Sweet Potato "Nachos" (Vegan)

Sweet Potato Nachos.JPG

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

*click on blue text to buy ingredients

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. 
Created using The Recipes Generator


Roasted Veggie Bowl

Veggie Bowl.jpg

This hearty plant based bowl is a satisfying, nutrient-filled fall meal. I really enjoy eating root veggies at this time of year because they are in season which means they are at their freshest and most nutrient dense. These veggies are typically at abundance for a great price point during the fall too. I'll often roast a massive batch of root veggies and keep them in the fridge to add to salads, sides for meals and of course to this roasted veg bowl. Give it a try and let me know what you think! Enjoy! 

Roasted Veggie Bowl

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Roasted Vegetables
  • 1 small butternut squash 
  • 2 sweet potatoes 
  • 2 large carrots (I like rainbow for added colour)
  • 3 tablespoons fresh chopped rosemary 
  • 2 tablespoons fresh thyme
  • 6 garlic cloves
  • 1 tablespoon Italian spice mix
  • 1 teaspoon himalayan salt
  • 1 teaspoon black pepper
  • 1 large leek
  • 4 cups broccoli 
  • 1-2 tablespoons avocado oil
Roasted Red Pepper
  • 2 red peppers 
Sautéed Greens
  • 4-6 cups of your favourite greens, kale, spinach bok choy (you choose)
  • 1/4 cup water
Toppings
  • 1 lemon
  • 1 can black beans
  • hemp hearts, sunflower seeds, sliced almonds, goat cheese  (optional)

DIRECTIONS:

Roasted Veggies
  1. Preheat oven 375°.
  2. Chop the butternut squash, sweet potato, and carrots into desired bite sized chunks and place on a baking sheet. 
  3. Combine all the spices, large garlic chunks and oil and bake in the oven for 25 minutes. 
  4. Remove from the oven and add chopped broccoli and leek and add back into the oven to cook for another 25-30 min or till all the vegetables are soft. 
  5. While the veggies are roasting, add the red peppers (whole) on to a separate baking sheet and bake in the oven. You can rotate the peppers occasionally.  Eventually some of the pepper will become black. Bake till it's very soft and it looks like the skins can be removed. 
  6. Allow the peppers to sit to cool before peeling them as they will be very hot and will likely burn.  Slice the skinless peppers into long strips. 
Sautéed Greens
  1. In a large frying pan on medium heat, sauté the greens till soft.  
Serve
  1. Dish your vegetables and greens then top with the black beans, a drizzle of lemon and any other favourite topping items. 
  2. You could also drizzle my garlic caesar dressing on top for an extra kick of garlic
Created using The Recipes Generator





Vegetable Lentil Chilli

chilli.jpg

We all need a warm hearty meal to keep us cozy during the winter months and chilli is definitely on the top of that list of go to cozy meals. I’ve created a veggie lentil chilli that’s sure to please. Feel free to add more of your favourite veggies like carrots, and mushrooms.

Bon appétit

Vegetable Lentil Chilli

Serves: 8

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. In a large sauce pan on low, sauté chopped peppers, onions, celery, garlic, spices and avocado oil for 10-15 minutes. Stir occasionally and add more oil if needed. 
  2. Add the remaining ingredients (chop the jalapeño into small pieces and only add half for less spice) simmer on low for 30 minutes.  
  3. Serve warm.  

calories

137

fat (grams)

3.9

carbs (grams)

20.4

protein (grams)

6.2

sugar (grams)

4.1
Created using The Recipes Generator

Beet Dressing

thumbnail_IMG_4363.jpg

I’m obsessed with the bright vibrant colour of this beet dressing. It’s truly so fun to create because it makes any bowl of greens look exciting! The main ingredient is beets so feel free to eat as much as you’d like. I’ll even use it as a dip for a veggie tray.

This recipe will make enough for several salads. I like to store it in a Maison jar for up to a week in the fridge.

Beet Dressing

Makes: 8 oz.

