Baked Spicy Sweet Potato Fries with a Vegan Southwest Style Dip

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For this recipe I used the Japanese Sweet Potato (reddish skin with yellow inside). The Japanese sweet potato has slightly lower carbohydrate content than the yam (orange inside). Therefore, this makes the Japanese sweet potato a bit more diabetic friendly than its competitor…it also has a slow carbohydrate release time. Sweet potatoes are packed with fibre, beta carotenoids, and vitamin A. Be sure to cook your potato fries with the SKIN ON! The skin of fruits and vegetables pack the highest nutrient content.

Fries –¬†What you will need:

  • 4 medium-large sized sweet potatoes (more if desired)
  • olive oil
  • ground sea salt
  • ground pepper
  • chili powder
  • garlic powder
  • onion powder
  • optional: chili flakes

Directions:

  1. Preheat your oven to 400F.
  2. Scrub and wash your potatoes. Creat a few holes with a fork in each potato. In a microwave safe dish, microwave your potatoes for 3-4 minutes with 1/4 cup of water just to soften them. (This saves cook time and makes for easier slicing).
  3. Remove potatoes from microwave once they have been slightly softened. Cut into French fry sized slices.
  4. Line a baking sheet with parchment paper. Spread your fries evenly on the sheet.
  5. Drizzle your fries with olive oil, sprinkle with chili powder, ground pepper, garlic powder, and sea salt.
  6. Place them in the oven to bake for approximately 40-50 minutes (until browning). Regularly mix the fries around using a spatula. If you like your fries crispy, place them on broil for the last 5-10 minutes! Keep your eyes on them during this time to prevent burning! ūüôā
  7. Give them a taste and add more spices, salt and pepper as desired.

Serve with my Southwest Vegan Mayo Dip (it’s SO good!)

Vegan Southwest Mayonnaise:

  • 1 cup Vegenaise (vegan mayonnaise)
  • 2 tbsp plain unsweetened almond milk
  • 2 tsp Bragg’s Apple cider vinegar
  • ¬†1/2 tbsp chili powder (add more to taste if needed)
  • 1 tsp cumin (add more to taste if needed)
  • 1/2-1 tbsp minced garlic
  • ground pepper
  • ground salt
  • pinch of paprika to taste

Directions: Mix all ingredients in a small mixing bowl. Add more spice to suit your taste buds (increase the chili, cumin, and paprika as desired… Be careful with too much paprika as it can be overpowering!) *store the dip in the fridge if you are not using it immediately.*

Apple “donuts”! A fun snack that lets your kids to get creative in the kitchen.

I was playing around in our kitchen today at Sobeys. We have some upcoming children’s classes and I wanted to test out recipes to make sure they were kid friendly. This recipe is DEFINITELY a keeper. It is so easy and can be tailored to many picky-eaters.¬†The kids can get creative in the kitchen and let their inspiration stem from their own taste buds!

apple donut.jpg

What you will need: 

  • Large apples of choice
  • An apple corer (remove the core and allow for easy slicing)

Toppings: 

  • Natural Almond butter, natural peanut butter, or a nut-free spread (e.g. SunButter), Daiya dairy-free strawberry or regular cream “cheese” spread, etc. Pick a spread best suited to your kids taste! Aim for healthier alternatives like those that I mentioned above.
  • Add chopped up fruit (blueberries, raspberries, strawberries, grapes)
  • Add granola of choice, oats, nuts, chia, hemp hearts, chocolate chips, etc.

Have some fun with it. Let the kids get creative and decorate their apple donuts to suit their food preferences. 

An easy and delicious snack that contains all 3 macronutrients: carbohydrates, fats, and protein.

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Why you might want to add Turmeric to your diet…

Turmeric, as most of us know, is a spice most commonly found in Asian and Indian dishes.

However, it is much more than just a spice! It has many health benefits. 

Turmeric contains an active ingredient, known as Curcumin. Curcumin is what gives this spice its bright yellow color and boosts the health benefits.

Why should you add this spice to your diet? Turmeric used as a spice or Curcumin taken as a natural supplement may benefit you in the following ways:

  • Arthritis relief
  • Relief of joint pain
  • May help relieve stomach complaints (nausea, cramping, and flatulence)
  • May help relieve heartburn

Overall, turmeric has been found to cause relief for conditions that cause inflammation. So if you are dealing with inflammation of some sort, it may be worth giving it a try!

Add the spice to your dishes or you can take it as a supplement!

Spices NYC

Resources: webmd.com, dietitiansofcanada.ca

The Ultimate Trail Mix Cookie! A family favourite.

The appearance of these guys doesn’t do the flavour justice. MMMmmm these cookies turned out SO good and they are packed with nutrient dense ingredients (…ALOT of ingredients).

trail mix cookies.jpg

What you will need (~18-20 cookies): 

Dry ingredients:

  • 1 cup oat flour
  • 1/2 cup gluten free flour (I have used corn flour, almond flour, and quinoa flour, they all work great).
  • 1/2 cup large flake oats
  • 1/2 cup chopped almonds
  • 2 tbsp coconut sugar
  • 2 tbsp maple sugar (found at FarmBoy.. omit and do more coconut sugar instead if you can’t find this ingredient)
  • 4 tbsp coconut smiles (found at costco – see here¬†, bulk barn and FarmBoy also carry these)
  • 1/4 cup dark chocolate chunks
  • 2 tbsp sunflower seeds
  • 2 tbsp sesame seeds
  • 1 tbsp chia seeds
  • 3 tbsp dried cranberries
  • 1 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1 1/2 tsp baking powder

