Rainbow Detox Salad with Carrot Ginger Dressing

It’s Spring Season and high time for a fresh new salad!

We are loving this Colourful Salad in our household so far - it’s fresh, filling, and rich in punchy flavour!

As usual, I recommend doubling the dressing recipe, just to have an extra delicious sauce lying about for roasted/steamed veggies, sauteed kale/chard, or just incase you feel like bulking up this salad with quinoa, rice, or making it into a meal with some baked chicken or tofu.
And if you’d like to add a bit more protein to this salad, feel free to top it with some cooked chickpeas or lentils, quinoa, or baked chicken/tofu.

Rainbow Detox Salad

3 cups finely chopped kale leaves
2 cups loosely chopped baby spinach
2 cups finely chopped red cabbage
1 cup grated carrots
1 cup roughly chopped cilantro leaves
⅓ cup thinly sliced green onions
½ cup toasted sunflower seeds
1 avocado, peeled, pitted, and diced (optional)
Carrot-Ginger Dressing
1 large carrot, peeled and roughly chopped
¼ cup rice wine vinegar
2 Tbsp olive oil
1 Tbsp finely chopped fresh ginger
1 Tbsp honey or maple syrup
1 Tbsp white miso
½ tsp toasted sesame oil
¼ tsp salt
Fresh black pepper

• To make the salad, combine all ingredients, except avocado, in a large bowl. 

• For the dressing, combine all ingredients in a blender and process until smooth.

• To serve, toss the salad with enough dressing to coat and top with avocado. Note: this salad is best once it has marinated a little in the dressing - ie. for lunch, toss it with dressing in the morning.

As always, if you’ve enjoyed this salad, please leave a comment and let us know 😊

Roasted Yam Buddha Bowls with Coconut Cashew Sauce

Oh my, oh my, oh my. If you have not yet jumped aboard the Buddha Bowl Bandwagon, well there is no time like the present! This here is an easy weeknight meal with some kinda fantastical Thai-style coconut cashew sauce that’ll knock your socks (or in my case, slippers) right off!

This bowl is composed of roasted yams, baby spinach, purple cabbage, quinoa, shredded carrot, and toasted cashews, but you can make this bowl of goodness your own by adding in whatever your heart desires (or your fridge seems to be done with!). Or, better yet, just make up a batch of this sauce and eat it on everything, every day, all day! Yessss! 🤣

I absolutely LOVE a versatile weeknight recipe like this one on the weekly rotation. While my family loves roasted yams, yours may not, so feel free to go right ahead and make this bowl suit the needs of your crew. Some Yam Substitution Ideas: Roasted Squash, Roasted Cauliflower, Shredded Chicken, or Baked Tofu.

Roasted Yam Buddha Bowls with Coconut Cashew Sauce

Total Time: 30 - 40 minutes
Serves 4

Roasted Yams - 1 very large
Cooked Quinoa or Brown Rice (soaked 4hrs and rinsed)
Shredded Carrots
Thinly sliced Purple Cabbage
Chopped Baby Spinach or Steamed Swiss Chard/Kale
Thinly sliced Red Pepper
Toasted Cashews Pieces (I just use a dry fry pan for this)
Fresh Lime
Fresh Cilantro
Optional: Hot Sauce
Any other Veggie Add Ins Such as: steamed broccoli, roasted cauliflower, steamed green beans, pea sprouts

Coconut Cashew Sauce:
1 cup full-fat coconut milk
1/2 cup cashew butter
1 Tbsp red Thai curry paste
2 Tbsp tamari
2 Tbsp maple syrup
Juice of 1 lime
Pinch of salt

• To roast your yams: Chop yam into half or quarter moon slices about 1/4 inch thick. Lay them in a large glass baking dish or on a parchment lined cookie sheet and drizzle with a little melted coconut oil and season with salt and pepper. Roast at 375-400F for about 20 mins.

• For the sauce: Add all ingredients to your blender and combine until smooth. Adjust seasonings as desired.

• Prepare all your Buddha bowl ingredients and layer them into your serving bowls.

• Serve bowls warm and drizzled with cashew sauce.

Sesame Soba Noodles

Looking for a quick, easy, & delish noodle dish for your upcoming week?
This noodle bowl makes a great weekday meal and can double as a satisfying lunch as well! Creamy Tahini Sauce is subtle & flavourful and the bowl lends itself to be adaptable to whatever veggies you have lying about.

Sesame Soba Noodles

For the Sauce:
1 large garlic clove, minced
1 nob of ginger, minced (1”)
3 Tbsp tahini
1 Tbsp cashew butter
1 Tbsp tamari
1 Tbsp rice vinegar
1 Tbsp maple syrup
1 1/2 tsp sesame oil
I tsp chili paste
1/4 cup water
For the Bowl:
3-4 Servings of Soba, Buckwheat, or Rice NoodlesA medley of sauteed and/or shredded veggies

• Blend or whisk all sauce ingredients until smooth.

  Serve with soba/buckwheat/rice noodles and some favourite sautéed veggies (I used onions, garlic, broccoli, mushrooms, spinach, & purple cabbage). Veggies you might try: peppers, grated carrots, snap peas, or steamed kale.

• Top with toasted sesame seeds or cashews.

Coconut Curry Cauliflower Soup with Ramen

Just.

YUM.

This soup is deeply nourishing and satisfying and originally went without the ramen noodles, but we’ve just decided that it’s better with! You could easily bulk up this soup with some cooked chicken or baked tofu, but we love it just the way it is. This makes an easy, nourishing weeknight meal, that will likely provide you with lunch or dinner a few times over.

Cooking Tip:

SLOW AND LOW IS THE WAY TO GO!
I see a lot of folks these days opting for the Instapot or an Air-Fryer because of the huge upside of convenience. While I do truly understand the demand for quick meal delivery, nutritionally speaking, these are not good options for nutrient value. Both methods are quick cooking and use high heat, having some pretty grave detrimental effects on the nutritional quality of your food and your health long term.

