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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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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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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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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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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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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