Pumpkin Pie Greek Yogourt

Pumpkin Pie Greek Yogourt

Two Glasses with Detox Green Smoothie

This delicious yet simple Plain Greek Yogurt has less carbs and sugar that regular yoghurt and almost twice the protein (24 grams compared to 13 grams in regular plain yogurt) making it a much healthier option for weight management.

Greek yoghurt has less of the sugar lactose making it easier for people that are lactose intolerance to digest.

Pumpkin is super nutritious. One cup of cooked pumpkin (245 grams) contains 2 grams of protein, 3 grams of fiber and 245% of RDA (recommended daily intake) for vitamin A and 19% of the RDI for vitamin C. It is also low in calories as 94% of pumpkin is make up of water.

Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells and can reduce your risk of cancer. (1,2) Because of it’s high Vitamin A levels it helps support healthy eyes and boost the immune system.

Maple Syrup contains vitamins, minerals and antioxidants. Studies indicate that maple syrup contains 24 different antioxidants (3). The darker syrups are made from sap extracted later in the harvest season and they are higher in the antioxidants. When buying maple syrup, make sure to read food labels carefully. This way, you’ll get real maple syrup — not just maple-flavored syrup, which can be loaded with refined sugar or high-fructose corn syrup.

For another great recipe containing maple syrup, check out our turmeric latte recipe.

With this yoghurt recipe you can make a batch of this and store in the fridge for up to 4 days.

References

1. https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969

2. https://pubmed.ncbi.nlm.nih.gov/12134711/

3. https://cfs.nrcan.gc.ca/publications?id=28297

Pumpkin Pie Greek Yogourt

Love pumpkin pie but don't love all the calories that come with it? This pumpkin pie yogourt is what you're looking for!
Prep Time 5 mins
Total Time 5 mins
Servings 1

Ingredients
  

  • 3/4 cup Plain Greek Yogourt
  • 1/3 cup Pureed Pumpkin
  • 1 1/2 tbsp Maple Syrup
  • 1 tsp Pumpkin Pie Spice
  • 1/2 tsp Vanilla Extract
  • 1/4 tsp Sea Salt

Instructions
 

  • Whisk all of the ingredients together in a bowl until well combined. Enjoy!

Notes

Nutritional information per serving:
Calories 253 
Iron 2mg
Fat 4g
Vitamin D 75IU
Carbs 37g
Vitamin E 1mg
Fiber 3g
Sugar 26g
Riboflavin 0.4mg
Protein 18g
Cholesterol 25mg
Vitamin B6 0.1mg
Sodium 704mg
Folate 10μg
Potassium 246mg
Vitamin A 13652IU
Magnesium 28mg
Vitamin C 15mg
Zinc 1mg
Calcium 438mg
Selenium 1μg

Apple Berry Crisp

Apple Berry Crisp

Two Glasses with Detox Green Smoothie

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!

Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this crisp is an excellent option as it uses maple syrup in place of refined sugar.

It is, however, important to remember that foods high in naturally occurring sugar such as maple syrup need not be added to the diet, but can be used as a healthier alternative to refined sugars to replace your current sugar intake.

But why is avoiding refined sugar so important?

Well, for one reason, refined sugar can have a big impact on our mood. Consuming refined sugars, such as cane sugar, leads to large peaks and dips in our blood sugar levels. Evidence suggests that these fluctuating levels impacts our mood, including symptoms of depression and anxiety. In fact, research shows that individuals with diabetes are 20% more likely to be diagnosed with anxiety compared to healthy controls (1). For more on replacing refined sugars in your diet, check out our article on sugar alternatives.

However, when we consume natural sugars, such as those found in fruits, we do not get the same fluctuations in our blood sugar. Additionally, when eating fruit, we also get fibre, vitamins, and other nutrients not found in sources of refined sugar. For example, raspberries are filled with many antioxidants which fight oxidative stress in our body (2). Fighting oxidative stress is important to prevent cellular damage that leads to disease.

This recipe also contains almonds, which is a good ingredient for modulating blood sugar. Almonds are high in magnesium which, when used as a supplement, has been shown to lower blood sugar levels and improve insulin function (3). Plus, the contain healthy fats, protein, and fibre – all of which assist with blood sugar balance, and helping you feel satisfied by your meal!

Extra tip: If you want to boost the protein in this dish, you can add a bit of vanilla protein powder or an unflavoured collagen powder, along with a little extra coconut oil to avoid the crisp becoming too dry.

References: 
1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x

2. Skrovankova, S., Sumczynski, D., Micek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673

3. Guerrero-Romero, F., & Rodriguez-Moran, M. (2011). Magnesium improves the beta-cell functioni to compensate cariatioin of insulin sensitivity: double-blind, randomized clinical trial. European Journal of Clinical Investigations, 41(4), 405-410. doi: 10.1111/j.1365-2362.2010.02422.x.

