Recipes

Blueberry Pancakes

High angle shot of a stack of fresh homemade blueberry pancakes.

Ingredients
1 1/3 cup oat flour (grind oats in blender to make flour)
1 tbsp baking powder
1/2 tsp sea salt
1 tsp cinnamon
1 1 /4 unsweetened almond milk
1 large egg
1 tbsp coconut oil, melted
1 tsp pure vanilla extract
1 banana
1/2 cup blueberries

Directions

1. Combine flour, baking powder, salt and cinnamon in large bowl.
2. Whisk milk, egg, oil, and vanilla in a medium bowl. Add banana and mash with ingredients.
3. Pour banana mixture into flour mixture and combine. Add blueberries and stir to combine.
4. Lightly grease a non stick pan with organic butter or coconut oil over medium heat. When pan is hot, use 1/4 cup to pour batter into pan.
5. Cook until bubbles form, then flip and cook on other side until lightly browned.

Ingredient swaps
In place of banana, 1/4 cup of unsweetened applesauce works well.
Replace almond milk with full fat coconut milk for extra fluffy pancakes.

Recipe adapted from Samantha Gladish at www.holisticwellness.ca

Photo credit Samantha Gladish

Chickpea Masala

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Ingredients

1 small cooking onion, chopped

1 yellow bell pepper, chopped

1 medium zucchini, chopped

coconut oil or avocado oil

2 teaspoons garam masala

1 teaspoon cumin

1/2 teaspoon turmeric

1 teaspoon sea salt

1 14-ounce can organic chopped tomatoes

1 19-ounce can chickpeas, rinsed and drained

1 400 ml can coconut milk

Method:

1. Finely chop onion and bell pepper and cut zucchini into small, bite-size chunks.

2. Heat oil in a large pan (with a lid) over medium heat. Add onion and pepper and cook, stirring for 2-3 minutes until softened. Add zucchini and cook for 1 minute. Stir in garam masala, cumin, turmeric, and salt, and cook for 1 minute.

3. Reduce heat to medium low and stir in tomatoes and chickpeas, and cover. Cook for 5 minutes, stirring about halfway through. Uncover, stir in coconut milk, and reduce heat to low. Cook for 5 more minutes or until your rice or quinoa are ready.  It’s perfectly fine to let it simmer longer and let the flavours blend together.

4. Serve over rice or quinoa and enjoy with a side salad.

Recipe adapted from mindbodygreen.com

Pumpkin Spice Cookies

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These pumpkin spice cookies have the texture of a muffin and all the flavour of pumpkin pie.  Gluten free, dairy free and refined sugar free, they make a healthy treat for the holidays.

Ingredients:

  • 1 cup of gluten free flour (I used Better Batter)
  • 1.5 cups of gluten free rolled oats (I used Bob Mills)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1 egg
  • 1/3 cup pure maple syrup
  • 1/2 cup unsweetened applesauce
  • 1/4 cup coconut oil, melted
  • 2 tablespoons almond milk

Method:

  1. Preheat oven to 350.
  2. Mix all the dry ingredients in a large bowl.
  3. Mix all the wet ingredients into a medium bowl.
  4. Whisk the wet until well mixed and add wet to dry, being careful not to over mix.
  5. Spoon onto a parchment paper lined baking sheet.
  6. Bake for about 15-18 minutes.  Makes about 30 cookies.

Enjoy!

Butternut Squash Soup

Butternut squash, with its deep orange coloured flesh and sweet flavour makes a delicious soup. Butternut squash is one of the most concentrated vegetable sources of alpha-linolenic acid (ALA), an omega-3 essential fatty acid that is very good for heart health. It’s also an excellent source of vitamin A and C, making this soup an antioxidant powerhouse!

