Homemade Gluten-Free Blueberry Muffins

By: Jody Paglia Tanzman, RD,LDN,CLC

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.

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Ingredients:

  • 1 cup (140 g) plus 2 Tbsp. gluten-free all purpose flour
  • 2 Tbsp. flax meal
  • 2 Tbsp. almonds, coarsely chopped
  • 2 tsp. baking powder
  • 1 small lemon, zested
  • 1/2 tsp. cinnamon
  • 1/4 tsp. kosher or ground sea salt
  • 1 cup (150 g) fresh blueberries
  • 4 Tbsp. fresh, organic applesauce (or 1 large egg)
  • 1/3 cup (80 ml) raw agave or pure maple syrup
  • 2/3 cup (160 ml) nut milk
  • 2 Tbsp. coconut oil, melted
  • 1 tsp. vanilla extract

Directions:

  1. Pre-heat the oven to 325 F (160 C).
  2. Line a muffin pan with the baking cups (you’ll need 10).
  3. In a large bowl, whisk together 1 cup of the flour, the chopped almonds, the flax meal, baking powder, lemon zest, cinnamon and salt.
  4. In a small bowl, combine the blueberries with the remaining 2 Tbsp. of flour, tossing well to coat the blueberries.
  5. In a separate small bowl, combine the applesauce (or egg) with the agave, nut milk, melted coconut oil and vanilla extract and mix well.
  6. Pour the wet mixture into the large bowl of dry ingredients, folding it in just to mix. Then fold in the blueberries.
  7. Portion the batter among the muffin cups, using a medium-sized scooper. Bake for about 15-20 minutes, until the muffins are lightly browned on top and a toothpick inserted into the center of the center muffin comes out clean.
  8. Let muffins cool on a wire rack. Store in an airtight container; keep in a place that’s cool and dry for up to 3 days. Enjoy!

Prep time: 15 minutes

Cook time: 15 minutes

Total time: 30 minutes

Servings: 10

  • Nutrition per serving:
  • Calories120
  • Fat4.5g
  • Saturated Fat2.5g
  • Cholesterol0mg
  • Sodium70mg
  • Carbohydrates20g
  • Fiber2g
  • Sugars10g
  • Protein 2g

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

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The ‘Digestion-Helper’ Juice

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

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.

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Ingredients:

  • 1/4 pineapple
  • 1 yellow grapefruit
  • 1 ruby grapefruit
  • 1 lemon
  • 1 carrot

Directions:

  1. Wash all produce well.
  2. Peel grapefruits and lemon (optional).
  3. Add all ingredients through juicer and enjoy!

Substitutions:

  • Pineapple – pear, apple
  • Grapefruit – lemon, lime, orange, mandarin
  • Lemon – lime
  • Carrot – sweet potato, pumpkin, beets

Servings: 1

  • Nutrition per serving:

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

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Meatless, Bread-less Monday: Walnut Pesto Chard Wraps

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

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!

 

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Ingredients:

Wrap & Toppings:

  • 4 large chard (silverbeet) leaves
  • 1 avocado
  • 1/2 red bell pepper (capsicum), sliced
  • 1 carrot, grated
  • 1 large tomato, sliced
  • 1 scallion (spring onion), chop into 4 sections
  • 1 cucumber, sliced
  • 1/2 beet (beetroot), grated

Walnut Pesto:

  • 1 cup (1 large handful) firmly packed basil leaves
  • 1/2 cup (60 g) walnuts
  • 1/4 cup (125 ml) extra-virgin olive oil
  • 1-2 tbsp lemon juice
  • 1 garlic clove, crushed
  • sea salt and pepper, to taste

Directions:

  1. Wash all produce well. Make sure the chard leaves are patted dry.
  2. Remove the stem and partway up the leaf to allow it to roll nicely.
  3. Combine pesto ingredients in a blender and blend until smooth.
  4. Lay the chard leaf down, with the inside of the leaf showing up, fill leaf with desired amount of pesto* (about 1 – 2 tablespoons), avocado, sliced red bell pepper, grated carrots, tomato, scallion, cucumber and beet.
  5. Fold the sides in and roll into a roll (much like a spring roll) and repeat with the remaining 3 leaves.
  6. Enjoy right away or store in the fridge for a few hours before serving.

*Note: You’ll likely have about 2 servings of leftover pesto to use for another recipe like our Zucchini Macadamia Pesto Roll Ups.

