Chickpeas are an excellent source of plant-protein. They are very high in fiber which is important for gut and heart-health and they also help to control blood-sugar levels. You may find it odd to use chickpeas in a treat, however, since they are naturally sweet tasting with a potato-like texture once blended they are really delicious when used in baking.

I like using dried chickpeas which I then soak for at least 12hrs to get rid of the undigestible sugars that often cause gas or bloating in some people. Once my chickpeas are cooked (boiled) I can use them in various dishes all week long. You can also use canned chickpeas for this recipe.

• 2 cups cooked chickpeas
• 4 tbs (generous) natural peanut-butter
• 1/4 cup (or more if you prefer) pure maple-syrup
•  pinch of Himalayan fine sea salt and cinnamon (optional)
• 3 drops natural vanilla extract
• handful of chocolate chips (I prefer Enjoy Life or Camino brands)

Directions

1. place all the above (except chocolate-chips) in your blender
2. blend until everything is well mixed
3. stir in chocolate chips
4. place a tsp amount size cookie on your baking tray
5. bake @350f for 20min. (should make appox. 20 or more cookies)

Squash is one of my favourite warming and tasting veggies. I slice it in half, remove the seeds and bake it faced down at 400f and it usually takes at least 40min. to cook or more depending on size.  If you can easily poke it with a fork, you know it’s ready.  You can pretty much stuff squash with anything you want or puree it into a soup. Stuff it with rice, quinoa or wheat-berry salad, or enjoy it with greek yogurt and honey.   Whether you go the sweet or savoury route, it’s delicious tasting nonetheless. For this recipe, I filled it with a wheat-berry salad (that I usually make in the spring and summer months), but I thought the nutty flavour wheat-berries have really compliment the squash well for this time of year.

Wheat-berries consist of the full wheat kernel (the bran, the germ and the endosperm) which makes them highly nutritious because they haven’t undergone any processing. High in protein, fiber and iron, they have a real nutty texture and flavour that I gravitate to.  They do take particularly long to cook (at least 50 min.), so be prepared for that.  You have to bring them to a boil and reduce to medium heat and let them simmer for about an hour.  This salad is great on its own, and it can really be enjoyed all year round.

• 2 cups cooked wheat berries
• handful (or more) of dried cranberries
• handful chopped natural walnuts
• 1/4 cup olive oil
• salt/pepper to taste
• 1 thinly chopped celery stalk
• 1/4 cup chopped red or green onions
• 1 tbs of liquid honey
• 1 tsp honey-mustard (optional)

Directions

1. mix all ingredients and keep refrigerated
2. fill (already baked) acorn squash with wheat-berry salad or enjoy on its own
3. squash can be eaten warmed (with added organic butter or ghee) or at room temperature, while the wheat-berry is best served at room-temperature or cold on it’s own

Maca is a superfood I really love because it serves a lot of purposes. I think picking superfoods can be overwhelming but this one is an easy addition to your diet because it actually tastes good. The biggest pro for me was that it’s an adaptogen, meaning it really goes to the areas that your body needs it most. It’s known for being hormone balancing, providing you with more physical energy and and mental clarity.  More so, it’s a complete protein and also has more calcium than milk. Coming from the radish family, the root of the Maca is usually made into powder which you can easily add to your smoothies. A lot of people think that Maca has a butterscotch taste, and I would have to agree. I’ve also added it to my lattes, along with honey or pure maple-syrup and it’s a great combo! The colour and smell of yellow Maca powder reminds me of Fall and so I thought a Fall-tasting smoothie would be appropriate;) I usually do my smoothies post-workout or for an afternoon snack, however, you can totally enjoy this for breakfast too!

• 1 cup organic coconut milk
• 2 tbs organic peanut butter (I like the company Nuts to You)
• 1 ripe banana
• cinnamon to taste
• 1 bosc pear
• 1 tbs Maca Root powder
• 3 ice cubes
• blend all the above and enjoy! (topped with toasted coconut flakes and hemp-seeds)

Cauliflower is cruciferous vegetable which has high anti-inflammatory benefits. Turmeric contains Curcumin which is the main active ingredient that makes this spice so magical. As a pretty active person, I’m particularly fond of it for its ability to help fight inflammation in the body. You can use Turmeric in many ways, but I especially enjoy it paired with cauliflower. Below is my recipe for a warming cauliflower side dish. I eye-ball the measurements for this one, so feel free to use more or less if you wish.

