Recipes

Got a Sweet Tooth?

Sugar Substitutes to Satisfy Your Cravings Holiday season is approaching fast and so are all the tempting goodies. The Christmas cookie exchange parties, holiday dinners and work social gatherings have begun and all the glory of baking (and eating) is in full motion! Every year we do...

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Oat Pancakes (wheat free)

These pancakes are perfect for a weekend breakfast because they are filling, healthy and delicious!  Better yet, they are very simple to make and require only a blender. That's right, only one thing to wash! 1 1/2 cups wheat free oats 1/2 cup gluten free...

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Snowball Cookies – revamped!

Cookies, treats, chocolate…they are everywhere during the holiday season. If you want to stick to your health goals over the holidays but at the same time, not feel deprived, there are many options that are similar to our ‘old’ favourites that are worth a try....

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Chocolate Zucchini Loaf (grain free)

This recipe is fantastic.  Why? It is gluten free (no bloating!) High in protein (eggs) and fiber (thank-you coconut flour) You can send it in your kids lunches - nut free! Good amount of healthy medium chain fats for energy Low glycemic - therefore no sugar spikes and dips (in...

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Blood Sugar Balancing Banana Bread

Try this healthier version of banana bread.  Dense and delicous! 1 1/2 cups ripe mashed bananas 2 eggs 1/4 cup coconut oil or organic butter 1/2 cup coconut sugar 1 cup brown rice flour or spelt flour 1/4 cup ground flax seeds 1/3 cup oats 1.5 tsp baking powder (2 tsp if you are using...

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Is chia the new flax?

We think so! Chia seeds are a highly nutritious food that are a great addition to your daily menu. Why? Chia seeds are rich in omega-3 fatty acids, even more so than flax seeds. Chia seeds are rich in antioxidants. The whole seeds don't deteriorate and can be stored for longer periods...

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A Smoothie a day keeps…

your energy levels soaring! I have been enjoying smoothies almost every day for breakfast for the last few years now and to be honest, when I don’t start my day this way, something feels off.  My energy wanes by the afternoon, I don't feel as motivated and I...

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Oatmeal Dark Chocolate Chip Cookies

One of my sons in 7 and he is hungry all the time!  I believe he is going through a growth spurt because I honestly can't keep up with his appetite.  This presents a challenge for me because he eats gluten and dairy free and is...

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Thai Fish Curry

This simple and delicious meal makes the perfect mid week meal because it takes only 10 minutes to prepare.  There is no need to resort to less than healthy 'take-out' meals that are loaded with unhealthy fats and too much sodium, with meals as simple and delicious...

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Turkey Stuffing – without the gluten & bloating!

We found this recipe in a book called Vegging Out.  This will go well with any protein you decide to cook for Thanksgiving. The cranberries add a nice touch of sweetness and the almonds add some crunch! 4 tbsp butter, melted (or coconut oil) 1/2 cup chopped onion 1/4 cup chopped...

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Immune Boosting Pumpkin Pie Smoothie

This is a nice breakfast option for the fall to begin building your immune system and it tastes just like pumpkin pie!  Pumpkin is high in immune promoting Vitamin A.  Try to increase the amount of bright orange fruits and veggies in your diet to keep...

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Kale Slaw with Peanut Dressing

A vitamin and mineral packed version of coleslaw, this salad has thinly sliced kale tossed with crunchy bell pepper and carrot slices. The slaw is dressed with a salty peanut dressing that will complement any barbeque.  This recipe was inspired by one found on Martha Stewart's...

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Nut Butter Rice Squares

A healthy spin on the classic rice crispy squares.  I like this because it’s a great way to pack more calcium into the kids. Ingredients: 2 cups puffed rice 1/4 cup sesame seeds 1/2 cup currants 1/4 tsp cinnamon 1/4 cup dairy & gluten free chocolate chips 3/4 cup macadamia or cashew...

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Almond Yogurt Smoothie

  This recipe is from “Superimmunity for Kids” by Leo Galland, M.D.  It’s a great smoothie for kids because it provides all essential fats and nutrients.  You can also use this recipe for freezer pops. Ingredients: 10 almonds 1/2 - 1 cup water 3 tbsp plain full fat yogurt (organic...

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Dip Dip – Hummus for kids

Our boy’s favourite snack is hummus.   We put it on everything from crackers to veggies to brown rice cakes.  We even used this as a pasta sauce on occasion.  This hummus is packed with nutrition and will keep any active child going all day. Ingredients: 3/4...

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BBQ Kale Chips

Loaded with vitamins and minerals, kale is a highly nutritous food that is a 'smart' addition to anyone's diet.  And when in chip form – you can’t go wrong! Ingredients: 1 large bunch of curly green kale (washed and dried) Topping...

