Infertility, Food Sensitivity and more valuable information with Dr. Sarah

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Did you know that you can track your cervical mucus and basal body temperature as a form of birth control? I didn’t know anything about this until a few years ago, and I can appreciate how many women may want this information, in order to understand their reproductive body better. I am aware that the word "mucus" isn’t the most attractive word but its purpose and power in reproduction is important to understand. Cervical mucus has actual pathways to carry and protect sperm in order to reach an egg. It is a critical component in order to conceive naturally. If cervical mucus is low, or non existent, the chances of conceiving are slim to none. I talk all about this with Dr. Sarah Oulahen Turner, ND in my latest podcast episode. Dr. Sarah also discusses her personal fertility journey which led to her passion in helping other women learn about their bodies, while helping them understand conception and fertility better. 

In the podcast, Dr. Sarah and I also dive into some of my past struggles with poor digestion, food sensitivities and eczema. My health issues improved tremendously when I took an IgG blood food sensitivity test. This test provided me with a list of foods that I am sensitive to and that put lots of stress on my body and impact my health. Through the knowledge of my food sensitivities, I was able to heal my gut by making informed decisions around which foods I ate. My eczema hasn’t come back in over 4 years and my gut issues only flare up when I consume foods that I am sensitive to everyday, versus rarely. I’ve learned an incredible amount from Dr. Sarah and it excites me to share some of that knowledge. Knowledge is truly power, my friends! 

The IgG test has definitely played a key role in my life to achieving better health. If you're interested in the test you can purchase it through my site at www.muvelife.com or email me at michelle@muvelife.com or you can always take a visit to see Dr. Sarah in North York, Toronto. I highly recommend her and I consider her a very important part of my health team!

You can listen below to our conversation. You can also find it on Stitcher, iTunes, Spotify and Google Play.  

Happy learning!

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. 
Created using The Recipes Generator


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
Created using The Recipes Generator





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

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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

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

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
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

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

*click on blue text to buy ingredients

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
Created using The Recipes Generator

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

*click on blue text to buy ingredients

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
Created using The Recipes Generator

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

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

*click on blue text to buy ingredients

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.
Created using The Recipes Generator

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.
Created using The Recipes Generator

Almond Crackers (grain-free)

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I’ve been making these grain free crackers for a long time. The recipe was originally given to me by a friend but I’ve transformed it slightly over the years. You can make these crackers with all sorts of flavoured options but I’ve listed my two favourites down below. Using the almond flour gives it that delicious nutty flavour, and they seem to bake up perfectly whether you want the crackers thick or thin. Try pairing them with your favourite dips and spreads, and enjoy that nutty, sweet crunch!

Almond Crackers (grain-free)

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prep time: cook time: total time:

ingredients:

Savoury Option
Sweet option
  • 1/4 cup cranberries chopped
  • 1 tablespoon hemp hearts
  • 3 dates chopped small

DIRECTIONS:

  1. Heat the oven to 350°.
  2. Mix the top 4 ingredients together and divide it into two separate balls. 
  3. Mix the savoury option with one ball and mix the sweet option with the other ball.  
  4. Roll the balls separately between two pieces of parchment paper till they are evenly thin. Optional to roll thin or thick depending what style of cracker you'd like. See my photo for my preferred thickness.
  5. Bake in the oven for 15 min or until crispy. 
  6. Cut the crackers 1.5 inch squares right out of the oven while they are still hot. 
  7. Eat with your favourite toppings and spreads. 

notes

*You can store these in the freezer so they are prepared for anytime an unexpected guest may arrive.
Created using The Recipes Generator

Sweet & Salty Roasted Chickpeas

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Sprinkle these tasty chickpeas over a bed of greens or enjoy as a snack for a great burst of protein and some healthy carbs. I've roasted the chickpeas with a sweet and salty combination although you can omit the sweet if your staying away from sugars.  You could also add my BBQ seasoning if you have that prepared and ready in the cupboard.  

After rinsing the chickpeas, remember to dry them well so the oil and spices will stick properly. Eat them cold or hot! 

Sweet & Salty Roasted Chickpeas

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat oven to 400°F.
  2. Rinse chickpeas well and dry on a towel. 
  3. In a large bowl stir the oil over the chickpeas.
  4. Add all the remaining ingredients together in a small bowl. Mix, then toss over the chickpeas. 
  5. Lay evenly on a parchment lined pan and bake in the oven for 30 minutes. Stir half way through cooking.
  6. Remove and eat while hot or cold.  

notes

*Make sure you dry the chickpeas well before adding the oil and spices
*If your staying away from sweets, skip the coconut sugar
Created using The Recipes Generator

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

*click on blue text to buy ingredients

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
Created using The Recipes Generator

Roasted Pecans

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For a sweet and spicy snack, these roasted pecans are a great choice. Add them to a cheese plater or sprinkle some into a salad. They're packed with healthy fats and protein to fill you up and make you feel satisfied. 

I season these pecans with my BBQ seasoning. I use this seasoning on my tacos, my roasted chickpeas and I add it to many stir-fry and roasted vegetables.  

When making this recipe you can definitely interchange with other nuts if you choose. 

Roasted Pecans

Makes: 2 cups

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

DIRECTIONS:

  1. Preheat oven to 375°F.
  2. Evenly coat the pecans with the melted coconut oil.
  3. Stir the seasoning over the nuts till blended well. 
  4. Place them on a parchment paper lined backing pan and bake for 20 minutes.  Stir half way through.

notes

*You can use your favourite spice mixture if you haven't created mine 
*Watch the nuts closely at the end of their time in the oven to limit chances of them burning
Created using The Recipes Generator

Avocado Toast

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Mashed avocado on toast has become a must have on most brunch menus and it's likely because it's so darn delicious!!  I'm a big fan of it on my toasted homemade cashew bread.  Sprinkle with some red pepper flakes, salt and pepper and bam, you've got yourself a satisfying meal at any hour. 

Fancy Facts to make you love avocado even more then you already do! 

  1. Avocados are a fruit not a vegetable.
  2. They contain more potassium then bananas (and much less sugar so they're a better option post workout). Potassium reduces blood pressure, heart attacks, strokes and kidney failure. 
  3. Avocado is high in good fats, mainly oleic acid which is a monounsaturated fatty acid which has many health benefits such as, reducing inflammation which in turn reduces your chance of getting cancer. 
  4. Avocados are fibre full! Fibre is very important to weight loss and it helps lower the risk to many diseases.  Fibre is also a very important piece of the puzzle to keeping your healthy gut flora! 
  5. This delicious fruit is full of antioxidants which inturn protect the eyes and keep them healthy.  Nutrients like lutein and zeaxanthin are very important for eye health and lucky for us, avocados are full of them. This will reduce the risk of cataracts and muscular degeneration. 

The list goes on and on about the benefits to avocados. Weather you like them on your toast or if you blend them in a smoothy, they are rich in many vitamins and minerals so enjoy!