Lightened Up Cashew Chicken
1 lb chicken breasts cut into 1 inch pieces
sea salt and black pepper as needed
1 Tablespoon arrowroot starch or cornstarch
1 Tablespoon coconut oil
4 cups broccoli florets
3/4 cup roasted unsalted cashews
For the sauce:
6 Tablespoons low sodium-soy sauce or coconut aminos
1 Tablespoon hoisin sauce
3/4 Tablespoons apple cider vinegar
2 Tablespoons honey
2 Tablespoons arrowroot starch or cornstarch
1/2 teaspoon fresh minced ginger
2 cloves garlic minced
1/2 cup water (may need more if you want to thin out the sauce)
In a medium bowl, combine all the ingredients for the sauce. Set aside.
Season chicken with salt, pepper, cornstarch and 1 tablespoon of sauce/marinade.
Add oil to pan or wok over medium-high heat.
Add the chicken and stir-fry for 5-6 minutes, or until the chicken is starting to brown.
Toss in the broccoli and cook for 2-3 minutes, or until the vegetables are crisp-tender and the chicken is cooked through. Pour in the remaining sauce and add the cashews. Toss everything together and allow the sauce to bubble and thicken.
Remove from heat and serve! I added basmati rice but you can also eat alone, with cauliflower rice, or any other rice substitute you enjoy!
Pumpkin Muffins
1 cup pumpkin puree + 2/3 cup maple syrup or honey + 1/4 cup greek yogurt + 1/4 cup coconut oil + 1 egg +2 tsp. vanilla extract
1 2/3 cup whole wheat flour + 1 tsp. cinnamon + 1/4 tsp. nutmeg + 1/2 tsp baking soda + 1/2 tsp. baking powder + 1/2 tsp. salt
Preheat oven to 350F. Line muffin pan with muffin liners. In a large bowl combine all the wet ingredients. In a separate bowl combine all of the dry, Add the dry ingredients to the wet ingredients and stir until combined (the batter will be thick). Distribute the batter evenly about 3/4 full. Bake for 18-20 minutes
Better For You Banana Bread
1/3 cup melted coconut oil + 1/2 cup maple syrup + 2 eggs + 1 cup mashed ripe bananas + 1/4 cup almond milk + 1 tsp. baking soda + 1 tsp. vanilla + 1/2 tsp. salt + 1/2 tsp. ground cinnamon + 1 3/4 cups whole wheat flour
Preheat oven to 325 degrees Fahrenheit and grease a 9x5 inch loaf pan
In a large bowl mix together the eggs, honey, and oil, then add the mashed bananas and milk. Add in the baking soda, vanilla, salt, and cinnamon and whisk to blend. Lastly, mix in the flour until combined.
Pour the batter into your pan and sprinkle lightly with cinnamon
Bake for 55- 60 minutes or until a toothpick is inserted into the middle and comes out clean. Let the bread cool in the loaf pan for 10 minutes!
Chicken Lettuce Wraps
For the sauce:
1 tablespoons Thai sweet chilli sauce
1 tablespoons hoisin sauce
2 tablespoons light soy sauce
1 tablespoons Sriracha
1 tablespoons olive oil
1 teaspoon sesame oil
1 tablespoons unseasoned rice vinegar
2 tablespoons minced garlic (about 4 cloves)
The filling:
1 pound ground chicken
8 scallions, thinly sliced, whites and greens kept separate
1 red bell pepper
1 tablespoon minced garlic (about 2 cloves)
1 white onion, diced
1 cup shredded carrots
In a saucepan combine oil, garlic, onions, peppers, carrots and let cook until soft. In a separate sauce pan cooked chicken throughly. Combine all sauce ingredients and whisk until combined. Add cooked vegetables, chicken, and sauce together and let simmer for approx. 5-10 minutes
Serve in lettuce wraps, over rice, or eat on its own!
1 small red bell pepper, finely chopped
Quinoa Power Bowl
Rainbow quinoa + onions + spinach + egg + mushrooms + black beans + tamari soy sauce
Sauté onions and mushrooms in a medium sized pan. When lions become transparent move to the side of the pan and mix in 1-2 eggs. When the eggs are scrambled combine them with the mushrooms and onions. Add in spinach, black beans, quinoa, and seasoning with tamari soy sauce!
“Cookie Dough” filled Dates
Filling: 1/4 cup cashew butter (can use any seed or nut butter) + 1 tbsp. mini dark chocolate chips + 2 Tbsp. almond flour + 1 Tbsp. maple syrup + 1 tsp. cinnamon + 1/4 tsp. salt
Slice and pit 15 dates. Stuff the dates with the filling and freeze for 30 minutes. Keep these stored in the freezer for a sweet treat on the go!
Roasted sweet potatoe and goat cheese salad
1/2 roasted sweet potato + 2 handfuls of mixed greens + 0.5 ounces of crumbled goat cheese + 0.5 ounces sliced almonds + 1 tbsp. homemade honey mustard (1 tbsp. honey + 2 tbsp. olive oil + 1 tsp. dijon or yellow mustard)
Avocado Toast
Toast multigrain bread with olive oil and minced garlic in a pan, add 1 tablespoon hummus, avocado slices, seasoning of choice, and top with balsamic vinaigrette. Feel free to add additional veggies, we added some tomato slices and hemp hearts!
