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SALMON CAKES
8 cakes
  • 14 ounces fully cooked, wild caught Alaskan salmon (or canned wild salmon, drained –see note below)
  • 1/2 cup Panko bread crumbs
  • 1 large egg
  • 2 tbsp maple syrup
  • 2 cloves garlic, minced
  • 2 tbsp Tamari
  • 3/4  tsp salt and some freshly ground pepper
  • 1 tbsp or so of coconut or grapeseed oil (for frying)
  • 3 green onions, chopped
  1. Combine everything BUT the oil in a medium sized bowl.
  2. Form the mixture into 8 patties.
  3. Heat oil in a medium sized skillet over medium-high heat. Add the salmon patties and cook for 3-4 minutes per side, or until golden brown. Once complete, place on a paper towel-lined plate.  

​BUTTERMILK CHICKEN
** NEEDS TO BE MARINATED FOR AT LEAST 2 HOURS**

4-6 chicken breasts, boneless and skinless
2 cups buttermilk
3 Tablespoon honey
1 ½ teaspoons salt
3 cloves garlic, minced
½ teaspoon pepper
1 ½ cups panko breadcrumbs (Japensese style breadcrumbs) 
1 lb broccoli
1 ½ teaspoons grapeseed oil
Salt and pepper
THE NIGHT BEFORE: Combine buttermilk, honey, garlic, salt and pepper in a large bowl. Add chicken. Cover and refrigerate.
NEXT DAY:
 Preheat oven to 425. Cut broccoli into florets. Peel stalk and cut into 1 inch rounds.
Toss with oil and sprinkle generously with salt and pepper.
Line a baking sheet with parchment paper. Place chicken breasts in center and broccoli all around. Cover breasts generously with Panko bread crumbs (press down) and then sprinkle some over broccoli as well. and roast for 20-30 minutes, turning broccoli half way. Take out broccoli if browned and ready (cover with foil to keep warm) and cook chicken alone for another 10 minutes, or until no longer pink inside.
GOOD FOR YOU CAULIFLOWER STEW!
3 tablespoons curry powder (sweet or mild)
2 teaspoons garam masala (variation: Indian Masala)
2 teaspoons mild red curry paste
3 tablespoons grapeseed oil
1 sweet onion, chopped fine
3 medium sized russet potatoes cut into bite size cubes

1 head of cauliflower,  florets cut into 1 inch pieces
10-12 Brussels sprouts, quartered (so some leaves can be loose)
4 cloves of garlic, minced or pressed
3 tablespoons fresh ginger, minced
1 - 2 jalapeno peppers, seeds and ribs removed, minced (optional)
2 tablespoons tomato paste

1 can diced tomatoes
1 can chickpeas, rinsed and drained
2 cans coconut milk
1 ¼ cups water

2 teaspoons salt, or to taste

Toast curry powder and garam masala in a dutch oven or very large saucepan over medium high heat, stirring constantly, until slightly darkened and fragrant (about 1 minute). Remove and set aside.

Add oil and  heat it up! Add onions and potatoes and cook until onions are caramelized, stirring occasionally (about 10 minutes).

Add garlic, ginger, jalapeno, curry paste and tomato paste and stir until combined.  Add the toasted spices and stir for 1 minute. Add the cauliflower and Brussels sprouts. Stir well so that all vegetables are covered with spices. Add the tomatoes, water, 1 (just one!!!) can of coconut milk, chickpeas and salt. Bring to a boil and then reduce heat and let simmer until potatoes and cauliflower are tender and most of the liquid is absorbed. Add last can of coconut milk and adjust seasoning to taste.

QUINOA SALAD
  • 1 cup quinoa, rinsed in a fine sieve
  • 1/2 cup raisins
  • big handful of flat leaf parsley, chopped
  • 2 cups (or more!) organic baby spinach (optional to toss in or serve on top of)
  • 1 cup crumbled feta
  • 2 granny smith apples, chopped at the last minute so it doesn't brown
  • 1/2 cup walnuts and/or almonds, coarsely chopped
  • 1/2 cup sunflower and/or pumpkin seeds
  • 1/4 teaspoon salt
  • freshly ground pepper
Dressing:
Shake together 1/4 cup grapeseed oil or melted coconut oil
3 Tablespoons fresh lemon juice,
 1 teaspoon honey
​ 1/2 teaspoon curry paste or powder. 

Cook quinoa according to directions and then place in a large salad bowl along with raisins (raisins will soak up some excess moisture). Let sit for 5 minutes then add all other ingredients and toss well. Adjust salt and pepper to taste.
Serves 4


LENTIL BOLOGNESE
(thanks Tammy Wyatt!)

Ingredients
  • 2 T . olive oil
  • 1 onion finely diced
  • 1 rib celery finely chopped
  • 3 large carrots peeled and chopped
  • 7 cloves garlic minced
  • 6 oz. can tomato paste
  • 15 oz. can tomato sauce (I would use a jar, since there are already a couple of canned goods here!)
  • 2-14.5 oz. cans diced Italian tomatoes
  • 2 T . dried sweet basil
  • 1 tsp . dried oregano
  • 1/4 tsp . baking soda (neutralizes the acidity)
  • Salt and pepper to taste
  • 2 c . red lentils rinsed and picked over
  • 2 c . water
 
  1. Heat olive oil in a large skillet.
  2. Add onion, celery, and carrot.
  3. Cook, stirring as needed, until softened, about 5-10 minutes.
  4. Add garlic, and cook, stirring frequently, for 30 seconds.
  5. Stir in tomato paste, and cook, stirring it in, for 1 minutes.
  6. Add tomato sauce, diced tomatoes with juice, basil, oregano, baking soda, and salt and pepper to taste.
  7. Stir in lentils and water.
  8. Simmer, stirring regularly, until lentils have softened, about 20-30 minutes. Add more liquid if needed.

CURRIED RICE WITH CHICKPEAS AND CAULIFLOWER

Grapeseed or  organic coconut oil
1 head of cauliflower, cored and cut into 1/2 - 1 inch florets
1 yellow onion, diced
2 cups basmati or long grain white rice
1 can organic chickpeas
2 3/4 cups organic vegetable or chicken broth
1/2 cup coconut milk (premium, from a can - not reduced fat!)
curry powder (at least 2 tablespoons)
salt and pepper
1/2 bunch cilantro, chopped (optional)
bunch of spring onions, chopped (optional)


Preheat oven to 400. In a dutch oven or other heavy pot, heat 2 tablespoons of the oil. Add the cauliflower, season generously with salt and pepper and cook over med-high heat until it starts to brown in spots, stirring frequently. Transfer to a plate. Add enough oil to cover the bottom of your pot and throw in the onion. Cook until translucent, stirring often and then add the rice and chickpeas. Season with salt and pepper and add 2 tablespoons of curry powder. Stir well so that everything is coated. Taste a couple of chickpeas and add more salt, pepper or curry powder if needed for your taste ( I had to!). Add broth and coconut milk and bring to a boil. Turn off heat and taste liquid. Add more seasoning if needed ( I had to again!). Scatter cauliflower on top, but don't stir to combine. Cover and bake for 15 minutes, or until rice is tender and liquid is absorbed. Let it sit for a few minutes, covered. Stir to combine the cauliflower, taste it to see if it needs more seasoning (that's right. I added more). Let it cool and then add the cilantro and spring onions. To reheat, heat some oil in a pan and stir fry it up!!!


