Category Archives: Recipes

Oat and Jam Cups (gluten free and vegan)

I came up with this recipe last summer when I made a large batch of homemade sugar-free blueberry jam and didn’t know what to do with it all.  I don’t eat PB&J sandwiches very often so I created this jam-filled snack.  These cups can be eaten for breakfast or as a healthy snack or dessert.  You can use any type of jam you like, but try to find an organic jam with little to no sugar added to keep this treat healthy. 

Yield: 12 cups

Ingredients:

  • 1 1/2 cups rolled oats
  • 1 1/4 cups oat flour*
  • 1/2 cup virgin coconut oil
  • 1/2 cup maple syrup
  • 1/2 tsp vanilla extract
  • 1 1/2 cups jam of choice

*To create oat flour, simply grind oats in a coffee grinder or food processor (1 cup of oats will NOT equal 1 cup of oat flour, so measure again after you grind the oats).  You can also substitute whole wheat flour if gluten is not a problem for you.

Directions:

1.  Preheat oven to 350*F.  Grease a muffin pan or line with cupcake liners.  

2.  In a large bowl, combine all of the ingredients except the jam.  Mix well. Place a tbsp of the oat mixture into each cup and press down with the back of a spoon or your fingertips. Place in oven for 10-15 mins until golden.  Remove from oven.

 

3. Add 1 1/2 tbsp of jam into each cup, then add a tbsp of the oat mixture on top. If you have extra oat mixture, just distribute it evenly among the cups. Place them back in the oven for another 15-20 mins, until the cups have browned slightly on top. Allow the cups to cool in pan for at least 10 mins before removing.  

Butternut Squash Pasta Recipe


I love butternut squash.  It’s creamy, slightly sweet, and makes a perfect dairy-free and tomato-free base for pasta sauce.  I’ve been making this recipe from Oh She Glows for over a year now, but I wanted to adapt it to come up with something simpler yet still delicious.  I would probably enjoy puréed butternut squash on its own as a pasta sauce but I added a few more ingredients to give it more flavour.  And some greens because I couldn’t let butternut squash be the lone vegetable in this dish.  However, if you have picky eaters at home who will not eat the greens, feel free to omit them.  

Yield: approximately 4 servings

Ingredients:

  • 340g package penne pasta 
  • 1 medium-large butternut squash 
  • 5 cups chopped spinach or kale
  • 2 tbsp grass fed butter (or vegan alternative such as earth’s balance)
  • 2 cloves garlic, crushed
  • 1 tsp mustard powder
  • 1 tsp paprika
  • 1 1/2 tsp sea salt 
  • Pepper to taste
  • 1/4 cup grated Parmesan cheese (optional)

Directions:

1.  Preheat oven to 425*F.  Slice off the stem of the butternut squash as well as the opposite end and then cut in half lengthwise.  Scoop out seeds and place the 2 halves flesh side down in a casserole dish with an inch of water.  Place in oven for 30-40 mins until the skin starts to brown and wrinkle slightly.  

2.  Cook pasta according to package directions, then drain and set aside.  Tip: adding a little oil to the cooking water and then rinsing the cooked pasta immediately in a colander with cold water will keep it from getting mushy and sticking together.  

3.  Scoop out the butternut squash flesh, place in a blender and purée.  Set aside.

4.  Heat butter in the same pot you cooked the pasta in.  Add crushed garlic and sauté for 2-3 mins.  Add chopped spinach or kale and cook for 4-5 mins.  Stir in 2 cups of butternut squash purée, mustard powder, paprika, salt, and pepper.  Stir well, and cook for about 5 more mins to thicken the sauce.  

5.  Pour over pasta and top with grated Parmesan cheese if you like.  

Note: if you get more than 2 cups of butternut squash purée, you can refrigerate or freeze the extra for later. 

Apple Pie Muffins (gluten free and vegan)

 
I was craving muffins this morning and I happen to have an excessive amount of apples in my fridge right now so I decided to wing a recipe.  Since my daughter scarfed down two of these muffins in record speed I figured the recipe was blog-worthy.  These muffins are healthy, gluten-free, and vegan too! They don’t rise like regular muffins which means they are more dense and filling, making them great for a quick grab-and-go breakfast. 

Yield: 12 muffins

Ingredients:

  • 2 cups oats
  • 1 cup almond meal
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves 
  • 1/4 tsp salt
  • 2 apples, peeled and grated
  • 1/3 cup coconut oil
  • 1/4 cup + 1 tbsp maple syrup
  • 1 chia egg* (or regular egg)
  • 1 1/2 tsp vanilla extract
  • *to make a chia egg, combine 1 tbsp ground chia with 3 tbsp water and let sit 5 mins

Directions:

1. Preheat oven to 350*F.  Grease a muffin pan and set aside.  

2.  In a large mixing bowl combine all of the dry ingredients and stir well.  Add in the rest of the ingredients and combine well.

3.  Fill pre-greased muffin pan.  Bake in oven for 28-35 mins, until edges are brown and toothpick inserted in centre comes out clean.  Let sit in pan for 5-10 mins before removing.  

Khichadi Recipe (Healthy Indian Comfort Food)

  
Most of you have probably never heard of khichadi.  It’s basically an Indian comfort food made with rice and lentils.  Khichadi is traditionally made for someone who’s sick or recovering from surgery or childbirth; it’s healthy and nutritious while also easy to digest.  My mom made it for me frequently after I gave birth to my daughter and I now make it regularly using sprouted rice and lentils.  I know I sound like a broken record but sprouted grains and legumes are better for you since the sprouting process makes them easier to digest while increasing nutrient bioavailability. So always choose sprouted when possible (Costco sells large bags of both sprouted brown rice and sprouted lentils).  

