Healthy Thymes Nutrition

No-Cook Chocolate Pudding For those of you who don’t know me, I have quite the cookbook collection. My cookbooks by Danielle Walker are probably my favourite (specifically delectable paleo recipes to eat well and feel great). I am not grain-free, dairy-free, refined-sugar free or paleo. I also don’t typically recommend restrictive diets. However I highly recommend her cookbooks for the recipes, they are fantastic! Recipe Ingredients: 1 can full-fat coconut milk... cup hot water 4 ounces pitted dates (about 18 small Deglet Noor) - I used 1/2 this amount cup raw cacao powder cup chia seeds 1 tablespoon melted coconut oil 2 teaspoons vanilla extract teaspoon sea salt dark chocolate shavings, unsweetened coconut flakes, or fresh berries, for garnish - I garnished with cocao nibs Instructions: Place all of the ingredients in a high-speed blender. Blend until completely smooth, about 45 seconds. Pour the pudding into serving bowls, cover, and refrigerate for at least 6 hours. Garnish before serving. See more

Apple Chips Thinly sliced apples sprinkle with cinnamon 200 degree oven 2.5 hrs. You can test the readiness by pulling one out and waiting a couple minutes. If it turns crispy like a potato chip once cooled, they are good to go!

PUPcakes Gizmo and his doggy friends gobbled these right up! Pumpkin Peanut Butter recipe from @ifyougiveablondeakitchen PUMPKIN PUPCAKES... cup whole grain oat flour teaspoon cinnamon 1 teaspoon baking powder 1 egg, room temperature 1 tablespoon maple syrup 1 tablespoon (28 g) peanut butter cup (113 g) pumpkin pureé cup (50 g) shredded carrot cup (57 g) greek yogurt Preheat oven to 350 F. Spray a muffin tin with nonstick spray. Set aside. In a medium bowl, whisk all the ingredients together until well incorporated, about 2 minutes. Scoop batter evenly into prepared tin. Bake for 35-40 minutes until firm. Cool completely. PEANUT BUTTER FROSTING cup (114 g) greek yogurt, cold 1/4 cup (2 oz or 57 g) peanut butter tablespoon maple syrup - I skipped this Place all of the frosting ingredients in a bowl and mix well. Transfer mixture to a frosting bag with desired tip. Pipe frosting onto cooled cupcakes and let your pup enjoy! See more

...with ice cream... anything is popsicle Creamsicle Mini Pops 1 cup milk (dairy or nut milk) 2 cup vanilla ice cream (dairy or dairy-free) 1/3 can frozen orange juice concentrate 1/2 tsp pure vanilla extract... Combine and freeze in popsicle molds See more

Homemade Caesar Salad ~~~ Lettuce, peppers, cucumber... Croutons made out of brioche... Grilled chicken breast...... Caesar dressing... 1/3 cup Greek yogurt 1 garlic clove, minced 2 tablespoons fresh lemon juice 2 teaspoons Worcestershire sauce 2 tablespoons extra-virgin olive oil 2 tablespoons freshly grated Parmigiano-Reggiano cheese 1 tsp dijon mustard Salt and freshly ground pepper Whisk it all together See more

Shepards Pie Comfort Food Meal Prep/Freezer Friendly Quick Easy... Inexpensive Delicious Healthy Flexible! <- there are so many variations that you can try ~~~Bottom Layer - switch up the protein with ground turkey, chicken, lamb, bison or try making it vegan with lentils ~~~Middle Layer - play around with adding different vegetables such as mushrooms, zucchini, bell peppers, etc. ~~~Top Layer - take the nutrition up a notch by changing up the topping here I did a mix of potato and cauliflower, but you can do just cauliflower, or try doing mashed sweet potatoes, parsnips, rutabaga or turnips See more

Coffee Meringue Sandwiches with Hazelnut Dust Inspired by @butterbakedgoods - Let Me Feed You Cookbook I used whipped cream in the middle rather than chocolate sauce.

No-Cook Chocolate Pudding For those of you who dont know me, I have quite the cookbook collection. My cookbooks by Danielle Walker are probably my favourite (specifically delectable paleo recipes to eat well and feel great). I am not grain-free, dairy-free, refined-sugar free or paleo. I also dont typically recommend restrictive diets. However I highly recommend her cookbooks for the recipes, they are fantastic! Recipe Ingredients: 1 can full-fat coconut milk... cup hot water 4 ounces pitted dates (about 18 small Deglet Noor) - I used 1/2 this amount cup raw cacao powder cup chia seeds 1 tablespoon melted coconut oil 2 teaspoons vanilla extract teaspoon sea salt dark chocolate shavings, unsweetened coconut flakes, or fresh berries, for garnish - I garnished with cocao nibs Instructions: Place all of the ingredients in a high-speed blender. Blend until completely smooth, about 45 seconds. Pour the pudding into serving bowls, cover, and refrigerate for at least 6 hours. Garnish before serving. See more

