Easy Quick-Pickled Onions

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Onions are a great food source for cleansing your body and providing health benefits. Onions are packed with vitamins and minerals, antioxidants and anti-inflammatory agents.  They’re great to add to most dishes as they offer flavour and nutritional value. I’ve been loving this new recipe of pickled onions because it gives a fresh kick to the typical taste of onions. The pickled version are the perfect condiment for tacos, burgers, salads, nachos, and they are even enjoyable on their own. I store them in a mason jar in the fridge to help keep them fresh.  

You can prepare and enjoy these beautiful pink toppers in about 20 minutes. I find that using sweetener, such as maple syrup (rather than refined sugar,) provides a more balanced flavour when paired with the tangy vinegar. You can also make them without maple syrup, if that would be your preference. 

Easy Quick-Pickled Onions

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prep time: cook time: total time:

ingredients:

  • 1 medium red onion, thinly sliced
  • 1/2 cup water
  • 1/4  cup distilled white vinegar
  • 1/4 cup apple cider vinegar
  • 1 tablespoon maple syrup or honey
  • 1 teaspoon pink himalayan salt

DIRECTIONS:

  1. Put all the onions into a 1 pint mason jar or glass jar. 
  2. In a small saucepan combine all the remaining ingredients and bring the mixture to a simmer. 
  3. Carefully poor all of the liquid over the onions. 
  4. Push the onions down into the jar to emerge all the onions under the liquid mixture then allow it to sit and cool at room temperature. (20-25 minutes)
  5. Enjoy or cover and place in the fridge to enjoy another time. I prefer to eat mine within the week although they should last in the fridge for up to 3 weeks. 
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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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Hummus (tahini free)

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

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

Hummus (tahini free)

Serves: a small group

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prep time: cook time: total time:

ingredients:

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

DIRECTIONS:

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

notes

*You can also use paprika if you don't have chipotle powder.
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BBQ Seasoning

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One secret I would like to share is not to be afraid of cooking with spices and herbs.  They're the natural flavours that will compliment and create your masterpieces.  

I also enjoy producing my own creations of spices and rubs.  This BBQ seasoning is so great with my roasted chickpeas and my roasted pecans. They can also be used on your favourite roasted vegetables. Keep in mind this recipe does have coconut sugar in it. If your goal is limiting your sugars as much as possible; I would suggest eliminating it from this recipe. Personally I keep both with and without in my cupboard.

I would recommend using good quality spices to make the mix.  I've tried using cheaper spices in the past but find it changes the taste significantly and not in a positive way.  You can see the spices I use by clicking the names in blue.

BBQ Seasoning

Makes: roughly 1/2 cup

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ingredients:

DIRECTIONS:

  1. Mix all the ingredients together and store in an air tight container or jar.  Use as needed. 
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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 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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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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