Category: Vegetarian

Blueberry Chia Oat Donuts (Gluten Free)

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Donuts for breakfast!

Yummy right? I mean who doesn’t want to start their day with a donut?

As you may know, I love to bake and I just recently picked up a large 6-donut pan to make these delicious beauties. I have a small donut pan which makes the cutest little donuts ever, but I needed to step up my game. 

Now don’t worry! If you don’t have a large donut pan, this recipe will work in a muffin pan too. So it’s all good. It’s just a little more fun eating donuts for breakfast. You almost feel like you’re indulging in a real treat. 

But… these donuts aren’t sugary-processed-food-type donuts. These are made with wheat free oat flour, fibre filled chia, antioxidant rich blueberries and anti-inflammatory, protein filled hemp seeds. Now that’s my kinda donut!

Plus, they taste delicious, are incredibly easy to make and are great for a grab and go breakfast when you’re rushing out the door. 

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!

Back to these donuts!!!

Remember to grease up your pan with coconut oil (I use Progressive Organic Coconut Oil), pull up your sleeves and let’s bake some donuts shall we?

 

Blueberry Chia Oat Donuts
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 3/4 cup wheat free oat flour (grind rolled oats in blender)
  2. 1/2 cup chia seeds
  3. 3 tablespoons hemp seeds
  4. 1 1/2 teaspoons baking powder
  5. 1/4 teaspoon sea salt
  6. 1/2 teaspoon cinnamon
  7. 1/2 teaspoon ground vanilla (I use Giddy Yoyo)
  8. 1/3 cup maple syrup
  9. 1/3 cup almond milk
  10. 1/3 - 1/2 cup blueberries
Instructions
  1. Preheat oven to 300F and light grease a 6-cavity donut pan with coconut oil
  2. In a large bowl, combine oat flour, chia, hemp, baking powder, cinnamon, vanilla and salt.
  3. Add in maple syrup, almond milk, and stir until well combined.
  4. Add in blueberries and gently fold in.
  5. The batter will be slightly running. This is normal.
  6. Spoon the batter into the donut pan, filling each cavity to the top or just about.
  7. Bake the donuts for roughly 23-25 minutes, until firm to touch.
  8. Cool the donuts in the pan for about 10 minutes before removing.
Notes
  1. *To make these gems more protein rich, try adding in 1 scoop of your favourite protein powder. I like using Progressive Nutritional Organic Whey or Brown Rice protein powder. You may need to add in a few extra tablespoons of almond milk if adding in protein to thin out the batter slightly.
Adapted from Oh She Glows Cookbook
Adapted from Oh She Glows Cookbook
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Gnocchi with Brown Butter and Sage

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There are some dishes that you just can’t pass up and gnocchi are it for me! They’re pillowy and delicious – true comfort food. Anyone else love them?

I’m totally a pasta girl. I grew up in a big, Italian family so I think it’s just part of my make up now 😛 As a nutritionist, I’m definitely not anti-pasta and you shouldn’t be either! We eat pasta at least once a week in our household. I love the simplicity and convenience of pasta dishes.

The trick, however, to incorporating pasta on a healthy diet is including a TON of veggies in the dish for extra FIBRE. This is KEY and can’t be overlooked. Veggies help slow the release of the sugars from the carbs in the pasta, helping to stabilize blood sugar levels. You also want to look for gluten-free varieties or even bean or legume based pastas which are loaded with fibre and some protein – these are going to be MUCH healthier than your average white pasta. Also, be sure to include quality, healthy fats like extra virgin olive oil, ghee or grass-fed butter. Skip the heavy cream sauces and all the cheese (or at the very least, opt for an organic or raw cheese if you can find it) and instead use a pesto or sugar-free marinara sauce.

I’m always on the hunt for new pastas that are gluten-free or have a serving of veggies in them. I’ve also tried a number of packaged, gluten-free gnocchi but they definitely pale in comparison to a homemade version. It really boils down to texture and taste.

