Tag: foodie fridays

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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Foodie Fridays: Turkey, Broccoli and Mushroom Frittata

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Eggs are so hearty and full of incredible brain boosting nutrients. I’m pretty obsessed with this amazing food.

But here’s the bad news… if you aren’t buying organic, there’s a good chance your eating antibiotics, hormones and GMO feed. Not cool! I know it can be a lot pricer to get organic eggs, but it’s absolutely worth it!

Try visiting a local farm or head out to a farmers market where you might find them for cheaper and organic too.

I always tell my clients, “when it comes to animal products, it’s always worth the extra money.” So if you’re eating meat, eggs and dairy, find that extra $20-30 dollars a week and put it towards better quality.

Your body and your hormones will thank you!

Think about it for a minute… if you’ve been dealing with hormonal imbalances, irregular periods, estrogen dominance, infertility or heavy flows all the while eating hormone induced foods, how can you heal your own hormonal imbalances?

Balancing hormones starts with eating the right foods and choosing to become a #Qualitarian in this case is uber-important! 

This frittata was made with organic and local eggs. It’s a great recipe to cook up when you have more time in the morning and are craving something more savoury and filling. Plus it makes a perfect meal for a lunch or dinner.

I often make this for dinner and then enjoy it again for breakfast the next day. 

Feel free to add in your favorite herbs, spices or whatever veggies you have in your fridge. Making a frittata is so versatile, so get creative!

This recipe is taken from my ebook The Qualitarian Life. It’s full of over 60+ delicious recipes that will take you from breakfast, to lunch, to dinner, plus it’s full of nourishing smoothies and juices and the healthiest desserts! Click here to get your copy and check out my other recipe ebooks!

Enjoy and Happy Foodie Friday!

Turkey, Broccoli and Mushroom Frittata
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 8 pastured eggs
  2. 1lb ground turkey thigh
  3. ½ a small onion, chopped
  4. 1 cup mushrooms, sliced
  5. 2 cups broccoli florets, chopped
  6. 3-4 sun dried tomatoes, roughly chopped (optional)
  7. 3 garlic cloves, chopped
  8. ½ tsp dried basil
  9. ½ tsp dried oregano
  10. ½ tsp cajun spice blend
  11. ½ smoked paprika
  12. 2 tbsp goat cheese, crumbled (optional)
  13. Sea salt and pepper
Instructions
  1. Preheat oven to 350º F. In a bowl whisk together eggs with basil, cajun spices, paprika, salt and pepper. Set aside.
  2. In a cast iron skillet over medium heat, cook turkey for 5-7 minutes, breaking it up and allowing to brown.
  3. Add in onions, garlic, mushrooms, tomatoes and broccoli and sauté until turkey is browned and no pink remains.
  4. Pour in eggs. Allow eggs to cook for 5 minutes, making sure to lift up portions of the egg that have set with a spatula, and tilt pan to allow uncooked eggs to run underneath. Sprinkle goat cheese on top at this point while eggs are still runny.
  5. Once eggs start to set, place skillet in the oven and bake for 15-17 minutes or until no longer runny. You can also turn you broiler on low for the last few minutes to gently brown the top.
  6. Serve topped with sliced avocado or have as a main entrée for dinner with a side salad.
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays! Carrot and Parsnip Fries

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So in all honesty… how many times have you craved McDonald’s fries?

I can’t even remember the last time I had them! It must be almost 8 years ago.  

Nowadays, I’d much rather have homemade sweet potato fries, which I definitely make on occasion, but since whipping up this delicious recipe, my sweet potatoes can take a back seat!

These Carrot and Parsnip fries are amazing! They are loaded with beta-carotene (good for the eyes and heart) plus they contain a ton of fiber (good for the gut!). 

I have lots of clients currently going through my Metabolic Weight Loss Program and this is one of the many delicious recipes they get to enjoy. They all love it!

I mean, really, who would of thought to make fries out of carrots and parsnips!

It’s all about getting creative. My clients eat and lose weight by enjoying real whole foods and I like to get creative and whip up healthy and delicious recipes they can enjoy while following their meal plan. 

The best part is, if you’ve got kids, they will LOVE this recipe! Plus, having your kids watch you eat and enjoy whole foods will only set healthy examples for them. So eating fries (these fries!) is really a win-win for everyone 🙂

I’d love to hear from you! What favourite recipes have you healthified over the years? Share in the comments below. Are there any Foodie Friday recipes you’d like for me to share or create? Let me know!

