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Get All the Nutrients You Need With Balanced Meals

Healthy Recipes

Maple Spice Pumpkin Butter

4 cups pumpkin puree (or two 15-ounce cans)

1/4 cup apple juice

1/2 cup maple syrup

1 tablespoon cinnamon

1 1/2 teaspoons ginger

1/4 teaspoon nutmeg

1/4 teaspoon cloves

2 teaspoons lemon juice

1 teaspoon vanilla extract

salt to taste

Combine the pumpkin, apple juice, maple syrup, and spices in a medium pot and bring to a low boil over medium heat. Reduce the heat to a simmer and let it cook, stirring occasionally for 20 to 25 minutes, until it reaches your desired thickness.

Stir in the lemon juice, vanilla extract, and salt and then remove from the heat. Let cool completely before transferring to a jar or airtight container. It will keep in the refrigerator for 3-4 weeks.

Almond Protein Energy Balls

1 cup organic almond flour

1 scoop protein powder (we used VegiDay vegan protein)

1/4 cup organic sesame seeds

1/4 cup organic chia seed

1/4 cup organic raw cacao powde

1 tbsp maca energy powder

1/2 cup organic nut butter

1 tablespoon organic coconut oil (liquid/melted)

2 - 3 tablespoons organic maple syrup

Combine all ingredients into a food processor and process until well combined and in a crumbly, paste-type consistency. Scoop small spoonfuls and squeeze tightly in the palm of your hands then roll between the palms of your hands into a small ball shape.

Serve plain, or roll in sesame seeds, cacao nibs, coconut flakes, sunflower seeds or chia seeds. Refrigerate and they will become firmer.

Goldenberry Macaroons

1/2 cup raw almonds

1/2 cup Medjool dates, pitted

1 cup dried shredded coconut, divided

1/4 tsp sea salt

1/2 tsp fresh lemon zest

1/8 tsp cayenne pepper

1 tsp camu berry powder

2 tbsp coconut sugar

1/4 cup dried goldenberries

In a food processor, combine the almonds and dates and process until a chunky dough forms. Add 3/4 cup of the coconut shreds and all the remaining ingredients. Process until the golden berries have just broken down- do not overprocess or the oils from the nuts will start to release and the cookies will be too dense.

Stop the machine and check the consistency: pinch a small piece of dough between your fingers- the dough should stick together easily, but still offer a bit of a "crumb." Depending on the natural moisture of the dates, you may need to add a touch of water- 1 tsp at a time to get the crumbs to stick together when pinched.

Once the dough is the correct texture, transfer it to a medium bowl. Use a melon baller or tablespoon to scoop up spoonfuls of dough. Pack the dough firmly into the scoop to compact it, and form balls.

Put the remaining coconut flakes in a shallow bowl and roll the cookies in the coconut until they're completely covered. Macaroons can be enjoyed at room temperature, and will keep for several weeks when stored in an airtight container in the refrigerator.

Quinoa Collard Wraps

8 large collard green leaves- washed and dried

2 cups quinoa - sprouted or cooked

1 tablespoon sesame tahini

freshly squeezed lemon juice

1 cup roughly chopped carrots

1 tablespoon freshly grated ginger

1 small shallot - chopped

1 tablespoon of miso paste

1 teaspoon honey

3 tablespoons brown rice vinegar

1 tablespoon sesame oil (decreased from the original 3 tablespoons)

1/4 teaspoon sea salt

2 cups of grated raw beets

1 avocado - peeled, pitted and sliced

1 cup sprouts or microgreens

Cut the end stems off each collard leaf and shave down the stalk, making it the same thickness as the rest of the leaf. Mix tahini and a bit of lemon juice into the quinoa, set aside. Combine carrots, ginger, shallot, miso paste, honey and vinegar in a food processor until smooth, adding sesame oil and salt at the end.

Using 2 leaves at a time, overlap them halfway to create a bigger wrapping surface. Place an even amount of carrot spread in each wrap. Top with quinoa, followed by beets, avocado and sprouts. Fold the collard sides over and roll tightly like a burrito. You can serve it immediately or store in the fridge, wrapped, for about 2 days.

