How’s everyone handling the heat? I thought now would be a good time to put up a recipe that’s delicious anytime, but especially good when you’re looking for a refreshing treat. I used this recipe as the base with a few adjustments, and was really happy with how they turned out. Adding turmeric to these citrus popsicles gives them a nutritious boost and adds a unique flavour, and as long as you don’t add too much, you’ll only just be able to taste it as a nice compliment to the sweetness of the orange. Add a little mint or basil if you want to experiment with flavour combos a little more.
2 ripe bananas
2 – 2 1/2 cups orange juice
1 tbsp ground turmeric
1 tsp vanilla extract (optional)
1. Pop all of the ingredients except the turmeric in a blender and puree until smooth. Add another 1/2 cup orange juice if necessary to help the mixture blend well.
2. Add turmeric a little bit at a time and taste as you go. Add as little or much as desired until you reach the flavour balance you like.
3. Pour the mix into popsicle molds and freeze until ready. That’s it!
Canada has a big birthday coming up this weekend and there’s lots to come to OHP to help celebrate our amazing country turning 150. To kick off the week of patriotic posts, what better than a recipe inspired by the colours of our flag? This red and white parfait is a healthy snack option (that only takes 3 steps to make!) for a Canada Day party or picnic and even though it’s inspired by July 1st, it’s perfect anytime as a great snack of breakfast option. See below for how to make them at home.
Recipe makes two parfaits
– fresh organic strawberries, sliced
– 2 cups organic vanilla yogurt
-chia pudding (see below for instructions)
Start by making the chia pudding: in a jug or bowl mix 2 cups of organic milk with 1/2 cup of chia seeds (you can also add a tsp of vanilla extract). Stir well and allow to sit for 20 minutes+ or overnight.
2. When the chia pudding is ready build the parfaits by alternating scoops of the vanilla yogurt with the chia pudding and strawberries. Tip: If you want to create distinct layers, use the yogurt as a barrier to help keep the chia pudding from blending in with everything. Ie use a layer of yogurt after each layer of chia pudding and strawberries.
3. Repeat until the jars are full and top with some strawberry slices. Serve & enjoy!
Looking for more ideas to celebrate Canada? See the links below!
I scream, you scream… it’s hard to think of a Summer where there wasn’t a day spent at the beach served up with a scoop or two of my favourite flavour (usually bubble gum- you know the kind with real bits of gum in it?- or cotton candy). And it’s still a favourite treat of mine, no matter what time of year. Buuuuut, since we’re headed into the hottest time of the year I thought what better time than now to share a recipe for a sweet frozen treat that’s tasty and- gasp!- healthy too (can you guess the hidden uber- healthy ingredient???). And if you haven’t tried making your own ice cream/ froyo/ nice cream, now’s the perfect time to try. In case you’re unfamiliar, nice cream is the dairy free sister to the classic dairy dessert we know and love. You can absolutely whip up this recipe with milk, but I’ve been wanting to try making nice cream and had a freezer full of frozen ripe bananas calling my name, so I went for it.
Ari and I spent a messy morning blending up the flavours (we went with blueberry, raspberry, and the secret flavour you’ll have to scroll down to find out about), and I now know what I’ll do from now on with all the bananas that get over- ripe when it’s too hot to bake banana bread. This takes about 15 minutes to make, and the mix is also perfect for popsicles. Your kids will love helping, everyone will love eating it, and you’ll love that it’s a healthy version of a favourite Summer sweet treat. Now about that secret ingredient and how to make your own nice cream at home..!
6- 10 ripe bananas (you don’t have to be frozen, mine were just in the freezer waiting to be made into something yummy)
1 cup each of your favourite frozen fruits; for ours we used blueberries, raspberries, and kale (how’s that for a sneaky/ healthy secret ingredient?!)
1 tsp pure vanilla extract (optional)
2 tsbp honey or maple syrup (optional)
1- 2 cups of water, dairy- free milk, or milk
1. Start by blending all of your bananas as if you were making a smoothie. I added about 1 cup of dairy- free milk to mine to help get a thick/ creamy/ smooth consistency (we splurged on a Blendtec a few years ago and love it for things like smoothies and soups). The more flavours you want to make, the more bananas you’ll want (I used 10 for this recipe).
2. Once you’ve got the banana mixture smooth, pour it into a large jug and set aside. To make the green nice cream, I juiced a few few kale leaves (you don’t need very many as the colour is really strong). For each flavour, combine 1 cup of frozen or fresh fruit with 1- 2 cups of the banana mixture. For the green, add 1 tbsp of kale juice (you won’t be able to taste the kale, but if you prefer you can add some vanilla extract and/ or honey). Pour each colour/ flavour into their own container until you’ve made all the flavours you want to include.
