Food Preparation

Fudgy Black Bean Brownies

Fudgy Black Bean Brownies!⁣⁣Who doesn't love something sweet from time to time? What if we told you that not only can you satisfy your sweet tooth with INSANELY moist chocolate brownies, you can do it guilt free!⁣⁣@sabrinavirdee dropped off this recipe that is FOR SURE going to have the family cleaning their dinner plates in anticipation. Don't take our word for it, but a scoop of Vanilla Ice Cream pairs up pretty well with a warm Brownie! Let us know what you think below! It's Brownie Time! #livelifehealthy⁣⁣ Fudgy Black Bean Brownies⁣INGREDIENTS⁣1 15-oz can Black Beans rinsed and drained⁣3 large eggs (local if possible)⁣3 tbsp Coconut Oil ⁣1 tsp Vanilla Extract⁣
¼ cup Unsweetened Cocoa Powder⁣
⅔ cup Coconut Sugar ⁣½ tsp Baking Powder⁣¼ tsp Salt⁣½ cup Semi-Sweet Chocolate Chips ⁣ ⁣DIRECTIONS⁣1. Preheat the oven to 350 degrees2. Puree black beans in a food processor, until a rough paste. ⁣3. In a large bowl, mix together the bean puree, eggs, oil, and vanilla. ⁣4. In a separate bowl, combine cocoa powder, sugar, baking powder and salt⁣5. Add the dry ingredients to the black bean mixture then stir in chocolate chips.
⁣6. Grease an 8×8 or 9×9 inch pan and pour in batter and bake for 30 to 35 minutes, or until the edges are visibly cooked and the center doesn’t jiggle much when you shake the pan (a toothpick may still come out a little gooey, that’s fine!)⁣7. Allow brownies to cool before cutting.⁣ Recipe created by: @sabrinavirdee

Spring Chickpea Salad

Healthy Planet is back with @sabrinavirdee and dropping yet another healthy recipe for the family. The ultimate side dish or a stand alone star, the Spring Chickpea Salad can be used in any setting! Lunch, dinner or a snack, you choose! #livelifehealthy⁣ Spring Chickpea Salad⁣Serves 4-6⁣INGREDIENTS⁣1 can of Kidney Beans drained and rinsed⁣1 can Black Beans drained and rinsed⁣1 can Corn drained (fresh corn if possible)⁣1 can of Chickpeas drained and rinsed ⁣½  Red Bell Pepper diced⁣½  Orange Bell Pepper diced⁣½ medium Red Onion finely diced⁣½ cup fresh Cilantro finely chopped ⁣2 Jalapenos seeded and finely chopped  (optional⁣)1/8 cup Apple Cider Vinegar ⁣¼ cup Olive Oil ⁣½ tsp Sea Salt⁣¼ tsp ground Black Pepper⁣   ⁣DIRECTIONS⁣1. In a large mixing bowl, add all of the ingredients and toss to combine. Taste and adjust as necessary until the flavors really pop—I usually add another teaspoon or two of vinegar.2. Cover and chill to marry the flavors—preferably overnight or at least 2 hours. Serve in individual bowls as is, or with a protein of choice!⁣⁣OTHER FUN WAYS TO ENJOY! ⁣1. Top with avocado’s for some healthy fats ⁣2. Pile it onto nachos or serve it as black bean salsa with tortilla chips.⁣3. Use it as a filling for burritos or quesadillas (leaving as much of the liquid behind as possible)⁣   Recipe created by: @sabrinavirdee