My mission was to replicate a traditional homemade gnocchi recipe but ensure that it was gluten-free and whole foods based. I wanted to cut some of the white potato with some sweet potato just to boost some of the nutrients in the dish. I also purchased them organic so that I could use the skins in the recipe. Not only does this save time with preparation but the skin is where most of the nutrition lives – HUGE BONUS here!

This version is awesome because once the gnocchi are made, there’s no boiling involved. Just pan fry them until golden brown and that’s literally it! This recipe also only uses 3 main ingredients for the gnocchi. It’s simple and healthy without compromising on texture or flavour.

Best part – you can whip these up anytime! No need need to reserve them specially for the weekend because the method we’re using cuts down on prep time.

Of course, you can adapt this recipe to suit your dietary preferences:

Dairy-free? Use a red pasta sauce or pesto instead of the brown butter sauce. More protein? Add some crispy organic bacon or prosciutto or if you’re plant-based sprinkle with 3 Tbsp hemp hearts for about 10g of protein. Use what you have: If you don’t like brussels sprouts or don’t have any at home, this recipe would also suit broccoli, rapini or cauliflower. Use what you have!

Gluten Free Gnocchi with Brown Butter and Sage
Serves 4
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 5 small russet potatoes, chopped
  2. 1 large sweet potato, chopped
  3. 2 pounds Brussel Sprouts, quartered
  4. 4 Tbsp olive oil, divided
  5. 1 tsp garlic powder
  6. 3/4-1 cup all purpose gluten-free flour
  7. 5 Tbsp grass-fed butter
  8. 3 cloves garlic, chopped
  9. 6-8 sage leaves
  10. sea salt and fresh black pepper
  11. Broccoli micro greens (optional)
Instructions
  1. Preheat oven to 425F.
  2. Wash and chop potatoes into 3 cm chunks, leaving the skin on.
  3. Boil in salted water for 12 minutes or until fork tender.
  4. In the meantime prep the brussels sprouts by removing the outer leaves and trimming the stem. Then halve or quarter them and give them a rinse. Toss them in 2 Tbsp olive oil, garlic powder, sea salt and pepper. Lay them on a parchment lined cookie tray and roast for 15-20 minutes.
  5. When the potatoes are done, strain them into a colander and let them sit for 2 minutes to
  6. steam. Return them to the pot and mash with sea salt and pepper. Taste for seasoning and adjust accordingly.
  7. Place the mashed potatoes out onto a clean surface. Using your hands scrunch the mixture
  8. into a ball with 3/4 cup all purpose gluten-free flour. You may need to use a whole cup but use your judgment. If the dough is too wet, add more flour.
  9. Cut dough into 4’s and roll out into long tubes using your hands. Using a scraper (or knife), rustically cut the tube/dough into gnocchi shapes.
  10. Make the brown butter sauce by adding grass-fed butter to a pan on medium low heat.
  11. When it begins to bubble, add chopped garlic and allow it to sauté for a minute. Then add chopped sage leaves. When butter starts to brown, remove it from the heat.
  12. In a large frying pan over medium low heat add in 2 Tbsp olive oil and pan fry the gnocchi until they get golden brown on each side.
  13. Remove and serve with brown butter and sage sauce, a generous serving of brussels sprouts and broccoli micro greens if you’d like.
Holistic Wellness https://holisticwellness.ca/

Did this change how you feel about pasta? Do you feel better avoiding it altogether? Super curious about you have to say on this topic. Share below!

 

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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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12 Delicious Salad Recipes for Spring

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Can you believe it? It’s officially the first day of spring!

With snow still on the ground and a chill in the air, I’m trying my very best to get into the spring spirit. But being apart of the #SpringSaladCelebration is the perfect way to celebrate the warmer weather approaching and lots of delicious greens on my plate. 

If you’re stuck in a salad rut, then you are going to LOVE all the amazing salads a part of this celebration. 

I find I tend to make the same salads over and over again. It gets kinda boring amiright??

I’m sure you know the feeling – after a long day at work, you want to whip up something healthy but you feel like your creative salad energy is zapped and so you default back to your usual. 

