Strawberries and avocado are pretty much guaranteed to turn out a good salad when they are paired up. Spinach, a delicate leafy green, bulks it up and adds some iron, an important mineral for energy production. The pre-washed clamshells of baby spinach are a really fast and easy option, the smaller ones have about 8 cups in each, a good size for a large salad for around 4 people. I find spinach to be one of the dirtiest leafy greens and their tenderness makes them get kind of limp if handled too much, so they can take a while to prep for a salad. Continue Reading →
Walnut Apricot Oatmeal Muffins
Walnuts are one of the best plant sources of omega-3 fatty acids, a type of fat that we need to consume and that Western diets often can be deficient in. This is a really important nutrient for optimal brain function- the body part that walnuts happen to resemble. Walnuts have a slightly bitter coating that can be off-putting, but combining them with fresh, juicy apricots in dense muffins balances them and brings out their deeper, nutty flavour. Continue Reading →
Cucumber Hummus Bites
With all the diets that come and go the Mediterranean based eating style has stayed in the spotlight for some time now. It is based on good quality plant-based foods including vegetables, fruits, whole grains, legumes, nuts and seeds along with some lean animal protein sources like fish and chicken. Seasoning is accomplished with herbs and red meat is limited, though red wine is regularly on the menu. This is an eating style abundant in nutrients that helps promote healthy bodies from efficient digestion to strong hearts. Continue Reading →
Mediterranean Salad with Spiced Lemon Vinaigrette
The first time I ever went camping was with three foreign foodies in a remote site on the west coast of Vancouver Island. Like many of the best hideaways in BC we had to spend over an hour on an old gravel logging road to get there. Accompanying me was a girl from Turkey who maintained connections to her homeland through flavourful Mediterranean cuisines, a girl from Australia of Lebanese descent who could add just the right spices to make simple dishes impressive and a guy from Australia who had picked up many diverse cooking techniques in his extensive world travels. Needless to say we had more exotic food than the traditional American options like hot dogs and smores (not that I don’t love those too). We made this salad every day and it never got old, a few years later it has come to be one of the main dishes I associate with easy summer food and hot, lazy evenings sitting around with loved ones sharing food and stories. Continue Reading →
Piña Colada Popsicles
There are few things more refreshing on a scorching day than sweet, melty popsicles. They are really easy to make and they can be way healthier and tastier than many of the store bought options out there. This version only requires two ingredients- equal parts coconut water and pineapple. The secret is using really ripe fruit, when it is at its peak of flavour. Continue Reading →
Creamy Strawberry Lime Tarts
Raw vegan treats are basically made from blends of nuts, seeds and fruit, and require no baking. They set then stay fresh in the freezer, making them a perfect cold, sweet snack for summer. These tarts have a date and almond base with a strawberry cashew mousse for the filling. Lime juice adds some fresh, bright flavour, maple syrup sweetens up the strawberries and chia seeds thicken up the mousse. The tarts are very nutrient dense and filling but they feel lighter on the body and won’t leave you feeling heavy like many more traditional treats can. Continue Reading →
Yam Oregano Frittata Muffins
These frittata muffins provide enough easy to digest and absorb protein along with complex carbohydrates to provide an energizing pre-workout snack or to help your body recover as a post-workout snack. Since they can be made in advance and are easily portable and reheatable they’re great for a fast breakfast, a lunch to take to work or school or provide some sustenance for a picnic. Continue Reading →
Cherry Smoothie Chia Pudding
Chia pudding is usually made by soaking chia seeds in nut milk along with whatever flavorings are desired. The seeds become gelatinous when they come in contact with liquid and after around 20 minutes the mixture thickens up to a pudding-like consistency. Back in the days of the Aztecs chia seeds were revered for the energy they provided and were a secret weapon of warriors. The chia pudding of today is a great way to consume these tiny seeds, since it is easy to digest and full of nutrients. Continue Reading →
Cherry Edamame Salad with Peach Dressing
Eating the rainbow is especially accessible in the summer when vibrant produce is freshly available. A salad like this provides a range of flavors, textures and nutrients through combining vegetables and fruits with seeds and legumes. Continue Reading →
Hazelnut Mocha Trail Mix
This trail mix has enough chocolate to satisfy dessert cravings but has enough nutrients to offer some good health benefits. It features hazelnuts and pumpkin seeds plus dark chocolate chips and covered espresso beans for a mocha flavor, and finishes off with some dark raisins. Continue Reading →