The Family Table: Late Winter Snacks And Soup

lady enjoying snacks in winter
Paleo Granola This granola with coconut yogurt and berries is the perfect breakfast to help you get back on track after the holidays. It’s quick and full of healthy fats and protein to keep you satiated all morning long. It’s also grain-free, making it an excellent option for those following a paleo diet. Ingredients » 1 c cashews» 1 c walnuts» 1⁄2 c pumpkin seeds» 1⁄2 c coconut flakes» 1 Tbsp cinnamon » 1⁄2 tsp salt» 1/3 c melted coconut oil» 1⁄4 c maple syrup (use sugar-free syrup to make this recipe ketogenic) Instructions 1. Add cashews, walnuts, pumpkin seeds, salt, cinnamon, and coconut flakes to a food processor and pulse for 30 seconds. 2. Add coconut oil and maple syrup to the nut mixture, stirring well until all the ingredients are evenly incorporated. 3. Spread evenly on a baking pan lined with parchment paper and bake at 375°F for 20 minutes, stirring halfway through cooking time. 4. Let cool for 10 minutes before breaking the granola into clusters. Collagen Power Balls These delicious, fibre-rich collagen balls make for the perfect mid-day snack. They include extra protein in the form of collagen and hemp seeds to help you reach your daily protein goals, plus a hefty serving of chia seeds as a source of dietary fibre. Ingredients » 2 c quick rolled oats» 1⁄4 c chia seeds» 1⁄4 c hemp seeds» 1⁄4 c nut butter of choice» 1⁄4 c collagen protein powder» 1/3 c pitted dates, soaked in hot water » 1⁄4 c melted coconut oil» Flaky sea salt» Mini chocolate chips, pumpkin seeds (optional) Instructions 1. Add all ingredients (except the chocolate chips) to a food processor and pulse until a sticky dough forms. 2. Stir in the chocolate and seeds (if using) and roll into 1-inch balls to keep in the fridge or freezer. Roasted Garlic & Cauliflower Dip This dip takes full advantage of local produce available through the winter. Serve with your favourite seed crackers and crudites or use it as a spread on wraps and sandwiches. Ingredients » 1 head cauliflower, separated into florets» 2 large shallots, chopped» 2 Tbsp olive oil» 2 heads of garlic» 1/3 c tahini » 1/3 c pumpkin seeds» 1⁄2 tsp chilli flakes» Juice from 1 lemon» 1 tsp dried rosemary or sage» Salt and pepper, to taste Instructions 1. Prepare garlic for the oven by chopping off the tops to expose  the tops of the cloves. Drizzle with olive oil and wrap in foil, or  place in a small oven-safe container with a lid.  2. Toss the cauliflower and shallots with olive oil and seasonings  and add to a baking sheet with your heads of garlic. Roast at  400°F for 30–35 minutes, until cooked through.  3. Once the vegetables cool slightly, add to a food processor with  the remaining ingredients and purée ingredients until slightly smooth.  Squash Soup with Tofu This soup recipe is a winter staple because it includes tons of orange vegetables and heal-ing spices to support immune health. It’s also beautifully warming and thoroughly cooked to support digestion in colder winter months. The tofu can be omitted, but we like that it adds 15 g of protein per serving. Ingredients » 1 large squash (butternut, acorn, delicata, and buttercup all work well)   » 1 onion, chopped» 1 orange pepper, chopped» 4 cloves of garlic, finely chopped» 1 Tbsp coconut oil or avocado oil» 1 can of organic BPA-free coconut milk» 1  Tbsp curry powder » 1⁄4 tsp chili flakes (optional)» 6 c bone broth, or organic vegetable or chicken broth» 1 package organic tofu» Seasoning of choice and sea salt and fresh ground pepper to taste Instructions  1. Preheat the oven to 400°F.  2. Cut your squash in half and lay it face down on a baking sheet.  3. Drain tofu and cut into small cubes. Spray or lightly drizzle with coconut or avocado oil, sprinkle with spices of choice, and bake in the oven along with the squash for 30 minutes while you prepare your other ingredients.  4. Add the onion, garlic, and spices to a preheated large dutch oven on medium–hot. Cook until translucent and fragrant.  5. Remove the squash from the oven and carefully scrape out the flesh of the squash. Add it to your pot along with the chopped pepper and cook for 5 minutes, stirring often.  6. Add the bone broth, cover, and let simmer for 30 minutes.  7. Add your can of coconut milk and use an immersion blender to purée your soup. Top with tofu cubes and hemp seeds (optional). 

