Recipes
Looking for healthy and delicious recipes? You’ve come to the right place! On this page you’ll find some of the recipes I often recommends to my clients. I do test them beforehand and only share ones that are reasonably easy to make. Some of them can be made with help from your kids!
Yogurt Chia Seed Pudding
Author Taylor Stinson
Photo from thegirlonbloor.com
Prep Time 10 minutes
Chill Time 1 hour
Total Time 1 hour and 10 minutes
INGREDIENTS
- 2 cups Greek yogurt
- 2 Tbsp honey
- 1/2 cup chia seeds
- 3 cups unsweetened soy/almond/cashew milk
TOPPING INGREDIENTS
- 1/4 cup strawberries
- 1/4 cup blueberries
- 2 kiwis
INSTRUCTIONS
In a large bowl, mix Greek yogurt, honey, chia seeds and soy milk together, stirring to combine.
- Wait one minute, then stir mixture again. Divide evenly among 4 (16 oz) mason jars or medium-sized containers with lids. Top with fruit.
- Refrigerate for at least 1 hour before serving (I like to make mine the night before).
NOTE: Nutritional info does not include toppings.
Try out different flavours and mix-ins like cocoa powder, vanilla extract and more.
Refrigerate the chia pudding for at least 1 hour before serving.
Store this recipe in the fridge for up to 5 days in mason jars. Add on fresh toppings and dig in!
Nutrition
Calories: 373kcal | Carbohydrates: 38g | Protein: 17g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 3mg | Sodium: 155mg | Potassium: 493mg | Fiber: 10g | Sugar: 24g | Vitamin A: 393IU | Vitamin C: 1mg | Calcium: 456mg | Iron: 3mg
Cookie Dough Protein Balls
Author from the “Oh She Glows Every Day” cookbook
Photo from thehappyfoodie.co.uk
Prep Time 10 minutes
Total Time 10 minutes
Ingredients
- 1 cup raw cashews
- 1/2 cup rolled oats
- 1/2 cup pitted Medjool dates
- 1 Tablespoon pure maple syrup
- 1 Tablespoon Raw Cashew Butter
- 1/2 teaspoon pure vanilla extract
- 1/4 teaspoon fine sea salt
- 2 Tablespoons mini-chocolate chips
Instructions
- In a food processor, combine the cashews and oats and process until a fine flour forms, 30 to 60 seconds. (Don’t process too long or cashews will turn to butter!)
- Add the dates and process again until they are finely chopped.
- Add the maple syrup, cashew butter, vanilla, and salt. Process until combined. The dough should stick together when you press it between your fingers.
- Pulse in the chocolate chips until combined.
- Line a large plate with parchment paper. Remove the blade from the food processor, and using your hand, grab a tablespoon of dough and roll it into a small ball. Repeat.
- Chill the cookie dough balls in the freezer for about 30 minutes. Then store them in an airtight container in the fridge for up to a week.
- ENJOY!!
Change of Season Soup
Ingredients:
2- 3 ounces of each herb. Often found prepackaged at The Herbal Dispensary at 409 Roncesvalles Avenue or Sun Ming Hong at 412 Dundas Street West in China town.
Codonopsis root
Astragalus root
Dioscorea root
Chinese Lycii berries
Directions:
Fill a large pot with water. Add herbs. Bring to a boil and simmer for 4 hours.
Add water to refill, as needed.
After 4 hours, remove herbs with slotted spoon.
Drink as a broth or use as a soup base for other vegetables.
Makes approximately 4 litres of soup.
Drink 1 cup twice a day for 12 days to support the immune system.
Discontinue drinking the soup if you have a cold or flu.
Nut Butter Overnight Oats
Prep time – 5 minutes Total time – 6 hours 5 minutes
EASY nut butter overnight oats made with just 5 ingredients and 5 minutes of prep time. Naturally sweetened, vegan, gluten free and so delicious.
Serves: 1
INGREDIENTS
OATS
1/2 cup (120 ml) unsweetened plain almond milk
3/4 Tbsp ( 9 g) chia seeds
2 Tbsp (32 g) natural salted almond (or cashew) butter (creamy or crunchy)
1 Tbsp (15 ml) maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste), optional
1/2 cup (45 g) gluten free rolled oats
TOPPINGS
Sliced banana, strawberries or raspberries
Ground flaxseed or additional chia seed
Granola
INSTRUCTIONS
To a mason jar or small bowl, add almond milk, chia seeds, nut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The nut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of nut butter to enjoy the next day).
Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).
Recipe by minimalistbaker.com
The next day, open and enjoy as is, or garnish with desired toppings (see options above).
Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.
NUTRITIONAL INFO per serving size: Calories : 454 Fat 23.9 g
Carbohydrates 50.9 g Sugar 14.9 g Fibre 12 g Protein 14.6 g
Mini Turkey Meat Loaves With Herbed Potatoes
Make weeknight dinners fun (for adults and kids) with these veggie-packed, tomato sauce–topped mini meat loaves. Cooking your potatoes on the stove top with the help of a little steam gets dinner on the table more quickly. Steamed green beans make a nice veggie side dish.
