7 Healthy Swaps to Make on Halloween

By: Jamie Schneider



I think it’s safe to say that Halloween is not just about the costume, it’s about the candy. By the end of the night, costumes are falling off or coming apart and the only thing that is on kids’ minds is how much candy they have in that bag. When it’s almost too heavy to carry, then well, it’s been a good night.

There is no harm in letting your kids (and you, and me) enjoy a few pieces of candy here and there on this fun holiday. Confession: I will probably have a Reese’s Peanut Butter Cup tonight when I am giving out candy to the kids in our neighborhood. But when I am hosting a Halloween party or bringing something to a friend’s house, it’s always fun to show a little creativity. Why not make a treat that resembles one of your favorite candies but is made with much healthier ingredients that tastes just as delicious? I gathered some of my favorite healthy dessert recipes to give you some ideas to bring to one of your Halloween parties this weekend. 

I also think it’s safe to say, your kids will love these too.  

1. Milky Way
Healthier Option: Raw Caramel Slices



2. Mounds
Healthier Option: Chocolate Coated Macaroons (You can completely cover them in chocolate to be more Mounds-like)



3. Gummi Bears
Healthier Option: Blueberry & Mango Jellies 



4. Reese’s Peanut Butter Cup
Healthier Option: Reboot Mini Peanut Butter Cups


5. Hershey’s Chocolate Bar
Healthier Option: Raw Chocolate (you can make these into rectangles instead!)

 

6. Peppermint Patties
Healthier Option: Dark Chocolate 4-Ingredient Peppermint Patties



7. Candy Corn Pumpkins
Healthier Option: Healthy Vegan Pumpkin Patch  (Disclaimer – These don’t taste like candy corn at all, but they are so cute and taste delicious, but more like a cookie!)



Happy Halloween!

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4-Ingredient Blueberry & Mango Jellies

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Gummy candies are a classic sweet favourite – you find tons on grocery store shelves, candy baskets in doctor’s office, and plenty in your child’s Halloween basket. Since most of these contain ingredients that we should try to stay away from, I went ahead and made my own. For this recipe you can use a silicon mould in small shapes. Gummy bears or any Halloween shapes would be ideal, I used hearts. Or you could pour it into a glass or small dish and set as a dessert jelly.

Agar (or Agar Agar), sometimes referred to as kanten, is a gelling agent coming from a type of seaweed. It is approximately 80% fiber and can be used as an alternative to gelatine. In Asia it has been used as a weight loss supplement due to its ability to fill you as it triples in size within the intestines and acts as an intestinal regulator, it is also said to enhance cholesterol excretion due to the fibre content. It has shown some promise in obesity studies due to this filling effect.

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Ingredients:

Blueberry Jellies:

  • 1/2 cup (125 ml) coconut water
  • 1 tbsp agar agar flakes (1 tsp of powder)
  • 1/2 cup (75 ) pureed room temperature blueberries (you can use an immersion/hand/stick blender to puree)
  • 1-2 tsp honey

Mango Jellies:

  • 1/2 cup (125 ml) coconut water
  • 1 tbsp agar agar flakes (1 tsp. of powder)
  • 1/2 cup (75 g) pureed mango (you can use an immersion/hand/stick blender to puree)
  • 1-2 tsp of honey

Directions:

  1. In a small saucepan combine coconut water and sprinkle the agar over the top and let it sit for 10mins.
  2. Bring the mixture to boil on medium heat stirring occasionally. Reduce heat and simmer for a further 5 mins and until the flakes are completely dissolved.
  3. Add in blueberries and honey gradually bit by bit and stir to combine well to avoid getting lumps. Do this over a low heat and remove from the heat before it boils.
  4. Once combined, allow to cool slightly then pour unto moulds and refrigerate for 1-2 hours to set.
  5. Repeat this process for the mango jellies.
  6. Remove from the moulds and store in the fridge in an air-tight container for 1-2 weeks.

Substitutions:

  • Blueberries – strawberries, raspberries, blackberries
  • Mango – pineapple, banana
  • Honey – maple syrup, rice malt

Prep time: 30 minutes

Cook time: 0 minutes

Total time: 2 hours, 30 minutes

Servings: 24 jellies

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Creamy & Sweet Coconut Almond Milk (No Sugar Added)

By: Jamie Schneider

Creamy & Sweet Coconut Almond Milk (No Sugar Added)

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 8 - 10 oz. (250 - 300 ml)

Ingredients



Making homemade almond milk is one of my favorite things to do in the kitchen. I love to use my slow juicer for this, but you can use a blender too. It’s a simple, two-ingredient recipe that includes water and almonds. If you’re drinking it by itself, you may want to add in a little flavor like dates, cinnamon or a dash of salt to give it a kick, but when you are blending it for a smoothie recipe, using only the water and almonds are just fine!

