I’m constantly coming up with new recipes that my entire family can enjoy. I try my best to incorporate familiar flavours and nutritionally dense ingredients into approachable recipes. I decided to tweak my recipe for vegan lasagna, just to mix things up for my hungry gang.

 

This time, I decided to add a creamy potato base to my lasagna. It mimics the cream and cheese you would find in traditional lasagna, and adds another layer of flavour and texture to the finished product. Aubergines make up the bulk of this lasagna, adding a meat-like texture and a pleasing flavour when seasoned with the cumin, coriander, garlic and tomatoes. The cauliflower top crisps up slightly in the oven, giving the illusion of cheese and a ton of antioxidants, vitamins, minerals and protein. By slicing the cauliflower medallions very thinly, they have the chance to cook through properly, making every bite perfect.

 

The best part about this recipe is that it can be prepped in advance, making it an easy and delicious option for a mid-week family dinner. The potato cream can be made up to two days in advance and kept in the fridge. The cauliflower can be cut into medallions up to two days in advance, as well, and the aubergine puree can be made up to a day in advance. If you really want to speed up the dinner-making process, layer the lasagna in a baking dish up to a day in advance, and then just bake it when you’re ready to eat!

 

This healthy dinner is a favourite in my house, and will be a favourite in yours as well! For added nutrition, flavour and texture, add any roasted vegetables you like in between the layers, to make the lasagna your own. Eating well should be something your whole family can enjoy! Eat well to live well.

Vegan Lasagna

Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course

Ingredients

For Aubergine base:

  • 3 Aubergines
  • Olive oil
  • 1 head of Garlic
  • Himalayan pink salt
  • 1 tsp Cumin ground
  • 1 tsp Coriander ground
  • 1 tbsp Tomato purée

For Potato base:

  • 6-10 Potatoes
  • 1/4 cup Oat cream
  • 2 tbsp Nutritional Yeast
  • 1 tsp Nutmeg ground
  • Himalayan pink salt

Topping:

  • Cauliflower, cut into medallions
  • Olive oil
  • Cumin

Instructions

  • Preheat oven to 185C (365F)
    2. Brush the aubergines and garlic with olive oil and season with salt. Bake for 20-25 minutes. Once cooked, transfer to a food processor and puree until smooth, add Cumin, Coriander, tomato purée and salt.
    3. Boil potatoes until soft. Mash, and add cream, salt, nutmeg and nutritional yeast.
    4. Using a baking dish, fill the bottom with a small amount of the aubergine followed by the mashed potato.
    5. Add the cauliflower, to the top of the potato layer, brush with olive oil, season with salt and cumin and bake for 15-20 min until cauliflower is golden colour. Serve immediately.

Homemade almond milk is my new favourite thing! The difference between the homemade milk and the storebought stuff is just incredible; the creamy texture and pronounced sweetness can be attributed mainly to its freshness and the fact that it doesn’t need to be pasteurized to extend its shelf life, as with storebought.

 

Almond milk is so easy to make, I may just stick with homemade and forego storebought all together! It doesn’t last very long in the fridge, however, so make sure to make only what you need at the time in order to preserve freshness.

 

The nice thing about homemade almond milk is that you can adjust the flavouring any way you like. I chose to sweeten my almond milk with dates, and balance the sweetness with himalayan salt and cinnamon. If you want your milk to come out a bit creamier, simply add less water. If you prefer it thinner, add more water. When you make it yourself, it’s entirely up to you how your almond milk comes out!

 

Once you’ve made your milk, it can be used in any recipe requiring cow’s milk or nut milk. It’s so versatile, and full of all the nutritional benefits that almond milk is known for. Almonds are incredibly rich in calcium, iron, magnesium, phosphorus and potassium. Almond milk also contains vitamins C, B6, and E, as well as riboflavin, niacin and folate, making it a much healthier alternative to cow’s milk.

 

The almonds in this recipe can be interchanged with any other type of nut. Hazelnuts, brazil nuts, and pistachios all bring their unique flavours and nutritional profiles into the mix, and would work equally well in this recipe. Give homemade a try, and see the difference for yourself! Until next time, eat well to live well.   

Homemade Almond Milk

Course: Drinks

Ingredients

  • 300 g Almonds
  • 1 L Water
  • 2 Dates
  • Pinch of Himalayan pink salt
  • 1/2 tsp Cinnamon powder

Instructions

  • Soak the almonds in water overnight
    2. Blend Almonds with water, add dates, Himalayan pink salt and cinnamon powder
    3. Pour the mixture onto muslin cloth and squeeze the pulp inside the muslin until no more liquid comes out
    4. Keep the milk in a glass bottle or jar in the fridge for no more than five days. 

