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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!
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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! 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! Peach is my main focus in this recipe. Like other stone fruits, peaches are a great source of nutrition – rich in vitamins, minerals, fibre, and antioxidants. They are high in fibre, which means they’re good for digestion and gut health. Peach is packed with health-boosting antioxidants and heart-healthy micronutrients that help keep your blood pressure and cholesterol in check. Peaches contain substances that help stop your body from releasing histamines, which can be triggered when exposed to something you’re allergic to. Histamines can make you sneeze, cough, itch, etc. You can eat peaches raw, sliced into salads, stir-fried, grilled, broiled, blended into smoothies, or even for dessert!  (serves 4)
Preheat the grill to high heat. Peel the peaches cut them in half, and carefully remove the pits. Brush the cut sides with half of the oil. Brush the pork with the rest of the oil, and sprinkle with ½ tsp of salt and pepper. Place the pork on the grill and grill, turning every few minutes, until an internal thermometer measures 160ºF/70ºC. While the pork cooks, place the peaches on a separate part of the grill, cut side down. Turn occasionally, grilling for about 8 minutes until tender. Rest the pork on a cutting board and set the peaches aside to cool. Meanwhile, whisk together the sugar, vinegar, and ginger in a medium bowl. Chop the slightly cooled peaches and add them to the sauce, stirring well to combine. Slice the pork, place it on a serving platter, and top it with the chutney. Serve and enjoy! I love this recipe because not only is it tasty, you can use it in so many different ways. It’s based on an Italian classic salad but it’s so much more than that – eat it as a salad, in a wrap or as a sandwich filling, or as part of a “bowl” mixed with rice or quinoa. Plus it’s packed with protein and fibre, which gives it amazing staying power. It only takes a few minutes to throw together and will keep in the fridge for 2-3 days, which makes it an easy meal prep lunch option.  Tuna & White Bean Salad
(makes 3 servings)
In a small bowl, mix together the lemon juice, oil, garlic, salt, and pepper. Add the rest of the ingredients and toss to coat well. Eat as-is, served over salad greens, or in a wrap or sandwich. This recipe will turn your breakfast into a special occasion. You can fill this soufflé omelet with leftover veggies, potatoes, or chopped fresh herbs. Experiment with it and have fun! After you’ve whipped the egg whites, treat them very gently – both while you mix in the egg yolks and when you pour them into the skillet – so you can get an optimum rise on your soufflé omelet.  (Serves 1)
Ingredients
Preparation: Begin heating a 7-inch nonstick skillet over medium-low heat. Place your oven rack in the center of your oven and preheat your broiler to high. Crack open the eggs and place the yolks in a medium bowl and the whites in a large metal or glass bowl. Add 1-2 pinches of sea salt to the whites and, using a hand mixer or metal whisk, whip until they’re white, foamy, and begin to hold peaks. Set aside. Lightly whisk the egg yolks until they become slightly foamy. Use a metal spoon to gently fold the yolks into the whites until combined, being careful not to overwork them. Melt the butter in the skillet and pour in the eggs. Let cook for 2-3 minutes and sprinkle with the cheese and optional toppings. Place the skillet in the oven for 2-3 minutes, until the cheese melts. Remove from the oven (be careful with the handle!) and place the soufflé omelet on a plate, season with pepper and additional salt if necessary, and fold the omelet in half. It’s time to eat! This salad features one of my favourite kinds of lettuce that is low in calories and high in vitamins and minerals like vitamins A, C, K, iron, calcium, folate, potassium, and magnesium). All of those micronutrients can help support your immune system, eye health, and organ function. Plus, folate is critical in preventing birth defects. Arugula also contains glucosinolates … a type of phytochemical believed to decrease the risk of breast, prostate, lung, and colon cancers. And you won't even taste the sharp flavour of arugula in this recipe. (serves 4)
For the salad:
Prepare the salad by placing all of the ingredients in a large bowl. Make the dressing by whisking together the juice, syrup, and zest. Continue whisking while slowly pouring a light stream of oil into the juice mixture. Keep whisking until combined. Season with salt and pepper. Pour the dressing over the salad and toss to coat. Serve & enjoy! This no-fuss sheet pan recipe tastes like a special occasion dinner! Just chop up the veggies and whisk together the sauce – and you’ll have a delicious teriyaki-style dinner in less than 30 minutes. It’s also great with chicken tenders – just be sure to add a few minutes to the cooking time. For a heartier meal, serve this with rice or quinoa  Preheat your oven to 400ºF/200ºC and line a large rimmed baking sheet with parchment paper.
