I’ve been making matcha smoothies forever. When Starbucks released their strawberry matcha drinks earlier this year, I was skeptical- but also had strawberries in my freezer and was willing to try it. I tossed a handful into my regular matcha smoothie, and I have to say, it was so good! It’s light, fruity and tastes like summer.

I’ve been using Good Protein lately , and it’s by far the best tasting vegetarian protein powder I’ve found so far. Highly recommend for a creamy, non-chalky taste.

Bad Religion- Frank Ocean

INGREDIENTS

1 cup milk of choice
½ frozen banana
1 handful spinach
1 scoop vanilla protein powder
1 tbsp matcha powder
1 cup frozen strawberries
ice cubes if needed

INSTRUCTIONS

Add all ingredients to blender and blend until smooth. Add ice cubes and blend again if needed.

Chocolate and berries has to be my all time favorite flavor combinations. Chocolate dipped strawberries are also a classic Valentine’s day treat. This smoothie has all the flavor, but an easy and protein-rich version- healthy enough for breakfast.

Flowers- Miley Cyrus (kind of anti-Valentine’s day, but too good not to share)

INGREDIENTS

1/2 cup coconut milk (from a can)
1/2 cup milk of choice (I use unsweetened Oat)
1/2 cup fresh strawberries, stems removed
1/2 banana, ripe
1 scoop vanilla protein powder ( I like Body Energy Club Clean Vegan protein)
1 heaping tsp cocoa powder
ice

INSTRUCTIONS

Add all ingredients to a high power blender and blend until smooth.

I’ve given my favourite cold brew smoothie a festive upgrade! This smoothie tastes exactly like my go-to Starbucks holiday order, sans the sugar. I recommend going very light with the peppermint extract to start as it can overpower the flavour pretty quickly- then increase it if you need to.

Jingle Bells- Kaskade

INGREDIENTS

1/2 cup coconut milk (from a can)
1 cup milk of choice (I use unsweetened Oat)
2 tbsp instant coffee powder
1 banana, ripe (even better if it’s frozen)
1 cup frozen cauliflower florets
1 scoop vanilla protein powder ( I like Body Energy Club Clean Vegan protein)
1 tbsp cocoa powder
1/8 tsp peppermint extract
ice

INSTRUCTIONS

Add all ingredients to a high power blender and blend until smooth.

Happy Valentine’s Day! I wanted to make a Valentine’s themed smoothie and this is what I came up with. The strawberries taste like spring, and the beets add just a hint of earthiness (and amazing color). I bought my sliced beets from No Frills, but look for beets in any grocery store’s freezer section.

This Feeling- Alabama Shakes

INGREDIENTS

1/2 cup coconut milk (from a can)
1/2 cup alternative milk (I used oat)
1/2 ripe banana
1/3 cup frozen strawberries
2 slices frozen beet
1 scoop vanilla protein powder

INSTRUCTIONS

Add all ingredients to a high power blender and blend until smooth.

When I was growing up, my parents did an amazing job at making holidays special for us- even Valentine’s day. We’d always come downstairs in the morning to some sort of Valentine’s day gift, little decorations, and heart shaped pancakes. It’s such an easy and cute way to surprise someone you love- even if that person is you!

I’ve made these vegan as my previous recipes have included eggs- trying to be inclusive here! However, if you can tolerate eggs, I also highly recommend trying my chickpea pancakes.

When I Get My Hands On You- The New Basement Tapes

INGREDIENTS

1 ripe banana, mashed
1 1/2 tbsp melted coconut oil, cooled (plus a bit more for cooking)
1 1/2 tbsp maple syrup
1 tbsp baking powder
1/4 tsp sea salt
1-1 1/2 cup milk of your choice
1 cup oat flour
3/4 cup gluten free flour blend (I love the Bob’s Red Mill 1-1)
1 tsp cinnamon

INSTRUCTIONS

Add banana, oil, maple syrup, baking powder, salt and one cup milk to a bowl. Whisk to combine. Add flours and gently mix, careful not to over mix. If the mixture is too thick, you can add up to an extra half cup. Heat a large non-stick pan over medium heat, and add coconut oil. Once oil has melted, either free hand pour heart shapes or pour batter into circles. Cook until bubbling, then flip. If you didn’t freehand, cut cooked pancakes with heart shaped cookie cutters. I like to serve with strawberries, coconut whip cream and maple syrup. Happy Valentine’s Day!

