Kale Chips

Kale-Chips

Although I more often than not go for sweet treats, I’ve been transitioning more into a salty lover lately and these kale chips are keeping me satisfied. I was noticing I was reaching for potato chips each time I went to the grocery store so I figured it was time to make a healthier version. Either way, healthy or not, when I’m snacking I have troubles eating just a few. I tend to eat in abundance which is another reason why choosing a healthier option is important. Kale chips can also be expensive (especially when your going to be eating a lot of them) so I’ve been coming up with some yummy creations at home. This recipe is my go-to so I thought I’d share it.

Enjoy the salty crunch!

Michelle xo

Kale Chips

Serves: 2-4

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ingredients:

DIRECTIONS:

  1. Preheat the oven to 300°F.
  2. Remove kale from the stems with a knife of by tearing them off.
  3. Wash and pat dry.
  4. In a large bowl add the kale and massage the oil on each piece. Then add all the remaining ingredients and stir to coat each piece. Don't be afraid to get your hands in there!
  5. Place the kale pieces on a baking sheet and bake in the oven for 30-40 minutes or until each piece is crunchy. (no need to coat the pan)
  6. Flip the chips once or twice throughout the cooking time. 
  7. If you've removed them too early and they feel chewy, you can add them back to the oven even if they've cooled down. 
  8. Enjoy the salty crunch! 

Sweet Potato Salsa

Sweet Potato Salsa

I created this recipe for a recent girls weekend. I wanted a recipe that was new and different, great for dipping and snacking and healthy (of course!) I was initially considering a guacamole type salsa dish but I wanted to incorporate a grain-free carbohydrate. I decided to add sweet potato which is also packed with anti-inflammatory nutrients (helpful on a weekend away!) I tend to indulge in more sweets, alcohol and late nights on these ladies weekends, and although it's worth it for the beautiful laughs and stories shared with my special pals, it’s also important for me to be mindful about how to balance out the healthy and not-so-healthy foods. This sweet potato salsa helps reduce inflammation and stress on the body. It was a great snack once we arrived at the cottage, and next time I’ll double the recipe because we ate it up in no time! 

Sweet potatoes are packed with vitamin C, magnesium, antioxidants. I choose them instead of a regular starch potato because the flavour is superior (in my opinion) and they are far more nutrient dense. 

This recipe can be enjoyed with tortilla chips, vegetable sticks or as an addition to a bed of greens for a scrumptious salad. 

Dig in and enjoy!

Sweet Potato Salsa

Serves: 4

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ingredients:

  • 1 large sweet potato peeled,  cut into small cubes and cooked
  • 1 small red onion (1/4 cup) chopped into very  small pieces
  • 1 large tomato diced into cubes, remove the seeds
  • 1 ripe avocado diced into small cubes
  • 1/4 cup cilantro chopped fine (optional to use parsley) 
  • 1-2 minced garlic cloves
  • 2 tablespoon olive oil
  • 3 tablespoons lime juice 
  • pinch of  himalayan salt
  • pinch of black pepper

DIRECTIONS:

  1. Preheat oven to 425°F. Toss the chopped sweet potato and 1 tablespoon olive oil on a baking sheet. Bake in the oven for 25 minutes or until the sweet potatoes are soft. Toss once between cooking.  
  2. Combine all the remaining ingredients into a large bowl and add the sweet potato once it's cooked and cooled. Toss and let sit for at least 15 minutes before serving. 


Sweet Potato "Nachos" (Vegan)

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I planned to create this plate of nachos for super bowl but I was just too excited to test the recipe so we made it a day in advance. It was soo good I’m going to make them again today!

It’s not your traditional nachos recipe, in fact it has no cheese or cheese like product however it’s a big pan of healthy flavourful foods and i’m telling you… it’s delicious!

I used sweet potato as the base and topped it with lots of interesting flavours. I dipped it into my newest creation “ranch” dressing which gave it an extra burst of flavour. I’m not sharing the dressing recipe just yet however you can use salsa, hummus or any other dip of your choice. Give it a try and let me know what creations you come up with.

