Cinnamon Roll Peanut Butter

Peanut butter is one of my favourite foods. I love eating it in my oatmeal, with fruit, mixed with yogurt and even by the spoonful. I am a fan of making my own nut butters because that way I know they are clean and healthy, with no hydrogenated oil or refined sugar.





This little creation of mine is what I like to call Cinnamon Roll Peanut Butter. It has a beautiful sweetness of a cinnamon roll, using coconut sugar and pure maple syrup; a subtle, yet rich butter flavour using a butter extract and of course the most important ingredient cinnamon!



This flavour combination is delicious... I know I will have trouble not eating the whole jar in a day and I'm sure all other peanut butter lovers out there will agree that this jar of Cinnamon Roll Peanut Butter is to die for! Enjoy!

What You'll Need:

2 cups raw peanuts

1 tsp. butter extract

2 tsp. cinnamon

1 tsp. coconut sugar

1 tsp. pure maple syrup

food processor

1. Preheat oven to 350 F. Toast peanuts for about 10 minutes. This helps to bring up all the natural oils within the nuts.

2. Place toasted nuts in your food processor, blend for about 3 minutes, scraping down the sides periodically.

3. Add your extra ingredients ( cinnamon, coconut sugar, pure maple syrup and butter extract). Blend for another 8-10 minutes until, you see a smooth peanut butter form and thats it you have a beautiful, healthy cinnamon roll peanut butter!

All About Sweeteners: My Five Favourites

This post is going to be all about my favourite "better for you" sweeteners. Keep in mind 4 out of the 5 of these are not calorie free but that doesn't mean they aren't a good option. When I first started cutting refined sugar from my diet ( about 3 years ago) I became a crazy Splenda lover... a horrible thing to love because it is basically just like throwing a bunch of chemicals into your food and drinks. For the past 2 or 3 months i'v been really working on cutting down on my splenda use with great success.  I used to have  about 6 packets of splenda a day but I now only use one packet a day in my morning coffee :)

I am someone who likes a little sweetness. I don't want my food to taste dull or bitter or bland because I am afraid to use some sugar. With this being said I never completely cut sugar all together, I just became smarter about the types of sugar I was using. The 5 sweeteners below are my most used/ favourite sweeteners which I use on a daily basis and in about 90% of my recipes you will see at least one of these used.

Pure Maple Syrup:

This sweetener is created when you repeatedly boil down the sap of the maple tree. This sweetener contains 54 different antioxidants, which are vitamins and minerals that protect our cells from damage caused by free radicals. The antioxidant strength is similar to that found in other food items such as bananas, broccoli and apples. The darker the grade of maple syrup, the higher the antioxidant level. Along with an abundance of antioxidants this sweetener also contains 160% of your daily value in magnesium for a 1/4 cup serving.

Maple syrup is my favourite healthy sweetener. I use it daily, in my morning oatmeal as well as in my baking to help replace processed sugar. The flavour of pure maple syrup is very subtle and light, thats how I would describe it. It is not over baring and sweetens my foods and treats nicely. Make sure you are using a pure maple syrup and not Aunt Jemima. I like using pure maple syrup in my oatmeal ( this is how I sweeten my oats every morning) and in a variety of my healthy baking.

Blueberry Muffin Oatmeal  

 Skinny Mini Oatmeal Cookies

Skinny Apple Crisp

Dates:

Dates are known to be beneficial in relief from constipation,intestinal disorders, heart problems, anemia, sexual dysfunction, diarrhea, abdominal cancer, and  increases bone strength. In a serving size of 100g worth of dates you receive 32% of your daily intake of dietary fibre, an abundance of vitamins such as vitamin B6, niacin and folate as well as an abundance of minerals such as potassium, manganese and iron.

Date are a new obsession of mine. I find myself eating them daily, weather it be on their own or in my smoothies. They have a beautiful caramel flavour and work great to sweeten both smoothies and in Raw Vegan baking. Dates are fairly high in calories as you may find but these are clean calories so no need to fuss.

