So often we prepare particular foods simply because it's a habit or we feel as though we would be missing something if they weren't on our plate (think starchy carbohydrates: pasta, rice, bread, potatoes, etc.) They can be filler foods that aren't overly nutrient dense but we eat them regularly anyway because they are easy to prepare and require minimal thought. What if I told you that you could swap out rice occasionally in place of cauliflower and you may not even notice?

Cauliflower is a great source of vitamin C (yes, the vitamin that oranges are famous for), vitamin K, folate and fibre (just to name a few). As an added bonus, cauliflower is lower in calories per serving than rice, meaning we get a larger portion (and let's be real - larger portions are always better).

Feel free to spice up your cauliflower rice however you'd like - this is just a simple recipe for quick and easy preparation! Want to spice up your dish even more? Add garlic, onions, shredded carrots, eggs, coconut amino (or soy sauce) and chopped chicken breast for a healthier spin on chicken fried rice. 

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I hate to toot my own horn... but I must say, these are very likely the BEST whole food treat I've ever made! It took 3 batches to get it perfect (and the taste testing process was tough) but I think it is finally ready to be shared (oh the things I do for you guys)!

These brownies have a peanut butter cup twist and will make your tastebuds dance with delight! The best part? They are completely free of refined white sugar and are also gluten free AND dairy free (for my food sensitivity sufferers and die-hard primal eaters out there).

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Who doesn't love the combination of peanut butter, banana and chocolate? These muffins are extremely simple and delicious. They are a great mix of healthy ingredients with a touch of sweet making them the perfect treat for people of all ages! 

So many of my clients are sensitive to gluten and/or dairy meaning they typically avoid muffins at all costs. However, this recipe is 100% gluten and dairy free making it a great option for many of my clients and any of you out there who are also living with food sensitivities. Remember - if your goal is weight loss and you're constantly consuming foods you're sensitive to (and thus increasing inflammation in the body), weight loss will be extremely difficult!

Prepare a batch of these muffins this weekend and let me know what you think in the comments below!

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These ribs have got to be the BEST ribs I've ever made - they fall off the bone and are absolutely delicious! One of the greatest things about this recipe is that it contains NO store bought BBQ sauce or ketchup (which we all know - many brands contain a lot of added sugar or even worse - high fructose corn syrup). Throw these in your slow cooker this weekend - you will not be disappointed! 

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When you're looking for a decadent dessert to prepare for your next dinner party I suggest giving this pudding a try! Feel free to spice this pudding up however you'd like - adding nuts, coconut or dark chocolate chips for a simple twist. This pudding is fantastic because it contains NO refined sugar and contains lots of healthy fats from the avocado and nut butter. This treat will keep you satisfied much longer than the traditional sugar-laden chocolate pudding. Enjoy! 

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Do you find yourself bored of the same old snacks everyday? Do you find yourself reaching for the candy dish or hitting up the vending machine just for some variety? Does your lonely snack of just an apple leave you hungrier than you were before your snack? This may sound like an infomercial but I have some great options for you!

Below I’ve outlined some tasty alternatives for traditional snack foods that are sure to spice up your day and get you excited about your snacks again. These snacks not only have great flavour but they contain a perfect balance of macronutrients (read more about balancing your blood sugar through snacks here). All of these snacks take minimal time to assemble and by preparing several of these recipes ahead of time you will be sure to stick to your nutrition plan this week (remember - it's when we allow ourselves to get too hungry or our blood sugar levels get too low that we don't make the best nutrition choices)!

Curry Roasted Pumpkin Seeds

During the winter months getting enough zinc is important in helping to boost our immune system. Try this recipe to get a great source of zinc and a hit of protein at snack time.

Ingredients

1 cup of pumpkin seeds

2 teaspoons of olive oil

2 teaspoons of curry powder

1/2 teaspoon of salt

Preparation

Preheat oven to 300F.

Coat pumpkin seeds with oil then toss with curry powder and salt.

Roast seeds on a baking sheet for 20 minutes.