I get it. Between trying to get your kids to eat something green and then of course, trying to whip up a healthy and tasty dressing, what ends up on the plate isn’t all that exciting. 

Well girrrrl, that’s all about to change. Because when nutrition-foodies are put to the test to create something tasty, healthy and all around amazing – you know we’ve got your back. 

Here are 12 incredibly healthy and tasty spring salads brought to you by amazing nutritionists who just looooove their food (especially their greens!):

Aleyda (The Dish On Healthy) – Crunchy Thai Quinoa Salad

Jordana Hart (ihartnutrition) – Chickpea Cucumber Salad

Joy McCarthy (Joyous Health) – Spring Inspired Detox Salad

Julie Daniluk – Hot Detox Beet Bop Salad

Kim D’Eon – Shred Into Spring Salad

Marni Wasserman – Zesty Apple Fennel Salad

Marta (Organic Food For Kids) – Spring Asparagus & Spinach Salad

Meghan Telpner (Academy of Culinary Nutrition) – Wild Rice Protein Salad

Rachel Bies (The Healthy Bies) – Sour Cabbage & Fennel Salad

Rachel Molenda – Dandelion Citrus Salad

Sisley Killam (The Pure Life) – Sweet Potato Arugula Quinoa Salad

I’ve got my delicious Kale, Apple & almond Salad recipe below. Get ready to whip up something yummy.

ENJOY!

Tuscan Kale, Apple & Almond Salad
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 large bunch Tuscan (Lacinato) kale
  2. 1 medium apple (I used local and organic Ambrosia apples)
  3. 2 tablespoons sliced almonds
  4. 1 tbsp hemp seeds
  5. 2 tbsp organic thompson raisins
  6. 1 ounce Parmigiano-Reggiano, grated (optional, but adds the perfect salty bite!)
  7. DRESSING
  8. 1 teaspoon Dijon mustard
  9. 2 teaspoons raw honey
  10. Juice of 1 lemon
  11. 2-3 tablespoons extra virgin olive oil
  12. Pinch of salt
Instructions
  1. To make the dressing: whisk the lemon, mustard, honey and oil together in a small bowl. Season with salt to taste.
  2. To make the salad: remove the kale leaves from the stems and discard the stems.
  3. Slice the leaves thinly or break them up with your hands (you should have roughly 5-6 cups).
  4. Place the kale in a salad bowl and add the dressing. Massage the dressing into the kale, coating all of the leaves well. This will help "tenderize" the leaves.
  5. Add the apple, raisins, hemp seeds and almonds and toss to combine.
  6. Sprinkle with cheese on top and serve.
Holistic Wellness https://holisticwellness.ca/
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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.
Holistic Wellness https://holisticwellness.ca/
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Creamy And Delicious Vegan Eggnog

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Guuuyyysss…. this recipe is everything! 

I’ve officially switched into holiday mode. I love seeing the strings of twinkling lights, a little more sparkle on outfits and my calendar filling up with get-togethers to see family and friends. 

You know what else I enjoy? Eggnog! That creamy deliciousness makes an appearance for such a short amount of time so I make sure to get my fair share.   

Growing up in a Portuguese home, Eggnog was never part of our family tradition. As I got older and spent the holidays with the families of my friends, I was introduced to it and quickly became a fan.

Fast forward a few years, it was pretty obvious that Eggnog did not fit into my new way of living.  I still wanted to enjoy it, but on my healthy terms! I didn’t want to give it up but I also didn’t want all of the added sugar, heavy cream and raw eggs from traditional recipes.

What I have come up with is this creamy, spiced blend that is perfect to sip on in front of a cozy fire, with friends at a holiday gathering or even as a base for a morning latte.

The best way to enjoy it is as a creamer for your coffee. Hope you like it as much as I do!