Raw Vegan Boston Cream Cheesecake

  Berry Wheatgrass Smoothie  

Raw Vegan Peanut Butter and Jam Cheesecake

Honey:

I'v already done an article describing the health benefits of honey Food Fact: Unpasteurized Raw Honey vs. Pasteurized Honey. But, I will quickly share some of the main benefits honey provides, it prevents cancer and heart disease, is anti-bacterial and anti fungal, and increases athletic performance. Overall, honey is a great option when it comes to sweetening your foods.

Honey was the first sweetener I started to use after I gave up sugar and eventually artificial sweeteners like Splenda. It is the most inexpensive out of the 5 sweeteners I have listed and easy to find at any grocery store. Just make sure when purchasing honey you go for the unpasteurized variety rather then the pasteurized verity to ensure all the beneficial elements are still existent. I use honey in my daily life in things such as tea, baking, nut butters and in my greek yogurt.

Vanilla Espresso Peanut Butter

Mason Jar Blueberry Cheesecakes  

Gluten Free Oatmeal Honey Bread

Stevia:

Stevia is a 100% natural calorie free sweetener, derived from the stevia plant. If you are looking to use a calorie free sweetener then this is your best option. The two major sweet compounds found in stevia are called Stevioside and Rebaudioside A. Many people confuse stevia and truvia ( I have never personally tried truvia so I can't give you my opinion on it as a sweetener) but they are not the same. Truvia is a blend of compounds, one of which is derived from stevia. Studies have shown that stevia can help to lower blood pressure.

For me personally stevia is my least favourite option out of the 5. I have tried replacing splenda in my coffee for stevia and I just can't because the flavour it gives is too strange for my liking. I do find it useful in baking as it is a calorie free way for me to add a touch more of a sweet flavour but, I always use another sweetener in addition to stevia because the amount of stevia I typically use is not more the a few table spoons.

Skinny Brownie Cookies  

Skinny Pumpkin Bars

   Pumpkin Thumbprint Cookies

Coconut Sugar:

This is a natural sugar made from sap, which is the sugary circulating fluid of the coconut plant. Coconut sugar contains several nutrients, some of the notable minerals include, Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants that may also provide some health benefits. It also contains a fiber known as Inulin which may slow glucose absorption and explain why it has a lower glycemic index then regular sugar.

I use coconut sugar as a great replacement to brown sugar. It is better for you but has a very similar flavour and texture to brown sugar. I like to use this sweetener in my oatmeal, muffins  as well as in entrees.

Lemon Grass Chicken wraps

Banana Bread Oatmeal  

Asian Inspired Salad

 

 

 

Berry Wheatgrass Smoothie

Over the weekend my mom and I headed to the farmers market to pick up some goodies. One of the most exciting items we purchased was a big bag of fresh wheat grass! Ever since I got my bag of wheat grass I have been incorporating this ingredient in all my smoothies.

This smoothie in particular is my favourite combination using wheat grass yet so I thought I would share it with you guys.

Not only is this smoothie delicious but wheatgrass is such a super food with so many health properties it is unreal. If you want to know all the nutritions wheatgrass contains google it and you will be amazed. Anyways, I hope you all have a chance to find yourself some wheatgrass and try out this smoothie, I promise you won't be disappointed

 What you'll need:

2 medjool dates

1/2 cup blueberries

1/2 strawberries

1 tbsp. vanilla yogurt

approx. a handful of wheat grass

water ( I started with about 1/2 cup and just kept adding it until the consistency was ideal)

1/3 cup crushed ice

Beet and Avocado Salad

 

I love salad! It is a healthy, quick meal and you can keep it interesting just by adding or subtracting different ingredients. For this salad I included, romain lettuce, tomato, orange pepper,beets, cucumber, grilled chicken breast, avocado, pumpkin seeds and topped it off with a beautiful balsamic vinegar.

