Celery Juice

Celery_JuiceEDIT.JPG

100% Celery juice drank first thing in the AM on an empty stomach has so many wonderful health benefits! Let me tell you more. I have been experimenting with this juice for the past week because I over indulged during the holidays and I had noticed my digestion was really terrible again and the bloating was pretty bad all day long. Even after the first day of having a 10-15 oz glass of this pure celery juice, I was peeing way more then average and the bloating went down significantly. I’m telling you, there are SO many health benefits to drinking pure celery juice on an empty stomach.

Here’s a few:

  • Celery is a natural diuretic. It helps flush toxins out of the body and as stated above, helps reduce stomach bloat.

  • Celery’s natural sodium content restores the balance of hydrochloric acid in the stomach (this is essential for healthy digestion.) The first drink in the AM on an empty stomach sets you up for easy digestion all day.

  • Celery is an alkalizing food. It reduces acids and toxins in the body while cleansing the liver and bloodstream.

  • Celery is full of antioxidants and polysaccharides which are known to be a great anti-inflammatory which I’m certain can help decrease majority of diseases in this world.

  • Celery has many other minerals which can promote anti-aging, improve hydration and in turn give you glowing skin,

I personally don’t like celery, but i’m able to drink this celery juice without any gaging. Perhaps it tastes better because I serve it from a wine decanter and drink from wine glasses.

Happy juicing!

Michelle xoxo

Celery Juice

Serves: 1

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1 bunch organic celery (roughly 1 pound)

DIRECTIONS:

  1. Remove the butt of the celery bunch. Wash each celery stalk then juice. I use the Champion juicer.
  2. If you don't have a juicer, you can use a high powered blender then you'll need to strain the pulp with a cheese cloth or mess cloth. 

NOTES:

You can store the juice in a glass jar in your fridge for up to 4 days but I always recommend fresh is best! You can also add carrot or cucumber to the juice to improve the taste but when I'm looking to embrace the full effect of the celery cleanse, I suggest just 100% celery.
Created using The Recipes Generator



Piña Colada Smoothie

IMG_6499.JPG

It's five o'clock somewhere right? Although this Pina Colada recipe does not call for alcohol coconut vodka does add a nice punch! 

Virgin or spiked, it's a great treat to get some nutrients in.  Now, just close your eyes and imagine the hot sun on your face and your toes in the sand... 

Piña Colada Smoothie

Serves: 2

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Blend all the ingredients in a blender. 
  2. Serve with a slice of pineapple and enjoy! 

notes

*optional to layer with coconut yogurt as seen in the photo above
Created using The Recipes Generator

Sweet Potato Toast

Savoury-Sweet-Potato-Toast.jpg

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!  

sweet-potato-treats.jpg

Sweet Potato Toast (Baked or Toasted)

*click on blue text to buy ingredients

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.
Created using The Recipes Generator

Chocolate Raspberry Chia Pudding 

chocolate-raspberry-chia-pudding.JPG

Chia Pudding is the grain free “oatmeal” I’ve come to love. It is equally enjoyable when eaten hot and cold, and it's absolutely delicious using many different combinations (see my video below for my top 5 chia creations.) This recipe is chocolate topped with sweet raspberries and it is sure to satisfy most chocolate cravings. 

Chia seeds are a great source of omega-3 fatty acids and carbohydrates which helps to keep energy levels high. Other nutrients include protein, iron, fibre and antioxidants to keep people strong and healthy. 

Take a look at my other recipes below and let me know what your favourite combination is! 