Sweet Potato "Nachos" (Vegan)

Serves: 2-4

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prep time: cook time: total time:

ingredients:

  • 2-3 sweet potatoes sliced thin (I prefer small thin potatoes for smaller chips)
  • 1/2 cup sliced mini tomatoes
  • 2 green onions chopped
  • 1 jalapeño sliced
  • 1/2 cup black beans
  • 1 small avocado diced
  • 1/2 cup cilantro

DIRECTIONS:

  1. Preheat oven to 400°F.
  2. Place the sliced sweet potatoes onto two baking sheets. You want enough to roughly cover two sheets so cut more if needed. 
  3. Bake the sweet potato chips for 15 minutes then flip. Continue baking for another 15-25 minutes or till they are crispy on the outside and baked all the way through.
  4. Remove from the oven and stack all the chips onto each other onto one pan. 
  5. Add all the toppings evenly over the top. 
  6. You can eat while the toppings are raw or you can put it back into the oven for 10-15 minutes to soften the veggies.
  7. Enjoy with your favourite dips. 
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Christmas Chocolate Bark

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Chocolate bark is super easy to make and it’s fun to dress it up with the appropriate colours for Christmas. I’ve used matcha for the green, almond slivers for the white and goji berries for a punch of red. Feel free to add any of your favourite topping to make it your own creation. Share your festive pieces on your social media and be sure to #muve.

Christmas Chocolate Bark

Makes: 20 pieces

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prep time: cook time: total time:

ingredients:

Chocolate Base
  • 1 1/2 cups chocolate chips (I use 70% cacao) 210g
  • 1/4 teaspoon coconut oil
Matcha Drizzle
  • 1 tablespoon hemp or almond milk
  • 1/2 teaspoon matcha powder
Toppings

DIRECTIONS:

Chocolate Base
  1. Melt the ingredients in a small sauce pan on low heat till melted.
  2. Poor melted chocolate into a parchment paper lined 11"x8" pan.
Matcha Drizzle
  1. Mix the Matcha and milk well then drizzle over the chocolate (I often only use only about half the mixture).
Finish
  1. Top it up with the almonds and goji berries. Leave it in the fridge for 20 minutes then cut or tear apart into desired pieces and enjoy!!  

NOTES:

Optional to add other favourite toppings. Try coconut, pistachios, cranberries or any other nuts and seeds.

calories

16

fat (grams)

1

carbs (grams)

1.5

protein (grams)

.4

sugar (grams)

.5
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Michelle xo


Delicious "Healthy" Chocolate Bar Recipe (vegan)

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Halloween just passed and I was so proud when I didn’t eat any of the mini chocolate bars and sweets. I made the choice weeks in advance that I couldn’t eat even one because if I eat one, I’ll eat 5 bags (I’m not exaggerating). So, to help satisfy my craving, I created a healthier version. These sweet treats have lots of healthy fats, chocolate and sweetened only with natural sweeteners. I’ve also made you all a video demonstrating how easy they are to create. I hope you take a look and give these sweet treats a try. Be sure to let me know if you do and if you like them.

Healthy Chocolate Bars (Vegan)

Makes: 20

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prep time: cook time: total time:

ingredients:

Nougat
Caramel Filling
Chocolate Goodness

DIRECTIONS:

  1. Combine the nougat ingredients together in a medium size bowl. Due to the natural oils in many nut butters the consistency can vary. You want the nougat to move but stay formed when stirred. Add more coconut flour if needed.
  2. Place this on a baking sheet lined with parchment paper. Spread out roughly 1/4-1/2 inch thick and 30 cm long. (see more in my YouTube video).
  3. Place this in the freezer while you work on the caramel filling.
  4. Add all the caramel filling ingredients in a blender and whip well till it's blending smooth.
  5. Then spread this mixture evenly over the nougat and place back in the freezer to set over night. 
  6. Cut them into 20 pieces when they are set and ready to be dipped into the chocolate. 
  7. Melt the chocolate and oil in a sauce pan on low. 
  8. Dip each piece into the chocolate and surround it with the chocolate. Leave it to set on the pan and place it back into the freezer to set. 
  9. If you'd like to enjoy them the same day, you can just drizzle the chocolate on top of the entire batch before you cut them. They will be a bit gooey inside but they're also still very yummy! 
  10. I store mine in the freezer although you could also keep them in the fridge.  With the natural oils, its best to keep cool so they stay together. 

calories

150

fat (grams)

8.1

carbs (grams)

17

protein (grams)

3.7

sugar (grams)

13.6
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Sweet Potato Bruschetta

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I was having dinner with my good friend Taylor recently and she was enjoying some bruschetta. Although I love the taste of bread, I stay away from it as it makes me feel crampy and bloated, which is why I eat sweet potato toast instead. I’ve tried many variations of sweet potato toast, such as sweet and savoury, but I had never thought of bruschetta until that night. I started experimenting and once I mastered the recipe I had the real critic Taylor give it a try. I’m happy to share that she was impressed! I shared a photo on my Instagram and many of you messaged me for the recipe so I decided to share. I hope you all enjoy as much as Taylor and I do! 