STEAMED FISH WITH FINGERLING POTATOES AND LEEKS (ONE PAN!)
1 1/2 lbs. of fish filets (your choice - cod, halibut, wild salmon..... but 1 inch thick) 
1 Tablespoon Grapeseed oil (and more for drizzling)
4 leeks - white and light green parts, sliced in half, rinsed and then sliced thinly
1 Tablespoon of fresh Thyme or 1 teaspoon of dried (or double if you are a Thyme lover!)
2 Tablespoons of white wine (hmmmmmm, what to do with the rest of that bottle?)
1/4 cup organic vegetable or chicken stock
2 Tablespoons full fat coconut milk
1 lb fingerling potatoes, sliced lengthwise


Heat tablespoon of oil in a skillet over med-high heat. Add leeks and 3/4 teaspoon salt.
Cook, stirring occasionally, for 5 minutes and then add Thyme. Stir in the wine and keep stirring until it is almost evaporated, then add stock and coconut milk. Place potatoes on top and sprinkle with salt and pepper. Cover and reduce heat slightly. Simmer until potatoes are cooked through. Taste liquid to see if you need more seasoning.
Place fish on top (if with skin, place skin side down), and drizzle with oil - sprinkle with salt and pepper. Simmer for 4-5 minutes. Remove from heat and keep covered. Let stand for 7-8 minutes off the heat and covered.  Remove lid and serve fish over leek and potato mixture. Spoon some sauce on top. 



CURRIED LENTILS
 1 cup (250 mL) dried red lentils
1 1/2 cups (375 mL) organic vegetable broth
1 tbsp (15 mL) butter
1 chopped onion
2 cloves garlic, minced
2 tbsp (30 mL) minced gingerroot
2 tbsp (30 mL) Indian yellow curry paste or powder
½ teaspoon garam masala
1/2 tsp (2 mL) salt and then to taste
1/4 tsp (1 mL) pepper
3 cups (750 mL) chopped sweet potato (don’t peel them!)
1 1/2 cups (375 mL) coconut milk ( from the can, full fat)
1/4 cup (60 mL) chopped fresh cilantro
¼ cup green onions
Place lentils in a fine sieve and pick through to remove any stones or grit. Rinse well and drain; stir into broth and set aside.In a large, deep saucepan, melt butter over medium heat; sauté onion until starting to soften. Add garlic, ginger, curry paste (to taste), garam masala, salt and pepper; sauté for 2-3 mins. Add lentils in broth, potato and coconut milk. Bring to a simmer, stirring often.
Cover, leaving lid ajar, reduce heat and simmer, stirring occasionally, for 25 min or until potato and lentils are soft and tender. Sprinkle with cilantro and green onions.  Serve brown basmati rice as a complete meal, or with crisps as a dip. Can also be used as a side dish!

EASY AND DELICIOUS IN IT'S SIMPLICITY,
WHITE FISH STEW!
Unfortunately, I am not a big fan of fish. However, a stew/soup like this appeals to my enjoyment of simple flavours coming together in one delicious bowl. This is a tasty dish!
Serves 3-4 
1 tablespoon grapeseed or coconut oil
3/4 lb. plum tomatoes, cored and cut into 1/2 pieces
1 onion, chopped fine
1/2 cup fresh cilantro, leaves and stems chopped coarsely 
1 1/2 lbs. skinless white fish filets (haddock, cod, tilapia, halibut,etc..) 3/4 - 1 inch thick, cut into 3 inch pieces
salt and pepper to taste
1  8oz. bottle of clam juice (usually found where the canned tuna is)
3/4 cup coconut milk (the canned stuff and not 'lite' or Coconut Dream)
*cook enough rice for the amount of people having the meal. I love Basmati brown rice with this  :)

Heat the oil in a Dutch oven (or heavy saucepan)  over medium high heat. Add half of the tomatoes, onions and cilantro. Cook until the veggies have softened, stirring often - 6 minutes -ish.
Pat your fish dry with paper towels and then sprinkle each side with salt and pepper, generously. Spread the veggie mixture out and then place the fish on top. Add the remaining tomatoes on top.
Add the clam juice and bring to a simmer. Cover and cook (stirring occasionally) for about 5 minutes.
Turn the fish pieces over (as gently as you can, don't worry about it flaking) and then add the coconut milk, remaining cilantro and salt and pepper to taste. Let it simmer gently until the fish is cooked through. Add more salt, pepper or cilantro if desired.
Spoon over a bowl of rice. Delish.
​
 SIMPLE ‘TACO’ QUINOA
1 Tablespoon grapeseed oil
3 cloves garlic, minced
½ large Spanish onion
½ jalapeno pepper (optional), minced (or a few slices chopped from a jar)
1 can black beans, rinsed
1 cup corn (look for non GMO)
1 can fire roasted diced tomatoes
1 cup quinoa
2 teaspoons chili powder
¾ teaspoon cumin
1 cup organic veggie or chicken broth
¾ teaspoon salt
Juice of 1 lime
Fresh cilantro, chopped - add on if wanted
Avocado, sliced – add on if wanted
 
Heat oil in pot over med high heat and then add the onion, cook until softened. Add the garlic and stir for a few minutes more. Add all the other ingredients, except the lime juice, cilantro and avocado, and stir well. Simmer for 20 minutes, stirring occasionally. Most liquid will be absorbed and the quinoa should be soft. Add the lime juice and taste. Adjust seasoning if necessary.
Serve with sliced avocado as a salad on greens, or as a filling for a wrap. Also great as a dip with tortilla or pita chips!
*If you want a more “chili” type dish, use two cans of tomatoes.


Thai Sweet Potato, Chickpea and Broccoli Curry
 
1 ½ Tablespoons coconut oil
½ large Spanish onion, chopped
4 cloves garlic, minced
3 Tablespoons minced fresh ginger
2 Tablespoons Thai red curry paste
2 medium sized sweet potatoes, cut into small cubes (washed, not peeled)
1 can chickpeas (rinsed and drained)
1 can coconut milk (full fat!)
1 can diced tomatoes
1 ½ cups orange juice
¼ cup almond butter
2 Tablespoons Tamari (or soy sauce)
1 teaspoon of Sriracha (or favourite hot sauce)
1 ½ teaspoons salt
Freshly ground pepper
1 small head broccoli, cut into small pieces (add some slices of stalk, too!)
Juice of 1 lime
½ cup fresh cilantro, chopped (optional)
 
 
Melt oil over medium high heat in a large pot. Add onion and cook, stirring frequently, until softened. Add garlic and cook for another few minutes, stirring often to stop sticking or burning – onions should be slightly browned.  Add ginger and curry paste, stir to combine well. Add diced tomatoes and use the liquid to scrape the bottom of the pot if necessary. Add coconut milk, orange juice and almond butter. Stir well to combine. Add chickpeas and sweet potatoes. Stir in the Tamari and siracha. Add the salt and many rounds of freshly ground pepper. Simmer and cover. Cook for about 20 minutes, stirring often. Add broccoli and cook for another 15 minutes or until sweet potato is tender. Add the lime juice and cilantro (if using). Taste and adjust seasoning if necessary.
Serve on top of basmati rice. Yum.


