Whole Wheat Pumpkin Pancakes

What’s the best cure for a turkey, potato, and stuffing hangover? Some light, but hearty pumpkin pancakes. Made with whole wheat flour and simple clean ingredients, these pancakes are a nutritious way to enjoy the flavours of the season. Loaded with vitamin A, fiber, and beta-carotene pumpkin has more to offer than just the canvas for a face that lights up the night.

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Ingredients

1 cup of flour
2 tsps of cinnamon
1/2 tsp of nutmeg
1/2 tsp of ginger
1 tsp baking powder
1/4 tsp of salt
1 egg
1/2 cup of pumpkin puree
3/4 cup of milk
1 tsp of vanilla
Maple syrup and pecans to top

 

 

 

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Directions

  1.  In a mixing bowl combine all the dry ingredients. Set aside.
  2. In a seperate bowl, whisk together the egg, vanilla, pumpkin, and milk.
  3. Add the wet ingredients to the dry ingredients.
  4. Stir mixture to combine. Do not over mix.
  5. In a pan over low-medium heat, fry up pancakes and serve with maple syrup and top with toasted pecans!
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Healthy Apple Pie Pancakes

ApplePancakes2017_7Crisp air, the crunch of leaves beneath your feet, the smell of cinnamon filling the room, autumn floods your body with wonderful sensory experiences. While some may see it as the unfortunate approaching of winter, others embrace the changes of the season and the unique experiences it has to offer. Fall is one of my favourite seasons, primarily due to the food offerings available. Living in Ontario, we are gifted with bountiful harvests of delicious, local crops. From corn to squash, pumpkins to apples, there is so much readily available. One of the best ways to embrace any season is to utilize the crops that are at their peak. So bake a pumpkin pie, simmer some squash soup, or stew up some apple sauce, and savour the flavours of the season.

Ingredients

1/2 a cup of whole wheat flour
1/2 cup of oat flour (or ground oats)
1/4 tsp baking soda
1/4 tsp of baking powder
Pinch of salt
2 tsps of vanilla
1/4 cup greek yogurt
1 free range egg
1/4 cup of milk
1 diced cooking apple (granny smith, honeycrisp, mcintosh) + more to top
Maple syrup, honey, or apple butter

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Directions

  1.  In a mixing bowl combine all the dry ingredients. Set aside.
  2. In a seperate bowl, whisk together the egg, vanilla, greek yogurt, and milk.
  3. Add the wet ingredients to the dry ingredients. Add in the diced apple.
  4. Stir mixture to combine. Do not over mix.
  5. In a pan over low-medium heat, fry up pancakes and serve with warm apple butter, maple syrup or honey!

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Breakfast Bites: Smoothie Bowl

Feel good food doesn’t just have to taste good, it can also look pretty good too! I’m a firm believer that starting your day off on a happy, positive note, sets the tone for an enjoyable day ahead, The beauty of a smoothie bowl is not only the finished product, but all of the good, healthy ingredients you can incorporate. With so many options, a smoothie bowl can be a quick, nutritious way, to start your day off on the right foot. Get some ingredient ideas below!

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Greek or dairy free yogurt
Frozen or fresh fruit
Nuts and seeds
Hemp hearts
Chia seeds
Cinnamon
Edible flowers and mint
Chocolate chips
Granola

Breakfast Bites: Mango-Coconut Smoothie

The last thing many of us want to do first thing in the morning is prepare a complex, time consuming meal. Most of us just want to grab our coffee and go, but we shouldn’t skip on the opportunity to load up on nutritious, fueling food that will help us get going in the morning. Breakfast bites is here to solve that problem! With simple, quick recipes that will help you start your day off on the right foot, you won’t have any more excuses for skipping a meal.

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Ingredients
1 ½ cups of frozen mango
½ a banana
½ – 1 cup of coconut water
2 tbsp of coconut cream
Coconut chips (optional)

Directions

  1. In a blender combine all the ingredients aside from the coconut chips.
  2. Blend until desire consistency is reached.
  3. Top with coconut chips and enjoy the start of your day!