Health Detriments of High-Heat Cooking:

• Cooking food at high temperatures changes its chemical structure, producing toxic products called NFCs, such as trans-fatty acids (TFAs) and advanced glycation end-products (AGEs), both of which damage blood vessels and can contribute to high blood pressure and hardening of the arteries

• Advanced Glycation End Products (AGE’s) are a culprit in many disease processes, such as degenerative eye diseases & cataracts, diabetes, heart disease, stroke, renal disease, aging and Alzheimer’s disease

• Excessive glycosylation leads to impaired bodily functions, decreased immune function, increased autoimmune disease, diabetes, and increased free radical damage throughout the body, thus increased Cancer risk

• High heat cooking destroys 30 - 50% of mineral value and 90 - 100% of enzymes, which are needed for all metabolic activity in the body

• Proteins become coagulated, making them less accessible and usable for the body, impacting the body’s ability to break them down and, thus, damaging the digestive system

Coconut Curry Cauliflower Soup

Serves 6-8
3 Tbsp coconut oil
1 large onion, diced

1 tsp salt

4 cloves garlic, minced

2 Tbsp fresh ginger, minced

1/2 a hot pepper, seeds removed and minced (optional)

3 cups chopped cauliflower (about 1 medium)

2 celery stalks, diced
4 cups sliced shiitake mushrooms
1 red pepper, thinly sliced
1 stalk fresh lemongrass, minced, or 1 Tbsp lemongrass paste
4 cups vegetable broth/stock
2 Tbsp red curry paste

1 can of full fat coconut milk
2 blocks of gluten-free ramen noodles
2 Tbsp tamari
1 Tbsp toasted sesame oil

1 Tbsp maple syrup
Juice of 1 lime
1 bunch cilantro
Salt and fresh pepper to taste

• Heat coconut oil in a large pot on medium. Add the onions and cook until lightly softened. Add salt, garlic, ginger, and saute another few minutes. Add celery, cauliflower, mushrooms and peppers and sauté until vegetables are slightly softened (10 mins). 


• Heat your broth in a medium pot and whisk in the curry paste.

• Add the curried broth, coconut milk, and lemongrass. 


• Bring the soup to a boil and then simmer on low, covered, for 15 mins 
or until the vegetables are tender. 


• Add your blocks of ramen and simmer another 8 - 10 minutes, stirring with a fork to separate the noodles.

• Add the tamari, toasted sesame oil, maple syrup, and lime juice. Season with salt and pepper to taste. Stir in 
chopped cilantro and serve. 


ENJOY ♡
If you make this recipe, please let me know in the comments below how much you loved it or what you did differently!

References:
High Heat Cooking & Cardiovascular Disease

Unwanted Health Consequences of High Heat Cooking

Health Dangers of High Heat Cooking

Creamy Roasted Tomato-Garlic Soup

Who doesn’t drool over an enticing bowl of rich & creamy Tomato Soup?

Simply put, this soup is INCREDIBLE!! With deep flavours and creamy texture, this is a soup the entire family will love and you’ll be asked to make again and again. We’ve made this dreamy soup in my Batch Cooking class and the participants loved it so much, some were making it again the very next day!

Yes, this soup is totally VEGAN, but….and….is missing absolutely nothing! I like to top it off with some pumpkin seed parmesan and a little sprinkle of fresh basil, but she holds her own just the way she is!

Do NOT skip the roasted tomato & garlic step of this soup, that’s what makes it so rich and deep with flavours.

Make this soup ASAP, trust me, it will warm your soul and make you feel good inside and out!

Creamy Roasted Tomato-Garlic Soup

6 medium tomatoes
1 large head of garlic
2 Tbsp avocado oil
½ tsp salt
Fresh pepper
1 large onion, diced
2 Tbsp coconut oil
3-4 cloves garlic, minced
1 ½ tsp salt
½ tsp oregano
½ tsp thyme
Lots of fresh pepper
1 – 28oz can diced tomatoes (fire roasted are best)
½ cup cashews, soaked overnight & drained
2 cups vegetable broth
1/3 – ½ cup fresh basil

• Preheat your oven to 375F. Half tomatoes and separate cloves of garlic, leaving the peel on. Toss with avocado oil and season with salt & pepper and spread out on a large glass dish or a roasting pan. Roast for 35 – 45 minutes or until fragrant and lightly browning around the edges. Set aside to cool.

• In a large soup pot, heat onion and coconut oil over medium heat. Once onions are soft, add garlic and seasonings and sauté several minutes until fragrant. Add your can of diced tomatoes and reduce heat to a simmer.

• In your blender, place your roasted tomatoes and peeled garlic, drained cashews, and vegetable broth and blend until smooth. Pour over your onion and tomato mix in your pot and heat at a low simmer for 10 – 20 minutes. Add in fresh basil and adjust seasonings as needed.

Enjoy the goodness of this creamy soup and feel good in your soul ♥︎

Easy Veggie Noodle Soup

Inspired by the hungry teen boys that are often at our table after snowy adventure days, here is a soup that is nurturing and filling, AND quick & easy in a “use up whatever I have” kinda way. And the kids gobble it back 😊
What will differentiate one pot of this soup from another is the BROTH. I had some bone broth on hand from a crock pot chicken that had brewed for about 2 days, so the broth was dense with flavour and digestive supportive minerals. But a good veggie broth will do just as well here too. Either use a high quality stock cube or brew your own stock with your sad looking veggies that don’t quite make the cut for freshness anymore - be sure to add loads of onions, garlic, ginger, and herbs and spices for a beautiful flavour profile.
Noter: If you live in the Kootenays, try my friend Jen Gawne’s most amazing handmade broths: she offers bone & meat-free broths that are really delicious and bountiful in nutrients.

I’ve discovered that the simple soups are just as popular and joyful as the more complicated ones, and that offering both out to the Universe of varying chefs, of all kinds of skill levels, is an advantage. We all have differing comfort levels and time allowances, and for some, spending time in the kitchen isn’t a priority. I get that. I enjoy inspiring those that are maybe a bit less motivated to branch out their inner culinary adventurer and try something different, especially if it won’t cost them too much time (or $$) 😉

Easy Veggie Noodle Soup

Makes 6-8 Servings
3 Tbsp coconut oil
1 large onion
5 cloves garlic, minced
1 heaping Tbsp fresh ginger, minced
2 medium carrots, diced
2 stalks celery, diced
2 medium potatoes, diced (skin on)
1 tsp salt
1 tsp EACH thyme, onion powder, & garlic powder
1/2 tsp rosemary
6 cups high quality veggie broth or bone broth
Noodles (I used 4 cups dry sprouted quinoa rotini)
Juice of 1 large lemon
Fresh parsley
Salt & pepper to taste

• In a large soup pot, heat oil over medium heat and add onions. Saute until just becoming transparent, then add in garlic, ginger, veggies, and spices. Stir and saute several minutes until vegetables soften slightly.