Indian Lentil-Cauliflower Soup  (Vegan)
Thanks to Inner Athlete, Diane Brennan, for sending this recipe to me from 'Oh She Glows' cookbook. Diane says: "This is better as it sits and almost is like a stew after a couple of days." 
It is delish, my notes are in brackets  :)

1 Tablespoon coconut oil
1 yellow onion, diced
2 large cloves of minced garlic (I used 3!)
1 Tablespoon minced fresh ginger (I used 2!)
1 - 2 Tablespoons curry power - to taste (I added more!)
1.5 teaspoons ground coriander
1 teaspoon ground cumin
6 cups vegetable broth (organic or homemade if possible)
1 cup uncooked red lentils
1 medium cauliflower chopped into bite sized pieces
1 medium sweet potato, peeled and diced (I don't peel)
2 large handfuls baby spinach (organic, I used 3!)
3/4 teaspoon salt (I added more!)
pepper to taste
Fresh cilantro (optional but yummy -use parsley if you don't like the flavour of cilantro)

1. In a large saucepan, heat oil over medium heat.  Add  onion and garlic.  Saute for 5 to 6 minutes, until translucent.

2. Stir in the ginger, 1 Tablespoon of the curry powder, coriander, and cumin.  Saute for 2 minutes more, until fragrant.

3. Stir in the cauliflower and sweet potato.  Cover and reduce the heat to muedium-low.  Simmer for 20 to 25 minutes, until the cauliflower and sweet potato are tender.  Season with the salt and peper, and add more curry powder if desired.  Stir in the spinach and cook until wilted.

4.  Ladle the soup into bowls and top with cilantro (or parsley)


SALMON WITH PUMPKIN SEED BUTTER
Serves 2
 
2 Tablespoon pumpkin seeds
1.5 tsp butter, melted
1/4 tsp fresh lime zest
1 tablespoon lime juice
1/8 tsp chili powder
2 x 4 – 5 oz pieces of salmon
Salt and pepper
1 Tablespoon grapeseed oil
Place pumpkin seeds, butter, lime zest, lime juice and chili powder in a bowl and stir to combine.
Heat oil in pan over medium heat. Sprinkle salmon with salt and pepper on both sides generously and add to the pan, cooking until browned. Flip carefully to cook other side.
Transfer salmon to a plate. Add the butter mixture to the pan and cook, stirring for 4-5 minutes. Drizzle over salmon and enjoy!

LEMONY RED LENTIL SOUP
Why this recipe: 

Perfect for lunch, dinner, snacking or breakfast. 
Yes, breakfast (time to think outside the cereal box) - why not? It has protein, fibre, complex carbohydrates, clean and cleansing ingredients.
Lentils offer both soluble and insoluble fibre. Soluble fibre is a gel-like substance that grabs onto bad stuff (like toxins and bad cholesterol) in the digestive tract and carries it out of the body. Insoluble fibre not only helps  prevent constipation by adding bulk to your poop [gross, I know], but also acts like a broom, sweeping out your digestive system. Giving it a good cleaning, so to speak. This leads to a very healthy body and mind. This extra fibre helps regulate blood sugar levels, too.

Lentils are an excellent source of B vitamins and magnesium. These nutrients lead to a very calm body. It's like your entire inside breathes a big sigh of relief and relaxes. When the body relaxes, the flow of blood, oxygen and nutrients runs smoothly. It is all very positive stuff   :)
The lemon juice in the soup is a gentle cleanser for your liver and helps to alkaline your blood (very important if you live in the world we live in today. Acidity is created by chronic stress [hello], coffee, alcohol, wheat, prescription drugs, lack of sleep.......you know - LIFE.)

PLUS: It is super easy to make and is super quick. Awesome.

*The original recipe is here - in italics are the adjustments I made. 
1 teaspoon olive or coconut oil  1 tablespoon - 1 teaspoon was not enough.
1/2 yellow onion, chopped
1 russet potato, peeled and cut into cubes about the size of dice. Don't peel your potatoes. Most nutrients are found in the peel or directly under it. I used a Yukon Gold so the peel was more tender and cleaner.
 1 carrot, chopped
2 cloves garlic, minced. I put in 4 as I find most recipes never have enough of this anti-oxidant rich gem.
1/2 teaspoon ground cumin. I put in 1 teaspoon and still think it could have used more.
1/4 teaspoon salt. Put in 1/2 teaspoon - you may even need to add more at the end. Please don't fear salt in homemade recipes. Our bodies need sodium. Stay away from ridiculously high levels, of course....like canned soups, processed foods, fast food - you know where that shit is.
2 cups red lentils, rinsed
6 cups vegetable broth. Organic is best. Could be chicken stock, if you aren't a vegetarian.
1/2 teaspoon lemon zest. Definitely not enough! I zested a whole lemon and threw that in there.
1 Tablespoon lemon juice. Definitely not enough!! Juice of one whole lemon FOR SURE. I mean, it is LEMONY soup after all. Jeez.
1/2 cup chopped fresh cilantro (optional). Unless you hate cilantro, this is not optional. It is necessary  :)

Heat the oil in a large pot. Add the onion and saute until soft. Add the potato and carrot. Saute for another few minutes then add the garlic, coriander and cumin. Stir until the coriander and cumin are well combined with the veggies. Add salt, lentils and broth. If you find that you have some stuff sticking to the bottom of your pan, slowly add the broth before the lentils and salt. As you add it, stir with a wooden spoon and 'scrape' the stuff off the bottom of your pot.
Let it simmer, uncovered for about 15 minutes (until lentils are soft). Stir just once in awhile.  Turn off the heat and add the zest and juice.  Adjust seasoning to taste. 
If you like chunky soup. Stop there. If not, blend it for a smoother variety.  "It's your soup, so own that shit". 
Top with cilantro. 
"Big ass cup of cozy". 


This soup feels great. You can sense your body relaxing with every spoonful. It fills you up with goodness. Have it first thing in the morning - it will start you day off right.
Have it as a snack. A cup of this heated up will keep you satisfied until your next meal.
Lunch or dinner with a salad and a piece of clean, crusty baguette - COME ON. How great is that?

