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BODY MIND & SOUL SMOOTHIE

BODY MIND & SOUL SMOOTHIE

This creamy green smoothie is all about nourishing the body, mind and soul.  There is a reason for each and every ingredient, and they all work together to help you look and feel your best, inside and out.

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SUPER SEED SLAW

SUPER SEED SLAW

I absolutely love this colourful seed-packed coleslaw.  It’s bright and beautiful with a variety of textures, plus it’s super easy to make and bursting with fresh flavour and health benefits.

I basically used every seed I had in my pantry for this salad, but feel free to use your choice of seeds and/or nuts.  They’re a great source of healthy fats and plant-based protein, and add a wonderful crunch to this family-friendly slaw.

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TWISTED TABBOULEH SALAD (warm, grain-free, paleo & keto-friendly)

TWISTED TABBOULEH SALAD (warm, grain-free, paleo & keto-friendly)

Tabbouleh/tabouli is a Middle Eastern salad traditionally made with finely diced parsley, tomatoes, mint, onion, and bulgar wheat, all tossed together with olive oil & lemon juice.  It is a wonderfully fresh, fragrant and nutritious dish.

Here I put a seasonal spin on things by creating a warm version.  And I also made it low-carb & grain-free (yup — using my favourite cauliflower rice!) for my gluten-free, paleo & keto friends!

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RUDOLPH RED & MINT CHOCOLATE CHIP CHIA PUDDING

RUDOLPH RED & MINT CHOCOLATE CHIP CHIA PUDDING

Getting festive with these green and red chia puddings!

Chia pudding is an easy make-ahead breakfast staple at our house.  It’s nutritious, delicious and versatile, and can literally be thrown together in just minutes the night before.  

Chia seeds have a mild nutty taste and are extremely nutrient-dense. They are rich in fibre, minerals, antioxidants, protein, and healthy fats. A 2 Tbsp serving contains 4 grams of protein and 12 grams of carbohydrate, of which 11 grams are fibre!

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PEAS PLEASE SMOOTHIE

PEAS PLEASE SMOOTHIE

Yup, that's right — a green pea smoothie!!

As a kid, I loved to pick the pods from the garden and eat the little sun-warmed gems straight-up!

And green peas pack a nutritional punch, too!  They are rich in vitamins & minerals including vitamins K & C as well as disease-fighting antioxidants like coumestrol, which is believed to reduce the risk of stomach cancer.  Furthermore, one cup of peas contains approximately 8 grams of fibre and 8 grams of protein.

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THE OPRAH SMOOTHIE

THE OPRAH SMOOTHIE

Here is my smoothie tribute to Oprah (and frankly to all the strong, passionate women out there!!).  It is a refreshing and vibrant blend including spinach, pineapple, avocado, mint and matcha.  All of the ingredients are real and help to support a strong body, mind, and spirit.

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PEPPERMINT MOCHA CHIA PUDDING

PEPPERMINT MOCHA CHIA PUDDING

This chia recipe is for all the peppermint mocha fans out there!  It delivers those wonderful seasonal flavours, but in a refined sugar-free, dairy-free, grain-free pudding that is packed with fibre, protein and healthy fats, including essential omega 3s!

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RED VELVET PROTEIN PUDDING

RED VELVET PROTEIN PUDDING

This easy-make pudding is so rich and creamy that you’d hardly believe it gets the Dr. Tara stamp of approval for brekkie!  In fact, it’s a great breakfast option since it is refined sugar-free but packed with vitamins, minerals, antioxidants, fibre, healthy fats, and protein!

Don’t let the avocado in here scare you off.  Avocado & cacao are a match made in heaven.  Even if you think you don’t like avocado, trust me on this one and give it a whirl!

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PEPPERMINT MATCHA GREEN TEA LATTE

PEPPERMINT MATCHA GREEN TEA LATTE

Move over peppermint mocha…  the PEPPERMINT MATCHA is here!

In all seriousness, I love chocolate and a cup of Joe as much as anyone.  But this is an amazing coffee-free alternative for those of us who also happen to love matcha.  It delivers all the creamy, satisfying peppermint green tea goodness minus the refined sugar found in most purchased coffee shop lattes!  This quick homemade version is full of healthy fat & collagen, too!

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PEPPERMINT MATCHA GREEN TEA SMOOTHIE

PEPPERMINT MATCHA GREEN TEA SMOOTHIE

Move over peppermint mocha…  the PEPPERMINT MATCHA is here!

Truth be told, I love chocolate and a cup of Joe as much as anyone.  But this is an amazing coffee-free alternative for those of us who also happen to love matcha.  It delivers creamy peppermint and green tea goodness without any refined sugar.  And better still, this quick & easy smoothie is full of healthy fat & collagen to keep you happy and satiated for hours (not to mention the benefits for your joints, skin and gut!).

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MATCHA MINT CHIP COCONUT NICE CREAM

MATCHA MINT CHIP COCONUT NICE CREAM

We absolutely love vegan ice cream at my house.  The kids suggested the combo of matcha and mint chip since they are big fans of both flavours.  I also added a splash of lime for freshness -- and because research shows that citrus helps increase the absorption of antioxidants from the matcha! 

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