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Have you ever had Muhammara dip (aka red pepper & walnut dip)? Muhammara dip is a middle-eastern appetizer that is sweet, spicy, and satisfying. You can serve this simplified version at your holiday parties with veggie sticks for a light and healthier option. Its red color makes it festive – but the taste is what will make it a winner! Muhammara dip makes a great sauce for veggies and is a delicious sandwich spread. You'll love the flavours of this versatile dip that brings a burst of deliciousness to any occasion.  (makes 8 servings)
Place the pomegranate juice in a small saucepan over medium-high heat and bring to a boil. Lower the heat to medium and let simmer for about 5 minutes, until it reduces to about 2 Tbsp. Remove from heat and set aside to thicken and cool. Toast the walnuts in a nonstick skillet for about 2 minutes over medium-high heat. Set aside to cool. When cool, place the nuts and oats in a food processor and pulse until they are finely ground. Add the pomegranate juice, lemon juice, drained red peppers, cayenne pepper, and cumin, and process until it’s smooth. Keeping the processor running, slowly pour in the olive oil so it emulsifies. Add salt to taste. Scrape into a serving bowl. Can be served immediately but it’s even better after a few hours when the flavours have had a chance to develop. Enjoy!
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This is SO much better than canned soup and it takes only a few minutes to make! If you prefer it less tomatoey – combine ½ cup (120 ml) each of chicken or veggie broth and water, and add it to the mixture with the diced tomatoes.  (makes 1 large or 2 medium servings)
Crush the tomatoes and add them and their juices to the soup pot, along with the beans. Simmer for 5-8 minutes, until the zucchini reaches your desired tenderness. Season with salt and pepper. Top with the pesto and serve. Enjoy! This recipe might become one of your staple go-to's because it’s fast, easy, and nutritious. You can easily whip up a batch on meal prep day and keep it in the fridge to serve as your starch/carb with chicken, fish, or steak. It also works great as a salad topper or the base for a plant-based meal. Brown rice used to be synonymous with the word “healthy”… until the low-carb revolution happened! But guess what? It can still be a healthy choice! It’s an inexpensive whole grain packed with fiber and a long list of vitamins, minerals, and antioxidants. Studies also show it is linked with heart health and better blood sugar control. Plus, it’s gluten-free. It’s a perfect meal prep choice — just steam a pot of it and keep it in the fridge until it’s time to eat!  (makes 6 servings)
Heat the olive oil in a medium skillet over medium heat. Add the onion and cook until it becomes translucent, 3-5 minutes. Add the garlic and cook, stirring frequently, for 30 seconds. Add the beans and rice and cook, stirring frequently, until heated through, about 4-5 minutes. Stir in the cumin and salt & pepper to taste. Serve warm or keep in the refrigerator. Enjoy! Eggs are usually associated with breakfast, but this delicious recipe can pass as a satisfying lunch or dinner too. No matter when you eat it, it tastes like a special occasion meal (and bonus, it only takes a couple of minutes to pull together!).  (Makes 1 serving)
Heat the oil in a small skillet over medium heat. Pour in the egg mixture. Cook until the bottom is set and the top is slightly runny – about 2 minutes. Carefully flip the eggs over and continue cooking until set, another 30-60 seconds. Place the eggs on a plate and top with the avocado slices, smoked salmon, and herbs. Serve and enjoy! This is a lunch you’ll look forward to! Serve this on top of a piece of sprouted grain bread, over salad greens, or in a wrap. If you’re trying to tame your sweet tooth, keep some grapes in your fridge if you want to have a healthy snack ready at all times! These little fruits are basically nutrient GIANTS! They’re packed with a huge list of vitamins, minerals, and plant compounds that may protect your health. Grapes are:
AND may help boost your immune system.  (makes 6 servings)
Sprinkle nuts over the top. You can serve this immediately (at room temperature) or chilled. Delicious! This recipe is for all the pumpkin spice fans out there! These walnuts make a great topping for yogurt, sprinkled over a smoothie bowl, or as a quick snack with a piece of fruit. You can swap the coconut oil for grass-fed butter or 1 egg white as the “glue” that makes the mixture stick to the nuts.  (makes about 16 servings)