~Love at first bite~ One-Pan Lemon Chicken Parmesan ~~~ To be honest I have no idea what I did here... I was just playing around with tomatoes, lemons, chicken and parmesan cheese. Often the best meals dont have a recipe. Learning to cook means learning to use the ingredients you have and getting creative. ~~~... Tips to be more creative in the kitchen (which is really important these days!) 1. Remember that simple is often the best 2. Work with the ingredients you have - Pull out 5 ingredients and see if you can make them work together. 3. Try cooking with something new. - Such as a new vegetable or spice 4. Have confidence!!! See more

Now is the time to try something new! Did you know that English muffins are not baked, they are griddled?

When life gives you lemons... put them in your iced tea! I actually used oranges here but potato potahto! @davidstea carries amazing flavours of iced tea. Some of my favourites are: -Electric lemonade -Caribbean crush... -Green passionfruit -Guava Cadabra Does anyone have other suggestings? See more

If you keep good food in the freezer, you will eat good food SO prepare ahead, freeze, and pull out whenever you need a quick meal! Especially useful during this time of self-isolation and grocery store chaos! ~~~ Freezing black bean burgers: -Form your patties and lay them out on parchment paper on a flat surface (such as a cookie sheet)... -Place in freezer (as is) for two hours to allow the patties to freeze individually. -Transfer into an airtight freezer bag. ~~~ Recipe for bean patties (inspired from @jamieoliver) 1 fresh red chilli 2 spring onions 2 small cans black beans 1/2 cup breadcrumbs Halve, deseed and finely chop the chilli. Trim and finely chop the spring onions. Place both in a mixing bowl. Drain the beans and pat dry with kitchen paper. Add to the bowl, along with the breadcrumbs. Season, then scrunch the bean mixture together with clean hands. Divide into balls and flatten into patties. Place in the freezer to chill. This helps them cook without falling apart. Heat 1 tablespoon of olive oil in a non-stick pan over a medium heat. When the pan is hot, fry the burgers. See more

Green and Gold St. Patricks Day Meringues

The top 3 hardest things for people to say... 1. I was wrong 2. I need help 3. Worcestershire sauce

I cant get enough mashed cauliflower And only 3 ingredients you say?! 1 head cauliflower florets (steamed) 1/3 cup warm broth (or milk) - or as much needed to get desired consistency. Tbsp. oil (or butter)... Mix together and purée. Optional: pinch of salt and pepper and/or play around with herbs See more

Knowledge is knowing that a tomato is a fruit. Wisdom is not putting it in a fruit salad! Bruschetta on the other hand is probably the best use of tomatoes! Ingredients: 1 tbsp. extra-virgin olive oil 1 clove garlic, minced... 4 tomatoes 1 shallot, chopped 1/4 cup chopped basil 1 tbsp. balsamic vinegar Salt and pepper, to taste Pinch of crushed red pepper flakes Instructions: Cut the tomatoes into quarters. With your thumbs, pull out the juice and seeds from the tomatoes and discard. Chop up the flesh. In a bowl, combine all ingredients. Season with salt and pepper. See more

Ahhhh best day. Family time with Art and Kat, fresh air, movement, Canadian Rockies... what more could you ask for?!

Eating well is not about perfection. Some days you are going to eat too much. Some days you are going to eat too little. Some days your going to have sweets... simply because you want to. And thats OK. There is room for every type of food in a balanced diet Here is a treat you can whip up easily on occasion to satisfy those sweet cravings. Ingredients 2 cups semi-sweet/dark chocolate chips 1 cup natural crunchy peanut butter... 4 tbsp. coconut oil 1/2 bag mini marshmallows *Want to make it healthier? Throw in nuts and seeds or use almond butter in the place of peanut butter. *Want to change up the flavour? Throw in some shredded unsweetened coconut. Directions: -Place peanut butter, chocolate chips and coconut oil in a large saucepan. -Melt over medium low heat, stirring constantly, until mixture is completely melted. -Remove from heat and stir in marshmallows (or any other ingredients). -Pour into a parchment lined baking dish. -Chill in fridge until firm and cut into squares. See more