• Pour broth/stock over vegetables and bring to a boil, reduce and simmer for about 20 minutes or until veggies are tender. Meanwhile, cook your noodles as directed in a separate pot (you can throw your noodles right into the soup, but I find that it makes the soup very starchy), drain & rinse.

• Add cooked noodles and lemon juice and adjust seasoning on your soup to please your palate. Serve with fresh parsley.

ENJOY THIS SOUP! Adjust it however you feel - add in some chopped kale or spinach, add cooked chicken or tofu, swap out some veggies for others you have on hand, and/or serve it with fresh bread or shredded cheese (vegan or not). If you make it, please leave me a comment and let me know how it goes! SOUP’S ON!

Warm Thai Noodle Bowl with Almond Butter Sauce

Most families love a good noodle bowl and this one is no exception. I have replaced the traditional peanut sauce with an almond butter substitute for a few reasons, the most important being that peanut butter is not a healthful food (unfortunately 😩). Sorry to say! But it is my duty to educate and help others move in a direction of wellness with their diet, even if it means telling them some things they might not want to hear. More on peanut butter below.
The good news here, is that you needn’t have any feelings of guilt with a noodle bowl, particularly if you are loading it up with beautiful veggies, smothering it with a sauce made of quality ingredients, and are choosing better options with regards to the noodles. Yes, noodles are a refined food, and eating the whole grain would potentially have more benefits for your body, but choosing noodles sometimes can keep the kitchen fun rolling and support joy & happiness with food. Some of my favourite noodle choices are: brown rice, buckwheat, sweet potato, or quinoa noodles, all gluten free and offer substantially better health benefits than a traditional wheat noodle.
This almond butter sauce is super versatile! Feel free to make a double batch and use it as a simple veggie dip or for rice wraps, top some rice & veggies with it for lunch, or use it as a salad dressing. SO GOOD 😋 Also, feel free to try replacing the nut butter with a seed butter, if there are allergies or limitations at school/work - I would probably choose tahini or pumpkin seed butter or a mix of the two. I haven’t tried this yet, but if you do, let me know how it turns out!

Ok, so here’s some dreaded TRUTHS ABOUT PEANUT BUTTER my friends, and I am very sorry to say….

Peanut Butter Contains Aflatoxins: Because, unlike other nuts, peanuts grow underground, they are susceptible to mold and fungus and thus, are high in a specific carcinogenic type fungus called aflatoxins - linked to specific cancers, as well as delayed development in children.

High Toxic Load: Peanuts are one of the most heavily pesticide-ridden crops and, because they are grown underground, are also absorbing toxic waste and heavy metals from the soil. You can avoid these chemicals by choosing organic peanut butter, yes, but you will not avoid the mold/fungus.

High in the Wrong Kind of Fats: Although certain nuts contain beneficial, quality, fats, the peanut is not one of them. It is high in the polyunsaturated fat Omega-6, which, especially when consumed in large quantities (spoon in the peanut butter jar anyone?), will contribute to inflammation in the body, build up in the arteries, a potential increased risk in the development of heart disease, stroke, and many cancers.

Turn Rancid Quickly: Peanuts are a very volatile nut, meaning that their fats are rather unstable. If a peanut was harvested and you were to eat it right away, you wouldn’t have to worry about the freshness of this peanut or the stability of the oils within. However, that is simply not the case for North American consumers. By the time peanut butter reaches our shelves, (and who knows how long since they were harvested - months? years?) the fats, having been exposed to air & processing, have most likely turned rancid, regardless of whether the peanut butter is organic or not. The fats then, are now chemically altered, highly unstable and free-radical causing, which will increase cancer risk.

A decent answer: SWITCH TO ALMOND BUTTER!
Almonds are a healthful alternative to peanut butter and here are a few reasons why:

• They are lower in Omega-6 fats and have anti-inflammatory properties

• Contains quality monounsaturated fats, which can benefit heart health and lower cholesterol

• Contain healthful fibre, protein, Vitamin E, copper, and phosphorus

• High in magnesium, which can relax veins & arteries and improve blood flow & circulation

• Contain antioxidant properties

• Can improve digestion as well as stabilize blood sugar levels

Warm Thai Noodle Bowl with Almond Butter Sauce

Serves 4 - 6
Prep & Cook Time: 35 minutes

1 medium onion, chopped
2-3 Tbsp coconut oil
1 tsp salt
1 clove garlic, minced
2 heads of broccoli, chopped into bite-sized pieces
1 yellow pepper, sliced thin
2 cups purple cabbage, sliced thin
1 carrot, peeled & julienned
3 cups baby spinach
1/2 package of rice noodles or your favourite noodles (serving sizes will vary - make enough for roughly 4-6 servings)
3 spring onions, chopped
1/3 cup sesame seeds, toasted Or cashew pieces, toasted
Fresh cilantro
Lime for serving
Almond Butter Sauce
1/2 cup almond butter
2 cloves garlic, minced
1 Tbsp ginger, minced
2 Tbsp honey
¼ cup minced cilantro
1 lime, juiced
1 Tbsp sesame oil
¼ cup tamari
2 Tbsp rice vinegar
1/4 tsp sea salt
1 tsp organic sriracha, optional
2 Tbsp water to thin

• For the sauce, combine all ingredients in the blender and blend until smooth. Set aside.

• Boil water in a large pot & cook your noodles according to package directions, rinse & drain (al dente is best, as we will add the noodles to the pan and cook them a little further).

• In a large wok, heat oil & onions over medium heat until sizzling & onions are translucent. Add salt. Add broccoli & garlic and stir and simmer until broccoli begins to become tender (10mins).

• Add pepper, cabbage, carrots, and cook until all vegetables are just tender (do not overcook). Add cooked noodles, spinach, and as much sauce as is needed to coat the noodles well. Toss with tongs or two spatulas to mix well. Taste & adjust seasonings as you wish: more lime or sriracha.

• Serve in bowls topped with toasted sesame seeds or cashews, fresh cilantro, and a fresh squeeze of lime. Yum!

• Note: This noodle bowl is really yummy as lunch the next day, you don’t even need to bother reheating it - she’s just as good cold 😍

Lastly, ENJOY this meal - share it with your family & friends and feel good about a healthier switch to Almond Butter….so long Peanut Butter, we will miss you, but are better off without you 😘

As always, if you make this noodle bowl, PLEASE leave me a comment and let us all know how it turned out for you! Better yet, take a pic and post it to social media & tag me!