3. Scoop spoonfuls of each flavour into a baking dish until it’s full, putting different colours/ flavours throughout (this is what will help create the marble effect).
4. Drag a skewer or chopstick through the mixture to create a marble effect- make sure to go all the way to the bottom so the nice cream is marbled throughout, not just on top.
5. Place your dish in the freezer for a few hours or overnight to freeze. When you want to serve, take it out of the freezer for 10- 15 minutes to soften. Scoop and enjoy!
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Both our juicer and blender get a lot of use in our house. They were two kitchen items we researched and invested some money into, since we wanted ones that would hold up well to use and last a long time. So far we’ve been more than satisfied with them and they do a great job; they were both splurges and we bought them at different times as we were able to put the money aside. I use them for many of the recipes that appear on the blog and get asked fairly often about which ones we own. The juicer we have is the Breville Juice Fountain Elite 800JEXL and we have the Blendtec TB-621-20 Total Blender. I’d highly recommend them both and worth the investment, especially if you enjoy making healthy food at home.
I’m not sure about you, but I find I skip lunch more than any other meal. It’s a busy time of day, and it’s easy to forget about eating when you’ve got a bunch of stuff on the go. Even if you’re hungry it may just be a matter of not having anything ready or sometimes it’s as simple as forgetting to pack something for yourself when you pack up to take the kids somewhere- I’m usually so focused on packing them up that I completely forget that I should pack a lunch for me as well. Haha true story more often than I care to admit.
So cue some meal planning and trying to get organized a little in advance. And if you tend to eat on the go, it helps to have something you can grab out of the fridge in the morning, instead of throwing something together in a rush. Wraps are a favourite of mine when it comes to lunch, especially if I’m out and about around midday. This recipe is loaded with flavour and is a healthy on- the- go lunch option. Pair with some other grab- and- go items like cut up veggies or salad and you’ve got a filling meal that’s convenient and didn’t have you picking up a heavy meal at the drive through. Added note: the sprouts in this recipe are an easy item to grow yourself and I’ll be sharing more about them and the kefir cheese I used in later posts.
Wrap (I opted for an organic spelt one for myself in this recipe, but pick your fave)
1 avocado, pitted and sliced
1/4 red onion, thinly sliced
1/4 cup fresh sprouts*
2 tbsp kefir cheese with garlic & dill* (or use a cream cheese with dill and garlic)
* I’ll be sharing more about these in later posts, see more info about them following the recipe
Start by slicing everything up and spreading the cheese in the wrap- tip: to make wrapping easier, place it and all other contents to one side of the middle.
2. Add in the avocado and red onion…
3. … followed by the sprouts. Season with salt and pepper to taste.
4. Fold in the sides on the wrap, then roll it up starting with the end with the contents closest to you. As you roll, continue to fold in the sides to keep the wrap tight and prevent the contents from falling out. Slice in half to serve.
5. Enjoy immediately or pack in your lunch. Use a toothpick to help hold it’s shape if desired.
For easy make- ahead lunches, pack half of a wrap with other ready- to- go options such as cut up veggies or salad (see the quinoa version of this pasta salad in this post). Bento boxes or other divided containers are perfect for this. We got ours on Amazon and you can find similar ones here, here, and here. They’re great for prepping meals ahead of time and stack neatly in the fridge.
If you want to learn more about kefir and it’s benefits (ie why it’s great to use instead of traditional milk products, such as cream cheese), check out this book by Donna Schwenk as a great reference. You can also purchase everything you need to make your own kefir at home, including the kefir grains online. All you need are some grains, milk (I prefer to use organic), a mason jar with lid, and a metal mesh food strainer.
For the sprouts in this recipe, I used the organic Sprouting Seeds Blend from West Coast Seeds. These are a fun and simple way to get your kids involved in growing their own food right in their own kitchen (also great if you don’t have a large space for an edible garden but still want to grow your own food- more on that coming soon!) and only take a few days until ready to eat. You can buy a kit like this three tier sprouting kit to grow multiple varieties at once or use a mason jar with a screen for a smaller- scale set up (I’ll be showing you what this looks like in an upcoming post). The best part: all you need is water to grow them!
When you get together with family & friends, is there always a dish that everyone loves? That just gets pounced on and devoured in minutes? You know what I’m talking about. This little recipe would be one of those. This salsa has been a favourite at family dinners this Summer (I wish I could take credit for it, but it’s my SILs that I have to thank for this) and I thought it would be perfect to share as we head into August (seriously, where is this year going?!). It takes minutes to make and is just. plain. yummy. Whip up some guac to go with it and you’ve got the makings for a tasty experience. Now just to find a beer & a lime wedge to go with it…!
