Skinny Peanut Butter Cookies

Yields: 14-16 cookies

Ingredients

• ½ cup Light Smooth Peanut Butter 
• ¾ teaspoon baking soda
• ¼ cup whole wheat flour
• ¼ cup sugar
• 2 Tablespoon brown sugar
• ½ teaspoon pure vanilla extract
• 1 egg white

Instructions

1. Preheat oven to 350 F
2. Mix all ingredients together is a medium size mixing bowl.
3. Form cookie balls and place on two greased cookie sheets
4. Flatten each cookie ball with hands to about a 2 inches diameter and ¼ inch thick
5. With a fork indent the tops of cookies with the crisscross pattern
6. Bake for 7-9 minutes, they will look underdone but still take them out
7. Let cool for 5-10 minutes before removing from the tray.

Recipe: Pear Argula Salad

Pear Arugula Salad

Yield: 2 generous servings

Ingredients

• 6 cups fresh baby arugula
• 1 large bosc pear, cored and sliced thin
• 1/4 shredded parmigiano reggiano
• 1/4 cup toasted pine nuts  

Vinaigrette

• 1/4 cup olive oil
• 1 tablespoon honey
• 1/4 cup apple cider vinegar
• 3/4 teaspoon salt
• 3/4 teaspoon black pepper

Directions

1. Salad - Add arugula, pear, toasted pine nuts, shaved parmigiano reggiano; set aside.

2. Vinaigrette - In a small glass mason jar or any container with a lid, add olive oil, honey, apple cider vinegar, salt and pepper. Put the lid on and shake vigorously until combined. Drizzle over salad, toss to combine, and serve immediately.

 

Recipe: Cauliflower Bean Mash

Cauliflower Bean Mash

Yield: 6 Servings

• 1 tablespoon olive oil
• 1 head cauliflower, cut into small florets (about 5-6 cups)
• 3 cloves garlic, minced
• 1 cup milk
• 3 cups vegetable broth
• 1 can white beans, rinsed and drained
• ½ cup cornmeal
• 1 teaspoon salt

Directions 

1. Heat the olive oil in a large pot. Add the cauliflower and garlic. Sauté until the garlic is fragrant (careful not to burn the garlic). Add the milk and 2 cups broth. Simmer for 10 - 15 minutes or until soft. Using an immersion hand blender purée the cauliflower in the pot until smooth. Add the while beans and mash roughly with the back of a wooden spoon. Stir in the cornmeal and your mixture will begin to thicken. Adjust the consistency by adding in the last cup of broth as needed. Stir in the salt to taste.

Recipe: Lentils & Quinoa

Have you ever flung open the pantry doors, scanned the shelves of canned goods, dried pasta and beans, only to realize you have no idea what to make for lunch? Am I alone here?

You keep scanning looking for some foodspiration, while saying to yourself "what do I want......hmmm, what's quick and easy to make?" Then BAM! A bag of Quinoa starring me right in the face and just off to the right was a bag of dried green lentils. Voilà! Lunch is served.

Start here.....

Add the lentils to a pot. Pour enough water so they are well covered and bring to a boil. Reduce heat cover with a lid and allow them to simmer for 15 minutes.

Add The olive oil and chopped onions to a pan and sauté until the onions are slightly brown. Push them to one side of the pan, add the remaining olive oil, pour the quinoa into the pan stirring occasionally until they turn slightly darker in colour and begin to pop. Combine the sautéed onion and quinoa together remove from heat and set aside.

Drain the lentils and add them back to the pot. Pour the quinoa mixture into the pot, 1 2/3 cups water (400 ml), and vegetable cube. Bring to a boil reduce heat cover and simmer for 15 minutes.

Enjoy as a meal or it makes a great side dish.

Lentils and Quinoa

Serves 2

Ingredients
1 cup dried green lentils
2 teaspoon olive oil (or coconut oil), divided
1 large onion, diced
1 cup quinoa, rinsed
1 vegetable stock cube OR 1 tablespoon bouillon
1 2/3 cups water (400 ml)

Directions
1. Add the lentils to a pot. Pour enough water so they are well covered and bring to a boil. Reduce heat cover with a lid and allow them to simmer for 15 minutes.
2. Add The olive oil and chopped onions to a pan and sauté until the onions are slightly brown. Push them to one side of the pan, add the remaining olive oil, pour the quinoa into the pan stirring occasionally until they turn slightly darker in colour and begin to pop. Combine the sautéed onion and quinoa together remove from heat and set aside.
3. Drain the lentils and add them back to the pot. Pour the quinoa mixture into the pot, 1 2/3 cups water (400 ml), and vegetable cube. Bring to a boil reduce heat cover and simmer for 15 minutes.
4. Enjoy as a meal or it makes a great side dish.

