The Best Kale Salad. A claim I'm willing to back up after eating it for weeks at a time (seriously, weeks) without getting sick of it. I've also tested it on numerous family members and friends who are not as excited about kale as I- and they've loved it as well. 

The key to the deliciousness is the nutritional yeast blended with roasted nuts, so don't skip it! Nutritional yeast, if you haven't had it, is a flaky powder that tastes like cheese (ideal for vegans or other non-cheese eaters!). It's also packed with a ridiculous amount of vitamins. A quarter cup of Bob's Red Mill nutritional yeast has over 200% of your daily value of thiamin, niacin, folate, riboflavin, B6 and B12 (i.e. most of your B vitamins!). It's extremely hard to get B12 in a vegetarian or vegan diet, so it's an awesome thing to add in if you avoid meat. 

Nutritional yeast is also amazing on popcorn. I'll post a recipe later on so if you have nutritional yeast left over from making the salad, you can use it on your popcorn! 

Two Colors- Follow You ft. Muringa

INGREDIENTS

1 bunch kale, washed and dried
2 large carrots
¼ cup dried cranberries or 1 small apple, chopped into small cubes

For the dressing:
¼  cup fresh squeezed lemon juice
3 tbsp olive oil
½   tsp Dijon mustard
¼  tsp honey
¼ tsp sea salt
¼  tsp ground pepper

For the vegan parmesan:
1 cup pecans
¼  cup nutritional yeast
1 tbsp olive oil
¼ tsp sea salt
¼  tsp fresh ground pepper

INSTRUCTIONS

Preheat oven to 350 F. Roast pecans for 10-15 minutes until fragrant and golden brown. When cool, add all ingredients for the topping to a food processor and pulse until well combined but still slightly chunky. Set aside. In a small bowl, add all the ingredients for dressing and whisk until well combined, and set aside. Chop the washed kale finely and add to a large bowl. Pour a small amount of dressing on top and massage the dressing into the kale. You can add more dressing to taste, but start with a small quantity so you don't have too much! Once the kale is tender, grate carrots and add them to the salad. Add the dried cranberries or apple and toss. Top with the nutritional yeast mixture and serve. 

Note: if you won't be eating all of the salad right away, only put the pecans on the amount that you will be eating, and save the rest for later. I find that if you add all the pecans immediately, it loses some flavour and crunch in the fridge overnight.

Recipe adapted from Oh She Glows
 

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.

Merry Christmas! 

I hope your holiday was amazing. Mine definitely was, which is why I'm posting this smoothie- to help with a bit of detox/ rejuvenation after the indulgences of Christmas.

You might not think a gluten free, dairy free Christmas meal is indulgent- but it is, especially with my mom's GF stuffing. It's legendary!

Typically, cleansing and detox starts in the new year, which is great. However, this time in between Christmas and New Years is a perfect time for a nutritional boost. If you have enough greens this week, maybe your New Years hangover won't show up! (Just kidding. Greens are great but they aren't magicians;) )

This smoothie may be green, but it definitely doesn't taste it! I refuse to drink gunky green concoctions just because they are good for me, so this one is both delicious and nutritious! Adding spinach increases iron, vegetable consumption and phytochemical intake for the day. Banana, as we all know, is high in potassium but is also a good source of Vitamin B6 and Vitamin C. 

INGREDIENTS

1 cup almond milk, or milk of your choice
1 ripe banana, fresh or frozen
½ tsp cinnamon
¼ tsp vanilla
1 cup or 2 big handfuls spinach or kale, or both
ice cubes
 Protein options: 1/2 scoop vanilla protein powder, or 1 tbsp almond butter, or 1 tbsp chia seeds, or 1 tbsp hemp seeds

*note: use whatever protein you like or have on hand. If using protein powder, I find it usually makes the smoothie too sweet, so use half a banana instead of a full and throw some extra greens in there to cut the sweetness!
 

 INSTRUCTIONS

Add all ingredients except ice cubes to a blender. Blend until smooth. Add ice cubes and blend until you've reached your desired thickness. Drink and feel great!

This brie is the bomb. 

When I was little, I hated all cheese- except for this one. My mom would make it for Christmas parties and it was always a huge hit. She used to make it with regular brie, but as neither of us can have cow's milk now, we've switched to using goat cheese brie: it's even better than before! 

 It's creamy, warm, delicious, and is such an easy but impressive dish for entertaining. You can make the chutney beforehand then simply warm it up before serving. I usually serve it with gluten-free crackers and/or apple slices for dipping, and of course some champagne to wash it down.

