This creamy, and delicious protein-packed chocolate pudding is fantastic when you want a simple, satisfying healthy dessert. Silken tofu can be easily stored in your pantry, so there is no stress about it going bad. Getting good quality cacao powder makes all the difference in the recipe, as it masks the subtle taste of tofu, while adding most of the flavour to the dessert. Maple syrup is my go-to sweetener, being an unrefined lower-glycemic sweetener that blends beautifully with most ingredients.
One of my favourite breakfasts – this simple, nourishing combo is satisfying and energizing. Composed of organic sprouted whole grains bread Manna bread (this is not a sponsored post – I just love the product!), a couple tablespoons of tahini (rich in heart-healthy fats, protein, iron, and calcium!), plus a few slices of fresh apricot […]
Inspired by one of my favourite Thai desserts, ‘mango sticky rice’, this recipe uses black rice aka ‘forbidden rice ‘- which offers more nutrition than white rice. It also has a delicious nutty flavour, and beautiful dark pigment – due to the presence of anthocyanin antioxidant (also found in blueberries!). Black rice provides protein, fiber, […]
Once using the bottom part of the Butternut squash, I used the top half to make ‘squash steaks!’. Thinly slice the head of the squash into pieces, and score the tops. Sear them on a grill pan, seasoning with salt, and crack pepper. Then finish the slices in the oven, on a lined baking sheet […]
Make the maple toasted walnuts! Toast the walnuts for 15 minutes at 400 degrees. Once baked and cooled, chop the walnuts into small pieces. Using a mandoline, carefully slice the apples into rounds. If you don’t have a mandoline, slice the apple by hand, using a sharp knife. After slicing the apples, coat them in fresh […]
These whole food, plant-based delicious donuts (or muffins) are composed of only real, nutritious ingredients – with no added sugars or oils. They are packed with fiber-rich complex carbohydrates – offering steady energy! The applesauce acts as an oil replacer, making it a low fat recipe. The applesauce and carrots also add natural sweetness, so you don’t have to use much maple syrup – a minimally processed, lower glycemic option. The tahini and hemp seeds are a source of protein, minerals, and Omega 3’s. The whole family will enjoy these satisfying, healthy baked goods for breakfast, snack, or dessert! Also a nutrient-dense pre-workout option, instead of processed granola bars for example.
A different, healthier take on breakfast granola! This nutritious and delicious recipe is composed of only whole food ingredients, providing plenty of fiber-rich complex-carbs, plant-based protein, and healthy fats – for steady energy. Sweetened naturally with my Apple & Apricot butter (see here), this granola is free of the processed sugars, refined oils, and other preservatives, which are found in store-bought products. To boost the flavor in a healthy way, I added Earl grey, cinnamon, and orange zest!
This protein-packed, plant-based breakfast will leave you feeling nourished and energized! It offers fiber, vitamins, minerals, healthy fats, and deliciousness. The light silken tofu ‘yogurt’ provides protein, without the saturated fat or cholesterol found in dairy. Buckwheat groats, sesame seeds, sunflower seeds, and cashews are incredible protein sources as well. In fact, cashews contain all essential amino acids, making them a complete protein source on their own!
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!
These delicious and nutritious cookies are made with only whole foods ingredients, free of all refined flour/sugar/oil or animal products. Composed of mostly oat bran, a nutrient-dense food rich in protein, fiber, and iron. These cookies are sweetened naturally with homemade applesauce (using hand picked seasonal organic apples!), local maple syrup (a minimally processed local sweetener), and dried apples. The almond flakes provide some healthy monounsaturated fat, protein, flavour and texture. Mixing in the whole toasted oats gives these cookies more texture, and hydrating the dried apples with steeped chai tea gives these cookies an extra boost of flavour!