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Gluten free Pumpkin Spice Muffin

This recipe was inspired by a recipe I found by Dianne Steeper.  It tastes great and has a good texture for a gluten free muffin. 2 eggs 1/4 cup grapeseed oil 1/4 cup unsweetened applesauce 1/2 cup unrefined (platation) raw brown sugar (or xylo-sweet for...

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Virgin Pina Colada

1/2 can light coconut milk 1/2 cup water 1/2-1 cup frozen pineapple chunks (if using fresh, add 1 cup ice cubes) stevia to sweeten it up (optional) Directions: Simply blend all ingredients together and enjoy! ...

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Whole Grain (apple) Cookies

You can feel good about including these nut-free cookies in your kid's lunch bags.  These cookies beat 'bought' cookies hands down because they are made from whole grain flour, contain no trans fats, and have very little sugar.  And there are 2 whole apples in this recipe!...

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Super Recovery Smoothie

This smoothie will replenish your energy and nutrient stores following a workout.  The tahini and dates make it rich in calcium and iron.  If you don’t want the smoothie to be quite as sweet, replace the dates with 1/2 cup berries. Ingredients: 2 small bananas, frozen or...

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Roasted Chickpeas

This is one of my kids favourite snacks.  It’s very simple to make and is a good high protein snack.  They are better when eaten right away as they tend to lose their crispiness over time. Ingredients: 1 can chick peas 1-2 tbsp olive oil Sea...

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Kale, Cranberry and Quinoa Salad

Ingredients 1 cup quinoa 1/2 cup dried cranberries (rinsed if not using organic) 1/3 cup extra-virgin olive oil 3 tbsp balsamic vinegar 1/2 tsp sea salt 5 cups chopped kale, about 1/2 small bunch 1/2 cup diced red onion 1 yellow pepper, diced Directions Rinse quinoa. Combine with 2 cups water in a medium pot....

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Spanish Chicken Dish

This recipe is from “The Supercharged Hormone Diet” book by Dr. Natasha Turner. 1 1/2 tablespoons Extra Virgin Olive Oil or coconut oil 2 boneless, skinless chicken breasts 1 clove garlic, minced 1 small onion, thinly sliced 1/2 red pepper, sliced 1/2 green pepper, sliced 1/4 cup green olives, pitted and halved 1...

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Quinoa and Roasted Vegetables

A great salad to tote to a potluck or to serve as a side dish or as a vegetarian main course. Ingredients: 1 1/2 cups quinoa, uncooked 2 1/2 cups cold water 1 pinch of salt 2 tbsp olive oil 2 tbsp lemon juice, freshly squeezed 1 large onion, chopped 1 large red...

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Gluten-free Pizza

I had about 5 minutes to pull together dinner after a busy day out of the house and the entire family ended up loving this very simple and healthy pizza dinner. This is for all of the working parents out there! Simply grab some brown rice...

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Warming Squash Soup

This soup is perfect for fall when flu and cold season begins.  In addition to warming your insides and satisfying your taste buds, this soup will provide a boost to your immune system in preparation for the winter months.  This recipe was provided by our...

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Spicy Rice, Bean and Lentil Casserole

This is a family favourite.  It doesn’t last long and is a protein packed vegetarian dinner.  Serve with a fresh green salad to round out this meal. Ingredients: 2 tsp olive oil (or 2 tsp coconut oil) 2 garlic cloves 1 chopped onion 1 chopped green pepper 3 3/4 cups vegetable...

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Sweet Potato Shepherd’s Pie

This recipe is healthy, warming and is the perfect meal for a cold winters day.  This is Dr. Gillian McKeith’s creation from her ‘You Are What You Eat’ book.  I have revised the recipe slightly to make this a ‘quicker’ meal to to prepare.  Feel...

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Lentil Tomato Sauce with Pasta

Using lentils is a great way to increase the protein and fiber content of a vegetarian pasta.  My kids don’t even know the difference between meat and the lentils in this sauce…(yet)! Ingredients: 1 tbsp olive oil 3 large cloves of garlic 1 tsp sea salt freshly ground pepper to...

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Applesauce Muffins

I found this recipe in a cook book called ‘Enightened Eating’, Nourishment for Body and Soul by Caroline Marie Dupont.  I modified it by reducing the maple syrup a little and by adding the flax.  This muffin recipe is low in sugar, high in fiber and tastes...

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Pumpkin Protein Power Muffins

Ideally, the ‘healthiest’ muffin is high in protein, fiber and contains only the healthiest fats.  A healthy diet aims at keeping insulin levels balanced throughout the day and this means eating more protein and fiber to keep you feeling full, longer. (doesn’t spike blood sugar...