Recipe: Summerlicious Salad

When I think of summer I immediately envision bright ripe berries, juicy watermelon, vibrant greens, light and refreshing meals. So the only logical thing to do is combine all this into a single bowl and turn it into a delicious meal..............am I right?

Voila! My Summerlicious Salad! This brain power, antioxidant packed salad has quickly become a staple in my home. So, bookmark this page, and when temps reach record highs and you can't imagine standing in front of a hot stove to make dinner or going outside to fire up the BBQ in that heat. That's when you take a look in your recipe index (because I know you'll be saving this one) and whip this up in minutes. It will take as long as the intro theme song of your favourite evening soap opera to make. Okay, the cat's out of the bag, The Young and the Restless is my guilty pleasure......don't judge :-) 

SUMMERLICIOUS SALAD  (SPINACH SALAD WITH TUNA, WATERMELON, AND BERRIES)

PREP: 10 MINS TOTAL: 10 MINS

YIELD: 2 SERVINGS

INGREDIENTS:

SALAD INGREDIENTS:

• 6 ounces tuna packed in water, drained
• 1/2 cup diced watermelon
• 4 cups baby spinach
• 1/2 cup fresh blueberries
• 1/2 cup blueberries
• 1/4 cup blackberries
• 1/4 cup chopped walnuts (optional)
• half a red onion, thinly sliced

HONEY CHIA SEED VINAIGRETTE INGREDIENTS:

• 1/3 cup olive oil
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. chia seeds (optional)
• 1 Tbsp. honey
• 1/4 tsp. salt
• fresh cracked pepper

DIRECTIONS:

FOR THE SALAD:

Toss all ingredients together until combined. Drizzle or toss with vinaigrette.

TO MAKE THE VINAIGRETTE:

Whisk all ingredients together until combined and emulsified.

Recipe: Cauliflower Alfredo Sauce

Changing the way we eat cauliflower one floret at a time. I know, sounds like a 5 o'clock news update but today home cooks, foodies and chefs are all looking for interesting and tasty ways to cook some of our staple side veggies and turn them into a meal show stopper, taking centre stage on our dinner plates. 

Who would have thought to use cauliflower as a base ingredient for Alfredo Sauce? Certainly not this girl, so I began my search for a healthier low cal Cauliflower Alfredo Sauce. After minutes of searching (I didn't realize how late to the cauliflower game I really was) I came up with this quick and easy recipe. Pour it over cooked whole grain rotini, add a hand full of fresh spinach and eat up while it's still warm. Buon Appetite!

Follow these easy steps:

Cut the onion and garlic into thin slices. Melt the butter in a skillet on low heat, add onion slices and garlic and saute covered on low until the onions are golden and caramelized (about 20 minutes).

Bring vegetable or chicken broth to a boil. Cut the cauliflower into florets and cook in broth until tender (7-10 minutes). Reserve ½ cup of broth, drain the rest.

Place the tender cauliflower into a blender or food processor together with the caramelized onions, garlic, ½ cup of broth, milk and salt. Puree until smooth.

Store the sauce in a container with a lid (like a mason jar) and place in the fridge, if not using right away.

Cauliflower Alfredo Sauce

Prep time 10 mins

Cook time 20 mins

Total time 30 mins

Yield: Makes about 3 cups of sauce

Ingredients

• 1 medium head of cauliflower (~ 1 lb/450 g)
• 1 large yellow onion
• 2 cloves garlic
• 1 tablespoon butter (or coconut oil)
• 5 cups vegetable or chicken broth
• ¾ cup almond milk
• ½ teaspoon salt

Instructions

1. Cut the onion and garlic into thin slices. Melt the butter in a skillet on low heat, add onion slices and garlic and saute covered on low until the onions are golden and caramelized (about 20 minutes).
2. Bring vegetable or chicken broth to a boil. Cut the cauliflower into florets and cook in broth until tender (7-10 minutes). Reserve ½ cup of broth, drain the rest.
3. Place the tender cauliflower into a blender or food processor together with the caramelized onions, garlic, ½ cup of broth, milk and salt. Puree until smooth.
4. Store the sauce in a container with a lid (like a mason jar) and place in the fridge, if not using right away.