Preheat your oven to 275ºF/135ºC. Line a baking sheet with parchment paper. In a large bowl, whisk together all the ingredients except the Walnuts. Add in the walnuts and stir to coat evenly. Spread in a single layer on the prepared pan. Place in the oven and bake for 30 minutes. Rotate the pan and cook for another 20-30 minutes. The nuts are done when they are dry to the touch and a little crispy. Let them finish cooling on the pan before removing. These nuts will keep in a covered container for about a week at room temperature (if they last that long!) Enjoy! I’ve kept the ingredients short in this tasty salad recipe, but feel free to add chopped carrots, avocados, your favourite lettuce, or any other veggies you have on hand. One of the healthiest oils on the planet is... OLIVE OIL! And if you’re like a lot of people, you might keep a bottle of it on your counter so that it’s always at hand! But did you know that’s actually not the best idea? It should be stored in a cool, dark, place. That keeps it away from light & heat — which can speed up oxidation, making the oil rancid faster. This would be a shame because olive oil is high in antioxidants, anti-bacterials, anti-inflammatories, and good-for-you fats. All of those micronutrients are linked with a lower incidence of stroke, diabetes, Alzheimer’s, cancer, and heart disease. For the best nutrition benefits, make sure you’re using PURE extra virgin olive oil.  (makes 4 side dish salads)
In a small bowl, whisk together the oil, lemon juice, salt, and pepper. Pour over the veggies and toss to coat. Simple, fresh, and healthy! I’ve got another snack recipe for you today that’s almost TOO easy If you’re going to only eat 1 serving... wrap up the other half other avocado tightly in cling wrap BEFORE adding the liquid and store in the fridge for one day. When you’re ready to eat, just add the amino mixture and mash it up. Avocado trees can live 400 (or more!) years! Avocados are usually thought of as a delicious way to get in more healthy fats… I mean, hello guacamole, right? But they’re also loaded with fiber, magnesium, folate, and potassium. Plus, they’ve got lots of antioxidants and anti-inflammatories. All of that leads to a long list of possible health benefits, including lower cholesterol and triglyceride levels, lower blood pressure, better heart and gut health, and fewer vision problems related to aging.  (makes 2 servings)
Sprinkle with the sesame seeds and mash the avocado and eat out of the shell. That’s literally IT. Enjoy! This one is ALWAYS a winner! It also makes a yummy breakfast, snack, or dessert. Boost the protein in this recipe by stirring ½ to 1 scoop of vanilla protein powder into the topping. “An apple a day keeps the doctor away”… right? I don’t know if that’s actually true, but I do know that apples are PACKED with nutrition. Just a few benefits:
There are thousands of different varieties of apples — it seems like more every year! They range in taste from tangy to sweet, so there’s an apple out there for almost everyone.  (serves 1)
In a small bowl, stir together the oats, sugar, and cinnamon and work in the butter or coconut oil using a fork or your hands – it should reach a crumbly consistency. Spoon into the center of the apple. Place in the oven and bake for about 30 minutes, until the apple is tender and the filling bubbles. Let cool slightly before eating. Enjoy! One of the things I love? Simple recipes that are fast and packed with flavor - and this one definitely delivers! It’s a great side dish, but if you want to make it a meal, just add some steak or salmon. Mushrooms have some pretty unique health benefits! A big example: because they absorb vitamin D from the sun while they’re growing, they pass it along to you when you eat them… making them one of the few natural food sources of this important micronutrient! Plus, mushrooms are loaded with antioxidants and other nutrients that offer protection against diseases like cancer. And they may also help you balance your blood sugar and gut health, and can be great for your thyroid and metabolism, too. Plus, their meaty “umami” flavour and texture make them a good addition to stir-fries, salads, and more!  (makes 4 servings)