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Blend all the ingredients in a blender till smooth. 
  2. Add more water if you'd like the dressing more liquidy or you can add less water if you'd like to keep it as a dip. 
  3. Store it in a glass jar in the fridge and use as needed.  
  4. It's mostly beets so you don't have to feel bad if you want to double up on the dressing.  

NOTES:

Don't wear white when your making this dressing, the beets stain and they seem to find a way to get everywhere! 
Nutritional values are per 1 Tablespoon.

calories

12

fat (grams)

.9

carbs (grams)

1.4

protein (grams)

.1

sugar (grams)

.8
Created using The Recipes Generator

Broccoli Leek Soup

IMG_3998.JPG

I love making a good soup but I want it to be quick and simple while still jammed with satisfying flavours.  I've created a new vegan broccoli soup and from beginning to end, it took less than 30 minutes to make.  If you're feeling the need for a quick and easy soup, give this one a try! Broccoli (aka: mini trees) are a great anti-cancer food also!

Broccoli Leek Soup

Serves: 6

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 6 cups water
  • 2 large bundles of broccoli chopped (approximately 650g) 
  • 3 leeks chopped
  • 2 garlic cloves
  • vegetable bouillon
  • salt and pepper to taste
  • 1/4 cup hemp hearts
  • 2 cups spinach

DIRECTIONS:

  1. Add all the items in a large sauce pan and bring to boil. Reduce heat to simmer for 10-15 min or till the vegetables are soft. Stir occasionally. 
  2. Mix everything with a hand mixer. You can make it very smooth or leave a few chunks if you'd like. 
  3. Serve warm. 

NOTES:

I like to make a double batch and freeze some for later. 
Add 1-2 cups of cooked quinoa for some extra healthy carbs. 
Sprinkle some Nutritional Yeast on top for some extra B vitamins.

calories

90

fat (grams)

1.2

carbs (grams)

16

protein (grams)

6.5

sugar (grams)

4.5
Created using The Recipes Generator

 

 

Green Goodness Kale Salad

Green Goodness Kale salad.JPG

This yummy bowl of green goodness was inspired by my bestie/editor Stacy. After a nice night hanging with this gem and enjoying some healthy eats, I knew I wanted to share her go-to kale salad. She jazzed it up a bit different that night, to accommodate what she had in her fridge but that’s what I love the most about a salad, you really can add anything and everything to create your own special recipe. Pair it with some virgin olive oil, garlic and herbs and you have a tasty recipe to feed your cells!! Give the recipe a try and let us know what you think. 

Green Goodness Kale Salad

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Salad
  • 4 cups kale chopped
  • 1 cup brussel sprouts grated (roughly 12)
  • 1 medium white onion chopped
  • 1/3 cup pecans
  • Parmesan cheese or vegan cheese of your choice (optional)
Dressing
  • 1/4 cup virgin olive oil
  • 2 minced garlic cloves
  • 2 tablespoons lemon
  • pinch of salt and pepper 

DIRECTIONS:

  1. Mix all the salad ingredients together in a large bowl.
  2. Mix the dressing ingredients together well and drizzle on top of the salad.
  3. Mix well and enjoy! 

calories

250

fat (grams)

21.2

carbs (grams)

14.1

protein (grams)

5.6

sugar (grams)

2.3
Created using The Recipes Generator

Sweet Potato Bruschetta

sweet potato toast.jpg

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

*click on blue text to buy ingredients

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.
Created using The Recipes Generator

Vibrant Purple Cabbage Salad

Purple cabbage salad.JPG

When I was much younger, my family would frequently go for dinner at a restaurant called Swiss Chalet. It was here where I remember purple cabbage in the salad. For some reason I remember it tasting so terrible and I’d pick around it, making sure to never let it touch my tongue. Many years later, my taste buds are much different. I’ve come to really enjoy this gorgeous vegetable. I’m obsessed with the bright purple, especially because I know how great it is to consume foods with all colours of the rainbow. I’ve created this salad and I’m so pleased with the simple yet tasty flavours. I hope you’ll also enjoy!