I have a lot of smoothie recipes on the blog- they’re one of my go-to’s for breakgast. I recommend them to patients often as it’s such an easy way to sneak veggies into your diet, get a good protein boost and still enjoy something that tastes good. This one has been on repeat lately as I love that it combines my morning coffee & breakfast into one. Hot tip- President’s choice (superstore, independent, no frills, etc) has cartons of cold brew in the milk aisle which is so convenient!

Glass Animals- Heat Waves

INGREDIENTS

1/2 cup coconut milk (from a can)
1 cup cold brew
1 banana, ripe (even better if it’s frozen)
2 large handfuls spinach
1 scoop vanilla protein powder
1 tbsp cocoa powder
ice

INSTRUCTIONS

Add all ingredients to a high power blender and blend until smooth.

This is my third banana bread recipe on the blog and, might I say, my new favorite. If you prefer a high protein banana bread, my first recipe is great. For something super flavorful and fun, the cinnamon swirl. If you’re craving a more traditional banana bread, this is the one for you. It’s the closest replica of a traditional banana bread I’ve found- dense, moist, and ultra delicious. I found it didn’t need any chocolate chips or blueberries, it was perfect on it’s own, but feel free to play around with adding them or other mix ins.

Now, I just have to wait for this heat wave to go away so I can turn my oven back on for more banana bread!

Lorde- Solar Power

INGREDIENTS

3 large bananas, mashed
1/2 cup extra virgin olive oil
1/2 cup coconut sugar
2 large eggs
1 teaspoon vanilla extract
1 cup gluten free flour (Bob’s Red Mill 1-to-1 is the only one I use)
1 cup almond flour
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 tsp salt
Optional: walnuts, dark chocolate chips, blueberries

INSTRUCTIONS

Preheat oven to 350 F. Grease either a loaf pan with coconut oil, and line the bottom & sides with parchment paper. In a large bow, whisk together mashed banana, oil, sugar, eggs and vanilla until smooth. Mix in the flours, baking powder, cinnamon & salt until well combined. Fold in any other mix-ins. Bake in oven for 40-45 minutes, until an inserted toothpick comes out clean. Allow bread to cool before serving.

Recipe adapted from Rachl Mansfield.

After not travelling for the last two years, I’m definitely craving a vacation. This smoothie tastes like Hawaii in a jar! Plus, I sneaked some veggies in there- I promise you can’t taste them.

Pressure- Martin Garrix ft Tove Lo

INGREDIENTS

1 cup coconut milk (from a can)
1-1.5 cups ripe pineapple, cubed
1 ripe banana
1 cup frozen cauliflower
1/4 tsp vanilla

INSTRUCTIONS

Add all ingredients to a blender and blend until smooth. Start with 1 cup pineapple and add up to 1/2 cup more as needed. Add ice and blend if desired as well.

I’ve been looking for a new banana bread recipe for a while- and when I saw Rachl Mansfield’s cinnamon roll banana bread, I knew I had to try it. After a few tweaks, it’s now the perfect banana bread- moist, flavourful and not too sweet. The swirls of cinnamon make it feel extra indulgent, like cinnamon buns in banana bread form. It’s perfect on it’s own, or with a dollop of almond or peanut butter on top.

Nice for What- Drake (old, but reminds me of spring/summer)

INGREDIENTS

2 eggs
1 cup ripe mashed banana (about 2 medium bananas)
1/3 cup coconut oil, melted and cooled
1/3 cup maple syrup
1/4 cup non-dairy milk
1 teaspoon vanilla extract
1 cup almond flour
1 1/4 cup GF flour blend ( Bob’s Red Mill 1-1 is the only one I like)
1 teaspoon cinnamon
2 teaspoons baking powder
heaping 1/2 tsp salt

For the cinnamon drizzle:
1/4 cup applesauce
1/4 cup coconut sugar
1 tbsp cinnamon

INSTRUCTIONS

Preheat oven to 350 F. Grease either a loaf pan or 9 inch round pan with coconut oil, and line bottom with parchment paper.