Raw Cacao Hot Chocolate
Serves 2
2 cups almond or cashew milk + 2 tablespoons organic raw cacao powder + 1 tsp. vanilla + 8 drops liquid stevia (can also add honey or maple syrup to sweeten)
Tip: add in a scoop of vital proteins gingerbread flavour collagen creamer for some added collagen!
Heat all ingredients in a sauce pan over medium heat! When everything is heated together, pour into a mug and enjoy!
Creamy Potato Leek Soup (dairy free)
3 tablespoons olive oil
3 leek stalks
3 garlic cloves, minced
1 cup frozen corn
4 medium potatoes, peeled and diced
2 medium carrots, peeled and diced
4 cups broth
1/2 tsp. nutmeg
1/2 tsp. oregano
1/2 tsp. black pepper
Dash cayenne pepper (optional)
Cut off the root end and dark green tops of the leek. We only want the white and light green part. Slice open lengthwise and clean thoroughly. Then cut finely.
Add the leek, garlic and frozen corn to the pot and cook on medium for a few minutes until the leek has softened. Now add the potato and carrot dices and pour broth over.
Bring to a boil, then turn to low and simmer until potatoes and carrots are soft (about 20 minutes).
Puree about ⅓ of the soup in a blender. Add pureed soup back into the pot. Season to taste with spices
Creamy Cashew Sauce (dairy free)
1/4 cup soaked cashews+ 1/4 cup water + 1 tsp minced garlic
1. Soak cashews overnight (not required but helps when blending)
2. Add all ingredients to a blender and blend!
3. Add to any pre existing tomato sauce to create a creamy (dairy free) rose
Butternut Squash Soup
1 butternut squash (about 3 pounds), peeled, seeded and cut in 1-inch chunks + 1 onion, diced + 1 red bell pepper, chopped + 2 tablespoons olive oil + 2 tablespoons garlic, minced + 1/2 teaspoon dried thyme + 2 1/2 cups chicken stock, or more, to taste
Preheat oven to 400 degrees F. Lightly oil a baking sheet.
Place butternut squash, onion, bell pepper in a single layer onto the baking sheet. Add olive oil and garlic. Gently toss to combine.
Place into oven and bake for 30-45 minutes, or until butternut squash is tender, stirring at halftime.*
Heat a large stockpot over medium heat. Add butternut squash mixture and thyme, and cook, stirring occasionally, until fragrant, about 1-2 minutes; season with salt and pepper, to taste. Stir in chicken stock and puree with an immersion blender.
Bring to a boil; reduce heat and simmer until thickened, about 5-10 minutes.
Apples & Almond Butter
1 sliced and cored apple + 1 tablespoon melted almond butter + 1/2 tablespoon chia seeds + 1 tablespoon raw cacao chocolate chips + 1 tabelspoon granola
Warm Pear and Goat Cheese Salad
1. Cut and core 2 pears in quarters, mix in a bowl with 1 tsp. olive oil and 1 tsp. real maple syrup
2. Sauté over medium head 3-4 minutes each side until browned, remove and let cool while you prepare the salad
Salad 1 oz. crumbled goat cheese + 2 cups leafy greens + 2 tablespoons pecans + 1-2 tablespoons balsamic vinaigrette
Added roasted chicken to increase lean protein
Cauliflower Mashed “Potatoes”
1 cauliflower head + 1 garlic bulb (or minced garlic) + 1 teaspoon olive oil + 1 tablespoon of non dairy milk (may need to add more while blending)
Preheat the oven to 400 degrees, if using garlic wrap in aluminium foil and roast for 40 -50 minutes
Steam cauliflower in a vegetable steamer or in a pot filled with 1 inch of water until very tender
Transfer cauliflower to a food processor and add the milk and garlic. Pulse until the mixture is smooth like mashed potatoes. Add salt and pepper to taste! No potatoes needed !
Protein Packed Smoothie Bowl
1/2 frozen banana + 2 cups cashew milk + 1 scoop of your favourite protein powder + 1 scoop collagen peptitdes + 1 tablepsoon raw cacao powder + 1 teaspoon spirulina + 1 tablespoon liquid sweetener of your choice
Fish Tacos
4 oz. grilled tilapia + 1/2 avocado + 1 tablespoon hemp hearts + Sriracha broccoli slaw +butter lettuce wrap
A quick and easy low carb take on a classic fish taco! Skip out on the corn tortilla and choose a more nutrient dense option! Butter lettuce is packed with vitamin A, phosphorus, calcium and magnesium!
Peach Baked Oatmeal
A healthy baked oatmeal recipe using one of my favorite summer fruits: peaches! Make ahead for meal prep or a weekend brunch.
