If you’re not a baker, then making no-bake treats is the way to go! I like creating treats with clean, simple ingredients that take little time to make. These vegan snowballs are packed with winter flavours and make the perfect snack or dessert with a warm drink.

• 2 cups organic gluten-free quick oats
• 3/4 cups natural almonds
• 1/4 organic liquid honey or pure maple syrup
• 1/4 tsp vanilla extract
• 1/2 tsp of cinnamon and nutmeg or desired amount
• 1/3 cup dried unsweetened cranberries
• unsweetened dried coconut flakes

Directions

1. Blend all above ingredients in your food processor or blender (except cranberries and coconut)
2. blend until dough begins to stick together and slightly form
3. mix in cranberries with spatula
4. form into bite size balls and roll into coconut flakes
5. note: wet hands when rolling if dough is not sticky enough
   

I’m big on legumes because they are so high in fiber, with a mix of complex carbohydrates and excellent plant-protein. Split peas I find particularly tasty because they are slightly sweet with a starchy texture. Legumes are essential to a healthy diet. They provide so many health benefits and are considered nutrition-dense due to their high nutrient, low-calorie ratio. This filling soup is great for lunch or dinner and can be enjoyed with your favourite bread or crackers.

Ingredients

• 2 cups organic dried green split-peas
• 6 cups water
• 4 cloves garlic
• olive oil/salt/pepper
• 1 cup organic veggie broth
• 2 cups chopped organic carrots
• 1 cup chopped white onion
• 8-10 chopped small organic mushrooms

Directions

1. bring to a boil, cover and cook on medium heat for 30min: 2 cups of split-peas to 6 cups water with 2 cloves garlic and 2 tbs olive oil
2. in a pan over your stovetop, drizzle olive oil and add 2 cloves of minced garlic, 1 cup onions, salt/pepper (to taste) and stir until caramelized
3. add 2 cups chopped carrots, 1 cup chopped onion and 1 cup veggie broth adding a little more olive oil to taste
4. simmer for 10-15min stirring often until cooked
5. stir in veggies into pot of cooked split-peas and enjoy
   

Tasty, moist and school-safe pumpkin muffins make a delicious breakfast or snack. I kept them simple and added a date on top, however, you can add chocolate-chips, raisins or your choice of frosting and turn them into dessert. Pumpkins like the squash family are rich in antioxidants. Although they are actually a fruit, we tend to categorize and think of them as vegetables. These muffins are nut, dairy, flour, refined-sugar and oil-free!

Ingredients

• 2 cups baked fresh pumpkin pureed or 1 can organic pumpkin puree
• 2 cups organic rolled quick oats
• 2 organic eggs
• 1/2 cup pure maple syrup
• 1/2 cup plain rice milk
• 4 tbs unsweetened applesauce
• 1/2 tsp pure vanilla extract
• ground nutmeg and cinnamon
• 1 tsp baking powder
• dates (or your choice of topping)

Directions

1. in a bowl, whisk all wet ingredients: eggs, maple syrup, rice milk, applesauce and vanilla extract
2. in your food processor blend all dry ingredients: oats, baking powder, cinnamon and nutmeg (to taste)
3. add pumpkin puree to your food processor
4. add wet mixture into your food processor
5. blend all
6. pour mixture into lined muffin tray and top with dates
7. bake at 350f for 25-30min (makes 12 large muffins)

I created this soup on a whim, and it really stuck. It’s simple and tasty and believe it or not, pretty creamy tasting. With no actual butter or cream, it keeps the flavour of the vegetables strong and makes the whole soup even healthier. You can enjoy this soup hot or cold, but I think it’s the perfect starter on those chilly Fall or Winter days.

Ingredients

• 1 organic cauliflower
• 1 bosc pear
• 3-4 parsnips
• 2 cloves garlic
• 1 small sweet onion
• olive oil
• sea salt & pepper

Directions

1. fill pot with 8-10 cups water
2. add chopped cauliflower, pear, parsnips and garlic
3. 4 tbs olive oil
4. salt/pepper (to taste)
5. boil all over medium heat for 35-40min until soft
6. blend all contents and enjoy

Here’s a quick light Thanksgiving stuffing I created with few ingredients. I prefer to cook my stuffing on the side instead of stuffing it in the turkey. This can definitely be enjoyed as a side dish with any meal. I really wanted to make a dish that represented the flavours and ingredients of Fall. Hope you enjoy it;)

Ingredients

• 1 organic butternut squash
• 2 slices of sourdough bread
• 1/3 cup currants
• 1/3 cup unsalted pumpkin seeds
• 1 organic apple chopped
• 1/2 small onion chopped
• 1 tbs organic butter and olive oil (to taste) 1/4 cup of vegetable broth
• herbs de provence spice/nutmeg/sea salt and pepper

Directions

1. slice, clean and bake butternut squash face down for 30min. at 400f
2. in a pan over medium heat melt butter and add onions until caramelized
3. add chopped apple, pumpkin seeds and currants and bread and sauté until crisp
4. add all spices (to taste)
5. once cooked, chop butternut squash in cubes and add to pan
6. add broth and olive oil (to taste)
7. (optional) bake all for 15min @400f for a sticker texture

Vegetables like butternut squash and carrots are high in vitamin A which is especially important for eye and skin health. Get your full boost with this simple dairy-free vegetable soup! With very few ingredients to prep and 30 minutes to make, it’s the perfect soup for those crisp Fall days.

