5 Minute Grain-Free Spaghetti Creation

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“But I love pasta!” This is a common reply that I get when I share with people my thoughts on traditional pasta. For my very sensitive tummy, wheat pasta and most gluten products make me bloat and look 6 months pregnant! No joke - it’s amazing how much my stomach expands after eating certain foods! NuPasta has become a staple in my pantry. It is a gluten and grain free pasta made with konjac, a root vegetable that is rich in dietary fibre, low in calories and easy to digest. This pasta also comes pre-cooked. All you need to do is rinse the pasta, then heat it with your favourite sauce and veggies, and you have a delicious healthy meal. This pasta is so good, it's even kid approved. I’ve created a yummy vegan recipes below for all to enjoy.

From August - November 2019 you can use my 10% discount, using MUVE10 when you purchase NuPasta products from www.nupasta.com. My favourite pasta option is the fettuccine although all three are really fantastic.

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NuPasta Traditional Spaghetti

Serves: 2-4

*click on blue text to buy ingredients

ingredients:

  • 1/4 cup water
  • 1 1/2 cups broccoli pieces
  • 1 cup cooked lentils
  • 2 cups low sugar tomato sauce (I used Neil Brothers)
  • 2 packages of NuPasta spaghetti noodles

DIRECTIONS:

  1. In a pan over the stove, cook the broccoli and water on  medium heat till it's cooked to liking. I like to use water rather than oil but you could use olive oil for some extra flavour. Add more water if needed.
  2. Rinse the NuPasta noodles well. They do have a light smell to them and this will rinse off. 
  3. Add all the remaining ingredients to the pan, including the noodles and heat for another 3-5 minutes then serve and enjoy!

Michelle Wolfe xo












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

*click on blue text to buy ingredients

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. 


Grain-Free Chocolate Doughnuts

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These doughnuts are delicious, healthy AND kid approved. I recently took them to a family gathering and had lots of little, sticky fingers coming back for seconds, thirds and (had I allowed) more! This recipe is created with minimal ingredients, it’s grain-free, dairy-free and packed with chocolatey goodness!  

My niece and I enjoyed them for breakfast without any guilt because they’re packed with healthy fats to nourish us and keep us full all morning. I’ve been working on a few different recipes but I especially love the chocolate one because, well,  chocolate is heavenly! 

If you don’t have a doughnut base, I highly recommend getting one. I’m sure this recipe could be made into muffins but there’s something special about eating goodies in the shape of a doughnut. Click here to find the doughnut tray that I use. 

Grain-Free Chocolate Doughnuts

Makes: 6

*click on blue text to buy ingredients

ingredients:

Doughnuts
Topping
  • 1/4 cup chocolate chips (dairy free)
  • 1/2 teaspoon coconut oil

DIRECTIONS:

  1. Preheat the oven to 350°F.
  2. Grease the doughnut tray with a thin layer of coconut oil.
  3. Combine all the dry ingredients together in a large bowl and stir well.
  4. With a fork whip all the wet ingredients together till mixed.
  5. Add the wet mixture to the dry and fold together till everything is wet and combined. Don't over mix. 
  6. Place the mixture into the tray evenly and bake in the oven for 15 minutes. 
  7. Remove from the oven once they are cooked and remove them from the tray to cool.
  8. Once they are cool, melt the toppings together and dip the doughnut tops into the chocolatey mixture. 
  9. Again allow them to cool and enjoy! 

NOTES:

These doughnuts can be kept at room temperature. They also freeze well.

Organizing My Life, My Business And My Health

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I will admit that I am not an organized person, although I try hard to be. I keep a clean home and have designated places for every item in my home, and yet my place often looks "well lived in." This also seems to be a theme in my business. Although I am very passionate and motivated to create a successful business, I struggle to keep organized and on top of my goals, which is why becoming more organized is one of my missions for 2019. I understand that having an organized lifestyle and environment helps my mind feel less cluttered and my body feel healthy. I notice that when my home is in shambles, my attention for my business is scattered. If I don’t plan my fitness goals and meals for the week, I make really poor choices. Even though I know better, I will grab whatever is available when I’m tired and hungry after a long day. This is why I’m determined to get organized while keeping my long term goals in mind.

