Empowered Nutrition

With my mom living on the other side of the country, it'snot much of a traditional Thanksgiving for me this year, but that doesn't mean I can't enjoy a little piece of the tradition... Especially when the farmer's market is rife with pumpkin! . (And a special thanks to @fiercelovefarm for introducing me to the futsu squash with its sweet and nutty flavour that made it the perfect swap for roasted pumpkin in this recipe.) . Pumpkin pie was always one of my favorite dishes ...of this holiday, and these two-bite pumpkin pie blondies are like a little bite of pumpkin pie heaven! Made of whole ingredients, ZERO refined sugar, and each miniature blondie has almost 3g of fiber in it. Bake up a batch this weekend or maybe two! I can promise you they won’t last long! A perfect treat for the weekend! ... And the best part is: very few dishes because you can just throw everything in the food processor, and voilà! . Bake time: 30-33min Makes 20-22 mini blondies 1 cup pumpkin puree 1/2 cup date puree* 2 Tbsp maple syrup 2 chia eggs (2 Tbsp chia + 6 Tbsp water) 1/4 cup coconut oil, melted 1/2 tsp vanilla 1/3 cup coconut flour 1/4 cup oat flour 2 tsp pumpkin pie spice 1 tsp baking powder 1/4 tsp salt Optional: Drizzle with 1-2 Tbsp maple syrup. *See comments for how to make date puree. PREHEAT oven to 350F PREPARE chia eggs and allow them to sit for 10 minutes while you gather and prepare the rest of the ingredients. COMBINE all of the ingredients in a blender or food processor and blend until a smooth batter forms. For best results, allow the batter to sit for 10min (so the coconut flour has a chance to absorb more moisture). . DIVIDE into mini muffin cups. (I’d highly suggest using silicon bakeware for this recipe as the blondies are very delicate when removed from the oven.) If you wish, drizzle the top of each blondie with the remaining 1-2 Tbsp of maple syrup. BAKE at 350F for 30-33 min, or until the tops are lightly golden and the edges start to pull away from the muffin cups. ALLOW blondies to rest for 5-10 minutes before removing from silicon bakeware. Again, they are delicate, so be gentle. The blondies are best enjoyed chilled! . . .

I'm reading "Untamed" by @glennondoyle right now, and this passage spoke to me so very deeply... I think we are all guilty of building our own cages, of putting others in them too; of falling prey to the "shoulds" and "shouldn'ts" of who, what, or how society tells us we should be, feel, or avoid. It's hard not to build these cages when we live in a society that continuously tells us what we should or shouldn't be. I think the first step is becoming aware of your cages.... Where do you make yourself small for others? Where do you hold your tongue when you should be speaking your truth? Where do you put others down (and what is it that this can teach you about your own cages?) instead of allowing them the freedom to be? Courage comes from coming to know and recognize these cages, and then fighting like hell for your freedom. It's hard work. It's a life long journey. Won't you join me? . . . #riseup #untamed #wildwoman #loveherbutleaveherwild #staywild #progressnotperfection #risesisterrise #droppingkeys #standup #courageovercomfort #vulnerabilityisstrength #knowyourself #holsitichealing #shadowwork #empowerednutritionbycc

What do I make when I get tomatillos in my CSA bag?... The only recipe I know that has tomatillos in it! Salsa verde. I’ve eaten plenty of my share of salsa verde in my day helllllooooo, Taco Tuesdays! But, I’ve never actually made it. And I’m not really sure why not, because it is ridiculously easy. And you know what? If you don’t have any tomatillos on hand, just swap regular tomatoes into this recipe and you’ve got yourself a delicious roasted salsa! Yum!... Btw, salsa verde isn’t just for tacos it goes well topped on scrambled eggs, salads, roasted potatoes, garnish on a hamburger the possibilities are endless, really. Make it your own! Prep/cook time: 15min Makes ~2 cups 1 to 1.5lbs tomatillos, husked and rinsed 1 medium jalapeno, stem removed* 1 fresh clove of garlic cup chopped red onion to cup packed cilantro, depending on your preference 1 medium lime, juiced Sea salt, to taste *Omit jalapeno if you prefer mild salsa verde PREHEAT the broiler with a rack about 4-5 from the heat source. Place the tomatillos and jalapeño on a rimmed baking sheet and broil until they’re blackened in spots, about 5 minutes. CAREFULLY flip over the tomatillos and jalapeno with tongs, and broil for another 4 to 6 more minutes, until the tomatillos are splotchy-black and blistered. ONCE the tomatillos are out of the oven, carefully transfer them to a food processor (including all the juices). Add remaining ingredients into the food processor and pulse until the mixture is mostly smooth, scraping down the sides as necessary. SEASON with additional salt or lime to your taste preference. TRANSFER to a bowl and refrigerate. The salsa will be thin at first, but it will thicken up after a few hours in the fridge due to the naturally occurring pectin in the tomatillos. STORAGE This should keep up to one week in the fridge stored in an air-tight container OPTIONAL Substitute normal tomatoes for the tomatillos . . .

7 years ago today, I had already sold most of my belongings, I had my bags packed, and I was on a plane heading to the west coast. I was taking a big leap of faith that ended up being one of the most defining moments of my life to date. They talk about how different places can possess a certain type of energy,a "je ne sais quoi" that can't be explained, but that can be felt by those who live there. Victoria on Vancouver Island: I couldn't imagine calling anywhere else in the ...world home. The people I've met, the places I've been, and the person I've become... I'm so so fortunate to be able to call this place home, and I'm so excited to see what other magic it brings into my life . . . #vancouverisland #westcoastbestcoast #victoria #followyourheart #myhappyplace #intothewoodsigo #yyj

I won’t lie when I first saw the eggplant in my CSA bag last week, my first thought was, Well, what the hell am I gonna do with this?! (Baba ganoush was the answer!) Eggplant is just one of those ones I haven’t really paid much attention to because 1) I’m not a fan of its flavour, and 2) it tends to be lower in nutrient value compared to many other veggies. However, it is unique in one nutrient, and that is anthocyanin. Like many foods with deep purple or blue hues, egg...plant’s purple skin lets you know that it is high in this very powerful antioxidant that has properties that fight free radical damage. But most of it is found in the skin. So, if you’re only eating the fleshy part of this fruit (yes, eggplant is technically a fruit!), then you’re missing out on a whole host of benefits. This was my first time making BG, and while there were a few steps to the process, it was actually quite easy (and tasty!). I removed the peel from mine because I didn’t want it in the dip, but you could easily blend the eggplant whole with the skin still on for an extra nutritional punch. BG is also traditionally made with olive oil but I had an avocado in my fridge that needed to be used up, so I substituted that instead and it ended up making a very creamy BG, so I’d highly recommend trying it. That being said, if you don’t have a ripe avocado on hand, you can substitute about 2 Tbsp extra virgin olive oil instead. I also didn’t have any fresh herbs on hand, but this recipe would be delicious with parsley or cilantro added, so I’ve put that as an optional ingredient. I had #doterra essential oil and added a few drops of cilantro, which was tasty. 1lb. fresh eggplant (2 small eggplants) 2-3 cloves fresh garlic 2 Tbsp fresh lemon juice 2 Tbsp tahini avocado tsp sea salt tsp ground cumin tsp smoked paprika 2 Tbsp chopped parsley or cilantro (optional) Preheat the oven to 450F. Halve the lengthwise and brush the cut sides lightly with olive oil. Place them on a baking sheet lined with parchment paper with the fleshy sides down. Roast the until the flesh is very tender, about 25min (this might take longer if you are using a larger , instead of 2 small). Set the aside to cool for a few minutes, then scoop out the flesh, leaving the skin behind. Transfer the flesh to a mesh strainer placed over a bowl to allow to release some moisture. Let it rest for 5-10min. Once drained, transfer flesh to a food processor, along with the remaining ingredients, and blend until smooth. Serve warm, or chill in the fridge and serve cold. This works well as a veggie dip, used in lieu of salad dressing, or as a sauce on a protein. Enjoy! #eggplant #babaganoush #avocado #eatyourvegetables #healthyrecipe #plantbaseddiet #plantbasedlife #wholefoods #health #nutrition #holisticnutritionist #farmfresh #empowerednutritionbycc