A few months ago, my mind was blown when I tried a new kind of “almond milk”. The geniuses over at one of my favorite juice bars in New York, Juice Press, decided to combine almonds with coconut water, instead of plain water. It’s called Black Label and it is heavenly! It is so simple, so sweet with no added sweeteners (not even dates or pure maple syrup), and a perfect treat. It racks up at $9 for a 10 oz. bottle, and while the taste and the quality help me justify that it’s worth it, it’s always less expensive if you can figure out how to make it on your own, and I came pretty darn close.

I have no idea if this is how they make their concoction, but the taste is almost exact! Thanks Juice Press for giving me this inspiration.

Ingredients:
1 cup/250 ml coconut water (if you have access to a fresh coconut, use the water from that, but if not, try to find organic)
1 tbsp. raw almonds
1 tsp. coconut oil
1/4 tsp. vanilla extract
dash of Himalayan salt, to taste
dash of cinnamon (optional — they don’t use cinnamon but to me everything is better with a touch of this spice, but it’s up to you)
1 handful of ice cubes

Directions:
Place all ingredients into a high powered blender and blend on high for 45 – 60 seconds, until smooth. Enjoy!

Note: The sugar comes naturally from the fresh coconut water.

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Kiwi Koolada Smoothie

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Kiwi Koolada Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 - 18 oz. (500 mls)

Ingredients



This is a light sour and refreshing simple smoothie. Kiwi fruit naturally contains enzymes which can improve protein digestion and it also has a high anti-oxidant content. Kiwi fruit is also very high in vitamins C, K, E and folate! Enjoy!

Ingredients:
3 kiwi fruits
4 cos lettuce (romaine) leaves
1 cup/250 ml coconut water
1 handful of of ice
juice of 1 lime

Directions:

1.) Wash all ingredients well.

2.) Peel the kiwi and chop.

3.) Juice a lime with a citrus squeeze, or you can use your hand.

Substitutions:
Kiwi – apple, pear
Cos lettuce – kale, spinach
Coconut water – water
Lime – lemon

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Raw Blueberry Applesauce

By: Brenna

Raw Blueberry Applesauce

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: 4

Ingredients



With spring in bloom and summer right around the corner, our food cravings begin to turn away from hot meals and towards our favorite warm weather dishes.  Here is a quick and easy spring-time snack for the whole family!

Applesauce can be a great addition to your child’s lunch, an afternoon snack or even a family picnic.  Most applesauce is made by cooking the apples and adding processed sugar.  Instead, try this healthy version of your favorite traditional recipe.  Keep the apples raw – this way you don’t kill any healthy vitamins and nutrients naturally contained in the fruit.  And, the natural sugars in apples are all you need to make your sauce sweet.  The blueberries add a dash of antioxidants, color and flavor to your applesauce.  And the ginger gives it a kick!  I love the spiciness that ginger brings to any recipe so I usually double the amount, but feel free to start with a little and add more depending on your preference.  Finally fresh lime juice – traditional applesauce would use lemon juice, but I think lime really blends well with the apple and ginger.  Plus, the citric acid found in limes helps preserve the color of your applesauce.

Ingredients:
4 red apples
2 tbsp fresh lime juice (about the juice from 1 lime)
6 oz fresh blueberries
1 inch/2.5 cm fresh ginger
dash of cinnamon, optional

Directions:
1.) Wash and core apples.

2.) Peel ginger.

3.) Add all ingredients into a food processor and blend to desired consistency.  You can also use a blender or hand blender.

4.) Sprinkle cinnamon on top if desired.

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Smart Sweet: Mixed Berry & Banana Chia Pudding

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Smart Sweet: Mixed Berry & Banana Chia Pudding

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4

Ingredients



Chia seeds are 38% fibre, 16% protein and 47% fat while 17% being omega 3 fatty acids. They are also an excellent source of calcium. So enjoy these beauties any time of day as a breakfast or a little something sweet at the end of a long day. 

Ingredients:
1 cup/135 ml. coconut water
1/2 cup/125 g fresh or frozen mixed berries
1 fresh or frozen banana
6 tbsp chia seeds
1 tsp honey
½ tsp vanilla extract (optional) 

Directions:

1.)    Combine all ingredients into the blender and blend for 45-60 secs.

2.)    Pour mixture into small dishes, cups or ramekins.

3.)    Let them set in the fridge for at least 20 minutes.

4.)    Serve with coconut or greek yogurt, fresh fruit, nuts and seeds if desired. 