Ziggy Alberts- Runaway

INGREDIENTS

1 round goat cheese brie
1 cup cranberries, fresh or frozen
¼ cup brown sugar
1 tbsp water
2 tbsp green onions, chopped
2 tsp freshly squeezed lime juice
2 tsp pickled jalapeños, chopped finely
sea salt and ground pepper
crackers for serving
apple slices for serving (optional)

 INSTRUCTIONS

Preheat oven to 350 F. In a medium sized pot, simmer the cranberries, brown sugar and water until soft, about five minutes. Add the remainder of the ingredients (not including brie), stir, and add salt and pepper to taste. Line a small, round pan with parchment paper, and place the brie in the pan. Score the top of the brie. Spoon the cranberry mixture on top, and bake for about 10-15 minutes, until the cheese has melted. Enjoy while it's hot; you can always re-warm it if the cheese hardens! 

Finally home after my exams and starting to feel the Christmas spirit- the snow here helps a lot! I wanted a festive treat but hadn't had time for Christmas baking yet. Enter, gingerbread overnight oats.

If you haven't tried overnight oats before, they are one of the most low-maintenance breakfast options out there.  The night before, you throw a couple ingredients in a jar and shake it up- and in the morning, your oats are ready to go with no prep time at all! You can have them cold or heat them up a bit, it's totally up to you. 

There's a million different variations of overnight oats, but I love the festivity and spice of this one around Christmas. Molasses is central to achieving that true gingerbread flavour, so it's worth a trip to the store. Molasses is sugar which has been boiled/refined a few times. While we usually think of refined ingredients as bad, in this case it actually increases the nutritional value: molasses is rich in iron, as well as manganese and B6. Add the chia and oats in there, and you've got a nutritionally rich yet decadent breakfast.

Vince Guaraldi Trio- Linus and Lucy

INGREDIENTS

1 cup rolled oats
1 cup almond milk, or milk of your choice
1 tsp cinnamon
½ tsp ground ginger
¼ tsp nutmeg
½ tsp vanilla
1 tbsp chia seeds
2 tsp molasses
pinch of salt

 INSTRUCTIONS

The night before, add all the ingredients to a jar or small container, and stir to combine. Store in the fridge overnight. In the morning, either heat up or enjoy cold. I like to top mine with sliced bananas and some slivered almonds.

Is it really as good as it sounds? YES. I make this soup allll the time. Need something comforting? Butternut soup. Cold? Butternut soup. Bored? Butternut soup. You get the idea. 

It's also the taste I most associate with fall (sorry, pumpkin spice lattes). October is squash season, and you can usually get cheap squash at any farm. Now that farm season is over, I like to get my squash from farmer's markets, but you can find them at any grocery store too. 

When I lived in Kelowna, one of my roommates loved to chop things. She'd chop all the butternut squash for me when I made soup- it was the BEST! I now (sadly) do all my own chopping. Costco sometimes has pre-cubed butternut squash in the fresh produce section, which is an amazing option for those of us on a time crunch as well. 

I love making this soup on the weekend when I have time to hang out while the squash roasts. It makes a big batch so you have soup all week! The soup is best with a piece of crusty bread or toast to dip/scrape the sides of the bowl. For gluten-free Vancouverites, my favorite gluten-free bread is the sourdough from Alkeme.

Avett Brothers- I and Love and You

INGREDIENTS

1 medium butternut squash, chopped in 1 inch cubes, approx. 4 cups
4 apples, chopped in 1 inch cubes (sweeter varieties work best)
1 small yellow onion, chopped
3 cloves garlic
¼ olive oil
2 cups vegetable stock
2 cups water
1 tbsp cinnamon
¼ tsp red pepper flakes
sea salt and ground pepper
honey, to taste

INSTRUCTIONS

Preheat the oven to 400 degrees. Line two cookie sheets with parchment paper. Spread the chopped squash, apples, onions and peeled whole garlic cloves over the cookie sheets. Drizzle with olive oil, and season with sea salt and freshly ground pepper (approximately. 1/4 tsp of each). Roast in oven until squash is golden brown, approximately 1 hour, stirring every twenty minutes or so. 

Add the roasted vegetables to a large pot, and pour in the vegetable stock and water. Bring to a boil, then reduce heat to low and let simmer. You may need to add more water as it boils off- the liquid should be just covering the vegetables. When the squash and apples are soft, blend with an immersion blender until smooth. You can also transfer to a stand blender to blend, but be cautious as the steam can blow off the lid if it's too hot. After it's all smooth, add the cinnamon, red pepper flakes, and salt and pepper to taste. Some squash are slightly bitter, so you can add honey in small amounts (a tablespoon at a time) to taste. 

What? What what? Yes. Peanut butter blondies. Fudge-y, thick squares of perfection. They're also gluten free and vegan (see notes), bonus!!

Chickpeas might sound risky if you haven't baked with them before, but I promise you can't taste them. Some of my favorite gluten-free baked goods have chickpeas in them, because they end up so chewy and delicious. Don't let the chickpeas intimidate you!