Happiness is... HOT soup on a COLD day Vegan Split Pea Soup Ingredients: 2 tablespoons olive oil 1 medium onion, diced... 2 medium carrots, diced 2 medium celery stalks, diced 3 garlic cloves, minced 1 bay leaf 2 sprigs of fresh thyme 6 cups vegetable broth 1 pound dried split peas (about 2 cups) 1/2 teaspoon liquid smoke, or to taste Salt and pepper, to taste Instructions: -Coat bottom of large pot with oil, place over medium heat -Give the oil a minute to heat up, add onion, carrot and celery -Sweat vegetables for about 10 minutes -Add garlic, thyme and bay leaf, cook for a 1 minute -Stir in broth and peas. Raise heat to bring to boil -Lower heat and simmer until peas are very soft and falling apart, about 1 hour -If soup is drying out add more broth -Remove from heat, remove thyme and bay leaf, stir in the liquid smoke -Season the soup with salt and pepper to taste -Puree to your desired consistency -Ladle into bowls and serve! This is a great soup to batch cook and freeze in portion sizes. to efficiency! Recipe creation inspired by @connoisseurusveg

Gizmo's cooking is fabulous... even the smoke alarms cheer him on!

Are you afraid to make things in the kitchen that look intimidating? Dont be! Often it turns out great. This was my first time making Yorkshire pudding! They did not disappoint

Passionfruit Smoothie Throwing passion fruit in almost any fruit smoothie is amazing. Bumps it up to a whole new level! Great way to boost your fibre and vitamin C. The vitamin c will help strengthen your immune system during the flu season

My first cookbook project is now in print at Copeman Healthcare Centre! It was a huge learning curve, but so much fun. A big thanks to @copemanclinic for entrusting me to do all the cooking and photography.

Another awesome Halloween has come and gone

Want to learn more about the Evolve Retreat Co. experience? The Evolve Retreat Co. experience aims to make a lasting improvement in our clients health and well...ness, by providing world-class health education, nutrition, exercise, adventure, and personalized advice coupled with a unique experience in an exclusive luxury location in the Canadian Rockies. See more

If your looking for a good guacamole recipe, I highly recommend googling the #jamieoliver recipe. Its so tasty!

Believe it or not, pizza can be a healthy choice! Skip ordering it, and make it at home. ~~~ Crust: whole wheat naan bread or pita ~~~ Sauce: make your own tomato sauce (so easy and tastes way better) ... ~~~ Cheese: go easy on the cheese (look how amazing this pizza looks and I really did not use much ~1.5oz) ~~~ Toppings: have fun with this part! If you want to go simple and not load it with veggies, I suggest serving with a side salad. Another super yummy tip: try making a balsamic reduction to drizzle on top. All you have to do is put balsamic vinegar in a pot and bring to a simmer. Turn the heat down and let it reduce until its about half the volume. YUM. ~~~ I ate half this naan pizza and a big spinach salad on the side. It was so good, satisfying and didnt leave me feeling heavy and tired. Pizza doesnt have to be victimized! See more

Did you know that you can enhance the absorption of curcumin (antioxidant in turmeric) by combining it with black pepper? Today I tried Turmeric Golden Milk. It is a combo of turmeric, coconut, ashwagandha and black pepper. I was skeptical at first, but it was actually pretty good! You just mix a tsp. with 1 cup warm unsweetened almond milk. - Loaded with antioxidants - May help reduce inflammation - May have brain enhancing properties and boost mood

***Last Minute Offer*** We have one room left for our upcoming Kananaskis Retreat. Join our dream team of wellness pros: Tommy Europe, Marin McCue, Sarah Harvie..., Ingemaud Gerber Melissa Goldsmith Kristen Stuart Yoga+Lifestyle and Dr. Jody Carrington and experience our wellness adventure for yourself. Get in touch to book or share with anyone who might like to join! https://evolveretreatco.com//retreat-spring-wellness-may-/

Because Calgary doesnt want to give us nice May weather, Im still whipping up comfort foods like chili... to survive the snow and rain. This recipe is a little more indulgent because of the bacon and it is extra spicy. Ingredients: 4 slices bacon, cut up in small chunks... 1 lb grass-fed ground beef 1 can kidney beans 1 (7 ounce) can crushed tomatoes 5 tbsp. tomato paste 12 onion, finely chopped 1 tsp. ground cumin 1 tsp. oregano 1 tbsp. paprika 2 tbsp. chili powder 1 tsp. cayenne pepper (dry powder) 1 cup broth of choice 2 garlic cloves 1 fresh tomato 1 habanero pepper, seeded and chopped (this makes it extra spicy... use jalapeño for a more mild chilli) Directions: 1. Brown bacon and add to crockpot. 2. Brown ground beef in bacon drippings. 3. Add beef, crushed tomatoes, tomato paste, onions, all seasonings and broth in the crockpot. 4. Puree habanero, garlic and tomatoes in food processor, then add to crockpot. 5. Stir all ingredients, then cook 10-12 hrs on low, or 5-6 hrs on high. 6. Throw the beans in for the last 30 minutes. Serve with your favourite toppings such as cheddar cheese, plain Greek yogurt, green onions, fresh tomatoes and/or avocado. See more