Saturday Morning Banana “Bread” Pancakes

Image may contain: foodGluten. Free. Two words I’m sure everyone has see pop up over the past couple of years.  Is it healthier? Should you be doing? Is it all a sham? No matter what you believe, for some people gluten is a huge problem.  Celiac disease, a condition affecting 1 in every 133 Canadians, is an autoimmune disorder in which the wheat protein gluten prompts the body to attack the villi in the small intestine. (Canadian Celiac Association, 2017) This leads to the poor absorption of essential vitamins and minerals.  Continued ingestion of gluten products may result in severe illness, and even death, in those suffering from the disorder.  So, what does that mean for you? Well, unless you have been diagnosed by a doctor as having celiac, gluten is completely safe for you to eat.  Some people argue that it is unnatural for humans to ingest wheat products, and they suggest that we would be healthier if we avoided foods containing gluten.  I think personally think that that’s a load of bull.  Out of all things humans do that s “unnatural”, I think eating a slice of bread falls pretty low on the list.  That being said, I think it’s important to make gluten free options available for those who truly need them.  Furthermore, if you feel better leaving gluten off your plate even if you have not been diagnosed, continue to do what makes you feel best.  After all, food should make you happy. I love experimenting with food, so trying to make tasty meals with ingredient restrictions is a challenge I am up for.  All diets can be delicious if you take the time to get creative!  This recipe uses simple, clean ingredients that are readily available.  With no added sugar, this naturally sweetened breakfast will be sure to fill you up without weighing you down.  Feel free to get creative with the toppings, experimenting with whatever you had on hand.

Ingredients

 1 large ripe banana

1 egg
1 tsp of vanilla
1 tsp of cinnamon
1/2 a cup of gluten free oat flour

1/2 tsp of baking powder
Coconut oil for the pan


Directions

  1. In a bowl mash the bananas with the vanilla. Add in 1 egg.
  2. Add in the oat flour and cinnamon.
  3. Stir to combine, but make sure not to over mix.In a pan over medium heat melt the coconut oil and add batter.
  4. Top with anything you like! I’m a fan of natural peanut butter, hemp hearts and bee pollen.
  1. Celiac Disease Foundation. (2017). What is Celiac Diseas?. Retrieved from https://celiac.org/celiac-disease/understanding-celiac-disease-2/what-is-celiac-disease/

Smooth(ie) Talk

A lot of people have a hard time finding ways to incorporate their daily requirement of fruits and veggies into their diet.  After all, not everyone wants to eat salads and carrot sticks all day long. My solution? A simple smoothie. The beauty of smoothies is the diversity theyDSC_0235 (3) provide.  They allow for flexibility when it comes to ingredients and ratios, it’s almost impossible to get bored. My best tip for smoothies: make it colourful! The more diverse the colour of the ingredients, the more diverse the vitamins and minerals. Each ingredient should offer something different and beneficial. The easiest way to do that? Eat the rainbow. By adding in ingredients of differing colours, you are guaranteeing nutrient diversity. Whether it be beta-carotene from the orange family, iron from the green team, or antioxidants from the red party, you’ll be that much closer to providing your body with all the daily nutrients it requires. A smoothie a day will keep you feeling A-okay!

Orange

  • Carrots have long been thought of as food for your eyes, but did you know that carrots are loaded beta-carotene which is converted to vitamin A in the human body? Vitamin A is a potent antioxidant that protects cells from free radical damage, and yes, they’re good for your eyes.
  • White potatoes vibrant relative, the sweet potato, is loaded with fiber, provides carbohydrates that won’t give you a sugar crash, contain a nice dose of vitamin A, and are tasty to boot!
  • Cantaloupe, like carrots and sweet potatoes, contain beta-carotene that fights against free-radicals and cell damage.  Their high water content also helps to keep you hydrated and full.

Green

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  • Leafy greens like kale, spinach, and swiss chard are full of fiber, as well as minerals like calcium, iron, potassium, and magnesium. They’re also a fantastic source of vitamins A, C, and K.
  • Kiwis are another great source of vitamin C (one kiwi contains more than 100% of your daily requirement), and eating them with the skin on ups their fiber factor.
  • High in healthy monounsaturated fats, avocados impart a creamy texture to any smoothie.  They help with satiety, keeping you feeling fuller, longer!

Red
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  • When it comes to ellagic acid, a potent antioxidant, raspberries are at the top of the class.  Also high in vitamins A, C, and E, their tart flavour provides a nice contrast to sweet pairings.
  • Nothing beats beets when it comes to a colour punch, but hey’re also loaded with fiber to keep you regular, and help to lower cholesterol and triglyceride levels increasing healthy HDL cholesterol.
  • Rich in colour, cherries are believed to help ease joint and muscle inflammation thanks to anthocyanins, an antioxidant that inhibits inflammatory enzymes. Perfect for a post workout refuel!
  • One cup of strawberries packs your daily requirement of vitamin C, as well as dietary fiber to help keep you full. Plus, that one cup of strawberries only contains around 50 calories. Eat up!