1 cup strawberries, diced
2 medium mangos, pitted & diced
1/4 cup onion, diced
2 tbsp cilantro, chopped
Juice of half a lime
1/2 tsp salt (more or less to taste)
1. Dice the strawberries, mangos, and onion and stir together.
2. Add the cilantro, lime juice, and salt, tasting as you go until you get the flavour you like
3. Enjoy right away or chill in the fridge for an hour (or a few) to let the flavours combine
If you follow the blog on Instagram you may have seen this pasta dish I posted last Friday night as part of Catelli’s #GlutenFreeFridays. Easy, healthy & delicious, check, check, and check- YEEHAW! May is Celiac Awareness Month, and even though no- one in our family is Celiac, having strong gluten intolerances pretty much means we eat as though we do. That means we seek out gluten- free options for everything from bread and sauces to pasta. Thankfully this has been one staple of our diet we have been able to continue enjoying without much change (thank goodness because we’re all pasta fiends!). With the warmer weather I like to shake things up a bit and cook lighter meals, but that are still full of flavour and satisfying (for another yummy gluten free pasta recipe, check out this one by my friend Andria over on The Cheerio Diaries). Mediterranean- inspired dishes are perfect for this and I love a good vegetarian meal every now and then. I’ve made a few different versions of this dish and each time have been really happy with how it’s turned out, so I thought it was time to share it. Gluten free or not, it’s delicious and if you can, top it off with a little butter and fresh parmesan.
– 1/2 each of a red and yellow bell pepper, cut into slices
– 1/2 medium red onion, sliced thin
– 1 tomato, diced
– 1/2 zucchini, chopped
– 1/2 cup artichoke hearts (I’ve also made a version with sun dried tomatoes that’s delicious)
– 1 tbsp fresh basil, finely chopped
– 1 tsp fresh parsley to garnish
– olive oil (and/ or a tbsp butter)
– salt & pepper to taste
– fresh parmesan (optional)
1. Set your oven to broil and bring a pot of water to boil while you wait
2. In a baking dish, toss the veggies (minus the artichoke hearts and herbs) in a little olive oil and salt and pepper; put under the broiler for approx 10 minutes, or until the veggies begin to char (also great to pop them in a foil pouch on the bbq)
3. Pop the pasta in the boiling water and while it cooks, heat up a tbsp of olive oil in a frying pan over medium heat. Once the veggies have been broiled, toss them along with the artichoke hearts, herbs and a little more oil/ butter if desired. Reduce to low/ medium heat.
4. When pasta is cooked, drain and toss in with the veggies. Garnish with fresh chopped parsley (and parmesan if you love some cheese on your pasta!)
5. Serve & enjoy!
For more information about Catelli gluten free pasta and more recipe ideas, visit the Catelli website.
I love making homemade pizza (this is the recipe I use and love), but sometimes I want a bit of a twist and something a little different is in order. I’ve tried several attempts of gluten free foccacia bread and flat bread and they’ve turned out like bricks. So when I came across some ideas for flatbread made with quinoa I was intrigued. So far I’ve tried a few versions and haven’t been disappointed- serve up with some balsamic vinegar and olive oil for dipping for a yummy appy or make as a meal. (Next up is to try a sweet version with cinnamon)
1 1/2 cups cooked quinoa
3 tsbp olive oil
2 cloves of garlic, crushed
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp baking powder
pinch of salt & pepper
1/2 cup grated cheese (I used goat cheese)
1/4- 1/2 cup flour/ gluten- free flour (in case the mix seems too wet)
1. Preheat oven to 425 degrees & line a baking sheet with parchment paper
2. In a bowl, combine all of the ingredients; add in flour if the mixture seems too wet (it shouldn’t be super runny when you scoop it onto the parchment)
3. Spread the mixture out evenly on the parchment paper using a spoon to smooth out the edges and top.
4. Cook for 15 minutes, remove from oven to sprinkle toppings on and then cook for another 5- 10 minutes until everything is cooked/ melted to your liking.
So far my favourite combos have had contrasts of flavour such as sweet and bitter (cooked beets with goat cheese) or salty and creamy (olives and avocados), and I love dipping it in olive oil and balsamic vinegar mixed with some herbs de Provence for a yummy Mediterranean twist. I’m looking forward to trying out a lot more combos over the Summer (how great would this be to bring to a potluck?). Hope you like it as much as I do!
