If you think tahini is only for hummus, think again! This creamy sesame paste gives these brownies a moist texture and delicious nutty flavour. Not to mention the healthy fats, protein, and fibre it adds to the brownies!   Serves: 8   Ingredients 1 cup tahini ⅓ cup pure maple syrup 3 tbsp unsweetened applesauce 1 […]

  These energy bites are quick and easy to throw together, no-bake, and free from added sugars… the perfect sweet & salty snack for a busy day! Makes: 12 bites   Ingredients ½ cup pecans or nut of choice 15 whole pitted dates, roughly chopped ⅓ cup unsweetened shredded coconut 1 tsp coconut oil or […]

  Serves: 6   Ingredients 2 tbsp olive oil 1 medium white onion, diced 2 medium carrots, chopped 2 celery ribs, finely chopped 4 cloves of garlic, minced 1 cup pearled barley 1 tsp black pepper 1 tsp dried basil 1 tsp dried thyme 3 cups sliced cremini mushrooms 4 cups no-salt-added mushroom broth 4 […]

  Serves: 12    Ingredients 1 cup plain Greek yogurt ¼ cup avocado oil Juice of 1 lemon 1 egg ½ cup pure maple syrup 1 tsp vanilla extract 1 ¾ cup whole wheat flour ¾ tbsp poppy seeds Zest of 1 lemon 1 tsp baking soda ¼ tsp salt 1 cup frozen blueberries   […]

These egg cups are a delicious protein and vegetable-packed breakfast for your busy mornings!   Ingredients ½ tbsp olive oil ½ medium yellow onion, diced 1 medium red bell pepper, diced ½ cup diced mushrooms 1 ½ cups baby spinach, chopped 10 large eggs ¼ cup milk of choice ½ tsp black pepper ¼ tsp salt   Directions […]

One of my favourite Fall desserts is a warm apple crisp topped with vanilla bean ice cream. So, I decided to go to my recipe drawing board and make some healthy twists to the traditional apple crisp that we all know and love! To my surprise, I was able to create a crisp that is a […]

  Serves: 6   Ingredients: 1 whole grain baguette, sliced 1 tbsp olive oil 1 cup strawberries, sliced 2 tsp dried basil Goat cheese, crumbled Balsamic vinegar, for drizzling   Directions: Preheat oven to 350°F. Line baking sheet with parchment paper. Slice the whole grain baguette into roughly 12 individual pieces and place on baking […]

    Serves: 1   Ingredients ½ cup rolled oats ½ cup milk of choice 1 tbsp chia seeds 1 tsp cinnamon 1 ½ tbsp natural peanut butter ½ – 1 scoop protein powder (optional) Toppings: ½ cup fresh raspberries or fruit of choice, 2 tbsp nuts or seeds of choice     Directions Mix […]

  Serves: 1   Ingredients: ½ cup rolled oats ½ cup milk of choice 1 tbsp chia seeds 1 tbsp cocoa powder 1 tbsp maple syrup Toppings: fruit, nuts, seeds of choice   Directions: Mix all ingredients, other than toppings, in a glass jar until combined. Seal jar and store in refrigerator overnight. Enjoy oats […]

These simple overnight oats will not only keep your tummy smiling afterwards but they will also save you time in the morning, and who doesn’t love that?! This recipe offers up fibre (keep you feeling full longer), omega-3 fats (heart healthy), calcium (strong bones and teeth) and other beneficial vitamins and minerals!    Serves: 1   Ingredients ½ cup rolled […]

 You can whip up this fresh black bean and corn salsa in no time! Enjoy it with whole grain chips, pita, baked chicken or add it to a wrap.    Serves: 6   Ingredients 1 cup fresh tomatoes, diced 1 can (540 ml) no-salt-added black beans, drained, rinsed well 1 can (341 ml) whole kernel corn, […]

