- 1/2 cup Red Quinoa (cooked)
- 1/2 Avocado
- Pink Himalayan Salt (when cooking quinoa)
- 1 Nori Sheet
- 1/2 Carrot
- 1/2 Cucumber
- 5 tbsp Lemon Juice
- 1 tsp Brown Rice Miso Paste
- 1 tbsp Brown Rice Syrup
- 2 cm Ginger Root grated
- 1 tsp Black Sesame seeds
I like party snacks as much as anyone, but I find that it’s easier to make my own, so that I can control all my ingredients and maximize nutritional benefit.
These crackers are the perfect example of that. Gluten free, lightly seasoned and full of cellular-building omega 3 fatty acids, these crackers make a great addition to any cheese tray (speaking of which- check out a few of my vegan cheese recipes to perfectly compliment these crackers!). Most store bought crackers are full of empty calories, simple carbs, sugar and fat. Even a moderately healthy gluten free option can contain an alarming amount of preservatives and other unpleasant ingredients. These crackers have an incredibly low carb count, thanks to the use of almond flour. What I love most about these crackers, though, is all the added omega-rich ingredients mixed in. Omega fatty acids are the building blocks for most of the cells in your body. They are particularly important for the healthy development and function of the brain and eyes, and have been linked to cardiovascular health as well.
Linseeds, also known as flax seeds, are incredibly rich in omega 3’s. They are high in both protein and fiber, while being low carb, with a neutral taste and a pleasing crunch that work well in this recipe. Sesame seeds add a depth of flavour, while also contributing to the nutritional profile with a host of beneficial minerals, such as magnesium, iron, calcium and copper. Pumpkin seeds are arguably the powerhouse ingredient in this recipe, with a wide variety of nutrients including protein, calcium, magnesium and antioxidants. Likewise, almonds are rich in calcium, protein and omega fatty acids, with a pleasant flavour that works well in these crackers. I made my own almond meal by pulverizing whole nuts myself, but you can always buy almond flour to save yourself a step. When purchasing your almond flour, make sure it’s unbleached and untreated.
Paired alongside some vegan cheeses and fresh fruit, these crackers will be a welcome addition to any gathering! Best of all, you’ll come out of the holidays without having any post-meal guilt or food pains! Eating well should fit into your lifestyle! Happy holidays, and remember- eat well to live well!
Preheat the oven to 160C and line a baking tray with baking paper.
2. Combine all ingredients together and mix well.
3. Leave for 5-10 minutes to thicken.
4. Spread the mixture on the tray, pressing down using a spoon.
5. Bake for 20-30 minutes.
6. Remove from the oven, cut into crackers using a knife, flip them over and bake for another 20-3 minutes.
7. Store in a sealed container for 2 weeks.
This butterbean dip is the perfect addition to a crudite or cracker plate (see my recipe on Omega 3 crackers for some cracker inspo!), and is so easy to whip up in big batches.
As with any bean dip, this dip is filling and satisfying, loaded with protein, fiber and omega fatty acids. It’s so easy to put together, and keeps in the fridge for up to a week, making it the perfect after-school snack or a yummy addition to a work lunch.
Butterbeans, also known as young lima beans, are full of protein, B vitamins, iron and fiber. They’re also an excellent source of magnesium; magnesium is necessary to metabolize glucose efficiently, it balances nitric oxide in the body, and it calms nerves and helps replenish muscles. It’s also been shown to be effective in reducing menstrual pains.
This dip comes together in less than 10 minutes, and is ready in under an hour (including chill time). Feel free to use any herbs you like in this recipe. I kept it simple with a bit of parsley and thyme, but you can take this recipe in so many different directions, flavour-wise. Add in a pinch of chipotle, a squeeze of lime and some freshly chopped coriander for a latin-inspired dip, or rosemary and lemon for a mediterranean feel. Try this protein-packed, low fat dip at your next function, and give the gift of health to your loved ones! Until next time, eat well to live well!
Drain the beans.
2. In a food processor, add all the ingredients and blend until smooth and creamy.
3. Chill in the fridge before serving.
Heat the coconut oil in a large pan or asian wok.
