Butter Beans with Roasted Vegetables, Fresh Herbs & Tomatoes.

This simple, fresh ‘complete-meal salad’ is both delicious and nutritious, providing a balance of complex carbohydrates, protein, and healthy fats. Using Butter beans instead of the usual suspects (chickpeas, kidney beans, black beans, lentils), offers a different, tasty, and nutrient-dense alternative. Incorporating different whole foods into your diet not only gives you a wider spectrum of nutrients, but also makes your meals more interesting. Butter beans are especially high in fiber, and packed with protein (10 grams protein/1 cup cooked), Iron, B vitamins, Zinc, and Magnesium.

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Earl Grey Tea Infused Date & Almond Cacao Truffles.

This flavourful and nutritious dessert is quick and easy to make, composed of just a handful of whole food ingredients. Free of refined sugar/flour/oil, these healthy ‘truffles’ are satisfyingly sweet, sure to be enjoyed by everyone. As a longtime fan of tea, I often incorporate this ancient beverage into my cooking, used as a seasoning or spice, in both sweet and savoury dishes. Rehydrating the dried dates in Earl Grey instead of neutral water, boosts the flavour of the dessert in a healthy way!

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Apple, Clementine, Cranberry Cider.

This warming cider can be enjoyed by the whole family! It is non-alcoholic and caffeine-free, as well as free of added sugar. The combination of nutritious, antioxidant-rich fruit, and health-giving spices, makes this beverage both delicious and immune supporting – a wonderful winter drink!

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Seasonal Affective Disorder (S.A.D) & The Winter Blues. A Holistic Approach.

  Winter’s shorter, dark days, and cold weather affects many of us living in the Northern Hemisphere to some degree. While some people experience a slight dip in mood and energy, aka the ‘winter blues’, others endure a more severe condition called Seasonal Affective Disorder, or S.A.D, as it is appropriately abbreviated to. Officially defined […]

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Festive Fruit & Nut Chocolate Tart. Healthy Holiday Dessert.

Holidays gatherings are often centred around cookies, cakes, and chocolate, usually made from less healthy ingredients. However, we CAN indulge in sweets and enjoy holiday desserts in a healthy way! Using whole food nutritious ingredients like nuts, dried and fresh fruit, citrus zest, spices and tea’s, one can create rich and flavourful holiday desserts that everyone will enjoy. This recipe for my Fruit & Nut Tart, is packed with vitamins, minerals, healthy un-saturated fats, and plant-based protein. A rich and indulgent tasting dessert that you can feel GOOD about eating and sharing with your friends and family!

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Carrot Nut Oat Bars & Orange Maple Silken Tofu Frosting.

This ‘carrot cake bar’ is a healthy plant-based dessert! Made from nutritious whole ingredients, the carrots, oats, almonds, walnuts and tofu all provide complex carbohydrates, good monounsaturated and essential omega fats, plenty of protein, fiber, vitamins, minerals and antioxidants. The carrots are inherently sweet, so make a great base for any sweet preparation. The nutmeg, cinnamon and orange zest add flavour and enhance the natural sweet taste of these other ingredients. The oats and nuts act as the ‘flour’, holding the carrots together to form a cake. Raisins provide natural sweetness, texture, and are a visual reminder of the carrot cake you may have grown up eating. The natural smooth consistency of the silken tofu provides a perfect base for the ‘cream cheese’ frosting, minus the saturated fat and cholesterol! This recipe uses minimal added sweetener in the form of maple syrup, the most an unprocessed/natural and local sweetener available, making these bars an appropriate dessert for diabetics. I made both a raw and cooked version of these bars as seen above, and personally preferred the baked ones. I would recommend serving the baked bars to kids or those who are not accustomed to fully raw desserts – as a transitional dish!

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Quinoa-Crusted Tofu, Roasted Vegetables, Pea Puree & Parsnip Chips.

This dish makes for a nutritious, warming and balanced meal! Quinoa makes a great flour coating/breading for the tofu, which you can easily make yourself in a spice/coffee grinder. This ingredient also adds protein to whatever you’re crusting. I’m a huge fan of mashed peas and often use it as a creamy textural component to meals like this. Peas are very high in plant-based protein, in fact 1 cup of cooked peas has 9 grams of protein and are packed with vitamin C, vitamin A, iron, calcium and fiber. Sweet green peas are also a good source of B vitamins (including folate), magnesium, manganese and Vitamin K. Buy organic frozen peas which are harvest fresh, preserving the nutrients through freezing produces a highly nutritious food! Rather than using potatoes, I prefer using lower glycemic/less starchy root vegetables like celeriac and parsnip. They added aromatic sweetness to the meal and offer a wider range of nutrients.

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Rainbow Salad in a Mason Jar. Plant-Based Lunch or Snack.

Making your own healthy plant-based meals and snacks for work/school helps you eat a healthy whole-food diet, and is much more cost-effective. One of the food myths is that eating healthily is more expensive. This may be the case if you’re eating out, but not if you’re preparing meals at home, which is always the healthiest approach. These ‘packed lunch’ mason jar salads are a great addition to your lunch and or delicious as a mid-afternoon snack! a nutritious and tasty way to incorporate more vegetables into your daily diet! To make this a complete meal salad, you could add 1 cup of beans, shelled edamame, lentils, peas, or a pseudo-grain like buckwheat, faro or quinoa that are all high in plant-based protein.

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Roasted Delicata Squash, Arugula & Fennel Fall Salad.

This warm salad is a healthy and comforting meal to enjoy during these cooler months. While the season for Delicata squash is coming to an end, I’ve been enjoying the last days of its deliciousness! My favourite winter squash, Delicatas are a beautiful pale yellow colour with green stripes. Their small size makes them sweeter and easier to prep/cook. One can find them at outdoor markets, farmers markets and some health food stores in Quebec between the months of September to November. If you cannot source this special veggie, any other hearty winter squash will work in this salad, like butternut, Acorn, Buttercup, Kobocha, or Pumpkin – which are readily available all year round. With the exception of spaghetti squash, the skins of winter squash are edible so please do not peel them. Not only are the skins packed with nutrients, but they become crispy and delicious when roasted! All winter squash are a great source of fiber, vitamins A, C, other antioxidants that support a strong immune system.

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