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 […]
These delicious and nutritious cookies are made from whole unrefined ingredients, with no added processed sugars, oils, flours or animal products. The rolled oats and peanuts provide plant-based protein, fiber-rich complex carbs, and good fats – for steady energy. Instead of using processed sweeteners, I used whole dates and a little maple syrup – both optimally healthy options. Creating your own ‘flour’ using whole rolled oats and peanuts, offers more nutrition, and results in a lower-glyemic dessert. No need for added oils in this recipe! just natural peanut butter, which is packed with nutrients and rich flavor. While these cookies are meant to be enjoyed as a special dessert, these cookies ARE healthy enough to have for breakfast or as a snack. They may taste indulgent, but they are much healthier than any store-bought cookies!
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.
Inspired by the childhood classic, this PB&J dessert is made from nutritious whole-food ingredients, sweetened with maple syrup. Packed with plant-based protein, fiber-rich complex carbohydrates, good fats, vitamins, minerals, and antioxidants!
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 ‘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!
One of the most common questions I get asked is, “what should I eat for breakfast?”. While there are numerous healthy, plant-based breakfast options to enjoy, granola and yogurt is the most popular amongst my clients. This post is aimed to provide the people I work with, and yourselves, with some nutritious whole-food recipes that you can make in bulk at home. By making your own breakfast cereal, you can ensure that there is no refined sugar, fat, or potential allergens (ex: modified milk ingredients), and preservatives added. A nutritious whole-foods breakfast will provide you with energy needed for optimal mind and body function. Not all breakfast foods are created equal however, so it is important to prepare a breakfast composed of both complex-carbohydrates for energy, and protein, for sustained energy. Eating a whole-foods plant-based breakfast each morning boosts your energy, enhances your mood, improves concentration, keeps blood sugar stable, helps prevent sugar cravings, reduces risk of type 2 diabetes, and support a healthy body weight (BMI).