 

Apple Berry Crisp

Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Servings 2 servings

Ingredients
  

  • ½ cup Raspberries or berry of choice
  • 1 Tart Apple chopped
  • 2 tsps Cinnamon divided
  • pinch Nutmeg
  • 1 tbsp Coconut Oil
  • ¼ cup Pecans chopped
  • ¼ cup Almonds slivered or chopped
  • 3 tbsps Almond Flour
  • 1 tbsp Maple Syrup
  • 2 tbsp Flaked Coconut to garnish (optional)

Instructions
 

  • Preheat oven to 350ºF (175ºC).
  • Combine apples and berries in a small baking dish. Sprinkle with half of the cinnamon and top with coconut oil. Set aside.
  • In a small bowl add the nuts, almond flour, maple syrup, nutmeg and the rest of the cinnamon. Mix with a fork or whisk together until well combined. Spread this crumble mixture evenly over the fruit. Place in the oven.
  • Bake for 25 to 30 minutes or until golden brown. Add flaked coconut, if using, for the last 5 minutes of baking to lightly toast. Remove from the oven and cool slightly.
  • Divide evenly between bowls and enjoy!

Notes

Nutritional information per serving:
Calories: 426
Carbs: 32g
Fibre: 10g
Sugar: 17g
Protein: 8g
Fat: 32g

Green Tea Banana Ice Cream

Green Tea Banana Ice Cream

Smoked Salmon Avocado Toast

Have you been searching for a sweet treat you can enjoy without any guilt? Hear your sweet tooth calling but don’t want to derail your nutrition and health goals?

This Green Tea Banana Ice Cream comes to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.

Did you know bananas are a good source of potassium? An imbalance of potassium can cause many different symptoms, including weakness, fatigue, muscle cramps, and mood changes such as anxiety. Low levels of potassium can increase mental fatigue and reduce your body’s ability to handle stress.

Green tea is known for it’s antioxidant effect, but it is also a great source of amino acid theanine. According to the research, theanine can increase feelings of relaxation and calm. One study found that participants who drank green tea showed “improvements in mood, cognition and a reduction of stress and anxiety-like symptoms”.

If you are like most folks and have a bunch of frozen bananas in the freezer for that banana bread you’ve been meaning to make, try this instead! It’s way fewer dishes too!

 

 References

https://pubmed.ncbi.nlm.nih.gov/31758301/

 

Green Tea Banana Ice Cream

Green Tea Banana Ice Cream to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.
Prep Time 5 mins
Total Time 5 mins
Servings 2 servings

Ingredients
  

  • 2 Banana sliced and frozen
  • tsps Matcha Green Tea Powder

Instructions
 

  • Add frozen bananas and Matcha green tea powder to the bowl of a food processor with an S-blade and process. Scrape down the sides of the bowl as needed to ensure even processing. Continue to process until smooth approximately 2-3 minutes.
  • For soft serve consistency: Scoop into serving bowls and enjoy.
  • For firmer ice cream consistency: Place in an airtight, freezer-safe container and freeze for at least 1 hour before serving.

Notes

Nutritional information per serving:
Calories: 110
Carbs: 27g
Fibre: 3g
Sugar: 15g
Protein: 3g
Fat: 0.5g

Chia Oat Parfait with Kiwi

Chia Oat Parfait with Kiwi

Smoked Salmon Avocado Toast

This Chia Oats with Kiwi can not only be a great breakfast, but also a great dessert, or bedtime snack to promote healthy sleep.

This is a great recipe to meal prep in advance. If you aren’t yet convinced, another bonus is… it only takes 10 minutes to make! This recipe is easy and delicious.

Believe it or not kiwis can help with sleep. In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat the fruit before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (1).

The sleep-promoting effects of kiwis might be attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle (1,2,3). It has also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may also be partly responsible for their sleep-promoting effects (1,4).

Chia seeds for their little size chia seeds pack a big nutritional punch. A one-ounce (28 grams) serving of chia seeds contains: 11 grams of fibre, 4 grams of protein and 9 grams of fat 5 of which are those healthy anti-inflammatory omega 3’s. They are loaded with antioxidants to help neutralize free radicals. It also contains 18% of RDI for calcium and 30% of RDI for magnesium which are also important minerals to reduce anxiety, stress and promote sleep. The word “chia” is the ancient Mayan word for “strength.”

Oatmeal is high in fibre and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (5).

Refrigerate in an airtight container for up to four days. For best results, reheat with additional liquid over the stove or in the microwave.