Carrot and Parsnip Fries
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 5 medium carrots
  2. 3 medium parsnips
  3. 1 tbsp olive oil
  4. 1 tsp onion powder
  5. 1 tsp garlic powder
  6. ½ tsp sea salt
  7. ¼ tsp red pepper flakes
Instructions
  1. Preheat oven to 400º F with rack in center of the oven.
  2. Peel carrots and parsnips and halve crosswise. Slice lengthwise into 1/4-inch-thick planks.
  3. Slice lengthwise again to make 1/4-inch-thick fries/slices.
  4. Place on a baking sheet lined with parchment paper, sprinkle with seasoning and oil and toss together.
  5. Spread into a single layer and roast for 20 minutes, turning veggies once, until crisp and golden brown in places.
  6. Serve with your favourite homemade ketchup!
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays! The Best Ever Kale Caesar Salad

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Feed me some leafy greens and I’m one happy girl! I eat them so frequently you’d think I’d be sick of them by now. 

In fact, even as a little girl I loved Kale. My grandmother used to use it in many dishes, sautéed with lots of garlic, and my mom makes this amazing Caldo Verde Portuguese soup. It basically means collard green soup and it is my favourite! 

Collard greens, swiss chard, kale and other cruciferous veggies like broccoli and brussel sprouts are so incredibly detoxifying, support liver health and supply you with an incredible amount of magnesium.

Plus, they are rich in antioxidants, contain anti-inflammatory benefits, cancer protective compounds and cholesterol lowering properties. How ahhhmazing is that? But wait… there’s more! Kale also contains vitamin A, vitamin C, vitamin K, vitamins B1, B2, B3 and B6, plus omega 3 and 6 fatty acids, fiber, iron and potassium. 

So if you’re not eating kale by now, you better start! In fact, when I hear people say how they don’t eat any veggies or would never even consider trying kale, it breaks my little (big) heart. I know what eating nutrient rich food can do for your health and without these magnificent greens in your life, you’ll be suffering with inflammation, brain fog, sleeplessness, anxiety, pms, hormonal imbalances and lack of energy. Who wants that?

Which brings to my creamy, leafy, amazing, kale caesar salad. I’m gonna say it’s the best ever (because it is) and so ridiculously delicious that you’ll want to make it all the time! Or at least it may start to replace your traditional caesar salad recipe. 

There’s just something about caesar salad. For me, it’s the creaminess. I so regularly make olive oil, lemon and balsamic dressing that it just gets kind of boring and unexciting. 

This caesar dressing is perfect as a dip for veggies or even used as a spread on sandwiches. 

So before we get into this amazing recipe, let’s have a quick chat about massaging kale. Yes, I said massage. I’m sure you’ve heard of this before, right?

Well, curly kale (which is what I use in this recipe) can be a little on the tough side. To break it down and to allow for your body to absorb and assimilate all of the vital minerals and nutrients, you first need to massage your kale with a little bit of olive oil, lemon and sea salt. 

It’s easy. Before you make the caesar dressing, wash and de-stem your kale. Add it to a large bowl and drizzle 1-2 tablespoons of olive oil, a squeeze of lemon juice and a sprinkling of sea salt. Then massage. Use your hands to really get in there and soften up the leaves. You’ll want to do this step as it lends a much nicer texture to the kale, making it more enjoyable to chomp on. 

Then, let it sit while you make your dressing. 

So now, onto the goodness! 

Enjoy 🙂 

Kale Caesar Salad
Serves 2
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
SALAD
  1. 5-6 cups (1 large bunch) raw kale, massaged (see above)
  2. 2 tablespoons hemp seeds
  3. 1 tablespoon nutritional yeast
  4. Organic or homemade croutons (I use the sprouted croutons from LIVE ORGANIC FOODS), this is optional
CAESAR DRESSING
  1. ½ cup raw cashews, soaked overnight or for 4 hours
  2. 1 tablespoon tahini
  3. 1 cup water
  4. 3 tablespoons nutritional yeast
  5. Juice of 1 large lemon
  6. 3 garlic cloves
  7. 2 teaspoons dijon mustard
  8. Black pepper & sea salt to taste
Instructions
  1. Massage kale in a large salad bowl and set aside.
  2. Add all caesar dressing ingredients into a food processor and blend until well combined. You may need to add more water, depending on the consistency you like.
  3. Add dressing to salad and top with hemp seeds, nutritional yeast and croutons.
Notes
  1. *You can always step it up a notch and add some parmesan cheese and bacon to this recipe. I've done it many times and it's delicious! You can also serve this with some grilled or poached chicken or salmon for a healthy nutrient packed lunch!
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays – Sweet Potato, Beet & Arugula Detox Salad

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This is a delicious and satisfying salad that not only fills you up as a main, but offers many nutritional and detoxifying benefits. 