EASY COCONUT CHICKEN with GREEN BEANS
3 Tablespoons coconut oil
1 ½  lb. chicken, boneless, skinless cut into 1 inch pieces
¼  teaspoon cayenne (optional)
4 garlic cloves, minced
1 teaspoon ground ginger
¾  teaspoon turmeric
1 can full-fat coconut milk 
2 Tablespoons honey
1 teaspoon apple cider vinegar
1/2 cup basil leaves, coarsely chopped, lightly packed
salt and pepper to taste
Jasmine rice to serve
Cook rice according to package instructions. In a medium skillet or saucepan heat coconut oil over medium high heat. Place chicken in hot pan. Sprinkle with salt and pepper. Sear for a couple of minutes or until golden brown, turn, and sear the other side.
Add cayenne, garlic, ginger, and turmeric, and stir into chicken. Pour in coconut milk - a little at first to scrape up the bottom of the pan- then the rest, honey, and apple cider vinegar and simmer, stirring occasionally, for about 10 minutes or until chicken is cooked through and sauce has thickened slightly. Remove from heat, stir in basil leaves, and season with more salt and pepper to taste.
Serve over Jasmine rice, ladling sauce generously.
GREEN BEANS: Boil for just 2 minutes in salted water, then rinse under cold water.  Melt a tablespoon or two of butter in a frying pan over medium heat. Drain beans and add to pan. Sprinkle with salt and pepper and flip beans around to coat with butter. 



NUTRIENT RICH BROWN RICE AND BEAN SALAD
  • 3 cups cooked brown rice ( I use brown basmati...yummmm)
  • 1 can black beans, rinsed and drained
  • 1 red pepper, chopped
  • 3 green onions, chopped
  • ¾ cup dried cranberries
  • 2 carrots, grated
  • 5 tablespoons fresh parsley
  • 1 clove garlic, crushed or minced
  • 3 tablespoons Tamari (naturally fermented soy sauce)
  • 2 tablespoons lemon juice
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons honey
  •   3 tablespoons Grapeseed oil
  • ½ cup slivered almonds
  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • Salt and pepper to taste

In a large bowl combine rice, beans,  red pepper, onion, cranberries, carrot and parsley. In a separate bowl blend garlic, tamari, honey, vinegar, lemon juice and Grapeseed oil. Pour oil mixture over salad to coat evenly. Add nuts and seeds, season with salt and pepper to taste.

CHIA MEATBALLS
1 lb. grass fed ground beef
1 organic, local or pastured egg, beaten
¼ cup grated Parmesan cheese
2 Tablespoons Chia Seeds
½ cup chopped fresh basil or parsley
2 spring onions, white and green part (until it gets limpy and gross at the ends!)
2 cloves garlic, minced¾ teaspoon salt
teaspoon black pepper
3 cups of a simple tomato sauce (recipe below!)
Preheat oven to 400 and line a baking sheet with parchment paper. Place everything (but the sauce, of course!) into a large bowl and mix until combined.  Shape into 24 (ish) meatballs. Place them on the baking sheet and bake until browned, about 10 minutes.Meanwhile, make the sauce:
2 Tablespoons extra virgin olive oil 
3 cloves garlic, minced
½ a Spanish onion, diced
1 28 oz can crushed tomatoes (if you can find organic, BPA free cans – awesome)
Then ½ the can of water, so don’t throw away the can yet 
1 Tablespoon fresh basil, minced
1 Tablespoon honey
Salt and pepper to taste
Saute garlic and onion in the olive oil, in a large saucepan. Add tomatoes and water, bring to a boil and then simmer and add basil, honey and as much salt and pepper as you feel it deserves!
Add the meatballs to the sauce and simmer, covered until the meatballs are fully cooked, about 20 minutes.


SIMPLE SPRING CLEANSING GREEN SOUP!
1 16 oz bag of organic, frozen peas (or fresh!)
1/2 onion, chopped
2 Tablespoons of fresh ginger, minced (add more if you love ginger!)
2 - 3 cloves garlic, minced
1/4 cup fresh mint
1 Tablespoon cold pressed, extra virgin olive oil or grapeseed oil
water 
salt and pepper

Heat the oil and saute the onion, ginger and garlic for 5 mins or so. Add your peas and then enough water to cover them. Simmer for 10-15 minutes. Let cool and put into a blender with the mint. You know, blend. With the lid on. Good thinking. Taste and add salt and pepper. Blend again. With the lid on. Taste and add more seasoning if needed. 

CHICKEN NUGGETS
4 boneless, skinless chicken breasts¼ cup wheat germ2 Tablespoons ground flaxseed½ cup almond meal (flour)2 teaspoons salt½ teaspoon pepper½ teaspoon garlic powder½ cup water1 egg, beaten * you can grind your own almonds and/or flax seeds, or buy it already done. Keep it in the fridge either way!

Preheat oven to 400. Line a baking sheet with parchment paper. Cut chicken breasts into nugget size pieces and set aside.Combine all dry ingredients in a large container with a tight fitting lid. Shake well.Combine water and egg in a medium bowl. Dip each piece of chicken in this and then dip into the dry mixture. Make sure each piece is well coated.Place pieces on the baking sheet. Place in the oven and bake for 10 – 15 minutes or until golden.
Dipping sauce: 1 ½ teaspoons of honey combined with 1 Tablespoon of Dijon mustard.

QUINOA VEGETARIAN CHILI
Thank you, Kelly Quinn, for another DELICIOUS recipe!!

2 cups cooked quinoa
1 Tbsp. grapeseed oil
1 large yellow onion, diced 
4 cloves garlic, minced
1 (15 oz.) can tomato sauce
2 (14.5 oz) cans diced tomatoes
1 1/2 - 2 cups organic vegetable broth
1 (7 oz) can diced green chilies
2 1/2 Tbsp. chili powder
2 tsp. ground cumin
2 tsp. cocoa powder
1 1/2 tsp. paprika
1/2 tsp. sugar
1/2 tsp. ground coriander
1/2 tsp. cayenne pepper, or to taste (optional)
salt and pepper to taste
2 (15 oz) cans kidney beans, drained and rinsed
1 (15 oz) can black beans, drained and rinsed
1/2 cup cilantro, chopped
juice of one lime


Heat oil over medium high heat. add onion and saute util tender. Add garlic and saute for another minute. Add everything but the beans, chopped cilantro and lime juice. Bring to a boil and then reduce to a simmer. Cover pot and cook for 30 minutes. Add in all beans, cilantro and lime juice and heat through. 

KALE AND SPINACH SALAD

250g organic kale
1 bunch of parsley, chopped
1 bunch of mint, chopped
2 handfuls of baby spinach, chopped
4 green onions, chopped
200g chickpeas (I use about half the can)
2 oranges, sliced
1 avocado, diced
1/4 c chopped nuts (almonds, walnuts, pecans, hazelnut…. Just no peanuts)
1/4 c sunflower or pumpkin seeds (best part of the salad!)
1/4 goat’s milk feta cheese, crumbled
Dressing:
1lemon, juice and zest
1 tbsp grated fresh ginger
1 tsp black pepper
Pinch of sea salt
1/2 tsp turmeric
1 clove of garlic, minced
2 tbsp olive oil.

Shred the greens and place in a bowl.
In a separate bowl, whisk together dressing ingredients. Massage the dressing into the kale.
Add the rest of the ingredients and toss.