Mango & Coconut Anti-Inflammatory Smoothie

Mango & Coconut Anti-Inflammatory Smoothie!⁣⁣The change of season is here! Longer days, warmer temperatures and a sense that the world is slowly getting back on schedule. @sabrinavirdee is rolling out a delicious treat that can be enjoyed anytime of the day. By adding natural ingredients along with a bit of love, you will be cooling down in no time with a cold smoothie in hand! Add Kaizen Naturals Vanilla Protein Powder and help build muscle, repair tissue! Check out past recipes to put together a full day of eating, snacking and enjoying time with your loved ones and friends! #livelifehealthy⁣⁣Mango & Coconut Anti-Inflammatory Smoothie⁣Serves 1⁣INGREDIENTS ⁣1½ cups Frozen Mango ⁣½ cup Frozen Pineapple ⁣½ cup Coconut Milk ⁣1 tsp Turmeric Powder⁣1 cup of Cold Water⁣1 scoop of Vanilla Protein Powder *optional ⁣⁣DIRECTIONS1. Add all your ingredients into your blender and mix until you have a smooth and creamy consistency. Add more water for desired thickness! Enjoy!⁣ Recipe created by: @sabrinavirdee

Pecan Pie French Toast

For those of you who don’t know me, my name is Cass. I am a Holistic Nutritionist obsessed with creating healthier favourites for both myself and my followers. I am known on Instagram as @the_nourishingproject, check it out if you want to see more of my favorite creations. I am a sucker for all things baking, making, creating and of course styling and taking photos of these creations before I indulge in what I have created. I love finding a normally high sugar/processed, but delicious recipe and transforming it into a nourishing treat/meal with nutrient dense ingredients and of course, lower sugar! Raise your hand if you’re favourite meal is breakfast?! (Immediately raises hand).  I have always been a pancake and waffle lover, but believe it or not, I had my first French Toast about 2 years ago. I know, I know, who am I? I always thought French toast was puzzling, but what’s not to love? Soft inside and crispy outside, cinnamon, maple syrup and you can pretty much make any flavour you want. Today I chose PECAN! If you love French toast, pecans and coconut whipped cream then you are in for a treat. This is the perfect recipe for any morning, weekend or holiday brunch. Christmas is just around the corner, just saying!  Step inside my kitchen and enjoy making and eating this dish as much, or even more than I do! Be sure to make extras to throw in the freezer and then reheat in the toaster for a quick, satisfying breakfast or snack. The best part about this is you can make it sweet or savoury. Today, I’m feeling sweet. So Let’s get started and fire up the pan!   Ingredients: Coconut Whipped Cream 1 can coconut cream unshaken and refrigerated overnight or for at least 6 hours. (insiders tip, lay the can upside down in the fridge so all the cream sits at the top when you open it!)  ¼ cup gluten free tapioca flour  1 tsp organic vanilla extract  French Toast 6 slices gluten free bread of choice (any bread is ok, I just love gluten free bread!) 6 organic eggs (local is always the way to go if possible!) ½ cup + 2 tbsp coconut milk  1 tbsp ground cinnamon pinch of ground sea salt  Pecan Pie “Syrup”  1 cup organic chopped pecans 4 tbsp organic canadian maple syrup 2 tbsp organic coconut oil 1 tsp ground cinnamon Directions: Coconut Whipped Cream Open can and carefully scoop the top layer of coconut cream from the can. If you skipped the refrigerator step, do yourself a favour and put it in the fridge! The top layer should be solid, this is what will make the whipped cream. Transfer solid layer into a chilled mixing bowl. Keep the remaining liquid from the can for later. I like to freeze them into an ice tray and use them in smoothies and even soups/curry’s. Whip the coconut cream until smooth, using an electric mixer. You can also refrigerate the mixer ahead of time. Whip for 1 minute. Add rest of the coconut cream ingredients to bowl and continue to whip until soft peaks form. Cover & putstore in fridge. French Toast Lightly oil a large pan over medium heat with coconut oil. In a medium bowl, whisk together the eggs, coconut milk, cinnamon and sea salt Dip each slice of bread into the egg mix, making sure the full piece is covered/soaked in the mixture. Pan fry each slice of bread until egg coating is cooked, I find the time varies considering how much egg mixture the bread has soaked up, so be sure to check. Serve French toast on a plate and cover with pecan pie “syrup”. Pecan Pie “Syrup”        1.   In a small pot, mix together syrup, coconut oil, cinnamon and chopped pecans. Over medium heat, cook until warm. Pour over French toast when cooked. Tips on how to store: Refrigerator: Store in airtight jar or container, glass is best (I find the taste changes in plastic after 2 days). Use up within 3 days. Reheat in toaster.  Freezer: Store in airtight jar or container, freezer safe glass is best. Good for up to 2 months depending on your freezer quality. Reheat in toaster. *I like storing mine in a freezer safe glass container in the freezer. I will then take out a few at a time (or more) and keep in the fridge (glass container as well) for easy access. I highly recommend reheating the French toast slices in a toaster or oven. Toaster is fastest.  Follow @healthyplanet for more Health & Wellness recipes! from yourself. You can also follow me @the_nourishingproject on Instagram for pastmore Health & Wellness Recipes Happy sweet eatin’ from yours truly, Cass (@thenourishingproject)