Creamy Delicious Vegan Eggnog
Serves 2
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 2 ½ cups coconut milk (or other nut milk of your choice)
  2. ½ cup raw cashews
  3. 4 medjool dates, pitted
  4. 1 teaspoon vanilla extract
  5. ¾ tsp ground nutmeg
  6. ½ tsp ground cinnamon
  7. Pinch of ground cloves
  8. Pinch of sea salt
Instructions
  1. Soak cashews in water for 30 minutes, drain and rinse.
  2. Add all ingredients to a high power blender and blend until smooth.
  3. Serve immediately with a sprinkle of nutmeg or cinnamon on top.
Notes
  1. For a festive touch, you can add 1oz. spiced rum and whole cinnamon sticks for stirring.
  2. If you prefer it warm, heat up the coconut milk on the stove top just to a boil before adding to blender.
Holistic Wellness https://holisticwellness.ca/
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The Best Gluten Free Falafels (Baked, Not Fried!)

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You probably won’t find many bean recipes on my site. 

Truth is, I actually do love to eat them, but I tend to eat more poultry, meat, fish or seafood. In fact, my quinoa black bean burger is pretty damn tasty, so that might be a yummy vegan recipe for you to check out. 

Oh! and my Vegan Tempeh Chilli. Ok… that one is delish!

You’ve probably heard me say the term Qualitarian before, and for me, that’s really the type of ‘diet’ I follow. Regardless if it’s paleo or vegan, for me, it’s all about quality food. 

And if you’ve participated in any of my detox programs, I like to include a variety of vegan, vegetarian and paleo meals because that’s pretty much how I eat and so I share those recipes with you in my programs. 

Some days I feel like eating more meat and other days I feel like keeping it plant based. I listen to what my body is craving and go for that. 

Today, I was craving falafels! And unfortunately, most restaurant falafels or store bought brands tend to contain low-quality vegetable oils and are typically deep fried. 

I baked my falafels and they still got a nice crispy coating. I’m sure if I kept them in the oven a little longer and broiled them on high, they would have gotten even more crispy (definitely something you can experiment with), but I was happy with the texture minus the broiling.

These hearty little gems made the perfect dinner! I served them in a lettuce leaf, with cucumbers and little hummus. Honestly, I kept it reeeal simple. It was one of those “I just want to sit on the couch and watch bad TV” kinda nights and spending a long time prepping food wasn’t really on my agenda.

Tahini or tzatziki would be a great addition to this dish. Even some guac and salsa. Honestly, it’s pretty endless what you can do with these falafels. With my leftovers I plan on making a massive salad tomorrow with cucumbers, cherry tomatoes, crisp romaine lettuce and top it with my falafels and hummus. 

Can you say yum?! Healthy and easy is how I like it over here!

Putting these falafels together is pretty easy. Your food processor does all the work!

IMG_8066

Once you blend all the ingredients together, simply roll the batter into balls and place onto a baking sheet. (NOTE – I used a stone baking sheet which doesn’t require parchment paper. If you’re baking sheet is stainless steel, or if you find your food tends to stick to it, definitely use parchment paper).

IMG_8074

Now you bake! Bake them at 375F for 40 minutes. If you want them a little crispier, you can experiment by broiling them for a few minutes. It’s important to flip them half way so they get crispy on both sides. I also slightly flattened them once I flipped them, which helped them cook a little better.

IMG_8077

And now, they’re done! Time to eat and make your wraps. Get creative with this step and use your favourite toppings, use the falafels on top a salad or simple eat them as is!

Hope you enjoy them as much as I do!

The Best Gluten Free Falafels (Baked, Not Fried!)
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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. 1 x 400g can chickpeas (rinsed & drained - I used Eden Organic Beans)
  2. 1/4 cup fresh parsley
  3. 1 tsp ground cumin
  4. 1 tsp ground coriander
  5. 1⁄2 tsp chilli powder (less or more to taste)
  6. 1/2 tsp cayenne pepper (less or more to taste)
  7. 2 garlic cloves
  8. 2 tbsp brown rice flour
  9. 1 small red onion, roughly chopped
  10. 2 tbsp olive oil
  11. Sea salt
  12. Pepper
Instructions
  1. Preheat oven to 375F.
  2. Add all the Falafel ingredients into a food processor and blend until well combined and creamy.
  3. Using your hands, roll the mixture into balls and place onto a parchment lined baking sheet. I got 10 balls out of this mixture. Depending on the size you want, you can make more or less.
  4. Bake for 40 minutes, making sure to flip half way through at the 20 minute mark. *When I flipped mine, I flattened them slightly.
  5. Remove from oven and let cool for 5 minutes.
  6. Serve on lettuce wrap, in gluten free wrap, in a salad or eat as is!
Holistic Wellness https://holisticwellness.ca/
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The Best Ever Red Lentil Dhal