QUICK CHICKEN DINNER
serves 4

1/3 cup Panko bread crumbs
1/3 cup grated Parmesan cheese
1 1/2 lb. chicken tenders ( or chicken breast that you will cut into strips)
2 Tablespoons Grapeseed oil (or Extra Virgin Olive Oil)
1/2 to 1 teaspoon dried Thyme (I love this herb so I used 1 tsp. but if you have young kids you may want to cut down or take out altogether. I always try the flavour out on my family and then know for next time!)
salt and pepper
3/4 lb. mushrooms, halved (or quartered if very large)
3/4 lb Brussels sprouts trimmed and halved lengthwise (quartered if large) - if you despise Brussels sprouts then use broccoli, but please try them first - they are very good for you!


Halve your veggies and cut up the chicken (if you couldn't find tenders)  - if you haven't already :)

Preheat oven to 450, placing racks in upper and lower positions. In a small bowl, mix the Panko crumbs and Parmesan together. Set aside.


Toss the veggies on a rimmed baking sheet with  2 teaspoons of oil and season generously with salt and pepper. Toss again.
Roast them on the lower rack until golden brown and tender, about 25 minutes (this will hopefully be timed perfectly for when the chicken is ready!)

Place the chicken in a 9"x 13" baking dish and then add 1 teaspoon of oil. Toss the chicken around in the oil, then sprinkle on the Thyme and season with salt and pepper. Toss the chicken around again (just not up in the air hahahaha). 
Arrange the pieces so they are a single layer in the dish and then evenly distribute the Panko mixture on top. Drizzle a Tablespoon of the oil over top (if you use a little more to ensure each piece gets some, that's okay) and then place on the upper rack in the oven.

Bake until golden brown on top and chicken is cooked through (20 minutes or so). Check by cutting the largest piece in the middle.

Serve it all together and enjoy!!



ASIAN BAKED FISH WITH BROWN RICE AND SAUTEED CARROTS


 8 fish filets (salmon, tilapia, halibut, cod....)
4 Tablespoons olive oil
4 Teaspoons fresh lemon juice
4 teaspoons fresh ginger, minced
4 cloves garlic, minced
 6 Tablespoons of Tamari sauce
2 Tablespoons brown sugar
Salt and pepper

 1 Tablespoon olive oil
1 Tablespoon butter
2 lb. bag of organic baby carrots
Salt and pepper to taste 


Enough brown rice to ensure leftovers! (check bag to see how much you will need).

Start cooking the rice as per directions on the bag(I will use vegetable  or chicken stock with water - half and half - to give more flavour to the rice).

Preheat oven to 400. In shallow baking dish, whisk oil, lemon juice, ginger, garlic, Tamari and brown sugar. Place fish in baking dish season with salt and pepper. Turn fish over and over in sauce to coat. Spoon sauce over filets to cover fish well. 
Bake for  10 minutes (will depend on thickness of filet – may only need 7-8 for very thin).

While the fish is cooking, boil some salted water in a large pot and add carrots. Cook for 4-5 minutes. Drain. Heat the olive oil and butter in a large saucepan over med-high heat. Add carrots and stir fry for 3 minutes seasoning well with salt and pepper. 

Indian Spiced Lentils
Thank you, Inner Athlete, Tammy Wyatt for finding this recipe on Pinterest...trying it....and liking it!!

2 1/2 c. cooked lentils
1 sweet potato peeled and finely diced
1 yellow bell pepper finely diced
1 medium onion finely diced
3-4 cloves garlic finely diced
1 15 oz. can tomato sauce
1/2 tsp. ground ginger
2 tsp. ground cumin
1/4 tsp. cayanne (can add more for additional heat)
1 tsp. ground tumeric
2 tsp. paprika
1 TB. ground coriander
1 tsp. garam masala
2/3 c. vegetable broth (organic)
Juice of 1 lemon
Salt and pepper to taste

Throw everything into a crock pot, and set on high for 3 hours, or until sweet potatoes are soft and cooked. This can also be done over the stove, just cook the garlic and onions with some oil over heat for a little bit until brown. Then add the rest of the ingredients and cook over stove top for at least 30 min, or until potatoes are soft.

Cilantro Lime Dip
Inner Athlete, Louise Aube, brought this dip in for me to try. YUM and thank you! I had mine with ACE crisps and organic celery sticks. 

1 can (2 cups) chickpeas, rinsed and drained
1/3 cup chopped cilantro
2 Tbsp coconut oil, melted
2 tsp lime zest
1/3 cup + 2 Tbsp lime juice
1/3 cup water
2 large garlic cloves
1/4 tsp cayenne pepper

Place all ingredients in a food processor or blender (Add cilantro leaves first so they're weighed down by the rest of the ingredients) Pulse/blend until mixture is somewhat smooth. Serve with pita wedges, veggies or use as a spread on sandwiches or wraps.

Kale, Edamame, and Quinoa Salad with Lemon Vinaigrette

  • 2 cups cooked quinoa, cooled (cook according to package directions)
  • 1 1/2 cup edamame beans, cooked and cooled
  • 3 cups finely chopped kale, ribs removed
  • 1 cup sliced grape tomatoes
  • 1/2 red onion, diced
  • 1 mango, pitted and diced
  • 1 avocado, pitted and either sliced or diced
  • 2 tablespoon toasted almonds or pumpkin seeds
 
  • For lemon vinaigrette:
  • 2 tablespoons olive oil
  • 1/4 cup freshly squeezed lemon juice
  • 1 garlic clove, minced
  • 1 teaspoon sugar
  • 1 large basil leaf, chopped
  • 1/8 teaspoon salt
  • fresh ground pepper, to taste

INSTRUCTIONS
  1. To make dressing: place olive oil, lemon juice, garlic, sugar, basil, and salt in blender or food processor. Blend/process for 10-15 seconds; set aside.
  2. In medium bowl toss quinoa, kale, and edamame together; add lemon vinaigrette and toss so that the salad is fully coated. Place in refrigerator for 20-30 minutes to let flavors soak in.
  3. Before serving, toss salad again and add tomatoes, onion, mango, and avocado. Garnish with toasted almonds or pumpkin seeds if desired.
EDAMAME  AND GINGER DIP
1 ½ CUPS
8 OUNCES OF FROZEN, ORGANIC, SHELLED EDAMAME¼ CUP WATER
1 TABLESPOONS TAMARI (NATURALLY FERMENTED SOY SAUCE)
1 ½  TABLESPOONS MINCED FRESH GINGER
1 TABLESPOON RICE VINEGAR
1 TABLESPOON TAHINI (SESAME SEED BUTTER)
1 CLOVE GARLIC
¼  TEASPOON SALT (to start!)
1/8 TEASPOON CAYENNE PEPPER (to start!)
JUICE OF HALF A LEMON
7 ROUNDS OF FRESH PEPPER WITH THE PEPPER MILL

Cook edamame according to package directions.
Puree all the ingredients together in a food processor until smooth. Adjust seasoning to taste. Chill for 1 hour before serving.