So, where to begin? I’ve recently teamed up with “The Content Planner” which is a boss babes dream planner. I’ve been able to plan my current and future business, meals and life goals. I’m obsessed with the stickers, the well planned themes and the ideas to create goals in advance. If you don’t have a killer planner, you could also use your calendar on your phone or on your fridge.

It's also important to eliminate all of the useless things in my home. This includes the clothes that I haven’t worn in 10 years and the art pieces I "kinda like." It’s time to de-clutter and get organized in all aspects of my life! Who's with me?

Michelle xo



Raw Berry Cashew “Cheesecake”

Strawberry raw cashew cheesecake

Cheesecake, especially an unbaked version, is a family favourite for me! When I started consciously eating less dairy, I knew I had to come up with a satisfying alternative to traditional cheesecake.This raw cashew-based desert is decadent and as delicious as the dairy filled cheesecake from my childhood. This recipe can be created with any of your favourite berries but I’ve chosen strawberries in honour of National Strawberry Day. Although this cheesecake recipe is filled with healthy fat and protein, it is high in natural sugar and is best eaten in moderation. 

I prefer to soak the cashews overnight which helps the nut soften and blend smoothly. If you are short on time, a few hours will help, but it won't be as effective. The topping is a similar recipe that I use for my berry jams, and I’ll often make extra and save it in the fridge for later. 

Cheers to all of you cheesecake lovers! 

Michelle xo

Raw Berry Cashew "Cheesecake"

Serves: 8

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prep time: cook time: total time:

ingredients:

Crust
Cheesecake
  • 2 heaping cups raw cashews (soaked overnight)
  • 1 cup coconut milk (canned full fat)
  • 1/4 cup maple syrup
  • 2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons vanilla
  • 1 cup strawberries (fresh or frozen)
Berry Topping
  • 1 1/4 cup fresh or frozen strawberries (thawed)
  • 1 1/2 tablespoon fresh lemon juice
  • 1 1/2 tablespoon chia seeds

DIRECTIONS:

  1. Add Pecans to a food processor or blender and mix into very small pieces. Add the remaining crust ingredients and blend till it becomes sticky and stays together. A few small pieces in the mix is ok.   
  2. Place the crust mixture into a 9" springform pan and push down evenly over the bottom. Due to the coconut oil in the ingredients, you don't need to grease the pan. Set aside.
  3. Add all the cheesecake ingredients (expect the strawberries)  into the blender and mix till smooth.
  4. Place 3/4 of the cheesecake mixture over the crust and put it into the freezer.
  5. Add the cup of strawberries to the blender with the rest of the cheesecake mixture and blend again till smooth.
  6. Add this layer on top of the last and spread it evenly. Place in the freezer to harder.
  7. Mix the berry topping together and save in the fridge till it's time to eat. 
  8. Remove the cheesecake from the freezer 1-2 hours before you serve. Spread the berry topping on when you remove from the freezer or when you serve each piece. 
  9. Keeps well in the fridge for up to a week or keep it in the freezer for longer keeping.
Created using The Recipes Generator

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

*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


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

*click on blue text to buy ingredients

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. 
Created using The Recipes Generator
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Sweet Potato Hash Browns

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These sweet potato hash browns are my favourite way to enjoy sweet potatoes and I thought i’d share this recipe with you all just in time for the holidays. They make a great side to a holiday brunch and you can add these healthy carbs to the top of salads. This recipe is my spicy version however, I’ll also often make it with cinnamon for more of a dessert option. Either way it’s one of my favourite dishes that I like to make for my weekly meal prep. I hope you enjoy it as much as I do.

I’ve recently been using this handy dandy cast iron handle gripper that I had to tell you all about. It’s such a hand saver because I find my oven mitts are not as safe as they need to be to grab the cast iron handle. As a massage therapist, I can’t get burns, even a little one or I’m out of work for a few days. This handle has given me a piece of mind that I’m safe. If you also need to protect your precious hands from the intense heat of a cast iron pan, you can find this hand tool here.