Ingredients:

  • 2 tablespoons coconut oil
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 1 stalk celery, chopped
  • 1 medium carrot, chopped
  • 2 medium potatoes, cubed
  • 1 medium butternut squash – peeled, seeded, and cubed
  • 1 (1 Litre) carton organic chicken stock
  • salt and freshly ground black pepper to taste

Method:

  1.  Over medium heat, melt the oil in a large pot.  Add the  onion, garlic, celery, carrot, potatoes, and squash.  Sauté for 5 minutes, or until lightly browned.
  2. Pour in enough of the chicken stock to cover vegetables. Bring to a boil. Reduce heat to low, cover pot, and simmer for about 40 minutes, or until all the vegetables are tender.
  3. Transfer the soup to a blender or food processor and blend until smooth. You could also use an immersion blender, but I find that the blender really works well to make it silky smooth.  

4.  Return to pot, and mix in any remaining stock to attain desired consistency.   Season with salt and pepper.  Enjoy hot!

My all time favourite blender is the Vitamix.  I use it daily.  It’s great for making smoothies, blender pancakes and soups.  Yes, it’s an investment up front, but it’s a health investment!  

 

 

 

 

Overnight Banana Berry Oats

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In response to: “Mom, I have basketball at 7 a.m. tomorrow.”
Overnight Banana Berry Oats will simplify our morning rush.

Ingredients:
2 cups of rolled oats or steel cut oats for a crunchier version
2 cups non-dairy milk (almond, coconut)
1 tablespoon chia seeds
1-2 tablespoons pure maple syrup
2 teaspoons cinnamon
2 teaspoons vanilla extract

Method:
Stir all ingredients together and distribute into 3 or 4 jars. (I have hungry teenagers, so I used 3 jars). Cover and refrigerate over night. In the morning, mix in sliced banana, berries and nuts & seeds if desired. If you prefer a hot breakfast, simply add the oatmeal mixture from the jar to a saucepan and warm over medium low heat for about 5 minutes before adding your toppings.

Enjoy!

Green Goodness Smoothie

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This Green Goodness Smoothie makes a great start to your day and also works wonders as an afternoon “pick-me-up.”  The plant based protein and good fat will help to keep your energy level up.  And the spinach and kale are a good source of detoxifying chlorophyll and fiber.  

Ingredients:

  • 1 cup organic spinach
  • 1/2 cup organic kale, stems removed
  • 1/2 ripe avocado, peeled
  • 1 small banana, fresh or frozen
  • 1 cup of frozen fruit (pineapple, mango, strawberries…. any work!)
  • 2 tablespoons hemp seeds (sometimes called “hemp hearts”)
  • 2 tablespoons chia seeds
  • 1 cup filtered water, almond milk or hemp milk

Method:

Place all ingredients in a high speed blender (Vitamix and Blentec work great).  Blend until smooth, adding extra filtered water for desired consistency.  Makes 1 or 2 smoothies.  Enjoy!

Recipe inspired from Joyous Health: Eat and Live Well Without Dieting

 

Flax Carrot Apple Muffins

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•1 1/2 cup gluten free flour or whole wheat flour
•3/4 cup flaxseed meal
•3/4 cup oat flour (process oats in blender or food processor)
•1/2 cup organic coconut sugar
•2 tsp baking soda
•1 tsp baking powder
•2 tsp cinnamon
•2 cups pureed or shredded carrots 
•2 cups shredded apple
In separate bowl
•3/4 cup non-dairy milk or organic milk
•2 eggs
•1 tsp vanilla

Combine dry ingredients with the wet.
Add:

•1 cup dried cranberries

Combine just until moistened. Fill paper lined muffin tins. Bake at 350 for about 15 minutes, or until a cake tester inserted in the centre comes out clean.

Recipe modified from superhealthykids.com

Turkey Sausage, Apple & Cranberry Stuffing

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I’ve made many different stuffings over the years and I keep coming back to this one.  The turkey sausage and apple make a wonderful flavour combination.