NAPA CABBAGE SALAD
Serves 2 or one really hungry person. I would eat the whole thing, no problem.   :)

2 cups finely chopped Napa cabbage
1/4 cup green onion or chives
2 tomatoes
1/2 cup chopped or shredded cooked chicken
Handful of chopped cilantro or parsley (optional)


Dressing:
1/2 tsp minced fresh ginger
1 minced garlic clove
1/2 - 1 Tablespoon fresh lemon juice
1/2 - 1 tsp honey
1 Tablespoon Tamari
1/4 teaspoon dry mustard
1/2 - 1 Tablespoon of Cold Pressed, Extra Virgin Olive Oil
salt and pepper to taste

sesame seeds (optional)

Place cabbage, onion, chicken and herb (if using)  in a large bowl. Cut tomatoes in half and scoop out the seeds. Slice into thin strips. Add to bowl. Whisk together all dressing ingredients and toss with veggies and chicken. Combine well and then sprinkle with sesame seeds. Remember to keep seeds in the fridge.

CHOCOLATE PROTEIN BARS
They freeze well, so make a lot, wrap them up and put them in a Ziploc freezer bag. Great for a quick grab that is nutritious!

  • 1 1/2 cups whole oats
  • ¼ cup unsweetened coconut or almond milk (coconut if needed to be nut free)
  • ¼ cup water
  • 2 Tablespoons grapeseed oil
  • ½ cup raw sunflower seeds
  • ½ cup mini dark chocolate chips
  • 1/4 cup dried cranberries
  • 1/2 cup unsweetened shredded coconut
  • 1 1/3 scoops (just shy of 1/2 cup) North Coast Naturals Chocolate Whey Protein 
  • 2 tablespoons coconut sugar (omit if you are using the bulk sunflower seed butter at Bulk Barn)
  •  2 tablespoons honey
  • 2 tablespoon coconut flour (or spelt)
  • 3 tablespoons sunflower seed butter
  • 2 organic eggs


Preheat oven to 350 and line an 8x11 inch baking pan with parchment paper. Place oats, milk and water in a bowl and stir. Stir in the 2 eggs and oil. Let sit for a few minutes. Add honey,sunflower seed butter and coconut sugar and stir to combine. Add the protein powder and stir. Add the flour and stir to combine. Add the seeds, chocolate chips, dried cranberries,  and coconut and stir well.

Pour into the pan and bake for 12-15 minutes. Let cool in pan and then cut in to 8 squares.
Each square has approximately  10 grams protein, 29 grams of carb, 4 grams fibre and somewhere around 270 calories.

CHOCOLATE COCONUT BITES
I was lucky enough to have Inner Athlete, Lianne Lee, bring these in for me to try. OH MY GOD. Just....yum.)

1 1/2 Cups of unsweetened shredded coconut
1/2 Cup coconut butter (also called manna)
1/2 Cup coconut oil
1 1/2 Tsp vanilla
1 - 300g Extra dark chocolate bar (72%)
Foil lined mini baking cups

Cream together shredded coconut, coconut butter, coconut oil, and vanilla.  Lay out 22 mini baking cups on a cookie sheet. Place 1 TBSP in each mini baking cup, use the back of a clean spoon to smooth out.  Place baking sheet in the refrigerator for 10 minutes. Break up the chocolate bar and melt in microwave in 30 second intervals, stir in between. Once completely melted and smooth, cover each baking cup using a spoon and return to the fridge until firm.

BREAKFAST COOKIES
A portable breakfast for those hurried mornings. Also makes a great snack!
  • 2 cups whole oats, separated
  • 2 Tablespoons ground flax seed
  • 1 egg, beaten
  • 1/2 cup unsweetened almond or coconut milk
  • 1 banana, mashed
  • 1/2 Tablespoon honey
  • 1/2 teaspoon pure vanilla extract
  • 2 Tablespoons Demarera sugar (a less refined sugar, but brown sugar will do if that is what you have!)
  • 1/2 teaspoon salt

What I add (but you can put in what you like: dried cranberries, chopped walnuts, pumpkin seeds,  chopped pecans.....)
  • 3 Tablespoons chopped unsalted roasted almonds
  • 3 Tablespoons unsweetened coconut
  • 2 Tablespoons raw sunflower seeds
  • 3 Tablespoons dark chocolate chips
  • 2 Tablespoons raisins

Preheat oven to 350. Place 1 cup of oats in a food processor or blender and pulse until it resembles a coarse meal. Place in a bowl along with the other cup of whole oats and the ground flax - mix.
In a separate bowl, combine the egg, banana, milk, honey and vanilla. Stir to combine. Add the sugar and salt and stir again. Pour into the oats mixture and combine well.
Add the "extras" that you have chosen and stir until all is combined..
Drop by 2 heaping Tablespoons full onto a greased or parchment paper lined baking pan and bake for 12-14 minutes.
Makes 12 cookies. These freeze well!
These "cookies" do not brown, but you will know they are ready when they are slightly firm to the touch. This isn't a crunchy item! They will be soft when eaten and very satisfying as they contain a good amount of fibre and protein.
2 cookies and a piece of fruit is a great breakfast, one cookie makes a great snack.

COCONUT BROWNIES
  • 2 TABLESPOONS BUTTER, MELTED
  • 1/3 CUP UNSWEETENED APPLESAUCE
  • 1/4 CUP TURBINADO SUGAR (OR BROWN SUGAR)
  • ¼ CUP MAPLE SYRUP OR AGAVE NECTAR
  • ½ CUP UNSWEETENED COCOA POWDER
  • 1 ORGANIC OR FREE RANGE EGG
  • 1 TEASPOON PURE VANILLA EXTRACT
  • ¼ CUP WHOLE WHEAT FLOUR
  • ¼ CUP SPELT FLOUR
  • 1/3 CUP SHREDDED UNSWEETENED COCONUT 

Preheat oven to 350. Grease an 8 x 8 inch glass baking dish. In a large bowl, stir together the butter and applesauce. One at a time, add the sugar, maple syrup (or agave), cocoa powder, egg, vanilla, flour and coconut until well mixed.
Spread batter into the baking dish.

Bake for 20-25 minutes, or until the sides start to pull away from the dish. Cool dish on a wire rack and then cut into squares

CHOCOLATE BLACK BEAN COOKIES
Dry ingredients
1/2 cup cocoa powder
1/3 cup ground flaxseed
1/2 tsp salt

Wet ingredients
14 oz can black beans, rinsed and drained
1/4 cup coconut oil
1/2 cup honey
1 tsp vanilla

Add in:
2/3 cup dark chocolate chips

Preheat oven to 350 degrees and line a baking sheet with parchment paper. Combine the dry ingredients is a small bowl.  Blend wet ingredients in a food processor until very smooth. Add the dry ingredients to the wet and process for another minute, scraping down side if need be, remove blade and stir in chocolate chips.
Scoop about 2 tablespoons of mixture per cookie onto the baking sheet. Bake for 14 minutes then take them out of the oven.  Press them down lightly with a fork and leave the cookies to cool  for a few minutes. Transfer cookies to a cooling rack and let cool for about 30 minutes.
Keep refrigerated.