When your CSA farmer @fiercelovefarm gives you zucchini, you make...? Chocolate zucchini bread!!! This loaf is vegan and gluten free, and the addition of sunflower seed butter keeps it moist while adding healthy fats. (If you don't have sunflower seed butter, feel free to substitute any other seed or nut butter.) . I made it for a camping trip, and enjoyed it (guilt-free) for breakfast because... hey, it has a vegetable in it ;P Makes a great hiking snack or curb your dessert... craving after dinner with a slice. 1 flax egg (1 Tbsp ground flaxseed + 3 Tbsp water) 1 cup shredded zucchini, squeezed of excess moisture (about 1 medium zucchini) cup + 2 Tbsp sunflower seed butter cup pure maple syrup 1 tsp vanilla extract 1 tsp apple cider vinegar cup dairy-free milk (I used unsweetened coconut) cup oat flour cup brown rice flour cup unsweetened cocoa powder 1 tsp cinnamon 1 tsp baking soda tsp sea salt 1/3 cup chocolate chips PRE-HEAT OVEN to 350 degrees F. Line a 8x4 inch baking pan with parchment paper. MAKE THE FLAX EGG by mixing 1 tablespoon of flaxseed meal + 3 tablespoons of water in a small glass or bowl, and set aside for 5-10 minutes so that it thickens up. NEXT, SQUEEZE your shredded zucchini of excess moisture with a paper towel or cheesecloth then place shredded zucchini aside in a small large bowl. COMBINE all ingredients except for shredded zucchini and chocolate chips into a food processor or mixer, and process for 1-2min until a smooth batter forms. POUR mixture into a large mixing bowl, and fold in shredded zucchini and chocolate chips. POUR batter into loaf pan lined with parchment paper, and smooth top. Bake for 50-60 minutes or until a toothpick inserted into the middle comes out clean or with just a few crumbs attached. COOL pan on a wire rack for 10-15 minutes, then remove bread from pan, place on wire rack and allow it cool completely before slicing. . . . #chocolatezucchinibread #glutenfreebaking #nutfreebaking #veganbaking #healthyrecipe #zucchini #eatyourgreens #eatyourvegetables #plantbaseddiet #plantbasedlife #wholefoods #health #nutrition #holisticnutritionist #farmfresh #empowerednutritionbycc

A regular dose of Vitamin N (aka. Nature) is just as important as the nutrients we consume through the foods we eat! Many of you are aware that being in nature can have positive effects on your health. That research is well-known in Japan, and the idea of forest bathing (spending time in nature with purpose and attention) is well-practiced. . It appears that just 20 to 30 minutes of a "nature pill" can reduce stress hormones.... . Studies have found that it can strengthen your immune and cardiovascular systems, lift your energy and mood, and even help you sleep more, lose weight, and live longer. . Have you gotten your vitamin N today?? . . . #mothernature #mothernatureheals #vitaminn #hikingvancouverisland #gowlandtod #victoriabc #chronicfatigue #increaseenergy #depression #insomnia #holisticnutrition #onlinehealthcoach #mindbodyconnection #healfromwithin #empoweredliving #empowerednutritionyyj See more

Keeping it real simple for dinner tonight... Sautéed #garlic and #leeks with #kale and #chickpeas. I also added some sliced cucumber and #freshbasil after removing from the heat because... why not? The crispness of the cucumber helps to balance out the softer texture of the kale.... Drizzled with my simple garlic tahini dressing and you're good to go! Who says healthy can't be tasty? For a simple tahini garlic dressing that takes <5min: . - 1 tbsp tahini - 1 clove minced garlic - 2 tbsp lemon juice - 1 tbsp apple cider vinegar - 1-2 tsp maple syrup - 1/2 tsp dijon mustard - pinch of salt - 1-2 tbsp water, depending on desired consistency . Mix it in a food processor, or throw it all together in a jar and give it a good shake! Makes 1 serving Prep/cook time: less than 20min 1/2 Tbsp extra virgin olive oil 4-5 kale leaves, stems removed and chopped into bite-sized pieces 1 leek, chopped and rinsed 1 garlic clove, minced 1/2 cup cooked chickpeas 1 baby cucumber, diced 1/4 cup fresh basil, chopped, loosely packed SAUTÉ kale, chickpeas, garlic and leeks in olive oil until fragrant and kale turns dark green, about 5-7min. TOSS in cucumber and basil, and sauté for 1-2min to warm up. REMOVE from heat and toss with desired amount of garlic tahini dressing. Plate and serve! . . . #quickeasymeals #eatyourvegetables #vegan #glutenfreedinner #plantbaseddiet #wholefoods #antiinflammatory #liverhealth #nutrition #holisticnutritionist #health #kalefordays #empowerednutritionbycc

Being a member of a CSA group means I get to experiment with and enjoy! foods that I wouldn’t normally buy or eat. It gets me out of my veggie comfort zone, which gets me into an area of appreciation for all the amazing crops that are grown out there. Take #romanobeans for example. I’ve had these in my CSA box the past two weeks from @fiercelovefarm , and I am absolutely in loooooove! These beans go well as a seasoned side dish, or toss this recipe in with some cooked ric...e/quinoa, black beans, and other fresh veg for a delicious #summersalad. And in case you haven’t noticed, I absolutely looooove #toastedsesameoil with #ginger. You can pretty much add it to any veggie and it’s delicious! Buy a bottle from your local market and keep it on hand in your fridge for when you’re in a pinch for what to make for dinner . Makes 2-4 servings Prep/cook time: 15min 1lb. Romano beans, chopped into 1 inch pieces 2-3 cloves fresh garlic, minced (~1 Tbsp) 1-inch chunk fresh ginger, minced (~1 Tbsp) cup red onion, finely chopped Tbsp extra virgin olive oil 1 Tbsp gluten-free tamari 1 Tbsp water 1 Tbsp toasted sesame oil fresh lime, juiced SAUTÉ garlic, ginger, and red onion in olive oil over medium-high heat until fragrant in a large frying pan. Add Romano beans, tamari and water, and stir to combine. Cover pan and allow to cook for 8-10 minutes, removing pan lid to occasionally stir. ONCE beans are cooked to desired crunch consistency, remove from heat, and toss with toasted sesame oil and lime juice. Plate and serve. OPTIONAL: Add 2 Tbsp crushed peanuts or slivered almonds. SUBSTITUTE: No Romano beans? That’s okay. Use regular green beans, snow peas, or fresh snap peas instead! . . . #greenbeans #eatyourgreens #vegan #glutenfree #summersidedish #garlic #antiinflammatory #healthyrecipe #quickmealideas #plantbaseddiet #wholefoodsdiet #eathealthybehappy #CSA #farmfresh #nutrition #health #holisticnutrition #empowerednutritionbycc