Maple Crumb Harvest Salad

  Welcome back to my little corner of foodie love! For those of you who are checking in for the first time, let me introduce myself. My name is Cass, I am a Holistic Nutritionist obsessed with creating wholesome, healthy and nutritious recipes to share with friends and family. I have been fortunate enough to team up with Healthy Planet to share my love for creating (and eating) nutritious favourites for you and the rest of the Health & Wellness Community. I hope you love these recipes as much as we do! Let me know what you think in the comment section and enjoy!   Fall is here to STAY! If you’re looking for ways to incorporate seasonal flavours into your dishes then look no further, you have found it. My Roasted Squash Harvest Salad happens to be the perfect lunch or side dish to add with any meal. This may seem like a complex dish, but it is seriously so easy to prep and everything can be done while the squash is roasting in the oven. Perfect! Created with mixed greens, heirloom tomatoes, celery, red onions, quinoa and lastly the star of the show, roasted White Swan Squash dusted with my signature pecan-walnut “cheese” crumb topping! I know some people steer clear from the squash family because they are not an easy vegetable to prep, but trust me when I say, it’s all worth it in the end. Squash can make any Fall dish come to life. My Favourite part are the different varieties of squash to choose from and the many ways you can incorporate them into your meals!  Salads can get a bad rep because we tend to eat themprepared the same way Every. Single. Time!! Well, this is it, no more boring salads! My Harvest Salad is the perfect seasonal dish and sure to leave you feeling satisfied. As long as you have a leafy green, healthy fats, protein, colour and crunch…you can make any salad fun.  The Maple Crumb Harvest Salad is loaded with delicious Autumn flavours and is packed with tons of nutrients. My favourite part? The orange-maple-walnut dressing and pecan-walnut crumb topping. Seriously, who doesn’t love the sound of that? Convincing the family to eat their greens has never been easier!    Maple Squash Prep 2 white swan squash (or a similar squash), cut in halves, peeled and seeded (pictured squash is not peeled – but can be easily peeled off after baking)   4 tbsp EVOO  3 tbsp Canadian maple syrup    1. Preheat oven to 400 F 2. Mix EVOO and maple syrup in a small bowl and glaze over the squash halves 3. Roast in the oven for 25-30 minutes until tender throughout 4. Cut each squash into thinner wedges to place on top of the salad Orange-Maple Walnut Dressing   ½ cup walnuts   ¼ cup Canadian maple syrup  4 tbsp EVOO 3 tbsp apple cider vinegar ½ tsp each: ground black pepper, garlic powder, sea salt 2 tbsp freshly squeezed orange juice   1. Combine all ingredients except EVOO in a food processor or blender until thoroughly combined, ensuring the walnuts are pureed and no longer chunky. 2. Add EVOO through the feeding tube while food processor is still running 3. Add 1 tbsp water at a time if needed to reach desired consistency 4. Transfer to glass jar and store in the fridge    "Cheesy" Pecan-Walnut Crumb ¼ cup walnut  ¼ cup pecan 4 tbsp hemp seeds  2 tbsp nutritional yeast ½ tbsp. garlic powder ¼ tsp sea salt   1. Combine all ingredients in a food processor or blender and pulsate. Make sure not to over pulse as we don’t want the            mixture to form a flour-like consistency, rather chunky/crumby 2. Transfer crumb topping into a bowl 3. Coat each squash piece in the bowl with the bowl, making sure one side of the squash is covered with crumb topping.    Salad Prep Washed Mixed Greens (enough for 6 people) 1/2 cup uncooked quinoa (follow directions on box to cook)  1/4 cup thinly sliced red onion 1/4 cup chopped celery sea salt and ground black pepper to taste   In a large mixing bowl, add your washed greens, diced red onion, chopped celery, dressing, room tempeture quinoa, sea salt and ground black pepper to taste, toss and coat lightly. Start with less dressing and ad more if needed. Once your greens are coated, transfer to your favourite salad dish ( a long narrow serving dish works best for presentation, but any salad dish will do). Once transfered, coat 1 side of your roasted squash with the "cheesy" crump up and lay length wise! Add a few pinches of the crumb to the top of the salad for an extra crunch!    Follow @healthyplanet for more Health and Wellness Recipes from yours truly! You can also follow me @the_nourishingproject for past Health and Wellness Recipes! Happy Harvest, from yours truly! The Nourishing Project    

