Ranch Dip (you can whip it up in under 10 minutes!)

Whip this easy vegan ranch dip up for SuperBowl Sunday… A much healthier alternative than the other cream dressings you find on the market. It also is quick and easy to make. Preparation time is under 10 minutes! Woohoo! 

Why not give it a try?

Ranch Dip Ingredients:
1 cup Vegenaise (or vegan mayonnaise of choice)
1/8 cup plain almond milk, unsweetened
2 tsp apple cider vinegar
1 Tbsp parsley
1 Tbsp fresh chives, chopped finely
1 tsp onion powder
1/4 tsp sea salt
1/4 tsp ground pepper

Directions: Combine ingredients one at a time in a bowl and mix!

vegan-ranch-dressing

Pair with fresh cut veggies, my cauliflower buffalo bites recipe, crackers, whatever you fancy!

Crunchy Quinoa Granola

I avoid most cereals and store bought granolas as they tend to be packed and filled with high sugar content, high fructose corn syrup, and many other unnecessary ingredients. Making my own granola to top on yogurt, nut milk, on fruit, and just for snacking is my favourite!

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Ingredients (Makes ~2 cups): 

  • 1 1/2 cup Hilray Large Flake Oats
  • 1/4 cup uncooked quinoa (I used GoGo Tricolor Quinoa)
  • 1 tbsp coconut oil, melted
  • 1/4 cup shredded unsweetened coconut
  • 1 tbsp brown rice syrup (or honey)
  • 3 tbsp almond butter
  • 1 tbsp coconut sugar
  • 1 tsp vanilla extract
  • Ground sea salt to taste
  • Optional: add almonds, nuts, additional seeds, cranberries or raisins (my fav).
  • *I try to limit the added sugars to my granola. If this is mixture is not sweet enough for you, add in a touch more of coconut sugar, or maple syrup or honey.*

Directions: 

  1. Preheat the oven to 350F.
  2. In a small mixing bowl. Combine all the above ingredients together one at a time with regular mixing.
  3. When completely mixed, spread and pack down the granola mixture onto a baking sheet lined with parchment paper.
  4. Bake for ~20 minutes until browning with regular mixing to ensure the outsides do not over cook.
  5. Remove from the oven and pack down with a spatula again. Allow to cool and harden if you would like it to be chunky.
  6. ENJOY!

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Blueberry Protein Shake (Vegan + Dairy-Free)

 

blueberry shakeHi guys! I just wanted to share one of my favourite protein shakes right now. I am absolutely addicted to this combo and it’s so easy to make.

Ingredients (serves 1): 

  • 1 scoop protein powder (I choose to use either Sunwarrior Vegan Proteins or Genuine Health’s vegan vanilla protein powder)
  • 1/2 cup cold water
  • 1/2 cup silk unsweetened vanilla cashew milk
  • 2 ice cubes
  • 1/3 cup frozen wild blueberries
  • 1 packet of stevia

Combine all these ingredients in your blender or bullet and enjoy! It’s a quick, easy, DELICIOUS and a healthy on-the-go shake. I like to top mine with home-made granola or a little coconut for a crunch.

Nutrition Facts per one smoothie: 116 calories, 1.3 g fat, 10.2 g carbs, 17g protein (nutritional composition will vary depending on the protein powder you use).

**Increase your amount of protein powder if you are looking for more calories, protein, and to increase the thickness of your shake.

 

Granola Cups

granola cups3

Ingredients:

  • 1/3 cup chopped mixed nuts, salted
  • ½ cup coconut
  • 1 ½ cup oats
  • 1 tsp cinnamon
  • Ground sea salt
  • ½ tsp vanilla
  • 4 tbsp honey
  • 1 tbsp natural crunchy pb
  • ¼ cup silk unsweetened cashew milk
  • 1 tbsp oil of choice
  • 2 tsp raw sugar

Directions:

1.     In a large mixing bowl, combine all ingredients except the oil and sugar.

2.     In a small skillet, heat the oil and melt the sugar.

3.     When completed, add this mixture to the bowl.

4.     Preheat the oven to 300F.

5.     In a greased muffin tin, begin to form your granola bowls using your hands or a spoon. Creating a caved in centre.

6.     When finished, bake in the oven for ~25-30 minutes until browning. Remove and let cool on the counter.

7. Serve with yogurt and fruit in the center…or however you desire 🙂

I choose to do plain greek yogurt, drizzled with honey and berries.

Cake Batter Protein Bites (No-Bake)

Cake Batter Protein Bites

It’s not my birthday… or anyone’s birthday that I know of today… BUT cake batter never gets old. These little guys are a healthier swap for my favourite childhood activity….eating the raw cake batter.. AH!!! They are super easy to make and are no-bake. 