Heat oil in a large skillet over medium-high heat. Add the bell pepper and sauté for 3-4 minutes, and then add the onion and garlic. Continue sauteing until tender, then add the mushrooms and cook until they begin to soften and shrink, about 3 to 4 minutes. Toss in the spinach in batches and sauté until spinach is wilted Add the balsamic vinegar and stir until it is absorbed and then the white wine or apple cider vinegar. When it has reduced, remove it from the heat and season with a little salt and pepper. Serve and enjoy! Coconuts make two guest appearances in this recipe. For a vegan meal, serve this rice & beans dish with a side of broccoli or cauliflower. It also makes a great side dish for fish or chicken. COCONUT WATER has been pretty trendy lately… and for good reason! But first… coconut water is not the same as coconut milk. Coconut water is the liquid that’s found in the middle of a young, green coconut. As the coconut grows and ripens, some of that liquid remains while the rest becomes coconut meat. Cool, right? Fun Fact #1: Coconut water is 94% water with virtually no fat. Fun Fact #2: Coconut milk is about 50% water, which is mixed with coconut meat. And there are some good reasons that coconut water is so popular… It’s a solid source of potassium, other minerals, antioxidants, and electrolytes. And studies show that it can help balance blood sugar, as well as help protect your heart and kidneys. Plus, the electrolytes make it a good choice for a post-workout drink. If you buy it bottled, check the label to make sure it’s 100% coconut water and that it doesn’t contain added flavors or sugar.  (Makes 6-8 servings)
Reduce the heat to a simmer and cover, cooking for 5 minutes. Add the lentils and cook for 40-45 minutes, until the liquid is absorbed. Remove from the heat and let sit, covered, for 5 minutes. Fluff the rice & lentil mixture with a fork and serve. Besides being super delicious, this recipe is a winner because it’s company-worthy... And it takes just a couple minutes to throw together … and uses just one pan! I recommend a nonstick skillet for this dish. When you think of “EGGS”… chances are you think “protein.” And yes, they’re a great choice for that… But they also have compounds that support the health of your brain and eyes. Even though they contain cholesterol, research shows they don’t appear to play a role in high cholesterol levels. One of the best things about them? They take just a few minutes to cook! You can make a batch of hard-boiled eggs ahead of time for a quick grab-and-go snack. Sorting through all the different types of eggs at the grocery store can be confusing! Look for pastured eggs — which means hens are allowed open access to the outdoors, and they eat a more natural diet. That means more nutrition for you. If those aren’t possible, try omega-3 eggs, followed by free-range, cage-free, or organic.  (makes 4 servings)
Heat oil in a nonstick ovenproof skillet over medium heat. Add the spinach and season salt and pepper. Sauté for 2-3 minutes. Stir in the marinara sauce and bring to a simmer. Make 4 “wells” in the marinara sauce using a spoon and crack an egg into each well. (Pro tip: crack the egg into a small bowl and then pour into the well to avoid getting any shell in the sauce). Place the skillet in the oven and bake for about 20 minutes until the egg whites are set but the yolks are still soft. Serve with quinoa or rice for a full meal. Enjoy! This tasty pudding makes a hearty breakfast that’s packed with fiber and healthy fats. Plus, it’s a GREAT use for leftover quinoa. You also can use store-bought crispy quinoa if you want to add some “crunch.” It wasn’t that long ago that quinoa was an exotic grain that most of us hadn’t heard of! Now it’s a healthy “superfood” staple that a lot of people keep in their kitchens. Quinoa contains several important minerals – including magnesium, iron, and zinc – and it may help lower blood sugar levels. It’s also a good source of fiber and antioxidants. Even though it’s considered a grain, it’s not really a grain (it’s a seed) – and that means it’s it doesn’t seem to bother most people who are sensitive to gluten. I’ve got a quinoa tip for you! If you’ve tried quinoa in the past and thought it tasted bitter, it was probably because it was still coated with saponins, a chemical produced by the plant to protect itself when it’s growing. Make sure you rinse the quinoa before you cook it! I know this can be a little tricky because the seeds are so small… but I have another tip for you: Place the tiny seeds in a coffee filter, and then put the filter in a sieve or colander before you rinse.  (serves 2)
That’s it! Enjoy the next day! HIGH-PROTEIN GRAB & GO SNACK Here’s a sweet way to sneak in some extra veggies. These energy bites are packed with deliciousness and nutrition – without any cooking! CARROTS: These party platter favourites are one of the most nutritious veggies out there as they are loaded with vitamins, minerals, and antioxidants. They help fight cancer, lower your blood pressure, keep your immune system strong, help your bones stay healthy, AND help protect your vision. If you eat more than 10 medium-sized carrots a day for a few weeks, you’ll build up too much beta-carotene in your body and develop a condition called carotenemia… and your skin will start to turn orange! Carrots are great in soups, salads, stews, stir-fries, and casseroles. You can eat them raw, steamed, roasted, baked, and even juiced.  (makes about 18)