INGREDIENTS
2 cups old fashioned rolled oats
2 1/2 cups unsweetened almond milk
1 teaspoon cinnamon
1 teaspoon vanilla
1/2 teaspoon almond extract
2 cups ripe peaches, divided (1 cup chopped and 1 cup sliced)*
1/4 cup maple syrup
2 Tablespoons melted coconut oil or butter (optional)
pinch of sea salt
INSTRUCTIONS
Preheat oven to 375°F.
Measure out 1 cup of chopped peaches and 1 cup of sliced peaches.
Add oats, almond milk, cinnamon, vanilla, almond extract, 1 cup chopped peaches, maple syrup, coconut oil and sea salt in a large bowl.
Pour into a square baking dish sprayed with non-stick spray and top with remaining sliced peaches.
Bake for 45-50 minutes.
Remove baked oatmeal from the oven and let sit for 5 minutes to cool. Add a portion into a bowl and top with almond milk. before serving.
Maple Roasted Brussels Sprouts and Sweet Potatoes with Cranberries and Pecans
Maple Roasted Brussels Sprouts and Sweet Potatoes with Cranberries and Pecans - Brussels sprout and sweet potatoes are roasted together with cranberries, pecans, and a maple balsamic glaze, getting crispy and carmelized. This makes for a wonderful Thanksgiving side dish or for other holidays and celebrations throughout the fall and winter!
Prep Time10 mins
Cook Time35 mins
Course: Side Dish
Cuisine: American, Canadian
Keyword: brussels sprouts, sweet potatoes
Servings: 8 servings
Ingredients
4 cups Brussels sprouts (approximately 1 lb)
2 medium sweet potatoes , peeled and cut into 1/2-inch pieces
1 cup fresh or frozen cranberries
2 shallots , cut into wedges
4 tbsp olive oil
3 tbsp maple syrup
1 tbsp balsamic vinegar
1/2 tsp cinnamon
1 tbsp freshly chopped rosemary
1/2 tsp sea salt
1/4 tsp black pepper
1/3 cup pecans
Instructions
Preheat oven to 425°f.
Trim ends of Brussels sprouts, remove any yellow leaves and cut in halves.
In a 8x13" casserole baking dish ad the Brussels sprouts, sweet potatoes, cranberries and shallots.
In a small bowl whisk together the olive oil, maple syrup, balsamic, cinnamon, salt and pepper. Pour over the veggies and toss to coat.
Roast in preheated oven for 25 minutes. Add in the pecans, toss, and roast for another 10 minutes. Sweet potatoes should be fork-tender. If not, roast another 5-10 minutes, keeping a close eye to ensure pecans do not burn. Enjoy!
Tortilla Soup
INGREDIENTS
1 dried smoked chili pepper or 1 poblano pepper
Olive oil
1 medium white onion, diced
2 cloves garlic, pressed or minced.
1 to 2 medium jalapeños (optional, use onefor medium spicy soup and two for spicy soup)
1 teaspoon ground cumin
14-ounce can crushed tomatoes or chunky tomato sauce*
32 ounces (4 cups) vegetable stock
14-ounce can hominy, rinsed and drained (optional)
14-ounce can black beans, rinsed and drained
1 cup corn
Sea salt
6 corn tortillas (6-inch, taco-sized)
1 avocado
2 to 4 radishes, sliced into super thin rounds
2 ounces queso fresco or feta cheese (optional), crumbled
1 handful cilantro leaves, chopped
1 lime, sliced into small wedges
INSTRUCTIONS
Prep work: Preheat the oven to 475 degrees Fahrenheit. Stack the tortillas and slice them into ½-inch-wide, 2-inch-long strips. Remove the seeds and membranes from the jalapeno (and poblano, if using) and chop the peppers. Wash your hands. Pit, peel, and medium dice the avocado, then squeeze some lime juice over the avocado to prevent browning.
Bake the tortillas: Coat a baking sheet with a thin layer of oil. Toss the tortilla strips in the oil to coat and arrange the strips in a single layer. Bake 6 to 8 minutes, or until golden brown. While the strips are hot, season them with salt.
Toast the chili pepper: Place the dried chili pepper onto a baking sheet and bake for about 1 minute, or until the pepper is warmed through. When cool enough to handle, cut the pepper open and remove the seeds. (Wash your hands afterward and avoid touching your eyes!)
Make the soup: In a medium pot or Dutch oven, heat some olive oil on medium until hot. Add the onion, garlic, jalapeno and poblano peppers (if using). Cook 4 to 5 minutes, or until softened, stirring occasionally. Stir in the cumin, then the canned tomatoes and vegetable stock. Simmer for about 3 minutes, then add the hominy, black beans and the seeded chili pepper. Cook for 8 to 10 minutes, or until slightly thickened, stirring occasionally. Season with salt and pepper to taste.
Serve the soup: First, discard the dried chili pepper. Place some of the avocado, radishes, tortilla strips, and queso fresco (or feta) at the bottom of 2 to 4 bowls. Divide the soup between the bowls. Top the soup with the remaining avocado, radishes, tortilla strips, and queso fresco (or feta). Garnish with some cilantro and serve with lime wedges and hot sauce, if desired.