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. 


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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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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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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Strawberry Avocado Poppy Seed Salad

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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

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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
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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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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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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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Raspberry Vinaigrette

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My raspberry vinaigrette is a light and refreshing dressing.  It is a summery change from the oils and vinegars that I typically use. 

The bright color and sweet taste can provide a distraction to simple greens and vegetables if you are one who doesn't enjoy the natural flavours of vegetables as much as myself.  Although I strive to keep sugar content low, I do believe that it's important to enjoy your food so you will continue to make healthy choices.  Give this recipe a try.  I'd love to hear what you think! 

Raspberry Vinaigrette

Serves: 4

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ingredients:

DIRECTIONS:

  1. Combine all ingredients in a  food processor or blender and mix well.  Serve as needed on your salad of choice.

notes

*Nutritional values per 2 tablespoons

calories

132

fat (grams)

14.1

carbs (grams)

1.8

protein (grams)

.2

sugar (grams)

.7
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Garlic Caesar

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Traditional caesar dressing is made with anchovies.  Being vegetarian for years, this didn't (and still doesn't) suit my diet.  I truly find it fun to cook and experiment with recipes in order to please dietary parameters.  Whether it be for choice, an allergy or to simply find a healthier option I do enjoy the challenge.  This caesar dressing came alive due to my experimentation!  

There is a delicious store bought avocado oil mayo contained in this dressing.  Using it simplifies the process without compromising the nutrition.  The avocado mayo can be stored in the fridge for a couple of weeks.  Spoiling is typically not a concern for me as I gobble it up rather quickly!  If you're not like me, give it the smell test prior to use after a week.  

Although garlic has an impact on the scent of your breath, it's such a great flavour to add to just about any meal and it's potent medical properties are extremely beneficial.  If you're feeling an imminent cold or sickness, include garlic in your diet.  It will help boost your immune system to fight off numerous bugs!

Garlic Caesar Dressing

Makes: 1 cup 2 tablespoons

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ingredients:

  • 3 garlic cloves minced 
  • 1/3 cup avocado mayo
  • 2 tablespoons olive oil
  • 2 tablespoons lemon
  • 1 tablespoons dijon 

DIRECTIONS:

  1. Add all ingredients together in a food processor or blender and whip well.
  2. Drizzle dressing on your favourite vegetables and enjoy. 

notes

*Nutrient values per 2 tablespoons

calories

168

fat (grams)

17.1

carbs (grams)

3.1

protein (grams)

.8

sugar (grams)

.4
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Sesame Asparagus Salad

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Isn't this a lovely Christmas dish? The themed colors of green and red give a seasonal appeal.  The spattering of sesame seeds almost looks like a burst of glitter!  I've eaten it both cold and warm and both are equally satisfying. 

Sesame Asparagus Salad

Serves: 2

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ingredients:

  • 1 bunch asparagus (1LB) 
  • 2 portobello mushrooms
  • 1 tablespoon avocado oil (or organic butter)
  • 1/4 cup pomegranate seeds
DRESSING
  • 2 tablespoons avocado oil
  • 3 tablespoons lime juice
  • 1 tablespoon sesame seeds (white or black or both mixed)
  • 1/2 teaspoon grated ginger

DIRECTIONS:

  1. Cut asparagus into bite sized pieces and sauté with 2 tablespoons of water. Cook till the asparagus is lightly cooked but not to soft that it gets mushy. Set aside. 
  2. Cut mushroom into bite sized pieces and sauté with avocado oil. Cook until it's lightly browned and add to the cooked asparagus. 
  3. Add the pomegranate on top of the vegetables. 
  4. Mix all the dressing ingredients together with a whisk and drizzle on top of the salad. Enjoy! 

notes

*Option to add salt and pepper.

calories

241

fat (grams)

16.9

carbs (grams)

17.9

protein (grams)

8.6

sugar (grams)

6.9
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Sesame Lime Dressing

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Lime and lemon add so much richness to a salad of greens.  I have them in the kitchen at all times!  When you make your own dressing, you can be sure of the ingredients that you're layering on your prepared meal.  A salad filled with healthy vegetables, made with good intention, but covered in a dressing containing toxic ingredients just doesn't make sense.  

Limes are great for improving digestion, minimizing constipation and aiding in weight loss.  Sesame is a great source of iron and fibre which will also aid in digestion.  

Sesame Lime Dressing

Serves: 2

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ingredients:

  • 2 tablespoons avocado oil
  • 3 tablespoons lime juice
  • 1 tablespoon sesame seeds (white or black or a mix of both)
  • 1/2 teaspoon grated ginger

DIRECTIONS:

  1. Mix all the ingredients together with a whisk and drizzle over your salad of choice.  

notes

*A pinch of salt and pepper is optional.

calories

101

fat (grams)

10.8

carbs (grams)

2

protein (grams)

.6

sugar (grams)

.3
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Cucumber Dill Salad

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Cucumbers are so fresh, easy to prepare and are a great way to stay hydrated.  This simple salad is a nice way to spice up the cucumber and provides a interesting addition to any picnic or pot luck. 