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Banana Nut Butter Muffins

These muffins aren’t too sweet but taste great.  They are an easy snack to take when you are on the go. Ingredients: 4 large rip mashed bananas 1/4 cup maple syrup 3/4 cup almond or rice milk 1/2 cup nut butter (almond and peanut butter mixed is good) 2 cups brown...

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Very Berry Banana Smoothie

This smoothie is loaded with essential fatty acids, fiber and easily digested protein so is a great breakfast choice for those wishing to lose weight. Ingredients: 1.5 cups water (or fill your smoothie glass up to 3/4 full) 1/2 banana 1 cup frozen berries 1 serving protein powder 1/2-1 tbsp flax...

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Omega 3 Power Oatmeal

This is a super way to get extra omega-3 fatty acids in your diet (from the walnuts and flax seeds), not to mention fiber, vitamins and minerals! Ingredients: 1/2 cup whole *oats (or steel cut) 1 tbsp ground flax or chia seeds 1 tbsp chopped nuts (almonds and walnuts...

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Peanut Butter Banana Chip Muffins

These muffins will give you the energy you need without the refined sugars and fats that a commercial brand typically has. Ingredients: 4 ripe bananas 1/3 cup molasses 1 cup dairy free milk 1/2 cup peanut butter (or almond butter) 1 1/2 cups brown rice flower 1/2 cup sweet sorghum flour 2 tsp...

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Blueberry-Banana Antioxidant Smoothie

This recipe was adapted from a recipe by Brenda Burton in her book titled, “Eat drink and be vegan”. Ingredients: 1 1/2 cups plain or vanilla non-dairy milk (unsweetened) 1/2 cup frozen blueberries 1/2 frozen banana (slice banana and put in freezer bag in freezer) 1 tbsp cocoa powder (or...

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Chocolate Energy Shake (dairy free)

There are so many options for shakes/smoothies but here is a nice option for children who don’t like anything that looks remotely like a fruit or vegetable. Ingredients: 1 banana 1/2 cup blueberries 1 1/2 cups of chocolate (or regular) almond milk (unsweetened) 1 tbsp molasses (optional – to increase...

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Molasses Muffins (allergen free)

I make these muffins all the time as they are free of all allergens and very simple.  Feel free to get creative by adding nuts and other fruits like blueberries. Ingredients: 1 tsp egg replacer plus 2 tbsp water (or 1 tbsp ground flax seeds mixed into...

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Quinoa Porridge

This cereal is high in ‘easy to digest’ protein and packed with EFAs and anti-oxidants.  What better way to start your day! Ingredients: 2 cups water 1 cup quinoa grain pinch sea salt 1 tbsp brain food mix* 8 or 9 raw almonds chopped (or any raw nuts you have on...

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Drink Your Greens Smoothie

If you are on the go and worry about getting the veggies you need, this drink is for you!  This is one of my favourite breakfasts!  It will give you the energy and nutrition you need to keep you going until lunch time and it...

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Protein Packed Vegan Smoothie

Ingredients: 2 cups almond milk 3/4 – 1 cup frozen banana 1/2 cup frozen blueberries 1 tbsp almond, cashew, or peanut butter 1 tbsp hemp seeds 2-3 tbsp brown rice protein powder or vegan protein powder 1 tbsp flax oil optional Directions: With a hand blender or in a blender, combine all ingredients and puree...

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Featured Recipe

Omega 3 Power Oatmeal This is a super way to get extra omega-3 fatty acids in your diet (from the walnuts and flax seeds), not to mention fiber, vitamins and minerals! Ingredients: 1/2 cup whole *oats (or steel cut) 1 tbsp ground flax or chia seeds 1 tbsp chopped nuts...

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Sesame-Spice Breakfast Cookies

This recipe was adapted from one I found in Super Immunity for Kids, by Leo Galland, M.D.  A great breakfast cookie but with healthier fats and no added sugar, which is much healthier than the sugar laden, trans fat filled ones you would purchase at...

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Black Bean Peppermint Brownies

What a perfect healthy conscious holiday treat!  Who knew beans could taste so great?  Why are these so great? high in fiber - balanced blood sugar and moods low in saturated fats coconut oil is fantastic for energy levels high in protein to keep you feeling full, longer These are...

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Gooey Gluten Free Brownies

                    Ingredients: 1/2 cup sweet potato puree (steamed then mashed or pureed) 1/3 cup raw agave syrup or raw honey 1/2 cup dark chocolate chips or Enjoy Life’s semi-sweet chocolate chips (free of dairy, nuts, gluten and soy) [melted with 1 tbsp coconut oil) 1/3 cup cocoa powder 2 tsp vanilla extract 3/4...

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Minty Raw Chocolate Power Balls

  These Power Balls make a nice mid afternoon snack that will provide you with a boost of energy and brain power you sometimes need to get through until dinner.  They will not spike your blood sugar levels because of the high fiber and essential fatty...

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