2. Add the onion, sweet potato, aubergine, garlic & ginger, miso,and saute for 5 minutes to soften the vegetables, add the spices, Kaffir leaves and Tamari sauce.
3. Add tomatoes and cook for a further 2-3 minutes to soften the tomatoes.
4. Add the coconut milk and Mung beans.
5. Simmer for 15-20 minutes, until the vegetables are soft.
6. Once finished cooking, add spinach leaves and leave it.
7. Serve with Red rice.
Cold weather means hearty meals in my house. With all of us having very busy lives, it’s nice to be able to come together as a family and enjoy a warm, filling meal that is equally satisfying and nutritionally balanced. Cooler weather also means that cold and flu season will soon be upon us, and I want to keep our immune systems at peak performance so that nothing will interrupt our busy lives.
With the boys back in school and me working on several projects (including the personalized cooking lessons I’ve begun teaching, and my Plant-based Nutrition course I’m still in the throes of completing), I need to be able to make healthy dinners that come together quickly and easily, and don’t involve a lot of cleanup. That’s what I love about roasting- it doesn’t involve a lot of different pots and pans, and most of the cooking time is spent in the oven, making it a worry-free meal! To make things even easier, the glaze for the aubergine can be made up to two days in advance.
This recipe is the perfect cold weather dinner. The combination of lemongrass, turmeric, and garlic create a potent immunity enhancer, while the aubergine and chickpeas provide valuable carbohydrates, protein and amino fatty acids to replenish your body after a long, busy day. The miso paste and rice syrup are give the aubergine a sweet, salty flavour that add body and depth to this recipe.
Aubergines have been hailed as a weight management food, mainly due to their high fiber content and low calorie count. Aubergines are rich in vitamins B1 and B6, as well as copper, magnesium and manganese. They’re also a great source of antioxidants, particularly one called nasunin, which is found in its deep purple skin. Aside from being a powerful antioxidant, nasunin is particularly good at protecting the fatty acids in cell membranes, contributing to healthy brain function.
Chickpeas are also incredibly high in dietary fiber, while also being relatively low calorie. They’re rich in protein and omega fatty acids, and contain a wealth of minerals including manganese, folate, copper, phosphorus, iron and zinc.
This recipe is so warm and filling, and perfectly balanced with all the vitamins, minerals, protein, and fat necessary to replenish your body after a long day. Because it’s fairly easy to put together, it’s a great option for a weeknight dinner as well! Eating well should be filling and satisfying! Until next time, eat well to live well!
Preheat the oven to 185C
Cut aubergine in half and score.
Blend all the glazing ingredients in a blender and apply on aubergines.
Bake aubergines for 20-30 min
Mix cooked chickpeas with smoked paprika and cherry tomatoes. Lay the chickpeas in a small baking dish, and bake for 15-20 minutes.
Assemble the dish- spoon the baked chickpeas on the aubergines and garnish with toasted flaked almonds.
This recipe is the perfect pre-fall treat. As we move into fall, nights get cooler and we start to think of pies. I love pie- sweet or savoury, it’s a complete meal in a pleasing package. This pie has a lot of ingredients, but is fairly easy to put together. By making the filling up to a day in advance, a lot of the work is cut down, leaving just the crust to put together, and the assembly of the pie.
I love gluten free pie doughs. They’re much easier to work with than traditional doughs, mainly because you don’t have to play by the rules imposed by gluten. Anyone who’s ever made a pie crust knows how tricky it can be- you’re not supposed to mix too much or over-handle it for fear of the dreaded gluten development (which makes crusts tough and chewy), and it’s difficult to gauge just how much liquid to use or how to handle it to ensure a successful pie. Gluten free crusts are a completely different ball game. Because it doesn’t have any gluten, there’s no real risk of overworking the dough- you can pop everything into a standing mixer or food processor, and mix until a dough has formed. Gluten free doughs often have little or no elasticity (it’s gluten that creates the stretchy pliability found in pie and pizza doughs), so they don’t need to be rolled out- simply press the dough straight into the tart pan, making sure the edges and corners are all filled and even.