This fresh mango salsa will have you reaching for more (or at least that was my experience!) It adds a splash of fresh flavour to meals and snacks whether you pair it with salmon, chicken, crunchy whole grain chips or use it as a salad topper. The options are endless! Serves: 6   Ingredients 1 […]

  Back in the day, store-bought granola bars were one of my favourite go-to snacks – they are so convenient, delicious and healthy (right?). Well, that is, until you start to read into the details and long list of ingredients (six types of added sugars, artificial flavouring, trans fats? no thank you!) This inspired me to create my […]

This fresh basil pesto is the best-o!  Serves: 4   Ingredients 1 cup fresh basil 1 cup kale, chopped ¼ cup extra-virgin olive oil ¼ cup grated parmesan cheese ¼ cup walnuts 2 tbsp lime juice   Directions Add all ingredients to a blender and combine until you obtain a smooth consistency. Enjoy this fresh pesto […]

  With less than 100 calories per serving, this light chocolate-y treat is the perfect dessert to share with your loved ones! Serves: 4   Ingredients 1 package (300 g) soft tofu 2½ tbsp pure maple syrup 1 tbsp cocoa powder 1 tbsp cornstarch   Directions Combine soft tofu, maple syrup, cocoa powder and corn […]

  Serves: 12   Ingredients                                                                                3 ripe bananas ½ cup unsweetened applesauce ½ cup natural almond butter ¼ cup extra-virgin olive oil 2 tsp pure vanilla extract ½ cup coconut flour ⅓ cup rolled oats ¼ cup hemp hearts 1 tsp baking powder ½ tsp baking soda 1 tsp ground cardamom 1 ½ tsp cinnamon […]

With less than ¼ of the calories, sugar and fat of a traditional bark, this Festive Berry Nut Bark is a no brainer! It’s delicious sweet flavour comes from pure honey (only 2 tbsp in the whole batch!) and unsweetened dried cranberries. Try making a batch for your family and friends! Festive Berry Nut Bark  Serves: 10 […]

  Serves: 6   Ingredients 2 tbsp extra virgin olive oil 1 medium red onion, chopped 2 red bell peppers, chopped 1 butternut squash, peeled and cubed 4 garlic cloves, pressed or minced 2 tbsp chili powder 1 tbsp chopped chipotle pepper in adobo sauce 1 tsp ground cumin ¼ tsp ground cinnamon 1 bay […]

These Halloween monsters are a ton of fun to make – albeit it is messy (you’ve been warned!). I tried my best to use natural ingredients along the way for the base, colouring, and eyeballs. The base is super simple and only requires 3 ingredients (natural peanut butter, natural sweetener – we used maple syrup, and rice cereal). […]

The ultimate healthy, easy and fun Halloween treat! No baking, and only two dots of added sugar for each apple. Although it is worth noting that the mummy shapes are a little tricky to make and I would not label it kid-safe. I made mine with a potato peeler but as it makes straight lines, […]

These mini treats are often made with white chocolate and I wanted to whip it up the grounded way – with some probiotic Greek yogurt full of protein and healthy bacteria! Aha okay, I realize that doesn’t sound as appetizing but they really are as delicious as they are cute. And will help keep you from a sugar […]

Taking a spin on one of my favorite Italian dishes – traditionally made with generous amounts of butter, heavy cream and parmesan cheese. This recipe is one of the many tributes to Mr. Alfredo who invented this revolutionary dish in Rome in the 1920s – thank you for tantalizing our taste buds for almost 100 years! […]

Ingredients 1 onion, chopped 2 cloves garlic, minced 2 tbsp olive oil 1 1/2 cups green lentils 3 tbsp tomato paste 1 can coconut milk 1 tsp cumin 1 tsp ground coriander 1/2 tsp ground or fresh ginger 3 tsp garam masala 2 cups water Salt & pepper to taste Directions Pick over the lentils to remove any debris or shriveled […]

