I've loved pumpkin cookies since I was a kid, but the time had come to craft a gluten-free, dairy-free, egg-free, soy-free and refined-sugar free version!
With a brown rice flour base (you can experiment with your flour of choice, if needed!), pure pumpkin, spice flavours of Fall (cinnamon and nutmeg), organic alcohol-free vanilla extract, dairy-free chocolate chips, organic walnut pieces, a "chia egg" (or use a chicken egg!) and other health-promoting ingr
Today's blog post is short and sweet! Homemade salad dressings are incredibly easy to make at home and are a logical way to really reduce refined sugar, refined sodium, industrially refined/processed oils and food additives and preservatives from your day-to-day diet.
So, today I introduce to you my (plant-based) Caesar salad dressing option that takes just minutes to make in your blender! Enjoy! Garlicky Creamy Caesar Dressing Yield: approx. 1 1/2 cups Prep Time: approx.
Coconut milk-based kefir is a non-dairy alternative to dairy kefir - a fermented milk-based beverage that, like other homemade ferments, is very easy and economical to make at home! A bit thicker in consistency than milk, it mimics a yogurt-like beverage. It may be flavoured in numerous ways! Any ferment is pre-digested (by its beneficial lactic acid bacteria) - bacteria of which provide the sour taste we love! Therefore, ferments are more easily digested by the body. THE BAS
I'm a HUGE fan of a high-quality protein and fat-powered breakfast that can be prepared in just a few minutes the night prior to enjoying it! Cue the "Overnight Oats"! With so many ingredient combinations and flavour profiles available as options, Overnight Oats make for a versatile and reliable breakfast that keeps me satiated leading up to lunch! When we're considering how to incorporate high-quality protein into our breakfast, we can consider relying on: Raw nuts and/or se
Who doesn't love a great pancake?! Especially a protein-powered pancake?! I'll be honest, I don't make pancakes and waffles that often, but when I do, you bet they're going to use a high-quality, gluten-free flour, along with some high-quality protein and fat and one of my favourite fruits! Protein-powered breakfasts are a game changer! Due to the fact that carbohydrate fuel (particularly carbohydrates more simple in structure, such as flours and fruits) convert into glucose
It was time to create a new salad recipe! Cue my “Warm Winter Spinach Salad w/ Lemon Dijon Vinaigrette”! What I love about this salad, beyond its vibrant colours, is the combination of cooked ingredients (i.e. roasted butternut squash, red onion), ever-so-slightly warmed ingredients (i.e. baby spinach, carrot, toasted slivered almonds) and raw ingredients (i.e. orange, avocado and a creamy and tangy dressing)! The result is a satiating meal or side dish that fuels with plenty
In needing to change up my smoothie game as of recent, and given that I found myself staring at an almost-full container of Moringa sitting on my counter(!), it was time to pick up that Moringa and experiment with it! It is a pretty new ingredient to me, in terms of incorporating it into my day-to-day, so I'm excited to rely on it more often in the near future! Moringa, from the Moringa oleifera tree native to northern India, is highly valued for both its nutritional properti
'Tis the season for some festive, raw chocolate bark! Fa la la la la la la la la! I've experimented with this type of recipe a number of times, but I think I've come to the version that I most love! Homemade chocolate is so quick and easy to make, whether it ends up being poured into silicon molds to yield individual, bite-sized, shaped chocolates, becomes a thicker 'fudge', or a more thin 'bark'. Relying on a base of organic, extra-virgin or virgin coconut oil and raw cacao
My latest muffin obsession is sure to keep you coming back into your kitchen for more! Let me tell you the story of how these started! My love for zucchini in baking (i.e. muffins, loaves, cakes) stems from my childhood, as my mom would often bake with this ingredient! Furthermore, her recipes of choice that paired zucchini with chocolate, were always a WIN! At the present, I've been digging deeper into a few cookbooks, in particular - one of them being Minimialist Baker's 'E
Snack food batch preparation just doesn’t get easier than kale chips, and I love that you can flavour them in so many ways! They're that perfect mid-afternoon CRUNCH! In trying to replicate that “Sour Cream & Onion” flavour so many of us love, but without the J.U.N.K., I made use of just a few ingredients that are always staples in my pantry and/or are sitting on my countertop: • Raw, organic apple cider vinegar – provides the sour flavour and is an alkalizing ingredient •