Prep time – 20 minutes
Total time – 30 minutes
Portion size – 4 servings
Ingredients
1 tbsp (15 mL) olive oil
1 sweet red pepper, finely chopped
2 cloves garlic, minced
1 tbsp (15 mL) dried Italian herb seasoning
1/2 tsp (2 mL) each salt and pepper
2 cups (500 mL) chopped baby spinach
450 g lean ground turkey
1/2 cup (125 mL) quick-cooking (not instant) rolled oats
1/2 cup (125 mL) bottled strained tomatoes, (passata)
1 tbsp (15 mL) cider vinegar
2 tsp (10 mL) liquid honey
3 large red-skinned potatoes, scrubbed and cut in 1/2-inch (1 cm) chunks
Preparation
In small skillet, heat 1 tsp of the oil over medium heat; cook red pepper, garlic, half of the Italian seasoning, and a pinch each of the salt and pepper, stirring often, until red pepper is softened, about 4 minutes. Stir in spinach; cook until wilted and no liquid remains, about 2 minutes. Transfer to bowl; let cool slightly.
Mix turkey and oats into pepper mixture; roll into eight balls; place one each in wells of nonstick muffin pan.
Stir together strained tomatoes, vinegar and honey; spoon over meat loaves. Bake in 400 F (200 C) oven until instant-read thermometer inserted into several reads 165 F (74 C), about 12 minutes. Broil until sauce on top thickens, about 2 minutes.
Meanwhile, in nonstick skillet, heat remaining oil over medium-high heat; cook potatoes, and remaining Italian seasoning, salt and pepper, stirring, until potatoes are lightly browned, about 5 minutes. Add 1/2 cup water; reduce heat, cover and simmer until no liquid remains and potatoes are almost tender, about 5 minutes. Uncover and cook, stirring, until potatoes are tender, about 5 minutes. Serve with meat loaves.
Nutritional Information per serving: about
cal 404
pro 26g
total fat 14g
sat. fat 3g
carb 44g
dietary fibre 5g
sugar 8g
chol 89mg
sodium 474mg
potassium 1,219mg
By Irene Fong and The Test Kitchen
Source: Canadian Living Magazine: March 2014
Breakfast sushi with nori
Ingredients
5 organic pastured eggs
4 nori sheets (I like Main Coast Sea Vegetables)
25g smoked salmon
1 ½ avocados, sliced
1 cup spinach
1 tbsp fresh dill, chopped
1 tbsp organic grass-fed ghee or coconut oil
1 glass of water
Coconut Aminos
Preparation
• Scramble the eggs in the ghee (or coconut oil) over medium heat, then let them cool.
• Lay out a square of plastic wrap that is just larger than your nori sheets.
• Lay a nori sheet over top, and evenly spoon on a quarter of the scrambled eggs as shown above.
• Layer over a slice of smoked salmon, covering the scrambled eggs.
• Sprinkle with fresh dill, and further layer avocado slices and spinach leaves.
• Carefully take the end of the nori and roll it over the ingredients using the plastic wrap or bamboo mat to help you.
• Continue rolling, and when you need to seal the roll, run a line of water down the open edge with a damp finger, and “glue” it together.
• Using a freshly sharpened knife, slice the rolls into 2-3cm long pieces.
• Serve with Coconut Aminos, or just consume ravenously.
From the website: http://www.sarahramsden.com/breakfast-sushi/
Mini Spinach & Feta Frittatas
Individual frittatas make a great grab-and-go breakfast. Reheat them in the microwave or, wrapped in foil, in the oven. To change it up during the week, sandwich a warmed frittata in a toasted English muffin.
By Rheanna Kish and The Test Kitchen.
Source: Canadian Living Magazine: October 2012
Ingredients
2 tbsp (30 mL) olive oil
2 green onions, thinly sliced (white and green parts separated)
10 oz (283 g) mushrooms, thinly sliced
1/4 tsp (1 mL) pepper
1 pinch salt
4 cups (1 L) lightly packed fresh spinach, chopped
8 eggs
1/3 cup (75 mL) milk
1/2 cup (125 mL) crumbled feta cheese
Preparation
In skillet, heat oil over medium-high heat; cook white parts of green onions, stirring, for 1 minute. Add mushrooms, pepper and salt; cook, stirring occasionally, until no liquid remains and mushrooms are light golden, about 6 minutes.
Stir in spinach; cook, stirring, until wilted, about 1 minute. Remove from heat; stir in green parts of green onions. Divide among 12 greased muffin cups; set aside.
In bowl, beat eggs with milk; divide egg mixture evenly among muffin cups. Sprinkle each with feta cheese.
Bake in 350 F (180 C) oven until edges are set, about 10 minutes. Broil until puffed and golden, about 2 minutes. Let cool in pan on rack for 4 minutes. Serve warm.
Make-ahead: Let cool; refrigerate in airtight container for up to 3 days. Or individually wrap in plastic wrap and freeze for up to 1 month. Reheat to serve.