Try making these delicious, kid-friendly treats in 3 simple steps! Get your kids involved in making their own dipped bananas. Take a look at how much fun we had making these healthy treats! Serves: 8 Ingredients 4 bananas 8 wooden popsicle sticks 1 ½ cups Greek yogurt ¼ cup natural peanut butter, melted ¼ cup […]

Serves: 6 Ingredients 3 medium-sized sweet potatoes, sliced into fries* 2 tbsp extra virgin olive oil 1 ½ tsp cumin 1 tsp paprika 1 ½ tsp garlic powder Directions Preheat oven to 425°F. Wash and scrub sweet potatoes and pat dry with a paper towel. Slice potatoes into French-fry-like wedges*. Place the fries into a ziploc […]

Serves: 6   Ingredients 1 lb. ground turkey ¼ cup red onion, minced ½ small red pepper, minced ⅓ cup rolled oats 1 egg 2 tbsp fresh parsley, chopped 1-2 cloves garlic, minced 1 tsp freshly ground black pepper Optional Toppings: lettuce, tomato, onion, avocado slices, tzatziki, cheddar cheese   Directions Mix all ingredients together in a large […]

Beating the heat is an easy task with these refreshing tropical popsicles! Serves: 10 Ingredients 3 cups watermelon, pureed ½ cup fresh blueberries ½ cup fresh strawberries, chopped 1 kiwi, peeled and sliced 1 peach or nectarine, peeled and diced Directions: Puree 3 cups of watermelon in a blender Fill the moulds halfway with chopped […]

Treat your sweet tooth right with these healthy homemade popsicles made with real fruit, honey and Greek yogurt! Serves: 8 Ingredients 3 cups strawberries 3 cups peaches, peeled and sliced 2 tbsp honey ⅔ cup full fat Greek yogurt (note: you can use lower fat yogurt in this recipe, but you will get icy popsicles as opposed to creamy ones) Directions: Puree the […]

This week, we just had to try on the latest trend taking over Instagram – the Watermelon Dress! But what to do with that leftover watermelon? Give this refreshing Watermelon Basil Salad a try! Serves: 8 Ingredients ½ cup toasted walnuts, chopped 3 tbsp fresh lime juice ½ cup red onion, sliced 10 cups watermelon, […]

Whip up this refreshing, 3-ingredient sorbet for your family and friends this summer. A healthy frozen treat for all! Serves: 4-6 Ingredients 2 cups frozen raspberries 2 medium bananas 1/2 cup plain Greek yogurt Garnish: frozen raspberries Directions Place ingredients into a food processor and process until smooth. Pour mixture into a freezable container and freeze for […]

Skip the added sugars with this guilt-free mango lime sorbet! Serves: 3-4 Ingredients 2 ½ cups frozen mango ½ cup coconut milk 1-2 tbsp fresh lime juice Garnish: unsweetened coconut Directions Place ingredients into a food processor and process until smooth. Pour mixture into a glass container and place into the freezer for at least […]

Serves: 6-8 Ingredients 1 bunch kale, ribs removed and chopped 1 pint blueberries ½ pint strawberries, chopped 1 medium beet, peeled, grated ¼ cup pumpkin seeds ⅓ cup sunflower seeds Salad Dressing ½ cup extra virgin olive oil ⅓ cup cider vinegar 2 tbsp honey 1 tbsp onion, grated ¼ tsp black pepper ½ tsp […]

The 5th Lemonade Standemonium is RIGHT around the corner! This is a day full of yellow – and sometimes pink (for all the pink lemonade lovers) across Ottawa. Kids from all over town wear their yellow t-shirt and sell lemonade to fundraise for cancer. In light of this event and the hot weather coming soon, […]

One of my favourite smoothies with a perfect tropical twist! Serves: 2 Ingredients 1 cup frozen pineapple and/or mango ¾ cup baby spinach 1 medium banana ½ cup plain Greek yogurt or ½ cup soft or silken tofu 2 tbsp ground flaxseed ¾ cup liquid of choice Directions Place ingredients into a blender and blend until […]