One Bowl Gluten Free Banana Bread (Vegan Optional)

3 medium ripe bananas (~1.5 cups)

1/2 tsp pure vanilla extract

1 egg (or sub 1 chia or flax egg - see notes)

3 Tbsp grape seed or coconut oil, melted

1/4 cup organic cane sugar

1/4 cup packed brown sugar

2-3 Tbsp honey, depending on ripeness of bananas

3.5 tsp baking powder

3/4 tsp sea salt

1/2 tsp ground cinnamon

3/4 cup almond or dairy milk

1 1/4 cup almond meal

1 1/4 cup gluten free flour blend (my go-to blend)

1 1/4 cup gluten free oats

1. Preheat oven to 350 and line a loaf pan with parchment paper or spray with nonstick spray.

2. Mash banana in a large bowl. Add all ingredients through almond milk and whisk vigorously to combine. Last add almond meal, gluten free flour blend and oats and stir.

3. Bake for 1 hour - 1 hour 15 minutes. When ready, it should feel firm and be crackly and golden brown on top.

4. Let cool completely before cutting or it will be too tender to hold form.

5. Serve with butter and honey or as is. Store leftovers in a covered container for up to a few days. Slice and freeze for longer term storage.

Chickpea Goji Berry Salad

Make this salad on a lazy Sunday afternoon and bring to work for weekday lunches. Dried blueberries or golden berries can replace the goji berries.

2/3 cup (160 mL) slivered almonds

1 - 19 oz (532 g) can chickpeas, drained and rinsed

1 - 10 oz (280 g) can mandarin orange segments, drained

2/3 cup (160 mL) dried goji berries

1 small red onion, diced

1 clove garlic, minced

1 in (2.5 cm) piece fresh ginger, minced

1 small jalapeno pepper, seeded and minced

1 cup (250 mL) parsley, chopped

4 oz (125 mL) feta cheese, cubed

2 Tbsp (30 mL) apple cider vinegar

2 Tbsp (30 mL) extra-virgin olive oil

Fresh ground black pepper to taste

In dry skillet over medium heat, toast slivered almonds until golden brown, about 4 minutes, stirring often. Combine all ingredients in large bowl. Store in refrigerator for several hours before serving.

Butternut Squash Soup with Ginger

2 butternut squash (about 4 3/4 pounds total), halved lengthwise, seeded

2 tablespoons vegetable oil

2 cups thinly sliced onion

1 tablespoon golden brown sugar

2 teaspoons minced fresh ginger

2 garlic cloves, coarsely chopped

1/2 cinnamon stick

5 cups (or more) canned low-salt chicken broth

Chopped fresh parsley

Preheat oven to 375°F. Oil baking sheet. Place squash, cut side down, on baking sheet. Bake until squash is very soft, about 50 minutes. Using paring knife, remove peel from squash; discard peel. Cut squash into 2-inch pieces. Heat oil in heavy large pot over medium-low heat. Mix in onion, brown sugar, ginger, garlic and cinnamon.

Cover pot and cook until onion is tender, about 15 minutes. Add squash and 5 cups chicken broth. Bring to boil. Reduce heat to medium-low. Cover and simmer 10 minutes. Discard cinnamon. Working in batches, purée soup in blender. (Can be prepared 1 day ahead. Cool slightly. Cover and refrigerate.)

Return soup to pot. Season soup with salt and pepper. Bring to simmer, thinning soup with more broth if necessary. Ladle into bowls. Sprinkle with parsley and serve.

Cinnamon Sweet Potato Blondies

Olive or coconut oil spray

1/3 cup coconut oil, softened but not melted

1/3 cup yacon syrup or 4 Tbsp confectioner's Swerve (Erythritol)

1/2 cup sweet potato puree (from baked sweet potatoes)

1 cup coconut milk

2 omega-3 or pastured eggs or VeganEggs

2 cups blanched almond flour

3 Tbsp coconut flour

1/2 tsp baking soda

1 tsp cinnamon

1/4 tsp cloves

1/2 tsp vanilla extract

1/2 tsp salt

Preheat the oven to 350°F. Grease an 8-inch glass baking dish with olive or coconut oil. Using a whisk in a mixing bowl, or in a stand mixer with a paddle attachment, cream together the coconut oil and yacón syrup (or Swerve). Mix in the sweet potato puree, coconut milk, and eggs. Add the flours, baking soda, spices, vanilla extract, and salt and mix well.