Substitutions:

  • Chard – collard, lettuce leaves, cabbage
  • Red bell pepper – green, yellow or orange pepper
  • Carrot – butter pumpkin
  • Tomato – red cabbage, beet
  • Scallions – red onion
  • Cucumber – green pepper (capsicum)
  • Beet – carrot, red cabbage
  • Basil – arugula (rocket), coriander
  • Walnuts – pine nuts, almonds, macadamias, cashews
  • Olive oil – avocado oil, flaxseed or hemp seed oil

Prep time: 20 minutes

Cook time: 0 minutes

Total time: 20 minutes

Servings: 4

  • Nutrition per serving:
  • Calories210
  • Fat19g
  • Saturated Fat2.5g
  • Cholesterol0mg
  • Sodium120mg
  • Carbohydrates10g
  • Fiber5g
  • Sugars4g
  • Protein 4g

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

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Baked Truffle Pumpkin Mashed Potatoes

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

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!

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Ingredients:

  • 2 cups (425 g) roasted pumpkin (after cooking — start with 1 small sugar pumpkin or use BPA-free canned pumpkin)
  • 5 pounds organic russet or Yukon gold potatoes
  • 1 tsp truffle oil
  • 1 1/2 Tbsp. olive oil
  • 1/4 cup (25 g) gluten-free bread crumbs
  • 2 garlic cloves
  • sea salt and fresh ground pepper, to taste
  • Optional: 2 Tbsp. organic grass fed butter (like Kerrygold), ¼ cup organic reduced fat 2% sour cream, 1 cup organic grass fed cheddar cheese (like Kerrygold).

Directions:

      1. Preheat oven to 425 F or 218 C.
      2. Roast pumpkin or use organic BPA-free canned pumpkin.
      3. Scrub potatoes and puncture a hole with a fork in each one.
      4. Place potatoes directly on oven rack.
      5. Cook pumpkin and potatoes for about an hour, checking at 40-50 minutes.  Pumpkin is done when skin is dark brown and easily peels from flesh.
      6. Potatoes are done when skin is a bit crunchy to the touch (use a pot holder they’re hot!).
      7. Remove pumpkin and potatoes from oven and let cool a bit. Then cut in half.
      8. Lower oven temp to 350 F or 177 C. Scoop flesh from potatoes and pumpkin into bowl.
      9. Chop up garlic and 1-2 potato skins (or more!) and add to bowl.
      10. Add salt, pepper, truffle and 1 Tbsp olive oil to bowl (if including dairy options add that now) and mix until well combined.
      11. Transfer to an oven safe baking dish and drizzle ½ Tbsp. olive oil over top.
      12. Sprinkle breadcrumbs over top dish.
      13. Place in oven and cook for about 30 minutes until breadcrumbs are golden brown.
      14. Remove from oven and let cool and serve!

Prep time: 20 minutes

Cook time: 1 hour, 30 minutes

Total time: 1 hour, 50 minutes

Servings: 12

  • Nutrition per serving:
  • Calories190
  • Fat2g
  • Saturated Fat0g
  • Cholesterol0g
  • Sodium15mg
  • Carbohydrates38g
  • Fiber3g
  • Sugars1g
  • Protein 5g

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

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No-Mayo Raw Avocado Slaw

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

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!


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Ingredients:

Salad Ingredients:

  • 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:

  • 1/2 avocado
  • 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

Directions:

  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).

Substitutions:

  • 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

Prep time: 20 minutes

Total time: 20 minutes

Servings: 4

  • Nutrition per serving:
  • Calories260
  • Fat17g
  • Saturated Fat2g
  • Cholesterol0mg
  • Sodium160mg
  • Carbohydrates27g
  • Fiber9g
  • Sugars12g
  • Protein 7g

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

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Creamy Celeriac & Pear Soup

By: Isabel Smith, MS, RD, CDN

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.

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Ingredients:

  • 2 bulbs celeriac, peeled and chopped into large chunks
  • 2 small pears, peeled, cored and chopped
  • 1 garlic clove, chopped
  • 1/2 cup (125 ml) coconut milk (swap for any other type of non-dairy milk)
  • 2 – 3 cups (250 – 375 ml) water (depending on desired thickness)
  • salt and pepper, to taste
  • 2 sage leaves, chopped (1 tsp dried)
  • 2 tsp maple syrup (optional)

Directions:

  1. Wash all produce well.
  2. Peel and chop garlic, celeriac and pears and add to stock pot over medium heat, then add water and coconut milk.
  3. Cook over medium/high heat and then reduce heat to medium and continue to cook for 40 minutes or until ingredients are soft.
  4. Once ingredients are soft, add sage and salt and pepper and reduce to low heat and continue to cook for another 5 minutes.
  5. Remove from heat and process with an immersion blender or add to a food processor or blender. Pour into large mixing bowl or stock pot and add maple syrup for added sweetness.
  6. Serve warm and enjoy.