Refreshing and revitalizing! This smoothie will give you the glow and glory you need on those early mornings.   Serves: 2   Ingredients 2 medium oranges, peeled 2 carrots, washed, peeled, chopped 1 frozen banana ¼ cup plain Greek yogurt 1 cup milk of choice 1 ½ tbsp ground flaxseed   Directions Place ingredients into a […]

Smoothies are a great way to use up the odds and ends left over in your fridge and is how I came up with this berry beet smoothie! I had a few beets left over from the weekend and decided to throw them in and see how it turned out; to my surprise, I loved it! […]

I would not be exagerating if I told you this bread got devoured within the hour it came out of the oven! Dangerously delicious (yes, it’s still a dessert), but healthier than most desserts and totally kid friendly (they won’t know there is zucchini in this loaf!) Serves: 10 Ingredients 1 medium zucchini, shredded 1 cup […]

Aruga-what? This aromatic peppery-flavored salad green isn’t used enough these days! Popular in Italian cuisine, it’s also known as rocket, roquette, rugula, and ruculo. This salad will get you hooked and arugula will provide you with vitamin A, vitamin K, Vitamin C, folate and calcium! Serves: 8 Ingredients 1 can chickpeas, drained and rinsed well 1 tbsp […]

These are my go-to cheat treats. Serves: 16 Ingredients 1 ½ cups black beans 3 tbsp cocoa powder ½ cup rolled oats ½ tsp baking powder ¼ cup avocado oil ⅓ cup honey 1 ½ tsp pure vanilla extract ½ cup dark chocolate chips Directions Preheat oven to 350° Combine all ingredients, other than chocolate chips, […]

Looking for a boost in the morning? Try making this delicious green smoothie and don’t let the colour scare you away! It’s the perfect combination of sweet and creamy with a hint of ginger zest. Each mouthful offers you healthy protein, fats and carbohydrates – making it a perfectly balanced smoothie! Enjoy. Serves: 2 Ingredients 1 […]

  Serves: 6   Ingredients 1 tbsp avocado oil ½ large white onion, chopped 2 cloves garlic, minced 1 tbsp fresh ginger, grated 1 tsp curry powder ½ tsp cumin ½ tsp ground black pepper 4 cups no-salt-added vegetable broth 1 medium butternut squash, peeled and cubed 3 large carrots, peeled and chopped ½ cup light […]

Serves: 12 Ingredients 1 ¾ cups whole wheat flour 1 ½ tsp baking powder ½ tsp baking soda 2 tsp ground cinnamon ½ tsp ground ginger ½ tsp ground nutmeg 1 ¾ cups carrot, peeled, grated (about 2 large carrots) ½ cup walnuts, chopped* ½ cup golden raisins, chopped ⅓ cup extra-virgin olive oil ½ cup […]

The right combination to have happy taste buds and hearty nutrition! This chocolate avocado pudding is the perfect dessert or snack. Serves: 6-8 Ingredients 2 ripe avocados 2 ripe bananas 2 tbsp unsweetened cocoa powder 2 tbsp natural peanut butter   Directions Slice avocadoes in half and remove pit. Spoon flesh out of skin and […]

February is national avocado month and in celebration of that, I have decided to share one of my favorite hearty dips! Serves: 8 Ingredients ½ tbsp avocado oil 2 cups kale, chopped ½ tbsp garlic powder 1 (14 oz) can quartered artichoke hearts, drained, rinsed, chopped 2 ripe avocados 1 lemon, juiced 1 tsp lemon zest […]

These trees may be miniature but their nutrient content isn’t! Avocado is an excellent source of healthy fat and this fruit (…Yes it’s a fruit!) is an excellent source of fiber; almost 7 grams per half.  This recipe is the perfect opportunity to get your kids in the kitchen this holiday season. Ingredients Whole grain […]