Place the dates, oats, walnuts, and chia seeds in a food processor. Pulse until they are combined. Add the remaining ingredients and process until everything is chopped and the texture is almost smooth. Please note; if you’re using the protein powder, you might need to add water to get the proper consistency – just a couple of drops at a time! Create the balls by scooping out 1 tablespoon at a time and rolling until a ball is formed. These will keep covered in an airtight container in the fridge for about a week, or in the freezer for 3-4 months. Yum! Think of this as a healthier version of Nutella! Are you drooling yet?! Use it on sprouted grain bread or rice cakes for a fast, easy, and delicious snack. To cut back on the sugar, experiment with the sweetness level, starting with just 1½ Tbsp and adding more if necessary. Here’s a little mind-blowing banana fact for you: Banana trees aren’t really trees. They’re an herb and a distant relative of ginger! And like most herbs … bananas have some pretty amazing benefits. First, they’re packed with potassium, which most of us don’t get enough of. (Great for healthy blood pressure, kidney function, and heart health.) They’re also linked with better blood sugar control. If they aren’t too ripe, they also have a good amount of insoluble fiber and resistant starch – which is a good-for-your gut prebiotic. The more ripe a banana is, the lower its fiber content. If you have a sweet tooth, snack on bananas instead of junk foods with added sugars. Add them to plain Greek yogurt or give them a schmear of almond butter.  Makes 16 servings
Scrape into a glass container. Don’t get your face stuck in the jar! This keeps best in the refrigerator. Enjoy! This is one of those accidental recipes that you throw together when you’re hungry and then realize how delicious it is! Warning: these dessert quesadillas are addicting. The walnuts, blueberries, and chocolate go surprisingly well together. Talk about ancient foods – blueberries are right up there with some of the oldest. They’re native to North America and Native Americans started picking them at least 13,000 years ago. There is one big reason these little berries are on just about every “superfood” list. There’s SO much nutrition packed into one tiny berry! In fact, they have one of the highest antioxidant levels of nearly all fruits & veggies.
Plus they taste GREAT – as a snack, in oatmeal or smoothies, sprinkled over salads, and even added to salsa. (yum!)  (Makes 4 servings)
While the tortillas are warming, melt the dark chocolate in a microwave for about 1 minute, or in a small double boiler. Be sure to stir the chocolate occasionally while it’s warming so that it melts evenly. Place one warmed tortilla on a plate and spread the walnut butter on it, ensuring it’s covered right up to the edges. Sprinkle the blueberries over the walnut butter, and then drizzle with the melted chocolate. Top with the other tortilla, lightly pressing it down to gently “smush” the mixture together. Cut into quarters and serve! Enjoy! Delicious... refreshing... quick...and easy! This guac salad recipe deserves a spot in your regular rotation. It’s also delicious as a side dish with grilled chicken or steak. Do you know that Avocado trees can live 400 (or more!) years? Avocados are usually thought of as a delicious way to get in more healthy fats... I mean, hello guacamole, right? But they’re also loaded with fiber, magnesium, folate, and potassium. Plus, they’ve got lots of antioxidants and anti-inflammatories. All of that leads to a long list of possible health benefits, including lower cholesterol and triglyceride levels, lower blood pressure, better heart and gut health, and fewer vision problems related to aging.  (serves 4)