Purple/Blue
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  • Blueberries are an antioxidant all-star.  Grown all over North America, wild and cultivated blueberries contain the same anthocyanins as cherries, as well as the antioxidants flavonoids. A+ in antioxidant 101.
  • Along with raspberries, blackberries are also extremely high in ellagic acid.  They are also high in dietary fiber and vitamin C.  Bring the berry team together for a nutrient packed treat.

Yellow

  • Scientifically classified as a berry, bananas are a smoothie staple.  High in potassium and certain B vitamins, bananas fiber and starch content provide body and volume to any smoothie recipe.
  • Practically nature’s candy, mangoes are high in vitamins A and C, and contain natural enzymes similar to those found in papayas.  These enzymes help with digestion and the breakdown of fats and proteins.

References

  1. https://www.drweil.com/vitamins-supplements-herbs/vitamins/beta-carotene/
  2. https://www.mnn.com/food/healthy-eating/stories/8-health-benefits-sweet-potatoes
  3. https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-cantaloupe.html
  4. http://cookingreens.com/health-benefits-of-darkleafy-greens/
  5. https://www.bbcgoodfood.com/howto/guide/health-benefits-avocado
  6. http://www.besthealthmag.ca/best-eats/nutrition/5-reasons-to-eat-more-berries/
  7. http://www.canadianliving.com/health/nutrition/article/health-reasons-to-eat-more-raspberries-sign-us-up
  8. http://www.besthealthmag.ca/best-eats/nutrition/5-reasons-to-eat-more-cherries/
  9. http://www.healwithfood.org/foods-that-contain/ellagic-acid-high-amounts.php
  10. http://www.stack.com/a/6-big-reasons-you-should-be-eating-blackberries
  11. http://www.health.com/food/5-reasons-to-eat-more-blueberries

Veggie Ramen

The humble mushroom.  Grown in earthy soil, hidden away in the dark, it is brought to light in the most flavourful of dishes. Full of umami, mushrooms provide flavour and body to any soup or stew.  You’ll hardly notice their isn’t.  This vegetarian, or vegan ramen minus the egg, is full of flavour that is sure to satisfy even the most carnivorous of appetites.  From oyster to lobster, enoki to  shiitake, every species of mushroom brings something to the table.  Mushrooms contain high amounts of potassium and vitamin D, as well a B vitamins niacin and riboflavin, which aid in the breakdown of fats, carbohydrates, and proteins.   Furthermore, mushrooms are a vegetable all-star when it comes to selenium.  Often found in high concentrations in meat and fish, the selenium content of 5 medium raw crimini mushrooms is a whopping 31% of your daily requirement, while white button mushrooms and Portabellos contain 22% and 21% respectively. (Tannis, 2009). Who knew something with such dark origins, would turn out to be a super food superstar?

Broth
2 litre of vegetable stock
1 tbsp of mushroom base (like this one here)
2 tbsp – 1/4 cup of soy sauce (amount is based on preference)
1 tbsp of miso paste
2 tbsps of vegetarian oyster sauce
1 tbsp of freshly grated ginger
1 garlic finely diced garlic clove
Instant or fresh ramen noodles
1 tbsp of garlic chili paste (optional)
Dash of mirin

Additions
Grilled tofu
Nori sheets
Soft boiled eggs
Chili peppers
Grilled bok choy
Green onion
Kale
Spinich
Chili flakes
Bean sprouts
Light drizzle of sesame oil to finish

Directions

  1. In a large pot combine vegetable stock, dried mushrooms, and mushroom base. Simmer for 30 minutes, or until mushrooms are rehydrated.
  2. Remove mushrooms, purée into a fine paste and add back into the stock.
  3. Add all the remaining broth ingredients (minus the noodles) and simmer on low heat for 15-20 minutes.
  4. In the last remaining minutes add the noodles and simmer until cooked.
  5. Prepare your bowl with any of the addditions you want cooked by the broth (e.g. enoki mushrooms, nori sheets, spinach, etc.) and pour the broth over top.
  6. Add the noodles, and top with any others extras.
  7. Slurp and enjoy!

  1. Tannis, A. (2009). Feed Your Skin, Starve Your Wrinkles: Eat Your Way to Firmer, More Beautiful Skin with the 100 Best Anti-Aging Foods. Beverly, MA: Fair Winds Press