No Bake Pumpkin, Chocolate Chip Cookie Dough Bites

Everybody’s favourite season has arrived! Why not FALL in love (pun intended of course – I’ll work on it) with health conscious seasonal recipes while we have the time!  For those of you who don’t know me, my name is Cass. I am a Holistic Nutritionist obsessed with creating healthier favourites for myself, friends and the Health and Wellness Community.  I am a sucker for all things baking, making, creating and of course photo styling my creations before I demolish whatever it is I have made. Join Healthy Planet and myself as we create some unforgettable recipes that will certainly keep you coming back for me. Enjoy! If you love pumpkin, cookie dough and a guilt-free way to eat the entire batch of something you have created, then you have come to the right place!  Even as a child I ALWAYS loved cookie dough, this lead to my love/hate relationship with cookie dough. My friends and I would always go to the store, grab a tube of cookie dough and sneak it into the basement to eat it, RAW! Yum…but, not very nutritious. Growing up there weren’t many “healthy alternatives” for treats like cookie dough in a tube. Not only are these filled with grams and grams of sugar, they also have absolutely zero nutritional value to them. So what if I were to tell you, you could revisit your childhood, sit on the couch and snack on RAW HOMEMADE COOKIE DOUGH that will satisfy your sweet tooth without all the sugar! I say heck yes! What about you? Check out my recipe below and enjoy the guiltless snacking! Ingredients 3 cups Bobs Red Mill GF Oat Flour 20 large pitted organic medjool dates (soaked 20 minutes before) 4 tbsp organic pumpkin puree – add 1 tbsp afterwards until well mixed like sticky dough 3 tbsp Nuts to You Cashew Butter 3 tbsp organic raw honey 1.5 tbsp Simply Organic Pure Vanilla Extract 1 tsp pumpkin pie spice  ¼ cup Lily’s Sweets Chocolate Baking Chips Directions add oat flour and medjool dates in a food processor or blender blend until dates are chopped up  add pumpkin puree, raw honey, cashew butter, vanilla extract and pumpkin pie spice blend until you get a nice dough ball. You may need to add more pumpkin puree if too dry or more oat flour if too wet. Scrape down the dough from the sides as it may get stuck, this is ok. Blend until combined, we want all the ingredients to be thoroughly mixed so each ball tastes the same! Repeat steps 4-6 until you reach ideal consistency/cookie dough texture Add chocolate chips in last to avoid chocolate melting/balls turning brown Remove from blender/processor and roll into balls (the fun part is you can choose the size) – I like to make a variety as your needs can change depending on cravings. Added bonus: feel free to roll the balls in cacao powder, melted chocolate, maca powder, etc for an added nutritional kick Tips on how to store Refrigerator – store in air tight jar or container, glass is best (I find the taste changes in plastic after 2 days).  Freezer – store in airtight jar or container, tempered glass is best. Good for up to 2 months depending on your freezer quality. I like storing mine in a tempered glass container in the freezer. I will take out a few at a time and keep in the fridge for easy access. Follow @healthyplanet for more Health and Wellness Recipes from yours truly! You can also follow me @the_nourishingproject for past Health and Wellness Recipes! Happy sweet eatin’ from yours truly!