Vibrant Purple Cabbage Salad

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Salad
  • 4 cups purple cabbage sliced thin
  • 1 cup carrot grated
  • 1 green onion chopped fine 
  • 1 cup parsley chopped
  • 1/4 cup raw sesame seeds
Dressing

DIRECTIONS:

  1. Combine all the salad ingredients in a medium sized bowl. 
  2. Mix all the dressing ingredients together then poor over the salad. 
  3. Mix well and enjoy!  

calories

202

fat (grams)

14.5

carbs (grams)

17.9

protein (grams)

3.1

sugar (grams)

9.1
Created using The Recipes Generator

Strawberry Avocado Poppy Seed Salad

strawberry-avocado-poppyseed-salad.JPG

I can't get enough of this super salad. It's filled with sweet strawberries, and topped with a unique avocado poppy seed dressing. It looks mouthwatering and it tastes divine please let me know if you give it a try and comment down below.  

Strawberry Avocado Poppy Seed Salad

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Salad
  • 140g  arugula 
  • 1 shallot diced
  • 1 cup cooked quinoa
  • 12 strawberries chopped
  • 5 basil leaves chopped long
Avocado Poppy Seed Dressing

DIRECTIONS:

  1. Mix all the salad ingredients in a large bowl.
  2. Mix the dressing ingredients well in a blender or with a fork in a small bowl till everything is mixed smooth.  If the avocado is a bit tough it might be  easier in a blender.  
  3. Drizzle the dressing over the salad, serve and enjoy! 

NOTES:

Nutritional values are based per serving.

calories

267

fat (grams)

15.2

carbs (grams)

32.6

protein (grams)

6.3

sugar (grams)

10
Created using The Recipes Generator

Leftovers... Taco Stir-fry

taco-stir-fry.JPG

 I love homemade leftovers!  I especially love that leftovers take only minutes to whip up and generally have more flavour (the spices have time to really soak into the food.)  I recently posted a yummy dish from some leftover bean tacos, and I had many people asking about the recipe so I decided to share.  It is one of the easiest recipes I make and a top favourite.  On round one, I ate the taco mixture with lettuce wraps while my boyfriend ate it with sprouted whole wheat wraps with mustard.  On round two (the night of left overs), I heated the taco beans and peppers in a pan with handfuls of spinach.  Both nights were delicious but if I had to pick, it would be leftovers for sure!

For the taco powder, I generally use my own spice mixture, however, when I'm all out I use an organic mixture from simply organics.  I find that this brand uses more quality ingredients than the typical taco powder, and more nutrients is always my goal!  Here's the recipe and I hope you all enjoy!  

Taco Stir-fry

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1 red pepper 
  • 1 orange pepper
  • 1 yellow pepper
  • 1 medium red onion
  • 1 can chickpeas
  • 1 can black beans
  • 1/2 package of taco seasoning (add more if desired)
  • 2 cups spinach
  • water 

DIRECTIONS:

  1. Thinly slice the peppers and onion long.
  2. Sauté them in a pan on medium with a bit of water till slightly soft,  (just a couple of minutes) add a bit more water when needed so it doesn't burn to the pan but don't add to much water to make it soggy.
  3. Add the beans spinach and taco seasoning and continue to sauté till warm.
  4. Eat as is, or as a taco with a lettuce wrap or wrap of your choice. 
  5. ENJOY and of course, keep some left overs for the following day, the flavours are always better. 

NOTES:

Nutritional values based per serving.

calories

175

fat (grams)

.7

carbs (grams)

28.4

protein (grams)

9.7

sugar (grams)

6.7
Created using The Recipes Generator

Kale Asparagus Salad

asparagus kale almond salad.JPG

This salad was made on a whim with some left overs of cooked veggies combined with some yummy raw veggies. In the summer time I like to include a bit of both raw and cooked veggies and changing it up often to keep me excited about each meal. I find dressings can make or break a salad and I'm pretty happy with the creation I made here for this salad.  With some almond butter and a punch of lemon, it's a unique combination that I'm hoping you'll enjoy as much as I do. 