Creamy Wild Mushroom Soup

It is such an amazing thing to be able to walk into the forest, just a few steps from our door, and find funky edibles to create with and use to feed my family. This soup was inspired a while back, by a bountiful harvest of Honey mushrooms. I’ve made it many times since, with a mix of different wild mushrooms: morels, honeys, and just recently with some Conifer Bear’s Head (a weird looking one!). I’ve also made this soup during the winter months with some of our dried wild mushrooms and even with some store bought brown mushrooms & shiitakes. So if mushroom foraging isn’t your thing, or mushrooms don’t grow wild where you are, you can still make a mushroomy version of this soup that will taste amazing and nourish the soul 😋

A few great reasons to go mushroom hunting:

• Time in nature is fun & relaxing & good for your nervous system

• Wild mushrooms are high in protein, fibre, selenium, and one of the few natural food sources of vitamin D, which makes them a strong immune support

• They can help defend against cancer by protecting our cells against damage

• Cooking with wild mushrooms encourages experimentation & connection to your food, which is healing for the soul and promotes a positive relationship with food & body

• They are super tasty little guys

Note: Before adventuring out into the forest, remember to know what you are picking and learn about wild mushroom foraging or pick with a smarty pants who knows!

Creamy Wild Mushroom Soup

Makes 5-6 Servings
3 Tbsp coconut oil

1 large onion, finely diced

1 1/2 tsp sea salt

8 cloves garlic, minced

5 1/2 cups mixed wild mushrooms, sliced (honeys, shiitake, morel, brown, etc.)
2 Tbsp fresh thyme, packed
1/2 tsp fresh ground black pepper

3 cups high quality vegetable broth, preferably homemade

1 can full fat coconut milk


• In a large soup pot over medium high, heat coconut oil. 
 Add the onion and salt and saute until gently softened.

• Add the garlic, mushrooms, fresh thyme, and season liberally with pepper. Saute until mushrooms soften and flavours blend, this will take a good 15 minutes.

• Pour in the vegetable broth and coconut milk, bring to a boil, then reduce heat to a simmer and simmer low-medium for 20 - 25 minutes until mushrooms are well cooked, stirring occasionally. Adjust seasonings if needed (we like a lot of fresh pepper 😊 ). Remove from heat.

• With an immersion blender, blend soup until desired consistency is reached. You may also choose to transfer the soup to your blender and blend until creamy. Reheat gently. Soup will keep for 4-5 days in the fridge and also freezes well.

If you make this soup, be sure to comment below and let us know how it turned out!
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Creamy Turmeric Tahini Dressing

This dressing is an absolute stand-by in our house, I use it all the time.  We love it on a mixed green salad with chopped veggies, toasted almonds, and fresh sprouts, but you could use it on a quinoa or rice salad, in a veggie rice bowl, or straight up as a veggie dip. You may just want to double the recipe…it can disappear quickly. Enjoy!

Creamy Turmeric Tahini Dressing

3 Tbsp tahini
2 Tbsp tamari
1 clove garlic minced
1 Tbsp fresh ginger, minced
1 tsp fresh turmeric, minced or 1/2 tsp turmeric powder
1/4 tsp cumin
1/3 cup apple cider vinegar
2/3 cup olive oil
1-2 tsp maple syrup

• Place all ingredients in a blender and combine until smooth.

Simple. Delicious. Nourishing. Versatile.
Enjoy 😊

Lemon-Dill Quinoa Salad with Roasted Beets

We’ve been loving this salad for years. It’s one of those fabulous stand by’s that you can modify or swap in or out almost anything and it will still work well. You just can’t skip the fresh dill or the dressing!

This is a great salad to bring to a Barbecue or Potluck, or to make at the beginning of the week and eat for lunches and/or snacks throughout the week. It packs a nutritional punch, is loaded with protein & quality fat, and contains heaps of antioxidants and immune protective phytochemicals.
There are a few steps to this recipe, but none of them take much time. If you want to do a bit of prep to quicken the process, make your quinoa, roast your beets, and toast those pumpkin seeds ahead of time, the day before even, and this salad will be a quick & satisfying kitchen masterpiece!

Warning: You will definitely want to make more of this salad dressing to use on your leafy greens and/or to just have on hand for veggie dipping and the like - it’s my son’s favourite 😊

Lemon-Dill Quinoa Kale Salad with Roasted Beets

2 medium beets, peeled, cubed & roasted
3 cups cooked quinoa (1 cup dry)
1 head kale, stemmed & washed, chopped
Juice of 1 lemon
1 tsp salt
1 medium cucumber, seeded & diced small
1 red or yellow pepper, diced small
3 spring onions, chopped
½ cup chopped & packed fresh dill
½ cup pumpkin seeds, toasted
¼ cup hemp hearts
1/3 cup chopped pitted kalamata or black olives

Lemon-Dijon Dressing:
1 shallot, minced
1 clove garlic, minced
2 Tbsp fresh lemon juice
2 Tbsp white wine vinegar
2 tsp grainy Dijon mustard
1 tsp maple syrup
¼ tsp salt
½ cup olive oil
Lots of fresh black pepper

• To roast beets, toss cubed beets with a little coconut oil and season with salt & pepper. Roast @ 375 for 25 – 30, stirring occasionally, until browned around the edges. Set aside to cool.

• In a medium bowl, combine chopped kale, lemon juice and salt and massage kale well with your hands. Set aside.

• In a large bowl, combine cooked quinoa, chopped veggies, dill, toasted pumpkin seeds, and olives. Add cooled beets.

• To make the dressing: combine all ingredients in a blender or in a large jar and blend with an immersion blender.

• To assemble: to your large bowl of chopped veggies, add massaged kale and enough dressing to coat and toss well. Adjust seasoning as needed.

• This salad will keep 4 or 5 days. Toss with more dressing as the days progress to add moisture & flavour, as needed.

As always, if you make this beautiful quinoa salad, please let me know how much you love it (and even if you don’t) 😊 I would love to hear your feedback!

Black Bean & Cumin Spiced Cauliflower Tacos with Avocado Lime Crema

To keep things interesting around here, during times of Covid-19 isolation, we’ve brought back taco night! I’ve been noticing how important it is to keep things engaging & somewhat challenging, coming up with new creative activities and little games that we can all play to keep it light.

Also, every one loves tacos!

Any kind of meal that involves a few different ingredient options that everyone can make on their own is great for kids and a good opportunity for creativity. We made fish tacos with a mango + avocado salsa this week and are talking about how to make a great mexi-spiced tofu taco….stayed tuned for that!

