Category Archives: Recipes

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. 

 

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Roasted Red Pepper Spaghetti (Vegetarian Recipe)

  

Over the last year I’ve done a lot of experimenting to find healthy yet delicious alternatives to tomato-based pasta sauces.  My daughter has GERD so tomatoes are a no-no for her.  It has definitely been challenging trying to create a red sauce that looks like tomato sauce yet contains no actual tomatoes; but this one is a winner with not only my daughter but also my picky husband.  I like to add lentils for added protein, iron, and fibre, but they are not everybody’s cup of tea.  If you’ve never had them in your pasta before, try adding some to just a portion of the pasta so you can do a taste test before adding them to the whole pot.  

Ingredients:

2 cups chopped mushrooms

3 roasted red peppers

3 cloves garlic, minced

1/2 onion, diced

1 cup fresh chopped parsley, loosely packed

1 cup vegetable broth

1 cup grated cheddar cheese (optional, vegans can omit or substitute nutritional yeast)

2 tbsp olive oil

1 tsp salt

1/2 tsp oregano

1/2 tsp black pepper 

340g package of spaghetti, cooked and drained

1 1/2 cups cooked lentils (optional for added protein, iron, and fibre)

Directions:

1.  In a large pot, heat the olive oil on medium heat, add the mushrooms and sauté for 5-10 mins until tender. 

2.  Meanwhile, place the roasted red peppers, garlic, onion, and parsley in a food processor and purée. 

 3.  Add the purée to the mushrooms.  Add the broth, salt, pepper, and oregano.  Stir to combine. 

 4.  Simmer on medium-low heat for 10-15 mins until the sauce thickens.  Remove from heat, add cheese and stir until melted.

 
5.  Add cooked pasta to pot and stir to combine.  If you are adding lentils, they can be added now.  Feel free to add greens or any other veggies you like!

Healthy Apple Pie Recipe (gluten free, grain free, and vegan)

 
I haven’t been to a McDonald’s restaurant in ages but the one thing I miss is, believe it or not, their apple pies.  What I don’t miss is the sick feeling I would get afterwards due to who-knows-what ingredients they add to make it so artificially tasty and addictive.  So I decided to make a healthy version.  A healthy, gluten free, vegan version that I could enjoy with no guilt or sick feeling afterwards.  Not only can you have this for dessert, but you can also enjoy it for breakfast as well since it is basically nuts and apples combined into a delicious pie.  

Ingredients

For the filling:

  • 10 medium apples
  • 1 tbsp lemon juice 
  • 3 tbsp maple syrup
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt 
  • 3 tbsp arrowroot powder

For the Crust: 

  • 1 cup almond flour 
  • 1 cup unsalted cashews
  • Pinch of sea salt
  • 2 tbsp coconut oil
  • Water


Directions
:

1. Grease a 9 inch pie dish and set aside.

2.  Peel and thinly slice the apples.  Stir in lemon juice, maple syrup, cinnamon, nutmeg and salt until well combined.  Remove 1 cup of seasoned apples and set aside.   

 3.  Cook the rest of the apples in a pot on medium-low heat, stirring occasionally, until apples are fork-tender (about 10-15 mins).  Remove from heat and add arrowroot powder.  Stir until well combined. Set aside.  

4. Place the cashews in a food processor and process until powder-like.  Add the almond flour and salt and process until combined.  Add the coconut oil and combine.  Add a teaspoon of water at a time and pulse until a dough ball forms. 

 
5.  Press the dough into the greased pie dish with your hands until flattened out and even.

 
6.  Pour in cooked apples. 

 
7.  Arrange the remaining cup of uncooked apples on top of the pie as shown below (or however you like). 

 8.  Bake at 400*F for 35-45 mins, until crust is golden.  

Now even though this is a healthy pie, try not to eat it all in one sitting. The nut base adds a good dose of healthy fats so enjoy in moderation!

Healthy Carrot Muffins (gluten free)

 My daughter has been asking for a lot of baked treats lately, so to avoid being the “mean” mom who always says no, I’m making more of an effort to bake healthy treats with hidden veggies and no refined sugar.  These muffins are a great way of satisfying your kids’ sweet tooth (and yours!) while still getting important nutrients.  The honey and coconut oil make them super moist with just the right amount of sweetness.  

Yield: 12 muffins

Ingredients: 

2 1/2 cups grated carrots

1/3 cup coconut oil

3/4 cup honey

1 chia egg* (can use regular egg instead)

1 cup oat flour (ground oats)

1 1/2 cups rolled oats

1/2 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/2 teaspoon nutmeg

1/2 tsp salt

1/2 cup raisins (optional)

1/2 cup chopped walnuts (optional) 

*to make a chia egg simply mix 1 tbsp of ground chia seeds with 3 tbsp water and let sit for 5 mins

Directions:  

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

2. In a medium bowl, combine carrots, coconut oil, honey, and egg.  Stir until well combined.

3.  In a large bowl, combine oat flour, oats, baking powder, baking soda, cinnamon, nutmeg and salt.  Stir wet ingredients into dry until just combined.  Stir in optional add-ins.  