I recommend a 1 ounce serving of pumpkin seeds served with 1 apple.

Sesame Popcorn

Ingredients

1/4 cup unpopped popcorn kernels

1 tablespoon of coconut oil or butter (for popping on the stove) - omit if you have an air popper

2 teaspoons of sesame oil

1/2 teaspoon of sesame seeds (optional)

Preparation

Pop kernels in a stock pot over the stove with coconut oil/butter. 

Once popped, remove from stock pot and toss popcorn with sesame oil and sesame seeds.

I recommend using a stockpot and some coconut oil or butter on the stove to make popcorn. Check out this YouTube video to guide you through making your own popcorn at home.

Health tip: I recommend avoiding the store bought microwave popcorn (even SmartPop or one of those “healthier” varieties). The lining of those microwave popcorn bags (perfluorooctanoic acid, also known as C8) is made of the same ingredients used in Teflon pans.

As stated by Dr. Andrew Weil

In June 2005, a scientific advisory panel to the U.S. Environmental Protection Agency (EPA) identified PFOA as a "likely carcinogen" but drew no conclusions as to whether products made with it pose a cancer risk to humans. However, animal studies have identified four types of tumors in rats and mice exposed to PFOA.

While scientific studies have not established a link between microwave popcorn bags and other products containing trace amounts of PFOA to increases in cancer in humans, the chemical has been shown to cause cancer and birth defects in animals, and it is so pervasive that it's detectable in the blood of 95 percent of Americans.

 

Chia Pudding

Ingredients

½ cup chia seeds

2 cup almond milk

1 tbsp maple syrup

4 tbsp raisins

Preparation

Combine all ingredients into 4 - 4 ounce or 8 ounce mason jars (or small glass storage containers)

Stir well and let sit overnight.

Leave jars in the fridge for quick grab-and-go snacks for the week.

Nut and Dark Chocolate Balls

Ingredients

1/4 cup of unsalted almonds

1 ounce of dark chocolate (70-80 percent cocoa), melted in microwave or double boiler

1/2 tablespoon of dried cranberries or cherries

1/8 teaspoon of Himalayan sea salt

Preparation

In a bowl, mix together almonds and melted dark chocolate.

Drop mixture onto wax paper.

Refrigerate until set. 

Recipe makes 1 serving.

I recommend tripling or quadrupling this recipe to make 3 or 4 servings at one time.

Chocolate Avocado Pudding

Ingredients

1 ripe avocado, cubed

2 tbsp cocoa powder

2 tbsp maple syrup

3 tbsp unsweetened almond milk

1 tsp vanilla extract

1 cup fresh berries

Preparation

Place avocado in a blender or food processor and blend until smooth.

Add the remaining ingredients except the berries.

Serve topped with fresh berries.

May be kept refrigerated for one day until needed. Recipe makes 2 servings.

Hopefully these recipes help to spice up your menu plan this week! Do you have other grab-and-go recipes that you love? Share them in the comments below! 

Yours in Health,

Kristin

This lazy-man's frittata is made for people who leave little to no time in the morning for breakfast. You can add any vegetables and spices you'd like, however to keep it as easy as possible I stuck to nothing you had to chop 🙂 

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This recipe is literally some of the greatest flavours thrown together to make an amazing dish! I recommend serving with roasted yams and brussels sprouts for a gourmet looking meal that is so quick and easy to put together (tip: make extra maple drizzle for the vegetables - you're welcome 🙂 ).

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Tacos were my absolute favourite food growing up. However, it wasn't until I had finished 5 years of nutrition schooling/interning that I had taken the time to read the back of that little package. After seeing such a huge list of unnecessary ingredients, such as "corn maltodextrin", "sugar", "caramel colour", "hydrolyzed soya and corn protein" (in taco seasoning, really?) the quest for finding a delicious taco seasoning recipe was on.

I recommend making this seasoning in a larger batch and storing it in a spice shaker for easy use. Remember - eating is not about perfection but if we can make these simple substitutions (which taste just as delicious!) then we are definitely on the road to a healthier life. 

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