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If you have only ever eaten radishes raw, you are missing out. Especially if you’re on the fence about whether or not you like them. Roasting radishes mellows out their “bite” while adding a mild sweetness. They take on a potato-like texture when roasted, which means they can be a satisfying low-carb side dish for roasted chicken or turkey.  (Makes 6 servings)
Preheat your oven to 425ºF/220ºC and line a baking sheet with foil. Toss the trimmed and halved radishes in the oil, salt, pepper, and dill. Pour in a single layer on the baking sheet. Bake for 10 minutes, remove from the oven, stir, return to the oven and continue to cook for another 10-15 minutes until you can easily pierce the radishes with a fork. Sprinkle with a little more salt, serve and enjoy!
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These fruity popsicles are a refreshing and healthy snack. These are loaded with antioxidant (beta-carotene), which supports your immune system and helps maintain eye health. If you don’t have popsicle moulds, no worries! You can use small paper cups or muffin/baking tins. Tightly cover your DIY popsicle mould with foil and insert your stick through it to help hold the stick upright while the mixture freezes. Simply run your mould under warm water for a few seconds to unmold.  (makes about 16 popsicles, depending on size)
Fill your moulds with the mixture about ¾ full to give the popsicles room to expand as they freeze. Add a few berries to each mould and insert the sticks. Freeze for at least 4 hours. Yum! This recipe is high in mood- and brain-boosting vitamins, contain stress-fighting and inflammation-reducing antioxidants, and have nutrients that boost your immune system. Pistachios don’t just taste...they pack quite a bit of nutrition in this recipe.  (serves 4)
Preheat your oven to 375ºF/190ºC. Line a baking sheet with foil and spray lightly with cooking spray. Pat the salmon dry and place it on the baking sheet. Season lightly with salt and pepper. Prepare the crust: In a small bowl, mix the olive oil, garlic, mustard, lemon, and maple syrup. Spread about ¾ of the lemon-maple mixture over the salmon. Add the chopped pistachios to the remaining mixture and stir until the pistachios are well coated. Spread over the salmon and, using the back of a spoon or fork, gently press the nuts into the salmon to ensure they stick. Bake until the salmon is done, about 15 to 20 minutes, depending on thickness. It should be flaky. Remove from the oven and let rest for a few minutes before serving. You may want to put this on your regular rotation :) Not only does cumin add a spicy flair to dishes, but it’s also known for its healing properties. In traditional medicine, cumin is used to treat digestive problems, diabetes, and a wide variety of ailments. Modern research shows that cumin may contain compounds that help with insulin control, improved cholesterol, healthier digestion, and even memory loss. Cumin is loaded with antioxidants and a good calcium and magnesium source. Cumin is also one of the few foods that’s naturally rich in iron … and is considered a good source of iron even when used just as a seasoning! Try this spicy-sweet roasted carrots recipe with cumin. It can be made in the oven OR on the grill – which means it’s a great side dish for a BBQ. The cumin seeds give a pop of just-right spice. If you’re grilling, seal the prepped carrots in foil and roast until tender.  (makes 4 servings)
Preheat the oven to 450ºF/230ºC. Slice the carrots. In a medium bowl, mix together the rest of the ingredients. Add the carrots and mix well. Spread out the carrots in a single layer on a rimmed baking sheet. Roast for 20 mins and then remove from the oven to flip the carrots over to ensure even cooking. Roast for another 10-12 minutes, until browned. Try not to eat them all at once :) This Superfood Bowl comes together fast. In just a few minutes, you can have 4 healthy meals ready for lunch or dinner. Quinoa is high in protein, but if you want more protein, add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. You don’t have to buy premade ingredients – you can cook everything from scratch ahead of time if you want!  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. I hope this recipe makes your lunches easier and more delicious. There are a LOT of new pasta varieties on the market now … and many of them are made with beans like lentils and chickpeas. Bean-based pasta offers some real benefits over traditional wheat-based noodles. Bean pasta typically include TWICE protein and fibre and pack fewer carbs. Plus, they are super filling and help your digestive system do its job. You can find bean-based pasta in pretty much any grocery store. The ingredients and nutrient profile can vary widely, so read your labels. If you haven’t tried nut-based “cheese” before, you’ll be surprised at how great this recipe is. This dish comes together fast – about the length of time, it takes to make the pasta.  (makes 4 servings)
