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Kimchi is packed with good-for-your-gut probiotics that can help boost your immune system, fight inflammation in your body, and might even slow the aging process. This recipe, uses prepared kimchi, which you can usually find in the refrigerated produce section at the grocery store. Taste your kimchi before adding it to the blender – if it’s really hot and/or you don’t enjoy a lot of heat in your foods, leave out the sriracha. Not only is this recipe filled with exotic flavours, but it’s also loaded with good-for-your-gut nutrients: fibre AND healthy probiotics. This recipe can be served as a dip for veggie slices.  (makes 4 servings)
Place all of the ingredients in a blender and blend on high until it’s smooth, Taste and add salt if needed. Enjoy!
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This recipe main ingredient is one of my favourtie fruit. Mangoes are loaded with vitamins, minerals, and antioxidants linked to better immunity, healthier eyes, and improved digestion. You can use this salsa recipe for chicken, fish, or in tacos. It also makes a tasty dip!  (Makes 3 cups)
In a medium-sized bowl, combine the mangoes, pepper, onion, cilantro, and jalapeno. Stir in the lime juice and season to taste with salt. Let the salsa rest for at least 15 minutes before serving. Soooo good! This White Chicken Chili is a great way to use leftover chicken. You also can make it with turkey. The best part about this recipe is the variety… You can eat it as-is or top it with diced avocado, shredded cheese, and/or chopped cilantro – or any of your other favorite chili toppings. If you have more time, you can even add more veggies – simply saute onions, carrots, celery, etc., in olive oil in the pot before adding the rest of the ingredients! (serves 4)
Ladle into bowls and enjoy with your favourite toppings! This recipe is SO good you may want to double it. :) The winter squash in this recipe gets the “most creative” award in the squash family because the flesh turns into delicious noodle-y strands when it's cooked. It’s low in calories, high in fibre, and contains lots of vitamin C, B vitamins, and antioxidants — and makes for a super delicious (and healthy!) alternative to pasta. This recipe for spaghetti squash has a cheesy taste despite being 100% plant-based.  (2 big or 4 small main dish servings)
Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper. Slice your spaghetti squash in half lengthwise. Scoop out the seeds and drizzle olive oil over the inside of the squash. Place the squash cut side down on the baking sheet and poke the tops with a few holes. Place in the oven and roast for 30-40 minutes. The squash will start to brown on the outside and feel tender. Remove from the oven and turn the squash over so the cut side faces up. When it’s cool enough to touch, scrape the flesh to remove all strands inside the squash. To make the sauce: heat 1 Tbsp olive oil in a large nonstick pan over medium heat. Add the onions and garlic to the pan, and cook, frequently stirring, until the onion softens. Pour in the marinara sauce and let simmer for about 5 minutes. Stir in the baby spinach, one handful at a time, and then add the nutritional yeast and spaghetti squash. Stir until heated through, and then remove the pan from the heat. Enjoy! This Mocha-Banana Protein Smoothie is FILLING… and that makes it a good on-the-go breakfast or pre- or post-workout shake to give you the energy to power through Even better? This recipe is so easy, the hardest part is remembering to set aside leftover brewed coffee in the fridge ahead of time! And yes, before you freak out… there is frozen cauliflower on the ingredients list. I promise, it’s a great way to sneak veggies into your smoothie and you won’t even taste it. **NOTE: depending on how thick (or thin) you like your smoothie, you can adjust the amount of milk you add, too! Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.  (serves 1)
If you look at nearly any “healthiest foods on the planet” list … chances are you’ll see SALMON somewhere near the top. Salmon is packed with protein and heart-healthy omega-3 fatty acids (which most of us don’t get enough of).. It is great for your heart and brain … PLUS, it also contains potassium — an important mineral that helps keep your blood pressure in check. Not to mention many other important micronutrients. Whenever possible, get wild-caught salmon for this recipe because it’s more nutrient-dense.  (4 servings)
Place the salmon skin-side-down on a cutting board and cut it into 4 portions. Place in a baking dish and set aside. In a small bowl, whisk together the coconut nectar (brags), Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC. Line a sheet pan with parchment paper. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes until the salmon is cooked through. Remove from the oven and brush the remaining marinade mixture over the salmon. Serve and enjoy! If you hate post-meal clean-up, sheet pan dinners are PERFECT! They’re fast, easy, nutritious, and super easy to clean up … AND they make amazing leftovers. If you want a protein-packed recipe that’s almost *guaranteed* to make it into your regular weeknight rotation, you’re going to want to SAVE this post! The glaze in this recipe is so good that you’ll want to use it in your stir fries, too.  (makes 4 servings)