A light and delicious lunch for the beautiful summer days!

 

Banana "ice cream"

 

I'm sure most people have seen, at least once, a beautiful picture of banana "ice cream". But, I just couldn't help myself from posting my own.

For this little treat I just blended up 3-4 frozen bananas in my food processor (you can also use a blender if your is powerful enough), topped it with some PB2 and voila! I had "ice cream"... but without all the added sugar, fat and guilt.

 

A great summer treat and also a great way to use bananas that are getting too ripe.

Blueberry Date Smoothie

I'v been going smoothie crazy lately, having 2-3 smoothies per day... and loving it! But I have to say this smoothie is my favourite combination to date. This Blueberry Date Smoothie has the perfect amount of sweetness yet you can still taste the freshness of the fruit.



 

Along with my smoothie obsession i'v recently been loving dates as well! Thats why they are a main part of this creation and give this smoothie a bunch of healthy sugars to keep you energized throughout your day.



I can not express enough the beauty of this smoothie, I hope you give it a try and let me know what you think!



Even Alice likes Blueberry Date Smoothies!

Ingredients:

5-6 dates

1 cup blueberries, I used frozen

1/2 a banana

1-2 tbsp. vanilla yogurt

approx. 3/4 cups water

1. Place all ingredients in a blender and blend until smooth.

Lunch Time: Zucchini Noodles with Cottage Cheese

I want to starting sharing more of my everyday life. Things that I actually eat basically everyday and not just my beautiful or more complex recipes. So I thought I would start by sharing with you my go-to lunch recently which is simply just zucchini noodles with cottage cheese. I eat this probably 3-4 times a week and it still hasn't gotten old. It is quick for me to make and packs both a nutrient and taste punch that keeps me coming back.

All that you need for this little creation is one zucchini, a julienne peeler, cottage cheese, salt and pepper. I julienne my zucchini with the peeler to create "noodles", fry them in a pan ( no oil or anything needed) for about 5 minutes until they are slightly soft. I then combine these "noodles" with some cottage cheese, salt and pepper and my lunch is ready to go. I also like to pair anything I have for lunch with a big bottle of water ( my bottle fits about 3 cups of water) to ensure I am staying properly hydrated.

I hope everyone is eating healthy, staying hydrated and enjoying the summer months ahead. What are some of your favourite go-to lunches?

Strawberry Cheesecake Smoothie

This was my first time incorporating cottage cheese in my smoothie and the result was great! The flavour combination reminded me of a strawberry cheesecake so what better name then a strawberry cheesecake smoothie.



This nutrient filled smoothie has an abundant of healthy ingredients but tastes like a rich dessert... exactly like I hoped it would.



So give it a try as a pre or post workout snack or even as a secretly healthy dessert in the evening, I promise you will love it.



Let me know what you think of this creation and feel free to give any suggestions of smoothie flavours you'd like me to create!

Ingredients:

1/2 a banana

1 cup strawberries

1 tbsp. vanilla yogurt

2 tbsp. cottage cheese

1/4 cup almond milk + 1/4 cup water

1/3 cup ice

1. Add all ingredients to blender and blend well for 30 seconds to a minute, enjoy!

Lemon Grass Chicken Wraps

Finally we are getting some decent weather here. It is already mid May and we are just starting to get weather that is seasonally appropriate... but better late then never right ? To celebrate the coming months, which bring plenty of sunshine, warmth and fun I wanted to create a meal that went with the season.



Mmm Mmm Mmm these lemongrass chicken wraps are delicious! I have made them a few times now and they are such a crisp, clean tasting dinner... perfect for the warmer months. This meal incorporates plenty of beautiful colour and healthy ingredients, how could you not love them!



These are a clean, gluten free creation that I am super excited to share with you and I hope you love them as much as my family and I!