In a large bowl, toss together the broccoli, bell pepper, and onion with the oil, salt, and pepper. Pour onto the sheet pan and place in the oven, and roast for 10-12 minutes. While that’s cooking, prepare your sauce. In a small bowl, whisk together the coconut nectar, orange juice, and hot sauce. Remove the vegetables from the oven and add the shrimp and cashews to the sheet pan. Drizzle the pan contents with the sauce and stir to combine. Place back in the oven and roast until the shrimp are cooked through, 5-7 minutes. Remove from the oven and serve. DELICIOUS! Cottage cheese is one of those “love it or hates it” foods. It’s been up and down the food popularity scale … but it’s always held a top spot on many “healthy foods” lists. It’s low in calories and fat, high in protein, packed with calcium, and full of nutrients. It’s also a reliable source of vitamin B12, selenium, riboflavin, phosphorus, and folate. Nearly 70% of the calories in cottage cheese come from the casein protein, which includes all of the essential amino acids the body needs for muscle growth & repair. Plus, it’s slow to digest, so it can keep you feeling full for hours after you eat. It’s also versatile – eaten alone, with fruit and nuts as a snack or in recipes. Many varieties also contain gut-friendly probiotics. Be sure to check the label. Other things to look for on the label: If possible, choose an organic brand from grass-fed cows, with few added ingredients.  This cottage cheese bowl recipe is fast, easy, convenient … and even great for meal prep since you can make it ahead of time!
It’s loaded with protein, and you can enjoy it as a snack. If you want, you can sub out honey for the maple syrup in the recipe. For even more benefit, double-check the label of your cottage cheese to make sure it contains probiotics. Many do, but some don’t. Ingredients: (serves 1)
Place all of the ingredients in a serving bowl and stir gently. Eat immediately. This recipe will also keep in the fridge for 3-4 days. To stop the apples from turning brown, sprinkle with lemon juice. This recipe is a perfect option for those “emergency” nights when you don’t have the energy or time to make dinner from scratch. It also makes for a GREAT meal prep recipe. You can use veggies, ground turkey, chicken, or beef in this recipe.  (serves 4)
Wash, dry, and pierce the potatoes with a fork several times. Place in the microwave to cook (time will vary depending on your oven, 10-15 minutes). While it cooks, heat a skillet over medium heat and spray with nonstick coating. Place the ground meat in the skillet and cook, stirring occasionally to break it up into bite-sized chunks. Cook until brown, 5-7 minutes. Drain off excess fat and add the marinara sauce. When the potatoes are ready, place on plates and slice along the top, opening up to fluff the potato. Top with the marinara mixture, and sprinkle with optional cheese. Delicious! Our focus for this recipe is on the grain barley. Barley has been farmed since ancient times … and it’s still one of the world’s most popular crops, with 156 MILLION metric tons harvested worldwide in 2019. For good reason – this low-glycemic grain is packed with nutrition. It’s rich in fibre, B vitamins, and minerals like selenium, magnesium, and phosphorus. It’s also loaded with antioxidants like vitamin E and beta-carotene, which help repair cells and protect your body from inflammation. Barley will keep you feeling full for hours and it is easy to add it to just about any dishes including; soups, stews, and salads. It’s also loaded with antioxidants like vitamin E and beta-carotene, which help repair cells and protect your body from inflammation. Some people even drink barley water – which is the water barley is cooked in – for its nutrients. Pretty neat eh!  This recipe is designed to be a FAST and EASY lunch or dinner.