In a medium bowl, whisk eggs, banana, melted coconut oil, vanilla and milk together until well combined. In a small bowl, combine flours, cinnamon, baking powder & salt. Sift dry ingredients into wet ingredients and stir until well combined.

For the cinnamon drizzle, stir all ingredients together until well combined.

Pour half of the banana batter into the prepared pan. Drizzle half of the cinnamon mixture on top, then swirl it with a toothpick or tip of a knife. Pour the rest of the banana batter on top, then repeat the drizzle/swirl with the rest of the cinnamon mixture.

Bake for 20-30 minutes, until the edges are golden and an inserted toothpick comes out clean. Baking in a loaf pan will likely take longer than the round pan, so adjust timing as needed. Cool before serving.

In case you hadn’t noticed from previous years of fall recipes, I’m a big fall girl. I love apples, squash, spices, and pumpkin everything. It’s pretty basic but I’m okay with it- if pumpkin spice is wrong, I don’t want to be right.

This recipe is modified from my regular grain-free granola- I just added pumpkin and pumpkin spice. It’s a subtle difference, but the taste and smell is incredible. This granola is also really low in sugar, and a great source of healthy fats and protein due to the nuts & seeds. I love eating it with Yoggu, almond butter and banana but it would also be great on its own, on top of banana nice cream, or in a parfait- use your imagination!

We Belong- RAC

INGREDIENTS

2 cups nuts of choice, roughly chopped
1/2 c pumpkin seeds
1 c unsweetened shredded coconut
1/2 c ground flax seed
2 t pumpkin spice
1/2 t salt
1 t vanilla
1/4 maple syrup
1/4 melted coconut oil
1/4 cup pumkin puree (not pumpkin pie filling)
1 tsp water

INSTRUCTIONS

Preheat oven to 350 F. Mix all dry ingredients together in a medium bowl. Add vanilla, syrup, pumpkin, coconut oil and water, and stir until well combined. Spread on a parchment paper lined cookie sheet. Bake for 25-30 minutes until golden.

For those of you that don’t know- my mom is an amazing woman. She supports me in all my ventures, but takes an even bigger role in Kale & a Coffee. She tests all my recipes, often comes up with recipes for me to post, and is a hugely talented photographer- she takes all the photos for the blog! This is another recipe that came from her- she has tested and tweaked it to perfection.

I don’t even like pancakes that much (if you’ve seen my waffle post, you’ll know waffles always win with me) but this recipe made me change my mind. After she made them for me we had them not once but twice in one week- they are THAT good. As always, they are gluten free, and are a great source of protein. I promise you can’t tell there’s chickpea flour in them- they are fluffy and super flavorful. I like to serve them with a dollop of yoggu, some simmered berries or jam, and maple syrup.

Cold War- Cautious Clay

INGREDIENTS

1 ripe banana
1 egg
1 cup milk of your choice
1 cup chickpea flour
1 tbsp baking powder
2 tbsp arrowroot starch
1 tsp cinnamon
1 tsp vanilla
1/2 tsp salt
1 tbsp coconut oil, for the pan

INSTRUCTIONS

Put all ingredients in a blender and mix well. Heat a frying pan to medium heat, melt 1 tbsp coconut oil in the pan. Pour batter in pan, cook 2 - 3 minutes per side.

This fro yo was one of my favorite experiments to come out of quarantine. I had a craving for a cold dessert, and only a large bag of mixed berries some yoggu in the fridge- and voila! Two ingredient frozen yogurt which takes less than 5 minutes to put together. I like it extra tangy but if you like it a little sweeter, feel free to add maple syrup.

Laugh Now Cry Later- Drake

INGREDIENTS

1 cup frozen berries
1/2 cup full fat greek yogurt ( I use yoggu original- it’s my favorite dairy-free yogurt)
coconut milk, if needed

optional: 1 tsp maple syrup

INSTRUCTIONS

Add berries and yogurt to food processor. Blend until smooth. If too thick, add 1 tbsp of coconut milk at a time until able to blend. Eat right away or store in freezer.

