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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Roasted Veggie Bowl

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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

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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
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Beet Dressing

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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.

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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
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Broccoli Leek Soup

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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

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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
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Green Goodness Kale Salad

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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

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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
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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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Vibrant Purple Cabbage Salad

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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

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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
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Leftovers... Taco Stir-fry

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 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

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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
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Kale Asparagus Salad

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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

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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.
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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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Bean Mix Salad

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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

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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! 
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Zoodles & Nut Free Pesto

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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

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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. 
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Raw Asian Carrot Salad

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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

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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
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Kale With A Kick

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When I first started eating kale, I didn't enjoy it very much.  I found eating a kale salad to be a daunting task.  That was until I ate this flavourful jalapeño kale salad from a restaurant in LA.  It was deliciously satisfying and the kale wasn't too overpowering.  I was determined to make something similar once I got home and I'm so proud of this creation.  

Kale is a superfood.  It's packed with fibre, magnesium, vitamin C, vitamin A, and much more.  I try and add kale to at least one meal a day, whether it's added to a smoothie, stir-fry or salad.

If you're finding the texture difficult to chew, try massaging oils or lemon into the leaf before eating it.  This helps to soften the kale.  I like to add my dressing on a raw kale salad 15-20 minutes before I eat it - this allows the leaves to soak up the dressing while softening it.  Chopping the kale really fine also helps!  

In this recipe I've also added some homemade croutons. I make them from gluten free bread or pita.  Your welcome to use your choice of bread and you can even use my paleo everyday bread if your looking for a delicious grain free option. 

Kale with a Kick

Serves: 4

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prep time: cook time: total time:

ingredients:

  • 4 cups chopped kale
  • 1/2 cup chopped cilantro 
  • 1/3 cup sun-dried tomatoes 
  • 1 avocado 
  • 3/4 cup red onion thinly sliced 
  • 1 jalapeño 
DRESSING
  • 1/4 cup olive oil
  • 3 teaspoons raw honey
  • 2 minced garlic cloves 
  • 1 lime (1/4 cup juice)
  • pinch of salt and pepper
CROUTONS
  • 1 large gluten free pita or 2 slices of bread of your choice 
  • 1 tablespoon olive oil
  • 2 teaspoons garlic powder 

DIRECTIONS:

  1. Wash and chop the kale and cilantro fine. Add it to a large bowl.
  2. Slice and shop all remaining produce to your desired sizes and add to the bowl.  
  3. Combine all the dressing ingredients together in a blender or food processor and blend well. 
  4. Drizzle the dressing over the salad, toss well and allow it to sit while you make the croutons.
  5. Cut your bread or pita into small 1 cm sized cubes. 
  6. Place on a baking pan, drizzle the oil and garlic powder over the bread and toss well.
  7. Broil in the oven at 500° for 3 min.  Flip then continue to broil for 2 min. Take a look once near the end to be sure not to burn the croutons. 
  8. Add the croutons when you serve the salad.  Enjoy! 

notes

*The croutons are optional and of course you can use store bought. I like to make my own because I can easily bake them and I know whats in them. 
*Nutritional values are not including the croutons
*Nutritional values are per 1 serving

calories

253

fat (grams)

19.6

carbs (grams)

18.9

protein (grams)

4.1

sugar (grams)

5.2
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Zucchini Fries

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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

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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
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Carrot Noodle Stir-Fry

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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

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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

Pesto Stuffed Mushrooms

Stuffed-Pesto-Mushroom.JPG

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.
Created using The Recipes Generator

Stuffed Red Peppers

Stuffed-Peppers.JPG

Stuffed peppers are one of my top 10 favourite meals.  They're easy to make, packed with nutrients and it's fun to change up the vegetables with anything you have in the fridge.  It's basically like eating a stir-fry in a pepper but it looks fancy and fun to eat.  

Stuffed Red Peppers

Makes: 4 sweet red peppers

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ingredients:

  • 4 long sweet red peppers
  • 2-4 cups of your favourite vegetables (I used spinach, mushrooms, black beans & white onion)
  • 3-4 chopped garlic cloves
  • 1.5 tablespoons avocado or olive oil
  • 1/2 teaspoon himalayan salt
  • 1/2 teaspoon pepper

DIRECTIONS:

  1. Preheat oven to 375°F.  Cut a long hole down each long pepper and place peppers in a glass pan sprayed with avocado oil spray.
  2. Mix all remaining ingredients in a large bowl
  3. Stuff mixture into peppers, allow contents to overflow peppers. When it's cooking, the vegetables will shrink and the extra is nice on the side.
  4. Bake for 40-45 minutes or until peppers are soft and vegetables are fully cooked.
  5. Take your time to enjoy each bite and be mindful of all the textures and flavours.

notes

*Nutritional value is dependent on the size of the peppers.
Created using The Recipes Generator