Chocolate Raspberry Chia Pudding

Serves: 1

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Combine all the ingredients into a mason jar except the raspberries.
  2. Add the lid and seal it tight. Shake the mixture well so all the ingredients are mixed well together. 
  3. Keep the mixture in the fridge for minimum 20 minutes or leave it over night to get firm. 
  4. Add the raspberries and any of your favourite toppings and enjoy. 

notes

*Nutrition values are based on 1 serving
*If you limiting sugars, try using monk fruit sweetener or stevia.

calories

353

fat (grams)

14.9

carbs (grams)

39.6

protein (grams)

13.8

sugar (grams)

13.6
Created using The Recipes Generator

Mini Omelettes

I'm all about convenience and having satisfying foods easily available at all times.  This will ensure that I will eat the healthy food rather then snacking on anything and everything before a meal is prepared.  These egg muffins can be loaded with basically any veggie and spice you prefer.  I'll prepare them the night before a busy day and I enjoy them both cold and hot.  My sister makes them before a family brunch so she can just pop them into the oven to be heated when our busy family comes over. This allows her to have more time to visit and less time slaving in the kitchen while guests are over.

Mini Omelettes

Makes: 12

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1/2 cup garlic scapes or onions or mix of both
  • 1 1/2 cups spinach
  • 4 mushrooms
  • 1/2 cup feta cheese (optional)
  • 12 eggs
  • 1 teaspoon red pepper flakes
  • 1/2 teaspoon himalayan salt
  • 1/2 teaspoon ground black pepper 

DIRECTIONS:

  1. Heat oven to 400°F.
  2. Chop all vegetables very fine, mix them together in a bowl and spread them on the bottom of 12 parchment lined muffin tin cups. Each cup should be 1/2 to 3/4 full.
  3. In a separate bowl, whip the eggs and spices together. 
  4. Pour this mixture evenly into the muffin tins over the veggies.
  5. Crumble the cheese on top.
  6. Bake for 20 minutes or until the centres are set and edges are starting to turn brown. 

notes

*Nutritional values are per 1 mini omelette. 
*You can use your choice of vegetables as long as the muffin cups are at least 1/2 filled before adding the eggs. 
*I like to use the parchment paper cups because nothing will stick to them and it's so easy to clean. Some people prefer to spray the tins with an avocado oil however I prefer to keep the cleaning to a minimal.

calories

75

fat (grams)

5.1

carbs (grams)

2

protein (grams)

6.4

sugar (grams)

.4
Created using The Recipes Generator

Protein Power House (my everyday smoothie)

Protein-Smoothie.jpg

This is my go-to smoothie recipe that I eat most days.  I've added all of the items I'd like to have for a meal with a few berries and stevia for flavour.  I often make my own hemp milk with this smoothie although you can use just about any milk alternative.  

There are many milk alternatives available, and of them, I least prefer soy milks.  They are very high in estrogen and can negatively effect hormones for both men and women.  I have experimented with soy in the past and have found it to interrupt both my mood and menstrual cycle.  Powerful stuff!  Please do your research and know that there are many (in my option, safer) alternatives to soy.

Protein Power House (my everyday smoothie)

Makes: 1

*click on blue text to buy ingredients

ingredients:

DIRECTIONS:

  1. Add hemp seeds and water to a high powered blender.  Mix till the water is frothy and milky.
  2. Add in the remaining ingredients (except the protein powder) and blend well. 
  3. Blend the protein powder for a few seconds.  Some protein powders will become frothy and expand a lot when mixed to much which is why I add it last for only a few seconds. 

notes

*Nutritional values will vary depending on which protein powder you use.
Created using The Recipes Generator

Avocado Toast

Avocado-Toast.JPG

Mashed avocado on toast has become a must have on most brunch menus and it's likely because it's so darn delicious!!  I'm a big fan of it on my toasted homemade cashew bread.  Sprinkle with some red pepper flakes, salt and pepper and bam, you've got yourself a satisfying meal at any hour. 

Fancy Facts to make you love avocado even more then you already do! 

  1. Avocados are a fruit not a vegetable.
  2. They contain more potassium then bananas (and much less sugar so they're a better option post workout). Potassium reduces blood pressure, heart attacks, strokes and kidney failure. 
  3. Avocado is high in good fats, mainly oleic acid which is a monounsaturated fatty acid which has many health benefits such as, reducing inflammation which in turn reduces your chance of getting cancer. 
  4. Avocados are fibre full! Fibre is very important to weight loss and it helps lower the risk to many diseases.  Fibre is also a very important piece of the puzzle to keeping your healthy gut flora! 
  5. This delicious fruit is full of antioxidants which inturn protect the eyes and keep them healthy.  Nutrients like lutein and zeaxanthin are very important for eye health and lucky for us, avocados are full of them. This will reduce the risk of cataracts and muscular degeneration. 