Not your typical Christmas tree – this one is trimmed with nutrients from a variety of vegetables. The greens in this tree are packed with vitamin C and fiber and the red cherry tomatoes add a boost of antioxidants. Impress your guests with this festive veggie platter at the next gathering. Ingredients 1 head cauliflower, […]

This recipe is a healthy twist on the traditional pancake.  It’s the perfect combination of antioxidant-rich fruits, protein-packed yogurt and fiber rich pumpkin pancakes. Spend a snowy morning putting together this fun breakfast with the whole family!   Serves: 1 Ingredients 1 pumpkin pancake 1 apple, sliced (wings and scarf) 2 slices of clementine, chopped […]

Serves: 10 Ingredients 2 cups large flake oats 1 cup pitted dates, chopped ¾ cup shelled pumpkin seeds ¼ cup ground flaxseed 1 tsp cinnamon ¾ cup unsweetened applesauce ½ cup natural peanut butter* 1 ½ tbsp honey ½ cup almonds, crushed* Directions Line a baking sheet with parchment paper. In a large mixing bowl […]

Ingredients 2 cups chickpeas 1 tbsp avocado oil ½ tsp smoked paprika ½ tsp garlic powder 1 pinch cayenne pepper 1 – 2 limes, freshly squeezed   Directions Preheat oven to 400°F. Place parchment paper onto baking sheet. Blot chickpeas with a paper towel to dry completely. Place chickpeas in a large mixing bowl and […]

Serves: 6 Ingredients ½ cup pecans 1 cup whole wheat flour ½ cup rolled oats ¼ cup hemp hearts 1 tbsp baking powder 1 tsp cinnamon ¼ tsp ground ginger ¼ tsp ground cloves ¼ tsp nutmeg ⅓ cup pure pumpkin purée ¼ cup plain Greek yogurt 1 egg ¾ cup milk of choice ½ […]

Apple Monsters Serves: 8 Ingredients 2 tbsp Greek yogurt 16 mini dark chocolate chips 2 green apples ⅓ cup natural peanut butter ½ cup slivered almonds 2-3 strawberries, sliced Directions   Make the eyes by dropping small dots of Greek yogurt onto parchment paper and top with a mini chocolate chip. Place into freezer for […]

Serves: 8 Ingredients 2 medium bananas 1 cup Greek vanilla yogurt 8 dried cranberries 16 mini dark chocolate chips 8 Popsicle sticks Directions Slice both bananas lengthwise and then in half to get 8 separate pieces. Insert Popsicle sticks into the flat end of the banana pieces. Place bananas onto parchment paper and freeze for […]

Serves: 6 Ingredients 6 clementines 1 stalk celery Directions Peel the clementines. Slice the celery stalk in half lengthwise. Cut small pieces out of the thin stalks to make the stems. Insert the small celery stem pieces into the top of the clementines.

Serves: 15 Ingredients 2 ½ cups large flake oats ⅓ cup whole wheat flour ½ cup pumpkin seeds ¼ cup unsweetened shredded coconut ½ cup raw pecans, chopped ¼ cup mini dark chocolate chips ¼ cup ground flaxseed 1 tsp cinnamon ½ tsp ginger ¼ tsp cloves ¼ tsp nutmeg 1 cup pure pumpkin ¼ […]

Serves: 6 Ingredients 1 cup plain Greek yogurt 1 lemon, juiced 1 garlic clove, minced or 1 tsp garlic powder ½ cup cucumber, diced ¼ cup fresh dill ¼ tsp black pepper Directions Place all ingredients into a medium bowl and mix until well combined. Refrigerate for 30 mins before serving. Enjoy with chicken, fish, […]