Ingredients (makes ~16 protein balls): 

  • 2 1/2 scoops Genuine Health Vanilla Protein Powder (THIS brand gives it the real good cake batter flavour.. however you can use other vanilla protein powders as well.)
  • 1 1/2 cup Unsweetened Silk Vanilla Almond Milk
  • 1/4 cup almond meal
  • 2 tbsp quick oats (I used Hilray Gluten-Free Oats)
  • 1/2 cup shredded unsweetened coconut
  • 1 tbsp natural almond butter, softened
  • 6 dates, pitted and mashed (microwave with 1 tbsp water for 40 seconds to soften and mash with a fork to make a paste)
  • 1 tsp vanilla extract
  • Pinch of ground sea salt (to taste)
  • 2 packets of stevia (you can swap this for 1 tbsp honey)
  • Add sprinkles as desired.
  • Directions: Microwave the dates with 1 tbsp of water for 40 seconds to soften them. This will make it easier to mash them into a paste. When they are done and fully mashed, begin to combine all ingredients into a large mixing bowl except the sprinkles. Once all ingredients are thoroughly mixed together, fold in the sprinkles. Roll into bite-sized balls and store in the refrigerator in a sealed container. Enjoy chilled! 🙂

Nutrition Information (per 1 bite sized ball): 70 calories per ball, 4g fat, 5g carbs, 4g protein  

Cake Batter Protein Bites2

Puffed Quinoa Chocolate Protein Bites

Puffed Quinoa Protein Bites

Ingredients (~15 protein balls):

  •  44g (1 1/2 scoops) Genuine Health’s Vanilla Vegan Protein Powder
  • 16g (1/2 scoop) Genuine Health’s Chocolate Vegan Protein Powder
    ** You could use all of the same flavour – all vanilla or chocolate here. I just ran out of chocolate! Just make sure that you use a total of 2 scoops protein powder.**
  • 1 1/2 tsp of cocoa powder
  • 2 tbsp unsweetened shredded coconut
  • 1/4 cup natural almond butter
  • 1 1/2 cup almond milk
  • ~13 pitted dates, microwave with a little water (~2tbsp) to soften and mash until smooth consistency
  • 3/4 cup puffed quinoa (found at bulk barn)
  • 1/3 cup oats (I used Hilray Oats)
  • 1 tbsp (heeping) of natural peanut butter
  • 1/2 tsp honey
  • Pinch of ground sea salt
  • 1 tsp vanilla extract

In one large mixing bowl, combine and mix all ingredients thoroughly. Add dark chocolate chips at the end if desired. Roll into balls (drizzle with dark chocolate if desired) and store in the refrigerator until consumption.

Enjoy 🙂

Nutrition Facts (per 1 ball): 90 cals, 3g fat, 9g carbohydrates, 5g protein

Puffed Quinoa Bites 2.jpg

Mexi-Quinoa Bake

Mexi-Quinoa Bake

 

Ahh!! We all love one-dish quick and easy meals. Right? Especially if they’re healthy ones. This Mexi-Quinoa bake is healthy, quick, delicious, and has just the right amount of spice. This recipe uses ground chicken instead of the traditional use of ground beef. Quinoa instead of rice. Nutritional yeast to lower the use of cheese. AND non-fat greek yogurt instead of sour cream. SEE! It is so easy to make delicious dishes with healthy ingredients.

Mexi Quinoa Bake 2

Ingredients (makes 4 large servings):

1/2 cup uncooked quinoa
1 1/4 cup vegetable broth (or chicken broth)

1 lb ground chicken
1-2 tbsp olive oil
1 tbsp chili powder
1 garlic clove, crushed

1 orange pepper, chopped
1 red pepper, chopped
1 small red onion, chopped
1 large tomato, chopped
1/4 cup frozen corn niblets
1 garlic clove, crushed

Top layer:
1/2 tbsp chili powder
1 tbsp nutritional yeast (can be found at bulk barn)
1/4 tsp cumin
2 tbsp shredded marble cheese/cheese of choice

Toppings:
0% plain greek yogurt
Freshly chopped tomato
Chopped fresh cilantro

Directions:
1. In a small pot, bring quinoa in vegetable broth to a boil, lower the heat, then allow to simmer until cooked (~25 minutes). **Follow the regular quinoa cooking directions on package ..just replace the water with vegetable broth for extra flavour**. You can also use chicken broth too.

2. In a large skillet on medium-high heat, add olive oil and the ground chicken. Break up the chicken with regular mixing. Add in the chili powder and garlic.

3. While the chicken is cooking, prep your vegetables. Chop and dice and put in a bowl. You will add the veggies and more garlic to the chicken skillet when the chicken is fully cooked.

4. When the ground chicken is cooked thoroughly (no pink throughout ~20 minutes cook time), add your diced/chopped vegetables.

5. Saute veggies with the chicken on medium heat for about 7-10 minutes. Turn oven on to preheat at 350F.

6. When quinoa is fully cooked, pour it into the bottom of a casserole dish.

7. Add the chicken/vegetable mixture on top of the quinoa layer.

8. Add the last top layer – sprinkle the chili powder, nutritional yeast, cumin, and cheese evenly across the top.

9. Bake on 350F for ~17 minutes and broil for the last 2 minutes.

10. Top your dish with plain greek yogurt (healthy alternative to sour cream), tomato, and cilantro…..and ENJOY 🙂

Nutrition Facts: (per 1 LARGE serving):
375 calories
38 g protein
18 g fat
28 g carbohydrates