My favourite 'slaw' option! This cleansing apple, carrot, beet, parsley and lemon slaw is one of my favourite from-scratch options as a side dish/salad, or topping on a burger, in tacos, or in a wrap! And...it's perfectly suited to the warm, sunny days of spring and summer when you most often crave the crisp, refreshing and cleansing food options! As it's quick-and-easy to make, is fiber-rich (supportive of digestion) and oh-so-fresh-and-tart tasting, it's most definitely 'Je
An anti-inflammatory, from-scratch, amplified hot chocolate! What could be better at this time of year? As I struggle to stay warm amidst these bitterly-cold temps here in #YYC, a from-scratch hot elixir is never a bad idea! Why a homemade hot chocolate? There is a distinguishable difference between raw cacao powder and refined cocoa powder, the latter being what we find in store-bought hot chocolate mixes (amidst other undesirable ingredients that have no business being in t
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
Rainy Saturdays call for new recipe experimentation! It was definitely time to make some homemade, organic coconut kefir once again, and change up the flavour profile once again! You can't go wrong with chocolate! 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
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
Juicing, particularly with a vegetable-heavy, alkalizing (green) juice, provides the body an opportunity for gentle cleansing and detoxification. Given juicing removes the fiber from your ingredients (a component of plants that helps slow down digestion), the concentrated nutrients that remain are rapidly absorbed by the body. In consideration of this factor, it is important to keep a juice vegetable-heavy, so as to not insult the bloodstream with a concentrated dose of natur
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
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 •
If you're looking for a probiotic-rich, good-for-the-gut, fermented beverage that you can make at home quickly and easily, then homemade COCONUT KEFIR is for you! Pre-digested (by its beneficial lactic acid bacteria), and therefore easily digested by the body, you can't afford to NOT make this health-promoting recipe for yourself! Resembling a yogurt-like beverage, coconut kefir may be flavoured in COUNTLESS ways! Beyond the minimal prep time, I love that such a nutritious ad
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
KEFIR. A fermented beverage - therefore probiotic-rich, good for the gut, pre-digested (by its beneficial bacteria) and therefore easily digested by the body! Best of all, it can easily be made to be DAIRY-FREE if organic, dairy kefir is not of interest nor tolerable for you. Resembling a yogurt-like drink, kefir is just another way you may easily incorporate a lacto-fermented (lactic acid fermented) food into your day-to-day diet. Requiring just a few ingredients, and being
Homemade chocolate is a MUST! Super easy. Economical. Guilt-free pleasure! Given the key ingredients required for homemade chocolate are items that constitute a culinary nutrition pantry (i.e. organic, virgin coconut oil, raw cacao powder, high-quality sweeteners and sea salt), if you're feeling the need for some high-quality dark chocolate and don't feel like running out to your local health food store to get some, I've got you covered! The Recipe! Yield: ~16-20 pieces (dep
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
When it comes time to rehydrate during and after exercise, rehydrate naturally and effectively! When you engage in exercise and work up a sweat, your body loses electrolytes via perspiration. Electrolytes are substances that are capable of conducting an electric current when dissolved in solution.[i] Electrolytes (salts) in the human body include bicarbonate, calcium, chloride, magnesium, phosphorus, potassium and sodium[ii]; they have very important roles in the body. Ele