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Curry.

I love it. The smell, the taste, the health benefits. 

Even as a little girl I was always so drawn to many different cultural foods. I wanted to try everything! I remember in grade 2 this boy in my class brought sushi and seaweed to school and I ate up every last bite while the other kids made funny faces and spat it out. 

Crunchy crickets however… I haven’t been able to get over that. I just can’t do it. I can eat them when they are ground and covered in chocolate, but actually mini crunchy tiny crickets. UGH! Can’t do it. 

Anyways, I don’t want to spoil your appetite before we move forward to my incredible Red Lentil Dhal. It is such an amazing fall meal and because it makes a large pot, you can enjoy leftovers for the whole week! Or freeze it and enjoy leftovers for months. 

I love a good leftover meal. I actually call my boyfriend the leftover chef because he’s so great at grabbing a bunch of random leftover ingredients out of the fridge and whipping up an amazing meal. 

It’s nice having two cooks in the house. We take turns normally. I’m on dinner duty while he does breakfast duty then we fend for ourselves for lunch. It works out really well actually. He normally gets up before me and prepares eggs, pancakes or works his magic with the leftovers. 

Being that he works later and I’m at home, I cook dinner so it’s nice and warm when he walks through the door and he doesn’t have to worry about cooking at the end of his day. When he walked in the door the other night his first words were, “Mmm, I smell curry!” 

Oh! and as a random side note, I often have lots of people ask me if I take my own food photos. Yes I do! I love photography and love snapping photos of food (especially baked goods!) and the funny thing is, I often have a hard time taking a photo of my entrees because I make them at night and the lighting sucks! For the Red Lentil Dhal however, I snapped this photo while eating it for lunch the next day, i.e. good lighting!

So onto this delicious recipe. As a Qualitarian, I enjoy a variety of proteins in my diet. Often times people think I’m vegan or paleo, and truth is, I’m both! Bottom line is to enjoy and eat quality food, regardless if it’s plant based or not. 

The Best Ever Red Lentil Dhal
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
  1. 2 tablespoons coconut oil or ghee
  2. 1 medium onion, chopped
  3. 3 large garlic cloves, minced
  4. 2 tablespoons freshly grated ginger
  5. 2-3 large carrots, peeled and finely diced
  6. 2 teaspoons curry powder (or more to taste, based on preference)
  7. 1 teaspoon ground cumin
  8. 1/2 teaspoon ground turmeric
  9. 1 1/2 cups dried red lentils, rinsed and picked through
  10. 1 (14-oz) can light coconut milk
  11. 2 cups low-sodium vegetable broth
  12. 1/2 teaspoon sea salt + fresh cracked pepper
  13. 1 (5-oz) package baby spinach
  14. Cilantro and green onion for garnish (optional)
Instructions
  1. Heat a large pot over medium heat and add in oil. Add in chopped onion, garlic, and a pinch of salt. Stir to combine. Saute over medium heat for 4-5 minutes, stirring occasionally, until onions have softened.
  2. Stir in the ginger and carrots, and continue sauteing for 3-4 more minutes.
  3. Add in the curry powder, cumin, and turmeric. Stir well. Cook for a minute, until fragrant.
  4. Stir in entire can of coconut milk, red lentils, broth, and salt. Bring to a simmer and reduce heat to medium-low. Cook, covered with the lid ajar, for roughly 15-20 minutes, or until the lentils and carrots are tender. Stir occasionally to prevent the lentils from sticking to the bottom. Add a touch more broth if you prefer a thinner consistency.
  5. Once lentils are cooked, turn off the heat and stir in the spinach. Combine it into the dhal well as the heat will help to wilt it.
  6. Serve over basmati rice or quinoa and garnish with cilantro and green onion.
Notes
  1. *This dhal will keep for up to a week in the fridge or 4-5 weeks frozen and enjoyed throughout the winter.
Holistic Wellness https://holisticwellness.ca/
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The Best Tempeh Vegan Chili

