Beets and Butternut Soup

Beets and Butternut Soup

Here is an easy and healthy soup recipe that is packed with nutrition, including plenty of antioxidants from the beets.   Enjoy! Prep time: 10 minutes Cooking time: about 20 minutes Servings: 6 – 8   Ingredients: 1 Tbsp coconut oil 1 onion, chopped 1 clove garlic, minced 2 cups diced butternut squash 4 cups gluten free …read more

Chicken and Cabbage Soup

Chicken and Cabbage Soup

Soup is a great way to warm up on a cool, crisp fall day or a cold, snowy winter day. This soup is very healthy, as cabbage is a member of the vigorous cruciferous family of vegetables that have a high amount of antioxidants. Enjoy! Prep time: 10 min Cooking time: approximately 40 minutes Servings: 6 …read more

Grape Chutney

Grape Chutney

Here is a quick and interesting condiment recipe from Eatwell.com. This can be served with pork or chicken to add an interesting flavor variation. It keeps well in the fridge for up to one week. One note about prep time: black grapes have a slightly thicker skin and take longer to cook than red grapes. …read more

Brussels Sprouts & Kale Saute

Brussels Sprouts & Kale Saute

This is a really delicious, healthy and quick recipe that my friend Chrysta shared with me.  Thanks very much, Chrysta! Prep time: 10 minutes Cooking time: 10 minutes Servings:  4   Ingredients: 2 tsp coconut oil 2 cups Brussels sprouts (small or halved) 4 cups shredded fresh kale 1/2 large onion, chopped 1/2 tsp salt …read more

Chocolate Black Bean Cupcakes

Chocolate Black Bean Cupcakes

These delicious cupcakes are gluten-free, dairy free and diabetic friendly, as they contain loads of protein and fiber, and very little sugar.  Coconut sugar is a healthy form of sugar, yet xylitol can be substituted instead, if desired. This makes a great, healthy snack for school lunches or at the office! Prep time: 10 minutes Prep notes: use a food processor …read more

Trail Mix Loaf or Bars with Flax Seed

Trail Mix Loaf or Bars with Flax Seed

Making a loaf of trail mix is a great idea! The resulting Trail Mix slices are a healthy, high energy snack to take along on the trail, to the office, or packed into a school lunch. They are low glycemic and contain plenty of protein and fiber, some good fat, and a bit of sweetness. …read more

Green Beans and Grape Tomato Salad

Green Beans and Grape Tomato Salad

For a dairy free version of this delicious salad, use unsweetened almond milk instead of dairy milk or cream.   Prep time: 6  – 8 minutes Cooking time: 4 minutes Servings: 4 to 6   Salad Ingredients: 1 lb green beans, trimmed 1 green onion, chopped 18 to 20 grape tomatoes, cut in half 2 …read more

Jicama Slaw

Jicama Slaw

Never heard of jicama (pronounced hee-kam-ah)?  You’re not alone! Jicama is a really interesting and very healthy vegetable! This is an old favourite salad with a new twist! The flavour can be varied by adding spices of your choice to the dressing (curry, ginger, chilli, etc).  There are many jicama recipes resources on the internet – …read more

Quinoa Banana Berry Muffins

Quinoa Banana Berry Muffins

This recipe is gluten free and can be made dairy free as well.  The quinoa flakes, quinoa flour, chickpea flour and amaranth flour all have protein and fiber. This reduces the glycemic load of the muffins, which eliminates blood sugar issues.  Enjoy! Prep time: 10 minutes Baking time: 17 – 20 minutes Yield:  24 muffins   Ingredients: 1 cup quinoa flakes 1 cup milk …read more

How to Make Water Kefir - It's Dairy Free!

How to Make Water Kefir – It’s Dairy Free!

Water kefir is a fermented or cultured beverage that is very healthy for the digestive system. It contains a lot of friendly bacteria or probiotics that are needed by our gut for proper digestion and assimilation of the food we eat. Kefir can be made using filtered water, coconut water, milk, or coconut milk. It is important to note …read more