I love me some calamari. Love. If I’m at a restaurant and this is on the menu it’s hard for me to say no. I just wish it wasn’t deep- fried. Will and I have tried making healthier versions of a few restaurant- inspired meals at home, and he was pretty happy when I told him I’d be trying my hand at baked calamari sans gluten. I never know how my first attempts will work out, especially when the ingredients have to be swapped for wheat- free alternatives, but we were both really happy with this homemade baked version- even Ari ate it! It’s quick to make and only takes 10- 15 minutes in the oven, so it’s perfect for busy nights when you need to whip up something quick. Serve this with your favourite tzatziki (here’s the recipe I use) or dip for a guilt- free appy or entree.
2 cups squid rings, thawed and rinsed
1/2 cup corn starch
1/2 cup coconut milk
2 egg whites + 1 whole egg
1/2 cup coconut flour
1/2 cup gluten- free bread crumbs
1 tsp garlic powder or 2 cloves finely minced
1 tsp ground chipotle pepper
1/2 tsp ground cayenne pepper
1 tsp dry dill (if you prefer to use fresh, save it and sprinkle on top when the calamari is cooked)
1. Preheat oven to 425 degrees and line a baking sheet with parchment paper.
2. In one shallow dish combine your coconut milk with eggs; in another combine the flour, bread crumbs and other dry ingredients (if using fresh garlic, toss it in too).
3. Pat the squid rings so they’re not too wet and coat them in the corn starch and shake off excess. 4. 4. Toss the squid rings into the coconut milk egg wash, followed by the dry mix, using a fork to make sure you coat them completely with both.
5. Transfer the coated squid rings to the baking sheet and bake for approx. 10- 15 minutes. Be careful not to bake for too long to avoid the squid becoming chewy.
6. Transfer to a serving dish and top with the diced red onion and a squeeze of fresh lemon juice. Garnish with fresh parsley and lemon wedges and serve with tzatziki.
Do you ever see a recipe and think I would have never thought of that! ? Well this is one of those. I like roasted and candies nuts but haven’t ever tried a version with a kick. These spiced nuts are quick and simple to make and oh- so- tasty (I couldn’t keep Ari & Will’s hands off these when they came out of the oven, so you might want to make extra). Inspired by this recipe these are a perfect holiday snack for parties and get togethers. Package in a pretty jar with twine or ribbon to give as a hostess gifts or stocking stuffer.
Yummy Mummy Recipe: Spiced Nuts
4 cups of nuts/ seeds* of your choice (raw and unsalted)
2 egg whites
2 tbsp real maple syrup
1 tsp chipotle chili powder
2 tsp smoked paprika
2 tbsp soy sauce
*I used almonds & cashews, and pumpkin seeds for a pop of colour
1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
2. In a bowl large enough for all of the ingredients, mix the egg whites, maple syrup, spices, and soy sauce.
3. Add the nuts and toss around until evenly coated in mixture.
4. Spread the nuts evenly on baking sheet and bake for 15 minutes or until golden and the mixture is dry.
5. When ready, remove from oven and allow to cool. Store in an air- tight container to maintain freshness. If you’re giving as a gift, pop into a pretty jar or container (I used a layer of parchment paper over the top of my jar under the paper to help seal it).
We’re officially into soup season. And really what could be better than cozying up with a warm bowl of soup on a cool Fall day? This week’s recipe was contributed by Malika from Everything’s Better Spouted and is a delicious crowd pleaser chock- full of nutrients. I love Malika’s recipes because they’re tasty and made with whole ingredients, making them healthy options when you’ve got a craving (for another amazing soup recipe from Malika that was a hit in our house, try out this recipe). See below for more from Malika and this delicious soup recipe.
Hey, it’s Malika
Better Sprouted. I’m loving Fall and
making warm soup recipes weekly! If you have kids, this is a great way to
sneak veggies into their diets. 😉 I have a 6 year old son and I just tricked
him into eating cauliflower the other night in a soup…..shhhhhhh don’t tell
him. Did you know that carrots are full of beta-carotene which help you
improve your eye sight. They are also contain vitamin A, which can protect
your skin from the sun’s damage. Ginger is great for healing inflammation in
your body and is used for it’s tummy soothing properties. That’s why your mom
always told you to drink ginger ale when you had a tummy ache. If you don’t
want to use bone broth in
your soup, you could easily substitute cashew cream or coconut milk in this
recipe. Happy Cooking!
Malika Smith is the
Blogger behind Everything’s
Better Sprouted. A mother, foodie, and certified integrative
nutrition health coach, she’s passionate about eating real whole food that
tastes good! It’s hard to know what is and isn’t good for you with all the fad
diets these days, and Malika uses her blog to help guide and inspire
you to live your healthiest life. To learn more about Everything’s Better
Sprouted, hop over to the website & find
her blog on social media: Facebook,Twitter, Instagram, & Pinterest!