I love a good dinner salad. This salad is hearty and filling, but light enough to enjoy on a warm summer day. Best of all, it’s full of nutritionally rich ingredients, to replenish your body after a long day.

 

If you’re short on time, this is an easy recipe to prep in advance. The sweet potatoes and beets can easily be cooked up to two days in advance and kept in the fridge. The cauliflower dressing can also be made up to a day in advance; in fact, by allowing the cauliflower to sit in the lemon and olive oil mixture, the flavours have time to further develop and the cauliflower soaks it all in. Delicious!

 

Sweet potatoes are one of my favourite superfoods. They are jam packed with all sorts of vitamins, minerals, fiber and antioxidants, and they add a lot of substance to a meal. Likewise, beets are incredibly beneficial. They are packed with vitamins C and B6, as well as folate, potassium, manganese and fiber. Broccoli provides vitamins K and C, folate, fiber and protein. Cauliflower is an antioxidant powerhouse, laden with vitamin C. It’s also a great source of protein, vitamin K and potassium, as well as a plethora of additional minerals. Pumpkin seeds are full of magnesium, zinc, protein and copper, and add a pleasant crunch to this salad.

 

My favourite thing about this salad is that the combination of protein, vitamins, minerals, anti-inflammatories and antioxidants are the perfect replenishment for muscles, skin, hair and nails. This is a big, filling salad that can satisfy a hungry group of four, making it the perfect option for a group. Eating well should always make you feel great, inside and out! Until next time, eat well to live well.

Sweet Potato and Beet Salad with Cauliflower Rice dressing

Cook Time20 mins
Course: Appetizer

Ingredients

  • Sweet potatoes
  • Beetroots
  • Asparagus
  • head Broccoli

For the dressing:

  • Cauliflower (raw)
  • Olive oil
  • Lemon juice
  • Mint leaves
  • Walnuts
  • Pumpkin seeds
  • Pine nuts

Instructions

  • Preheat oven 185C
    2. Slice the sweet potato , drizzle with olive oil place it on a baking tray and bake for 10-15 min
    3. Peel beetroots and cut into chunks. Cook in boiling water until soft.
    4. Chop asparagus and broccoli. Steam cook for 5-7 min
    5. Grate Cauliflower using a box grater. 

Who doesn’t love muffins? They’re sweet, wholesome, and the perfect portable breakfast. I’m always trying new breakfast ideas for my boys- it’s difficult to balance health, convenience and kid-friendly flavours, and I try to bring as much variety into my breakfast routine as possible so that everyone is happy.

 

For this recipe, I used a combination of coconut flour and GF white flour, to add sweetness and lightness to the end product. I love coconut flour because it has a natural sweetness, and a texture similar to almond flour. I sweetened these muffins with brown rice syrup, although you could use agave or maple syrup if you prefer. I also used almond milk- I love the way the light flavour of almond milk compliments the blueberries. Of course, you can use whichever plant based milk you like best.

 

These muffins come together so quickly and easily! You can prepare the batter the night before and keep it in the fridge if you’re worried about time; in the morning, just preheat your oven, give the batter a quick stir and pour into prepared molds, and bake! With healthy, home-baked muffins available so quickly, you’ll be a muffin making machine in no time!

 

The next time you need a sweet morning treat, try whipping up a batch of these fun, healthy blueberry muffins! Eating well should always be fun and delicious! As always, eat well to live well!

Blueberry Muffins

Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dessert

Ingredients

  • 1 cup Coconut flour
  • 1 cup Gluten Free white flour
  • 7 tbsp Brown Rice Syrup
  • 1/2 cup Melted Coconut Oil
  • 1 tsp Baking powder
  • pinch of Pink Himalayan salt
  • 1 tsp vanilla essence
  • 1/2 cup Almond milk (or any plant based milk)
  • 1 cup fruit purée( I use apple purée)
  • 1 cup blueberries

Instructions

  • Preheat oven to 180C (350F)
    2. Mix all ingredients together until smooth
    3. Pour into muffin molds lined with paper
    4. Bake 15-20 minutes, until springy and golden. To check doneness, insert a toothpick into the center of the middle muffin. If it comes out clean, they’re are done. Otherwise, continue baking and check at every 10 minute interval. Allow to cool fully before serving. 

