Category: Plant Based

No-Bake Almond Butter Trail Mix Bars (Gluten Free, Vegan, Paleo, Dairy Free, Refined Sugar Free)

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It’s almost the holiday season! Which means I’m going to be getting my baking on REAL soon. I LOVE cooking and baking for friends and family and these trail mix bars are going to be a hit. 

They took only minutes to whip up and the best part, they are no-bake! I love me some no-bake recipes. It means I can dirty less pots and pans in the process. 

Meet my Almond Butter Trail Mix Bars.

Back in the day when I didn’t care about ingredients and sugar, I ate trail mix and granola bars like they were no ones business. Food companies do a great job marketing their products, leading you on to believe that their bars are healthy. 

And well, I got sold. Over and over again. And so did my parents.

Of course now it’s a different story. I read labels and look out for gluten, gmo ingredients, high sugar content and so on. In fact, it’s not often that I buy packaged foods, unless I know they are from trusted paleo and keto companies. 

Now let’s get real for a minute though. These trail mix bars aren’t meant to be something you chow down on and eat like 10 (although, it’s easy to do that!). They are dipped in chocolate and even though I choose the best organic ingredients and dairy free chocolate, they are a treat. Mind you, a MUCH healthier treat and bar than something you’d pick up at the grocery store. 

They are loaded with healthy fats and omega 3’s, gluten free, dairy free and refined sugar free. Get creative with this recipe and use your favourite trail mix ingredients. I used up what I had on hand and for a little sweetness, added in some dried cherries. Cherries and chocolate together are one of my favourite combos! Try my Chocolate Chip Cherry Muffins here. 

Onto the baking! Hope you enjoy these delicious gems as much as we did 🙂

P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!

 

No-Bake Almond Butter Trail Mix Bars

A no-bake delicious low sugar trail mix bar that is free from gluten, diary and refined sugar. 
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Course: Dessert, Treats
Keyword: baking, dairy free, gluten free, healthy fats, holisticwellness, low sugar, paleo, paleodesserts, paleotreats, refined sugar free, treats
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 8
Author: Samantha Gladish

Ingredients

  • 2 tbsp maple syrup
  • 3/4 cup almond butter
  • 1 tbsp coconut oil
  • 1 cup crispy rice cereal I used GoGo Quinoa Chocolate Puffed Cereal
  • 1/2 tsp sea salt
  • 1/4 cup dried cherries or other dried fruit
  • 3/4 - 1 cup mixed seeds I used pumpkin seeds and sunflower seeds

CHOCOLATE COATING:

  • 3/4 cup dark chocolate chips
  • 1 tbsp coconut oil

Instructions

  • Line a baking try with parchment paper. Melt together, over medium-low heat, maple syrup, almond butter and coconut oil. Be sure not to boil the mixture, otherwise, the almond butter will start to burn the bottom of your pot.
  • Once mixture is melted, add in crispy cereal, sea salt, dried fruit, seeds (leaving out the chocolate chips and coconut oil for coating).
  • Combine the mixture well in your pot. Once well mixed, scoop out onto parchment paper and using a spatula, spread it out evenly, making sure to press down firmly. It won't take up the entire baking tray. Just spread it out into a square or rectangular shape. Then place it in the freezer to set.
  • Meanwhile, over a double boiler, melt together chocolate chips and coconut oil.
  • Remove bars from the freezer and using a sharp knife, cut them into 12 individual bars.
  • Dip one side of the bars into the melted chocolate and place chocolate side up, back onto the parchment paper. Once all bars have been dipped (feel free to cover the entire bar in chocolate), place it back into the freezer for 20 minutes to set.
  • Remove from the freezer and enjoy! Store bars in a sealed container in the fridge for up to 2 weeks or keep in the freezer.

Notes

Links to Products used in this Recipe:
Amazon:
Go Go Quinoa Cereal
Eden Organic Dried Cherries
PureFeast: (use code HOLISTICWELLNESS to save 10% on orders over $75)
Raw Almond Butter
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Metabolism Boosting Hemp Seed Breakfast Cereal (High Fat, Low Carb, Paleo, Grain Free)

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Fats are making a comeback and thank god! There’s been so much fat-fear mongering over the years, which has caused MORE disease and issues with diabetes, heart health, hormones, weight and cholesterol. 