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

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

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)

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!

Curried Mushroom and Hummus Toast

Avocado Toast is is the next best thing to sliced bread, we can all agree on that. Few things can match the simplicity and amount of flavours you can pack onto a perfectly toasted piece of bread. The base of every avocado toast? The bread, of course! Healthy Planet has taken that same piece of perfectly toasted bread and added another level of flavour. Curried mushrooms! Earthy, rich and loaded with flavour, continue the trend of every and anything on toast and show off to your friends and family next time you want a snack! Take a look at the Healthy Planet Curried Mushroom Toast recipe below! Ingredients 12 ounces sliced mixed mushrooms (button, crimini, maitake) 3 tablespoons of extra virgin olive oil 12 tablespoons Roasted Red Pepper Hummus (available at all Healthy Planet Locations) ⅛ teaspoon curry powder (you can add more according to your taste!) 1 large minced garlic clove 2 tablespoons unsalted butter (available at all Healthy Planet Locations) 1 medium shallot, finely sliced ½ teaspoon zest of a lemon 1 ½  cup washed sunflower sprouts  ground black pepper and sea salt for taste sliced gluten free bread   Instructions A standard slice of toasted gluten free bread is always acceptable, but, if you want to get fancy, grab your bread and with a  large round baking mold, punch out 12 round slices of bread. Toast the sliced bread until it has a golden brown color. A well toasted, crunchy slice is perfect for catching all the flavour from the hummus and mushrooms!  Check out our Roasted Red Pepper Recipe for instructions on how to create your own, or you can simply go into any Healthy Planet location and pick up one of our favourite Hummus Brands! Any hummus will do for this recipe, we just love the combination of roasted red peppers and curried mushrooms! Heat a large pan and add your olive oil, unsalted butter, mushrooms, shallots and garlic. Saute for roughly 5 min on high heat before adding your curry powder. You want your mushrooms to brown and absorb all the flavours from the curry, garlic and shallot. Stir occasionally to mix the flavors while evenly coating the mushrooms. Add a pinch of sea salt and ground black pepper to taste. Once you have you sauteed your mushrooms to perfection, add your lemon zest and mix thoroughly. The more you create this dish, the more familiar you will be with what level of flavour you want from the curry. A little goes a long way! Add more curry as you see fit and make it your own! Set aside your mushrooms and let them cool to room temperature. Now that the main attraction is finished preparing, grab your toasted gluten free bread and swipe 1 tablespoon of roasted red pepper hummus per piece. This will add some creaminess as well as keep your mushrooms firmly in place on top of the bread. After you have swiped all 12 pieces with hummus, start adding your mushrooms! Take 2 tablespoons of mushrooms for each slice. Once you have evenly distributed the mushrooms to the toast, top off with the remainder amongst them. In a separate bowl, wash and then dry your sunflower sprouts, garnish your mushroom toast with the sprouts and you are ready to enjoy! Perfectly served on wooden cutting board or your favourite serving platter! #livelifehealthy  