Cook the pasta according to the package directions. While the pasta is cooking, heat the olive oil in a skillet. Add the garlic and cook for about 30 seconds, constantly stirring, so it doesn’t burn. Add the spinach and broth to the skillet and let cook, frequently stirring, until wilted (4-5 minutes). Add the lemon juice and zest and remove from the heat. Drain and rinse the cooked pasta and add it to the skillet, stirring to combine. Season to taste with salt and pepper. Mix the walnuts, nutritional yeast, and salt in a small bowl, stirring well. Sprinkle over the pasta and serve. This recipe makes a healthy snack that feels like a special treat. Make sure you use sweet, ripe raspberries and good quality chocolate that’s around 70% cocoa. This recipe is loaded with fibre, vitamin C, and a long list of antioxidants and plant chemicals that help keep you healthy and boost your immune system.  (makes 2 servings)
Mash half of the raspberries and mix them in a small bowl with Greek yogurt and honey. Divide this mixture in half and place each half in a serving bowl. Top each bowl with half of the remaining berries. Sprinkle each with half of the chopped dark chocolate. Eat and enjoy! I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods! In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner! Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving. You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime.  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. Serve and enjoy! I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits. That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries. Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on! The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain). Use unsweetened juice to avoid the added sugars in sweetened versions.  (serves 1)
Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, hemp seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink! Delicious! This Cuban-inspired salad is creamy, tangy, and sweet – I know you’ll love it! Serve it with a lean protein (grilled fish or chicken would be delicious) or as a healthy snack. Soaking the onion can help get rid of the “bite!”  4 big/8 small servings
Soak onion in a small bowl of ice water and optional baking soda for 15 minutes. While the onion is soaking, cut the avocados in half, and then cut each half into slices or chunks. Peel the pineapple, cut into quarters lengthwise to remove the core, and then cut each quarter into slices. Whisk oil and lime juice in a small bowl. Drain the onion & rinse it if you used the baking soda. Pat the slices dry. Toss all of the ingredients (onion, avocados, pineapple, dressing, salt & pepper) in a large bowl and arrange on a serving plate. Serve and enjoy! This overnight oats recipe couldn’t be any easier! Just toss the ingredients into a mason jar or reusable container, shake them up, and let sit overnight in the fridge. Feel free to mix up the ingredients to change up the taste with different fruits, nuts, etc. You also can stir in protein powder right before serving if you want, but you may need to add more liquid.  (makes 1 serving)
Combine oats, milk, salt, and blueberries in a mason jar. Cover tight and shake well before refrigerating overnight. In the morning, you have choices: you can eat it cold like a parfait or heat it up first. Stir in yogurt, walnuts, and maple syrup or honey. Delicious! This refreshing salad recipe is super simple, but it does take a little time to let the veggies marinate in the dressing. This recipe works well as a side dish for just about anything you can put on your plate.  (makes 4 servings)
Toss the onion with the lemon juice in a large bowl and let soak for 10 minutes. Add the oil, herbs, and salt and whisk to combine. Add the cucumber to the bowl and toss to coat well. Let stand for another 10 minutes, gently stirring every few minutes. Gently stir in the tomatoes and add the avocado. Transfer to a platter and serve. So delicious! This simple salad “bowl,” – is packed with Tex-Mex flavour and easy to put together. It makes a meal on its own, but also is a tasty side dish with grilled chicken or fish.  (2 main dish/4 side-dish servings)
Place the quinoa in a strainer and rinse under cool running water. Let drain well. Bring the water to boil in a small saucepan over medium heat. Add the quinoa, cover, and reduce the heat to low and allow to simmer until all the water is absorbed about 10-12 minutes. Remove from heat and allow to cool for 15 minutes. Meanwhile, combine the oil, lime juice, chilli powder, and cilantro in a large bowl. Mix together well and stir in the beans, tomatoes, peppers, and chiles. Add the quinoa and combine thoroughly and add salt and pepper to taste. Place in the refrigerator to chill until it’s time to eat. DELICIOUS! If you’re up for a bit of flavour adventure, you'll love these cookies. These cookies are lemony, a little sophisticated, gluten-free, and low in added sugar (compared to most cookies). Make sure you know where your lavender comes from! Use culinary lavender, which is safe for consumption (not all ornamental lavender is safe).  (makes 14 cookies)