Sweet Potato Hash Browns

Serves: 2

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat oven to 385°F
  2. Clean the potatoes and  grate with a cheese grater or in a food processor. 
  3. Transfer grated potato to a medium sized bowl and add remaining ingredients. Stir well. 
  4. Place the mixture into a cast iron pan and place in the oven to cook. Check often and stir every 5-10 minutes. 
  5. If you don't have a cast iron pan you can use any other oven safe dish. Be cautious to stir the hash browns often to be sure they don't burn.
  6. Bake for 30-40 minutes or till desired crispness. 
  7. Enjoy!! 
Created using The Recipes Generator

Ginger Cookies (Vegan, Grain-Free)

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Ginger cookies always remind me of the holidays so to get into the spirit I had to create a new recipe. This recipe has a great balance of spice with a nice chewy texture. I’ve made it grain-free and vegan. I’ve used real ginger rather then dried and I find it gives it that special ginger punch sure to satisfy. Please let me know if you give them a try!

Michelle xo

Almond Ginger Cookies (vegan)

Makes: 15 cookies

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Dry Ingredients
Wet Ingredients (mix in the blender)

DIRECTIONS:

  1. Heat oven to 350°.
  2. If your dates are hard, soak them in water for 10 minutes, if they are soft, leave as is. 
  3. Blend all your dry ingredients together in a medium sized bowl. 
  4. Blend all your liquids in a blender and blend well. 
  5. Combine all the ingredients together in the bowl and mix. Make the dough into 15 round balls and place on a parchment lined cookie sheet and flatten the balls slightly. Option to roll them and cut into designs. 
  6. Bake in the oven for 8-10 minutes. 
  7. Allow them to set for a few minutes then enjoy. 

NOTES:

Optional* to use only almond flour if you don't want to add the cassava flour.  Use 2 full cups of almond flour if your not including the cassava. 
Optional* to top the cookies with monk fruit sweetener. This gives a little extra sweetness without sugar.

calories

135

fat (grams)

8.8

carbs (grams)

12

protein (grams)

2.4

sugar (grams)

6.4
Created using The Recipes Generator


7 Ways to Improve Digestion During the Cold Winter Months.

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This post is for all of those on the slow digestion team.  As many of you know I have very slow digestion and my gut is sensitive to certain foods and stressors.  During the winter months I also find my digestion and gut health need some extra love and attention.  Over the past few years of really paying attention to my triggers and how I can assist my sluggish bowels, I’ve come up with a few tricks that keep me feeling good and helps the food move along smoothly through my body while giving the rest of my body the proper nutrients it needs.

  1. Drink warm/hot water. This is my absolute number one suggestion. Drinking more water in general will aid in proper digestion. Drinking warm water is key especially during the colder months because it too helps with digestion.  Our insides are warmer then room temperature and when we consume anything cold it can shock the bowels and slow down digestion. Think of what happens when a river starts to freeze, it slows right down but when it warms up in the spring it melts and it flows beautifully.  

  2. Eat heated/cooked foods. Again as mentioned with the water, consuming warm things will aid in proper digestion and help those bowels to move things along.  I love a good salad but during the winter I switch to more stir-frys so the food is heated and cooked.  Eating raw vegetables does provide more natural digestive enzymes so often I’ll add a few pieces of raw spinach or kale to the top of the stir fry.  

  3. Avoid over eating.  Give your gut a break and consume less foods during the winter.  Obviously I’m not saying not to eat enough nutrients, however I try to avoid eating too many snacks and I stop eating just before I get full.  It’s a lot of work for our bodies to process food and often in the winter we’re not as active so we don’t need to give our bodies extra stress with too much food.  

  4. Drink Herbal teas. Many herbal teas are known for decreasing bloating and aid in digestion.  You can find teas that have a combination of great digestive spices but some of my favourite include peppermint, ginger, chamomile, hibiscus and I often add a sprinkle of cinnamon too. My girl Taylor just recently launched her loose leaf tea company www.cupofte.com and she has many of these great options and so many more. Stay tuned for a collaboration we might be working on. 

  5. Limit liquids when eating. Our bowels have a powerful digestive acid which breaks down the food we consume. When we dilute it with other liquids, it’s not going to be as affective and it may cause for less food to be broken down. Drink your water and teas 20 minutes before or after your meals rather than when you’re actually consuming the food.  

  6. Take your time. With our busy schedules these days, sitting down and taking your time to eat a meal can be easily pushed aside. It’s important to take the time to chew each bite properly as well as enjoying food in a comfortable low stress environment. Stress of any kind causes less digestion so find a nice cozy spot, sit back, relax and enjoy the nutrients you’re consuming. 