I recently found myself out of toilet bowl cleaner, and the nearby store was all sold out, so I thought I would try my hand at making some ecofriendly, all natural toilet bowl cleaner instead! ... with a little help from my favourite essential oils @doterraca The recipe turned out great, and it's super simple too! (Only took 5min to throw everything together.) 1 cup baking soda... 1/2 cup citric acid 1/2 cup corn starch 30 drops #doterra #niaouli oil* 20 drops doterra #lemoneucalyptus oil 4 tsp #doterrafractionatedcoconutoil 3 tsp water *Niaouli is similar to tea tree oil, so you can substitute the same amount of tea tree. Combine liquid ingredients together in a small bowl. Whisk dry ingredients together in a separate bowl. Add liquid ingredients to the dry ones and mix together with a spoon or spatula. The mixture should resemble that of wet sand. Divide the mixture evenly between the molds of an ice cube tray and using your fingers, press it down firmly. Allow it to dry overnight at room temperature. Pop out the molds and add one to your toilet, allowing it to fizz and dissolve, then lightly scrub your toilet. Store the remaining toilet cleaner cubes in an airtight container or resealable bag in a cool dry area for future use. . . . #diycleaning #diyprojects #toiletbowlcleaner #ilovedoterra #holisticliving #reduceyourfootprint #ecofriendly #environmentallyfriendly #reducereuserecycle #lovetheplanet #empowerednutritionbycc

JUST SOME BIRTHDAY THOUGHTS.... It's been nearly 7 years since I uprooted my life in Ontario and took a chance on moving to Victoria, a hidden treasure on the west coast. It ended up being one of the best decisions of my life, and I am so grateful for the people I've met, the lessons I've learned, and the many adventures I have had here so far... with many more to come! Today, I celebrate my 34th year, and as per tradition (which I started 4 or 5 years ago), I'm off for a bac...kcountry camping adventure with my best friend. I've never been much for celebrating my birthday; I'd much rather spend a quiet day in nature, soaking up the sun... and so, with beautiful weather in the forecast, we are setting out to do just that! It's an early morning start at 5:30am to hit the trailhead with @rafhofficial and journey along the Elk River Trail up to Landslide Lake (and hopefully up a waterfall to Berg Lake, if the trail conditions permit!). It's a hike I've done twice before, and will probably do many times to come because it's so gosh-darned beautiful! . I was sitting in quiet contemplation a few nights ago, thinking about what I want for the year ahead, besides more hiking and backcountry camping adventures... I have a lot of balls in the air right now, and a lot of exciting new (ad)ventures on the horizon, both professionally, socially, and personally... A recent conversation with a friend came to mind: she told me she had chosen a word to reflect what she wanted for the year ahead... something to meditate on; a mantra, of sorts. I really liked this idea, so I started brainstorming words. I wanted the word to be "just right" because, well, words can carry a LOT of power... (I encourage you to consider this for yourself! What word would you pick?) I considered: empower, persevere, believe... but they just didn't sit right with me. Then, I was doing a guided meditation yesterday morning, and there it was: LIMITLESS. My 34th year is going to be LIMITLESS. I realized recently that the only thing that can get in the way of me achieving my goals is me. I will be the first to admit that I have a baaaaaaaad case of imposter syndrome... which means I will have to set goals; I will have to be accountable (and ask people to hold me accountable, if need be); and, most importantly, I will have to step into my fears, my self-doubt, my worry, my shame, and my vulnerability. I know this is the path that will lead to growth and success. And I know it will not be easy for me; but I know it will be worth it; because, although change is scary, change is how we grow. And I am ready. So, here's to year 34. Let's do this! #birthdaycamping #backcountrybabe #selfreflection #adventures #empoweredliving #limitless #impostersyndrome #youdoyou #mindbodyconnection #strengthinvulnerability #stepintoyourpower #faceyourfear #progressnotperfection #empowerenutritionbycc

With my CSA box starting a few weeks ago, and a busy schedule, I have been eating a TON of fresh summer salads which I absolutely LOVE, but it hasn’t left me with much room to experiment with new and interesting recipes. I have, however, been LOVING this mint tahini dressing that I whipped up. I always see mint at the farmer’s market, but I’m never really sure how to maximize its use (because the size of the herb bunch is huge, and it usually goes to waste before I have a ...chance to eat it all). I mean, you can only have so many mojitos. This dressing is super easy to make, and last for about 4 days in the fridge, give or take. So far from my experimenting, it pretty much goes well on anything! It’s even great as a veggie dip (for oven-roasted sweet potato chips or oven-roasted new potatoes). . Basically, just blend everything up and you’re good to go! Makes enough for 3 or 4 salads. Prep time: 5 min. 1 cup fresh mint leaves (wash and dry before use) cup tahini 1/3 cup of water 2 Tbsp lemon juice 2 garlic cloves tsp sea salt 1 tsp Dijon mustard 2 tsp maple syrup . Place all ingredients in a blender/food processor, and blend until smooth. Depending on your preferred consistency, reduce or add more water. Drizzle over your favourite salad or use as a veggie dip! . . . #freshmint #saladdressing #vegan #tahini #summersalads #easysummerdressing #nutrition #health #spearmint #holistichealth #eatmoreveggies #eathealthybehappy #empowerednutritionbycc

"Eating is the most intimate thing we all do, here on this earth. It is taking something into our bodies and making it a part of us. Unfortunately, many of us don't give much thought to what we eat or how it makes us feel. "As a result, we consume masses of sugar, preservatives, chemicals, caffeine, and other substances that slowly destroy our bodies and create imbalances within. "However, some of us are more aware of how bad eating habits can negatively affect our energy lev...el. That's why we continually resolve to eat better and healthier foods. "We understand that if we change what we eat, we change our energy. When we change our energy, we change who we are, and we change our lives... Being more conscious of what we eat is of the utmost importance. We need to eat healthier, less processed foods... "Diet is a totally personal choice, and I'm not here to judge anyone. But, in being more mindful of what we put into our body, the more we will experience gratitude for our meals, and the more we will honor our bodies and the energy we bring into them. "My advice? For all of us to become educated and more conscious of what we choose to eat, and why." Well said, @LauraLynneJackson, well said indeed!!