For this filling, I used a combination of vegetables. While the main star of the recipe is definitely bright, beautiful asparagus, this hearty filling is also full of artichokes, cauliflower, corn, quinoa, chia and flax. The end result is creamy, textured, and full of nutritionally rich food sources. The individual ingredients can be changed to suit your preferences, but the key is to get a good variety of textures, colours and flavours. Use whichever vegetables and grains you have on hand, and really make this recipe your own! The objective of starting the filling on the stovetop isn’t to completely cook it- the veg finish cooking in the oven, so you’re mainly just getting the process started on the stove. By allowing the filling to cool and sit in the fridge overnight, you ensure that all the flavours have time to marry together and absorb into one another.
This warm, wholesome meal is the perfect treat for a cool night. It’s visually impressive enough to serve at a party, but is also perfect for a quiet family dinner as well. Best of all, it tastes great warm or cold, so leftovers make a great lunch option for the next day! Eating well should always make you feel great! Until next time, eat well to live well.
Make the filling-
1. Cook Quinoa according to package instructions.
2. In a medium frying pan over medium heat, warm the coconut oil and saute the garlic, cauliflower and corn. Add the cardamom, cumin and salt, and cook for 1-2 minutes. Add the cooked quinoa, and cook for another minute or so. Mix in the artichokes. (this can be done up to a day in advance).
3. Combine Flaxseeds, Chia seeds, Nutritional yeast and Oat cream in the cooked vegetables.
4. Next, make the pastry- Preheat oven to 350 F. In a large bowl or food processor, mix all ingredients until a dough has formed. Press the dough into a tart shell. Lay a sheet of parchment over the dough, and fill with baking beans. Blind bake for 15 minutes, and allow to cool.
5. Lay the filling in the center of the pie shell, and top with asparagus spears. Bake 20 minutes, until bubbling and golden. Allow to cool for 10 minutes before serving.
I used 18cm quiche tin
This recipe has it all! Noodles, hearty vegetables, decadent sauce- and the best part is, it’s practically fat free, low in calories and dense in nutritional value!
I love noodle dishes. There’s something so pleasant about slurping a big bowl of noodles, and they’re so versatile and easy to put with whichever flavours you like. My boys are all big fans of noodles, too, so I like to mix up the rest of my ingredients and give them a completely new noodle dish every time! This time, I chose to make a roasted pepper sauce, and then roast courgettes and top them with a turmeric-oat cream sauce for an intense, rich noodle experience.
Rice noodles are a great gluten free alternative to pasta noodles, and can be used interchangeably. The best part about rice noodles is that because they don’t get soggy, leftovers the next day taste great! Ounce for ounce, rice noodles share the same carbohydrate levels of regular pasta noodles, but an ounce of rice noodles goes much further than an ounce of pasta, so you end up consuming less calories overall. My rule of thumb is to serve roughly 1-2 oz of rice noodles per person, which is usually more than enough when coupled with all the other ingredients.
My pepper sauce, which is enhanced with cumin, ginger and garlic, is rich, healing, and delicious. Cumin has long been used as a medicine in Indian cultures, and is rich in anti-inflammatory properties, vitamins A, C, E and B6. It is also rich in amino acids, protein, carbohydrates and dietary fiber. Ginger is another excellent healer. Besides being great for sore tummies, it’s full of anti-inflammatory properties that can soothe sore muscles, reduce the effects of ailments such as osteoarthritis, and reduce pain. Likewise, garlic is excellent for easing pain and inflammation. A healing food that has been used as medicine since Roman times, garlic is rich in manganese, vitamins B6 and C, selenium and fiber.
My courgettes are sauced with turmeric and oat cream. Turmeric has a solid track record for healing digestive issues, and is known to relieve the symptoms of IBS and other digestive disorders. Turmeric is closely related to ginger and shares many of its healing abilities. I’ve discussed oats at great length in previous posts, and love that they’re rich in magnesium, fiber, manganese, selenium, phosphorus, and zinc. The oat cream adds a creamy thickness to the sauce and a mild sweetness, making it rich and flavourful.
This meal is easy enough to put together on a weeknight, but impressive enough to serve to guests at a dinner party. It’s full of so many healthy ingredients, and leaves you feeling satisfied and healthy. Until next time, eat well to live well!