Peanut Butter and Jelly Breakfast Cookies with Strawberry Chia JamIngredients: 1 1/4 cups Oats 2 Banana (ripe and mashed) 1/3 cup All Natural Peanut Butter... 1 3/4 tsps Coconut Oil (melted) 1 3/4 tsps Raw Honey 2 1/3 servings Strawberry Chia Jam (recipe below) 1. Preheat oven to 350F and line a baking sheet with parchment paper. 2. Throw your oats in a blender or food processor and grind into a powder. 3. Combine oat powder, mashed bananas, peanut butter, coconut oil and honey together in a bowl. Mix well to combine. Measure out even amounts of dough, form them into round balls and place on your baking sheet. Use your thumb to press down in the centre of each ball to form a divot for the jam. Fill each divot with a small spoonful strawberry chia jam. (Tip: The dough will be sticky so wet your thumb with water before making the divots to prevent sticking.) 5. Bake in the oven for 15 to 20 minutes, depending on your oven and how crunchy you like them. Remove, let cool and enjoy! Strawberry Chia Jam 2 cups Strawberries 1 tbsp Raw Honey 2 tbsps Chia Seeds 1. Place strawberries, honey and chia seeds in a blender or food processor and pulse until it reaches your preferred jam consistency. 2. Transfer jam into a saucepan and place on the stove over medium heat. Stir until it begins to bubble. Reduce heat to low and let simmer for 10 to 15 minutes or until jam begins to thicken. 3. Remove from heat and pour into a mason jar. Let cool and then store in the fridge for up to 7 days. Freeze if using down the road. Enjoy! Inspired by That Clean Life ~ See more

Things that do NOT qualify an individual to give nutrition advice: - Lots of followers - a popular blog / website - beautiful Instagram account ... - visible abs - This worked for me, so it will work for you - Im really passionate about nutrition. - low body fat - huge muscles If you take advice regarding your nutrition, ask for credentials! Registered Dietitian (and in Alberta, Registered Nutritionist) are protected titles and it means your practitioner has at least: - a Bachelors degree in nutrition (sometimes a Masters) AND - completion of a competitive dietetic internship program AND - passed a national exam AND - completes annual continuing education AND - is accountable to provincial regulatory bodies for high standards of practice and ethics There ARE credible, trusted individuals who give excellent advice on nutrition who are not dietitians. Just make sure you dont take an influencers advice without asking a few questions first. Do they promote extreme dieting and a ton of restrictions? Do they promote a single right way of eating for the masses? Do they SELL a powder/gimmick/supplement that you MUST purchase for their program? These could be red flags.

Ever wonder what that little hard circular purple fruit is (in the section with the exotic produce)? Passion Fruit! It is my absolute favourite. It may not look very appealing a little like boogers but I promise you, it takes smoothies to a whole new level. The best part is that they taste AMAZING, but also that they are one of the higher fibre fruits, and rich in antioxidants. It is a great option for those with (pre)diabetes, as they have a low glycemic index. Stay posted for a super simple smoothie recipe using passion fruit!

A great cauliflower smoothie! You truly would never know its in there. Calling all moms out there! A great way to sneak veggies into your kids diet. Blend 1 cup frozen cauliflower with 1 cup frozen raspberries, 1 lemon (juiced), 1/4 cup vanilla protein powder, 1 tbsp. chia seeds and 1 1/2 cups unsweetened almond milk. Enjoy!

Citrus Beet Salad ~ because of the quinoa and chickpeas, not only does this salad pack a punch of protein but its a vegetarian complete protein option. Makes 2 servings: Ingredients: 2 large beets... 1/4 cup uncooked quinoa 1 tbsp. extra virgin olive oil 1/2 navel orange (juiced) 1 tsp. apple cider vinegar 1/2 tsp. dijon Pinch of salt and pepper 1/2 cucumber (sliced) Bunch of radishes (sliced) 1/2 cup chickpeas 2 tbsp feta Directions: 1. Preheat oven to 375 degrees F. Wrap beets in foil and bake for 40 minutes. 2. Remove beets from oven and cool. Rinse, peel and thinly slice. 3. Cook quinoa according to package. Let cool. 4. Make dressing by mixing oil, orange juice, vinegar, dijon, salt and pepper. 5. Make salad by throwing salad ingredients into a bowl (beets, cucumber, radishes, quinoa, chickpeas and feta) 6. Drizzle dressing on top and enjoy! See more

Join Evolve Retreat Co. May 27th for an amazing day of wellness!