Note: To make this sauce dairy-free you can use coconut in place of butter.

Recipe: Flourless Peanut Butter Oatmeal Cookie

🎶"C" is for Cookie, that’s good enough for me🎶 especially when it’s a Flourless Peanut Butter Oatmeal Cookie!

Yield: 20-30 Cookies

Ingredients:

2/3 cup old-fashioned rolled oats
½ teaspoon ground cinnamon
1 teaspoon baking soda
1 large egg
1 cup natural peanut butter at room temperature
6 Tablespoons packed light brown sugar
½ cup semi-sweet or dark chocolate chips
Directions:

In a medium bowl, toss the oats, cinnamon, and baking soda together. Set aside. In a medium bowl, beat the egg. Mix in the peanut butter and brown sugar with a large rubber spatula until combined. Pour in the dry ingredients and slowly mix until everything is combined. Depending how thick and/or cold your peanut butter is, you may need to use your hands. Fold in the chocolate chips.

Chill the cookie dough for 30 minutes.

Preheat oven to 350F degrees. Line two large baking sheets with silicone mats or parchment paper. Scoop the dough, about 1 to 1.5 Tablespoons each, onto prepared baking sheet. (Note: you may need to shape these into balls using your hands) Bake two batches. Gently press down on the dough mounds with the back of a spoon to slightly flatten each cookie.

For soft chewy cookies bake for 9 to 10 minutes. The cookies will look very soft and underbaked, but that’s ok. For crispy cookies, bake for up to 12 minutes.

Allow the cookies to cool for 10 minutes on the baking sheet before transferring to a wire rack to cool completely. Cookies stay fresh stored covered at room temperature for up to 7 days, if they last that long! Cookies freeze well, up to 3 months.

Recipe: Matcha Tea Latte

One of my favourite ways to start the day is with a matcha tea latte, and this is why……

• Is packed with antioxidants including the powerful EGCg
• Boosts metabolism and burns calories
• Detoxifies effectively and naturally
• Calms the mind and relaxes the body
• Is rich in fibre, chlorophyll and vitamins
• Enhances mood and aids in concentration
• Provides vitamin C, selenium, chromium, zinc and magnesium
• Prevents disease
• Lowers cholesterol and blood sugar

Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet.

MATCHA TEA LATTE
Serves: 1

What you’ll need:
Milk frother List
Bamboo whisk
Small, shallow mixing bowl
Teaspoon
Matcha Tea Powder

Ingredients
½ cup hot water
½ cup almond milk
1 teaspoon matcha tea powder
1 tablespoon honey, maple syrup, or stevia to taste

Directions
Add the matcha tea powder to a small, shallow mixing bowl and gently pour the hot water into the bowl.
Using the bamboo whisk, whisk briskly in a up-and-down direction, to dissolve the powder.
Heat the almond milk or use at room temperature, whichever you prefer in a mug and pour the matcha water. If adding a sweetener, add here.
The matcha will dissolve quickly and easily. If you’re using a milk frother, place on the top of the latte and turn on, allow to froth and foam until your desired texture. 
Enjoy!

Recipe: Blueberry Spinach Smoothie

We’ve all heard about antioxidants and how beneficial they are to our health but what are antioxidants? Antioxidants can neutralize the process of oxidation and cellular damage which contributes to aging and disease. Blueberries and spinach are both antioxidant-rich foods so start your day with this smoothie and be on your way to a healthy, energy packed day.

Blueberry Spinach Smoothie
Serving: 1

Ingredients

• 1 ½ cups frozen blueberries
• ½ frozen banana
• 1 cup raw spinach
• 1 scoop whey isolate protein powder 
• 1 cup unsweetened almond milk
• 1 tablespoon honey
• 1 tablespoon flaxseed oil
• ½ cup ice cubes (optional)

Place all ingredients in the blender. Liquefy, pour in a cup and enjoy!