But there’s a bonus! (Beyond the bacon.) It’s also “meal prep” friendly. It’ll keep in the fridge for 2 days if you leave out the avocado. When you’re ready to eat it, just stir in the avocado. Bacon & Shrimp Barley Salad (makes 4 servings)
In a saucepan over medium heat, cook the bacon until crispy. Carefully remove from the pan to drain on paper towels or a wire rack. Drain fat from the pan. Add the water to the pan and bring to a boil. Add the barley and lower the heat to a simmer, and cover the pan. Cook until done (the water will be absorbed), about 10-12 minutes. Chop the cooled bacon and set it aside. When the barley is almost done, combine the shrimp and the lime juice in a large bowl to let the shrimp marinate slightly. Stir in the cooked barley and let it stand for about 10-15 minutes so it can absorb the lime juice. Stir well and add the tomatoes, onion, pepper, cilantro, bacon, and oil and gently stir to make sure everything is well coated. Stir in the avocado and add a few “grinds” of pepper and serve. This recipe will work with just about any green you want. It is packedwith vitamins K, C, A, & E, as well as minerals like calcium, iron, and magnesium. Serve this as a side dish with fish or chicken. Drizzle the cooked greens with a small amount of vinegar – apple cider or balsamic would be perfect.  (serves 4)
In a large pan, heat the olive oil over medium heat. Add the garlic and sauté for about 30 seconds. Add the mustard greens and season with a small amount of salt and pepper, turning constantly to wilt. When the greens have wilted, add the stock and stir well. Bring to a simmer and let cook for about 5 more minutes. This quick & easy salsa (which uses this week’s food of the week, kiwi) is a mouth-watering addition to just about any chicken, turkey, and fish dish. You’ll love it on fish tacos! The only prep it takes is dicing the veggies and fruits.  (makes 6 servings)
Sauces and dressings can turn a plain meal into something “extra.” This very simple (and good-for-you) vinaigrette contains this week’s food of the week, avocado oil, and you’ll want to add it to your list. It’s obviously great as a salad dressing, but it can also dress up just about any veggie side dish.  (makes about 3 servings)
Keep whisking as you slowly pour all the avocado oil into the mixture. Taste and season with salt and pepper to taste. Enjoy! Have you ever eaten at a gourmet sandwich shop and tried something new … and were BLOWN AWAY by the deliciousness?! Well, I’ve got a recipe for you today that’s based on one of those sandwiches. I’m drooling just thinking about it. It’s crunchy (the toasted bread) … creamy (the avocado & hummus) … and tangy (the sauerkraut). PLUS … it’s super filling, fiber-rich, contains gut-friendly sauerkraut and can be entirely plant-based if you use a vegan butter spread. Depending on your preferences, you can use pumpernickel bread, sprouted-grain bread, or good-quality gluten-free bread.  Ingredients
Heat a skillet over medium-high heat. While it’s heating, take one of the bread slices, add vegan butter on one side of it, and place it butter-side-down on the skillet. Spread the slice with half of the hummus, and cover it with the sauerkraut and avocado slices. For the remaining slice of bread, slather one side of it with vegan butter and the other side with the remaining hummus. Place it hummus-side-down over the avocado slices. Let it cook for about 4-6 minutes until the bread is toasted. flip the sandwich over and cook for another 4-6 minutes, until the sandwich reaches your desired level of toastiness. Roasted red pepper hummus is so good in this, but I don’t think you can go wrong with any flavour! Healthy, crispy, and delicious, these roasted sweet potatoes are going to be a favourite. They go with just about any meal – from chicken and steak to sandwiches and wraps. Enjoy one of my family's favourite roasted potatoes.  Makes 6 servings
Preheat your oven to 450ºF/230ºC. Line a rimmed baking sheet with foil. In a large bowl, toss together all the ingredients, making sure they are all well coated – it will help ensure the potato gets crispy! Spread the potatoes on the baking sheet. Bake for about 20 minutes, remove from the oven and turn the potatoes over using a spatula. Return to the oven for another 15-20 minutes until they are done (crispy on the outside, tender on the inside). Worthy of 5 stars! ⭐️⭐️⭐️⭐️⭐️ This pesto recipe is loaded vitamin K, folate, fibre and low on the glycemic index. It is packed with green ingredients and makes a tasty and healthy dip for veggies … or loaded on pita chips! It is also great as a spread on sandwiches or tortillas.  Makes about 10 servings
Place the beans, lime, oil, water, and garlic in a food processor and process until smooth. Add the salt and pepper and process for a few pulses, and then add the remaining ingredients and pulse it again a few more times. If you need to add more liquid, add water a few drops at a time. Taste and add more salt if needed. Remove from the food processor into a medium bowl and chill until it’s time to serve. |
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Author BioNatatia Gemmell. |
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