Asparagus Kale Almond Salad

Serves: 1

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Salad
  • kale
  • cooked asparagus 
  • shallots
  • cooked & diced sweet potato
  • endive
  • curly parsley
  • hemp hearts
  • hard boiled (soft boiled) egg 
Almond Dressing

DIRECTIONS:

  1. Dice and chop all vegetables as you desire and add to a large bowl. 
  2. Mix the dressing together in a blender and drizzle on top of the salad.  This is a thicker dressing, if you prefer a more liquid dressing add more avocado oil. 
  3. Optional to add an egg on top.

NOTES:

I usually give you all the exact amounts for the vegetables however I've left this open and encourage you to add the amounts you feel fit for how hungry you may be. 
If your making this salad for more then one, be sure to multiply the dressing ingredients.
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

Bean Mix Salad

Screen Shot 2017-12-14 at 8.37.58 PM.png

For this recipe I used organic canned beans.  Time permitting, I would like to get my own beans and cook them however there is value in having a satisfying recipe that can be made start to finish in less then 15 minutes!  Beans are high in fibre and protein to fill a hungry belly but also rich in antioxidants, vitamins and minerals. Please feel free to cook your own beans if you have the time rather then using a can. 

Bean Mix Salad

Serves: 4-6

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1 can lentils
  • 1 can black beans
  • 1/4 cup green onion chopped fine
  • 1/2 cup orange pepper diced
  • 1/2 cup green pepper diced
  • 1/4 cup jalapeño diced small
  • 1/4 cup cilantro chopped
Dressing

DIRECTIONS:

  1. Combine all the salad ingredients together in a medium size bowl. 
  2.  Combine all the dressing ingredients together in a small bowl and mix with a fork. 
  3. Drizzle the dressing over the salad and mix.   
  4. It's as easy as that! Enjoy! 
Created using The Recipes Generator

Zoodles & Nut Free Pesto

zoodles-pesto.JPG

Spiralizing zucchini can be a fun, unique way to change up a meal. These veggie noodles are great both raw and cooked but today we are going to cook them with a nut free pesto. When topped up with more cooked vegetables, you’ve got a bowl full of nutrients and goodness.

Take a look at the recipe below and let me know if you prefer raw or cooked. Perhaps you may change it up based on the current season. 

If you don't mind nuts and you want a vegan option, I do also have a dairy free Pesto recipe you could use here instead.  

Enjoy! 

Zoodles & Nut Free Pesto

Serves: 2-3

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1 tablespoon olive oil
  • 1 small onion sliced
  • 3 zucchini (200g each) spiralized
Pesto
  • 2 garlic cloves
  • 1/2 cup basil (25g)
  • 1 cup spinach (50g)
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1/4 cup parmesan cheese
  • a pinch of salt and pepper 
  • 3 pieces of sun-dried tomato chopped small 

DIRECTIONS:

  1. Sauté onion and 1 tablespoon olive oil in a large pan on the medium heat for 2-3 minutes.
  2. Spiralize your zucchini and set aside while making your pesto.
  3. Add remaining ingredients (except the sun-dried tomatoes) to a food processor or blender and mix till all the ingredients are very fine.  
  4. Add the zucchini and pesto to the sauce pan, mix it together and cook on medium heat for 5 minutes or until the zoodles are soft but not falling apart.  
  5. Serve warm and sprinkle with sun-dried tomatoes. 
Created using The Recipes Generator

Roasted Honey Garlic Brussels Sprouts

Roasted-Honey-Garlic-Brussels-Sprouts.JPG

I get the impression that Brussels sprouts are underrated. They seem to get a bad rap because of the bitterness that sometimes dominates dishes with Brussels sprouts. This is why I like creating a variety of dishes that use spices and herbs to compliment their taste. 

I suggest anyone who feels questionable about Brussels sprouts to start with this roasted honey garlic Brussels sprout recipe. When the sprouts are baked to perfection, your bite will release warm honey from the soft sprout centre, and it's pretty decadent! This mini cabbage is packed with vitamin C, fibre, B vitamins and other goodness! 