Grind chia seeds in a food processor to form a powder. Remove to a small bowl, pour in the water and lemon juice, and mix together well. Set aside. Place the lavender in the food processor and pulse 1-2 times to crush it. Pour it into a mixing bowl and add the almond flour, salt, and baking soda. Stir to combine. Add the chia mixture, maple syrup, butter, vanilla, and lemon zest. Mix well – you may need to use your hands. Cover the dough in the refrigerator for at least 20-30 minutes to chill. Preheat your oven to 325ºF/165ºC and line a baking sheet with parchment paper. Remove the cookie dough from the refrigerator and roll it into 1” (2 cm) balls. Place the balls on the sheet and flatten slightly using a fork or the bottom of a glass. Bake until they start to turn golden brown (about 15 minutes). Let cool slightly before removing it from the pan. Enjoy! This recipe will have you looking forward to lunch! It’s a healthier version of a Big Mac… and it’s in a bowl! Don’t be put off by the number of ingredients. Basically, all you do is pour all the ingredients into a bowl and toss with a healthier (homemade) version of Thousand Island dressing. It’s super filling because of all the veggies, but it won’t weigh you down.  (1 serving)
For the special sauce:
Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through. While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside. Place the shredded lettuce or coleslaw in a serving bowl. Add the cooked meat mixture, along with the pickles, cheese, and tomato. Toss together, and add the sauce. Eat and enjoy! There is a LOT to love about this recipe. It is super fast and simple to make, it tastes delicious, and the cleanup couldn’t be easier because it’s made in just one pan. Cutting the potatoes in half is optional, but it will speed up cooking time.  (makes 4 servings)
Preheat your oven to 425ºF/220ºC. Line a baking sheet with foil. Toss together the peppers, onion, potatoes, and tomatoes, and drizzle with olive oil, vinegar, and Italian seasoning in a large bowl. Stir to make sure everything is well coated. Pour the mixture onto the baking pan and roast for 20 minutes. Remove the pan from the oven and stir, making space for the sausage before adding it to the pan. Place back in the oven and roast for another 10-15 minutes until the potatoes are tender. Remove from the oven and serve. Enjoy! This recipe will have you looking forward to lunch! It’s a healthier version of a Big Mac… and it’s in a bowl. Don’t be put off by the number of ingredients. Basically, all you do is pour all the ingredients into a bowl and toss with a healthier (homemade) version of Thousand Island dressing. It’s super filling because of all the veggies, but it won’t weigh you down.  (1 serving)
For the special sauce:
Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through. While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside. Place the shredded lettuce or coleslaw in a serving bowl. Add the cooked meat mixture, along with the pickles, cheese, and tomato. Toss together, and add the sauce. Eat and enjoy! If you’re looking for a special occasion healthy breakfast or brunch recipe, look no further! These layered smoothies are BEAUTIFUL and they also happen to taste great. Basically, these are two different fruit smoothies layered on top of each other. You can substitute other fruits – cherries, berries, pineapple, kiwi, orange, etc. – for the ones included in this recipe. You might have to adjust the honey slightly if you use tart fruit like blackberries.  (Makes 2 smoothies)
Place the strawberries, 1 cup of Greek yogurt, lemon juice, and sweetener in a high-speed blender. Process until smooth, adding milk if necessary to reach desired consistency – it should be fairly thick. Scrape out of the blender and into a pitcher or other vessel, and place in the refrigerator to chill. Rinse out the blender and add the remaining yogurt, frozen banana, and vanilla. Process until smooth. If it’s too thick, add milk to help reach desired consistency. Scrape out of the blender and place in a blender or other container and place in the refrigerator to chill. When it’s time to serve, take two serving glasses and place half of the banana mixture into the bottom of each. Top both with half of the strawberry mixture. Garnish the top with the optional strawberry. Serve and enjoy! This tuna salad recipe is a keeper – but experiment and make it your own. Eat it as-is or try it with a little wasabi or hot sauce. So good! It also makes a good meal prep meal and will keep for 1-2 days in the fridge. You can use full-fat or low-fat Greek yogurt in this, depending on your preference and what you have on hand.  (makes 6 servings)
In a medium-sized bowl, combine the mayo, Greek yogurt, lemon juice, celery, 1-2 pinches of salt, and several grinds of pepper. Taste and adjust seasonings. Add tuna, egg, and bacon and gently stir to combine. Add to serving plates or meal prep containers and top with tomato slices. (Optional: Place 1-2 Bibb lettuce leaves on serving plates or in meal prep containers before topping with the tuna salad mixture) It’s time to eat! This grass-fed burger is fast, easy to prepare, and delicious. When you’re cooking grass-fed beef, cook it for less time because it tends to cook faster than regular beef. Grass-fed beef is more succulent when it’s cooked to medium-rare. You will LOVE it!  (makes 6 burgers)
Divide the beef into 6 portions and create 6 loosely-formed patties about 1½” (4 cm) thick, gently using your hands. Season each side with salt and pepper If the patties are still cold, place them on a plate and loosely cover, bringing them to room temperature before cooking. Heat the oil in a large cast-iron skillet over medium-high heat. When it’s hot, place the patties in the skillet and then turn the heat down to medium. Cook 4-6 minutes on each side for a medium-rare burger. Serve with your favorite toppings. Enjoy! A recipe for scrambled eggs? YES! This method will turn your dry, rubbery and blah scrambled eggs into a breakfast you’ll actually look forward to. If you have time, take your eggs out of the fridge 20-30 minutes before cooking because room temp eggs will end up fluffier. Warm up your plate before placing your finished eggs on it. Cold plates can make your eggs rubbery.  (Serves 1)