I have really been enjoying cherries this season! Stone fruit is synonymous with summer, and cherries really epitomize everything I love about summer. They’re sweet, refreshing, and their bright red hue always makes me smile!

 

These little cakes are so cute, and are sweet enough to enjoy on their own. If you love toppings, just make a quick cherry puree to drizzle on top. These cakes come together in under an hour, and can be kept wrapped in the fridge for up to three days.

 

Lately, I’ve been using agave syrup to sweeten my baked goods. It adds quite a bit of moisture to cakes, making it a good substitute for corn syrup in recipes. If you don’t have agave syrup, maple syrup can also work. Apple puree also adds a touch of sweetness, and is an excellent replacement for eggs- it adds moisture and helps bind the cake together. Make sure that when you’re purchasing your applesauce in the store that you look for unsweetened, organic applesauce. If you can’t find organic apple puree without added sugar, you can substitute it with coconut cream.

 

I chose to use a combination of buckwheat flour and gluten free white flour in this recipe. While I love buckwheat’s nutty flavour and nutritional benefits, it is too heavy a flour to use on its own in a cake recipe. By adding white flour to the mixture, the end product stays light and bouncy.

 

These cupcakes are a lovely dessert or snack. Give them a try the next time you’re craving a sweet summer treat. Until next time, eat well to live well!

Cherry Cupcakes

Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dessert

Ingredients

  • 1 cup Buckwheat flour
  • 1 cup Gluten Free white flour
  • 10 tbsp Agave Syrup
  • 1/2 cup Melted Coconut Oil
  • 1 tsp Baking powder
  • 1 tsp Cinnamon powder
  • Pinch of Pink Himalayan salt
  • 1/2 cup Coconut milk
  • 1 cup Apple purée or Coconut cream (I used apple purée)

Instructions

  • Preheat oven to 180C (350F)
    2. Mix all ingredients together until smooth
    3. Pour into cupcake molds lined with cupcake papers
    4. Bake 15-20 minutes, until springy and golden. To check doneness, insert a toothpick into the center of the middle cupcake. If it comes out clean, the cupcakes are done. Otherwise, continue baking and check at every 10 minute interval. Allow to cool fully before serving. 

I am always trying to find new, quick breakfast options for my busy weekdays. With three young boys, I find that my mornings tend to be really busy, and I need to come up with something that both my kids and I can enjoy quickly before we start our day.

 

Lately, I’ve really been enjoying making overnight porridge recipes! What really appeals to me about them is their simplicity and versatility- I can combine any of my favourite grains or seeds, any fruits, any milks and any sweeteners to make a delicious breakfast that’s ready when I wake up. It really takes the guesswork out of breakfast first thing in the morning!

 

If you’ve been following my blog regularly, you might have seen my overnight porridges using chia seeds (I have a couple now!). I decided I wanted to do a quinoa-based recipe, just to mix things up a bit. Quinoa is actually a complete protein, which is really beneficial first thing in the morning as protein allows your body to have a steady stream of energy all day. Quinoa is also loaded with fiber, iron, magnesium, and riboflavin. Beyond that, it has a pleasing, nutty flavour and a great texture, and works really well in this recipe!

 

I chose to use almond milk in this recipe, but you could substitute any non-dairy milk of your choosing. Likewise, while I used maple syrup in this recipe, date syrup or agave would both work equally well. For the toppings, I used cherries, granola, and pumpkin seeds. Pumpkin seeds are loaded with zinc, magnesium and omega fatty acids, while cherries are full of vitamin C, antioxidants and fiber. Of course, you can use whichever fruit or nuts you like in this recipe- the more diverse you make it, the more nutritionally beneficial it will be!

 

I hope you like my overnight quinoa! Breakfast should be fun and easy, and eating well shouldn’t get in the way of that! As always, eat well to live well!

Quinoa Porridge

Prep Time2 mins
Cook Time3 mins
Total Time5 mins
Course: Breakfast

Ingredients

  • 2 handfuls Quinoa flakes
  • 1 cup Almond milk
  • 1 tbsp Coconut cream
  • Maple syrup

Toppings:

  • Cherries
  • Granola
  • Pumpkin seed

Instructions

  • Mix together the quinoa flakes, almond milk, coconut cream and as much maple syrup as you like. Leave in the fridge overnight.
    2. Top with cherries, granola, and pumpkin seeds. 

I was trying to come up with new cake ideas the other day, and I decided to try an old favourite of mine- pistachio cake! If you’ve been following my blog, you know I have a huge sweet tooth, and I’m constantly creating vegan, sugar free, gluten free desserts that are both delicious and healthy! This pistachio cake is the perfect treat for a mid-afternoon craving, and can even be eaten for breakfast! It has a nice, fluffy texture, a delicate sweetness, and is full of nutritional benefits!

