One of my favourite ways to make baking items more nutritious and less indulgent is to use their flavours in granola. The oats and nuts which form the base are full of fiber, healthy fats and protein along with several micronutrients, or vitamins and minerals. I usually try to keep the sweeteners down then serve it with fruit for natural sweetness, plus an extra dose of several more nutrients. For this banana bread inspired granola I used molasses as the sweetener, it is a robust, dark and thick syrup which is the byproduct of refined sugar. Continue Reading →
Coconut Curry Butternut Squash Soup
Butternut soup is nourishing, cozy, dense and lightly sweet. It’s great on its own or it can be used as a base for more flavours. Here I used curry powder to add a big dose of exotic flavour (plus many of the spices are warming and help with digestion) and some coconut oil and coconut yogurt for a tropical touch. Pretty much any kind of Indian, Middle Eastern or Northern African spice mix will work nicely with butternut squash but my favourite is a homemade curry powder Continue Reading →
Chunky Monkey Chia Pudding
Peanut butter, chocolate and banana is a combination that screams dessert time- but they each bring several nutrients to the table. Here I paired them with an ultra nutritious and popular superfood, chia seeds. These little seeds were carried by Aztec warriors on long trips because they give a large return on investment. They are small and light but provide good, well-sustained energy and they are one of the best plant-based sources of essential omega-3 fatty acids, a nutrient we often under consume. Continue Reading →
Coconut Mango Lassi
Lassi is a cooling drink from Punjab, Northern India used as a nice contrast to both the weather and spicy food. It is yogurt based and is blended with water and often fruit, honey and/or spices like cardamom. It is believed that the Lassi originated around 1000 BC, making it a kind of ancient smoothie. According to Ayurveda, an ancient Indian system that categorized foods according to different external climates and internal temperance, Lassis are very calming to the stomach and can aid in digestion. Continue Reading →
Buckwheat Waffles
Waffles are the perfect breakfast food that can make a quick meal any time of the day, and they’re easier to make by far than crepes or even pancakes since they don’t need any flipping. For the health conscious, waffles don’t have to be off the table, with the right ingredients they can be quite nutritious and some sweet toppings can make them still feel decadent.Sumac Thyme Orange Roasted Carrots
Carrots are one of the few vegetables that tend to appeal to picky eaters. Their natural sweetness and soft texture once cooked make them a versatile side dish. The flavour really comes out through roasting and adding in some citrusy and earthy spices gives them a bit more flavour. Continue Reading →
Butternut Squash and Chestnut Soup
Butternut squash and chestnuts are both sweet, dense and full of nutrients. Butternut squash, with its vibrant orange flesh is a good source of many nutrients, in particular it contains significant amounts of the antioxidants that maintain vision. Chestnuts are high in fiber and a good source of monounsaturated fats- an ideal combination for combating LDL (bad) cholesterol. They are also high in B vitamins and vitamin C as well as several minerals including potassium and manganese. Continue Reading →
Persimmon Pomegranate Kale Salad
Persimmons and pomegranates are vibrant, flavourful winter fruits. Persimmons are sort of similar in taste and texture to mangoes and when cut horizontally their star shaped interior presents nicely on a plate. Pomegranates are a bit more tricky to prep- the ruby red arils have to be removed from the skin and connecting pith. Once they are freed they are great sprinkled over salads and add in a nice crisp sweetness. Continue Reading →
Gnocchi Frittata
Frittatas are such a healthy and easy way to use up leftover ingredients, and the options extend as far as the imagination. I usually like to add in something dense like chopped potatoes or yams, but I went with gnocchi this time. Gnocchi is basically pasta made from potatoes, it is chewy and dense and heavy in all the right ways and is one of my absolute favourite comfort foods, ideal for the fall and winter. Continue Reading →
Pesto Pine Nut and Cannellini Penne Pasta
We can all benefit from some vegetarian meals now and then. Pasta is a dependable base for creating a hearty bowl of plant based ingredients. From there, adding in a range of foods with different colours, flavours and textures builds a dish that even those on the more carnivorous side can enjoy. Some legumes like mildly flavoured cannellini beans are sturdy and dense, some nuts like freshly toasted pine nuts add a rich, buttery texture and a range of vegetables add crispness and variety. Continue Reading →