Heat oven to 450ºF/230ºC. Place the broccoli in a large bowl and toss with the garlic, avocado oil, and salt and pepper to taste. Spread the broccoli in an even layer on a rimmed large baking sheet. In a small bowl, whisk together peanut butter, lemon juice, coconut aminos, and ginger. If the mixture seems too thick, add a little water, ½ tsp at a time, to thin it to a glaze consistency. Place the salmon filets on top of the broccoli and rub the remaining 1 Tbsp of oil onto the top of each one. Sprinkle with a little sea salt. Spoon half of the peanut butter glaze over the fish. Place the sheet pan in the oven to roast for 5 minutes. Remove the pan from the oven and spoon the rest of the glaze over the fish. Place back in the oven and continue to roast for another 5-8 minutes, until the broccoli is tender on the inside/crisp on the outside and the salmon flakes. Remove from the oven. Place the salmon and broccoli on serving plates. Top with the optional lemon wedges and roasted peanuts. Delicious! These distinctive little legumes in this recipe are actually BEANS, and they certainly can be lucky for you when it comes to your health. They’re loaded with fiber, plant-based protein, antioxidants, and micronutrients. You can keep it plant-based … or you can add a can of tuna or shredded chicken to boost the protein content!  (makes 2 main or 4 side servings)
Toss the peas, tomato, bell pepper, onion, carrot, celery, and parsley together in a medium-sized bowl. Set aside. In a small bowl, whisk together the vinegar and olive oil and season with salt and pepper to taste. Stir the mixture into the vegetables. Cover well and place in the refrigerator overnight (or at least 8 hours) before serving. Delicious Today I have not one … but TWO recipes for you! It’s a salad-and-dressing combo that is a perfect make-ahead lunch. You can prep this in a mason jar or reusable container – and it will keep in the fridge for 2 days.  Protein-Packed Power Salad
(serves 1)
Honey-Mustard Dressing (makes 8 tablespoons)
If you make this recipe, be sure to tag me with a photo and let me know how you liked it! You can make this sweet… spicy… salty… and, best of all... BACONY recipe for yourself, family or/and guests for breakfast over the holidays! You might wonder why it’s called Million Dollar Bacon. Once you make it, you’ll understand exactly why. Choose bacon that is NOT cured in sodium nitrite. Place wire racks on your baking sheet so the fat can drain off the bacon as it cooks. This will give you crispy strips and cut down on draining time. If you're not a fan of Pork bacon and have a weight loss goal, you can substitute with turkey bacon which is much lower in fat.  (makes 6-8 servings)
Preheat your oven to 350ºF/180ºC. Prepare a 13x9 (33x23 cm) baking sheet with parchment paper. Optional: Place wire racks on the covered sheets. Set aside. In a medium bowl, combine the sugar and black & cayenne pepper. Dip the bacon strips in the mixture until they are coated on both sides and place on the baking sheet (or wire rack). Bake for 15 minutes. Using tongs or a fork, carefully flip the bacon over and cook for another 15-20 minutes until it reaches your desired crispiness. Thinner bacon slices = less baking time. Drain and enjoy! This drink looks festive, tastes great, and just happens to be packed with antioxidants and gut-friendly probiotics. If you can’t find ginger kombucha, try berry- or cherry-flavored kombucha. You can use fresh or frozen cherries – just be sure to pit them first! Most kombucha contains less than 0.5% alcohol which technically means it’s a non-alcoholic drink.  (serves 2)
In a mason jar or shaker, muddle the ginger and rosemary. Slowly stir in the cherry juice, lime juice, and kombucha. Pour into ice-filled glasses, straining if necessary, and add optional garnish. This appetizer can also double as a protein-packed anytime snack. You might want to double this recipe because it’s seriously crave-able. :)  (serves 6)
Remove the pan from the heat, pour out the hot water, and cover the eggs with ice-cold water. Let the eggs stay in the water and when they are cool enough handle, peel them. Let them cool to room temperature or put them in the refrigerator until they are cold. Make the guacamole: Mash avocado in a medium serving bowl. Stir in onion, tomato, and garlic. Add the lime juice, salt, and pepper to taste. Cover and place in the fridge for 30 minutes so that the flavors blend. To assemble: Cut the eggs in half and remove the yolks. Fill each half with about ½ Tbsp of guacamole. Place on a serving plate and enjoy! Well, you know, when we're around the holidays! It's the perfect time to share my favourite holiday recipes. I hope this one comes in handy for you this holiday season. You can make this when you feel like cuddling up with a cozy blanket while sipping on and enjoying this spice-filled holiday drink that will warm you up from the inside out. This recipe contains nutmeg, which brings more than a comforting flavour. It's also a good source of vitamins A and C, contains antioxidants that boost the immune system, and has anti-inflammatory properties. If you haven't guessed yet, it's a healthier version of eggnog.  (Makes 8 servings)