Caesar salad who doesn’t love it? Garlicky, creamy & rich Sadly, because I avoid both eggs and dairy due to sensitivities, this means I haven’t had a Caesar salad in agesssss until now! With this vegan (oil-free) Caesar salad recipe, it’s the best of both worlds! This version has healthier recipe swaps to make it even better than your traditional Caesar salad:... Kale instead of lettuce greens: more fiber, vitamins, essential minerals, supports liver function & anti-cancer. Chickpeas instead of croutons: a great source of plant fiber & protein, plus a great source of folate, manganese, iron, and magnesium. Tahini instead of olive oil: tahini is made from ground sesame seeds, so you get the benefits of eating the whole seed, plus it’s an excellent plant-based source of calcium. Check it out and let me know what you think! Prep/cook time: 15-55min* Makes 2-3 servings, depending on portions Garlic Roasted Chickpeas: 1 cups cooked chickpeas (one 15-oz can, drained & rinsed) Tbsp extra virgin olive oil 1-2 garlic cloves, finely minced tsp sea salt Kale Caesar Salad: 2 Tbsp raw tahini 2 Tbsp lemon juice 3 Tbsp water 2 cloves fresh garlic, minced 1 tsp apple cider vinegar tsp Dijon mustard 1/8 tsp sea salt 5-6 cups curly kale, finely chopped PREHEAT oven to 400F. Toss cooked chickpeas in a bowl with olive oil, garlic & salt, then spread onto a baking sheet lined with parchment paper. Arrange in a single layer & bake in the oven, until crisp (about 45min but check them at 30min because baking time may vary). . MEANWHILE, prepare the salad dressing. Mix together all Caesar salad ingredients except the kale, and mix until smooth. TO PREPARE the kale, remove the stems and chop the kale into thin strips. Toss them into a bowl and massage the kale leaves with your hands (this will help to tenderize the kale before adding the dressing). Next, toss the kale with the dressing and let it marinate in the fridge while you wait for the chickpeas. WHEN chickpeas are done roasting, remove them from the oven, and let them cool for about 10min. Sprinkle them generously over your salad and serve. . . .

Pause, listen, learn, (unlearn), feel. This is how we can show love and respect for others. Love opens the doors to understanding, and it helps us to push through, even when it may make us uncomfortable. I hear you. I see you. I want to understand.... I want to help change. I will speak up, even when it makes me uncomfortable. . . . #blacklivesmatter #unity #equalityforall #speakup See more

Alright, it’s been a few months of #socialdistancing life, and I know some of you SAY you may be all through with baking but we all know that’s not true! Especially when you can whip up a batch of brownies these delicious fudgy vegan pumpkin brownies. Gluten-free, grain-free, oil-free, refined sugar-free & delicious! Instead of flour > pumpkin . Instead of processed oils > mashed avocado ... . And there are limited calories from sugar because it uses monk fruit/stevia blend and a touch of organic maple syrup. What does this mean?? A delicious, fudgy brownie with MORE fiber, MORE vitamins, and MORE nutrients! You seriously HAVE to try these brownies! 3 Tbsp organic maple syrup 1/2 cup monk fruit/stevia blend 1/2 cup pureed pumpkin (or plain, canned pumpkin, NOT pumpkin pie filling) 1/2 cup coconut flour 1/4 cup avocado, mashed* 1 tsp cinnamon 1/2 tsp salt 1 cup unsweetened cocoa powder 4 flax eggs** 1/2 cup unsweetened dairy-free milk . * about 1/2 medium avocado . **4 Tbsp ground flax + cup water, allow to sit for 10 min to "gel up". . THROW all ingredients except dairy-free milk in a food processor and blend for 60 seconds. Add DF milk and blend until a smooth batter forms, scraping down the sides as needed. POUR batter into a 8 x 8 loaf pan lined with parchment paper, and using a spatula, spread the batter out evenly. BAKE in an oven pre-heated to 325F for 45-55min. (Check at the 45min point. If the toothpick comes out very wet and battery, bake for another 5 minutes and check again. Check until the toothpick comes out with some thicker-crumbly batter sticking to it.) Remove from oven and allow to cool before removing from the pan. (Note: these brownies are GOOEY coming out of the oven; give them time to cool off before cutting into them so they don’t fall apart.) . ONCE cooled, remove from pan & cut into slices. Best enjoyed chilled with a scoop of your favourite ice cream or glass of dairy-free milk. NO MONKFRUIT/STEVIA: Use coconut sugar instead; keep in mind this will affect the calorie content & impact on blood sugar levels. OPTIONAL ADD-INS: Stir in 1/2 cup of chopped walnuts, pecans, or cacao nibs to batter before baking. . . .

This vegan, gluten-free main course is super delicious, super easy to prep, and makes for a great meal prep option for lunches for your week ahead. Serve with cooked quinoa, roasted veggies, or use it as your primary protein in a salad. I enjoyed it with steamed broccoli and maple glazed roasted carrots! Lentils are an excellent source of plant protein, fiber, and essential vitamins and minerals, like folate, iron, and manganese. They help regulate blood sugar, support weight... loss, and can improve digestive health because of the insoluble fiber content. Plus, they are super versatile! AND, they are one of the FEW proteins that are alkaline-forming rather than acid-forming. Makes 4-5 servings Prep/cook time: 25-30 minutes 1 cup dry brown or green lentils (yields 2 cups cooked) 3 cups water 1 tsp coconut oil or extra-virgin olive oil 2 Tbsp organic pure maple syrup 1 Tbsp chili powder tsp sea salt 3 garlic cloves (minced) . PLACE lentils and water in a pot together, and bring to a boil. Then reduce heat, cover, and simmer for 20-25min. MEANWHILE, chop the garlic and set it aside. Now is also a good time to prepare any side dishes (e.g. cook some quinoa stovetop, roast some veggies, chop up your salad greens, etc). . ONCE the lentils are cooked, heat the coconut oil in a large skillet over medium heat. Add the cooked lentils and sauté for about 5 minutes. Add the maple syrup, chili powder, sea salt, and garlic; continue to sauté for another 1 to 2 minutes. Transfer the lentils to a serving bowl, and enjoy with dinner. . These lentils have a kick, but the spiciness isn’t too overpowering. If you want more heat, add more chili powder or cayenne pepper. . . . #maplesyrup #chili #lentils #vegan #glutenfree #plantbaseddiet #healthydinnerrecipes #meatlessmonday #foodforthought #eatyourvegetables #plantbasedfoods #meatlessmeals #nutrientrich #plantbaseddiet #veganfoodideas #nutrition #health #pH #alkalizingdiet #chronicfatigue #increaseenergy #holisticnutrition #nutritioncoach #takechargeofyourhealth #holisticnutritionist #empowerednutritionbycc

Self-care Sunday! I don't know about you guys but it has been A WEEK for me!! So, I'm spending a little extra care to myself: that means face masks, hot baths, favourite books, and tasty treats. . Trying out a new exfoliating face mask with this repertoire as I make my way thru the different types of face masks in the very informative book "The Beauty of Dirty Skin" by Dr. Whitney Bowe. If you have skin issues (acne, dryness, eczema, psoriasis, etc.) and you are lookin...g for a holistic approach on healthier skin, this book is a must read! This probiotic power mask is good for "depuffing" to reduce swelling or redness and also great as your 1-2x/week facial exfoliant. Did you know that repeatedly applying probiotics topically to your skin has been shown to have several benefits? . - acts as a protective shield that strengthens the skin's barrier - restores acidic skin pH to keep bad bacteria away (aka. the kind that can cause acne!) - alleviates inflammation & oxidative stress (from all the environmental insults our skin is exposed to daily) - lessens light-induced damage from UV rays - helps keep skin hydrated and promotes production of collagen, fats, and ceramids to reduce appearance of wrinkles and aging Not only does the yogurt in this face mask contain probiotics but it also acts as a smoothing emolient while at the same time, the lactic acid in yogurt acts as a gentle exfoliant. The caffeine in the coffee grounds helps to reduce swelling and puffiness; and the coconut oil adds moisture. (If you don't add the coconut oil, make sure you follow the mask with a moisturizer.) . 3 Tbsp plain Greek-style yogurt 2 Tbsp finely ground coffee 1 Tbsp coconut oil (optional) . Combine all ingredients in a bowl, mixing together with a fork until you have a paste. Apply to clean skin using a gentle circular motion. Let sit for 20min on the skin, then rinse with warm water and a soft wash cloth. Pat dry. . . . #selfcare #selfcaresunday #diyfacemask #beautifulskin #foodonyourface #coffeebenefits #probiotics #probioticskincare #antiinflammatory #acne #skinhealth #holistichealth #holisticnutrition #mindbodyconnection #nutrition #health #empowerednutritionbycc