4.  Spoon mixture evenly into muffin pan.  Bake for 25-30 mins, or until a toothpick inserted in centre comes out clean.  Cool for 10 mins in pan. Remove and cool on rack.

Maple Roasted Carrots, Parsnips, and Potatoes 

 These roasted root vegetables make a great side to almost any dish, as the flavor is mild but still delicious.  

 Ingredients

7-8 carrots

3-4 parsnips

8-10 small red potatoes 

1/4 cup coconut oil (or other oil of your choice) 

1 1/2 tbsp maple syrup 

1tsp salt 

Directions

1.  Preheat oven to 425*F.  Peel and slice the carrots and parsnips into “sticks”.  Peel (optional) and cut the potatoes in halves or quarters (depending on size).

2. Place all the vegetables in a casserole dish.  Toss with the oil, maple syrup and salt until coated. 

  3.  Bake for 55-65 mins, until a fork can easily be poked through all the vegetables.  Enjoy!

Mango Kiwi Banana Smoothie with Greens and Avocado

 

Smoothies are a great way to get some extra nutrition.  But did you know that your body can’t absorb nutrients efficiently unless they are paired correctly?  (Read more about nutrient pairing here).  The vitamin C from the kiwi and mango in this smoothie help your body absorb the high levels of iron in the leafy greens, while the healthy fat in the avocado will help you absorb the carotenoids from both the fruit and greens.  

Yield: 2 servings 

Ingredients: 

1 small mango, pitted and peeled 

1 kiwi, peeled 

2 cups leafy greens of choice 

1 avocado, pitted and peeled 

1 large ripe banana

Directions:  Place all ingredients in a blender with enough water to blend to desired consistency.  Blend until smooth.  Enjoy! 

My Top 5 Green Juice Recipes.

My toddler and I drink green juice every day. I just don’t feel the same if I don’t drink my green juice, sort of how people who are accustomed to drinking coffee every morning can’t survive without it. My daughter has also become accustomed to starting every day with green juice, and I’m hoping that it will remain a life-long habit. I only give her about 4-5 ounces for now since she’s just a tot.

I wish I could make fresh juice every morning, but since it’s so time consuming I make 2 days worth every other morning and store the next day’s juice in the fridge. I’m hoping that when my daughter is older and more independent I will be able to juice every day, but for now I simply just don’t have the time.

Although fresh pressed juice is the most nutritious, a cold-press juicer allows most of the nutrients and enzymes to be retained for a few days. Also, storing the juice in a glass mason jar filled close to the brim prevents oxygen from degrading the enzymes.

I alternate between 5 different recipes, so that I’m never making the same juice more than once a week (although I do drink the same juice for 2 days at a time). This ensures that we get a variety of nutrients and also because too much of a good thing can lead to trouble. No matter how good Kale is for you, overdosing on it can still cause harm. Certain leafy greens like Swiss chard, spinach and kale have a high oxalic acid content which can cause kidney stones if you have too much. But don’t worry, you would have to eat or drink a large amount of them every day for a long period of time in order for that to happen. Just make sure that you juice a variety of greens and you should be fine. Additionally, the good bacteria in your gut help to break down oxalate acid (one more reason to eat probiotic food).

Each of the following recipes yields approximately 3 glasses of juice – you may get more or less depending on the size and ripeness of the produce that you use.

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1. Refreshing cucumber juice.
2 large cucumbers (or 3 small)
2 bunches of kale leaves.
1 bunch of mint
2 lemons
1 apple
2-inch piece of ginger (optional)
This juice is the most refreshing due to the cooling effect of the cucumber and mint.

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2. Carrot-beet juice
7 large carrots
3 small beets
3 small apples
1 lemon
1 bunch parsley
2-3 inch piece of ginger (optional)
This red juice is my toddler’s favorite because of the sweetness.

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3. Celery-Chard Juice
1 stalk of celery
1-2 bunches of Swiss chard
1 bunch of parsley
2 lemons
2 apples
2-3 inch piece of ginger (optional)
I find this juice to be the most bitter tasting, which is why I include 2 apples to add a little extra sweetness. If you are new to juicing, I do not recommend this recipe as both the celery and chard have a strong taste.  This one is for the regular juicers.  The picture shows a reddish juice because I used red chard.

IMG_4712.JPG4. Carrot-Apple-ginger juice.
10 carrots
3 apples
2-3 inch piece of ginger
You can add some greens to this if you like. This is a great starter juice to those who are new to juicing.

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5. Broccoli-carrot-apple juice

2 large stalks of broccoli
4 large carrots
1 bunch of leafy greens (any kind)
2 apples
2 lemons
2-3 inch piece of ginger (optional) 

If you have any leftover veggies in your fridge that didn’t get used during the week, throw them into your juicer before they go bad.  You can add spinach to any of these juices as well.  Personally, I do not juice spinach because I already add it to my smoothie almost every day and I don’t want to turn into Popeye The Sailor Man. I try to keep a balance between the veggies that I juice and eat in the same day so that I don’t overdo any one particular vegetable. Variety is key.