The amount of chickpeas in this recipe means the protein content is high- this is a snack that will keep you full, longer. Plus, protein is a blood-sugar stabilizer, so the sweetness of honey won't make you crash (as much, anyway). Chickpeas are also a great source of fibre, and a good source of potassium, iron and magnesium. Best dessert ever? I think so. 

If you're able to restrain yourself from eating all of them at once, you can store them in the freezer in an air-tight container and warm them up when you need them. 

Tom Odell- Another Love (Zwette Edit)

INGREDIENTS

1 cup rolled oats
1 can chickpeas, drained and rinsed well
1¼ cup peanut butter
½ cup honey, melted
½ cup almond milk
1 ½ tsp vanilla
¾  tsp of baking soda
¾  tsp of baking powder
¼ tsp salt
1 cup chocolate chips

*To make them vegan, substitute agave syrup for honey, and use dairy-free dark chocolate chips. 
*For celiacs or other gluten intolerances, make sure you're using wheat-free oats.

 INSTRUCTIONS

Preheat the oven to 350 degrees. Line a square or rectangular pan with parchment paper (depends how thick you want the bars).
In your food processor, grind the oats until they become a fine flour. Add all ingredients except chocolate chips and blend until smooth. You can add small amounts of almond milk if the mixture is too thick. Transfer the mixture to a large bowl and add chocolate chips. 

Spread mixture into the baking pan with a spatula.  Bake in the oven for 20-30 minutes or until a toothpick comes out clean (just make sure not to overcook or they can get dry). The top should be golden brown and will have a fudgey consistency. Let them cool before cutting into squares. 

This oatmeal is the epitome of a winter breakfast. Comforting, warm, filling and delicious, I've been on an oatmeal binge since I first made it. It's super easy and fast, but still so satisfying. Looking forward to this breakfast definitely helps me get out of bed for early morning study sessions. 

This oatmeal is really simple as long as you have the spices (if you don't, I recommend Bulk Barn- tons of selection, super cheap). If you want to make it gluten free, buy oats made in a wheat-free facility. I like Only Oats brand. 

Oats have amazing health benefits too. They can prevent blood glucose from spiking which means no crash after eating (bonus!). They're also known to help lower cholesterol levels, and are high in fibre which is great for your digestion! 

One of my favourite things is music: listening to a song or artist that suits my mood can turn my whole day around. That's why I'll be posting a song I'm currently listening to and loving at the end of each post: I'll pick songs that go with the recipe. For example, I love chill tunes at breakfast so you can bet I've got Ziggy Alberts on Spotify while I'm making this oatmeal. 

Ziggy Alberts- Simple Things (The Ocean Song) 

INGREDIENTS

1 cup rolled oats
2 ½ cups water
3 tsp cinnamon
½ tsp turmeric
½ tsp vanilla
¼ tsp ginger
¼ tsp nutmeg
pinch of cardamom
pinch of salt
optional- 1 tbsp honey

 INSTRUCTIONS

Over a stovetop, bring oats and water to a boil. Reduce heat to medium-low, add the spices and salt. Cook until the oats have absorbed all the water. Add honey if you like sweeter oatmeal. Top with Greek yogurt or almond milk, sliced bananas, almond butter and a sprinkle of cinnamon for maximum deliciousness. Serves 2. 

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.

ALMOND BUTTER! There's almost always a jar of this in my fridge. It’s a good source of protein and great source of healthy fats, but most importantly, it’s ridiculously delicious! And even better, it’s so easy to make at home. 

For making almond butter, I recommend using a high-powered food processor. I’ve tried to make it in my mini food processor, but it usually can’t run for long enough to break the almonds down properly. It can take a long time- up to twenty minutes- to reach best consistency. This might sound like a lot, but keep in mind that once you've scraped the sides of the food processor a couple times, you can let the food processor run by itself until it gets to prime consistency. 

When I'm not eating this right off the spoon, I dip apples in it, or spread it on a rice cake with bananas and cinnamon. It's a great addition to smoothies, and a spoonful on top of oatmeal brings your breakfast to the next level. 

Matt Simons- Catch and Release Deepend Remix

INGREDIENTS

3 cups almonds, raw, unsalted
1 tsp cinnamon
½ tsp sea salt

INSTRUCTIONS

Heat oven to 325 F. Roast the almonds for 10-15 minutes, until golden-brown and fragrant. Keep a close eye on them; you want to pull them out just before they start to burn (which happens fast). Add almonds to food processor and process until the texture is smooth and liquid (about 10-20 minutes). You may need to scrape the sides of the bowl a few times during processing. Once it reaches the desired texture, add cinnamon and salt. Enjoy!