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

Roasted Red Pepper Hummus

With so many versions of Hummus available to purchase, who needs to make their own? We would be lying if we said there isn’t a quality selection of brand hummus available at Healthy Planet, but sometimes crafting your very own version of hummus is exactly what is needed for the mind, body and soul, not to mention your family and friends.  Hummus wears many masks. Every style ranging from your standard Hummus Recipe to Roasted Beet Hummus and beyond, hummus should have its very own place in everyone’s refrigerator. One of the classic versions of hummus is Roasted Red Pepper Hummus. With a slight touch of spice and smoke, added levels of flavor with the roasted red pepper and the zing you get from the fresh lemon juice, Roasted Red Pepper Hummus is a classic for a reason. Creating dishes for friends and family is a joy not only for your guests, but yourself as well. Check out Healthy Planets, Roasted Red Pepper Hummus recipe and start perfecting your hummus game!   Ingredients Keep the water you boil your chickpeas in! You can adjust the creaminess of your Hummus using the water while adding flavor! ¾  cup roasted red bell peppers  ½ roasted jalapeno (remove the seeds) 3 ½ cups soaked and cooked chickpeas and or canned garbanzo beans  ¼  cup tahini paste 2 tbsp extra virgin olive oil 1 ½  tbsp fresh lemon juice 1 ½ tsp crushed fresh garlic (you can always add more to perfect your recipe for garlic lovers!) ¾  tsp smoked paprika ¼  tsp cayenne pepper pinch of zaatar (for garnish) finely chopped fresh herbs (cilantro, parsely, for garnish) pinch of salt and pepper to taste   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 the 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. Add your roasted red peppers, roasted jalapeno (if you want a spicy kick!), tahini paste, lemon juice, garlic and spices. Keep your olive oil close as you will be slowly adding as you puree the ingredients together.  Once all your ingredients are added, plug the blender or Vitamix in and cover. Using the pulse action, start blending your ingredients until they are blended. Once they are combined, use a stronger speed and start slowly adding your olive oil until you have used it all. If you notice that the consistency of the hummus isn’t where you want, slowly add a little bit of the water used for boiling the chickpeas. This will not only add moisture to the hummus and help achieve your desired creaminess, but flavor as well! Keep blending and before you know it, you have Roasted Red Pepper Hummus! Before you remove the hummus from your blender or Vitamix, make sure to taste. You can always add a bit more salt or spice as you wish! In no time, you will be a hummus creating professional. #livelifeheatlhy

"Aged" Macadamia Nut Cheese

Who doesn’t love a Vegan Cheese Board? Perfect for any gathering of family or friends living life healthy, the vegan cheese board is the go to spread when entertaining vegetarian, vegan and food loving friends alike! The best part of the vegan cheese board? Accoutrements!You can’t have a proper spread without crackers, nuts, jams or honey!  Our favourite part of creating a Vegan Cheese Board? Mixing and matching! With so many recipes available for a variety of vegan cheeses as well as vegan cheese available at your local Healthy Planet, you can lay out a display worthy of any true cheese connaisseurs respect. Check out one of our very own recipes that combine two of our favourites, Cashews and Macadamia Nuts. Follow our steps and in no time you will be creating your very own vegan cheese!   Ingredients 1 ¾ raw cashews 1 cup raw macadamia nuts 1 ½ cups of water 2 tablespoons pink salt ½ teaspoon probiotic   Instructions Separating the 2 nuts, cover and soak them overnight. This will activate the nuts while also softening them allowing for a smoother blend.  The following day, drain and rinse both nuts transfering to a blender. Add your water, salt and blend until you reach a smooth texture. After reaching the desired texture, transfer the cheese into a 1-quart glass jar and add the probiotic. Stir until it is stirred in completely.  Dehydrate for 24 hours at 85F - 90F. After 24 hours check for desired texture. You should have a “rind” or a tougher outer skin, much like the skin of a Brie, the inside will be creamy and delicious! This “rind” will give you a very similar feel to a dairy cheese without the dairy!  Add your cheese into molds for shape and freeze for 1 to 2 hours. This process will allow the cheese to set into the shape you desired for display. Remove the cheese from the molds directly onto the dehydrator sheets dehydrating  at 118F for 12 hours. Turn your cheese over and continue the dehydrating process for an additional 24 hours.  Gather your friends and family to spread some love….and vegan cheese! #livelifehealthy
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