I’ll be the first to admit that I’m not a huge granola fan. I’m more of a savory person, and if I’m going to have something sweet, it’s chocolate. Enter grain-free granola, and let me tell you- it’s a game changer. My mom made this for my brother’s birthday, and I almost ate the entire batch. Not too sweet, perfectly crumbly and packed with protein, it’s a new go-to for breakfast, snacks, or dessert. Thanks, mom!

Sweet Disposition- The Temper Trap

INGREDIENTS

2 cups nuts of choice, roughly chopped
1/2 c pumpkin seeds
1 c unsweetened shredded coconut
1/2 c ground flax seed
1 t cinnamon
1/2 t salt
1 t vanilla
1/4 maple syrup
1/4 melted coconut oil
1 T water

INSTRUCTIONS

Preheat oven to 350 F. Mix all dry ingredients together in a medium bowl. Add vanilla, syrup, coconut oil and water, and stir until well combined. Spread on a parchment paper lined cookie sheet. Bake for 25-30 minutes,

Recipe adapted from Rachl Mansfield

I’ve been making smoothies for breakfast for a couple months now, and while they are great, I’ve been getting really tired of them. One Friday, feeling particularly in need of a treat, I whipped up some PB&J chia pudding for breakfast, and damn! My new favorite breakfast, hands down. Super filling, super delicious.
The best part of this is the blueberry sauce I use in place of jam, so don’t skip it! Just make it the night before so it has time to cool.

Runaway Life- Lu & Sowlmate (Henri Purnell Remix)

INGREDIENTS

For the chia:
1/4 cup coconut milk (the kind from a can)
1/4 cup cashew or almond milk
3 tbsp chia seeds
peanut butter or almond butter ( I’m really loving fatso peanut butter right now)
banana (optional)

For the blueberry sauce:
1 cup frozen blueberries
1 tsp sugar

INSTRUCTIONS

In a bowl or jar, mix milks, & chia seeds together.. Stir until well combined. Refrigerate for at least half an hour. Add blueberries and sugar to a saucepan. Heat until bubbling, then transfer to blender. Blend until smooth, let cool. When assembling, alternate layers: chia, blueberry sauce, chia, peanut butter, repeat. Optional: top with banana slices.

I’ve been pretty obsessed with Body Energy Club’s Peanut Butter Dream smoothie lately. I usually make my own, but if i’m in a rush or out of ingredients, it’s right on my way to school and is so, so delicious. Once I read their ingredients, recreating this smoothie was pretty damn easy.

Hozier- Movement (Maya Jane Coles Remix)

INGREDIENTS

1 cup almond milk
1 frozen ripe banana
1 large handful spinach (I like to steam mine then freeze it for maximal nutrient absorption)
1 scoop vanilla protein powder
2 heaping tbsp cocoa or cacao powder
2 tbsp peanut butter
4-5 ice cubes

INSTRUCTIONS

Add all ingredients to blender and blend until smooth.

I LOVE Greek yogurt. Love it. My body, on the other hand, does not love it at all. I'm not a fan of store bought non-dairy yogurts either- they're either too sweet, too expensive or full of funky ingredients. That's why I was so psyched to try Minimalist Baker's 2 ingredient coconut yogurt. It took a couple failed tries to get it right- see the ingredient list for my recommendations on how to get it right the first time. It's smooth, tangy and so delicious. I like mine unsweetened, but you can easily add agave or honey after putting it in the fridge for added sweetness.

Nevermind- Dennis Lloyd

INGREDIENTS

1 can coconut milk (the only kind i've found that works is the whole foods 365 brand)
2 capsules of probiotics (professional grade works best, I use Cytomatrix multi-strain 11)

INSTRUCTIONS

Shake the coconut milk well, then pour it into a bowl or jar. Open the probiotic capsules and pour the powder into the milk. Stir with a wooden spoon (not metal!) until combined. Cover the bowl or jar with cheesecloth or a porous washcloth. Let sit for 2 days in a warm place (if your apartment is cold, try putting it in the oven with the light on), then put into the fridge until set.

Recipe from Minimalist Baker  

To tell you the truth, I wasn't into chia pudding for a long time. I wanted to be- everyone else was excited about it- but I couldn't get over the tapioca-like texture. This changed once I made it with the real coconut milk- it became way thicker, and is naturally sweet. Now I crave it all the time, as breakfast, a snack or even as dessert. Use whichever fruit you like- my favorite is apples. 