Blueberry Banana Oatmeal Parfait!
(oats need to soak overnight)

1/2 c old-fashioned rolled oats
1/4 c shredded unsweetened coconut
2 tbsp ground flaxseeds
1 c plain unsweetened vanilla almond milk or coconut milk
1 tbsp pure maple syrup
1/2 tsp ground cinnamon
1 banana, peeled and cut into 1 inch chunks
2/3 c frozen blueberries
juice of half a fresh lemon
extra splash of vanilla almond milk or coconut to blend fruit puree

In a medium bowl, whisk oats, coconut and flaxseeds. Add milk, maple syrup and cinnamon and stir to combine. Cover and refrigerate overnight.
Place banana, blueberries, lemon juice and a splash of almond milk (3 tbsp to start) in a blender and blend until smooth- adding almond milk if needed to blend.
Layer the oatmeal and blueberry mixture in a bowl or glass. 


LENTIL TRAIL MIX
Brought in a sample of this to class - it was popular!
½ cup uncooked red lentils
3 TBSP pumpkin seeds
3 TBSP sunflower seeds (I used salted)
2 TBSP dried fruit (I used cranberries)
3 TBSP dark chocolate chips
Salt
Turmeric
Soak lentils in 2 cups of water in a medium bowl for 3 hours. Preheat oven to 350F. Drain and rinse lentils and spread across a baking sheet and sprinkle with a generous amount of salt and then a light covering of turmeric. Toss them around a bit. Bake in oven for 20 – 30 minutes, or until lentils are crunchy – stir half way so outside ones don’t brown. Let cool and put in a bowl with the seeds, dried fruit and chocolate. Stir it up every time you go for a mouth full!
What's great about this - you can add your choice of nuts, seeds and/or dried fruit.


HUNGER KILLING COOKIES
Keep these guys in the fridge  for a healthy "go to" when hunger strikes! (They freeze well, too)
Nut free: Use the sunflower seed butter and coconut milk.

¼ cup oat flour (grind up some whole oats in your food processor or blender and then keep the flour in the fridge or freezer)
¾ cup whole oats
1 Tablespoon ground flax seed
1 teaspoon cinnamon
¼ teaspoon salt
½ cup + 2 Tablespoons shredded unsweetened coconut
3 Tablespoons pumpkin seeds
2 small to medium sized ripe bananas
¼ cup almond or coconut milk
¼ cup maple syrup
1 teaspoon pure vanilla extract
2 Tablespoon almond or sunflower seed butter
2 Tablespoons melted butter
Heat oven to 350.
Mash the bananas in a big bowl. Add the milk, syrup, vanilla and butters and combine well. In another bowl combine the flour, oats, flax seed, cinnamon, salt, coconut and pumpkin seeds. Pour into the banana mixture and stir that shit up!
Drop 1/3 cup portions onto a parchment paper lined baking sheet (it will be kinda gooey). Bake for 17 minutes, they won’t brown but should be firm (ish) to the touch. Take out of the oven and let them cool on the tray for 5-10 minutes then transfer to a rack and cool for another 5 minutes to firm up. These cookies are soft and moist. 


BAKED OATMEAL
*PLEASE NOTE THAT YOU NEED TO SOAK THE OATS FIRST
·        1 pound steel cut oats
·        1 cup walnuts, or other nuts
·        pinch salt
·         6 pastured eggs
·        2 cups almond or coconut milk
·         1/4 cup maple syrup 
·        1/2 cup raisins or dried cranberries or cut apple
·        1/2 cup sunflower seeds
·        2 tbsp cinnamon
·        1/4 cup coconut oil, melted (plus extra for greasing baking dish)


1.       Pour the steel cut oats and nuts into a mixing bowl.

2.       Add enough water to completely submerge your oats and nuts. Add salt.

3.       Allow the oats and nuts to soak, covered, overnight in a warm place in your kitchen – about eight to twelve hours.

4.       After soaking, place them into a colander to drain and put the mixture back into mixing bowl.

5.       Preheat the oven to 375 degrees and grease a 13 x 9-inch rectangular baking pan with coconut oil.

6.       Meanwhile beat together eggs, milk, and maple syrup until well-combined and frothy.

7.       Pour the mixture of eggs, milk and maple syrup over the soaked oats and nuts, stirring well to combine.

8.       Gently fold in the dried fruit, seeds, cinnamon and coconut oil.

9.       Pour into a greased baking pan and smooth it out with a rubber spatula to ensure even baking.

10.    Bake 40-45 minutes or until the oatmeal achieves a golden-brown colour on top; a knife in center comes out clean.

11.    Allow to cool for five to ten minutes.



PURELY FRUIT SWEETENED BROWNIES - gluten/grain free
(thank you Inner Athlete, Audrey Bridge, for finding this recipe!)
200 grams of baking chocolate (unsweetened)
1/2 teaspoon baking soda
10 - 12 pitted dates
3 eggs
1/4 cup organic coconut oil, melted
1 Tablespoon pure vanilla extract
Preheat oven to 350. In a food processor, pulse the chocolate and baking soda until it it the texture of coarse sand.Pulse in the dates, then the eggs, coconut oil and vanilla.
Transfer to a 8" x  8" baking dish and bake for 25 - 30 minutes. Cool for an hour and serve.


Pumpkin Chocolate Chip Muffins
(From:  Healthy Girl Fitness FB website)

1 Cup Pumpkin Puree
2 Large Eggs
1/3 Cup Unsweetened Almond Milk
1/2 Cup Unsweetened Applesauce
1/2 Cup Coconut sugar
1 tsp Baking Powder
1 tsp Baking Soda
1/2 tsp Salt
1 TBSP Pumpkin Pie Spice
2 tsp Cinnamon
1/2 tsp Ginger
1 tsp Vanilla Essence
1 Cup Oat Flour
1/2 Cup Almond Flour
1/4 Cup Chocolate Chips

Pre-heat oven to 350f. In a large bowl combine the first 4 ingredients. In another bowl mix together the rest of the dry ingredients. Combine the two together but don’t over mix. Grease a muffin tin and bake for 25 – 30 minutes. Makes 12 Muffins.



Almond Flour and Blueberry Muffins
Thanks to Inner Athlete, Kelly Quinn, for this delicious recipe (and the delivery of my muffin!)

3 cups ground almonds (can be found at Bulk Barn or sometimes called almond flour)
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon sea salt
1/2 teaspoon cinnamon
1 1/2 cups fresh or frozen blueberries
1/2 teaspoon pure vanilla extract
1/2 cup honey
3 whole eggs
1 teaspoon lemon zest


Preheat oven to 325. Line a muffin tin with large baking cups. Combine the ground almonds, baking soda, baking powder, salt and cinnamon in a bowl. Combine the blueberries, vanilla, honey, lemon and eggs in another bowl. Add the dry ingredients to the wet and mix well. Evenly fill the baking cups (not big risers!) and bake for 18-20 minutes.