 

In this recipe, I used a combination of buckwheat and rice flours. Buckwheat has a natural nutty flavour that works well in baked goods, while rice flour adds lightness to the batter to keep the end product fluffy. Buckwheat is very high in protein, which is why it’s one of my favourite grains (fun fact: although commonly referred to as a grain, buckwheat is actually a seed!). It’s also rich in antioxidants, and is very high in fiber. It also provides a range of nutritional benefits, and is rich in B-complex vitamins, manganese, magnesium and carbohydrates.

 

By adding apple puree to this recipe, I was able to add a nice amount of moisture into the cake while also increasing the sweetness level slightly. Date sugar is an excellent sweetener, and one that I use quite often, but apple puree has the added benefit of acting as an emulsifier in lieu of eggs. Flaxseeds are also excellent emulsifiers, and are often used in vegan recipes to mimic eggs. Flax is full of its own long list of benefits as well, including massive amounts of antioxidants and omega 3 fatty acids. The star of this recipe, the humble pistachio, is one of my all time favourite ingredients! Beyond just being delicious, pistachios have been shown to aid in heart health, metabolism and weight management, diabetes and hypertension. They worked so nicely in this recipe because of their natural sweetness and pleasing crunch.

 

This cake comes together very quickly, and can be made in under an hour- perfect for when you have a cake emergency and need something QUICK! It has a slightly nutty, almost buttery flavour that will rival any store bought cakes, and is packed with all the protein, carbohydrates, vitamins, minerals, antioxidants and fiber that you could ever want in a dessert! Until next time, eat well to live well!

Pistachio cake

Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Dessert

Ingredients

  • 1 cup Buckwheat flour
  • 1 cup Brown Rice flour
  • 6 tbsp Date sugar
  • 1 tbsp Flaxseeds
  • 1/2 tsp Baking powder
  • 1 tsp Vanilla powder
  • 1/2 tsp Salt
  • 1 tsp Cinnamon powder
  • 100 g Apple puree
  • 1/2 cup Coconut oil
  • 170 ml Rice milk
  • 1/2 cup Pistachios

Topping:

  • Pistachios

Instructions

  • Preheat oven to 185C (375 F)
    2. In a large bowl, mix all the dry ingredients together.
    3. In a separate bowl, mix the wet ingredients together. Carefully add the dry ingredients into the wet, making sure to mix well until combined.
    4. Mix in the nuts.
    5. Pour the mixture into a prepared cake pan, and lay the rest of the nuts evenly on top of the cake for garnish.
    6. Bake for 30 minutes, until springy and golden. To test doneness, insert a toothpick into the center of the cake. If the toothpick comes out clean, the cake is finished. If not, continue to bake and check at 10 minute intervals. 

Chia porridge is such an easy, no-fuss breakfast! Who doesn’t like having breakfast ready to go as soon as they wake up? I have really been enjoying my morning chia, mainly because it’s cool and sweet, and loaded with nutritional benefits.

 

Chia seeds are rich in calcium, antioxidants, and omega fatty acids. Chia seeds are also rich in both carbohydrates and protein, making them an excellent option for breakfast. To enrich my pudding with a bit more protein, I also added protein powder. As a vegan, I’m constantly looking for additional sources of protein wherever I can find them, and I love the rich vanilla flavour that it brings to this recipe. Likewise, I used almond milk for its sweet, mild flavour and relatively high amount of calcium. I love that almond milk is rich in vitamins C, E and B6, thiamin, riboflavin, magnesium and potassium as well! Any non-dairy milk you have would work equally well in this recipe, though- coconut milk would add a unique flavour, as would rice milk.

 

I chose to garnish my porridge with berries and keep the mix relatively simple this time, but you could certainly experiment and make it your own. Layering with bananas and blueberries, coconut flakes, or any other fruit or nut you like would amp up the nutritional content and provide you with endless options for making your porridge unique to you, every time!

 

With the warm weather we’ve been having lately, now is the perfect time to cool off in the morning with a nice, healthy serving of overnight chia! As always, eat well to live well!

Overnight Chia Porridge

Cook Time5 mins
Course: Breakfast

Ingredients

  • 10 tbsp Chia Seeds
  • 250 ml Almond milk
  • 3-4 tbsp Date syrup
  • 1 tbsp Vanilla vegan Protein powder

Instructions

  • Soak the chia seeds in almond milk and date syrup overnight.
    2. Right before serving, mix in the protein powder, and add a little more date syrup if you like. Serve with berries. 