Ingredients:

4 boneless skinless chicken breasts

1 avocado

1/4 cup cilantro

1/2 cup raw peanuts

4 gluten free wraps

Red Cabbage Salad: 

2 cups red cabbage, thinly sliced

2 carrots, julienned

1 small zucchini, thinly sliced

3-4 tbsp. rice vinegar

1-2 pinches of coconut sugar

Lemongrass Sauce: 

4 tbsp. lemongrass, grated

2 tbsp. olive oil

3 gloves garlic

2 tsp. gluten free soya sauce

1 tsp. oyster sauce

4 tbsp. water

1.5 tbsp. coconut sugar

1. In a bowl whisk together  chicken sauce ingredients. Divide the sauce between two bowls.

2. Chop, julienne and combine all ingredients for the red cabbage salad. Allow to sit for at least 30 minutes.

3. Place chicken breast on the BBQ, coat with a layer of lemongrass sauce on each side. BBQ until chicken is fully cooked, approx. 15 minutes. Once cooked, remove from the BBQ and slice into strips.

4. Assemble wraps. I did this by laying out 1 wrap, spreading some mashed avocado on it, then placing some chicken, red cabbage salad, cilantro and raw peanuts ontop. I finished this dish by drizzling about a teaspoon of the lemongrass sauce from the second bowl on top and voila.

 

 

 

 

 

Pre Workout Snack: A Mango Parfait!

I just wanted to share with you my pre workout fuel. I had this snack about and hour and a half before I went for a 1600m swim and it was the perfect choice. It was healthy and filled me up but didn't weigh me down while I was doing my workout. Proper fuel is important before doing a workout as it give your the energy to preform at your optimum level. I know for myself personally, if I'm hungry while i'm workout out all I can think about is eating so I rush my workout in order to get home to some food.

My parfait consists of a layer of vanilla greek yogurt, diced mango, gluten free kashi cereal, another layer of diced mango then topped with some more greek yogurt and gluten free kashi cereal. I also had a nice glass of cold water on the side. Proper hydration is also extremely important... I aim for 10-12 glasses of water a day!

Spirulina Smoothie

Green smoothies have become my new obsession lately. I have been trying to drink one a day as they are filling and super nutritious. Now this green smoothie includes a new superfood I have been trying out which is spirulina... and I have been loving this new addition to my diet.

Spirulina is one mighty super food. It contains all essential amino acids, a wealth of antioxidants and immune boosting nutrients. It is fat free and is more the 60% protein based. I love adding this super powder to my smoothies as it gives an abundance of nutrients in a single teaspoon. This smoothie specifically is loaded with clean, healthy ingredients that are sure to provide you with great health and a tasty smoothie to enjoy! Don't worry, this smoothie may look like a salad in a jar but it tastes great... you can't even taste the green.



 

 

Ingredients:

1-2 tbsp. vanilla greek yogurt

1/2 a banana

approx. a handful of frozen mango

approx. 1 cup spinach

1/3 cup 100% fruit juice ( I used a mango/ orange juice but any tropical flavoured juice will work)

approx. 1/3 cup water

1 tsp. spirulina powder

1 tsp. cinnamon

1/2 cup of ice

Beet Soup

 

 



Most people, when they think of beets they think yuck! But me? I'm a beet lover, not only because of the flavour but also because of the numerous healthy benefits beets provide. These vegetables contain magnesium, calcium, iron, phosphorus and folic acid, guard against cancer, and can help the body protect itself from heart disease... there are numerous other healthy benefits so google them if you are interested.

Since I am such a beet lover I wanted to share with you this beet soup. It is inspired by Uncle who made it one evening and after the first bite I was hooked. I immediately asked for the recipe.

The ingredients in this dish are simple and the health properties are endless. This soup is vegetarian, vegan and gluten free so it is suitable to everyone!