Prep time: 10 minutes

Cook time: 50 minutes

Total time: 60 minutes

Servings: 4

  • Nutrition per serving:
  • Calories130
  • Fat7g
  • Saturated Fat6g
  • Cholesterol0g
  • Sodium85mg
  • Carbohydrates15g
  • Fiber2g
  • Sugars2g
  • Protein 2g

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

Coconut Turmeric Peach Smoothie

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

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!

 

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Ingredients:

  • 1 cup (250 ml) coconut water
  • 1 – 2 peaches (fresh or frozen)
  • 
1/2 banana (fresh or frozen)
  • 
1/2 carrot
  • 1/2 in (1 cm) piece of fresh turmeric
  • 1/2 in (1 cm) piece of fresh ginger
  • 1 tsp coconut oil (optional)
  • 
1 handful of ice

Directions:

  1. Wash produce well.
  2. Slice peach in half and remove the stone.
  3. Add all the ingredients into the blender and blend on high for 45 – 60 seconds until smooth.

Substitutions:

  • Peach – nectarine, apricot, pear
  • Banana – avocado
  • Carrot – sweet potato, butternut squash
  • 
Coconut water – almond milk, coconut milk, hemp milk
  • Nutrition per serving:
  • Calories220
  • Fat6 g
  • Saturated Fat4.5 g
  • Cholesterol0 mg
  • Sodium270 mg
  • Carbohydrates41 g
  • Fiber7 g
  • Sugars28 g
  • Protein 4 g

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

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A Juice that Fights a Cold

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

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!

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Ingredients:

  • 2 oranges
  • 1 large carrot
  • 1 orange bell pepper (capsicum)
  • 1 lemon
  • 1 in (2.5 cm) piece of turmeric
  • 1 in (2.5 cm) piece of ginger

Directions:

  1. Wash all produce.
  2. Peel the oranges and lemon and remove the stem and seeds from the pepper.
  3. Add all ingredients through the juicer and enjoy!

Substitutions:

  • Oranges – mandarins, ruby grapefruit
  • Carrot – sweet potato, pumpkin, butternut squash
  • Orange pepper – yellow or red pepper (capsicum)
  • Lemon – grapefruit, lime
  • Nutrition per serving:

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

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A Recipe to Mash Anything (Even Turnips!)

By: Isabel Smith, MS, RD, CDN

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.

 

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Ingredients:

  • 2 medium turnips, peeled and cut into 1-2 inch blocks (the smaller the blocks the quicker the cook time)
  • 2 cups (500 ml) water (just enough to cover the turnips in the pot)
  • 3 sage leaves (or 1 tbsp dried sage)
  • 1/2 cup (125 ml) coconut milk
  • 1/2 tbsp coconut oil
  • salt and pepper, to taste
  • 1 – 2 tbsp. maple syrup (optional)

Directions:

  1. Wash turnips well, then peel and cut into small cubes.
  2. Add cubed turnips to a pot with the water and coconut milk. Cook for 20 minutes over medium-low heat. (You also have the option to roast the turnips: Add the cubed turnips to a roasting pan with coconut or olive oil, sage, sea salt and pepper and bake in the oven for 25 – 30 minutes at 425 F or 220 C, until fork tender. Then continue with step 4.)
  3. Add 2 sage leaves (or 1/2 tbsp of dried sage), salt and pepper to boiling pot and let simmer, stirring occasionally for another 25 – 30 minutes, or until soft.
  4. Once turnips are soft, drain water and coconut milk. Using a masher or a fork mash the turnips until smooth desired consistency is achieved. (You can also use a food processor for a smoother consistency.)
  5. Add coconut oil and extra sage, and a pinch of salt and pepper.
  6. Serve and enjoy!

Prep time: 10 minutes

Cook time: 50 minutes

Total time: 60 minutes

Servings: 4

  • Nutrition per serving:
  • Calories60
  • Fat3.5g
  • Saturated Fat3g
  • Cholesterol0mg
  • Sodium210mg
  • Carbohydrates6g
  • Fiber2g
  • Sugars4g
  • Protein 1g

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

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