Category: Dessert

Easy Fruit Salad - Vegan, Paleo, Keto, Whole30

6/25/2021

Adapted from Life Made Sweeter - This Fruit Salad is easy to make with fresh seasonal fruit and a simple lime dressing. It’s a quick and healthy snack, breakfast, side dish or dessert and perfect for summer barbecues and potlucks! If you’re crunched for time, this is the perfect 10-minute fruit salad to prepare. Vegan, paleo with low carb, keto and Whole30 options.

INGREDIENTS:

1 1/2 cups strawberries washed, dried, hulled and thinly sliced
1 cup fresh blackberries washed and dried
1/2 cup fresh raspberries washed and dried
1/2 cup fresh blueberries washed and dried
1 mango peeled and diced - omit for keto
1 cup green grapes stems removed, washed and dried - omit for keto
1 cup cherries stems removed, washed and dried
2 tablespoons lime juice , use lemon if preferred
1 tablespoon pure maple syrup can also use liquid monk fruit for a lower carb option or preferred sticky liquid sweetener of choice - omit for Whole30
1 fresh mint chopped thinly, optional

INSTRUCTIONS:

Combine the strawberries, blackberries, raspberries, blueberries, mango, grapes, cherries together in a large bowl.
Drizzle the liquid sweetener, lime juice and mint (if using) over the fruit and toss well to coat.
Serve and enjoy immediately!

Check out Life Made Sweeter for more recipes

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Cauliflower Oatmeal (Vegan, Paleo, Whole 30)

5/14/2021

Adapted from Maria Marlowe - As you may be aware by now, cauliflower can be anything, including cauliflower oatmeal. This relatively easy to prepare and quick recipe may become a staple in your morning rotation.

INGREDIENTS:

Oatmeal:

1¼ cup coconut milk*
½ tsp. vanilla extract
1 tsp. cinnamon
4-5 cups cauliflower riced (1 small head)**
Pinch pink salt

Toppings (optional):

coconut flakes unsweetened
2 Tbsp. flax seed crushed
berries
kiwi sliced, or your favourite fruit

INSTRUCTIONS:

Combine coconut milk, water if using, vanilla, and cinnamon in a medium saucepan over medium heat. Stir and let heat up for 3 minutes.
Add cauliflower and turn heat down to medium low. Let simmer for 5 minutes, stirring occasionally.
Once cauliflower is cooked through, remove from heat and stir in pink salt to taste. Remove to serving bowls. Top with any desired toppings, such as flax, coconut flakes, fruit, nuts or seeds, as you wish.

RECIPE NOTES:

*You can thin out the coconut milk with water if desired: instead of 1 1/4 cups coconut milk, use 1 cup coconut milk and 1/4 cup water.

**To rice the cauliflower, you can either throw small pieces of it into a food processor or high speed blender, or manually chop it by hand into small, rice-size pieces. Conversely, you can sometimes find pre-cut riced cauliflower in the fresh section of health food stores or frozen.

***This is great without added sweetener, but if you prefer more sweetness, add 1 pitted and sliced date to the top and stir in, or to the coconut milk at the beginning.

**** Cauliflower Oatmeal saves well, and can be re-heated throughout the week. Simply store leftovers in air-tight container in the fridge. When ready to reheat, add a portion to a dry pan with 1 tablespoon of water and heat over medium low heat for about 3 minute or so, until warmed through, stirring occasionally throughout. Add the toppings after reheating.

Check out Maria Marlowe for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

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Chocolate Covered Strawberry Chia Seed Pudding (Vegan)

2/8/2021

Adapted from Fitliving Eats - Nothing says Valentine's Day or any other special occasion more than a chocolate covered strawberry. The chia seeds and cacao powder in this recipe amps up the nutrient profile of this healthy treat and unleashes its superfood powers.

INGREDIENTS

1 cup almond milk
4 Tablespoons chia seeds
2–3 Tablespoons cacao or unsweetened cocoa powder
1 Teaspoon monk fruit sweetener
1/2 teaspoon vanilla
Pinch of pink Himalayan salt

Strawberry filling:

3/4 cup strawberries, sliced
1 Teaspoon monk fruit sweetener
1/4 cup sliced almonds

INSTRUCTIONS

Combine all of the chia seed pudding ingredients in a small mixing bowl and whisk to combine. Pour into a sealed container and place in the fridge overnight, or for at least 3-5 hours until the mixture has thickened to a pudding-like texture.
At the same time, slice the strawberries and toss with monk fruit sweetener to coat. Cover with saran wrap and place in the fridge to macerate (aka get the juices flowing!). Strawberries can be left in the refrigerator until the chia seed pudding is ready to serve.
To assemble: lightly mash the strawberries to resemble a jam-like texture. Pour half of the mashed strawberries in the bottom of 2 serving bowls or jars. Sprinkle with sliced almonds and top with half of the chia seed pudding, distributing evenly. Distribute the remaining mashed strawberries among the 2 jars and top with the remaining sliced almonds and chia seed pudding. Garnish with extra sliced strawberries and almonds. Grab a spoon and enjoy!

Check out Fitliving Eats for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

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3-Ingredient Chia & Quinoa Flatbread (Vegan)

10/6/2020

Adapted from Oh She Glows - Packed with protein, these easy chia and quinoa flatbreads make the perfect healthy base for all your favourite toppings! This is a great basic flatbread that you can jazz up with delicious toppings.