 

References:

  1. http://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/
  3. https://pubmed.ncbi.nlm.nih.gov/22652369/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4629050/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/

Chia Oats Parfait With Kiwi

This Chia Oats with Kiwi can not only be a great breakfast, but also a great dessert, or bedtime snack to promote healthy sleep.
Prep Time 10 mins
Setting Time 3 hrs
Total Time 3 hrs 10 mins
Servings 4 servings

Ingredients
  

  • 1 cup Almond Milk
  • ½ cup Chia Seeds
  • 1 cup Oats rolled
  • ½ cup Almonds chopped
  • 1 tsp Cinnamon
  • 1 tbsp Maple Syrup
  • 2 Kiwi chopped

Instructions
 

  • Combine almond milk and chia seeds in a mason jar, or a bowl, cover and refrigerate a few hours or overnight.
  • In a dry pan, over medium heat, add oats and almonds. Stir frequently until fragrant, approximately 5-7 minutes. Add cinnamon and maple syrup, and stir for another 1-2 minutes. This step can be made ahead, or in the morning. If making ahead, allow to cool, then store covered at room temperature.
  • In serving dish, layer the granola, chia pudding, then top with kiwi. Enjoy!

Notes

Nutritional information per serving:
Calories: 312
Carbs: 35g
Fibre: 12g
Sugar: 8g
Protein: 10g
Fat: 16g

Nut-Free Chickpea Blondies

Nut-Free Chickpea Blondies

Coconut Chicken Curry with Zoodles

A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are! This recipe makes a great snack for kids’ lunch boxes or a healthy dessert for the whole family to enjoy!

Chock full of nutrients, the star of this blondie is the nutty, buttery chickpeas. With both soluble and insoluble fibre they really pack a digestive punch. The soluble fibre, raffinose in chickpeas, gets broken down by the good bacteria in your gut – which means easier and more regular bowel movements. This is great news for all of us, but especially for kids returning to school, as the added stress and change in routine can often lead to constipation in children.

Sunflower seeds are the perfect pairing, providing plant-based protein and fat to keep energy up and blood sugar levels balanced. Sunflower seeds are also a great source of vitamin E, which helps keep hair, skin and nails looking good while protecting your cells from free radical damage. Unfortunately, approximately 60% of North American’s are not consuming adequate amounts of vitamin E daily. Emerging research suggests vitamin E may have a role in regulating allergic airway disease (like asthma)(1) , so adequate vitamin E consumption may be an important preventative in pediatric nutrition.

Lastly, coconut oil provides more healthy fats. The type of saturated fat in coconut oil, medium chain fatty acids, is shuttled to the liver to provide a quick and useable energy source. For adults, eating coconut oil regularly has been shown to support increased metabolism and help promote fat burning, as well as raise HDL (good) cholesterol, which lowers the risk of heart disease. In children, coconut oil provides fuel for the brain to help keep them focused during learning.

This blondie recipe combines good fats with fibre and protein all while keeping the sugars low! There’s just 1 tsp of maple syrup in each blondie making these a solid lunch box addition or a super after school snack and best of all they’re NUT FREE!!

They’re quick and easy to mix together in the food processor, and lining your pan with parchment will make clean up a snap! And because it is so easy to make your kids can make it with you.

 

  1. Joan M. Cook-Millsand Christine A. McCary. Feb 3 2012. Isoforms of Vitamin E Differentially Regulate Inflammation. PMC3271790.

Nut-free Chickpea Blondies

A “blondie” might not seem like a healthy snack, but when you take a peek at these ingredients, you may be surprised to see how nutrient dense, yet decadent, they really are!
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 16 servings

Ingredients
  

  • 1 tsp Coconut Oil plus more for greasing pan
  • 2 cups Chickpeas cooked
  • ½ cup Sunflower Seed Butter
  • ¼ cup Maple Syrup
  • 2 tsp Vanilla Exctract
  • ½ tsp Cinnamon
  • ¼ tsp Sea Salt
  • ¼ tsp Baking Powder
  • ¼ tsp Baking Soda
  • 1 tsp Lemon Juice
  • cup Unsweetened Shredded Coconut

Instructions
 

  • Preheat oven to 350ºF. Grease an 8 x 8 baking dish with coconut oil. Set aside.
  • Add all ingredients to the bowl of a food processor with an S-blade. Process until smooth. Scrape down the sides of the bowl as needed to ensure even processing.
  • Spread the batter evenly into the pan. Bake for 20 -25 minutes, until a toothpick inserted in the middle of the pan comes out clean.
  • Once cooked, remove from oven and let cool for 20-30 minutes. Cut into 16 equal squares and enjoy!

Notes

Nutritional information per serving:
Calories: 112
Carbs: 9g
Fibre: 2g
Sugar: 4g
Protein: 3g
Fat: 7g