Sweet Potato Bruschetta

Serves: 2

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prep time: cook time: total time:

ingredients:

  • 2 medium tomatoes 
  • 2 garlic cloves minced
  • 1/2  green onion 
  • 2 tablespoons olive oil
  • 4 basil leaves
  • pinch of salt and pepper
  • balsamic vinegar
  • 1 sweet potato

DIRECTIONS:

  1. Make the sweet potato toast, either in the oven or in the toaster. Follow my previous blog for instructions. Click here to see the instructions for the Sweet Potato Toast
  2. In a medium sized bowl, add diced tomato, onion, minced garlic, oil, chopped basil, salt and pepper. 
  3. Mix this well and you can set it aside for a few hours or you can use it as soon as the sweet potato toast is ready. 
  4. Optional to add some spinach or arugula on top of the sweet potato toast then add the tomato bruschetta mixture. 
  5. Optional to drizzle balsamic vinegar on top of everything. 
  6. Serve and enjoy! 

NOTES:

If you're serving more then 2-3 people, double the recipe.
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Sweet Potato Toast

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Have you heard about this bizarre but brilliant trend of using sweet potato slices as toast?  I have to admit, it’s pretty great!  While I assumed it would only taste good with savoury toppings, you’ll be happy to know it’s also delicious with sweet.  

I’ve included the recipe below along with a video to show a variety of ways to enjoy this newly favourite grain-free toast.  Whether you want to be quick and use the toaster or you would prefer to toast it in the oven, I give you both options. Hope you enjoy!  

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Sweet Potato Toast (Baked or Toasted)

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prep time: cook time: total time:

ingredients:

Baked
Toasted
  • 1 sweet potato
  • hummus
  • parsley

DIRECTIONS:

Baked
  1. Preheat oven to 400°F
  2. Slice your cleaned potato in thin slices either round or long. 
  3. Place on a baking pan  and bake in the oven for 30 minutes. *Option to turn once half way through cooking.
  4. If your potato is cut thick than you may need to cook it longer then the 30 minutes.
  5. Once the potato is soft and cooked all the way through, broil each side for 1 min each, watching it does't burn. 
  6. Spread on your almond butter, top it with sliced strawberries and hemp hearts and enjoy! 
Toasted
  1. Cut the ends off your washed potato and be sure it will fit into your toaster once it's sliced. 
  2. Slice the potato long thin slices. 
  3. Turn your toaster up high and toast the slices. You may need to do this 2-3 times or until it is soft and fully cooked. 
  4. You should notice it's lightly browning on the outside. 
  5. Once it's ready, spread on the hummus and sprinkle the parsley on top. Enjoy! 

notes

I've shared two of my sweet potato options here but you can see a couple more of my favourite recipe ideas  in the YouTube video down below.
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Almond Crackers (grain-free)

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I’ve been making these grain free crackers for a long time. The recipe was originally given to me by a friend but I’ve transformed it slightly over the years. You can make these crackers with all sorts of flavoured options but I’ve listed my two favourites down below. Using the almond flour gives it that delicious nutty flavour, and they seem to bake up perfectly whether you want the crackers thick or thin. Try pairing them with your favourite dips and spreads, and enjoy that nutty, sweet crunch!

Almond Crackers (grain-free)

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prep time: cook time: total time:

ingredients:

Savoury Option
Sweet option
  • 1/4 cup cranberries chopped
  • 1 tablespoon hemp hearts
  • 3 dates chopped small

DIRECTIONS:

  1. Heat the oven to 350°.
  2. Mix the top 4 ingredients together and divide it into two separate balls. 
  3. Mix the savoury option with one ball and mix the sweet option with the other ball.  
  4. Roll the balls separately between two pieces of parchment paper till they are evenly thin. Optional to roll thin or thick depending what style of cracker you'd like. See my photo for my preferred thickness.
  5. Bake in the oven for 15 min or until crispy. 
  6. Cut the crackers 1.5 inch squares right out of the oven while they are still hot. 
  7. Eat with your favourite toppings and spreads. 

notes

*You can store these in the freezer so they are prepared for anytime an unexpected guest may arrive.
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Mexican Crackers (grain free, vegan)

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Before you start cooking, I'll suggest you double the batch!  These crackers are so tasty and filled with whole real foods so you won't feel bad when you eat the whole batch to yourself.  For years I've made my own crackers with almond flour but I know it's not school friendly which is why I wanted to create a nut-free option.  I find these crackers light and easy to digest as well as satisfying for anyone looking for the crunch. 