The list goes on and on about the benefits to avocados. Weather you like them on your toast or if you blend them in a smoothy, they are rich in many vitamins and minerals so enjoy!   

 

 

Banana Pancakes

Banana-Pancakes.png

Banana pancakes are a nice change from the boxed flour pancakes I grew up on.  They have a similar texture, lots of sweet flavour from the banana, and many more nutrients to provide my body with what it needs for the day ahead.  If I have some bananas that are going to go off, I'll make a few batches of these pancakes and store them in the freezer for a quick meal on the run. Pop a frozen pancake in the toaster to warm it and add a nice crunch to the outside. 

As seen above, I'll also add some mashed strawberries as a topping and some good old Canadian maple syrup. 

Banana Pancakes

Serves: 1

*click on blue text to buy ingredients

ingredients:

  • 1 ripe medium bananas
  • 2 eggs
  • 1/2 teaspoon cinnamon
  • 1 tablespoon almond butter (optional
  • 1/4 cup protein powder (optional) 
Toppings (optional)

DIRECTIONS:

  1. Mash banana with a fork or in food processor, add remaining ingredients until mixed.  A few little chucks of banana is fine.

  2. Heat frying pan on medium to low with coconut oil spray or butter.
  3. Pour batter into small circles and cover while cooking, flip once between cooking.
  4. Cook till batter is fully cooked through.
  5. Serve with optional toppings.

notes

*Toppings and optional ingredients are not included in the nutritional values.

calories

150

fat (grams)

5.3

carbs (grams)

21.7

protein (grams)

7

sugar (grams)

10.8
Created using The Recipes Generator

 

 

Blueberry Muffins

gluten-free-blueberry-muffins.jpg

This recipe is both gluten-free and grain-free.  The coconut flour and eggs give it a fluffy texture while the blueberries add a sweet taste without the need for too much sugar.  Kid friendly and packed with protein and antioxidants. 

Blueberry Muffins

Makes: 12 muffins

*click on blue text to buy ingredients

ingredients:

DIRECTIONS:

  1. Preheat oven to 350°F. Line muffin tin with parchment cups.
  2. Mix all wet ingredients by hand or in mixer.
  3. Mix all dry ingredients separately. 
  4. Add dry mixture to wet and blend evenly without over mixing. 
  5. Fold in the blueberries (save a few to add to the top of each).
  6. Pour into tins evenly and top with the extra blueberries. 
  7. Bake for 25 minutes or when a toothpick comes out clean. 
  8. Served warm or cold I store mine in an air tight container in the fridge. 

notes

*Nutritional values are per 1 muffin. 
*Using the parchment paper cups will prevent any sticking of the muffins to the tin or paper.

calories

173

fat (grams)

12.8

carbs (grams)

10.4

protein (grams)

4

sugar (grams)

5.9
Created using The Recipes Generator

Paleo Everyday Bread

Paleo-bread.png

I can still remember when I was little and my mom decided our family would be switching from our regular bleached white flour bread to whole wheat.  Traumatising!  We adjusted in time and never turned back.  I have heard from many of my followers that bread is one of the hardest things to give up when they are choosing to go grain-free.  This Paleo Everyday Bread is not going to taste the same as a loaf of store bought bread however I find knowing that it's full of good fats, protein and nutrients very satisfying.  My body can use this choice as energy and I enjoy every bite.  I hope you will enjoy it just as much as I do!  