Homemade nut and seed milks are not only incredibly pure, refreshing and delicious, they are extremely easy to make! The beautiful thing about nut and seed milks, like juicing, is that by extracting the fibre, you are left with a nutrient-dense beverage made very bio-available to the body. This means the nutrients are quickly and easily absorbed into the bloodstream. In the case of organic nuts and seeds, you're getting double-whammy: high-quality protein AND a high-quality
ELIXIRS are my jam! ESPECIALLY during the chilliest months of the year! Who doesn't love a flavourful and cozy hot beverage when it's cold and snowy outdoors?! If it can be a health-promoting, nutrient-packed and immune-supporting beverage, EVEN BETTER! I consider an elixir, in the context of culinary nutrition, to be a strategically-crafted beverage (enjoyed hot, or chilled) that is nutrient-dense and therapeutic in nature. Each of the strategically-chosen ingredients con
My first post of 2018! A high-quality, plant-strong, fuelling breakfast certainly needs to be balanced and source energy from complex carbohydrates (i.e. whole grains, fruit, vegetables), protein (i.e. nuts, seeds, nut/seed butter, high-quality protein powder) and high-quality fat (i.e. avocado, nuts, seeds, coconut oil, flaxseed oil). Even more ideal is when a breakfast can largely be prepared the night before, with the finishing touches added the morning of! Cue this Maple
As a nutrition practitioner and educator, one of my inevitable professional goals is to have my work published in various types of literature in my field - cue new recipe development for various Canadian publications! This new recipe, focused for print magazine, cookbook publication and web-based publication is this gorgeous, colourful, fresh and cleansing Golden Beet & Berry Salad w/ Lemon Dijon Vinaigrette! Be sure to take a look at some of the benefits of a few of the key
'Tis the season for pumpkin anything and everything, including this Pumpkin Hemp Sunflower Smoothie, inspired and adapted from "One Green Planet"! Possessing welcoming flavours of the season of Fall now upon us, including pure pumpkin and nutmeg, this not-too-sweet and pleasing smoothie is just what the season ordered! And now, the recipe! Pumpkin Hemp Sunflower Smoothie Yield: ~2 cups Prep Time: 5 minutes Ingredients 1.5 cups plain/unsweetened (or homemade!) almond milk, or
Protein powders. With all of the options on the market, narrowing down a suitable one that pleases the eye, your taste buds and your dietary needs can be a challenge! I do enjoy a good protein powder in my morning smoothie; I also rotate use of a protein powder with hemp seeds and ground flax, so as to allow these plant-based protein sources to compliment one another as part of my daily diet. So, today I share with you one of my favourite plant-based protein powders, particu
With all of the anti-nutrient ingredients found in conventional condiments, and how difficult it can be to find one with "real food" ingredients (especially for those with particular food sensitivities), condiment-making in my kitchen has often come to happen "from scratch"! With how inexpensive and non-labour-intensive many of these types of recipes are, the undeniable flavour just keeps me returning to them time and time again! MAYONNAISE is no exception - especially a cre
Homemade granola bars have the potential to be PACKED with desirable fuel for the body, and make the perfect snack, whether you're in the midst of your work day, fuelling yourself pre- or post-physical activity, or when you're taking a road trip for your next outdoor adventure! The recipe of inspiration for "Easy Chewy Granola Bars" comes from Cindy Spratt Nutrition. What I love about this recipe is that it encompasses healthy, complex carbohydrates (i.e. gluten-free rolled
"Nutrition Stripped: 100 Whole-Food Recipes Made Deliciously Simple", by Registered Dietician Nutritionist McKel Hill, is a spectacular cookbook! It is one of my go-to resources that I just can't speak enough about! What I love about many of my go-to cookbooks are the wealth of resources they contain, beyond the recipes. This particular cookbook includes McKel Hill's food philosophy, how to go about balancing living whole and eating well (principles encompassing a balanced,
'Tis the season for some festive-looking appetizers! In searching for new and different ideas come this holiday season, I came across the following recipe. With miminal prep time and ingredients, what you can expect is a clean, refreshing, highly-nutritious (and crunchy!) flavour profile and texture, I knew this one was a keeper! I did make one adaptation to the recipe - substituting Bell peppers for the originally-noted mini-peppers, simply due to accessibility and cost.