Ingredients:

6 cups vegetable broth

2 beets, shredded

1 onion, shredded

2 carrots, shredded

3 cloves of garlic, minced

salt & pepper to taste

Asian Inspired Salad w/ Grilled Chicken Skewers

 



I am always thinking of creative new recipes to enjoy some of my favourite dishes, one of which being salad.This beautiful Asian Inspired salad was a hit in my house. The combination of flavours and the Vinegar Lime Dressing all paired together perfectly.



This simple, and very visually appealing recipe was a hit in my home and will be made over and over again especially as the summer months approach. To add to the salad I created chicken skewers, to up the protein level and they were a great touch as well.



Simplicity and fresh ingredients are the key elements to this dish which make it a stand out creation. I hope you all enjoy!

Ingredients:

2 boneless skinless chicken breast

1 red pepper, thinly sliced

1 carrot, julienned

approx. 1 cup red cabbage

2 handfuls spinach, chopped

approx. 2 cups ice burg lettuce, chopped

1 mango, thinly sliced

a handful of peanuts

Vinegar Lime Dressing: 

1 lime, freshly squeezed

4 tbs. rice wine vinegar

1.5-2 tbsp. coconut sugar

1 tsp. soya sauce

2.5 tbsp. olive oil

2 tsp. grated ginger

1 tsp. sriracha sauce

1.Combine all salad dressing ingredients, mix well.

2. Slice chicken into thin strips. Marinade in approximately 3 tbsp. of dressing for at least an hour.

3. Prepare all salad ingredients, combine in a large bowl, excluding the peanuts.

4. Thread the chicken onto skewers and BBQ for 5-7 minutes.

5. Top salad with dressing and peanuts then enjoy!

Raw Vegan Peanut Butter & Jam Cheesecake

This raw vegan cheesecake is my most beautiful vegan cheesecake I have created to date. The colour combinations as well as the peanut butter and jam drizzle make this creation look like a piece of art.



This "cheesecake" is both vegan and gluten free and uses only healthy ingredients. No unnecessary fats or sugars are used in this recipe. That is probably one of my favourite things about vegan desserts is that they are not low calorie by any means but the calories you are consuming are all clean and good for your body.



I am personally not a vegan but love to create desserts following vegan standards. They look beautiful and taste beautiful, my family and I both enjoyed this "cheesecakes" and I hope you will too.



Ingredients:

Crust:

1 c. almonds

2/3 cups oats

5 dates

1/3 cup coconut oil

1-2 tbsp. honey

Filling:

1 1/2 cups coconut cream

1 1/4 cups cashews, soaked for at least 4 hours

1 cup raw peanuts, soaked for at least 4 hours

approx. half a cup water

1/3 cup coconut sugar

2-3 tbsp. honey or maple syrup

1 tso. vanilla

1/2 cup strawberries

approx. 1/4 cup jam of your choice

approx. 1/4 cup all natural peanut butter

1. First combine all crust ingredients in a food processor, process until a crumb like texture is reached. Press into the bottom of a 7inch spring form pan.

2. Combine all filling ingredients together in a food processor, except the strawberries. Process until smooth. Remove half the filling (peanut butter filling) and place in a bowl. Add the strawberries to the remaining filling and blend until fully incorporated.

3. Alternate between the peanut butter filling and the strawberry filling, placing it on top of your crust one tablespoon at a time to create a swirl effect. Continue with this process until all filling is used up.

4. Swirl 1/4 cup of jam and 1/4 cup of peanut butter on top of your "cheesecake", place it in the freezer for at least 4 hours, then enjoy!

Blueberry Muffin Oatmeal

Oatmeal is my go to breakfast. I eat oatmeal for breakfast probably about 90% of the time because not only is it extremely nutritious but is also customizable to your liking.



This creation of mine is what I like to call a Blueberry Muffin Oatmeal as it reminded of a blueberry muffin. It was sweet and warm with the right amount of blueberries mixed in and allowed me to feel like I was enjoying a treat for breakfast while I was actually eating healthy! I hope you guys enjoy this creation of mine.