Oats have so many benefits, and I feel like they’re just now coming back into the mainstream. They’re full of fiber, selenium, magnesium and zinc. I also love the fact that they keep you full all day and give you energy. Maybe that’s why oatmeal has been a breakfast staple for so long!

 

Oatmeal can be a little heavy in the morning for some people, however, which is why I came up with this smoothie version- it combines all the power of oats in an easy, fruity, much lighter context! In this recipe, I used frozen strawberries. You can really add any of your favourite fruit or vegetables to this mix (I prefer frozen fruit so it creates a nice, cold smoothie right out of the blender!), but my son’s favourite flavour is strawberry, so that’s what I went with! The more varied the fruit is in this smoothie, the more nutritionally diverse it becomes- blueberries, melon, bananas, and avocado would all be excellent in this recipe.

 

I chose to sweeten my smoothie with honey, because I like its natural sweetness and antioxidant properties. If you don’t eat honey, agave nectar or maple syrup would work just as well. I also used almond milk, which is rich in calcium, iron, magnesium, and zinc, amongst other nutritional benefits. While you could certainly sub in your favourite non-dairy milk, I also enjoy the flavour of almond milk best for this smoothie.

 

To add a bit more protein (which keeps you fuller longer as well as provides you an extended amount of energy after the carbs wear off), I added vegan protein powder. Protein powders come in a variety of flavours and can be purchased at most health food stores and high end grocery shops. If you don’t have any protein powder, simply increase the amount of yoghurt in the smoothie for a little more protein, although it won’t have as high a protein content as the powder can provide.

 

This smoothie comes together super quickly, and is really yummy! It’s perfect for those mornings when you’re running late and need something you can sip on the road to fuel your body for the day. Eating well should be convenient as well as delicious. Always remember, eat well to live well!

Oat Protein Smoothie

Cook Time3 mins
Total Time3 mins
Course: Smoothies/Juices

Ingredients

  • 1 cup Frozen strawberries
  • 1 cup GF Oats
  • 1 tbsp Honey
  • 1/4 cup Almond milk
  • 1/4 cup Coconut yoghurt
  • 1 tbsp Coconut oil
  • 2 tbsp vegan Protein Powder

Instructions

  • Combine all ingredients in a blender until smooth. If the smoothie is too thick, add a little more almond milk.
    2. Serve immediately. 

These tarts have it all! They’re so, so pretty (who doesn’t love a nice, lush green!), they’re sweet, they’re conveniently hand-held (so you can keep your other hand free for a glass of bubbly!), and they’re deceptively healthy! Gluten free, vegan and sugar free, these naturally sweet tarts get all their flavour from the sweet flours used in the crust (rice and chestnut in this case!), and cashews, coconut milk and agave in the filling.

 

Matcha is a quintessentially summer flavour, making it an excellent choice for the star ingredient. It’s full of antioxidants, and is an effective detoxifier. I love its earthy flavour and bright colour. Coconut milk is perfect for creamy fillings- it has a natural sweetness, it’s creamy, and so good for you! Coconut milk is rich in vitamin C, E and complex B vitamins, so it’s the perfect food for summer months when our muscles and skin need to be replenished and revitalized. Coconut milk is also rich in calcium.

 

You can make the base and filling for these tarts up to two days in advance, as long as they’re kept separate from each other- just fill them up to an hour prior to serving. These tarts are the perfect addition to any party sweet table. Isn’t eating well the sweetest thing ever? Eat well to live well!

 

Matcha Tarts

Cook Time30 mins
Course: Dessert

Ingredients

For the tart base:

  • 1 cup Rice flour
  • 1 cup Chestnut flour
  • 2 tbsp Arrowroot (or corn flour)
  • Pinch of Salt
  • 1/2 tsp Vanilla powder
  • 1/4 cup Coconut oil
  • 1/4 cup Ice water

For Matcha cream filling:

  • 1 1/2 Avocado
  • 1 tbsp Coconut cream
  • 1/2 cup Cashew nuts
  • 1 cup Coconut Milk
  • 7 tbsp Agave syrup
  • 2 tsp Matcha powder

Instructions

  • For the tart base:
    Mix well
    Bake at 185C for 10 min with baking beans
    Remove baking beans and bake for 10 more minutes
    2. For Matcha cream filling:
    Fill in the tarts with Matcha Cream
    Chill in the fridge for 30 min