Chia is a fantastic source of fibre, and has some protein as well. Coconut milk is a source of healthy fats as well as a some protein. There's also no sugars added, meaning it's filling, delicious and satisfying, but also full of nutrition.

Rivers and Roads- The Head and the Heart

INGREDIENTS

1/2 cup coconut milk (the kind from a can)
2 tbsp chia seeds
1/4 tsp vanilla
pinch of salt
Toppings: apples, bananas, blueberries, almond butter, toasted coconut

INSTRUCTIONS

In a bowl or jar, mix coconut milk, chia seeds, vanilla and salt together. Stir until well combined. Refridgerate for at least half an hour. Remove from fridge just before serving, and top with almond butter, fruit of choice, and toasted coconut if desired. 

Shakshuka is a Middle Eastern dish, which traditionally involves making a spicy tomato sauce by simmering tomatoes with onions, garlic, peppers and a variety of spices, including smoked paprika. Eggs are then poached in the tomato sauce, and served with some sort of crusty bread. When I first started making shakshuka, I would make the whole thing from scratch which, while extremely delicious, was also pretty time consuming.

This recipe was a product of a leftover can of tomato sauce, a strong craving for shakshuka, and a lack of time to make the real thing. This version is so fast and cuts wayy down on the list of ingredients so you can make it whenever you want. I like having it for dinner but it's also amazing for brunch or breakfast.

Homemade Dynamite- Lorde ft. Khalid, Post Malone, SZA

INGREDIENTS

1 tsp olive oil
1.5 cups garlic tomato sauce
1 clove garlic, crushed
1 tsp smoked paprika
¼ tsp turmeric
¼ tsp red chili flakes
pinch of sea salt and pepper
1 big handful spinach
2 eggs
bread or toast (my favorite GF bread right now is from Aphrodite in Van!)

INSTRUCTIONS

In a small pan, sautee garlic in olive oil over low heat. Once simmering, add paprika, turmeric and chili flakes, and stir until fragrant. Add garlic tomato sauce, spinach, salt and pepper, and stir over medium heat until bubbling. Using a wooden spoon, make two hollows in the sauce. Gently break an egg into each hollow, reduce heat to a low and cover. Simmer over low heat until eggs are cooked to your liking- could be anywhere from 5-15 minutes depending on your stove and how you like your eggs. Once cooked, remove from heat and sprinkle salt and pepper over eggs. Serve in the pan you cooked it in, with a piece of your favorite bread, lightly toasted. 

I started this post on June 16th, and here we are, almost two months later. It's been a whirlwind of finals, labs, studying, and a board exam, but I'm finally ready to get back to recipe development (i.e. making and eating delicious things).

This smoothie was my breakfast almost every day this spring. It whips up in minutes and tastes like a summer treat, and keeps me full all morning. I’m currently taking suggestions for new vanilla protein powders as my favorite has been discontinued- but feel free to use whichever you like best!

Louis The Child ft. K.Flay- It's Strange

INGREDIENTS

1 cup almond milk
1/2 cup frozen raspberries
1/2 ripe banana
2 cups spinach (optional) 
1 scoop vanilla protein powder

INSTRUCTIONS

Add all ingredients to a blender. Blend on high until smooth. If too thin, add a few ice cubes. 

In the summer, I don't usually feel like cooking warm breakfasts like oatmeal or eggs. I stick to smoothies or this breakfast bowl, which you can throw together in just a few minutes. It is full of my favorite flavors, foods and textures: crispy apples, oats, cinnamon and almond butter. The apples make the breakfast feel fresh and light, while the almond butter will fill you up. Oats and cinnamon are both known to decrease blood sugar spiking, which will help keep you full longer and prevent a sugar crash after breakfast. Paired with coffee, this breakfast  starts my day off right. 

Peaches- In the Valley Below

INGREDIENTS

1 apple, chopped into small cubes (I like ambrosia, use your favorite)
¼ rolled oats (use GF if needed)
½ tsp cinnamon
2 tbsp almond butter
1/3 cup almond milk

 INSTRUCTIONS

Place chopped apples in a bowl. Top with oats, sprinkle with cinnamon then pour almond milk over top. Drizzle with almond butter. 

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.