If you’re looking for a grain-free, gluten-free, vegan, and sugar-free optional pancake recipe that actually tastes delicious, then this recipe is for you. This recipe is suitable for those following a hypoallergenic diet. The pancakes puff up nicely, and have a cake-like texture Chickpea flour is naturally gluten free, higher in protein than most other flours, and it’s an excellent source of fiber. It’s rich in iron, folate, thiamine, magnesium, and manganese. 1 cup of ch...ickpea flour contains: 356 cal 20g protein 6g fat 53g carbs 10g fiber Because of its protein and fiber content, it may also decrease hunger and it has less of an impact of blood sugar levels which means no more raiding the fridge only an hour after eating a belly full of pancakes for breakfast! The smell and taste of uncooked chickpea flour can be off-putting, but trust me once it’s cooked/baked, there is no trace of those unpleasantries. Just don’t eat the raw batter!! This recipe makes 1 serving, about 4 small pancakes 2/3 cup chickpea flour (80g)* 1/8 tsp sea salt 1-1/2 tsp aluminum-free baking powder cup + 1 Tbsp water 1 tsp olive oil 1 tsp vanilla tsp cinnamon (optional) Sweetener of choice** *As measuring cups can vary slightly, it’s best to weigh your flour, if possible. **Use 15 drops of liquid stevia or 1 tsp stevia powder to keep these pancakes sugar-free. Otherwise, use 1-2 Tbsp pure maple syrup to sweeten. PREHEAT the pan over medium heat. MIX the dry ingredients together in a bowl. Add the wet ingredients and mix until you have a thick but scoopable batter. (If you prefer a thinner batter, add 1-2 more Tbsp of water.) GREASE your frying pan with a little bit of coconut oil. Scoop the batter into the pan, making 3-4 pancakes. Cook for a few minutes until they start to look dry around the edges, then flip and cook for another minute. Take care not to over cook, as these pancakes will dry out. Plate, add your favourite toppings, and enjoy! TOPPING SUGGSETIONS: Maple syrup Sliced banana Berries Favourite nut butter Raspberry jam Chopped pecans or walnuts Coconut flakes . . .

Summer is just around the corner, and this means tons of fresh produce in our grocery stores and markets. Using zucchini noodles instead of traditional pasta is a great way to get more veggies in your diet and also to cut carbs. There are tons of veggies you can turn into noodles (carrots, sweet potatoes, cucumbers, etc.), but I love using zucchini because it takes on the flavour of whatever you’re cooking it with. Try this meal for dinner tonight! It’s ready in less than 20m...in! Just choose your protein to add on the side, and you’re good to go! (See below for ideas ) . Prep/cook time: 15min Serves 2 cup packed basil leaves (plus additional for garnish) avocado 1 tbsp extra virgin olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (plus additional for garnish) 1 tsp nutritional yeast 1/8 tsp sea salt 3 tbsp water 2 zucchini (medium) 1 cup cherry tomatoes, halved 1 garlic clove, minced In a blender or food processor, add the basil, avocado, Tbsp extra virgin olive oil, lemon juice, pumpkin seeds, nutritional yeast, sea salt, and water. Blend until it smooth. Spiralize the zucchinis. Heat remaining olive oil in frying pan over medium heat. Add garlic and saute 1-2min until fragrant. Toss zucchini noodles in oil and garlic, and saute for 4-5min until zucchini skin turns a darker green. Remove from heat, and toss with the avocado sauce. Add tomatoes, extra pumpkin seeds and basil. Divide between bowls and enjoy! . Leftovers Refrigerate sauce separate from the ingredients in an airtight container for up to three days. The sauce will turn brown over time, so this dish is best enjoyed within the same day. More Flavor Add garlic and/or chili flakes to the sauce. Additional Toppings Serve with a protein of your choice such as fish, chicken or roasted chickpeas. I served this overtop a bed of rice, black beans, and wilted greens. Yum! . . .

DO YOU WANT BEAUTIFUL SKIN, HAIR & NAILS? Selenium (Se) is a trace mineral you do not want to miss out on! Sadly, most of us are Se deficient due to depleted soils (unless you supplement or pay particular attention to diet - more on this below). . Did you know that soils are so depleted in Canada and USA, that farmers must add Se to swine and cattle feed BY LAW, and give monthly Se injections to sheep. So, what about us humans?! This is where diet is key!... . Like all vitamins/minerals, Se plays several crucial roles in the body. It is essential for beautiful hair, skin & nails. . It is needed to make #glutathione, one of the body's most abundant antioxidants, which helps to neutralize & eliminate toxins (and we know that there are plenty of these in our environment, food, and household/beauty products) and prevent cancer. . Se is crucial for thyroid health. Without Se, your body cannot convert the inactive form of thryoid hormone, T4, into it's bioactive form, T3 (aka. the form that actions your cells). . Se has many more roles in the body, but these are 3 important ones that I wanted to highlight. HOW DO YOU GET MORE SELENIUM IN YOUR DIET? The best sources of dietary Se are Brazil nuts. Yes, they can be pricy but isn't your health worth it? Besides, you only need 3-4 Brazil nuts per day to get 100% of the daily recommended intake of Se. While tasty, take care not to eat too many though! Se has a narrow window for toxicity (the upper tolerable limit is 400mcg per day); so, stick to 3-4 nuts per day and you should be golden. . Additional foods known to have Se are salmon, almonds, tuna, turkey, chicken, mushrooms, eggs, garlic, onions, meat, halibut & navy beans. . Other options to get optimal levels of Se would be to take a multivitamin or nutritional supplement, but food sources are best if you can manage. . . .