Don’t let the ingredients list length make you nervous, because most of these things you will already have on hand and, if you don’t, you can get creative and use up what’s calling to you from your fridge 😉

Black Bean & Cumin Spiced Cauliflower Tacos with Avocado Lime Crema

Makes 8 - 10 tacos
For the Cauliflower:
1 head cauliflower cut up into bite-sized bits
2-3 Tbsp coconut oil, melted
1 tsp cumin
½ tsp coriander
½ tsp chili powder
½ tsp salt
Fresh pepper
Avocado Lime Crema:
1.5 ripe avocados
Juice of 1 lime
1 small clove of garlic, minced
½ tsp cumin
¼ tsp onion powder
¼ tsp salt
2-3 Tbsp coconut kefir or coconut cream
For the rest of the Tacos:
1 can refried black beans, heated in a frying pan with a bit of coconut oil
Shredded lettuce (we use romaine)
Shredded purple cabbage
Chopped fresh tomatoes
Cashew sour cream
Salsa (fresh is best)
Fresh cilantro
Soft Taco Shells (our favourite brand is Abuelo’s, made in the Comox Valley)

• For the cauliflower, preheat oven to 375F. Toss cauliflower pieces with oil and spices and spread out on a large glass-baking dish. Bake for 35-40 minutes or until crispy around the edges.

• Meanwhile, prepare your avocado lime crema by blending all ingredients in a blender or with an immersion blender until smooth.

• Prepare all other topping ingredients and warm your taco shells at 200F for roughly 10 minutes, or until just warm. To put together your tacos, start with a bit of refried beans, some shredded veg, the spiced cauliflower, and top with salsa and avocado lime crema. Devour immediately!

Make these tacos!
And may you find happiness in everything yummy 😋
Stay safe. Stay healthy. Remember laughter.

Red Lentil & Almond Burgers with Kale Pesto

Y-U-M!!! 😋
Rockin’ the New Year Plant-Based styles is making our bellies feel SO happy!
Inspired by the latest lentil challenge in our January Plant Based Transition Group, this burger has a few steps to make, but well worth the extra effort! This would be a great recipe to make on the weekend when you’re gearing up for a busy week of meal planning or when you’re hosting a dinner with some friends who are plant-based keeners (or are not, but could use some extra nutrients in their diet!). It makes a bunch of patties that can be used for dinner or lunch, can be served in a bun, on lettuce, in a wrap, or all by themselves, and can also be popped in the freezer to make your future weeks a little easier! 😉

Don’t skip the pesto though! Together, this combo is a bit of a late night dance party in your mouth, super filling & nutrient-packed, so that you won’t need much to go along side. I like to serve them up with a simple side salad or some steamed veg.
The best feedback I’ve gotten so far for this burger was my son’s clean plate!! YES!

Health Benefits of Red Lentils:

Low Glycemic Index (slow burning) Carbohydrates = Lots of solid, long-term energy
Rich, Plant-Based Source of Protein
High in Non-Heme Iron (the Plant kind)
High in Iron
Contain Vitamins A, K, C, B, and folate
High in Antioxidants & Phytonutrients, which aid the body to fight infection/disease
Contain Minerals: Calcium, Magnesium, Phosphorus, Potassium, Zinc, Manganese, Copper and Selenium
They are cute & yummy 😃

Red Lentil & Almond Burgers with Kale Pesto

Makes 12 – 16 medium sized burgers
For the Burgers:
2 cups red lentils, soaked 2- 4 hours, rinsed
4 cups water
2 bay leaves
1 large piece of kombu seaweed
1 Tbsp chia seeds + 3 Tbsp water
1 medium onion, sliced thin
2 medium red potatoes, grated
1 large carrot, grated
2 Tbsp coconut oil
1 tsp salt
3 – 4 cloves garlic, minced
1 tsp cumin
1 tsp paprika
1 tsp coriander
Lots of fresh pepper
1 1/4 cup almond meal/flour (or ground oats/oat flour)
2 Tbsp tamari
2 Tbsp maple syrup
½ cup sunflower seeds

• In a medium pot, combine lentils with water, bay leaves and seaweed.  Bring to a boil and then reduce to medium until lentils are soft (about 20 minutes). Once lentils are cooked, place them in a fine mesh strainer in the sink to drain excess liquid.

• In a small bowl, combine chia seeds with water and set aside to form a gel.

• In a saucepan, heat coconut oil over medium heat. Add onions, potatoes, carrots, salt, and garlic and sauté several minutes until they begin to soften. Add spices and cook another few minutes. Remove from heat.

• In your food processor, combine cooked lentils, chia gel, almond meal, tamari, and maple syrup. Blend until smooth. Transfer to a large bowl. Add remaining ingredients: cooked veggies and sunflower seeds and mix well with a spatula. Transfer bowl to the fridge to allow mix to set before forming into patties.

• Preheat oven to 375. Form burger mix into burgers and place on lined cookie sheets. Bake for 40 minutes (flipping half way, if you like).

• Serve burgers on a large leaf of lettuce with a dollop of pesto, some sprouts and any other toppings you may like. Enjoy!

• NOTE: these burgers freeze well once they are cooked. To reheat, defrost aprox. 30 minutes and pan-fry or bake until heated through.

Kale Pesto

1/3 cup pine nuts
1/3 cup pumpkin seeds
1 large head of kale, stemmed - 4 cups, packed
1 large bunch of basil – 1 cup, packed
3 cloves garlic, minced
1/3 cup olive oil
½ tsp salt
1/3 cup Nutritional yeast
¼ cup hemp hearts

• In a dry skillet, over medium heat, toast pine nuts and pumpkin seeds until toasted. Set aside to cool.

• In a large food processor, combine all ingredients and blend until smooth.

  There is still time to join in on our January Plant Based Transition Facebook Group! We’re sharing loads of information, recipes, ideas, meal planning tips, and finding motivation & inspiration through the support of being passionate about our health together!!

Creamy Coconut Carrot Soup

A simple weekday dinner or a fulfilling lunch, this soup is super simple to put together, nourishing for the belly and the soul, as well as totally delicious!
We tested this soup on a room full of 6 and unders, and got some super happy smiles and thumbs up from the littles and many happily surprised: “what did you put in that soup?” reactions from the parents. Always a huge compliment!

