Four-Seed & Date Protein/Energy Bars.

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!

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Swiss Chard Salad with Apple, Radicchio, Seeds, Chickpeas & Currants.

This fresh and satisfying complete-meal salad makes a great picnic dish, or healthy addition to your summer BBQ! Celebrating one of my fave leafy greens, Swiss Chard! using both the leaves and delicious stems – which are often unnecessarily thrown out. The slightly bitter, sweet, earthy and tender leaves make for a tasty and nutritious salad base, as an alternative to your usual suspects (kale/romaine/arugula). Combining the bitter chard and radicchio, with the sweet apple, currants, and maple dressing – helps to balance the flavor of this dish. Adding crunchy dry toasted sunflower seeds offers a texture and nutty taste – a completely different food compared to raw sunflower seeds. They also provide a serving of protein and healthy unsaturated fats, along with the chickpeas – another good source of plant-based protein!

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Breakfast Bowl: Tofu ‘Yogurt’, Buckwheat & Fig Granola, with Orange.

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!

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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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Warm Roasted Vegetable & Quinoa Complete Meal Salad.

This warm roasted vegetable, quinoa salad is one of my go-to meals that I enjoy at this time of year, as the temperature drops. An quick and easy ‘complete meal salad’, this salad is incredibly versatile! you can use roast different seasonal veggies, pseudo-grains like buckwheat (which is locally grown), fresh herbs of choice, plus an assortment of nuts/seeds and dried fruit. Simply follow this basic formula for a delicious and highly nutritious warm plant-based salad: mix complex-carb rich roasted veggies with protein-dense pseudo-grains, fresh herbs, aromatics like roasted garlic, and a light citrus vinaigrette.

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Apple-n-Banana Sweetened Granola & Silken Tofu ‘Yogurt’.

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).

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The Ultimate Plant-Based Protein Energy Bars.

I designed this recipe for my plant-based athlete clients, to provide them with a whole-food based, nutrient-dense, protein-rich energy bar. These bars are not only healthy but are delicious! offering a nice balance of sweet & salty, chewy and crunchy. Unlike most packaged commercial bars that have added sugars, oils, preservatives or processed/refined ingredients, these bars use strictly natural, organic ingredients.

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Prana Bio. Made in Montreal.

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.

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