I’ve said it before and I’ll say it again… Fat does not make you fat, sugar does! Now of course, if you’re eating fried foods and GMO vegetable oils – these will have a negative impact on inflammation and your waist line, but I’m taking about avocados, nuts, seeds, animal fats, olive oil, coconut oil, ghee, grass fed butter and all the delicious, healthy fats that fuel your brain and hormones. 

And speaking of hormones, have you tuned into my podcast – Healthy Hormones for Women? I’m super stoked for my podcast and being able to connect with YOU in a new way and to continue to bring you information and inspiration for living a healthy, more vibrant life. 

If you haven’t yet left a review or a rating, I would ABSOLUTELY love it if you could. Simply head on over to iTunes or Stitcher, leave your review or rating, take a screenshot and email it over to us at – info@holisticwellness.ca and we’ll hook you up with my FREE 3-Day Hormone Balancing Meal Plan ? This meal plan contains 10 delicious recipes that are low-inflammatory, healing for your hormones and will super charge your energy. 

Ok… now back to fats and this delicious and quick breakfast cereal. The ladies in my 12 Week High Fat, Low Carb Program are loving this recipe. I’ve got them loading up on hormone balancing fats throughout the day, ditching the gluten and grains (which are very inflammatory) and shedding fat while eating delicious meals ?? In addition to this metabolism boosting breakfast, you might like this breakfast scramble recipe here. 

The bonus of eating fats? It helps to nourish your skin, hair and nails. Ok, let’s get cooking and fuelling our metabolism first thing in the morning. Cuz girl… if you’re still waking up and eating bagels, toast, high fruit smoothies and high carb foods – you are NOT fuelling your metabolism and are in turn, creating an insulin spike, which will cause you to GAIN weight. Make the switch to this breakfast and you’ll start seeing some results!

High Fat Hemp Seed Breakfast Cereal
Serves 1
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Prep Time
3 min
Cook Time
5 min
Total Time
8 min
Prep Time
3 min
Cook Time
5 min
Total Time
8 min
Ingredients
  1. 1 cup unsweetened almond or coconut milk
  2. 1/2 cup hemp seeds
  3. 1 tablespoon ground flax seeds
  4. 1 tablespoon chia seeds
  5. 5-6 drops alcohol free stevia (or lakanto, xylitol or erythritol - all optional)
  6. 1 teaspoon cinnamon
  7. 1/4 tsp alcohol free vanilla extract (optional)
  8. 3-4 walnuts
Instructions
  1. Combine the milk, hemp seeds, ground flax, chia, cinnamon and vanilla in a small pot over medium heat. Stir until boiling.
  2. Once it’s boiling, bring down the heat to a low-medium and simmer for about 4 minutes. When the porridge has thickened, remove it from the heat and serve in a bowl.
  3. Add the stevia (optional) and top with walnuts.
Holistic Wellness https://holisticwellness.ca/
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Chocolate Coconut Cherry Fat Bombs (High Fat, Low Carb)

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Chocolate, coconut and cherry is pretty much a magical match made in heaven. 

These delicious fat bombs are so-damn-good and perfect to whip up for your special Valentine. 

I just absolutely love cherries! I buy tart frozen cherries and always keep a stash in the freezer. They are perfectly sweet and in fact, are great for combating inflammation and helping with sleep as they contain melatonin. 

Melatonin is a hormone secreted at night by the pineal gland in the center of your brain to help to regulate your circadian rhythm. In order to produce adequate amounts of melatonin, it’s important that you head outside for at least 30 minutes – 2 hours a day (regardless of the weather), as natural light exposure helps support your natural circadian rhythm.

But melatonin is not only produced in the pineal gland—it is also naturally present in certain foods, cherries being one of them. Their was a study done on participants who drank tart cherry juice post workout to help with their recovery and they found that not only did the cherry juice help combat inflammation, but it also increased melatonin levels. 

Now, if you eat these delicious gems during the day, trust me, you’re not going to all of a sudden do a face plant on the floor and fall asleep. It’s not that strong! But they might help encourage better sleep – bonus!

As we age, we produce less melatonin, which is often the reason why so many elderly men and women struggle with insomnia. And if you throw in autoimmunity or other health complications and conditions, lacking sleep means your body is not healing. 

As I work on healing my Hashimoto’s, sleep has become my number one priority. And guess what? I’m feeling like a million bucks because I’ve been sleeping so well. 