HINT: To make this soup taste extra amazing, make your own veggies stock: simply bring a pot of water and a bunch of loosely chopped vegetables to a boil, add salt, pepper, and any other desired herbs & spices, reduce heat and simmer for as many as 4 hours on low (I like to sauté the onions with some garlic & ginger with a bit of coconut oil first to add a bit of flavour). Strain out vegetables and here you have a delicious & simple vegetable broth. This kind of broth is great to make in the height of market season when there are loads of imperfect root vegetables like celeriac, parsnip, yams, potatoes, celery, carrots, & broccoli, just hanging about. YUM!

Creamy Coconut Carrot Soup

1 large onion, diced small
3 Tbsp coconut oil
1 tsp salt
2 ½ Tbsp minced ginger
1 large or 2 small cloves garlic, minced
1” fresh turmeric, minced
2 cups carrots, peeled & chopped
4 cups vegetable stocks
1 can full-fat coconut milk
½ cup toasted pumpkin seeds, for serving (optional) or toasted large flaked coconut 😋

• In a large soup pot, melt coconut oil and onions over medium heat. As onions become soft & translucent, add salt, ginger, garlic, turmeric, and carrots. Cook for about 10 minutes, stirring frequently, until carrots are slightly softened and mixture is fragrant.

• Add vegetable stock, bring to a boil and then reduce to a medium-low simmer for 15 minutes. Add coconut milk and simmer another 5 – 10 minutes.

• Serve with a sprinkle of toasted pumpkin seeds and/or a spoonful of coconut cream.

Like always, if you make this soup, please let me know how it went!
AND, if you don’t want to miss any upcoming recipes, be super to sign up for my email list below! I promise to only send out inspiration, upcoming class info & deliciousness!!

Green Curry Soup with Sesame Tofu

Warming to the soul, gentle on the belly, and all around satisfying, this is a soup that is incredibly versatile in that you can throw in any veggies you have lying around, serve with soaked brown rice for the big eaters (did I say teenager?) or swap in chicken for tofu, if that’s your fancy.
I find this recipe quick & easy because these are all ingredients that I mostly have in the house, so long as I have about a 25 minute window to get dinner on the table, this soup can make that happen!

But first, a quick word on Tofu…

A while back, we were a bit scared off of soy in the health industry due to its phytoestrogen content. Phytoestrogens are plant compounds and dietary estrogens that can only be consumed through food sources. Due to increases in hormone dysfunction and estrogen dominance issues in both men and women, there have been concerns about the regular consumption of phytoestrogens and their affect on thyroid function, reproductive development, and breast cancer risk. Like so many foods, the consumption of estrogen containing foods is problematic for some and beneficial for others.
As with all fluctuations in nutritional information, is it always important to do what is right for you, as an individual, with differing preferences, needs, history, and health struggles. If consuming estrogen of any kind is problematic for you, likely it is safest to steer clear. For many others, consuming tofu as part of a balanced, plant-based diet, can be health promoting.

Why consuming Tofu could be beneficial:

Soy consumption may actually lower your risks for breast cancer:

“Estrogen has positive effects in some tissues and potentially negative effects in others. For example, high levels of estrogen can be good for the bones but can increase the likelihood of developing breast cancer. Ideally, you’d like what’s called a “selective estrogen receptor modulator” in your body that would have proestrogenic effects in some tissues and antiestrogenic effects in others.
Well, that’s what soy phytoestrogens appear to be. Soy seems to lower breast cancer risk, an antiestrogenic effect, but can also help reduce menopausal hot-flash symptoms, a proestrogenic effect. So, by eating soy, you may be able to enjoy the best of both worlds. “1

More good news:

”According to Marji McCullough, ScD, RD, strategic director of nutritional epidemiology for the American Cancer Society, epidemiologic studies that followed large populations of healthy women for many years either have shown no association between soy and breast cancer or a protective association from eating soy. Even breast cancer survivors may not need to worry. Three studies looking at women’s eating habits and other lifestyle factors after breast cancer found that, in the combined total of 9,000 breast cancer survivors studied, eating soy actually lowered the risk of breast cancer recurrence, even in women with estrogen receptor–positive tumors (although less so), and regardless of whether they were taking tamoxifen.”2

As with all foods that have been processed in any way, choosing the right kind makes all the difference!

• Choose organic & non-GMO

• Check the label for weird preservatives & added “flavours”

• Buy plain (I prefer firm) and marinate yourself - keep reading for a super delicious & versatile marinade

• Buy sprouted or fermented where possible - these will be more digestible & will make the nutrient value more accessible

My favourite, locally processed Tofu:

No, we are not affiliates, I just like their product and always love to support local as much as possible!

Ok, so now that you’ve expanded your knowledge base on tofu 🤓, you’ve earned the recipe!

Green Curry Soup with Sesame Tofu

For the Sesame Baked Tofu:

1 block of tofu drained (I like to slice it into 1/2 - 1” slabs and wrap it in a tea towel on a plate. Then I’ll put lots of weight on top to drain all the water out, usually a large stack of plates, and leave it to drain for an hour or so)
3 Tbsp wheat-free tamari
1.5 Tbsp sesame oil
Lots of fresh pepper

Cut drained tofu into small cubes and toss with all other ingredients in a medium bowl. Allow to marinade for roughly 1/2 an hour. Bake @ 350F for 35-40 minutes, stirring and flipping cubes occasionally, until browned and a bit crispy. Remove from oven and set aside.

For the Soup

1 large onion, diced
3 Tbsp coconut oil
1/2 tsp salt
1 Tbsp minced fresh ginger
3-4 cloves garlic, minced
1 1/2 cups chopped cauliflower
1 1/2 cups chopped broccoli
1 cup diced or thinly sliced red pepper
4 cups vegetable stock
1 can full fat organic coconut milk
3 Tbsp green curry paste
1 Tbsp sesame oil
3 Tbsp wheat-free tamari
1 Tbsp maple syrup
Fresh pepper
1 recipe sesame baked tofu
2 large handfuls of chopped kale/swiss chard/spinach or a blend
Lime wedges for serving
Fresh cilantro for serving

• In a large soup pot, sauté onion with coconut oil and salt over medium heat until softened. Add ginger, garlic, and cauliflower, broccoli, & red pepper, and sauté another few minutes until fragrant.

• Add stock, coconut milk, curry paste, sesame oil, tamari, maple syrup and pepper, and stir well with a spatula to remove any clumps. Bring to a gentle boil, then reduce heat to low and allow to simmer for 20 - 30 minutes or until all vegetables are soft but not mushy.