Place all the ingredients in a high-speed blender and blend for 1-2 minutes until thick and frothy. Taste and adjust the spice and sweetness levels. Enjoy as-is or topped with coconut whipped cream. For an adult beverage, add ½ to 1 oz of bourbon per serving...Yum! I have a hot “cocoa” drink for you that tastes great without being overloaded with sugar and other not-so-good-for-you ingredients. This hot “chocolate drink is 100% vegan (if you use agave or maple syrup) that uses carob powder instead of chocolate. I used Carob instead of chocolate chips in this recipe. Carob has been used for thousands of years as a sweetener, substitute for chocolate, and even folk remedies because of its nutritional benefits. Carob is packed with fibre and contains a wide variety of vitamins (Bs, E, and K) and minerals, including zinc, potassium, and magnesium. You will enjoy the comforting, warming, and deliciousness of this recipe.  (Makes 1 serving)
Place all the ingredients in a small pan over medium heat. Whisk together well to get rid of any lumps and heat until it reaches your desired temperature. Pour into a mug and enjoy! Here’s a surprisingly easy dessert that happens to be low in added sugars , and makes a healthy dessert,  (serves 4)
Spiced Chocolate Sauce
Poach the pears: Peel the pears then cut them in half lengthwise, then remove their cores. Place them cut side down in a saute pan. Pour in the apple juice, wine, and cinnamon sticks. Place the pan on medium-high heat and bring the liquid to a simmer. Cover and let cook for 5-7 minutes, until cooked through but firm – poke them with a fork to test. Flip the pears over and cook another 1-2 minutes. Using a slotted spoon, remove the pears from the pan and onto serving plates. Place the chocolate and spices in a microwave-safe bowl and place in a microwave. Heat until smooth, stirring every 30 seconds, until melted. Drizzle over the pears to serve. I *almost* feel guilty sharing this with you as a recipe when it only contains one ingredient and requires no cooking.:) Persimmons have a sweet, honey-like flavour when it is fully ripe. It is packed with vitamin A, essential for eye health; it contains antioxidants that can reduce stress and inflammation and help keep cholesterol and blood pressure in check. When making this recipe, double-check what kind of persimmon you are buying (Hachiya or Fuyu) because it makes a difference in how you make this recipe. Both options are listed in the instructions.  (makes 1 serving)
If you are using a Hachiya persimmon, it should be very ripe. Wash it well, then place it on a small plate, stem-side down. Let freeze for about 2 hours, until it’s firm but not frozen through. If you are using a Fuyu persimmon, it should be fairly firm when you freeze it. Wash well and place it on a small plate, stem side down, and freeze for at least 8 hours. To serve either type, remove the stem (using a spoon for the Hachiya or a knife for the Fuyu) and spoon out the fruit inside. Eat and enjoy the custard-like fruit, and top with optional coconut cream. This is a GREAT alternative for those days you want a sweet treat, but don’t want to splurge. These sausage patties are absolutely delicious! They make a great weekend breakfast — or you can whip up a batch as part of your meal prep and enjoy them all week long! When you form the patties, make sure the blueberries are tucked safely inside. Otherwise, during cooking, they can end up in the pan instead of in the sausage patties!  (makes 8 sausage patties)
Place the turkey, garlic, maple syrup, spices, salt, and pepper in a large bowl and mix together until combined. Gently add the blueberries, stirring until they become incorporated into the meat mixture. Divide the meat into 8 equal-sized portions (divide in half, then in half, and in half again), and form into patties about 1 cm thick (about ½ inch). Heat the oil in a nonstick skillet over medium heat. When it’s hot, add the sausage patties and cook for 4-5 minutes on each side (until they are browned and cooked through). Yum! Serve with your favorite toast or with eggs (or both) The nutrients in tofu will power up your immune system, boost collagen production, fight heart disease and some forms of cancer, and even keep your skin looking young and supple. Roasting gives the tofu a meaty texture. These tofu cubes are delicious in salads and make an excellent base for tacos! You can find liquid coconut nectar at most grocery stores. It’s a great alternative to soy sauce, which has more sodium (even the low-sodium varieties) and gluten.  (makes 4 servings)
Pat the tofu dry. Cut into ½”- to ¾”-inch (1½- to 2-cm) cubes. Combine the coconut aminos, lime juice, and sesame oil in a large resealable bag, and then add the tofu. Seal it firmly and toss it gently to combine. Let sit in the refrigerator for 2-4 hours to marinate, stirring a few times. When you’re ready to roast your tofu, preheat your oven to 450ºF/230ºC. Prepare two baking sheets with a light coat of non-stick baking spray. Remove the tofu from the bag using a slotted spoon, and spread the chunks out, making sure they don’t touch. Roast for 20-25 minutes, flipping them about halfway through for even cooking. They will be golden brown when they are done. Easy peasy! It really doesn’t get much healthier than this broccoli bisque! This veggie-packed lunch recipe is clever because you make your own stock while cooking it. This bisque is 100% plant-based as-is If you’d rather replace the nutritional yeast with pecorino or freshly grated parmesan cheese.  (makes 2 servings)