Last year I had so many issues with sleep, getting to sleep, staying asleep and because of it, my healing process was taking a long time. I felt exhausted (obviously) and this started to affect my workouts and my day-to-day. 

Now, I’m working out 4 days a week and sleep through the night. I do take a cocktail of supplements before bed and I’ve been using the true dark glasses at night if I’m watching netflix. These glasses have been a GAME changer for blocking out blue light. I recommend getting both the yellow (for the computer) and the red glasses (the stronger ones for tv and sleep). 

Anyhow, enough talking. Let’s get to these delicious Chocolate Coconut Cherry Fat Bombs. Oh! and Happy Valentines Day xoxo

P.S. Here is the silicon molds I used for this recipe. I ordered it off of amazon here. These molds are a game-changer for baking. Easy clean up and nothing sticks to them!

P.P.S. If you’re loving the high fat, low carb way of eating, then click here to learn more about my metabolic reset weight loss program. This 12 week program is amazing for helping you burn fat and balance your hormones.

Chocolate Coconut Cherry Fat Bombs
Yields 30
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Ingredients
  1. CHERRY FILLING
  2. 1 cup full fat coconut cream (from top of canned coconut milk)
  3. 3/4 cup frozen tart cherries, pitted
  4. 1 tbsp lakanto or swerve (optional)
  5. 1 tsp vanilla extract
  6. CHOCOLATE COATING
  7. 1/3 cup dark chocolate chips
  8. 2 tbsp shredded cacao butter (optional)
  9. 1 tbsp coconut oil
Instructions
  1. CHERRY FILLING: place all cherry filling ingredients into a food processor and combine until creamy. Spoon mixture into mini silicon molds. (you can use any size, I personally like the mini ones. My silicon mold holds 30). Spoon mixture about 3/4 of the way, leaving space to pour in chocolate.
  2. Place in the freezer for 20-30 minutes to harden.
  3. CHOCOLATE COATING: over a double boiler, melt together chocolate chips, cacao butter and coconut oil. Once melted and smooth, remove fat bombs from freezer and pour in chocolate over each mold.
  4. Place back in the freezer for 1-2 hours to set and harden. When ready to serve, remove from freezer and pop out fat bombs from the molds. The silicon is great as the fat bombs don't stick and pop right out! These fat bombs melt fairly quickly, so eat right away once out of the freezer.
  5. Can keep stored in the freezer for up to 2 months.
Holistic Wellness https://holisticwellness.ca/
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Avocado Fudgesicles

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Girrrrrllll, this is the perfect summer treat that you are gonna wanna make all.summer.long.

Summer is not only my favourite time of year because it’s hot and sunny out, but because I feel like I can get extra creative with recipes that are refreshing and healthy all at the same time. 

This delicious fudgey gems are gonna be your new fav! And they only take minutes to make. You do need to be patient and let them set for a few hours, but they are worth the wait. 

I’m sure you’ve seen your fair share of popsicles popping up on your social media feeds, and why not! Homemade popsicles are so easy to make and with just a few ingredients you can whip up a healthy treat minus the added sugars and junk you find in most store bought brands. 

Well you know that homemade and all natural is how we roll over here at Holistic Wellness. I wouldn’t have it any other way!

If you haven’t tried out my Avocado Chocolate Pudding yet (which totally doubles as a face mask), you have got to get your hands on that recipe, like now. 

I basically took that recipe and make fudgesicles out of it. I know, genius right!? 

If you’ve got little kiddos at home they won’t even know there is healthy avocado in here. There’s nothing like getting a little sneaky. And sometimes, it’s your hubby you’ve got to hide the ingredients from, not the kiddos! Hey, a healthy girls gotta do what a girls gotta do. I’m not judging!

To sweeten these gems I used BeeKeepers Raw Honey with Cacao. It was the perfect addition to these healthy treats. If you don’t have this honey, not to worry. Any raw honey will do (I love Beekeepers and Fairhaven Farms – local and sooo good!) or you can use maple syrup. 