I've paired this recipe with several different flavours and I like to add it to my Mexican salad bowls (recipe coming soon). 

In this recipe I use buckwheat and although it sounds like a part of the wheat family, it's not nor does it include gluten .  It's high in fibre, and phytonutrients which will support the circulatory system and helps fight blood pressure and high cholesterol.  

Eat these crackers alone or pair them with your favourite dips and dishes. 

Mexican Crackers (Grain Free)

Makes: 42 crackers

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prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat the oven to 425°F
  2. Mash your steamed potatoes in a medium size bowl. Do not leave any lumps. 
  3. Mix all the remaining ingredients (except the coconut oil) together with the sweet potato. 
  4. Once everything is mixed well, add the coconut oil and again continue to mix well.  
  5. Place your batter on a parchment lined cookie sheet. It's important to use the parchment paper or it will stick.
  6. Place another piece of parchment paper on top and use this to flatten and thin out the batter.  You can use either a rolling pin or your hands.  
  7. You want it to be even so they cook the same. 
  8. Remove the top paper and place the pan in the oven for 15-20 min. Check on them for the last few minutes to be sure they won't burn.  Depending on how thin they are, they can start to brown/burn fast. 
  9. After the 20 min or if they are starting to brown, take them out and flip the flat batter onto the other side.  You can do this by using the parchment paper.  You will not need paper on the bottom now that they are firm. 
  10. The batter should now be directly on the pan.  Cut your crackers into approx. 42 crackers. You can now spread them out so they will cook more evenly. 
  11. Place them back into the oven. If you notice some are brown and/or crunchy, remove them from the pan and continue to cook the others in the oven for another 5-10 min, checking on them each minute.  

notes

*I find the outer layer will get brown and crunchy faster then the middle.  
*You can make them thick or thin, depending on how you like them.  The cooking time will vary depending on the thickness. 
*Nutritional values are dependent on 7 crackers.

calories

75

fat (grams)

4.2

carbs (grams)

8.9

protein (grams)

1.3

sugar (grams)

2.2
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Sweet & Salty Roasted Chickpeas

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Sprinkle these tasty chickpeas over a bed of greens or enjoy as a snack for a great burst of protein and some healthy carbs. I've roasted the chickpeas with a sweet and salty combination although you can omit the sweet if your staying away from sugars.  You could also add my BBQ seasoning if you have that prepared and ready in the cupboard.  

After rinsing the chickpeas, remember to dry them well so the oil and spices will stick properly. Eat them cold or hot! 

Sweet & Salty Roasted Chickpeas

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prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat oven to 400°F.
  2. Rinse chickpeas well and dry on a towel. 
  3. In a large bowl stir the oil over the chickpeas.
  4. Add all the remaining ingredients together in a small bowl. Mix, then toss over the chickpeas. 
  5. Lay evenly on a parchment lined pan and bake in the oven for 30 minutes. Stir half way through cooking.
  6. Remove and eat while hot or cold.  

notes

*Make sure you dry the chickpeas well before adding the oil and spices
*If your staying away from sweets, skip the coconut sugar
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Hummus (tahini free)

Hummus.JPG

Who's ready to dip and spread some chickpea love today? Chickpeas are likely the most loved legume and it's such a yummy, healthy spread when it's whipped into hummus. 

In the past I've had sensitivities to seeds and I looked for a good hummus recipe without using tahini (sesame seed paste.) I remember not being able to find this anywhere. This is why I decided not to include tahini in my hummus recipes. If you prefer to add it, please go ahead, but this recipe is nice and creamy without it! 