Ingredients:

1/3 cup oatmeal

1 cup water

approx. 1/3 cup blueberries

approx. 1/3 cup almond milk

1/2 tsp. butter extract or real butter if you prefer

1 tsp. all natural maple syrup

1 tsp. coconut sugar

1. Cook oatmeal by adding 1/3 oats to 1 cup water. Cook in a sauce pan for 5-7 minutes or until ready.

2. Add oatmeal to a dish and combine blueberries, almond milk, butter extract, maple syrup and coconut sugar, stir and enjoy!

Raw Vegan Boston Cream Cheesecake

I haven't made a raw vegan dessert in awhile so I though now was the perfect time to do so. I wanted to create a "cheesecake" that was wonderfully delicious while still being vegan and gluten free. So I came up with this little beauty that I named a Raw Vegan Boston Cream Cheesecake.



 

This is my favourite vegan dessert I have created to date. I found the perfect balance between the crust, the "custard" filling and the chocolate topping. All three elements worked in perfect harmony with one another.



Like I'v said before I'm not a big chocolate fan but this cheesecake incorporated the chocolate perfectly and helped balance out the other flavours. So I hope you give it a try and enjoy it as much as my family and I did.



Ingredients: 

Crust: 

1 cup almond

2/3 cups oats

5 dates

1/3 cup coconut oil

1-2 tbsp. honey

"Custard" Layer: 

1 cup cashews ( soaked for at least 4 hours)

1 cup coconut cream

1/3 cup coconut sugar

1 tsp. vanilla

Fudge Topping: 

1 1/4 cup cashews ( soaked for at least 4 hours)

1/3-1/2 cup cocoa ( depending on how strong you want the chocolate)

1 tsp. vanilla

1/4 cup water

2 tbsp. maple syrup

3 tbsp. honey + 1 tbsp. stevia

1. Combine all crust ingredients in a food processor, blend until a crumb like texture is formed. Press firmly into a spring form pan.

2. Combine all "custard" ingredients, blend until smooth. Place evenly on top of crust, put it in the freezer for an hour.

3. Combine all of the fudge topping ingredients in a food processor, blend until smooth. Place on top of "custard" layer and place in freezer for another hour then enjoy!

 

 

 

 

Mexican Night Corn Salad

This Sunday I came up with the wonderful idea to do a Mexican night! Its always fun to eat food (tacos) you can customize and create to your own tastes.

To go along with these tacos I prepared a light corn salad as a side dish for everyone to enjoy. I basically just threw together some ingredients and came out with a salad that was light, refreshing and super tasty!

Ingredients:

1/2 can of corn

1 carrot, julienned

1 red pepper, finely chopped

approx. 2 cups spinach, chopped

approx. 2 cups romaine lettuce, chopped

fresh cilantro, finely chopped

Dressing: 

3-4 tbsp. olive oil

2-3 tbsp. lemon juice

salt & pepper to taste

1. Combine all salad ingredients. Top with dressing, mix well and enjoy!

 

 

 

Flax & Quinoa Pizza Crust

Another Friday has passed meaning another pizza night! This week for pizza night I created what I believe to be the my best gluten free/ healthy pizza crust yet.



This crust uses only 5 key ingredients to create the perfect flavour and texture! I love this recipe so much because not only does it taste good but its easy, quick and the crust actually holds together nicely.



 

This recipe makes either two individual pizzas or one larger pizza to share between two people. I hope you enjoy this crust recipe.

Ingredients:

1 cup almond flour

1 cup quinoa flour

1/2 ground flaxseed

3/4 cup water

2 tbsp. olive oil

1 tbsp. oregano + 1/2 tbsp. garlic powder

1. Preheat oven to 400F. Mix all ingredients together. Place on a baking sheet covered in parchment paper. Press out with your hands. Bake for 15 mins.

2. Top with you choice of toppings and bake for an additional 10 minutes.