For those of you who know me, you know I like to experiment with different nutrition and supplement protocols to see how my body responds, and to optimize my health. Recently, I decided to switch to an alkalizing diet for several reasons (see future posts). When looking at my diet, I wouldn't say that it's super acid-forming to begin with but, like everyone, I have my vices. Coffee is a big one. Now, I don't drink coffee because I need caffeine. I'm actually quite sensitive t...o caffeine. If it wasn't for the slightly off-putting burnt taste of decaf coffee, I’d drink that instead. But... there's just something comforting in the slightly bitter flavour & aromatics of a freshly brewed cuppa java. I'm salivating just writing about it! Unfortunately, coffee is considered a high acid-forming beverage due to its organic acids & caffeine content. And because I love the taste so much, I've struggled to completely eliminate it from my morning routine. (Hey, everything is a work in progress!) This is why I just bought a big ol' bag of organic roasted chicory root. For those of you who aren't familiar, chicory root is related to dandelion, and it can be brewed into a caffeine-free, grain coffee. It has the same dark enticing colour & a nutty, earthy taste. Not quite the same as coffee but similar. While I haven’t completely made the switch, I am transitioning. With the warmer weather I’ve enjoyed it quite a bit as an iced coffee alternative in the afternoon. It’s super simple: Brew 1 tsp roasted chicory root per 1 cup boiling water in a French press. Let it steep for 10-15min, then press down the filter. Fill a tall glass with ice, fill 1/3 of the way with coconut milk or other DF milk & top the remainder of the glass with your brewed chicory root coffee. Add stevia or a drizzle of maple syrup to sweeten. Or, drink it black. Up to you! (Skip the ice, if you want to enjoy it hot.) Health benefits of chicory root may include reduced inflammation, decreased blood sugar, improved digestive & liver health, antioxidant benefits, and antibacterial & antifungal properties. . . . #graincoffee #roastedchicory #alkalinefoods #alkalizing #pH #coffeealternatives #caffeinefree #icedcoffee #chicoryroot #antiinflammatory #digestivehealth #liverhealth #holisticnutrition #nutritionist #health #morningroutine #empowerednutritionbycc

Simple farm to table dinner tonight with fresh salad greens, cucumber, and herbs from the farmer's market this morning @mossstmarket. Topped with tempeh, hemp hearts, and a quick garlic tahini dressing. Did you know that tahini (made from pureed sesame seeds) is an excellent source of plant-based calcium?... Make a simple dressing by combining: . - 1 tbsp tahini - 1 clove minced garlic - 2 tbsp lemon juice - 1 tbsp apple cider vinegar - 1-2 tsp honey - 1/2 tsp dijon mustard - pinch of salt - 1-2 tbsp water, depending on desired consistency . Mix it in a food processor, or throw it all together in a jar and give it a good shake! Makes enough for one salad. . . . #farmtotable #farmersmarket #eatyourgreens #saladfordays #tempeh #tahini #garlic #plantbasedlife #vegetarian #simplemeals #nutrition #health #holisticnutrition #nutritionist #empowerednutritionbycc

Forest foraging! Man, I love it when I find wild mushrooms while out on a hike! I gathered up some of these amazing oyster mushrooms while out on a hike today. You really can’t get any more organic than this! . Popular in many Asian cusines, oyster mushrooms pan-fry up great in an omelettes, or add them to a soup or stir-fry. They have a very mild flavour, and a licorice-like aroma. Oyster mushrooms are known to have several health benefits, which is why I nerd out when I... find them in the wild. They help with the following: Lower cholesterol Anti-inflammatory properties Full of antioxidants that help fight free radical damage (which may also help inhibit growth of certain types of cancer) Support brain health Another fun fact: oyster mushrooms are considered a carnivorous mushroom. That pleasant licorice-like aroma they give off?? That helps to lure in microscopic nematodes (worms), which they then paralyze, kill, and digest. Yikes! Maybe that explains their protein content? . One cup of sliced oyster mushrooms contains: 37 calories 5.6g carbs 2.8g protein 0.4g fat 2g dietary fiber They are also a good source of B vitamins (specifically vitamin B3, B2, and B5), potassium, and they also contain some iron, magnesium, zinc, and selenium. So, if their delicious taste isn’t enough to entice you, consider all these added health benefits! And, while it is more fun, you don't have to go foraging for them in the mild. Many grocery stores carry this variety in the produce section (along with several others). I didn’t have QUITE enough leftovers for a full meal, so I’ll be tossing these into what is left of my red curry stir-fry from @mythaicafe to enjoy for dinner tonight! Yum! Bon appetite! And happy Friday! . . . #oystermushrooms #wildmushrooms #mushrooms #inthewild #forestforaging #mothernatureheals #mushroomsmakemehappy #health #nutrition #foodnerd #backwoods #plantbasedlife #holisticnutrition #nutritionist #eathealthy #healthyliving #empowerednutritionbycc

Saw this and had to laugh! . Looking forward to my much-needed chiro appointment today with the best chiro in town! @dancekinner . .... . #chiropractor #backpain #neckpain #spine #adjustment #healthylifestyle #chiropracticworks #snapcracklepop #chiro #holistichealth #takechargeofyourhealth #fixhealthcarevic #mindbodyconnection #spinehealth #health #wellness See more

Hey y'all! Some of you may have noticed that there were a few months where I was not posting anything to IG... and I wanted to take a moment to speak to that... No, it hasn't had anything to do with COVID-19. TBH, between working my regular nursing job and doing the nutrition side hustle (along with multiple other nutrition courses, webinars, and additional reading) something had to give. I have to give credit for all those folks out there who have the time and energy to writ...Continue reading

Getting your 5 to 12 servings of fruits and veggies every day doesn't have to be a struggle! I whipped this hearty quinoa and black bean salad in less than 20min with very simple ingredients that I had in my pantry, and a few items I picked up at the #farmersmarket this weekend. It has 3 of my daily veg servings, plus tons of fiber from the #leafygreens, #quinoa, and #blackbeans. It's simple:... 1. Cook quinoa on the stovetop following package directions (15min). 2. Plate 1/2 to 1 cup cooked quinoa (depending on your appetite). . 3. Layer with 1 cup fresh #arugula (that's one serving of veg). . 4. Drain and rinse one 398ml can of black beans, and sauté for about 5min with some chopped red onion, #garlic, sea salt, cumin, and cayenne pepper. Mix in 1/2 cup chopped #cilantro after removing pan from heat.(You can prepare this while your quinoa is cooking.) Plate half of this for one meal, and save the other half for leftovers. . 5. Top with 1 cup chopped #rapini (2 servings of veg) sauteed for about 5min with olive oil, garlic, sea salt, cayenne, and a squeeze of lemon. . 6. Sit and enjoy! ......... OPTIONAL: The bitter compounds in arugula and rapini are great for the digestive system and the liver, but I know these flavours aren't for everyone. If you want to dial down the bitter-meter a few notches, use fresh spinach instead of arugula, and broccoli or asparagus instead of rapini. . . . #eatyourgreens #eatyourveggies #plantbasedrecipes #simplemeals #farmtotable #holisticnutritionist #eathealthybehappy #guthealth #nutrition #takechargeofyourhealth #empowerednutritionbycc

A little vitamin D with a side of vitamin N (nature) out in East Sooke park this beautiful sunny Friday Many of us have heard of the importance of vitamin D for bone health, but did you know it's a crucial component for a healthy immune system as well??? That's why some people theorize that the cold and flu season spikes in the fall and winter, when the days are shorter and the sun is more sparse.... Social distancing doesn't mean that you can't enjoy the sunshine. Just be smart about it, and respect the space of those around you! 30 minutes of direct sun exposure per day is recommended to keep those vitamin D stores at a healthy level! And, if you can't manage that, supplementing with vitamin D3 can help offset the difference. As for vitamin N: I like to take every opportunity I can to enjoy a little mother nature. Studies show it has positive benefits for lowering cortisol (stress hormone), reducing cardiac risk factors, boosting immune function, and improving overall mood. So, get out there! Whenever you can, wherever you can! Even if it's just for a stroll around the block or in a nearby park . . . #vitaminD #immunehealth #mothernatureheals #nature #socialdistancing #staysafe #covid19 #springtime #outdoors #eastsookepark #hiking #health #holistichealth #holisticnutrition #mindbodyconnection #empowerednutritionbycc