Ingredients:

  • 5 cups of toasted bread cubes 
  • 1 pound of turkey sausage
  • 1 cup chopped onion
  • 3/4 cup chopped celery
  • 2 1/2 teaspoons dried sage
  • 1 1/2 teaspoons dried rosemary
  • 1/2 teaspoon dried thyme
  • 1 Golden Delicious apple, peeled and chopped
  • 3/4 cups dried cranberries
  • 1/3 cup minced fresh parsley
  • 3/4 cup organic turkey or chicken broth
  • 4 tablespoons unsalted organic butter, melted

Method:

  1. To prepare your own bread cubes, preheat oven to 350F.  Spread the cubes in a single layer on a large baking sheet.  Bake 5-7 minutes in the preheated oven, or until evenly toasted.  Transfer toasted bread cubes to a large bowl.
  2. In a large skillet, cook the sausage over medium heat.  When the outsides are brown, transfer to a cutting board and chop coarsely.  Return sausage to skillet and add onions.  Continue cooking until sausage is evenly browned.  
  3. Add the celery, sage, rosemary and thyme.  Cook for 2 minutes to blend the flavours.
  4. Pour the sausage mixture over the bread cubes in the large bowl.  Mix in chopped apple, dried cranberries and parsley.  Drizzle with the broth and melted butter.  Mix lightly and allow the stuffing to cool completely before loosely stuffing the turkey.

This recipe will easily stuff a ten pound turkey.  Since I’m usually cooking a 25 pound turkey, I always double the recipe!  It turns out great every time.

Pumpkin Pie

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Once you try this recipe, you will never want to use pumpkin pie fill again!  The combination of antioxidant and anti-inflammatory compounds found in pumpkin have shown this food to have clear potential in the area of cancer prevention.  So go ahead and enjoy a piece of pie!

Ingredients for Two Pies: 

  • 1 large (10-12″) pumpkin or 3-4 pie pumpkins (if you are pressed for time, you can substitute 3 1/2 cups of pumpkin puree — NOT pumpkin pie fill)
  • 7 large eggs
  • 1 1/2 cups organic coconut palm sugar
  • 1 teaspoon fine sea salt
  • 4 teaspoons cinnamon
  • 2 teaspoons ginger
  • 1 teaspoon nutmeg
  • 3 cups of your favourite non dairy milk (if using dairy milk, purchase organic)

Method:

  1. Cut pumpkin(s) in half and remove seeds and stringy pulp.  Place halves face down on shallow baking pan and bake at 350 F for 45 minutes to 1 hour, or until soft.
  2. Once pumpkin has cooled, peel off skin.  Cut up pumpkin and press the water out.  I like to use a nut bag or cheese cloth and squeeze the pumpkin in my hands.  This is the most time consuming part of the recipe and if you can recruit some extra helping hands, I highly recommend it.  Eliminating excess water is important for preventing a watery pie.
  3. Put pumpkin in a food processor and process until smooth.  Measure out 3 1/2 cups of pumpkin puree.
  4. Mix all ingredients together in a large bowl.  It will smell wonderful!
  5. Pour the mixture into two unbaked pie shells.
  6. Bake at 400 F or 10 minutes and then reduce heat to 350 F and continue baking for an additional 35 minutes or until a cake tester inserted in the centre of the pie comes out clean.

In the fall I like to bake extra pumpkin; press & puree it into 3 1/2 cup portions and freeze it.  Then I have pumpkin on hand for baking pies at Christmas.

Gluten Free Pumpkin Loaf

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Ingredients:

  • 1 1/4 cups of your favourite gluten free flour (I used Better Batter) or use 1 cup almond flour + 1/4 cup coconut flour
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 3/4 cup pumpkin puree (not pumpkin pie fill)
  • 1/4 cup pure maple syrup
  • 1/4 cup coconut oil, melted
  • 4 eggs

Method:

  1. Preheat oven to 325 F.
  2. Combine flour, salt, soda, cinnamon and pumpkin pie spice in a bowl.
  3. In a second bowl, beat eggs and stir in pumpkin, maple syrup and coconut oil.
  4. Add the wet ingredients to the dry ingredients and stir well.
  5. Pour into greased loaf pan and sprinkle some pumpkin seeds on top if desired.  Bake for 45-60 minutes.

Enjoy!

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