First, make the sauce- Preheat oven to 185 C (400 F)
2. Lay the peppers on a baking sheet lined with parchment, and drizzle with olive oil. Bake for 15 minutes.
3. Transfer the roasted peppers to a food processor with the cumin and a bit of the ginger, and ¼ cup water. Puree until smooth.
4. Bring a large pot of water to the boil, and cook noodles according to package directions.
5. Meanwhile, heat a large pan over medium heat with a bit of coconut oil. Add the garlic and ginger, and cook until fragrant. Add the noodles, and season with a pinch of salt
6. Add the sauce to the noodles, and toss well to combine.
7. Prepare the courgettes- Cut the courgettes in half, and brush with oil. Bake at 185C for 15 minutes.
8. Mix the turmeric powder with oat cream and a pinch of salt. Layer generously over the courgettes.
I’ve been making ice pops all summer for my kids. They’re a fun, easy way to beat the heat, but store bought ones tend to be full of sugar, artificial colours and flavours, and absolutely zero nutritional value. That’s why I love making homemade ice pops- I get to control what goes into them, and what stays out. If you’ve been following my blog, you may have seen a few of my other fun ice pop recipes before (if not, definitely check them out for some yummy inspo!); those pops are all full of natural, healthy ingredients, but these pops are by far the simplest, easiest, most natural pops I’ve ever come up with! That’s because they only have two ingredients- watermelon, and hemp seeds! That’s right, two ingredients! They taste incredible, my kids love them, and they are so easy to make!
I love fresh watermelon. It’s a beautifully sweet summer fruit, and I look forward to seeing it in my farmer’s market every year. This time of year, watermelons are particularly sweet and bursting with that watermelon-y flavour. You can do so much with them too- I have pickled watermelon for salads (yum!), pureed it into smoothies, and eaten it straight up (my favourite!), but this was my first time experimenting with turning this pink, lovely fruit into a frozen treat for the kids. It’s one of the lowest calorie fruits out there, and is full of beneficial nutrients, including vitamins A, C, B1, B5 and B6, magnesium, and potassium! When perfectly ripe, it has a sweet flavour that can’t be beat.
People often tap the watermelon to see if it’s fresh. I, however, check the bottom of my melons before buying. When a melon ripens naturally on the vine, it forms a brown spot where it was sitting on the ground. When buying melons, always look for the rough brown patch, so you know it had the chance to ripen naturally and soak up all the sweetness that can only be obtained with time. Once you’ve picked your perfect melon, use it within two days and keep it at room temperature to preserve its flavour and texture.
These pops come together really quickly. Just cut up a watermelon, whiz it through the blender or food processor until smooth, and pour all that pink goodness into ice pop molds. To add a bit more nutritional value, as well as a little presentational panache, I decorated the bottom of my pops with hemp seeds. Hemp seeds are full of good fat, protein, and a whole bunch of trace minerals such as zinc, copper, iron and manganese. They’re a great way to add some replenishment to your body after a long day running around in the sun. They also rejuvenate your hair, skin and nails, keeping you glowing and healthy.
When making these pops, allow adequate freezing time. Typically, I try to make my pops at least a day before I plan on eating them, but in the very least they need roughly 4-6 hours to fully freeze. When removing them from the molds, run some hot water over the surface of the pop moulds to help loosen them.
I hope you enjoy these amazingly simple, naturally sweet, fruity treats! Eating well should be fun and refreshing! Until next time, eat well to live well!
Cut a ripe watermelon into cubes, and puree in a blender or food processor until smooth (don’t worry about seeds- a watermelon seed or two never hurt anyone!)
2. Transfer the pureed fruit into ice pop moulds, and freeze for 2 hours, until they begin to solidify. Take the molds out of the freezer, and sprinkle some hemp seeds along the base of the pops, around the stick. Add a small amount of water just to ensure the hemp seeds stick to the pops.
3. Return the pops to the freezer for another 3 hours, until fully frozen.
I love a good smoothie bowl! Beautifully eye catching and fun to eat, smoothie bowls give us a little more substance than a regular drinkable smoothie. My favourite thing about smoothie bowls is that they’re completely customizable to meet any range of tastes and dietary requirements; I enjoy topping mine with various fruits and nuts, to give my bowl some colour and texture.