Serves: 2 Ingredients 1 medium spaghetti squash 1 tsp extra virgin olive oil 1 tsp black pepper Meatball Ingredients 1 lb extra-lean ground chicken 1 egg ¼ cup milk 1-2 cloves garlic, minced ½ cup large flake oats ⅓ cup onion, chopped 1 tsp Italian herb blend (no salt added) ½ tsp black pepper Sauce Ingredients 1 […]

Serves: 8 Ingredients 1 cup lemon juice, freshly squeezed Serves: 8 13 strawberries, 8 whole and 5 sliced 4 basil leaves 2 tbsp honey 6 cups sparkling water ice Directions Add the lemon juice, 8 whole strawberries and 4 basil leaves to a food processor. Process until smooth. Transfer the strawberry basil puree to a […]

Ingredients 4 tbsp extra virgin olive oil 3 tbsp lemon juice, freshly squeezed 1 garlic clove, chopped 2 tsp fresh parsley, chopped 1 tsp freshly ground black pepper Directions Whisk all of the ingredients together. Pour over salad of choice or use as a marinade for chicken, fish or grilled vegetables. Store dressing in air-tight […]

  Serves: 8 Ingredients 1 tbsp olive oil 2 garlic cloves, minced ½ medium red onion, chopped 1 red bell pepper, diced 1 yellow bell pepper, diced 1 zucchini, diced 1 package (8 oz) mushrooms, chopped 1 (15 oz) can black beans (or any bean of choice), drained and rinsed well 1 (15 oz) can chickpeas, drained and […]

Not only is this drink refreshing, but it also incorporates the perfect colours for the Holiday Season!   Serves: 7 Ingredients 6 cups carbonated water 2 cups frozen raspberries 2 lemons, 1 juiced and 1 sliced for garnish 6 sprigs fresh mint Directions Combine carbonated water, raspberries and lemon juice of one lemon in a […]

Serves: 6 Ingredients 1 tsp extra virgin olive oil 1 very ripe medium banana, peeled 1 ½ cups whole rolled oats ½ cup egg whites ¼ cup milk of choice ½ tsp cinnamon Directions Mix all of the ingredients together, other than the olive oil, in a large bowl. Let sit for 10 minutes. Heat […]

Serves: 2 Ingredients 1 cup frozen mixed berries ¾ cup baby spinach 1 small banana ½ cup plain Greek yogurt 2 tbsp ground flaxseed 1 cup liquid of choice Directions Place ingredients into a blender and blend until smooth. Pour into a glass, serve with a straw and enjoy! Make this recipe your own and substitute the […]

This colourful festive salad is a nutrition powerhouse! Packed with antioxidants, fibre, vitamin C, healthy fats and more! Serves: 6 Ingredients 4 medium beets, baked and diced 1 pomegranate, deseeded ½ cup parsley, chopped ¼ cup walnuts, chopped 1 McIntosh apple, chopped ½ cup fresh lemon juice ¼ cup extra virgin olive oil Directions Preheat oven […]

It can be very difficult to find a store-bought granola that doesn’t have any added refined sugars or additives – so why not make your own? Enjoy this delicious granola with some Greek yogurt and berries, on its own as a cereal or as an on-the-go snack! This granola offers up fibre, iron, protein and […]

Serves: 8 Ingredients 2 cups chickpeas 2 garlic cloves, crushed ½ cup water ¼ cup tahini 3 tbsp fresh lemon juice 2 tbsp extra-virgin olive oil ½ tsp black pepper 1 tbsp parsley, chopped 2 tsp cumin Parsley leaves for garnish Directions Place chickpeas and garlic in a food processor, pulse until chopped. Add water […]

Serves: 8 Ingredients 1 ½ cups quinoa, uncooked 2 cups chickpeas ½ cup cucumber, diced ½ cup red bell pepper, diced ½ cup carrots, grated 1 royal gala apple, chopped ¼ cup green onions, chopped Dressing 3 tbsp extra virgin olive oil 2 tbsp lemon juice, freshly squeezed 1 garlic clove, minced 1 tbsp Dijon mustard […]