  7. Get active. Get outside or head to the treadmill and get a 20 minute walk or workout post meals. I find movement the best way to help things move along. I’ve been known to dance and jump around (even in a restaurant bathroom stall) to help move along a meal. 

So there you have it, my 7 favourite digestion tips I use during the winter months. Many I also use all year round but I definitely incorporate these more while it’s cold.  I can honestly tell you that it’s been helping me soo much and I feel much less bloating, and no pain or other IBS symptoms compared to previous winters.  Cheers to happy healthy digestion!

Michelle xo 

Christmas Chocolate Bark

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Chocolate bark is super easy to make and it’s fun to dress it up with the appropriate colours for Christmas. I’ve used matcha for the green, almond slivers for the white and goji berries for a punch of red. Feel free to add any of your favourite topping to make it your own creation. Share your festive pieces on your social media and be sure to #muve.

Christmas Chocolate Bark

Makes: 20 pieces

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Chocolate Base
  • 1 1/2 cups chocolate chips (I use 70% cacao) 210g
  • 1/4 teaspoon coconut oil
Matcha Drizzle
  • 1 tablespoon hemp or almond milk
  • 1/2 teaspoon matcha powder
Toppings

DIRECTIONS:

Chocolate Base
  1. Melt the ingredients in a small sauce pan on low heat till melted.
  2. Poor melted chocolate into a parchment paper lined 11"x8" pan.
Matcha Drizzle
  1. Mix the Matcha and milk well then drizzle over the chocolate (I often only use only about half the mixture).
Finish
  1. Top it up with the almonds and goji berries. Leave it in the fridge for 20 minutes then cut or tear apart into desired pieces and enjoy!!  

NOTES:

Optional to add other favourite toppings. Try coconut, pistachios, cranberries or any other nuts and seeds.

calories

16

fat (grams)

1

carbs (grams)

1.5

protein (grams)

.4

sugar (grams)

.5
Created using The Recipes Generator

Michelle xo


Delicious "Healthy" Chocolate Bar Recipe (vegan)

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Halloween just passed and I was so proud when I didn’t eat any of the mini chocolate bars and sweets. I made the choice weeks in advance that I couldn’t eat even one because if I eat one, I’ll eat 5 bags (I’m not exaggerating). So, to help satisfy my craving, I created a healthier version. These sweet treats have lots of healthy fats, chocolate and sweetened only with natural sweeteners. I’ve also made you all a video demonstrating how easy they are to create. I hope you take a look and give these sweet treats a try. Be sure to let me know if you do and if you like them.

Healthy Chocolate Bars (Vegan)

Makes: 20

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Nougat
Caramel Filling
Chocolate Goodness

DIRECTIONS:

  1. Combine the nougat ingredients together in a medium size bowl. Due to the natural oils in many nut butters the consistency can vary. You want the nougat to move but stay formed when stirred. Add more coconut flour if needed.
  2. Place this on a baking sheet lined with parchment paper. Spread out roughly 1/4-1/2 inch thick and 30 cm long. (see more in my YouTube video).
  3. Place this in the freezer while you work on the caramel filling.
  4. Add all the caramel filling ingredients in a blender and whip well till it's blending smooth.
  5. Then spread this mixture evenly over the nougat and place back in the freezer to set over night. 
  6. Cut them into 20 pieces when they are set and ready to be dipped into the chocolate. 
  7. Melt the chocolate and oil in a sauce pan on low. 
  8. Dip each piece into the chocolate and surround it with the chocolate. Leave it to set on the pan and place it back into the freezer to set. 
  9. If you'd like to enjoy them the same day, you can just drizzle the chocolate on top of the entire batch before you cut them. They will be a bit gooey inside but they're also still very yummy! 
  10. I store mine in the freezer although you could also keep them in the fridge.  With the natural oils, its best to keep cool so they stay together. 

calories

150

fat (grams)

8.1

carbs (grams)

17

protein (grams)

3.7

sugar (grams)

13.6
Created using The Recipes Generator

Vegetable Lentil Chilli

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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

5 Steps To Simplify Your Plant Based Meals

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It seems to me that more and more people are "going" plant based/vegan or at least incorporating more plant based foods into their daily diet. My number one recommendation is have fun with it and to place the focus on including lots of nutrients rather than on what you can and can’t eat. Filling your body with the nutrients it needs to heal and thrive really is the most important point. I have heard many people express their worry over not getting enough to eat if they go plant based, so I’ve compiled these five points to simplify plant based meals:

  1. Plan Ahead/Meal Prep

    Create a weekly plan, shop for all the items and set aside time to prepare meals or sides. I like to meal prep on Sundays or Mondays. This helps me have lots of healthy food choices throughout the week which lowers my chances of snacking on processed foods. I feel less stressed when I know I have options in the fridge when I need to make a quick meal.  Keeping some cut up veggies in the fridge with a hummus or beet dip helps to have a go-to snack when I need it. Again, this is a great healthy option that prevents me from grabbing for processed foods. 

  2. Left Overs

    I have always been a big fan of left overs! The flavours are more enjoyable and satisfying the following day and it's a ready-made homemade meal that takes no preparation. It’s such a time saver, and time is precious!  

  3. Google It

    Google has everything, including healthy plant based recipes. If you have a recipe that you love but you’d like to have it plant based or incorporate more nutrient dense foods into the recipe, google it. I guarantee there will be many options for you. 

  4. Less Stress, Keep It Simple

    I recently posted a blog about keeping it simple but I’d like to bring it up again. It’s amazing how many people stress over how difficult it is to eat plant based. Although this is true, it can be simplified. Take your basics, have a few staple meals you're happy with, and from there you can add more options. Stressing about it can cause increased likelihood for failure and resentment. If you remember the other points listed in this blog then hopefully you can plan ahead and create more of a sustainable process for the long term. 

  5. Freeze It

    Along with meal prepping and left overs, I love, love, love, to utilize the freezer. I’ll freeze meals so it’s as simple as pulling food out of the freezer and heating it in the oven or on the stove (I don’t like to use microwaves.) If I have left overs that I know won't get eaten in time, I’ll put them in the freezer rather than wasting them or leaving them to go bad in the fridge. You can pre-make and freeze veggie lasagnas, casseroles, burgers (all sorts of meals) and then pop it in the oven for a hearty, healthy, no prep meal.

For more tips on how to eat a healthy plant based diet you can head over to my YouTube channel or check out my Ebook which includes my 10 favourite health tips that I live by! Plant based/Vegan may not be for everyone but it is definitely important to include more nutrient dense foods into your everyday diet. 

Cheers to a happier, healthier you! 

Michelle xo

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.

*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

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

*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

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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

*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

Which Oils Should We Eat and When?

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With all the information out there about different oils, it can be hard to keep straight what oils are good for you and what oils may be harmful. Without getting too technical, I want to offer up my two cents on oil options.

Three things you want to look for when choosing an oil: 

       1. How is the oil processed?

Some vegetable oils are heavily processed in order to increase their shelf life. This will often mean that these processed oils are high in trans fats. It is important to be mindful of this as there has been indication that oil high in trans fat can get lodged in your arteries and increase your risk of heart disease. 

       2. What happens to the oil at different temperatures? 

When certain oils are heated, they become oxidized, which is a process where free radicals react with oxygen. Basically, the elements in the oil have changed and the affect on your body can be harmful and potentially cause inflammation. Inflammation will always cause an increased risk of developing acute and chronic health conditions.

       3. Does the oil have useful nutrients and a balanced omega ratio?

The oil you consume should have healthy fats, which can provide a variety of health benefits. You want to be mindful of the ratio between the omega 3 and omega 6 fats. Omega 3 has anti-inflammatory tendencies while omega 6 has pro-inflammation tendencies. While your body does need both types of omega, keeping your omega 3 and 6 ratio balanced will help lower chronic inflammation. 

Oils I try to stay away from: 

Soybean oil, corn oil, vegetable oil and canola oil.

Most restaurants will cook with these oils because of their lower price point so be mindful how often and how much you're consuming. 

My favourite oils and when I use them:

  • Virgin olive oil is great to use for salads and sauces because it’s filled with nutrients and great flavour. I will not cook with this oil because of it’s low smoke point of 320°F.
  • Virgin coconut oil is great for baking foods because it can withstand a slightly higher temperature of 350°F without becoming harmful. It also contains antiviral, antibacterial and antioxidant properties which is why I love using this as my massage oil. 
  • Avocado oil has a smoke point of 520°F so it’s always my choice when I’m frying or sautéing foods. It’s also high in vitamin E. 