Make the dressing: In a medium bowl, whisk the lime juice, zest, a pinch or two each of salt, and pepper. Taste and adjust seasonings. Add the avocado and gently stir to coat with the lime mixture, being careful not to “mash” it. Then add the remaining ingredients and gently stir again. Serve over salad greens. Enjoy! These fast & easy cookies are a great homemade option any time you crave a sweet treat. You can use either old-fashioned rolled oats or instant oats – but the rolled oats will give you a chewier cookie. AND I’ve got some good news for you about the kind of oatmeal you buy! You’ve probably seen three different types of oatmeal on the grocery shelves: instant (or quick), rolled (or “old-fashioned”), or steel cut. You might think that long-cooking steel-cut oats are healthier for you, but… Guess what? ALL three kinds provide practically the same amount of nutrition! And they all are 100% whole grain. So buy the kind you like (and that fits your morning breakfast-prep schedule). The one caveat: I’m talking about plain oats here, not flavored. Not only is oatmeal inexpensive and easy to prepare, but it’s also high in fiber and antioxidants, and it’s one of the best grain sources of protein. It contains nutrients linked with lower blood pressure, lower risk of heart disease, lower LDL (“bad”) cholesterol levels, better blood sugar control, and a reduced chance of developing colorectal cancer.  (Makes 12 cookies)
In a medium mixing bowl, mash the bananas and stir in the oats until well combined. Add the rest of the ingredients and stir until mixed. The cookie dough will be sticky – but if it seems too loose, add some more oats until it reaches a cookie dough consistency. Drop the dough by tablespoon onto your prepared pan and place in the oven. Bake for 12-14 minutes. Remove from the oven and let cool. Enjoy! This fast & easy orange vinaigrette will have you wondering why you don’t make homemade dressings for your salads more often! It also can be used as a marinade or sauce for poultry and fish. Ready to have your mind blown?! Oranges don’t exist in nature! They are a man-made fruit, created about 4,500 years ago in China by intentionally blending a pomelo with a mandarin. You already know that oranges are loaded with vitamin C, but did you know that they’re:
Choose eating an actual orange vs. drinking orange juice. You’ll get more nutrients and less sugar.  (makes 8 servings)
In a mini food processor or blender, blend the onion, zest, orange and lemon juice, mustard, salt, and pepper. When combined, drizzle in the olive oil and blend until smooth. This will keep in the fridge for a couple of days. Enjoy! Here’s a fun fact: Humans have been eating cherries since prehistoric times! Fossilized cherry pits have been found in caves in both Europe and Asia. And who can blame those cave dwellers for eating cherries? They are absolutely delicious. Plus they are good for you. Cherries are loaded with vitamin C, potassium, fiber, antioxidants, anti-inflammatories, and other plant compounds your body needs to function at its best. This means they’re linked with lower blood pressure and better heart health. Plus, they contain compounds that can ease arthritis and gout symptoms. Not only that, but because they contain melatonin, they can help you sleep. One little-known benefit: they can also help can boost your workout recovery. This smoothie recipe is DELICIOUS and it makes a great pre- or post-workout snack. Plus, it’s a great way to sneak some more nutrients into your picky eaters!  Serves 1
Place the first three ingredients in a high-speed blender and blend until smooth. Add the remaining ingredients and continue to blend until well combined. If it’s too thick, add a little more milk. Serve immediately. Enjoy! No recipe screams “healthy” more than this one! But it’s also comforting and will keep you feeling satisfied for hours. If there was a team made up of healthy veggies, kale would most likely end up being named captain! It’s one of the most nutrient-dense foods you can get – it’s loaded with vitamins, minerals, and plant compounds that give it a long list of possible health benefits. Just a few: kale is anti-inflammatory, anti-viral, filled with disease-fighting antioxidants and it may help reduce cholesterol. All of that means it may be good for your heart health and your vision … and contains compounds that fight depression and cancer. PREP TIP: Since it tends to be a little tough, make sure you give it a little longer cooking time than you would other greens. To help make it more tender for salads, “massage” a small amount of olive oil into its leaves.  (serves 4)
Cook the quinoa according to its package instructions. While the quinoa cooks, heat 1 Tbsp olive oil in a large sauté pan over medium heat. Add kale and toss to coat. Add ¼ cup (60 ml) water and cover, cooking for 3-5 minutes. Remove the cover and stir, turning the heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally. Add more water as needed. Salt and pepper to taste. Heat 1 Tbsp olive oil in a small skillet over medium-high heat. Add the tomatoes and saute for 4-5 minutes, until they soften. Set aside. In a small bowl, whisk together the lemon juice and remaining 1 Tbsp olive oil. Set aside. When the quinoa and tomatoes are done cooking, toss them together in the skillet with the kale. Add the lemon juice mixture and stir to coat. Add salt and pepper to taste. Sprinkle with the optional toppings – slivered almonds, walnuts, or nutritional yeast – if using. Serve and enjoy! Anytime you feel like you need a little soothing, try this calming tonic. It can be served hot or cold, and it keeps in the fridge for a couple of days. Do you ever brew a cup of chamomile tea when you want to wind down and go to sleep? Check this out: early studies show that it might not only help you relax and sleep better, but it might also help with anxiety disorders. Plus it may help settle your stomach if it’s upset. Chamomile has been used as a remedy for centuries:
 (makes 4 servings)
Stir boiling water, tea bags, ginger, lemon, honey, and rosemary together in a large heatproof bowl. Steep, stirring occasionally, for 20 minutes. Using a sieve or strainer, press on the tea bags to get as much liquid out as possible. Pour into cups to serve or refrigerate. Enjoy! Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties. You'll LOVE this over fish or chicken, or as a sweet and spicy dip. Here’s some strawberry trivia for you! Strawberries belong to the rose family – and they’re the ONLY only fruit that has seeds on the outside. They’re super delicious and super good for you, too. They’re packed with vitamins and minerals, including vitamin C, folate, & potassium – which means they are linked with immune health AND lower blood pressure. Their antioxidants can help fight bacteria, lower your cholesterol and blood sugar levels, protect your heart, and even fight some cancers. Strawberries also contain fiber that can feed the good bacteria in your gut to help keep your digestive system running smoothly. When possible, choose organic strawberries because conventionally raised berries are often sprayed heavily with pesticides.  (6 servings)
Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine. Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp of honey. Enjoy! This might be a dip recipe, but it’s also a great topping for burgers or sandwiches. Something to think about the next time you open Greek yogurt: It’s ALIVE! Or at least, it should be, because the live good-for-you bacteria it contains are responsible for all the gut-healthy benefits it gives you! Greek yogurt is actually just a strained version of regular yogurt. It’s got a firmer (less liquid) texture and more protein than regular yogurt. PLUS it contains less lactose. That means it can be easier on your stomach. It also has lots of potassium (which helps with managing blood pressure) and vitamin B12. When buying Greek (or any) yogurt, read the label closely to make sure it isn’t loaded with added sugars. And check the expiration date!  (Makes 6-8 servings)
Add the yogurt, avocado, garlic, cilantro, hot sauce, and lime into a high-speed blender or food processor. Mix until smooth. Season with salt and pepper to taste. Place the mixture in a serving bowl and serve with sliced veggies. YUM! This is a lower-carb version of fried rice – without the rice. If you don’t want to “rice” the cauliflower yourself, pick up a bag of frozen cauliflower rice at the grocery store. Here’s something fun you might not know about CAULIFLOWERS. They get their name from the fact they really ARE a flower. The part that we eat – the chunky white florets – is made up of a cluster of flower heads. If they were left alone, they’d eventually develop seeds! And here’s something you might already know: they are super versatile. Cauliflower can be used as a low-carb pizza crust, turned into “bread,” mashed like potato, become roasted “popcorn,” added to stews, soups, and casseroles – or enjoyed as a delicious side dish. Not only is it versatile, but it also contains some of every vitamin and mineral you need, as well as a healthy dose of fiber. (All of that, and it’s still made up of 92% water!)  (makes 4 servings)
Wash and dry the cauliflower and chop it into florets. Place the florets in your food processor and pulse until a rice-like consistency is formed. Depending on the size of your processor, you’ll probably have to do this in batches. Heat olive oil in a large skillet over medium heat. When it’s hot, add the cauliflower and vegetables. Stirring frequently, sauté for about 10 minutes. While it’s cooking, whisk the three eggs together in a small bowl. When the mixture reaches the desired tenderness, pour in the eggs and cook, stirring, until it is combined and the eggs are cooked through. Stir in the coconut aminos. Remove from the heat and add optional toppings. Serve and enjoy! |
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Author BioNatatia Gemmell. |
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