Hummus (tahini free)

Serves: a small group

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prep time: cook time: total time:

ingredients:

  • 1 can organic chickpeas (410 ml)
  • 1/4 cup lemon juice (1 lemon)
  • 1/4 cup olive oil
  • 1/4 teaspoon himalayan salt
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chipotle powder (optional)
  • 1-2 garlic cloves minced (I like to roast them for this hummus but raw works too)

DIRECTIONS:

  1. Wash the chickpeas well then add them and all the remaining ingredients into a blender or food processor.
  2. Blend well. Serve with lots of fresh vegetables or spread on a sandwich and enjoy! 

notes

*You can also use paprika if you don't have chipotle powder.
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Roasted Pecans

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For a sweet and spicy snack, these roasted pecans are a great choice. Add them to a cheese plater or sprinkle some into a salad. They're packed with healthy fats and protein to fill you up and make you feel satisfied. 

I season these pecans with my BBQ seasoning. I use this seasoning on my tacos, my roasted chickpeas and I add it to many stir-fry and roasted vegetables.  

When making this recipe you can definitely interchange with other nuts if you choose. 

Roasted Pecans

Makes: 2 cups

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prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat oven to 375°F.
  2. Evenly coat the pecans with the melted coconut oil.
  3. Stir the seasoning over the nuts till blended well. 
  4. Place them on a parchment paper lined backing pan and bake for 20 minutes.  Stir half way through.

notes

*You can use your favourite spice mixture if you haven't created mine 
*Watch the nuts closely at the end of their time in the oven to limit chances of them burning
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Pesto Stuffed Mushrooms

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These little bite sized appetizers are delicious!  They were created while I was cleaning out my fridge.  I had a little leftover pesto and a bag of mushrooms that needed to be used up and voila! These pesto stuffed mushrooms were born.  I likely shouldn't admit to this but shortly after taking the photo I ate them all.  They were really that good!!

They've become one of my staples for entertaining as they're so simple, aesthetically appealing and not too filling.  

Nutritional value is dependent on the size of mushroom.  If you're tracking your numbers you can weigh the mushroom before cooking. 

Pesto Stuffed Mushrooms

Makes: 25 mushrooms

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ingredients:

DIRECTIONS:

  1. Preheat oven to 415°F. Wash mushrooms well and remove stems. 
  2. Toss mushrooms in oil and place upside down in a pan. 
  3. Fill mushrooms with pesto and sprinkle with paprika. 
  4. Bake in the oven for 15-17 minutes. 

notes

*Grated parmesan also tastes great on top.
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Cauliflower Garlic Sticks

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These grain-free cauliflower garlic sticks are similar to my pizza crust but with some extra garlic and parlsey for added flavour. I make this paleo finger food two different ways. One is made with butter and the other with avocado oil for my dairy free friends. Both are honestly just as satisfying and you can find each of the variations below. 

When making cauliflower garlic sticks or pizza crust, it's important to remember to squeeze out as much water as you can when draining the cooked cauliflower. This will ensure they stay together and they bake up nice and crispy.  If you forget or slack on this step they will turn out soggy and too soft.  

Cauliflower Garlic Sticks

Makes: 20 sticks

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ingredients:

  • 1 large head of cauliflower
  • 1/2 cup hemp seeds
  • 2 large eggs
  • 1/2 teaspoon himalayan salt
  • 1/2 teaspoon pepper
  • 4 garlic cloves chopped
  • 2 tablespoons parsley chopped fine
  • 3 tablespoons avocado oil (or melted organic butter)

DIRECTIONS:

  1. Chop the washed cauliflower into pieces and steam on the stove top until it's cooked. Set aside to cool. 
  2. Preheat oven 425°F.
  3. Combine all other ingredients in a medium sized bowl.  
  4. When the cooked cauliflower is cooled, place in a tea towel and squeeze all the water out.  Be patient, the water seems endless but it's worth the work and the breadsticks will turn out the best when all the water is removed.  This action will also chop up your cauliflower so if you feel chucks you can squeeze them to break them down. 
  5. Add the waterless cooked cauliflower to the other ingredients and mix well. 
  6. Place the mixture on a parchment paper lined baking pan and flatten out to a rectangular shape approximately 1/4 inch thick. 
  7. Bake in the oven for 20-25 minutes or until the edges are crispy. The time may very depending on how thick you make your sticks. 

notes

*Nutritional values vary depending on the amount of cauliflower used.  
*Dip sticks with tomato sauce, or any of your favourite dips. 
*I have made this recipe vegan by replacing the eggs with chia eggs and it also worked well.
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