Roasted Honey Garlic Brussels sprouts

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1.5 pounds Brussels sprouts
  • 2 1/2 tablespoons raw honey
  • 1 tablespoon water
  • 1-2 garlic cloves minced
  • 1/4 teaspoon ground black pepper

DIRECTIONS:

  1. Preheat the oven to 400°F
  2. Remove the Brussel sprouts stem, cut the sprout in half and wash them clean. 
  3. Place them in an 8x8 pan.
  4. Melt the honey and water, then add remaining ingredients and mix.
  5. Drizzle honey mixture over the Brussels sprouts and stir them so they are all coated with the honey. 
  6. Cover and bake in the oven for 30 minutes total. Stir them after 20 minutes and remove the lid after 25. 
  7. They should be soft and cooked all the way through. If not keep them in a bit longer. 

notes

*Cooking them covered helps keep them very moist.  
*Nutritional values are per serving.

calories

115

fat (grams)

.5

carbs (grams)

24.9

protein (grams)

6.4

sugar (grams)

13.1
Created using The Recipes Generator

Raw Asian Carrot Salad

raw-asian-carrot-salad.JPG

I'm really excited about my raw Asian-inspired salad creation!  The simplicity of the raw vegetables paired with yummy flavours has become a new favourite for me!  I tend to cook my food more during the winter months, however, with the cooking process comes the loss of some of the vitamins and minerals in the food.  This is why it's important to optimize your nutrient intake by eating raw vegetables too.  Raw veggies are also loaded with enzymes that help us digest our food and keep our body functioning at it's best, so be sure to get your raw veg in you daily!   

Raw Asian Carrot Salad

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1 1/2 cups carrot, grated
  • 1 1/2 cups broccoli, finely chopped
  • 1/2 cup red onion, finely chopped 
  • 1 cup red pepper, finely chopped
  • 1 tablespoon toasted sesame seeds
  • 1/4 cup raw cashews (optional)
DRESSING

DIRECTIONS:

  1. Combine all the salad ingredients together in a medium size bowl. 
  2. Combine all the dressing ingredients together and mix well.  Drizzle over the salad and mix together. 

notes

* Nutritional values per 1 serving. 
* This salad keeps well in the fridge for left overs up to two days.

calories

162

fat (grams)

10.8

carbs (grams)

13.9

protein (grams)

3.2

sugar (grams)

5.5
Created using The Recipes Generator

Zucchini Fries

healthy-zucchini-fries.JPG

Yummy finger food!  Put down the fork, add some dip and enjoy!  I love how easy these zucchini fries are to make and how satisfying they can be. The taste of zucchini is very mild which leaves the seasoning possibilities endless.  For this recipe I used parmesan cheese and some Italian spice. You could, however, make the recipe more suitable for your palate by eliminating the cheese or adding your own favourite spices.  These zucchini frires are sure to turn out great!  I've paired mine with my garlic caesar because it's always fun to dip finger foods. 

Baked Zucchini Fries

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat oven to 450°F.
  2. Wash and dry zucchini. Cut into fry sized sticks.
  3. Toss the cut zucchini in the whipped egg (avocado oil also works great)
  4. In a medium sized bowl add cheese and spices and blend well.  
  5. Transfer the zucchini to this bowl and toss well till each fry is covered. 
  6. Place the fries on a parchment paper lined pan and sprinkle any remaining spice mixture on top.
  7. Bake in the oven for 10 minutes.
  8. Flip then continue cooking for a remaining 5-10 minutes or tlil desired crispness. 
  9. Serve when warm with garlic caesar dressing.

calories

118

fat (grams)

6.9

carbs (grams)

4.3

protein (grams)

10.1

sugar (grams)

2.5
Created using The Recipes Generator

Creamy Butternut Squash Soup

butternut-squash-soup.JPG

February is heart month and a great time to remember to eat foods that help support our heart! Butternut squash is packed with fibre which helps improve blood cholesterol levels and keeps our ticker running smoothly!