In a small bowl, whisk together the eggs, salt, pepper, and milk until it becomes foamy. Heat the butter in a nonstick skillet over medium-high heat. When it starts to bubble – but before it turns brown – (about 1 minute), pour the egg mixture into the middle of the pan. Using a silicone or rubber spatula, gently stir the eggs. As soon as the mixture starts to form lumps, reduce the heat to low, and gently fold the lumps over themselves. Folding vs. stirring helps the eggs remain fluffy. When all of the liquid has been absorbed, gently place your scrambled eggs on the warm plate and let them sit for a minute or so before eating. Delicious! This recipe takes a simple weeknight meal to the next level! It’s also good with tuna steaks. The sauce makes this sweet, salt, spicy and just plain delicious. Serve it with a salad and brown rice or sweet potato. Yum!  (makes 4 servings)
Ingredients:
In a small bowl, mix together the coconut nectar, broth, honey, and red pepper steaks. Set aside. Sprinkle the salmon with salt and pepper. Heat the avocado oil in a large skillet over medium-high heat. Add the salmon and cook until about 3 minutes, then carefully turn over and continue to cook until it’s done (the fish should easily flake), about 4-5 minutes depending on thickness. Lower the heat to medium-low and add the sesame oil and garlic to the pan, constantly stirring for about 1 minute so the garlic doesn’t burn. Pour in the sauce and let simmer for about 2 minutes. Serve and enjoy! This keeps in the fridge for 3-4 days… and bonus: it tastes even better the next day. This recipe is a winner … because it makes just about every vegetable taste great! It’s one of my favourite sauces for green beans (& it’s also excellent on broccoli). You can make this with frozen green beans, too – just defrost them in the microwave first. It’s a great $$$ and time saver. To make this a meal, serve with tofu ... or add some chicken or shrimp.  (serves 4)
In a large skillet over medium heat, add ½ Tbsp sesame oil and the garlic, saute for a few seconds (just enough to toast the garlic without burning), and add the green beans. Stir fry until the beans start to brown slightly. While they are cooking, prepare the sauce: in a bowl, combine the remaining ½ Tbsp sesame oil with the coconut nectar, nut butter, ginger, rice wine vinegar, hot sauce, and water. Stir to combine, making sure the nut butter is fully incorporated. Once the green beans are almost done, lower the heat and stir the sauce into the beans. Let simmer until the beans are ready. Taste and adjust seasonings. Here’s a super-refreshing take on lemonade. It is delicious, and it is a great way to use up any extra basil from your garden. This recipe does contain sweetener, but less than most lemonade recipes. You can adjust it to suit your goals and taste preferences. This recipe can also double as a mixer for your next cocktail party – or just add some seltzer for a little “fizz.”  (makes 6 servings)
Pour lemon juice into a blender and add honey (or maple syrup) and basil. Blend until smooth. Strain the liquid into a pitcher to get a clear green liquid. Add the cold water and chill until ready to serve. Serve over ice. So good and refreshing! Are you a fan of no-bake cookies? Soooo good! Have you ever seen the original recipe? Talk about fat and sugar bombs … whoa! Not anymore … I’ve got a healthified version for you that’s a lot less sugar, and – bonus – it’s loaded with fibre and antioxidants. PLUS (most importantly) these cookies taste DELICIOUS! I use a little less honey when I make these, but my taste buds are used to less sugar. You can start with this amount and adjust the next time you make them (because there will be a next time!). If you want a deep dark chocolatey cookie, use the full 4 Tbsp in this recipe (it’s rich). But if you want a milder taste, 3 Tbsp still delivers a chocolate punch!  (makes 18-20 cookies)
½ cup (165 grams) honey ¼ cup (56 grams) unrefined coconut oil (or grass-fed butter) 3-4 Tbsp cocoa powder ¼ tsp sea salt ½ cup (130 grams) natural peanut or almond butter 2 Tbsp chia seeds (optional) ¾ cup (60 grams) old-fashioned rolled oats ⅓ cup (50 grams) chopped pitted dates or prunes In a medium saucepan over medium heat, combine the honey, coconut oil, cocoa, and sea salt. Stir until the coconut oil is melted and the mixture is fully combined about 3 minutes. Stir in the nut butter and chia seeds and cook until the nut butter is smooth and melted, another 3 minutes. Turn the heat off and stir in the oats and dates. Cover the saucepan and let stand for 5 minutes. Scoop out the “batter” by tablespoons onto a parchment-lined baking sheet. Place in the refrigerator for at least 30 minutes so they can firm up before eating. These should be stored in the fridge as they taste best when they are cold. I hope you enjoy them! |
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Author BioNatatia Gemmell. |
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