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DOUBLE CHOCOLATE PROTEIN MUG CAKE

DOUBLE CHOCOLATE PROTEIN MUG CAKE

Rich, fudgy chocolate cake in minutes?!  Count me in! Especially when it’s healthy enough to eat for breakfast!  Yup, this sexy single serving sensation is packed with antioxidants, healthy fats, fibre, and protein. It’s also nut-free and suitable for vegan, gluten-free, paleo, and keto diets.

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MATCHA COCONUT PROTEIN BALLS

MATCHA COCONUT PROTEIN BALLS

I love these tasty Matcha Coconut Protein Balls. They are free of gluten, dairy and refined sugar, but absolutely packed with easy-to-digest energy along with antioxidants, fibre, healthy fats, and protein.  They are great for snack time or breakfast on-the-go.  And they are super simple to make in the food processor or blender, with no baking required.

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"DOUBLE DOUBLE" CHOCOLATE BANANA CAKE (grain-free, nut-free)

"DOUBLE DOUBLE" CHOCOLATE BANANA CAKE (grain-free, nut-free)

This “Double Double” Cake — double chocolate and double banana — is made with both ripe bananas and banana flour. It’s nut-free, grain-free, gluten-free, and paleo-friendly, and makes a perfect nutritious-and-delicious treat for breakfast, snack time, dessert, or school lunch boxes.  It has a texture that’s a cross between a fudgy brownie and good old fashioned snacking cake. Better still, it’s refined sugar free and packed with healthy fats and protein!

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SMOKED SALMON, MUSHROOM & SPINACH FRITTATA

SMOKED SALMON, MUSHROOM & SPINACH FRITTATA

This is the kind of dish I can eat for breakfast, lunch or dinner.  It’s quick, easy, and well-balanced, not to mention super tasty and satisfying. I love the combination of smoked salmon, mushrooms, greens, and creamy vegan cheese. Sometimes I cut it up and serve it on homemade paleo bagels — cream cheese & lox frittata sandwiches are my jam!

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MISO CILANTRO EDAMAME DIP

MISO CILANTRO EDAMAME DIP.jpg

This fresh & flavourful dip has been on repeat at my house.  It’s super easy to make and packed with antioxidants, fibre, and tasty gut-healthy ingredients like ginger and miso. I love to use it as a dip for crackers and crudités, a topping for toast, pizza, salad, eggs, baked potatoes and roasted vegetables, or a flavour booster for proteins.

More About Miso

Miso is a traditional Japanese seasoning paste made from fermented soybeans and sometimes rice, barley or other ingredients (so be sure to confirm gluten-free if needed).  It has a salty, tangy, earthy, umami flavour that works well in savory dishes like soups and stews as well as glazes, marinades, sauces, and salad dressings. Because it undergoes a fermentation process, it is rich in probiotics.

There are numerous different types of miso, some with stronger more pungent flavour than others.  Here I used Shiro miso, which is the mildest kind. It has a slightly sweet taste and is very versatile.  

The Story with Cilantro

Cilantro is one of those foods that people seem to either love or hate.  It has been shown that approximately 10% of the population carries an olfactory-receptor (smell) gene that makes cilantro taste like soap!  If you find cilantro hard to handle, you can substitute fresh parsley or basil. If you do like cilantro, give it a whirl here. It is incredibly nutrient-dense, being low in calories, but rich in vitamins such as C, A & K.  Cilantro is also a good source of several essential volatile oils and minerals as well as disease-fighting antioxidants.

Recipe for Miso Cilantro Edamame Dip

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Ingredients for approximately 1 cup:

  • 1 cup frozen shelled edamame beans

  • 1 cup packed fresh cilantro (mainly leaves)

  • juice of one lime

  • 1 Tbsp Shiro miso paste

  • 1/2 to 1 Tbsp fresh grated ginger, adjusted to taste

  • 2 Tbsp extra-virgin olive oil

  • salt and pepper to taste

Directions:

  1. Put edamame in small pot of boiling salted water and cook for 7 minutes.  Drain and rinse with cold water.

  2. Add edamame, cilantro, lime juice, ginger, and miso to food processor or blender container and blend well.  

  3. With machine running, slowly drizzle in olive oil, stopping to scrape the bottom and sides with a spatula as needed.

  4. Season to taste and add additional lime juice, ginger, miso, or olive oil as needed for desired taste and consistency.