Soup is a great way to eat butternut squash and to stay warm on the cold winter days.  My favourite soup has been creamy butternut squash for a long time and today I'm going to share my go-to recipe. It may look like baby food but I promise It's packed with flavour. I recommend sautéing vegetables and spices together to release a lot of the flavours into the vegetables. This makes the soup extra delicious.  

Cheers to heart-friendly foods! 

Creamy Butternut Squash Soup

Makes: 4-6 servings

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 2 large carrots peeled and chopped
  • 2 garlic cloves diced
  • 2 medium white onions diced
  • 1 tablespoon olive oil
  • 1/2 teaspoon paprika
  • 4 cups hemp or coconut milk (unsweetened) 
  • 1 medium butternut squash peeled and cut into cubes
  • 1/2 vegetable bouillon cube

DIRECTIONS:

  1. Sauté the first 5 ingredients on medium to low heat over the stove for 10 minutes. Add a touch more olive oil if needed. 
  2. In a large sauce pan combine the remaining ingredients and bring to boil.  
  3. Add the sautéed carrot mixture to the sauce pan and continue to simmer for 15 minutes or until the squash is soft.
  4. Remove from heat and blend everything with a hand mixer or blender till everything is blended smooth.
  5. Serve warm 

notes

Nutritional values depend on the size of the vegetables.
Here are a few adaptions I've also found work great for this soup:
1. Add a couple of handfuls of spinach at the end while everything is simmering. It's always nice to add some greens for extra nutrients.
2. If you don't have hemp milk or don't want to use it, you can use a liquid vegetable stock instead. If you do this, you won't need the 1/2 bouillon.
3. If you're looking for some extra flavour, try adding chipotle powder for a strong punch of smoky flavour. It may be a bit strong for the kiddos but great for someone who enjoys some heat in their food.
Created using The Recipes Generator

 

 

Carrot Noodle Stir-Fry

Carrot-Noodles.JPG

Carrot noodles are quick, easy and they're a great alternative to using wheat pasta.  This stir-fry is made for someone who loves spice however, it's very easy to remove the hot peppers and keep it at a more neutral taste. 

If your looking at reducing your grain intake or looking to increase your vegetable intake,  grating and cutting your vegetables into different shapes will help keep them exciting and enjoyable.  I find it even changes the taste and texture when you change the way you cut the vegetables.  

When your making these noodles, I suggest using the same tool you use to peel the outside of the carrot.  Once you've cleaned away all the outside, just continue shaving the carrot with long strokes and you will end up with lots of beautiful carrot noodles. 

Bon Appétit 

Carrot Noodle Stir-Fry

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 1 cup sliced red onion
  • 3 tablespoons olive oil
  • 2 garlic cloves
  • 4 cups carrot noodles
  • 2 cups broccoli
  • 2 cups kale
  • 1/2 teaspoon paprika
  • 1 lime (1/4 cup juice)
  • 1/2 hot pepper (chopped very small)
  • dash of salt and pepper 
  • 1 1/2 tablespoons hemp hearts
  • 1/4 cup raw cashews

DIRECTIONS:

  1. Grate your carrot noodles, cut all your other vegetables, set aside and use as needed. 
  2. Mix onion, 1 tablespoon olive oil and garlic in a large frying pan or wok and sauté on medium heat for 5 minutes.
  3. Add all remaining ingredients (except hemp hearts and cashews).
  4. Continue cooking on medium to low heat and stirring occasionally until noodles are cooked (but not mushy).  This should take from 10-15 minutes.
  5. Taste test and if it's not spicy enough for your taste buds, add more. 
  6. Once it's cooked, stir in hemp hearts and cashews, serve and enjoy! 

notes

*Nutritional values are per serving.
*Caution of hot peppers, they can be dangerously hot.  Add a few little pieces at a time and continue to add until you have your desired heat.

calories

234

fat (grams)

14.3

carbs (grams)

23.2

protein (grams)

7.3

sugar (grams)

8.2
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