Yield: 3-4 servings

Ingredients:

  • 2 tbsp oil or ghee
  • 1 1/2-2″ piece of ginger root
  • 2 garlic cloves
  • 1 1/2 tsp ground cumin or whole cumin seeds
  • 1/2 tsp turmeric
  • 1/2 tsp garam masala
  • 1 tsp salt (or to taste)
  • 1 cup lentils of choice (I use a mixture of green, brown, and black)
  • 1 cup brown rice
  • 5 cups water
  • Garnish: Handful of chopped cilantro (optional)

Directions:

1.  Wash rice and lentils and set aside.

2.  Chop up the ginger and garlic and throw it into a small blender or food processor (a bullet works great for small quantities like this).  Add just enough water to blend into a thick paste.

3.  Heat oil or ghee in a large saucepan or small pot on medium heat.  Add garlic-ginger paste and cook until it has thickened, about 5-7 mins.  Add cumin, turmeric, masala, and salt.  Cook for 1-2 mins more.  

4.  Add rice and lentils and toast for 2-3 mins, stirring constantly to keep them from sticking to the bottom.  Add water and bring to a boil.  Reduce heat to low, cover and simmer for 35-45mins until the rice and lentils have softened and absorbed all of the water (the texture will be mushy, not like traditional rice). If you prefer a thicker or thinner consistency you can adjust the water content.  

5.  Garnish with fresh cilantro (optional)

Healthy Oat and Buckwheat Gluten-Free Pancakes

  
I’ve been trying to incorporate buckwheat into my family’s diet more often because it’s one of the few grains that counts as a complete source of protein.  Despite having wheat in its name, it actually contains no wheat or gluten so it’s perfect for anyone on a gluten-free diet.  

Ingredients:

  • 2 very ripe bananas 
  • 1 egg or chia egg*
  • 1 cup milk of choice
  • 1/2 tsp vanilla extract 
  • 1 tbsp maple syrup + more for serving 
  • 1/2 cup buckwheat flour
  • 2/3 cup oat flour
  • 1 tsp baking powder 
  • 1 tsp baking soda 
  • 1/4 tsp salt
  • 1/2 tsp cinnamon
  • Butter or oil, for greasing the pan

*to make a chia egg, mix 1 tbsp chia seeds with 3 tbsp water. Let sit 5-10 mins until a gel forms.

Directions

  1. In a medium mixing bowl, mash the bananas and then whisk in all of the wet ingredients.  Combine well.  
  2. In a separate mixing bowl, combine all dry ingredients.  Add dry ingredients to the wet ingredients and whisk until well combined.  
  3. Preheat a skillet on medium-low heat.  Brush with either butter or oil and pour 1/4 to 1/3 cup of the batter onto the skillet.  Cook for a few minutes until bubbles form on top, and then flip over and cook a 1-2 mins more.  Makes 6-9 pancakes, depending on size.  Serve with maple syrup and fresh fruit.  Enjoy!

Quick and Easy Healthy Oat Bites (gluten free and vegan).  

 This recipe is perfect for when you want a quick and healthy treat but don’t have much time.  All you need is one mixing bowl (no sink full of dishes!), 1 mini muffin pan and less than 20 mins.  I used buckwheat flour in this recipe because it’s gluten free and nutritious (buckwheat is one of the few vegetarian sources of complete protein), but feel free to substitute a different flour.  

Ingredients:

  • 2 ripe bananas
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted 
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1 1/4 cup oats
  • 1/2 cup buckwheat flour
  • 1/4 cup raisins (optional)

Directions: 

1.  Preheat oven to 350*F.  Grease a mini muffin pan and set aside.

2.  In a large bowl, mash the bananas.  Stir in the maple syrup, coconut oil, vanilla, and cinnamon.  Add oats and buckwheat flour and combine well.  Stir in raisins.  

3.  Spoon batter into the pre-greased mini muffin tin.  Bake for 10-12 mins until a toothpick inserted in the centre comes out clean.  Remove from pan and let cool.  Makes 24-30 bites, depending on how large you make them.  Enjoy!

Raw Energy Balls (Vegan and gluten free)

  Although I try to eat nuts and seeds on a daily basis, they can get kinda boring which makes it hard to stay consistent.  That’s why I created these healthy raw energy balls; they can be eaten for breakfast or as a mid-day snack when you’re tempted to eat junk food.  To make this recipe even more healthy, you can soak the nuts and pumpkin seeds overnight and then rinse them to remove most of the phytates (phytates in nuts and seeds bind to certain nutrients which prevents your body from absorbing them).  Make sure they are completely dry again before using (wet seeds and nuts will not blend properly and will taste different as well).  Although I stay away from making chocolate goodies due to my husband and daughter’s GERD, you can also add raw cacao powder to satisfy your chocolate cravings.  

Ingredients:

  • 1 cup almonds*
  • 1 cup walnuts*
  • 1/2 cup pumpkin seeds*
  • 4 tbsp ground chia seeds
  • 1/8 tsp of salt
  • 1 1/2 cups pitted medjool dates
  • 3 tbsp coconut oil
  • 1 tbsp maple syrup
  • 1 tbsp raw cacao powder (optional)

*preferably soaked for 8 hours or overnight, and then rinsed and dried before processing.  Soaking is not a required step.  


Directions:

1.  Place the nuts and seeds in your food processor and blend until they form a coarse flour.  

 
2.  Add the remaining ingredients and blend until a dough-like texture is formed.   

 
3.  Form the dough into 20-25 balls using your hands.  Keep refrigerated.