Tag Archives: recipe

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.  


  • 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.


  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!

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.  


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)


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.  


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


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!

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.

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.

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.

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.


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.  

Healthy Black Bean and Banana Brownies

I’ve tried out a few different black bean brownie recipes but every single recipe that I’ve found online requires chocolate chips. I wanted to make black bean brownies without them because I can’t find any without added sugar and most contain soy lecithin as well. I would love to be able to eat brownies regularly without the guilt, so I decided to come up with my own recipe and completely eliminate sugar and chocolate chips.

These are definitely not your typical brownie but they are healthy and delicious! They also make a great pre or post workout snack 💪.


1 1/2 cups cooked black beans (equivalent to 1/2 cup dried or a 15 ounce can)
1 cup oats
1/2 cup maple syrup
1/4 cup coconut oil
1/4 cup cacao powder
2 large, ripe bananas
2 tsp vanilla extract
1/2 tsp baking powder
1/4 tsp salt
Optional: chopped walnuts


1. Preheat oven to 350*F.
2. Combine all ingredients in a food processor and blend until very smooth (if using walnuts, add them after blending)
3. Pour batter into a greased 8×8 pan.
4. Bake for 25-30 mins, then let cool in pan for 10 mins before cutting.

No one will know these are made with black beans unless you tell them 😉.

Oven-Baked Yam Fries Recipe

Yam fries are one of my daughter’s favorite foods. I’d rather have her eat healthy homemade fries than restaurant versions that are fried in unhealthy oils and batter, so I’ve experimented with a few healthy recipes at home and this one is my favorite. It’s very flavourful and I love that I can eat them without any guilt since they are baked, not fried. You can substitute the yams in this recipe for sweet potatoes if you can’t find true yams.


3 lbs yams
3 tbsp vegetable oil
1 tbsp paprika
1 tbsp onion powder
1/2 tbsp salt
1/2 tbsp garlic powder
1/2 tbsp ground cumin
1 tsp ground cinnamon


1. Preheat oven to 425*F.
2. Peel and cut the yams into “fries”.

3. Mix all of the dry ingredients in a bowl and then dump into a large ziploc bag. Pour in the vegetable oil and swirl it around until all of the seasoning is mixed into the oil.

4. Pour the yam fries into the bag, close it tightly and shake and massage the bag until all of the fries are thoroughly coated in oil and seasoning.

5. Spread the yam fries in a single layer on a baking sheet (you may need 2).

/home/wpcom/public_html/wp-content/blogs.dir/db5/63410078/files/2014/12/img_4849-1.jpg6. Bake for 30-40 mins, until slightly browned. Serve hot.

Veggie Taco Salad

I love hard tacos but I hate the mess created when eating them. I am a messy eater as it is, and having my food fall apart on me halfway through my meal doesn’t help matters.

That’s why taco salad is great. It’s basically a sloppy, broken-up hard taco that you eat with a spoon. My vegetarian version uses beans in place of the meat (meat eaters can substitute chicken or beef), and some extra greens. Because you can never eat too many greens!

2 cups dry pinto beans
1 onion, diced
2 cups kale or spinach, chopped
2 tomatoes, diced
1 cup salsa
3 cups shredded lettuce
2 cups grated cheddar cheese
1 bag whole grain tortilla chips
Taco sauce

Taco seasoning:
1 1/2 tsp ground cumin
1 tsp paprika
1 tsp sea salt
1 tsp dried oregano
1 tsp chili powder

1. Rinse the beans and boil them in a pot of water until soft. Once cooked, reserve 1 cup of the cooking water and drain the rest. Mash the beans with a potato masher and mix in the taco seasoning as well as reserved water.
Note: if you prefer a spicier taste, you can add red pepper flakes to the seasoning as well.

2. Sauté the onion in a little oil for about 5 mins until tender. Add the kale (or spinach) and cook until soft. Add the tomato and cook a few mins more.

3. Add the mashed beans and salsa to the cooked vegetables, and stir until combined.

4. Scoop about a cup of the bean mixture into a bowl and add a handful of shredded lettuce, grated cheese and drizzle a little taco sauce on top. Add the chips and crush them into the mixture.