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It’s officially fall! Although, the weather has me thinking otherwise!

These hot temperatures are A-ok in my books. I hope this weather sticks around a little longer as I’m not prepared to bundle up just yet. 

Although the weather may not feel so fall like, the grocery stores are full of squashes, pumpkins and lots of seasonal veggies. I just couldn’t help but want to cook up a delicious chili and embrace the fall season. 

Which brings me to my vegan chili. A chili that is so easy to make and completely plant based. 

So here’s the thing… most people actually assume that I’m a vegan. While others assume I’m a paleo. Truth is I’m all of those things. What matters to me is the quality of my food, hence why I call myself the Qualitarian Nutritionist. 

I eat beans and I eat meat. I like both. 

Sometimes I can’t get my hands on organic pasture raised meats, so instead I opt for organic beans and tempeh. My diet also varies based on how I feel. Some days I want meat and other days I don’t.

It’s important to tune into your body and know what it’s really craving. At the end of the day, regardless of the diet you follow, quality is key. Plus, you also want to be sure to load up on greens and veggies and then fill in the rest with quality protein sources and healthy fats. Stop beating yourself up over new diet trends. Tune in, tune out the madness and love and care for your body with quality food. Don’t overcomplicate it. 

The only reason you might want or need to eliminate certain foods or follow a particular diet can be due to particular health goals, whether that be lose weight, combat inflammation, gain weight, balance hormones, heal digestive issues, etc. 

In the end, I just don’t want to see people over complicating their diets and questioning every single thing they eat. With all the misinformation out there it can be difficult to truly enjoy eating anymore, because we always have someone debunking or questioning us. 

Eat. Quality. Food. 

Simple.

Speaking of simple and quality, my tempeh vegan chili is just that. It was exactly what I was craving. Hearty, nourishing and delicious. 

And if you’re unfamiliar with tempeh; yes it is a soy product, but it’s a fermented soy. So much healthier! Be sure to buy organic and non-gmo tempeh. It’s loaded with protein and makes the perfect addition to chili’s, stews, soups and even sandwiches. You can checkout my delicious tempeh sandwich here.

Enjoy the chili!

The Best Tempeh Vegan Chili
Serves 4
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
Ingredients
  1. 1 8oz. package tempeh, crumbled
  2. 1 large onion, chopped
  3. 3 large cloves garlic, minced
  4. 2 tablespoons olive oil or coconut oil for sauteing
  5. 1 can (15 oz.) red kidney beans, drained and rinsed (I like Eden Organic Beans)
  6. 1 can (28 oz.) fresh diced tomatoes
  7. 1 can (4 oz.) mild green chilies, diced
  8. 1 green bell pepper, cored, seeded and diced
  9. 2 tablespoons chili powder ( I use simply organic vegetarian chili spice mix)
  10. 1/2 teaspoon chipotle powder, optional
  11. Salt & freshly cracked pepper to taste
  12. 1 cup water
  13. scallions, for garnish
  14. sliced avocado, for garnish
Instructions
  1. In a large dutch oven or stock pot, heat oil over medium heat.
  2. Add onions, garlic, spices and tempeh and cook for 5 minutes stirring frequently. Add beans, tomatoes, green chilies, bell pepper and water.
  3. Bring to a boil, reduce heat to low, partially cover and simmer for roughly 45 minutes.
  4. Let sit for 15-20 minutes before serving. Serve with green onions, avocado or cilantro.
Holistic Wellness https://holisticwellness.ca/
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