• 1 organic cauliflower
• raisins
• turmeric
• Himalayan fine sea salt and pepper
• olive oil
• coconut sugar

Directions

1. wash and cut cauliflower
2. place on your baking tray and add a handful of raisins
3. add 1 tbs of powdered turmeric
4. add salt/pepper/coconut sugar to taste
5. drizzle a generous amount of olive oil and mix everything well (with your hands) so that spices are evenly spread
6. bake @400f for 30min or until desired texture

Many years ago, coconut oil and it’s many forms were not so famous. People often thought it was a fad-food and the health benefits weren’t real. I remember at that time, my friends telling me that one day everything would be made from coconuts!! (I didn’t believe them.) As I sit here typing this, I cannot believe how true that has become. I drink coconut milk, use coconut sugar and spread coconut butter on everything. Of course, you must really love the smell and taste of coconut to really enjoy it.

Coconut oil is high in saturated fats, but they are from a natural plant-based source which can raise your good cholesterol, versus from animal sources which can raise your bad-cholesterol.  Coconut oil is on the the medium-chain triglycerides, meaning a type of fat that metabolizes faster in the body than other fats, so your body uses it quickly! Hence why coconut oil is known to increase your metabolism, and even better,  lower cholesterol and fight off bacteria.

Since coconut oil has a higher burning temperature it’s great for cooking eggs, pancakes and fresh-toast. You can also add it to your coffee or smoothies for extra flavour and health benefits. I love using coconut-butter because you get the flesh of the coconut along with it’s oil. Remember to warm it and mix it well so that it’s easily spreadable for later uses. There are no additives and it’s naturally sweet, high in fiber and super tasty!

I just LOVE making big, hearty salads! I like using different coloured veggies that have different textures and I especially love putting it altogether. A salad really does reflect your mood or season. Food should be colourful, full of nutrients and above all make you feel good!

• cooked organic quinoa (4-6 servings)
• 2-3 grated organic carrots
• 1/2 a small organic red cabbage
• 1/3 cup chopped red onion
• 2 cups chopped organic spinach
• 2 tbs chia-seeds and 2 tbs sesame seeds
• Dressing: 2 tbs honey mustard/1/3 cup apple cider vinegar/1/2 cup olive oil/sea salt/pepper to taste

If you’re looking to have dessert for breakfast…..here it is! There are no added sugars in these delicious smoothie bowls. If you use ripe bananas, your smoothies will taste sweet enough;) My kids lovvve this one! You can also make this the night before and add your toppings in the morning. (makes enough for two servings)

• 2 ripe bananas
• 2 tbs cacao powder
• 2-3 tbs natural organic peanut-butter
• 3 tbs chia-seeds
• 2/3 cup of oats
• 1 cup milk of choice
• Toppings: sliced bananas, chia-seeds, kamut puffs and vegan chocolate chips

The toppings are what make smoothie bowls so attractive, however, you and your kids won’t eat them unless they actually taste good. While most parents like hiding fruits or veggies in smoothies, it’s nice to show the green colour and tell your kids that it is indeed spinach! Once they taste it mixed in with all the other nutritious ingredients, it won’t be so bad;) I hope you and your family enjoy this yummy green goodness!

• 1 ripe banana
• 1 cup organic spinach
• 1/2 to 3/4 cup of oats
• 1/2 cup kefir or plain yogurt
• spinkle toppings: flax meal, pecans and kamut puffs

Directions

1. blend all ingredients in your food-processor or blender
2. sprinkle above toppings and enjoy!

These 6 ingredient clean muffins are kid-approved and school-safe! If you love that banana flavour, these are the muffins for you!

• 2 cups organic quick oats
• 1 cup plain full-fat yogurt
• 2-3 tbs raw honey (or creamed)
• 2 tbs chia-seeds
• 2 ripe bananas
• 1/2 unsweetened coconut flakes

Directions

1. place above ingredients in your food-processor and blend well
2. stir-in unsweetened coconut flakes
3. place liners in muffin tray
4. fill each cup with mixture
5. bake at 350f for 15-20 minutes
6. let muffins cool prior to serving

A simple and healthy dessert tart with minimal ingredients. My goal when I cook or bake is to keep things as easy, simple and healthy as possible. Here are my vegan tarts I whipped up for last nights dinner party which was served along my favourite all-natural vegan ice cream.

• 1 cup gluten-free organic quick oats
• 1 cup natural almonds
• 2-3 tbs raw honey (or creamed)
• 1/4 cup water
• 1 and 1/2 cups frozen wild blueberries
• 1 tbs coconut oil
• the juice of half a lemon
• himalayan sea salt(optional)

Directions

1. blend oats, almonds, 1/4 cup water, pinch of sea salt and 2-3 tbs honey until dough forms in food processor
2. in a pan over your stove top, simmer: coconut oil, blueberries, lemon juice, 1 tbs honey for 5 minutes
3. place liners in muffin tray and press a large tbs of dough along each container (use fingers for pressing)
4. fill each cup with blueberry mixture
5. bake at 350f for 15 minutes
6. this recipe makes 8 medium size tarts