INGREDIENTS

1 cup (160 g) uncooked quinoa
2 cups (500 mL) plus 3/4 cup (180 mL) water, divided
3 tablespoons (30 g) chia seeds
2 tablespoons (30 mL) virgin coconut oil or olive oil
3/4 teaspoon fine sea salt

TOPPINGS

Avocado Hummus Toast (Oh She Glows Every Day, p. 39)
10-Spice Roasted Chickpeas
DIY Burrito Bowl (the spicy black bean topping would be amazing on these!)
Golden Red Lentil Dal
Nutrient-packed Guacamole (The Oh She Glows Recipe App: iOS/Android)
Perfect Roasted Chickpeas (The Oh She Glows Cookbook, p. 220)

INSTRUCTIONS

Rinse and drain the quinoa in a fine mesh sieve and transfer to a medium pot. Add 2 cups of water, stir, and bring it to a low boil. Reduce heat to medium, cover with a tight-fitting lid, and cook for 13 to 16 minutes until the water is absorbed and the quinoa is fluffy. After cooking, remove the lid to let the steam escape and remove the pot from the element.
While the quinoa is cooking, preheat the oven to 350°F (180°C) and line a very large baking sheet (or 2 medium baking sheets) with parchment paper. If using 2 baking sheets, position 2 oven racks near the centre of the oven.
Stir the chia seeds, coconut oil (or olive oil, if using), and salt into the cooked quinoa until combined. Now add the remaining 3/4 cup water and stir again. It should look like a “soupy” quinoa mixture. Cool for 2 to 3 minutes.
Spoon this mixture into a large food processor and process for about 30 seconds (allowing steam to escape) until the quinoa is 50% broken down. There should still be some texture to the dough, and it’ll look like a thick, sticky paste with bits of quinoa throughout.
Scoop 1/4-cup mounds of dough onto the prepared baking sheet(s) several inches apart. You should have 9 mounds. Lightly oil your hands (to prevent sticking) and press down on each mound with the palm of your hand until the dough forms a small round shape, approximately 5 inches in diameter and no more than 1/8-inch thick. Shape the edges with your fingers so the circles are even. Grease your hands as needed to prevent sticking.
Transfer the baking sheet(s) to the preheated oven and bake for 20 to 23 minutes until the edges are lightly firm to the touch. Using a spatula, carefully transfer each to a cooling rack where they’ll firm as they cool. Add your desired toppings (see headnote for ideas) and enjoy!
Storing: You can refrigerate leftover flatbread in a sealed bag for 3 to 4 days or store in the freezer for up to 1 month. The uncooked dough also freezes and thaws beautifully.

Check out the Oh She Glows site for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

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Carrot Cake Bliss Balls

6/10/2019

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Carrot Cake Bliss Balls (makes ~16)
1 cup walnuts
1.5 cup unsweetened shredded coconut, plus more for coating
2 tsp cinnamon
¼ teaspoon sea salt
1 cup packed soft Medjool dates, pitted
⅔ cup shredded carrots
2 tbsp maple syrup

Directions

In the blender, combine the walnuts, 1 cup shredded coconut, cinnamon and salt and pulse until it becomes a fine meal.
Add the dates and carrots and pulse until the mixture combines and sticks together.
Use a tablespoon to scoop the mixture, then use your hands to roll it into approximately 1-inch balls.
Put coconut into a small bowl, roll each ball into the coconut to coat it.

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Chocolate Brownie Bliss Balls

6/10/2019

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Chocolate Brownie Bliss Balls (makes ~15)
2 cups walnuts
2 cups medjool dates, pitted
⅓ cup quick oats
¼ cup cocoa powder
¼ tsp salt

Directions

Place oats and walnuts in the bowl of a food processor and blend until crumbly/“sandy” texture is achieved.
Add the dates, cocoa powder and salt and process until fully incorporated. The dough is ready when you can press it together with your fingers and it sticks.
Roll dough into balls approximately 1.5 inch in diameter. Store in the fridge for 5-7 days, or in the freezer for 2-3 months. Enjoy!

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Peanut Butter Chocolate Protein Smoothie

6/10/2019

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Peanut Butter Chocolate Protein Smoothie (makes 1 large smoothie)
1 frozen banana
½ scoop Vega Sport chocolate protein powder (or any other chocolate protein powder with minimal, healthy ingredients)
1 tbsp smooth organic peanut butter (with no added sugar or oils)
1.5 cups unsweetened almond milk
1 tsp cocoa powder

Directions:

Place all ingredients in a high speed blender and process until smooth. Enjoy!

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Lemon Coconut Bliss Balls

4/18/2019

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Lemon Coconut Bliss Balls (Makes ~10)

1 cup cashews
1 cup shredded coconut
1 cup dates
1 tsp vanilla
¼ tsp salt
Juice of ½ a large lemon
Zest of 1 large lemon
1 tsp coconut oil

Directions

Place coconut and cashews in the bowl of a food processor and blend until a crumbly or “sandy” texture is achieved.
Add the dates, lemon juice, lemon zest, coconut oil, vanilla and salt and process until fully incorporated. The dough is ready when you can press it together with your fingers and it sticks.
Roll dough into balls approximately 1.5 inch in diameter.

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Recipes We Love

Easy Fruit Salad - Vegan, Paleo, Keto, Whole30

Cauliflower Oatmeal (Vegan, Paleo, Whole 30)

Chocolate Covered Strawberry Chia Seed Pudding (Vegan)

3-Ingredient Chia & Quinoa Flatbread (Vegan)

Carrot Cake Bliss Balls

Chocolate Brownie Bliss Balls

Peanut Butter Chocolate Protein Smoothie

Lemon Coconut Bliss Balls

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