Avocado Fudgesicles
Yields 6
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Prep Time
5 min
Cook Time
2 hr
Prep Time
5 min
Cook Time
2 hr
Ingredients
  1. 2 small avocados
  2. 1 cup full fat coconut milk
  3. 3 tbsp beekeepers naturals cacao honey (or maple syrup or regular raw honey)
  4. 1 tsp vanilla extract
  5. 1⁄3 cup unsweetened cacao powder
  6. Pinch of sea salt
  7. Melted chocolate (optional, for drizzle)
Instructions
  1. Add all ingredients into a food processor and puree until smooth and creamy.
  2. Transfer mixture to popsicle tray, and insert sticks.
  3. Freeze for 2 hours or overnight.
  4. Unmold and serve (you may need to run under hot water to gently loosen out of tray)
Notes
  1. *Feel free to drizzle on some melted chocolate! I like using Giddy Yoyo chocolate with vanilla or Altereco burnt caramel chocolate
Holistic Wellness https://holisticwellness.ca/
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No-Bake Gluten Free Chocolate Chip Granola Bars

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Nothing beats a no-bake recipe! I mean, does it get any easier?

I was heading into a meeting the other day and well, of course, I just had to bring something for everyone to munch on. I have a really hard time showing up to things empty handed, and so these bars were the perfect meeting snack!

And I should probably mention that I hadn’t recipe tested them before bringing them to the meeting, so everyone essentially became my guinea pig. And they were totally fine with that! I mean, who doesn’t love free food?

You can get really creative with this recipe and add or take out whatever ingredients you like! Some delicious additions would be dried cherries or blueberries, or even goji berries. If you want them a little less sweet, leave out the chocolate chips. As for the binder, I used rainforest butter. 

If you haven’t tried this delicious nut butter yet, you are missing out. It’s a blend of cashew, brazil nut and coconut and it is deeeelish! Alternatively, you can use almond butter or even peanut butter. Regardless, any nut or seed butter would work well. 

As with most recipes, nothing beats making them at home. You can control the ingredients that go in and avoid certain things such as: non-gmos, added sugars and preservatives, none of which should belong in a granola bar, let alone any recipe! 

Hope you enjoy these no-bake bars as much as I did. They didn’t last long, as is the case with most of the recipes I bake 🙂 

No-Bake Gluten Free Granola Bars
Serves 10
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Ingredients
  1. 1 cup packed medjool dates, pitted
  2. 1/4 cup maple syrup
  3. 1/4 cup rainforest butter (or any nut butter you prefer)
  4. 3/4 cup raw nuts (such as pecans and almonds)
  5. 1 1/2 cups gluten free rolled oats
  6. 1/4 cup dairy free dark chocolate chips (Enjoy Life Brand)
Instructions
  1. Place dates in a food processor and blend until a small ball is formed and dates are well broken up.
  2. Transfer to a large mixing bowl and add oats, nuts, and chocolate chips. Stir with a wooden spoon, breaking down the dates so they disperse fairly evenly throughout the ingredients. Small chunks are OK.
  3. Warm maple syrup and nut butter in a small saucepan over low heat. Mix until both are melted and well incorporated.
  4. Pour over dry ingredients. Stir quickly to evenly coat. The chocolate chips will get a little melty, which is fine.
  5. Transfer to a shallow 8x8 brownie pan lined with parchment paper. Use your hands to press mixture into the pan, evenly spreading out across pan. You may need to use a spatula.
  6. Place them in the freezer to set for 15 minutes. Remove and cut into 10-12 bars. Store in an airtight container or ziplock bag in the fridge to keep fresh, or in the freezer for long term storage.
Notes
  1. *Feel free to add in additional nuts and/or seeds such as chia, flax or pumpkin seeds. Get creative and try out different ingredient pairings.
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Hemp Seed N’Oatmeal

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When it comes to breakfast, I like to switch things up. I like to pack protein, fibre and fat into my breakie whenever possible. But sometimes I crave something on the warmer and more comforting side of things. While I wouldn’t call oatmeal a poor breakfast option, I know that it doesn’t always make me feel my absolute best, knowing how sensitive my blood sugar can be.
 
It’s important to remember that even though a food may be considered “healthy” to the general public, it doesn’t mean always mean it’s the most suitable food for you.
We want to make sure that when we eat, we’re putting whole nutrient-dense foods into our body that allow us to thrive, not just survive.

Sometimes that means going through the waves of trial and error to figure out which foods make you feel the best; which foods give you the utmost energy, the best sleep, the most stable and consistent mood, the least bloating and the best poops (yup, I went there!).

That’s why it can be helpful to work with a natural health care practitioner or nutritionist to design a personalized diet tailored to your unique dietary needs (wink wink, nudge nudge! Checkout your options here) 
 
With all that said, some days I just really freaking want oatmeal or toast.