DELICIOUS CARROT MACAROONS
Gluten free, dairy free, healthy ingredients added, no refined sugar.....what could be better!!!!·                    

3/4 cup almond flour
3/4 cup quinoa flakes (comes in a box and can be found in the Natural Value dept. of Loblaw or Independent Grocer - or any health food store). Usually found in the cereal section.)
 3/4 cup unsweetened coconut
 1 tsp baking powder
 1/4 tsp sea salt
2 Tbsp ground flax seed
1/4 tsp cinnamon
1/2 cup walnuts, chopped
1 cup carrots, shredded and packed
¼ cup Medjool dates,diced
 ¼ cup golden raisins, diced
 1/2 cup maple syrup, room temperature (so the cold won’t harden the coconut oil)
 1/4 cup coconut oil, melted
 1 tsp fresh ginger, grated
 1 tsp pure vanilla extract
*Medjool dates are different from the usual ones as they are larger and softer. They are not pitted, but the pit comes out very easily. It is a sticky job to work with them, but worth it! Once you have added them to the dry ingredients, get in there with your hands and combine them well. If you don’t want the extra work, just use ½ cup of golden raisins – don’t sub regular dates.
 Preheat oven to 350F and line 1 baking sheet with parchment paper
 In a large bowl, combine flour, quinoa flakes, coconut, baking powder, sea salt, flax and cinnamon
Add in the nuts, carrots, dates and raisins
 In a small bowl mix the maple syrup, coconut oil, freshly grated ginger, and vanilla.  Add this to the  dry mixture and stir until combined.
Drop about 1 heaping tablespoon of dough onto the lined baking sheet.
Shape into a ball with hands. Bake for 18-20 minutes (you want them golden brown on the bottom and top) and cool for 10 minutes on a baking rack.


RAW CHOCOLATE 'TRUFFLES'
Inner Athlete, Alison Whitlock, found this recipe in the Ottawa Citizen and brought one in for me to try - it was yummy!!! 
Please note the complete lack of sugar and how easy they are to make :)

1 and 1/2 cups medjool  dates 
1/2 cup unsweetened, shredded coconut
1/4 cup hemp hearts, flax seeds, walnuts or pecans
2 tbsp cocoa powder
2 tsp pure vanilla extract
Put in food processor until well mixed, then form into 1 inch balls. You can eat these immediately, refrigerate or freeze them.


BEAN (yes, bean - but don't tell them) 
CHOCOLATE PUDDING
You would never guess beans as the base for this - they add protein, B vitamins and fibre to a delicious dessert choice. You could even justify having this for breakfast once in awhile ;)

·                            1½ cups cooked white kidney beans
·                            ¾ cup unsweetened almond milk
·                            4 ounces dark chocolate
·                             2 Tablespoons  coconut sugar (or brown if that's what you have)
·                            3 teaspoons coconut oil
·                            Pinch sea salt
·                            1 teaspoon pure vanilla extract

Place beans and milk in the bowl of your food processor or blender and puree until very smooth, set aside.
Place chocolate and coconut oil in the bowl of your double boiler. If you don’t have a double boiler, just place a metal or glass dish over a boiling pot of water. Allow chocolate to melt, stirring the oil and chocolate to combine. Add the sugar, salt and vanilla. Continue to stir until everything is combined well.
Remove chocolate from the heat and stir in bean mixture. Whisk together for a few minutes, until well combined and smooth.
Pour into 4 cups, glasses or jars and cover with plastic wrap. Chilll in the fridge for a couple of hours. This will keep for 3-4 days.

BITTERSWEET GRANOLA
The addition of blackstrap molasses offers this granola an extra nutritional kick along with it's unique flavour.
Unless you have some airtight containers to store the granola - half this recipe as it makes a lot!

4 cups rolled oats
½ cup almond meal
¼  cup flax seed meal
¼  cup sesame seeds
¾ cup unsweetened coconut
½  cup sunflower seeds
1 cup chopped almonds
4 tablespoons blackstrap molasses
4 tablespoons maple syrup
1/3 cup water
1/3 cup coconut oil (melted) or grapeseed oil
Preheat oven to 300.
Mix all ingredients until it is gooey and clumps together.
Spread onto two baking sheets lined with parchment paper and bake for about a half hour or so, taking out every 10 minutes to mix.
Let it cool completely before tasting, otherwise it won't taste right or have the right consistency.
Add raisins or other dried fruit if desired.



PMS MUFFINS (but guys can eat them, too!!)

1 1/4 cup oatmeal
1/2 cup whole wheat flour
1/4 cup ground flaxseed
1 tsp baking powder
1 tsp baking soda
2 eggs, beaten
1/4 cup plain yogurt
3 medium, ripe bananas, mashed
1/2 cup agave syrup
1/3 cup grapeseed oil or melted coconut oil
1/2 cup walnut pieces (optional, but a great addition)
DIRECTIONS
1.     Preheat oven to 375°F.
2.     In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder, and baking soda.
3.     In a separate bowl, combine eggs, yogurt, bananas, syrup, and oil. Add flour mixture and fold in walnuts.
4.     Divide batter into paper-lined muffin cups. Bake for 20 to 22 minutes or until tops spring back when lightly touched. Cool on a wire rack.

ENERGY BALLS! 

These little morsels of yumminess are easy to make and freeze well. I keep a batch of them in the freezer and grab 2 when I need  quick refueling. Add a piece of fruit and it is a great treat to have after a workout with Inner Athletes!
If your almond butter is quite dry, add a splash of gr melted coconut oil or flaxseed oil. You will only need a tablespoon or two. Just enough to make the forming into balls  easy. 

  • 1 cup almond butter
  • ¼ cup unsweetened shredded coconut
  • ¼ cup ground flaxseed
  • agave or maple syrup to taste (start with 2 Tbsp)

In a food mixer, blend all ingredients at high speed. Once well mixed, form into balls (about 1-1 ½ inch in diameter) and place in freezer. Optional: Roll the balls in shredded coconut before placing in the freezer. Pull out of freezer as needed.

GLUTEN FREE NUT MUFFINS
FROM INNER ATHLETE, KELLY QUINN

These muffins are wheat free - to make them completely gluten free, use gluten free baking soda and gluten free chocolate chips (although I made them without the chocolate and they were still delish!)

  • 3 cups ground almonds (also known as almond meal)  - bulk barn also has ground pecans and hazelnuts (filberts) if you want to mix it up, but can't guarantee gluten free.
  • 1 cup unsweetened shredded coconut
  • 3 eggs, beaten
  • 1/4 cup butter, softened
  • 1/4 cup honey
  • 1/2 teaspoon baking soda
  • 1/2 cup of dark chocolate chips

Preheat oven to 350. Mix the nuts, coconut and baking soda in a large bowl. Combine the eggs, butter and honey in a separate bowl. Add this to the nut mixture and combine well. Stir in the chocolate chips. The mixture will be dense! Spoon into muffin cups and bake for 15-20 minutes, until tops are golden brown.