I created this recipe for a private client who is both diabetic and gluten-free. Those two words are often synonymous with unnaturally dense baked goods that have a cloyingly sweet and slightly metallic taste (from artificial sweeteners). Not these blueberry muffins! They are just substantial enough to be filling and each bite highlights the juicy, vitamin C packed blueberries. I used agave as the sweetener because of its low glycemic index, and the protein boost from the flax, nuts and nut milk also helps to keep blood sugar levels steady. A pre-mixed gluten-free all purpose flour keeps things simple. The gluten-free all purpose flours on the market generally work well, though be sure to check the package instructions as some do require adding extra ingredients such as xantham gum. If you’re not shying away from gluten, you can certainly substitute wheat flour.
I love grapefruit and lemon in my morning juices! This juice combines fruits and vegetables that give your digestive system and your metabolism a little kick-start first thing. Sour tastes are important for good health, they support clear, healthy skin, help to lower our risk for many diseases and health conditions and may even help with weight loss as part of an overall healthy and plant-based diet. Enjoy this sweet and sour drink the next time you want a new juice for your morning routine.
I love making food alternatives that incorporate more vegetables in place of refined carbohydrates. It makes for a lighter meal that has plant compounds and extra antioxidants. Go ahead and add more nutrients to the next sandwich or wrap you make by using chard leaves instead of bread! You can also use this pesto filling with rice paper rolls or toasted seaweed nori sheets.
It’s always nice to use different ingredients in a basic pesto recipe to increase your nutrient profile and add variety to your diet. I used walnuts because they are high in omega-3 fatty acids, and contain fiber, calcium, magnesium, B6, B1 and folate. They have anti-cancer properties, improve weight control, support brain and heart heath. I’d say it’s a good idea to make this for dinner tonight!
Just because Thanksgiving is over doesn’t mean you can’t serve mashed potatoes at your next meal. And you should think about serving this healthy spin on a turkey day classic by combining potatoes with pumpkin and truffle oil! Whether you’re starting from scratch on a cold winter day, or looking for ideas to boost the nutrition in your leftovers it can be easy to elevate the nutrition of your favorite comfort foods.
By adding pumpkin you’re getting a high dose of beta-carotene, which is an important antioxidant linked to lower rates of certain cancers including breast cancer and lung cancer. Carotene-rich foods are also good for your heart; helping protect against heart disease, hypertension, and stroke. Pumpkin is also high in fiber, which is important for healthy digestion, hunger and weight control.
Don’t throw out the pumpkin seeds! Roast them for a family favorite healthy snack. I like to sprinkle them on salads or even oatmeal. Pumpkin seeds are rich in the potent anti-inflammatory fat, omega-3s.
I start my mashed potatoes by baking them rather than boiling to help reduce nutrient loss like potassium. Potatoes, even white ones, do contain additional nutrients like fiber and magnesium (in the skin). It’s easy to roast a pumpkin at the same time you’re baking your potatoes.
Baking the potatoes at the end with bread crumbs and any toppings you desire really makes this dish unique!
I love making creamy, non-dairy based sauces that taste delicious. Sometimes it can take a few tries to get the recipe just right – this avocado dressing took me four attempts! After a couple tries to ‘add this’ and ‘don’t add that’, I think I finally got it just right, so I hope you enjoy it too. Don’t feel like you need to limit the dressing for this specific salad because it would taste wonderful on a variety of vegetables!
If the weather is cold where you are and your body isn’t craving raw foods, it is still very important to continue to consume raw foods such as juices, salads and vegetable-based meals to ensure the consumption of heat sensitive nutrients along with naturally occurring enzymes that plant foods contain. Eat up!
1 cup (100 g) shredded white cabbage
1 cup (100 g) shredded red cabbage
2 large carrots, shredded
2 large scallions, chopped
1/2 red onion, diced
1 handful of parsley, chopped (extra for garnish)
Avocado Slaw Dressing:
2 Tbsp. extra virgin olive oil
1/2 cup (50 g) sliced almonds, blanched
1/2 cup (125 ml) water
1 lemon, juiced (approx. 2 Tbsp.)
1 tsp. apple cider vinegar
1 garlic clove, crushed
sea salt and pepper, to taste
1. Wash all produce well.
2. Prepare and chop salad ingredients and set aside in a large bowl.
3. Combine dressing ingredients in a blender or food processer and blend until well combined with a
creamy consistency. Dress as you like (you may want more or less dressing).
Cabbage – radish, kale, spinach
Carrots – pumpkin, sweet potato, butternut squash
Shallots – red onion, spring onions
Red onion – white or brown onion
Almonds – blanched whole almonds (soaked), cashews
Olive oil – avocado oil, flaxseed or hemp seed oil
Lemon juice – apple cider vinegar
Spicy, slightly sweet, and flavorful, this soup is the perfect warming dish for family gatherings and holidays. During a busy time, this soup is easy to make, calls for few ingredients, and allows for many different types of herbs and spices to be added for extra flavor.This soup is made with water instead of broth and a touch of coconut milk (optional), which helps to save a considerable amount of sodium (great news because holiday foods are loaded with salt!). The celeriac also contains a naturally-rich source of electrolytes potassium and sodium. Celeriac root is coupled with the slightly sweet pear, which is a source of fiber and low in calories. Serve this soup as a lighter start to your holiday meals, and add your favorite herbs and spices to finish it off for your own, unique taste.
Any excuse to throw in some turmeric to a recipe is a good idea because this spice increases the antioxidant power 10-fold in your drink! For this delicious recipe, I added in the coconut oil to improve the assimilation and activity of the curcumin, as small amounts of fats enhance its antioxidant potential. Turmeric has shown to be anti-cancer, liver enhancing, anti-inflammatory, anti-infective, anti-depressant and has the ability to reduce LDL cholesterol. Read more about the amazing benefits of turmeric here!
Want to keep any winter or summer bugs away? Then drink this juice! It has so much vitamin C at approximately 400 mg per glass! Lemon, ginger, and the anti-infective powers of turmeric all thrown in together combine for a wonder drink. To really move it up a notch you could be brave and throw in a garlic clove to really help fight that cold! You can also use this juice to help fight seasonal allergies that may be cropping up at this time of year! Enjoy!
Mashed vegetables are a staple at the holiday table, sweet or regular potatoes, butternut squash and others. Classic holiday potatoes get a bad wrap for being laden with calories and fat; however, small upgrades to classic recipes like this one can help to make a typical mashed potato recipe much healthier and lower in calories, while still maintaining delicious flavor.
These turnips were extremely easy to make, were relatively low maintenance, and this same recipe could be used with any vegetable you can mash including cauliflower, butternut squash, carrots, potatoes and more. The key is taste-testing the recipe as you go to ensure that it’s tasty and palatable. Don’t be afraid to add more spices, a little Himalayan salt, or maybe even a dash of olive oil to add more flavor.
More Tips for Upgrading Classic Holiday Recipes:
- use coconut oil or butter instead of classic butter
- use herbs and spices over salt
- use more nutrient-dense and concentrated sweeteners like maple syrup over white sugar, so you’re able to use less overall
- use plant-based milks like hemp, coconut, oat, over heavy cream and butter to maintain creaminess and taste without the extra added calories and saturated fat
Also try our other mashed veggie recipes:
Note: The nutrition facts are based off 4 small servings.