Something simple, you know? Lately I’ve been seeing a lot of “hemp seed non-oatmeal oatmeal” dishes and I thought – perfect! 

This was made for me! A fat and protein fuelled breakfast that’s equally comforting and delicious as oatmeal? Sign me up! The beauty of this recipe is that it contains no oats or grains, so it’s perfect for anyone following a paleo, ketogenic, gluten-free, dairy-free or a low sugar diet (perfect for our recipe clubbers, because May is our Sugar Free month!)
 
Here’s what you’re getting in every bite:

Hemp Seeds: This is what makes up your “oats” in this recipe. Hemp seeds are considered a “perfect protein” as it contains all 20 amino acids, including the 9 essential amino acids that the body can’t produce. This makes it super easy for our body to absorb and make use of. Because they are so rich in fat and protein, they are great for balancing hormones, providing relief for joint pain, weight loss, heart health and digestive health.

I order mine from Eaton Hemp — eatonhemp.com/healthyhormones — you can save 20% off your order with the code HEALTHYHORMONES

Chia Seeds: This is another nutritional powerhouse you may be more familiar with if you’ve had a Chia Pudding or thrown these in your smoothie before. Chia Seeds absorb 10X their weight in water making them a super hydrating food. When they are in liquid or water, they turn into this gelatinous texture, which is super soothing for the gut lining, especially for those that suffer from digestive issues. They’re also packed with fibre and protein, meaning you’ll stay satiated for hours (for real, though!)

Coconut Milk/Unsweetened Shredded Coconut: Another member of the fat fam – coconut! We know and love this tropical superfood for being one of the richest sources of saturated fat. Wait, what? I thought saturated fat was bad for me? Not quite, deary! Coconut contains Medium Chain Triglycerides (MCTs) (versus long-chain fatty acids), which are metabolized differently by the body. They go straight to the liver from the digestive tract and are used as a quick source of energy instead of immediately being stored as fat. See? Fat is your friend!

Ground Flax: Flax seed is the new “pepper” in my life – I sprinkle it on everything! Flaxseeds are a super rich source of omega-3, packed with fibre and protein (see ya later, cravings) and help to reduce cholesterol. Since they’re so rich in fibre, they are a dream and a half when it comes to alleviating digestive issues. Have some gut inflammation? Eat flax. Do you suffer from Chrohn’s Disease? Eat flax. Are you constipated frequently? Eat some dang flax! It’s best to consume it in its ground form, as it is easier to digest. When it’s in its whole form, it has the potential of passing through your intestine undigested, meaning you won’t reap all of it’s many benefits. Needless to say, flax is a pretty bad-ass superfood that you should definitely be weasling into your diet!

Are you ready to dive into this goodness? Nosh away!

 

Gluten Free Hemp Seed N'Oatmeal
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Ingredients
  1. ¼ cup hemp seeds
  2. 1 cup coconut milk
  3. 1 tbsp ground flax
  4. 1 tbsp chia seeds
  5. 6 tbsp unsweetened sulphite-free shredded coconut
  6. pinch of sea salt
Toppings
  1. 1 tbsp maple syrup (optional)
  2. 1 tbsp cacao nibs (optional)
  3. drizzle of almond butter
  4. blueberries
  5. nuts & seeds
Instructions
  1. Place all ingredients into a small pot, mix together and bring to a boil.
  2. Once boiling, bring down to low heat and let simmer for 4-5 minutes until most of the coconut milk is absorbed (it should be a thick oatmeal-like texture once it’s done)
  3. Transfer to a bowl and top with toppings of your choice.
Notes
  1. *If you are typically drawn to sweet flavours, I suggest adding a bit of maple syrup. For those that like to taste all the in’s and the out’s of the natural flavours of coconut, hemp and so on, you can get away with not adding any – but have fun with it! It’s up to you!
Holistic Wellness https://holisticwellness.ca/
ABOUT THE AUTHOR: Rachel Molenda is a Toronto-based Holistic Nutritionist (CNP) and Freelance Social Media Manager & Strategist for health-based businesses. After a short and stressful career in advertising, she decided to fully immerse herself in the health world, where she healed herself from chronic stress, emotional eating and digestive upset. With each client she works with, Rachel brings her simplistic, anti-diet, whole foods-based approach to help people find balance and optimal health so they can thrive in their bodies as they once did. Rachel is the in-house Holistic Nutritionist at The Root Natural Health Clinic in Port Credit, ON where she educates clients on the healing power of food and therapeutic supplementation through nutrition consultations, group talks and workshops.