Summer Tabouli Salad

Salads are a must for all picnics and gatherings in the Summer months. With warmer weather comes access to fresh, light and vibrant vegetables packed with flavour and nutrients. Arranging a few salads for your picnic or an outdoor dinner is never easier than during the Summer. With all the options of salads available, one of Healthy Planets favourites is the Tabouli Salad.  A mix of couscous, finely chopped vegetables and herbs, a splash of citrus and olive oil and you have a fun new addition to your salad bowl!      Ingredients  1 bunches finely chopped flat leaf parsley ½ bunch of cilantro ½  cup chopped fresh mint 1 cup uncooked couscous  2 ¼ cup water 1 chopped firm tomato ½ red onion  ½ cup finely chopped yellow pepper ½ cup finely chopped red pepper ¼   cup extra virgin olive oil ¼  cup fresh lemon juice salt and ground black pepper to taste     Instructions Bring your water to a boil in a medium pot with a pinch of salt. Once boiling, add your couscous and turn the heat down to low while covering. After 5 minutes, check the couscous, you are looking for a soft, dry, fluffy texture to the couscous.  Take your herbs and finely chop them as well as dicing your red peppers, yellow peppers, red onion and tomato into small pieces. Once you have your chopped herbs and vegetables, set them aside. Grab a large mixing bowl and place your room temperature couscous inside. Add your lemon juice and extra virgin olive oil to the couscous. Add a pinch of salt and pepper to taste. Mix so that the couscous is coated evenly with the olive oil and lemon juice, once completed, add the herbs and vegetables and mix! Once you have thoroughly mixed your ingredients in the bowl, taste and add as needed. A pinch more of salt and pepper or a drizzle of olive oil or a squirt of lemon juice! Remove your Tabouli Salad into a safe container with a cover. Let sit for an hour so that the flavours all blend together!  Tabouli is best served slightly chilled and with friends! Garnish the salad with a bit of your chopped herbs and a drizzle of extra virgin olive oil! Enjoy! #livelifehealthy

Granola Clusters

Healthy Snacks are totally a thing! From Healthy Granola Bars to all sorts of Seed and Nut mixtures, having a trusty bag of snacks within reach is ideal for satisfying the hunger that is right around the corner waiting for you. Forget the chocolate bars and potato chips packed with artificial ingredients that do the exact opposite of nourish the body. Instead, start creating your very own mixture of healthy and nourishing snacks to fuel the day! Keep them in your bag during the day, add them to your yogurt parfaits in the morning, let them fuel you during a day in the woods hiking or simply in a bowl on you work desk, Healthy Planet has the perfect recipe for your Healthy Granola Mix.  Ingredients 1 cup whole raw almonds 2 teaspoons ground cinnamon ½ cup raw walnuts halves or pieces ⅔ mixed dried fruit ¼ cup raw sunflower seeds ½ cup raw buckwheat groats or gluten free rolled oats ½ cup raw pepita seeds ¾ cup gluten free rolled oats ⅓ cup shredded unsweetened coconut 2 teaspoons pure vanilla extract ¼ teaspoons fine grain sea salt ¼ cup plus 2 tablespoons of pure maple syrup ¼ cup melted coconut oil Instructions Bring your oven to temp at 275F. Cover a large baking sheet with parchment paper.  Add ½ cup of almonds into a food processor and process for roughly 10 seconds. This should leave you with a fine meal, transfer the almond meal to a large mixing bowl. In the same processor, combine the rest of the almonds and  the walnuts and process for roughly 5 seconds or until finely chopped. You will be looking for some larger pieces and some powder meal. Add the mixture to the bowl with the almond meal. Add the oats, buckwheat groats, dried fruit, seeds, coconut, cinnamon and salt to the mixing bowl. Sir thoroughly.  Add the Maple Syrup, melted oil and vanilla to the mixture in the bowl and mix thoroughly. Try and evenly mix everything completely. Spread granola into a ½ inch layer on the baking sheet and gently press down with a spatula. Bake for 20 minutes then rotate the pan and bake for 20-25 minutes, or until the granola is lightly golden on the bottom and firm to the tough.  Once this has been reached, cool the granola on the pan for at least 1 hour before breaking into clusters! Great for adding to morning parfaits, hiking fuel or alone as a healthy snack! Take it on the road or enjoy it at home, This Healthy Planet Granola Clusters recipe will have you living your best life! #livelifehealthy Enjoy!