Beets are incredible blood cleansers and contain naturally occurring nitrates, which are converted into nitric oxide in your body. Nitric oxide helps to relax and dilate your blood vessels, which not only improves your blood flow, but helps to lower blood pressure! Plus, they contain potassium and magnesium, two minerals that help to support heart health. 

Sweet potatoes are rich in carotenoids; plant compounds that protect your cells from damage. You can tell fruits and veggies are rich in these compounds by their colour. Yellow, orange and bright red are all indicators of antioxidant rich carotenoids. Sweet potatoes are also rich in vitamin E, an antioxidant that helps to support heart health, plus it’s an anti-aging vitamin that can keeps your skin young, vibrant and wrinkle free!

And believe it or not, sweet potatoes contain even more potassium than bananas! 

Now let’s talk about arugula. This peppery green is incredibly alkalinizing and supports liver detoxification. It belongs to the brassica vegetables (just like broccoli, brussel sprouts and cauliflower) and contains powerful detoxifying compounds such as sulforaphane and indole 3-carbinol. What does this even mean? Bottom line, it helps your liver to metabolize and breakdown excess estrogen, which in turn, helps to protect you against breast or ovarian cancer. Amazing right?

Many of my clients suffer with excess estrogen, otherwise known as estrogen dominance. Suffering with PMS, breast tenderness, excess weight, bloating and swollen lymph nodes can all be signs of estrogen dominance. It’s important to help flush this excess estrogen from your system to improve hormonal health and support the liver. This salad, along with other brassica vegetables and a lot of fiber can help you reduce excess estrogen and restore balance to your body. 

This salad can take minutes to prepare IF you have leftover roasted sweet potato and beets on hand. Two foods I typically like to roast a lot of to have on hand for easy, grab and go meals. Otherwise, roasting your veggies will take a little bit of time, but it’s so worth it! Be sure to make extra and keep them in your fridge to enjoy as leftovers. 

As with any salad, you can use whatever veggies you have on hand. It’s a great way to clean out your fridge. Feel free to get creative with this recipe by adding in cucumbers, celery, tomatoes or your favourite nuts and seeds. 

Happy Foodie Friday!

Enjoy your detox salad 🙂

Sweet Potato, Beet & Arugula Detox Salad
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 medium sweet potato, cut into 1-inch pieces and roasted*
  2. 2 medium beets, cut into cubes and roasted*
  3. 4 cups arugula or spinach
  4. 1/4 cup soft goats cheese, crumbled
  5. 2 tbsp hemp seeds
Dressing
  1. 2 tbsp olive oil
  2. 1 tbsp balsamic vinegar
  3. 1 tbsp freshly squeezed lemon juice
  4. 1 tsp dried oregano
Instructions
  1. Add arugula to a large bowl. Add in roasted sweet potato, beets and hemp seeds.
  2. In a small bowl, whisk together dressing ingredients. Drizzle over salad, add crumbled goats cheese and toss well.
  3. Divide among two plates and serve.
  4. *Roasting Sweet Potato - Preheat oven to 350 F. Cover baking sheet with parchment paper.
  5. Wash and peel sweet potatoes. (I personally like to leave the peel on, especially if buying organic). Cut into 1-inch size pieces. Place the cut sweet potatoes onto the baking sheet. Sprinkle with sea salt, pepper and some chill flakes (optional). Bake for 45-55 minutes or until soft and cooked through.
  6. *Roasting Beets - Remove stems and leaves from beets and wash. Wrap beets in foil. Bake in 350°F oven for about 1 hour or until vegetables are fork-tender. Remove from foil and let stand for 15 to 20 minutes or until cool enough to handle. Loosen skins from beets and cut into cubes. You can place the beets in the foil onto the same tray as the sweet potato to roast at the same time.
Notes
  1. *Candied walnuts, pecans, pumpkin seeds, or almonds would all make delicious and healthy additions to this salad.
Holistic Wellness https://holisticwellness.ca/
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