Happy Nurses’ Week to all the individuals out there who, more often than not, put the needs of others above their own; who work long hours in stressful work conditions; who help strangers maintain their dignity in the most vulnerable of moments; who provide a foundation of hope, or lend a shoulder to lean on, and a hand to hold in times of fear and uncertainty; who share in the laughter, tears, and quiet moments of many; who work so hard to keep it together themselves so they... can be that rock for someone else. I see you, and I acknowledge your hard work, your resilience, your stamina, and your love. The healthcare system would be a very different place without nurses I’m no longer what would be considered a front-line nurse and I’ll be honest... since the pandemic started, a part of me has felt some level of guilt for not being out there with my colleagues. I certainly don’t envy them; but as a nurse, I do feel a certain level of responsibility, and that I should be contributing in some way. But we do what we can, where we can, to the best of our ability. And I think that is the most important factor I know how hard it is on a normal day on the front lines of acute care, so I can only imagine what it must be like right now. So, thank you Whether you work in a hospital, clinic, or administrative setting, it doesn’t change the core values of what it means to be a nurse. Helping and caring for others is what we do. Much respect to all my fellow colleagues who are out there in the thick of it all doing what you do best; and also to those who are behind-the-scenes helping to make sure the machine runs smoothly. I hope you remember how important you are, and how many lives you touch, whether it be in subtle or more significant ways. Thank you xx CC . . . #nursesweek #nursesweek2020 #covid19 #frontlineworkers #iseeyou #thankyou #nurses #caring #empathy #strengthinnumbers #healthcareheroes

Sometimes simple is best. Sauteed #shiitake with #arugula that I picked up at @mossstmarket this weekend with some scrambled eggs (#freerange from a local farm), #cilantro, and chopped #garlic scapes. Topped with some leftover salsa. Easy peasy, nice and easy for a relaxing Sunday meal ... . . . #empowerednutritionbycc #holisticnutrition #nutrition #simplemeals #farmfresh #SUPPORTlocal #dinner #healthymeals #ilovemushrooms #eathealthybehappy See more

I’ve been staying away from curry dishes lately because I had some food sensitivity testing come back that showed curry spice as being a highly reactive food for me. For quite some time, I thought it was related to the turmeric found in curry spice (which made me SO sad because turmeric is SO GOOD for you!). But I finally narrowed it down, and it turns out, it wasn’t the turmeric but the BLACK PEPPER that was causing me gas and bloating. Who’d have thought something so simple... could cause so much gastric upset! (Seriously people If I eat black pepper two hours later, I look like I’m 5-months pregnant! It’s brutal!) This just goes to show that we really can have food sensitivities to ANY food and that it can develop at any time. For more info on food sensitivity testing, DM me! Anywayssssss.... getting back to the topic at hand delicious curried vegetables! This simple recipe can be made as a side dish, or enjoy it on its own served over rice as a main meal. 1 Tbsp extra-virgin olive oil or coconut oil 2 medium yellow onions, chopped 2 large yams or red-skinned potatoes, diced into bite-size pieces (yields 1- cups) 1 cup water 4 tsp curry powder tsp cayenne tsp sea salt 1 can diced tomatoes (796mL) 1 can chickpeas (398mL)(drained and rinsed well) 2 cups cauliflower florets 2 bell peppers, chopped HEAT the olive oil in a large pot over medium heat, and sauté the onions, stirring occasionally, for 5min. Add the yams/potatoes and sauté for another 5 min. . ADD the water, cover, and cook for 7-10 minutes, stirring occasionally, until the yams have softened. Stir in the curry powder, cayenne, and salt, and saute 1 minute. Add the diced tomatoes and stir to combine, allowing the contents of the pot to come to a boil (~5 min). . ADD the cauliflower, bell pepper, and chickpeas. Heat through, stirring, for about 5 min. Remove from heat, serve into bowls, and enjoy. . (The cauliflower will still be crunchy, which is how it is intended; but if you prefer it to be softer, cook for another 5-10 minutes to desired level of crunch.) . . .

What do all these symptoms have in common? They’re all signs of vitamin B12 deficiency. Vitamin B12 is critical for healthy brain function, energy levels, and even sleep. Follow the link to my BLOG to find out how low B12 may be contributing to your perpetual fatigue, and whether or not you should be supplementing. ... . . . #vitaminb12 #B12 #foodforthought #smartsupplementation #brainfog #anemia #foodisthymedicine #nutritionalmedicine #trustmeimanurse #healthyliving #nutrition #chronicfatigue #increaseenergy #holisticnutrition #nutritioncoach #mindbodyconnection #takechargeofyourhealth #healfromwithin #empoweredliving #holisticnutritionist #yyjnutritionist #yyjnutrition #onlinehealthcoach #empowerednutritionyyj See more

Tahini (aka. ground sesame seeds) is an amazing source of plant-based calcium. In fact, per ounce serving, sesame seeds rate top of the list for non-dairy sources of calcium (next to various types of sea vegetables). . Tahini is traditionally found in hummus, which many of us love to eat. However, many people don’t actually buy tahini as a product at the grocery store. Why not? Probably because they’re not sure what to do with it! Tahini has a nutty flavour to it, but unlike ...most nut butters, instead of having a hint of sweetness, it has a hint of bitterness. This makes it a great addition to spread on wraps, or to make marinades and dressings. Check out my roasted cauliflower salad with an easy tahini dressing that will have you tip-toeing out of your food prep comfort zone and into something delicious and healthy! . Makes 2-4 servings Prep time: 30-35min SALAD: 1 small head of cauliflower, cut into florets 1 large red bell pepper, sliced 1 medium red onion, sliced 1 Tbsp extra-virgin olive oil Sea salt 6-8 green onions, chopped cup fresh cilantro, chopped DRESSING: cup tahini cup lemon juice cup water 1 garlic clove, minced (~1 tsp) tsp honey tsp cumin tsp cayenne tsp sea salt PREHEAT oven to 400F. Line a baking sheet with parchment paper. . TOSS the cauliflower, onion, and red pepper with the olive oil and sprinkle with sea salt. Roast vegetables for 20-25min until cauliflower starts to brown. . WHILE cauliflower is roasting, prepare the dressing by whisking all ingredients together in a bowl or food processor. . ONCE vegetables are done roasting, remove from the oven and transfer to a large bowl. Drizzle with the lemon tahini dressing and toss to coat. (There should be more than enough dressing for the salad.) . SPRINKLE with green onions and cilantro, and grate fresh parmesan over salad, if desired. Serve warm or cold. MAKE A MEAL: Add 1 can of chickpeas (drained and well rinsed) or diced roast chicken to make this a complete meal. OPTIONAL ADD-INS: Add toasted pumpkin seeds or almonds for more of a crunch. Grate fresh parmesan over the salad while still warm. LEFTOVERS: Keeps in the fridge up to 3 days. . . .