Spread the batter evenly in the prepared baking dish. Bake for about 45 minutes, or until a toothpick inserted into the center comes out clean, and the tops are golden brown. Let cool to room temperature before cutting. Store at room temperature in an air-tight container for 3 to 4 days.

Green Peanut Butter Smoothie

A vegan green smoothie with some depth: I love the subtle savory quality the kale adds to the classic PBbanana combo.

Servings: Makes 2

1 banana

1 cup nut milk

1 cup torn kale

2 tablespoons peanut butter

¼ teaspoon ground cinnamon’

Blend 1 banana, 1 cup nut milk, 1 cup torn kale, 2 Tbsp. peanut butter, ¼ tsp. ground cinnamon, and ½ cup ice in a blender until smooth

Pumpkin Pie Overnight Oats

1/3-1/2 cup oats

1.5 tbsp chia seeds

1/3 cup pureed pumpkin

1/2 tsp pumpkin pie spice (or 1/4 tsp cinnamon, 1/8th tsp nutmeg, 1/8th tsp ginger)

3/4 cup Almond/Rice Milk
1/2 tbsp pure maple syrup

Hemp seeds (topping)

1/2 tbsp pure maple syrup (topping)

Raisins (topping)

Mix the oats, chia seeds, and spices in a small bowl. Now add the Almond milk and maple syrup and whisk until mixed. Add in the pumpkin and whisk again until fully incorporated. Place in the fridge for at least 1 hour or overnight. Top with raisins, hemp and maple syrup

Greek Yogurt Apple Muffins

1 cup (120 g) whole wheat pastry flour

1 cup (80 g) old fashioned rolled oats

1 1/2 tsp baking powder

1/2 tsp baking soda

1 tsp ground cinnamon

pinch of salt

1 large egg

1 cup (225 g) plain Greek yogurt

1/2 cup (120 ml) unsweetened applesauce

1/4 cup (50 g) brown sugar

1 tsp vanilla extract

1 medium-sized apple (120 g), peeled, cored, and grated

1/2 cup (80 g) raisins

1. Preheat your oven to 350F (176C) and prepare a muffin pan by spraying the cavities with cooking spray or lining them with paper liners. Set aside.

2. In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Set aside.

3. Lightly beat the egg in a separate bowl. Whisk in the yogurt, applesauce, brown sugar, vanilla, and grated apple, stirring until well-combined.

4. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Fold in the raisins.

5. Divide the batter evenly among the 12 muffin cups, filling them almost to the top. Add a sprinkle of oats if desired.

6. Bake the muffins for 20-22 minutes, or until top is firm to the touch and toothpick inserted into the centre comes out clean. Allow the muffins to cool in pan for ~10 minutes before transferring to a wire rack to cool completely. Store them in an air-tight container for up to 5 days, or freeze them for up to 3 months.

Yam and Chickpea Salad

2 medium sweet potatoes (about 1 pound), peeled and cubed

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon pepper

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained


2 tablespoons seasoned rice vinegar

4 teaspoons olive oil

1 tablespoon minced fresh gingerroot

1 garlic clove, minced

1/4 teaspoon salt

1/4 teaspoon pepper


4 cups spring mix salad greens

1/4 cup crumbled feta cheese

1. In a large bowl, combine the sweet potatoes, oil, salt and pepper; toss to coat. Transfer to a 15x10x1-in. baking pan coated with cooking spray. Roast at 425° for 20-25 minutes or until tender, stirring once.

2. In a large bowl, combine garbanzo beans and sweet potatoes. In a small bowl, whisk the dressing ingredients. Add to sweet potato mixture; toss to coat. Serve over salad greens; top with cheese. Yield: 8 servings.

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