Heat the oil in a stock pot and add the onion, sauteeing until it starts to caramelize. Add the broccoli, cauliflower, carrot, and basil, season with salt, and then cook, stirring constantly, for 3-4 minutes. Add the water and bring it to a boil. Reduce heat, cover, and let simmer until the vegetables are tender, 20-25 minutes. Carefully drain the vegetables using a colander, making sure to save 2 cups of the cooking fluid. Place the cooked vegetables into a high-speed blender and add 1 cup of your cooking liquid. Blend until it’s smooth. You may have to work in batches. If you want a thinner bisque, add more of the saved liquid. Pour the bisque back into the pot and heat up, stirring in the nutritional yeast—season with salt and pepper. Serve warm with sprouted grain bread. You may want to save this recipe for any leftover turkey over the holidays. This recipe is clean and lean, and it might become one of your favourites for make-ahead/meal prep lunches and the kids will LOVE it!  (makes 12 meatballs/4 servings)
Preheat your oven to 400ºF/200ºC and line a rimmed baking sheet with foil. Spray the foil with nonstick cooking spray. In a medium mixing bowl, place all the ingredients. Mix them gently until just combined. Roll the mixture into 12 x 2” (5 cm) balls. Place the meatballs on the foil and bake until browned, about 15-20 minutes. If you are using a thermometer, the internal temp should read 165 degrees. Enjoy! If you love quesadillas, this is a great way to enjoy holiday leftovers … and switch it up from the go-to turkey sandwich. If you have some leftover fresh sage, chop up 1-2 leaves and sprinkle them over the tortillas before you fold them over. Delicious!  (serves 1)
Lay tortillas on a sheet pan that has been sprayed with nonstick spray, or on a foil-lined toaster oven pan. Spread the cranberry sauce over half of each tortilla, and then top with turkey and goat cheese. Fold over the tortilla to form a half-circle. Cranberry sauce is one of my favourite delicious sauces this time of year. It is a terrific source of antioxidants, offering unique anti-inflammatory properties that make them popular in traditional herbal medicines that are used to this day. Raw cranberries have a sharp, bitter flavour, which is why they’re usually dried, stewed, jellied, or juiced. And they make a delicious salad topper! This recipe is made from simple whole food ingredients, it’s easy to throw together, and it’s delicious as a topper for chicken or turkey, or in sandwiches. You can even stir it into Greek yogurt or oatmeal!  Makes 4 ½-cup servings
Using a strainer, rinse the cranberries and place them in a medium pot. Stir in the maple syrup, water, and orange juice, and add the cinnamon stick. Heat over medium-high heat until the sauce reaches a boil. Lower the heat to medium-low and let the berries simmer for about 10-15 minutes until the mixture is syrupy. It’s normal for the cranberries to pop as they cook. Remove from heat and allow to cool. Serve at room temperature or slightly warm. Enjoy! This recipe makes a fast & easy breakfast or lunch. The best part? You can customize these egg muffins any way you want — use frozen or fresh veggies ... or add cooked turkey bacon, beans, or salsa.
Crack all of the eggs into a large bowl and whisk until blended. Stir in the onions, veggies, and cheese. Evenly spoon the egg and veggie mixture into the muffin cups. Place in the oven and bake for 15-18 minutes. The muffins are done when a toothpick inserted into their centre comes out clean. This recipe includes is packed with nutrients and contains walnuts ( one of my favourite nuts). Walnuts rank high for containing omega-3 fatty acids, which are essential to your health. Walnuts provide the highest antioxidant content of ANY common nut. This matters because antioxidants fight inflammation and free radicals, offering protection against chronic diseases. Omega-3s are healthy fats that help protect against blood clots, the formation of plaque in your arteries, and they can boost good cholesterol levels. This means they’re great for your heart, and also boost brain performance.  (2 main dishes, 4 side dish servings)
Whisk together the oil, vinegar, salt, and pepper in a large bowl. Mix the onion into the dressing. Add the rest of the ingredients and toss well to coat. Enjoy! Oh, YES… these crispy chickpeas will be your new FAVOURITE salad topper! This recipe has all my favourite ingredients and is a rich source of vitamins, minerals, and fibre. The main ingredient, "chickpeas," may offer various health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. And it's 100% vegan.  (serves 4)
Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt. In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp. Add the chickpeas to the spinach and toss well. Top with the avocado and serve. |
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