Ingredients

• 1 organic butternut squash
• 1/2 small onion (white or red)
• 1 clove of garlic
• 1-2 organic apples
• 6 organic carrots
• 4 cups of water
• 4 tbs olive oil/sea salt and pepper to taste

Directions

1. slice and clean out seeds of butternut squash and bake face down with skin at 400f for 30min
2. fill a pot with 4 cups of water
3. chop and add garlic, apple(s), carrots
4. add olive oil, sea salt and pepper to taste
5. boil for 30min
6. blend boiled veggies (with water) and baked butternut squash (without skin) in your food processor
7. add grated ginger and extra olive oil (optional)

It continues to surprise me that so many people think they have to do 100+ crunches a day in order to get a 6-pack!!! One of the biggest fitness myths is the idea that you can get serious results by over-training or focusing on only one problematic area of the body. Sorry to break it to you…. But unfortunately, you cannot lose weight and get muscle definition by working out a single body part. Let’s remember that strength and definition have nothing to do with each other, however, the goal is to achieve both.

Fat loss varies from person to person. Losing fat on the problematic area around the abdomen for example, requires a total body fat loss. While one person can eat whatever they want while still maintaining muscle definition, another may have to be more disciplined with their food and fitness regimen in order to see results. You also have to factor in that some people genetically have a lower body-fat percentage and therefore muscle definition protrudes a lot quicker. When muscle to fat ratio is higher, the body appears leaner and more muscular.

By engaging in more aerobic based workouts, you will be able to burn more calories a lot faster and therefore see muscle definition a lot quicker. Where your body likes to hold onto its fat has a lot to do with your genetic makeup. You cannot expect to lose fat in only one area and not the others. One area may appear leaner than the other once fat is lost, but often there wasn’t as much fat in that area to begin with.

One thing is certain, spot training will totally make you stronger and help to build muscle, but it won’t make you look any more defined unless your diet/activity level changes and overall body-fat is lost.

If you’re the type of person that struggles with weight, your best bet is to do a full-body workout in order to burn substantial calories, but above all, you must eat well to see results.

Remember, eating well does not mean starving yourself either. Eating well means eating whole foods that are filled with proper nutrients (fuel) for your body to function optimally.

For the average individual, the goal is to be able to upkeep a realistic, body-weight and lifestyle. Once that is achieved, definition will follow. It has nothing to do with how many crunches you do;)

Switch your brown rice for some nutty, sweet tasting wheat berries. Being part of the wheat family, (they do contain gluten), however, wheat berries are an excellent whole-grain option because they are high in fiber, B vitamins and protein. Wheat berries are basically the wheat kernel before it gets processed. The ground form of this would be whole-wheat flour. I love this slightly sweet cold salad as a lunch option because it doesn’t spoil. It tastes just as good the first day as it does on the third. Make a big batch for the week, and it enjoy for lunch or snack.

Ingredients (serves 4)

• 2 cups wheat berries
• 1 1/2 cups chickpeas
• 1/2 cup grated organic carrots
• 1/3 cup raisins
• chopped green or red onion (to taste)
• 1 celery stalk chopped
• 1 tbs honey mustard
• 3 tbs olive oil
• salt/pepper (to taste)
• 1 tsp honey (optional)

Directions

1. bring to a boil 2 cups of wheat berries in 6 cups of water with a pinch of salt and simmer for 45-60 min. max
2. strain
3. add all above ingredients and dressing
4. mix well and refrigerate

Nut-free (school safe), flourless and refined sugar-free, Carrot-Raisin muffins that make the perfect nutritious high-fiber snack;) Enjoy them warmed with coconut oil or organic butter spread or take them on-the-go.

Ingredients (makes 12 regular muffin sized)

• 1/3 cup pure maple syrup
• 2 organic eggs
• 3/4 cup organic milk
• 2 tbs olive oil
• 1/3 to 1/2 cup grated organic carrots
• 2 1/2 cups organic rolled oats
• 2 tsp baking powder
• 1/3 cup raisins
• 1/4 ground flax seeds
• cinnamon to taste

Directions

1. lightly beat the eggs
2. mix in all wet ingredients
3. in a separate bowl mix all dry ingredients
4. add wet ingredients to dry and mix until well combined
5. fill lined muffin tray with mixture
6. bake at 375f for 25 minutes

If you’re looking for a yummy salad that everyone will love for your next party…this is the one to make!

Ingredients / Directions

• 2 cups organic cooked quinoa
• 1 can organic corn
• 1 cup cooked black beans
• 2 avocados
• 1 cup chopped cherry tomatoes
• 1/2 a small red onion chopped
• olive oil/sea salt/pepper as desired
• squeezed lime juice and cilantro (optional)
• mix well, refrigerate and serve!