I looooove me a good stuffed pepper! And amazingly I’ve never actually made them. Until now! And while it does take a little extra prep time, it is WELL worth it! (If you don’t have a lot of time to spare during the work week, this is best saved for weekend cooking.) . This makes an excellent main course. If you’re looking for side dish suggestions, a nice green salad, like my WINTER KALE SALAD a few posts back, go well with this. Or keep it simple and roast some squash or s...weet potatoes while the peppers are in the oven. Makes 3-4 servings Prep/cook time: 1hr 1 cup cooked rice 1 can black beans, drained & rinsed 1 cup diced cherry tomatoes 1/2 cup diced red onion 3 cloves garlic, minced 1 jalapeno, minced 2 tsp cumin 1 tsp chili powder 1/4 tsp sea salt 4 red bell peppers, halved, seeds removed 1 Tbsp extra virgin olive oil Parmesan or goat’s cheese (optional)* . OPTIONAL, VEGAN: Instead of cheese, add 1-2 Tbsp nutritional yeast to rice and bean mixture PREHEAT oven to 375F. HEAT tbsp olive oil in pan over medium-high heat. Sauté onion, garlic and jalapeno until fragrant, 2-3min. Add in cumin, chili powder, salt, tomatoes, rice, and beans, and sauté for 6-7min until tomatoes start to soften. Remove from heat. USE REMAINING olive oil and use it to brush halved peppers. Generously stuff halved peppers with rice and bean mixture until all peppers are full. Arrange peppers in a cast iron skillet or oven-proof bakeware and cover the dish with foil. (If using cheese, grate or sprinkle desired amount of cheese on top of peppers and cover with foil.) . BAKE covered for 30min at 375. Then remove foil and increase the heat to 400F and bake another 15-20min until peppers are soft and slightly golden brown. SERVE with desired toppings, such as fresh cilantro, sliced avocado, diced red onion, hot sauce or fresh lime. Best eaten fresh, but you can reheat leftovers at 350F until warmed through, about 20min. . .

If you're looking for a change from your regular ol' variety of hummus, this sweet potato hummus is a healthy plant-based dip without the chickpeas. It's super easy to make and requires very little active prep. (The longest step is baking the sweet potatoes in the oven... and you can easily use this time for other meal prep, or to sit down on the couch and put your feet up!) . Use it to dip veggies or as a spread on crackers, or get a little more creative and substitute it fo...r mayo on a wrap or mix it in with a pasta salad for an alternative dressing. Makes about 1 cup of hummus Active prep time: 10min Total prep time: 35min 2 medium sweet potatoes (350g) 2 Tbsp tahini 3 cloves garlic, skins on tsp sea salt 2 Tbsp lemon juice tsp paprika 1-3 tbsp water (optional) . CUT sweet potatoes in half lengthwise, and pierce the skin-side in multiple places with a fork to allow steam to escape. Place skin-side up on a baking sheet lined with parchment paper, and bake in an oven pre-heated to 350F for 25min. . AFTER 10min of baking, add garlic cloves to the baking sheet to roast for the remaining 15min. . REMOVE sweet potato and garlic from oven, and allow to cool (about 10min) before handling. Carefully remove the garlic skins (it will be hot!) . ADD all ingredients to a food processor and blend until smooth. (Add water by the tbsp to reach desired consistency.) . STORE in fridge until ready to use. Keeps up to 4 days in fridge. NOTE: It is my preference to allow the sweet potato and garlic to cool completely before tossing them in the food processor, but you can also do it while they are still warm. Keep in mind your hummus will also be warm, if you intend on serving it immediately. PEELS OFF: I prefer to leave the peels on my sweet potatoes when I put them in the food processor because that’s where so many of the nutrients are; not to mention, it adds more fiber to your hummus dip. However, the peels don’t all get pureed in the food processor, so if you want a hummus that is silky smooth, remove the sweet potato skins before blending it up. . . .

I don't often cook with pasta as I prefer using whole grains, like rice or quinoa. But I felt moved to purchase some quinoa pasta noodles when I was out grocery shopping last weekend, and had to come up with a way to use with what was left in my fridge and pantry. Lo and behold, my Southwest Vegan Pasta Salad! I will warn you: this salad packs some heat! So, if your taste buds aren't accustomed to spicy foods, be sure to read the notes at the bottom of the recipe.... Prep/cook time: 15-20min Makes 4 servings SALAD 8-oz quinoa pasta 1 can black beans, rinsed and drained 2 cup grape tomatoes, halved 1 bell pepper, chopped 6 green onions, diced cup fresh cilantro, chopped DRESSING avocado 1 chipotle pepper cup water 1 clove garlic 2 tsp maple syrup 2 Tbsp lime juice tsp chili powder tsp cumin and oregano tsp paprika Sea salt (2 pinches) . BRING water to a boil and cook quinoa pasta as directed on the package (7-10min). . MEANWHILE, prepare the dressing by tossing all of the ingredients in a food processor and blending until smooth. Set aside. PREPARE vegetables and beans for the salad. ONCE the pasta is cooked and cooled in an ice bath, toss it in a large bowl with the veggies and beans. Pour prepared dressing over salad and toss until well incorporated. Serve and enjoy! .......... LESS SPICE: This recipe has a lot of heat! To turn it down, use half of a chipotle pepper in adobo sauce, or omit entirely. LEFTOVERS: This is a great recipe to make ahead of time for weekday lunches. Keep the prepared dressing separate from the pasta salad until you are ready to enjoy it (or before leaving for work in the morning). This salad will keep for 3 days in the fridge, if kept separated from dressing. . . .

I remember back in my early 20s when it seemed near impossible to get those recommended 5 servings of vegetables every day - never mind 12!! While Canada's old Food Guide recommended 5-12 servings of fruits and veggies each day, the new, updated version has done away with the number of servings. It simply indicates to "eat more" fruits and vegetables, and there is a colourful graphic that implies half of your plate should consist of them. And, I totally agree! This is a great... standard to follow: the "half your plate" rule. Heck! Sometimes ALL of my plate is veggies with just a few sprouts or seeds sprinkled on top as a garnish. I love, love, LOVE my veggies, and I want YOU to love them too! They are an amazing source of fiber, antioxidants that fight off disease, and vitamins and minerals that help our body perform its daily functions. I definitely feel a noticeable difference when I don't have enough veggies in my life (such as when I'm traveling), and I'm sure you can feel the difference too! That's why I wanted to share a few strategies for getting more in your life . Personally, I love using my spiralizer on zucchini, cucumber, or carrots to make veggie noodles - and then I just use them in recipes where I would have regular noodles, such as a stir-fry or spaghetti. Bell peppers, zucchini, carrots, and mushrooms all blend well into tomato sauces with fresh herbs. If you're adding them to smoothies, the sky is the limit! Some more neutral smoothie options include spinach, kale, or zucchini. Or, if you want to get adventurous, try adding frozen broccoli or cauliflower (in small amounts), or cucumber for a refreshing twist! And, if you're just looking to use up what's leftover in the crisper, throwing everything in a big pot with some chopped onion and garlic with a can of beans or quinoa is always a personal favourite. Just fill with water so the veggies are just covered, bring to a boil and simmer until the contents have reached your preferred level of "crunch" or softness . . .