 

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The Perfect Peanut Butter Cookie

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Having a child with several food sensitivities in the house can be challenging. Especially when trying to find ready made treats, or even, when preparing treats at home.

My little man loves cookies, his favorite being peanut butter. We have tried many different store bought and bakery bought options, in a quest to find a cookie that he can enjoy without compromising his health.

Unfortunately, we always end up finding overpriced garbage or just plain old mass-produced, conveyor-belt rollin’, cellophane wrappin’, sugar laden, un-edible garbage.

Needless to say, I have spent countless hours trying to perfect the tastiest and healthiest “egg-less, gluten, wheat and refined sugar free” peanut butter cookies. Proudly I can finally say I have…

…I introduce to you the THE PERFECT PB COOKIE. They’ll never know what ingredients are missing ?

With all the amazing gluten free flours available nowadays, plus with some handy little tricks (like swapping eggs for flax eggs), there are numerous ways to turn a un-healthy cookie into a healthy one!

And the best part… your kids will never even know it! I’ve baked up so many treats for my family and they’ve all happily gobbled them up. 

As for all you moms out there who are trying to get your kids to eat healthier, I’ve found it helpful getting my kids involved in the cooking and baking process. When they see you using whole food ingredients, it just becomes second nature to them to eat those foods versus unhealthy ones. 

What you eat as a family has a profound impact on how your child not only grows and develops, but it impacts the food choices they make as they get older and learn to make their own decisions. 

From one mother to another, I hope your kids love this peanut butter cookie recipe and if peanut butter is an allergen in your household, simply swap it out for another nut or seed butter. 

Enjoy!

The Perfect Peanut Butter Cookie
Yields 12
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
MIX TOGETHER
  1. ¼ cup of coconut oil
  2. ¼ cup of natural peanut butter – I have also used almond and cashew butter, peanut is our favourite
ADD
  1. 1 Flax egg - (Mix 1 tbsp. of flax seeds & 2 tbsps. of water, and let sit for about 10 mins)
  2. ½ cup coconut sugar
  3. 2 tsp. vanilla extract
ONCE ALL WET INGREDIENTS HAVE BEEN COMBINED ADD
  1. 1 cup of gluten free oat flour
  2. 1 cup of almond flour
  3. ½ tsp. of sea salt
  4. ½ tsp. of baking soda
  5. ½ tsp. of baking powder
FINALLY ADD IN
  1. ½ cup of enjoy life chocolate chips. (If you decide to use a different chocolate make sure they are mini chips. The big ones don’t stick to the cookie dough very well)
Instructions
  1. Preheat oven to 350F.
  2. Roll dough into balls and place onto a prepared cookie sheet lined with parchment paper. Depending on how big you make them, you can get anywhere from 12-18 cookies out of this batter.
  3. Bake for 11-15 minutes.
  4. Cool for 5 minutes before devouring them!
Holistic Wellness https://holisticwellness.ca/
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Zucchini Avocado Hummus

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OMG – this dip is delicious!

If you’re a hummus fan, you’re going to love this twist on the classic hummus recipe. Plus, if you avoid eating beans or legumes (which I don’t eat very often), then this bean free version will become your new go-to spread. 

Every now and then I buy hummus from Wholefoods as I love to add it to some of my meals. Especially the jalapeño hummus. Anything with a spicy kick and I’m in!

But here’s what you NEED TO KNOW when buying hummus – as with most foods these days, chickpeas are highly spread with pesticides and herbicides. Roundup is a common herbicide used on chickpeas, which contains glyphosate. 

Why should we be concerned about glyphosate?

Because it’s highly toxic and carcinogenic – meaning cancer causing. 

Glyphosate is the most used pesticide in the World and has the highest public profile of any chemical used in food production. It has been found in a range of popular American food products and in the urine of 93% of people tested by the University of California San Francisco (UCSF).

The revelation from WHO’s International Agency for Research on Cancer (IARC) in 2015 that glyphosate is a ‘probable human carcinogen’ has led to consumers around the World asking for transparency regarding the levels of glyphosate in their food.

Scary right?