Miso Cilantro Edamame Dip can be stored in an airtight container in the fridge for a week.

ALMOND BUTTER & JAM CAULIFLOWER PROATS

ALMOND BUTTER & JAM CAULIFLOWER PROATS

Almond Butter & Jam Cauliflower Proats are super easy to make and loaded with vitamins & minerals, antioxidants, fibre, healthy fats, protein, and pre & probiotics, too! Don’t let the cauliflower here scare you off! This is a simple and delicious way to get some veggies at brekkie. Riced cauliflower adds a great chew and extra nutrients without much flavour!

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SWEET & SAVOURY BUCKWHEAT BREKKIE BOWLS

SWEET & SAVOURY BUCKWHEAT BREKKIE BOWLS

I am a diehard oatmeal fan, but I also love switching things up and trying new grain and grain-free porridge alternatives. Here I cooked up some gluten-free buckwheat groats and used them to make both sweet and savoury breakfast bowls.

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DOUBLE CHOCOLATE BANANA BREAD BAKED OATS

DOUBLE CHOCOLATE BANANA BREAD BAKED OATS

I love these easy vegan baked oats.  They can be enjoyed warm from the oven or made ahead and served cold or reheated for a quick weekday breakfast.  You get to enjoy all the chocolatey banana bread-like goodness, but with no refined sugar and loads of healthy fats, fibre (almost 10g!), and over 12 grams of plant-based protein.

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"REESE'S" PEANUT BUTTER EASTER EGGS

"REESE'S" PEANUT BUTTER EASTER EGGS

I absolutely love these healthier copycat candies. They’re rich and creamy with that chocolatey peanut buttery goodness we all know and love.  You’ll barely believe that they’re refined sugar-free, vegan, low-carb/keto, and easily modified to be paleo and nut-free, too!

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CHOCOLATE OVERNIGHT PROTEIN "ZOATS"

CHOCOLATE OVERNIGHT PROTEIN "ZOATS"

I am a big fan of overnight oats.  I am also a big fan of getting in some veggies at brekkie.  So zucchini oats or “zoats” are win win in my books. Especially when they’re packed with chocolatey goodness along with loads of antioxidants, fibre, healthy fats, protein, pre and probiotics, and adaptogens, too!

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BLUEBERRY GINGER OVERNIGHT PROATS

BLUEBERRY GINGER OVERNIGHT PROATS

There are few breakfasts as simple and satisfying as overnight protein oats.  You simply mix the ingredients together in a matter of minutes the night before, and they soak while you sleep.  In the morning, they're ready whenever you are!

This blueberry ginger version is a personal favourite.  It tastes great and is absolutely packed with all the goods — vitamins & minerals, antioxidants, fibre, healthy fats, and protein.  

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CHOCOLATE CHAGA BARU BUTTER

CHOCOLATE CHAGA BARU BUTTER

I was recently introduced to Baru seeds and I love them! They taste like a cross between peanuts and cashews except they are nut-free & school-safe. Baru seeds are rich in plant-based protein as well as fiber and vitamin E.

This is a recipe for a chocolate & adaptogen baru seed butter that my whole family loves!

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ALMOND BUTTER CHOCOLATE CHUNK PROTEIN COOKIES

ALMOND BUTTER CHOCOLATE CHUNK PROTEIN COOKIES

Cuz who doesn’t love freshly baked chocolate chunk cookies?!?  Bonus is, these tasty low-carb treats are grain, gluten, & refined sugar free, and packed with healthy fats and protein.  Know what that means? Go ahead a have a couple for breakfast!

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CHOCOLATE ALMOND KEFIR OATS

CHOCOLATE ALMOND KEFIR OATS

I love this kefir-based version of my Chocolate Almond & Adaptogen oats. Super yummy and satisfying, good for the gut, easy to make, and packed with antioxidants, adaptogens, fibre, healthy fats, protein, and pre and probiotics, too.  Doesn’t get much better than that!

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