Now that you have some awareness about oils, be sure to read the labels of all packaged foods you're eating. You will be shocked to learn how many foods have harmful oils within their ingredients.

My Toronto Restaurant Guide for Healthy, Delicious Grub

The experience of dining out is something I've always wanted to include in my lifestyle. I remember telling my friends that one day I would meet a guy who would want to dine out at least once a week (but hopefully more.) This isn't because I don't enjoy cooking, but because I love the atmosphere and ambience of restaurants, I love enjoying the experience of sharing company of those I care about, and I love not having to run around preparing, making and cleaning up the meal (obviously.) It's definitely a privilege to be able to dine out and I'm so thankful that I am able to do so, while living in a fabulous city with so many great food options to choose from. Although I love to try out new places, it's not practical for me when I eat only certain foods, and I have high expectations for the quality of the food I eat. This is why I tend to stick to my favourite restaurants. Below I've included my top six restaurants in Toronto. 

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Soft chocolate chip cookies are my weakness!!  

1. Impact Kitchen. This restaurant is a favourite of mine with a simple but nutrient packed menu. It's based on the need for pure whole foods and nutrients to feed your body.  This place is friendly to both vegans and meat eaters. My favourite finds here include, the Zesty Mexican Power Bowl, the weekend brunch waffles, the green medicine smoothie and the Chocolate Cookie which is infused with chocolate goodness. 

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Impact Kitchen has so many delicious options!  

2. Fresh. This is a fully vegan restaurant with an enormous menu with multiple options of salads, burritos, bowls, burgers, smoothies and juices. They also have some deep fried options such as their quinoa onion rings which are so delish, especially dipped in their famous hot sauce! My overall picks at Fresh include the corn bread, all star salad, squash tacos, bbq burger (which is topped with their onion rings) and the "all green" juice. Also, I was so impressed with their hot chocolate that it inspired me to create one similar (you can find the recipe here.) They also have various sweets from a delicious sweet company called Sweets From the Earth. 

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If you happen to like carrot cake, you must leave room for a slice at Fresh. It's incredible! 

3. Planta. This fully vegan restaurant is classy, fun and has some incredible, unique flavours. With a bit of a higher price point, it's somewhere that I go to for special occasions. My favourite items so far include, the "crab" cakes, planta burger and eggplant lasagna which has a delicious smoky flavour. The truffle fries are a must and they often have featured meals and sweets that are always satisfying. If you stop by, be sure to bring your camera for their instagram worthy plates and atmosphere.  

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This is half the Planta smoky lasagna. I often share so I can try several dishes each visit. 

4. Live. This is another fully vegan restaurant with raw and cooked food options.  Although I adore their menu, due to the unique combinations I know my non vegan friends wouldn't enjoy it as much as some of the other picks. Live also offers food to buy in grocery stores or online which I'm a huge fan. My favourites include their sweet potato noodle salad, their green or chipotle wraps, curry pumpkin nori crunch snacks and cheesy flavoured cracker chips. 

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If you enjoy kimchi I'd suggest these mung bean pancakes. 

5. Calii Love. I've only been to this Californian inspired healthy spot two or three times but it's clear all the items are made with real food. You can make your own salad bowl with your favourite toppings or you can enjoy one of their featured creations. I recommend the "Inspired" bowl. All the bowls are named with expressions of positive feelings so when you order your food the staff will yell "I'm feeling... Inspired" which is a very positive and fun way to communicate with the chefs.  

6. Simple Kitchen. This is similar to Impact Kitchen but on a smaller scale. They have very simple meals that are rich in nutrient dense whole foods. They have a great menu with both brunch and dinner options. You can make your own plate with protein, veggies and carbs of your choice. I love the chia bowls which you can build your own creation with different fruits, nut butters and other healthy toppings.  

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So simple, clean, real and delish!! 

Photo credit: Simple Kitchen Instagram

So these are my 6 main healthy food spots I like to enjoy. I'm feeling pretty hungry now as I think about all my favourite foods and restaurants, and I am already planning where I'll be going tomorrow.  If you try out any of these options or if you have any healthy spots that you enjoy in the city, be sure to comment down below.  I'd love to add a few more options to my list!  

Happy eating! 

Michelle Wolfe

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

*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