When buying store bought hummus be sure to buy organic or non-gmo brands. This should really be the case for most of the food you buy as the use of pesticides, herbicides and insecticides are used at an alarming rate. 

Be sure to check out the 2017 newest Dirt Dozen guide by the Environmental Working Group, which lists the 12 most highly sprayed crops. Having this guide handy while grocery shopping can literally be a life saver!

Now that we’ve covered off all the important stuff, let’s get to this delicious recipe. And of course, just because it doesn’t contain beans, doesn’t mean you should skimp on quality. Purchasing organic veggies is best. 

This recipe takes only minutes to make and you only need a few simple ingredients, which you most likely already have on hand. 

Plus, let’s not forget the amazing health benefits – from heart healthy, skin nourishing fat (from avocado), to tons of plant based calcium (from tahini), to vitamin C (from lemons) and vitamin A, folate and potassium (from zucchini), this recipe is loaded with so much incredible goodness!

I used this spread/dip on rice crackers for a delicious snack, on top of my scrambled eggs and it also made the most delicious ‘avocado’ toast for breakfast. Serve it with some gluten free crackers or veggies or use it as a sandwich spread – however you use it I can guarantee it won’t last long!

Hope you enjoy this recipe as much as I do! Be sure to post your foodie comments below and share pics of your creations 🙂 

Zucchini Avocado Hummus
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Ingredients
  1. 1 medium zucchini, roughly peeled and chopped
  2. 1/2 medium avocado
  3. Juice form 1 lemon
  4. 1/4 cup tahini
  5. 1 Tbsp extra virgin olive oil
  6. 1 tsp paprika
  7. 1/2 tsp sea salt
  8. 1/4 tsp fresh ground black pepper
  9. 2 cloves garlic, roughly chopped
  10. Dash of paprika (for garnish)
Instructions
  1. Place all ingredients into a food processor.
  2. Pulse a few times to combine all ingredients, then pulse on high to fully combine. You may need to scrape down the sides a few times.
  3. Top with a dash of paprika and serve.
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Herb Roasted Sweet Potatoes

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Sweet potatoes are a regular in my house. They make the perfect side dish.

You can mash them, roast them, bake them and combine them with a variety of herbs or spices. Lately I’ve been on a sweet potato kick as you might notice from my recent recipe post for my Sweet Potato Macro Muffins. 

If you haven’t made these muffins yet, I encourage you to try them out asap. They were sooooo good!

This particular sweet potato dish is perfect with just about any meal. I love to make extra of this dish and serve it with eggs the next morning. Nothing like prepping one dish that can serve multi-purpose!

Sweet potatoes are rich in fiber, vitamin B6 and iron – all good things we need more of, especially the fiber. 

If you’re dealing with any digestive issues or constipation, I highly encourage you to start increasing your vegetable intake as well as getting in more water. I can’t tell you how many of my clients experience complete digestive relief by simply applying these 2 strategies. 

Water and veggies, who knew (and I say that sarcastically!)

If you’re wondering how much water you should be drinking, I like for my clients to aim for half their body weight in ounces. And if you workout regularly and sweat a lot, you’ll probably need a little more than that. 

So let’s get to this simple and delicious recipe. I definitely suggest you make extras – like a lot extra – because when it comes to eating healthy, preparation is key! I can’t tell you how many times having extra cooked veggies in my fridge saved me from gorging on well… not so good things! 

Mixed with eggs, topped on salads, enjoyed as a side – you’ll be grateful for having more of these roasted sweet potatoes in your fridge. 

Enjoy! 😉 

Herb Roasted Sweet Potatoes
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 2 medium sweet potatoes
  2. 1 tsp dried or fresh oregano
  3. 1 tsp dried or fresh rosemary
  4. 1 tsp fresh parsley
  5. 1 tsp chili flakes (optional)
  6. Sea salt and pepper to taste
Instructions
  1. Preheat oven to 375º F. Rinse and scrub sweet potatoes. Leave the skin on.
  2. Line a large baking sheet with parchment paper. Chop sweet potato into 1-2 inch chunks. Place chunks onto baking sheet and add seasonings.
  3. Using your hands, gently mix the sweet potatoes to combine with the seasonings. Roast for
  4. approximately 40 minutes, or until you’ve reached your desired tenderness/crispness.
Notes
  1. * I like to roasted mine without oil. I find they don't get as soggy and have a much better texture.
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