• Add tofu and greens and allow greens to wilt and tofu to heat through. Serve with a squeeze of lime and fresh cilantro. You may wish to add a few scoops of rice, quinoa, or rice noodles for a larger, more dense meal. Enjoy!

If you make this soup, please let me know how it goes!! Better yet, take a most beautiful pic and post it on Instagram or Facebook and tag me 😋! I want to know if you are using my recipes!

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Resources:

1 - Greger, Michael, M.D., FACLM, “How Not To Die”, pg. 195
2 - Thalheimer, Judith C., RD, LDN, https://www.todaysdietitian.com/newarchives/040114p52.shtml

Yam & Quinoa Salad with Sesame Ginger Dressing

I am a die hard salad lover, I’m not gonna hide it!
But even for us die hards, you really must continue to mix it up in the kitchen or the salad ho hum boredom, can’t stand that same bloody balsamic vinaigrette one more day, takes over. During the winter months, it’s a great move to mix in some seasonal root vegetables with your leafy greens to shake up the salad routine. By also adding a high protein & complex carbohydrate component in the quinoa, this salad is a well rounded meal that will last you quite a few days!

Why we love Yams 🧡

• Yams are a great source of vitamin C, fibre, potassium, manganese, and B vitamins

• Yams are a starchy vegetable, made up of carbohydrates and dietary fiber which helps stabilize blood sugar levels - beneficial for diabetes

• They are known to reduce cardiovascular disease due to their high B6 content

• High in antioxidants and beneficial to proper function of the immune system

• Rich in minerals: vitamin A, C, B, thiamin, niacin, riboflavin and folic acid, as well as calcium, copper, potassium, manganese, iron and phosphorus

• High vitamin A contained in the yam is converted into beta-carotene which helps to maintain healthy mucous membranes in the eyes, aiding night vision and age related vision loss, and also supports healthy bone development and provides protection from lung and mouth cancers

Why we love Quinoa 💛

• Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids

• It is high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants

• Contains plant compounds called flavanoids known for their anti-inflammatory, anti-viral, anti-cancer, anti-depressant qualities

• Is low on the Glycemic Index which makes it great for stabilizing blood sugar levels

Yam & Quinoa Salad with Sesame Ginger Dressing

Ingredients:

1 medium sized Yam, cut into 1” cubes
1-2 Tbsp coconut oil
1/4 tsp salt
Fresh pepper
3/4 cup uncooked quinoa
1 1/2 cups water
2-3 cups packed spinach leaves, chopped small
1/4 cup minced red onion
1 red pepper, diced small
1/3 cup toasted sesame seeds
2 Tbsp hemp hearts
1/3 cup fresh cilantro (optional)
For the Sesame Ginger Dressing:
2 tsp fresh ginger, minced or grated
1 clove garlic, minced
2 Tbsp tamari
2 Tbsp sesame oil
1 Tbsp maple syrup
1/4 cup rice vinegar
1/2 cup olive oil
1/4 tsp salt
Fresh pepper
Instructions:

• Toss cubed yams in melted coconut oil and season with salt & pepper. Roast @ 375F for 25 minutes or until cooked through but not mushy. Cool slightly.

• Cook quinoa by combining dry quinoa with water. Season with a little salt and 1 tsp of coconut oil, if desired. Cool slightly.

• For the dressing, combine all ingredients in a glass jar and shake or stir until well combined.

• In a medium salad bowl, combine all salad ingredients with a fork. Coat with roughly 1/4 - 1/3 cup of the dressing, adjusting seasonings and volume of dressing as you go. Note: start with a smaller amount of dressing and add a little more at a time so as to not have it be too soaked.

• Will keep up to 5 days in the fridge.
  

If you try this recipe, PLEASE let me know how it turned out & how much you loved it (and even if you didn’t 😉) AND if you’d like more recipes like this one, sign up for the Newsletter below!

My ongoing advice for this New Year of 2019: EAT MORE PLANTS!!

Roasted Tomato & Black Bean Soup

When I say easy, what I mean is: your hubby, your kids, your nanny, maybe even your poodle could make it, easy! Well, almost, anyways 😉 but you get the idea.

So, here you are: a minimal ingredient, week night soup, that’s been a surprise hit in our home for a few weeks now. Most of the ingredients are the kinds of things that I have on hand, which makes this soup particularly fantastic when it comes to the last minute, no-idea-what’s-for-dinner, gotta-pull-something-outta-your-hat-and-quick, kinda night. Just be sure to use roasted diced tomatoes (and yes, absolutely you can roast them yourself, you go getter, you!) and not plain diced tomatoes because the flavour will certainly be lacking.

We topped this soup off with some cubed avocado and fresh cilantro, but you are most free to be creative and turn that garnish scene into whatever your lovely heart desires. Just be sure to let me know how amazing it turned out!

Roasted Tomato & Black Bean Soup

Prep & Cook Time: 25 minutes
Makes 6-8 servings

Ingredients

3 Tbsp coconut oil
1 large onion, diced
4 cloves garlic, minced
1 tsp cumin
1/2 tsp coriander
1 tsp salt
Fresh pepper
1 can black beans, drained and rinsed (15oz)
1 can roasted diced tomatoes, with juices (28oz)
3 cups vegetable stock
1 bunch of kale, washed, stemmed and chopped
1 Avocado (optional, for serving)
Chopped fresh cilantro (optional, for serving)

• In a medium-large soup pot, over medium heat, melt coconut oil and add onions, stirring until softened. Add garlic, stirring until just softened. Add spices and stir just until fragrant.

• Add beans, tomatoes, and vegetable stock and reduce heat to a strong simmer. Cover with lid and allow to simmer 15-20 minutes until beans are tender.

• Stir in kale, reduce heat, and allow to wilt another 10 minutes. Adjust seasonings as needed.

As with most soups, this one gets better and better day after day!

Roasted Cauliflower & Arugula Salad

If you are the kind of person who gets intimidated by all the gorgeous food photos online and wonders how those people can find the time and energy to make such gorgeous food all the time. This one’s for you.
This recipe is SUPER simple, uses easy to find ingredients, and has a very versatile dressing that you can easily use again and again for many other (potentially less-than-instagram-impressive) salads of all kinds!

If you felt like boosting the volume and density of this salad, by turning it into more of a meal, then I would suggest adding in some cooked quinoa or even a kamut rotini pasta kinda thing.
But simply as is, is quite lovely.