Paleo Everyday Bread

Makes: 12 slices

*click on blue text to buy ingredients

ingredients:

DIRECTIONS:

  1. Preheat the oven to 350°F.
  2. Whip all the wet ingredients in a food processor or mixer.
  3. Mix dry ingredients together then add the wet ingredients just enough to mix everything together (pulse for a few seconds, don't over mix).
  4. Bake for 30 minutes. Do not open the oven until the time is finished. 

notes

*I store my bread wrapped in a dish cloth and inside a ziplock freezer bag in the fridge. If you'd like to store it longer than a week, keep it in the freezer.

calories

189

fat (grams)

13.7

carbs (grams)

10.4

protein (grams)

7.4

sugar (grams)

1.7
Created using The Recipes Generator

 

 

Baked Apple Delight

Baked-Apple.png

I first tried baked apples when I lived in Spain with a fantastic cook.  She was always creating the most flavourful foods that I still dream about!  When we cooked up these baked golden apples and sprinkled them with a little cinnamon, it tasted just like apple crisp.  I was amazed at how something so simple could taste so good.  Here I've added my nutty granola (mostly because it looks really pretty) but it's a great combination of tastes with a little extra protein. With or without the granola, I highly recommend you try.  

Baked Apple Delight

Makes: 4

*click on blue text to buy ingredients

ingredients:

DIRECTIONS:

  1. Preheat oven to 350°F. Add water to the bottom of the pan.
  2. Remove the apple cores and place in a glass pan that has a lid.
  3. Bake the apples for 10-15 minutes or until the apples are soft.
  4. Once they are baked place them on a plate, break them open and take some of the juices from the pan and drizzle on top of the apples.
  5. Sprinkle cinnamon and the granola on each apple and serve with a fork and spoon.  Pulling the soft apple off the skin and enjoy.

notes

*Nutritional values depend on the size of the apple. If your tracking your numbers, weigh the apple once it's cooked.
Created using The Recipes Generator

 

 

Nutty Granola

Healthy-Granola.JPG

I have to admit, this nutty granola is dangerous.  I make enough for a few weeks and... it may last a couple days. It's great for breakfast on some coconut yogurt, as a topping on ice-cream or for a quick on-the-go snack.  Although I try to follow the amounts of the recipe each batch, changing it up with different nuts and seeds allows you to create your a unique flavour. Below is my favourite combination. 

Nutty Granola

Makes: roughly 4 1/4 cups

*click on blue text to buy ingredients

ingredients:

DIRECTIONS:

  1. Chop  all nuts, seeds, dates and raisons  to desired size and add to a large bowl. (I chop my nuts to 1/2 inch or smaller)
  2. Melt coconut oil and mix it together with cinnamon and maple syrup and salt. 
  3. Drizzle onto the nuts and seeds and mix evenly.
  4. Spread the mixture onto a baking sheet lined with parchment paper.
  5. Bake in the oven at 300°F for 35-40 minutes stirring every 10 minutes. 
  6. Let it cool and store in a sealed jar. 

notes

*Nutritional values are based on 2 tablespoon servings or 16 grams.

calories

87

fat (grams)

6.5

carbs (grams)

5.6

protein (grams)

2.4

sugar (grams)

2.4
Created using The Recipes Generator

Lemon Poppy Seed Muffins

Healthy-Lemon-Poppy-Seed-Muffins.jpeg

These muffins are lemony fresh and delicious of course! They are packed with healthy fats and protein but don't leave you with that heavy feeling you so often get from a grain packed muffin.  I often make this recipe into mini muffins - a fulfilling bite sized snack! 

Lemon Poppy Seed Muffins

Makes: 12 muffins

*click on blue text to buy ingredients

ingredients:

DIRECTIONS:

  1. Preheat oven to 350°F. 

  2. Whip together all the wet ingredients with a hand mixer or food processor and set aside.
  3. Mix together the dry ingredients except the poppy seeds.
  4. Fold the wet ingredients into the dry until everything is mixed then add the poppy seeds and mix.
  5. Fill 12 lined muffin tins evenly and bake for 25 min. I use parchment paper cups because they keep the muffins together and stops any sticking to the paper.

notes

*Nutritional values per 1 muffin

calories

170

fat (grams)

13.1

carbs (grams)

10.7

protein (grams)

4.1

sugar (grams)

6
Created using The Recipes Generator