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

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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

Green Goodness Kale Salad

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This yummy bowl of green goodness was inspired by my bestie/editor Stacy. After a nice night hanging with this gem and enjoying some healthy eats, I knew I wanted to share her go-to kale salad. She jazzed it up a bit different that night, to accommodate what she had in her fridge but that’s what I love the most about a salad, you really can add anything and everything to create your own special recipe. Pair it with some virgin olive oil, garlic and herbs and you have a tasty recipe to feed your cells!! Give the recipe a try and let us know what you think. 

Green Goodness Kale Salad

Serves: 4

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prep time: cook time: total time:

ingredients:

Salad
  • 4 cups kale chopped
  • 1 cup brussel sprouts grated (roughly 12)
  • 1 medium white onion chopped
  • 1/3 cup pecans
  • Parmesan cheese or vegan cheese of your choice (optional)
Dressing
  • 1/4 cup virgin olive oil
  • 2 minced garlic cloves
  • 2 tablespoons lemon
  • pinch of salt and pepper 

DIRECTIONS:

  1. Mix all the salad ingredients together in a large bowl.
  2. Mix the dressing ingredients together well and drizzle on top of the salad.
  3. Mix well and enjoy! 

calories

250

fat (grams)

21.2

carbs (grams)

14.1

protein (grams)

5.6

sugar (grams)

2.3
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

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prep time: cook time: total time:

ingredients:

Salad
  • 4 cups purple cabbage sliced thin
  • 1 cup carrot grated
  • 1 green onion chopped fine 
  • 1 cup parsley chopped
  • 1/4 cup raw sesame seeds
Dressing

DIRECTIONS:

  1. Combine all the salad ingredients in a medium sized bowl. 
  2. Mix all the dressing ingredients together then poor over the salad. 
  3. Mix well and enjoy!  

calories

202

fat (grams)

14.5

carbs (grams)

17.9

protein (grams)

3.1

sugar (grams)

9.1
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.

Roasted Honey Garlic Brussels Sprouts

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I get the impression that Brussels sprouts are underrated. They seem to get a bad rap because of the bitterness that sometimes dominates dishes with Brussels sprouts. This is why I like creating a variety of dishes that use spices and herbs to compliment their taste. 

I suggest anyone who feels questionable about Brussels sprouts to start with this roasted honey garlic Brussels sprout recipe. When the sprouts are baked to perfection, your bite will release warm honey from the soft sprout centre, and it's pretty decadent! This mini cabbage is packed with vitamin C, fibre, B vitamins and other goodness! 

Roasted Honey Garlic Brussels sprouts

Serves: 4

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prep time: cook time: total time:

ingredients:

  • 1.5 pounds Brussels sprouts
  • 2 1/2 tablespoons raw honey
  • 1 tablespoon water
  • 1-2 garlic cloves minced
  • 1/4 teaspoon ground black pepper

DIRECTIONS:

  1. Preheat the oven to 400°F
  2. Remove the Brussel sprouts stem, cut the sprout in half and wash them clean. 
  3. Place them in an 8x8 pan.
  4. Melt the honey and water, then add remaining ingredients and mix.
  5. Drizzle honey mixture over the Brussels sprouts and stir them so they are all coated with the honey. 
  6. Cover and bake in the oven for 30 minutes total. Stir them after 20 minutes and remove the lid after 25. 
  7. They should be soft and cooked all the way through. If not keep them in a bit longer. 

notes

*Cooking them covered helps keep them very moist.  
*Nutritional values are per serving.

calories

115

fat (grams)

.5

carbs (grams)

24.9

protein (grams)

6.4

sugar (grams)

13.1
Created using The Recipes Generator

Raw Asian Carrot Salad

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I'm really excited about my raw Asian-inspired salad creation!  The simplicity of the raw vegetables paired with yummy flavours has become a new favourite for me!  I tend to cook my food more during the winter months, however, with the cooking process comes the loss of some of the vitamins and minerals in the food.  This is why it's important to optimize your nutrient intake by eating raw vegetables too.  Raw veggies are also loaded with enzymes that help us digest our food and keep our body functioning at it's best, so be sure to get your raw veg in you daily!   

Raw Asian Carrot Salad

Serves: 4

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prep time: cook time: total time:

ingredients:

  • 1 1/2 cups carrot, grated
  • 1 1/2 cups broccoli, finely chopped
  • 1/2 cup red onion, finely chopped 
  • 1 cup red pepper, finely chopped
  • 1 tablespoon toasted sesame seeds
  • 1/4 cup raw cashews (optional)
DRESSING

DIRECTIONS:

  1. Combine all the salad ingredients together in a medium size bowl. 
  2. Combine all the dressing ingredients together and mix well.  Drizzle over the salad and mix together. 

notes

* Nutritional values per 1 serving. 
* This salad keeps well in the fridge for left overs up to two days.

calories

162

fat (grams)

10.8

carbs (grams)

13.9

protein (grams)

3.2

sugar (grams)

5.5
Created using The Recipes Generator

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.
Created using The Recipes Generator

Sesame Asparagus Salad

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

Sesame Asparagus Salad

Serves: 2

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ingredients:

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

DIRECTIONS:

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

notes

*Option to add salt and pepper.

calories

241

fat (grams)

16.9

carbs (grams)

17.9

protein (grams)

8.6

sugar (grams)

6.9
Created using The Recipes Generator

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
Created using The Recipes Generator