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Roasted Cauliflower & Arugula Salad

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Category: Salad, Side Dish, Main Course

Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian

Yield: 2-4

Ingredients

• 1 head cauliflower, cut into small florets

• 2 Tbsp coconut oil

• Salt & fresh pepper

• 1 red pepper, diced small

• 2 cups lightly packed arugula, roughly chopped

• 1/4 cup toasted pine nuts (or slivered almonds)

• 2 Tbsp pitted kalamata olives, roughly chopped

• For the dressing:

• 1 tsp dijon

• 1 tsp maple syrup

• 2 Tbsp red wine vinegar

• 4 Tbsp olive oil

• 1/4 tsp salt

• 1 small clove of garlic, minced

• Lots of fresh ground pepper

Instructions

1. Preheat your oven to 375F.

2. Toss cauliflower florets with coconut oil, salt & pepper and spread on a lined baking sheet. Roast for 30-35 minutes until lightly browned and fork-tender. Set aside to cool.

3. In a medium bowl, place cooled cauliflower and all other salad ingredients.

4. In a medium glass jar, place all dressing ingredients and shake well.

5. Toss salad ingredients with enough dressing to coat, adjusting seasonings as desired. Serve immediately.

Coconut Mango Blueberry Muffins

Mango + Blueberry + Coconut = I’m IN!!
This delicious powerhouse combo works beautifully in these muffins. What’s extra awesome, is that they are minimal ingredient and made simply with all, easy-to-find, whole food ingredients. My son’s first reaction should have been one of those funny-crazy kid youtube videos, because he was so excited about how good they were, that he had us all busting a gut in the kitchen over it. I haven’t met a kid yet who wasn’t pretty stoked on mangoes and blueberries, so these ones should be an easy sell 

If you feel like going the extra mile with this recipe, make your own almond flour by simply grinding up your favourite almonds in a dry food processor until a fine meal is formed.

Nutritional Tip: Store your almonds (and all nuts & flours) in your fridge, they will last longer and stay fresh. Once a nut gets too old, the oils start to turn. These rancid oils are at the root of many health struggles, including inflammation, cancer, atherosclerosis, Alzheimer’s, and many other damaging health conditions. Take good care of your nuts, my friends 

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Coconut Mango Blueberry Muffins

Yield: 12

Ingredients

• 1 1/4 cups almond meal

• 1/4 cup coconut flour

• 1/2 tsp baking soda

• 1/2 tsp baking powder

• 1/2 tsp good quality salt

• 2 eggs

• 1/3 cup maple syrup

• 1/4 cup coconut oil, melted

• 2 tsp vanilla

• 1/4 cup fresh lemon juice (1-2 lemons)

• 2 Tbsp lemon zest (2 lemons)

• 2 Tbsp chia seeds

• 1/2 cup shredded, unsweetened coconut

• 1/2 cup blueberries, fresh or frozen

• 1/2 cup fresh mango, diced small

Instructions

1. Preheat oven to 350F.

2. In a large bowl, whisk together almond meal, coconut flour, baking soda, and salt. Set aside.

3. In a medium bowl, whisk together egg, maple syrup, coconut oil, vanilla, lemon juice and zest. Stir in chia seeds and allow to set a few minutes.

4. Pour wet ingredients into your large bowl with the flour mixture and stir until just combined (do not over-mix). Fold in shredded coconut and fruit.

5. Distribute evenly among your lined muffin pan. Bake 25 minutes or until slightly browned and an inserted toothpick comes out clean. Cool for at least 30 minutes before serving (they will need time to set and will otherwise be crumbly). Enjoy!

Coconut Curry Butternut Soup

It’s a great time of year to use squash. They are abundant and satisfying, but are also nutrient-rich powerhouses. Butternut is one of my favourites! It is versatile, creamy, full-flavoured, and easy to work with. High in Vitamin C, iron, potassium, magnesium, and bursting with beta-carotene, this starch is low on the Glycemic Index and wonderful for hungry littles, growing teens, and adults needing something satiating.

This recipe is simple, quick, and just real yummy!

This soup is so flavourful, you needn’t add anything extra!

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Coconut Curry Butternut Squash Soup

Ingredients

• 2 cups butternut squash, peeled and cubed

• 1 large onion, chopped

• 3 Tbsp coconut oil

• 1 Tbsp minced garlic

• 1 Tbsp minced ginger

• 2 cups veggie broth

• 1 apple, peeled and cubed

• ½ tsp cumin

• 1 tsp curry powder

• ½ tsp cinnamon

• pinch salt

• 1 can coconut milk

Instructions

1. Preheat oven to 400F. Toss squash with 1 Tbsp coconut oil and season with salt and pepper. Roast for 15minutes or until just tender.

2. Heat remaining oil on medium-low, in a large soup pot. Add onion. Saute until soft and translucent. Add garlic and ginger and stir until fragrant.

3. Add veggie broth, apple, cooked squash and remaining spices, and simmer 10minutes or until squash is soft. Add coconut milk and stir.

4. Remove from heat and puree in blender. Return to stove and heat through. Enjoy!

Easy Chewy Granola Bars

It’s taken me a good while and several tries to come up with a granola bar recipe that is full of good stuff, stays chewy, and is quick and easy to throw together. Here it is. These are super popular with the kiddos, my active lady friends, and the backcountry boys alike.  This is a dependable, fool proof recipe, that turns out well every time.  Feel free to experiment and add your own flare!
Note: if your kids can’t bring nuts to school, simply swap out the almond butter for sunflower seed butter, pumpkin seed butter, or tahini!

Easy Chewy Granola Bars

Ingredients

1/2 cup almond butter
1/2 cup honey
2 tsp vanilla
2 tsp cinnamon
Good pinch of salt (1/4 tsp)
2 Tbsp coconut oil, melted
1/8 cup coconut sugar
1/2 cup pumpkin seeds
1/2 cup shredded unsweetened coconut
2 cups oats
1/2 cup dried cranberries
1/2 cup good quality (high cacao content) chocolate chips
1/4 cup water

Instructions

• Preheat oven to 350F and line an 8 x 8 pan with parchment.

• Combine almond butter and honey in a small saucepan over low heat until just melted. Remove from heat and transfer to a large mixing bowl.  Add in all remaining ingredients, stirring until well-combined (I will often use my hands for this).  If the mixture seems dry, add a few Tbsps of water at a time until desired consistency is reached.

• Pour mixture into your lined baking pan and press down with wet hands until evenly distributed. Bake for 30-45 minutes until edges are slightly browned.  Cool completely and cut into squares (I like to pop it into the freezer for 10 minutes before cutting).  Will keep refrigerated for up to a month.