My whole food plant-based version of smoked salmon and cream cheese, featuring carrots and silken tofu! This light and tasty healthy snack, or appetizer provides a balance of fiber-rich complex carbohydrates, plant-based protein, vitamins, minerals, and antioxidants. It is also simple and easy to prepare! The shaved carrot ‘lox’ requires a quick marinade, using hickory liquid smoke, fresh lemon juice, salt and pepper. This mixture tenderizes the root vegetable, and provides a smoky, briny flavor. The soft silken tofu is blended in a food processor with ‘cheesy’ nutritional-yeast, and umami-rich white miso – offering a smooth and savory schmear. Mary’s crackers serves as the base of this recipe, made from a handful of wholesome, nutritious ingredients – this is one of the few packaged products I recommend. However, one can also use another whole grain, unrefined cracker or bread instead. Classically paired with ‘smoked salmon’, the fresh dill is an important component to this recipe (not just garnish), as it brightens the dish and brings all the flavors together!
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.
These sweet/salty, chewy/crunchy seed bars are a delicious and nutritious whole food, plant-based snack! Offering a full spectrum of amino acids/protein, unprocessed energy/carbs from the dates, plenty of fiber, vitamins, minerals, and antioxidants. A great back-to-school item for kids attending nut-free schools and otherwise. A healthier option compared to the packaged store-bought bars, made with processed sugars, refined oils, and preservatives. These DIY bars are made from just a handful of real, nutrient-dense ingredients. Quick and simple to make, this recipe requires no baking, just the use of a handy food processor – my go-to kitchen tool!
These delicious and nutritious bars are packed with plant-based protein, good fats, and whole-food carbs – an ideal pre or post-workout snack. Designed for the plant-based athletes I work with, this recipe offers concentrated energy from the fiber-rich dried fruits, and protein from the nuts and seeds. This combination of macronutrients provides a boost of energy without spiking your blood sugar level, and allows for steady energy release. Unlike store-bought packaged bars, these have zero added sugars, oils, or preservatives – making it a much healthier option. These bars can also be enjoyed as a dessert, a healthy and tasty treat for the whole family!
It is apple season here in Quebec and I was lucky to have been gifted these beautiful, delicious and nutritious apples from my friend Justine who went apple picking at a nearby organic orchard, Verger Biologique Maniadakis. This recipe makes for a delicious and nutritious breakfast, snack or dessert!
This healthy whole-food dessert or snack provides a wide range of nutrients, with no added sweeteners or oils. Almonds are a fantastic source of protein, magnesium, potassium, calcium, iron, Vitamin E, B vitamins, fiber, and healthy fats. Cashews are a good source of protein, iron, B vitamins, vitamin K, Magnesium, selenium, potassium, zinc, and good unsaturated fats. Apricots are a great source of vitamin A, iron, calcium, magnesium, potassium and fiber. I normally use unsulfured apricots, which you can find at most health food stores, but I only had sulphured apricots in this case. Sulfur dioxide is used as a preservative to extend its shelf life and preserve the fruit’s bright color, which is why un-sulfured apricots are a darker brown. While it is optimal to avoid preservatives and processed foods, being flexible around food is also important in maintaining a healthy diet and relationship with food. Simply focus on making the healthiest choices you can with the resources you have!
These delicious whole-food bars were designed to provide a nutritious balance of complex carbohydrates, plant-based protein, healthy unsaturated fat, fiber, plenty of vitamins, minerals and antioxidants. Enjoy one of these bars as a mid-morning or mid-afternoon snack, or as a healthy dessert!
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!
PRANA is a Montreal-based food company that produces 100% organic, vegan, gluten-free snacks made with high-quality nuts, seeds, and dried fruit. The company was started in 2005 by Quebec-native and principal-owner Marie-Josée Richer, an inspiring entrepreneur, foodie, and now mother of two. Marie-Josee and her business / life partner Alon Farber have created a uniquely sustainable and ethical business model, sourcing only certified organic products and maintaining direct relationships with their international suppliers. Even their local organic maple syrup is harvested using tree diversification and enforcing tapping guidelines, thus protecting the tree’s and preserving the ecosystem.