Fun fact: consuming dill may ease painful menstrual cramps.  Try this salad out during that time; it's tasty, quite refreshing and worth a shot!

Cucumber Dill Salad

Serves: 2

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ingredients:

DIRECTIONS:

  1. Grate the cucumber with a large potato peeler or food processor. (cut very thin)
  2. Mix all other remaining ingredients together then mix with cucumber. Serve and enjoy! 

calories

79

fat (grams)

6.7

carbs (grams)

3.6

protein (grams)

1.2

sugar (grams)

1.6
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Beet Salad

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Beets are an extremely healthy yet underrated vegetable.  They are fiber-filled and can be enjoyed raw or cooked.  Beets will help improve circulation in your body thereby lowering blood pressure and increasing blood flow to your brain.  What's not to love!  

This salad is a favourite of mine and has been for many years.  I love the combination of the beets and the mustard dressing though I'd advise you not to eat it while wearing white clothes.  The lovely bright colors will stain! 

This salad is designed to eat cold though I am tempted to try it warm.

Beet Salad

Serves: 6

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ingredients:

  • 4 large beets
  • 2 shallots
  • 1/4 cup parsley
  • 1 avocado
DRESSING

DIRECTIONS:

  1. Preheat oven to 400°F. 
  2. Peel, clean and chop beets into 1.5" slices.  Bake in the oven with a 1/4" of water in a glass dish with a lid. Bake for 30 minutes or till soft. (the time depends on how thick they are cut). 
  3. Drain beets from the water, let cool in a medium sized bowl. 
  4. Chop shallots, parsley and add to the cooled beets. (add the avocado last) 
  5. Combine all the ingredients for the dressing together and whisk well. Drizzle on top of the beet salad. 
  6. Cut the avocado into cubes and add to the salad. Serve and enjoy! 

notes

*I add the avocado last so it won't get stained red from the beets. Also if you don't plan on eating the entire salad in one sitting, don't put all of the avocado onto the salad. Add it as you eat it so it stays fresh.

calories

182

fat (grams)

13.7

carbs (grams)

16.7

protein (grams)

2.6

sugar (grams)

8.8
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Summer Salad

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I love this salad mainly for it's bright colors.  It's the perfect salad to take on a picnic or to add to a pot luck.  It will really brighten up the table!  This recipe includes fresh parsley.  Parsley is often used as a garnish or to added as a fresh pop of colour to many meals. The herb should not be overlooked though; it is much more then just a pretty plant.  It has anti-inflammatory properties and it's consumption will lower your chances of acquiring many serious diseases such as cancer, diabetes and osteoporosis.  This affordable herb can also aid in relief for bloating, cramping and nausea.  

If I could offer one tip about cooking healthy foods it would be to use more herbs and spices!  Doing so will bring phenomenal flavour to your dishes, give you increased health benefit and bring some excitement to some of the simplest meals. 

Happy Creating!

Summer Salad

Serves: 4

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prep time: cook time: total time:

ingredients:

  • 1 bunch of asparagus
  • 1 LB (454g) baby tomatoes
  • 1 cucumber
  • 1/4 cup parsley
  • 1/4 cup red onion
DRESSING

DIRECTIONS:

  1. Chop asparagus into bite sized pieces and sauté in a frying pan for 5 min or until slightly softer. I usually add a bit of water to sauté,  you can also add 1 teaspoon of avocado oil. 
  2. Chop tomatoes, cucumber, parsley and red onion and combine in a medium sized bowl with cooked asparagus. 
  3. Combine the dressing ingredients together and mix well. 
  4. Drizzle on top of the salad and enjoy! 

notes

*Nutritional values are per 1 serving.

calories

144

fat (grams)

10.5

carbs (grams)

11.3

protein (grams)

3.3

sugar (grams)

4.8
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Pesto

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Basil is known as "the king of herbs" due to it's anti-inflammatory properties.  It can be helpful to those with arthritis, crohn's and other inflammatory diseases. Pesto is a great way to sneak in extra greens and herbs and add a unique flavour to some of your favourite meals. Use it as a sauce for spiralled zucchini noodles, dip in your favorite raw veggies, use it as the sauce for pizza, or as a salad dressing. This recipe is my favourite as it's very adaptable; you can add more or less garlic, basil, or even throw in some kale.  I like to use up what I have in the fridge so my recipe varies slightly each time. 

I use my food processor to mix this recipe however, any high powered blender would work. I generally blend mine fine yet, you can also leave a few chunks if you prefer a chunky texture. 

Pesto

Makes: 1 1/2 cups

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ingredients:

DIRECTIONS:

  1. Mix all ingredients in a food processor or high powered blender, until blended to your desired texture. Enjoy! 

notes

*Nutrient values based on 2 tablespoons.

calories

75

fat (grams)

7.5

carbs (grams)

1.7

protein (grams)

1.1

sugar (grams)

.4
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