Roasted Red Beet Hummus

With so many different variations and styles of Hummus available, you won't be left short of new and fun ways of enjoying everyone's favorite snack. You have your standard ingredients; chickpeas, tahini, lemon juice, garlic and love. That alone can create some pretty amazing yumminess, but  when you are really looking to step up your hummus game, look no further than the incredibly tasty, healthy and vibrant Roasted Red Beet Hummus! The colour alone will stop you in your tracks, electric and bold, this hummus not only packs a punch of flavour it will have you drooling before you even taste it. By simply adding the roasted beets, you transform your favourite snack into an eye popping snack that will have everyone talking about the colour and flavour! Check out Healthy Planets own Roasted Red Beet Hummus recipe and get the party started today! Ingredients 1 small roasted beet 2 cups soaked and cooked chickpeas or canned garbanzo beans drained and rinsed  1 medium lemon zested 2 large garlic cloves diced  (you can always add more to perfect your recipe for garlic lovers!) ¼ cup tahini  ½ cup fresh lemon juice ¼ cup extra virgin olive oil pinch of salt and pepper to taste  finely chopped fresh herbs (cilantro, parsely, for garnish) Instructions Healthy Planet always recommend using dried chickpeas and soaking them for 12 hours. Once you your chickpeas have soaked for 12 hours, remove them, rinse them and add to a boiling pot of water with a pinch of salt. Boiling the chickpeas should last between 60 - 90 minutes, check for softness throughout. Make sure to save the water used to boil the chickpeas once done boiling, this will be used later to add moisture and flavour to your hummus! Grab your blender or Vitamix and get ready to make Roasted Beet Hummus! Preheat your oven to 325F and start off by roasting your beet, wash and completely wrap in tinfoil. Roasting your beet should take 35-45 minutes, you are looking for softness throughout the entire beet. Take your beet out of the oven, unwrap and let rest and reach room temperature. Once it has cooled, you can peel the skin from the beet leaving just the inside meat. Dice the beet into small pieces, this will make blending them with the rest of the ingredients easier. Grab your blender or Vitamix and get ready for some Roasted Beet Hummus! When loading your blender or Vitamix, make sure the plug is out of the wall and the machine is unable to be turned on. Once you have confirmed that your machine is unplugged, start adding your ingredients. Beets, chickpeas, lemon zest, diced garlic, tahini, lemon juice, salt and pepper. Start by pulsing everything until combined thoroughly. Once everything is starting to blend start using more power and slowly add the extra virgin olive oil. If you find the consistency to not be as creamy as desired, slowly add a little bit of the water used to boil the chickpeas, this will give you moisture and added flavour. If you are using canned chickpeas, slowly add a little olive oil until you reach your desired texture. As always, taste the hummus before removing from your blender or Vitamix. Add more salt, pepper if needed.  And just like that, you have Roasted Red Beet Hummus. Grab your favourite serving bowl and garnish with finely chopped herbs and a drizzle of extra virgin olive oil! Stack your sliced vegetables close by and start scooping.  The flavour will be sure to match the colour, bright and vibrant! #livelifehealthy 
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