Wet ingredients:

  • 1/3 cup natural peanut butter, softened
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup
  • 2 tsp vanilla
  • 2 tbsp Silk Unsweetened Vanilla Cashew milk (or a nut milk of your choice)
  • 1 egg

Directions:

  1. Preheat oven to 350F.
  2. In a large mixing bowl, mix together all of the dry ingredients.
  3. One by one begin to mix in the wet ingredients to the same bowl. Regularly mix.
  4. When all ingredients are mixed thoroughly together, line a large baking sheet with parchment paper.
  5. Form batter into cookies. (If you are forming them with your hands ensure to wash your hands and leave them a bit wet to avoid all the batter sticking to your hands).
  6. Bake at 350F for 15 minutes.
  7. Remove from the oven, let cool. ENJOY!

 

 

Roasted Pear & Goat Cheese Salad

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Ingredients (serves ~6):

  • 1/4 cup maple syrup
  • 1 tbsp. brown rice syrup
  • 1-2 bartlett pears
  • 1 cup. fresh cranberries
  • 1/3 cup pecans
  • 1/4 cup roasted pumpkin seeds
  • 1 white onion, sliced
  • 4 cloves garlic
  • 1 tbsp olive oil
  • 1/3 cup goat’s cheese
  • 4 cups spinach
  • 2 tbsp dried cranberries
  • Nonna Pia’s ¬†Classic¬†Balsamic Reduction to taste– found at Costco

Directions:

  1. In a large skillet, add in sliced pears and pecans, drizzled with 2 tbsp. maple syrup and 1 tbsp. brown rice syrup. Turn temperature to medium-high heat. Bring to a boil (when it starts bubbling). Lower to simmer and regular flip/mix the pears so they are coated evenly.
  2. Remove the pears and pecans from skillet and place on a piece of parchment paper to harden.
  3. In the same skillet, you can now add in the fresh cranberries, sliced onion, and drizzled with 2 tbsp. maple syrup. Again, bring this to a boil and then allow to simmer. The cranberries will “pop” when they are cooking. When they have all popped they will be ready to be removed from the skillet. The onions¬†will become caramelized.
  4. Pour the cranberries and now caramelized onion onto parchment paper as well.
  5. In a clean small skillet, add 1 tbsp of olive oil and add in your whole garlic cloves. Allow them to slowly roast on low-medium heat. When they have browned and softened, remove from the heat.
  6. In a large salad bowl, add in your spinach. Sprinkle the pumpkin seeds, cranberries, onion, garlic and add the pears and pecans last for appearance. Crumble the goat cheese on top and drizzle with a Balsamic reduction when served! Enjoy ūüôā

Dark Chocolate Almond Oat Bark (Vegan + Gluten Free)

vegan dark chocolate oat almond

Ingredients: 

  • 1 cup packed/pitted dates, soften for 40 secs
  • 1/3 cup cashew milk (or milk of choice)
  • 1 cup gluten-free oats
  • 2 tbsp natural almond butter, softened
  • 2 tbsp shredded unsweetened coconut
  • ~3/4 cup dark chocolate melting wafers

Combine all ingredients except the dark chocolate in a Vitamix or food processor. Blend until evenly mixed. Spread into the bottom of a dish line with parchment paper. Spread it about 1/2 an inch thick. Put the dish in the freezer until bottom layer has hardened. 

Melt dark chocolate (~3/4 cup dark chocolate melting wafers). Remove the dish from the freezer. Spread dark chocolate on top. Put back in the freezer. When the dark chocolate has hardened they are ready to eat! 

Store in the freezer. Enjoy ūüôā

Single Serve Blueberry Pancake

Craving pancakes but trying to stay healthy? Cut the pancake mix and create your own personal pancake using ingredients your body will thank you for!

This recipe can be made using flour as a base OR protein powder…depending on what you are looking for.

blueberry pancakes

Ingredients (makes 1 large pancake): 

  • 4 tbsp spelt flour (I used One Degree Organics Spelt Flour) OR you can use 4 tbsp protein powder (I use Genuine Health’s Vanilla Vegan Protein Powder).. OR you can use any flour of your choice.
  • 2 tbsp large flake oats
  • 1 tsp vanilla extract
  • 1 tbsp plain greek yogurt (0% m.f.)
  • 2 egg whites (or 4 tbsp egg whites)
  • 1/4 tsp baking powder
  • Ground sea salt
  • 1/4 cup frozen or fresh blueberries.
  • 1 1/2 tsp coconut sugar

Directions: 

  1. In a large mixing bowl, combine all ingredients except the coconut sugar and mix thoroughly.
  2. In a medium-sized skillet, spray, add coconut oil, or your oil of choice to prevent sticking. Turn burner on to medium-high heat. Once oil melted, pour in your pancake mix.
  3. Sprinkle the coconut sugar on the top of the pancake while cooking.
  4. Once you begin to see bubbles on the top of the pancake and the bottom is cooked enough to flip, do so. (Cook for about 7 minutes each side – until browning)
  5. Remove from burner. Top your pancake with a dollop of greek yogurt, maple syrup, and fruit of choice. I like to melt frozen blueberries in the microwave to pour overtop (as seen in the photo).
  6. ENJOY!!

xoxo B