Summer has been a very busy time for me. The kids are out of school, there are activities and errands on top of all of my regular day to day stuff, and I find that a nice, cold, fruity smoothie bowl really helps give my energy a kick-start. Lately, I’ve been enjoying it as an afternoon snack, because it gives me a moment to relax and just do something good for myself. This smoothie bowl happens to be full of protein from the vegan protein powder I added, and full of good fats, carbohydrates, vitamins, minerals, anti-inflammatories and antioxidants.
Vegan protein powder is something I like to keep on hand. It’s an easy way to inject more protein into your diet, if that’s something you’re concerned about, and it’s virtually flavourless, so it goes with literally anything! I buy mine at the health food store, but have also seen high quality brands at some high end grocery stores. Make sure to check the labels to ensure it is vegan before buying. Raspberry powder is another one of my favourite powders right now! Made up of dried, pulverized raspberries, it’s full of manganese, vitamin C, and phytonutrients. It tastes great, and is an excellent source of additional sweetness, flavour and colour!
I chose to make my smoothie bowl nice and fruity, with a summery combo of banana, raspberries and strawberries. You can use whatever fresh or frozen fruit and vegetables you like in your bowl, but I wanted to keep this one sweet and berry-forward. To top, I used a combo of nuts and fruit this time. I’ve been on a bit of a hazelnut kick lately- I love their crunch and delicate flavour! Hazelnuts are also great for you- they’re high in calcium, vitamins B and E and magnesium! Likewise, almonds are an excellent source of calcium and magnesium, but also contain a significant amount of copper, iron, riboflavin and healthy fats.
This smoothie bowl makes the perfect breakfast or snack option, to get you through the busiest of days! It’s light enough so it won’t weigh you down (you could totally work out shortly after consuming one of these!), and it gives you a good shot of energy that lasts the entire day. So go ahead- bust out your blender, snap a few shots for Instagram (you know you want to!), and dive in! Until next time, eat well to live well!
In a blender or food processor, combine all ingredients.
2. Pour into a bowl or cup, and decorate with your favourite toppings. Serve immediately.
Courgettes (known as zucchini on the other side of the pond) have been having a great season, and I had quite a few that I needed to use up. I decided that this was the perfect opportunity to make fritters. Whether you eat these fritters on their own or decide to dunk them in your favourite sauce, you’ll love this easy, fun treat!
The key to making these fritters is to make sure that any excess liquid is drained out of the pureed courgettes, so that the fritters cook properly and crisp up nicely. The best way to ensure this happens is to drain the courgette puree on a cheesecloth lined colander. Cheesecloth is easily found at baking supply shops or high end grocery stores. If you don’t have cheesecloth, a clean kitchen towel can work in a pinch.
Once the pureed courgettes are ready, simply mix them with buckwheat flour and shape the fritters for frying! I prefer to fry my fritters at a low temperature. There are several reasons for doing so- firstly, it has been proven that olive oil degrades and loses all of its nutritional benefits when it’s heated past a certain point. Keeping the temperature relatively cool prevents the oil from breaking down, saves the valuable vitamin C, A, magnesium and folate in the courgettes (which also break down when exposed to high temperatures!), and also minimizes the risk of burning your fritters.
These fritters are easy to put together, and make a delicious snack or light lunch. They can be shaped in advance and fried at the last minute just before serving, making it even quicker and easier! Try these fun, delicious fritters today! Thanks for following, and as always- eat well to live well!
Combine the courgettes, lemon juice, parsley, coriander, water and oil in a food processor. Puree until smooth.
2. Lay a piece of cheesecloth over a colander, and pour mixture out. Squeeze lightly, to release as much water as possible.
3. In a large bowl, combine the flour and courgette mixture. Shape out small fritters, about 2” in diameter.
4. Preheat a medium sized heavy bottom skillet over low heat. Add ¼ cup olive oil, and gently fry the fritters in small batches, making sure not to overcrowd the pan. Add a bit more oil as needed between batches.
5. Lay the fritters out onto baking sheet lined with paper towel, and allow the excess oil to drain off before serving.