Substitutions:
Coconut water – almond, hemp, rice, quinoa milk or coconut milk
Mixed Berries – strawberries, blueberries, raspberries
Chia seeds – flaxseeds
Honey – maple syrup, rice malt

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Berry Oats & Goji Spring Smoothie

By: Isabel Smith, MS, RD, CDN

Berry Oats & Goji Spring Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 - 18 oz. (500 mls)

Calories per serving: 360

Ingredients



This refreshing spring smoothie is light, tasty, and packed with nutrients. The base of fresh or frozen berries provides a good source of vitamin C and antioxidants, while the flax and hemp add healthy protein, healthy fat, and fiber. Antioxidant-rich goji berries are also a highlight of this smoothie and adds a nice crunch as the garnish. This smoothie makes for a great breakfast, or post-workout recovery drink as it provides extra protein and carbohydrates for muscle repair. For added flavor try garnishing with cinnamon! 

Ingredients:
1 cup/125 g fresh or frozen raspberries
1 cup/125 g fresh or frozen strawberries
1 – 2 cups/125 – 250 ml almond milk
2 – 3 tbsp hemp hearts (hemp protein can be substituted)
1 tbsp ground flaxseed
3 tbsp rolled oats

For garnish:
1-2 tbsp goji berries
1-2 tbsp rolled oats 

Directions:
1.) Add ingredients through blender, blending until smooth.

2.) Add goji berries and rolled oats for garnish.

3.) Serve and enjoy! 

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Nutty Bunny Smoothie

By: Jamie Schneider

Nutty Bunny Smoothie

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 1

Serving Size: 16 - 18 oz. (500 mls)

Ingredients



Whenever I spot a new juice bar opening, I always have to go in, check out their menu and give one of their unique juices or smoothies a try. Not only to enjoy one for myself, but also to get inspired with new recipe ideas to make in the Reboot Kitchen! Recently, a new juice bar opened up right across from my gym (convenience is key) called the Vitamin Chick and they have an amazing variety of new recipes. Once I’m finished a workout, it’s near impossible to not pop in there and enjoy a new flavor! My favorite combination that they offer so far is a mix of carrot juice, ginger, honey, cinnamon, almond milk, flaxseed and frozen banana. I’m not even a huge ginger fan but this is the exception.

I took it upon myself to try my own version in the Reboot Kitchen and it was perfect. With the help of my colleague, Sophie, we sliced and diced a few ingredients to achieve a taste we loved even more. Carrots are high on my “must consume a lot” list right now because I am getting married in 25 days and want my skin to be in its best shape! The beta carotene is converted to vitamin A inside the body which helps repair skin tissue and protect from sun damage. That’s a good thing too since my wedding is in Florida!

Here’s this must-try recipe:

Ingredients:
8 large carrots
2 inch (5 cm) piece of fresh ginger root
1/2 cup/125 ml almond milk
1/2 frozen banana
1 tbsp maple syrup or 1 pitted date
1 tsp cinnamon
dash of Himalayan salt

Directions:
1.) Juice carrots and ginger in your juicer.

2.) Combine juice with the almond milk, banana, maple syrup and cinnamon in a blender with ice.

3.) Blend on high for 45 seconds.

4.) Sprinkle Himalayan salt on top and enjoy!

2 votes, average: 5.00 out of 52 votes, average: 5.00 out of 52 votes, average: 5.00 out of 52 votes, average: 5.00 out of 52 votes, average: 5.00 out of 5 (2 votes, average: 5.00 out of 5)
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Smart Sweet: Vegan Chocolate Chip Ice Cream

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Smart Sweet: Vegan Chocolate Chip Ice Cream

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 4

Calories per serving: 340

Ingredients



Vegan ice cream is music to my ears, and it’s super easy, delicious and a great chocolate fix! This is my favourite dairy free chocolate recipe. I used organic brown rice malt syrup in this recipe because rice syrup has a lower sugar content than honey or maple syrup so it doesn’t make it overly sweet and has a very mild flavour but maple syrup and honey will also work nicely. If you miss chocolate ice cream at all you won’t miss it anymore.

Ingredients:
1 can of coconut milk (BPA free)
4 tbsp cacao powder
4 tbsp brown rice syrup
1 tsp vanilla extract
2 tbsp of cacao nibs

Directions:
1.) Combine ingredients coconut milk, cacao powder, rice syrup and vanilla extract into a blender. Blend until smooth.

2.) Stir in the cacao nibs to the chocolate mixture.

3.) Add the chocolate mixture to an ice cream maker. Let it run for 20-25mins. If you do not eat this immediately transfer to a container and freeze.

4.) If you do not have an ice cream maker pour the chocolate mixture into a tin or container then freeze until firm.

5.) Thaw for about 5 – 10 minutes before serving to soften it up a little, if desired.

Substitutions:
Cacao powder – cocoa powder or omit for vanilla choc chip
Rice Syrup – maple syrup, honey, stevia
Cacao nibs – unsweetened dark chocolate chips, carob pieces

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