Dani Kelly, RHN

"The evidence for nutritional therapy is becoming so strong that if the doctors of today don’t become nutritionists, the nutritionists will become the doctors of tomorrow." – Anonymous Irish Doctor

Cucumber Salsa

I recently went to a gathering at a friends house and this was served with tortilla chips! Mmmm! Needless to say, it did not last long! So delicious — I had to make my own! Colin, who doesn’t like cucumbers, even ate it! I call that ‘a hit!’ 

Ingredients:

-dice 3 cups cukes, half cup tomatoes, half cup celery, half a cup red onion

-half cup fresh parsley, minced

-one jalapeno pepper diced

-half cup fresh cilantro, minced

-5 garlic cloves, minced

-half cup Greek yogurt

-half teaspoon of lime juice

-salt and pepper

-feta [optional]

Combine & stir ingredients. Set in fridge for one hour. Serve with tortilla chips or add to bed of salad greens.

Serves 5+ people!

Happy snacking!

 

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Homemade Apple Crisps

Rylan has recently tried apple crisps (a.k.a. dried apple slices) at her school in Knowlesville and they have been the rave ever since.  On a recent trip to the SuperStore, she spots them and begins to beg and plea for this small container with the goods, which – might I add – has a price tag of $5.99.  I usher her away and informed her that they are, in fact, just as easy to make at home!  And so this is exactly what I have attempted today!  Won’t she be thrilled once she gets home?  Most certainly.  :)  And I know the apple-cinnamon aroma lingering throughout our third floor apartment is certainly delightful enough!

Ingredients:
– apples, thinly sliced
– cinnamon (optional)
– nutmeg (optional)

Procedure:
1. Set oven on bake, at 200 degrees.
2. Place thinly, sliced apples on parchment paper.
3. Sprinkle spices onto to apple slices, if desired.
4. Bake for 2-4 hours remembering to flip the slices half way through time.

Enjoy (the smell that lingers and your delectable treat)!

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Pumpkin Chocolate Chip Cookies

Ingredients:

  • 1 1/2 cups of pumpkin w. skin removed, cut into 1 inch cubes
  • 1/4 cup of softened butter or coconut oil
  • 1/2 cup of pure maple syrup
  • 1 tsp of natural vanilla bean powder or extract
  • 1 1/4 cups of coconut or buckwheat flour
  • 1 tsp of aluminum-free baking powder
  • 1/2 tsp of unrefined sea salt
  • 2 tsp of cinnamon powder
  • 1 bar of 70-85% dark chocolate chopped into chunks

Method:

  1. Preheat oven to 355 degrees Fahrenheit/180 degrees Celsius.  Rub in a couple of tbsp of melted coconut oil over pumpkin. Roast the pumpkin for 45 mins or until soft.  Allow to cool slightly.
  2. In a bowl, mix in the pumpkin pieces, butter/coconut oil, maple syrup and vanilla. Sift in the flour, baking powder, salt and cinnamon. Combine well to form a smooth batter.  Stir through your chocolate chunks.
  3. Grease baking tray w. coconut oil and spoon tablespoon sized rounds onto tray, 1 inch thick.  Bake for about 15-20 mins. They will still be soft; the underside should become golden brown.
  4. Allow to cool completely on a wire rack before storing in an airtight container, in the fridge.

Cookie recipe adapted from The Food Matters Recipe Book.

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Sweet Pink Beet/Carrot Pulp Cookies

Ingredients:
-1 cup of coconut oil
-2/3 cup of brown sugar
-2 eggs
-2 tsp vanilla
-1.5 cups of Speerville Flour Mill Pharaoh’s Favorite Mix
-2 cups of beet and carrot pulp

Directions:
1. Combine oil and sugar.
2. Beat in eggs and vanilla.
3. Stir in Speerville Flour Mill Pharaoh’s Favorite Mix and pulp.
4. Use spoon to transfer dough to cookie sheet & bake at 375° for 20-30 mins or until desired tenderness!

image

Cookies! (not raw hamburger)

Enjoy!

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Pumpkin Chocolate Honey Oatmeal Muffins

Traveling and eating well are my passions but I struggle when I am forced to combine them. Not knowing what or when your next meal will be is stressful. On the road we become bored,hungry and usually end up making unhealthy eating choices (not to mention our ‘on the road’ options are less than desirable.) So how do we resolve ‘the travel & eat well’ dilemma? By packing our own snacking options, of course.

I had leftover organic (canned) pumpkin pie filling left over from Thanksgiving, had oatmeal in the cupboard and 85% cocoa chocolate bar. While anticipation arose for our recent trip to Halifax, I thought of this delicious combination of ingredients and alas Pumpkin Chocolate Honey Oatmeal Muffins were introduced and Rylan approved.

Ingredients:
[Approximate measurements]

-2 cups oatmeal
-2 eggs
-1/2 teaspoon baking soda
-3/4 teaspoon baking powder
-pinch of sea salt
-2 tablespoons honey
-1/2 cinnamon
-1 tablespoon of coconut butter
-1/4 cup water or coconut milk*
-250ml of pumpkin
-70% or higher cocoa chocolate bar or unsweetened chocolate cocoa chips

*Remember to chose organic and buy local, when available.

1. Preheat oven to 350° & grease pan or muffin tray with coconut oil.

2. In a bowl combine oatmeal, baking soda and powder, salt, & cinnamon.

3. In another bowl combine eggs, coconut butter, honey, pumpkin & water.

4. Slowly pour the wet ingredients into the dry and stir until smooth.

5. Stir in chocolate.

6. Pour into pan or muffin tray and bake for 25-35 minutes or until lightly browned.

This is a convenience & healthy snack that provides you with satiety, from the saturated fats, and a source of fiber!

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Baked Kale Chips

Ingredients:

  • bundle of  organic kale
  • olive oil or coconut oil
  • sea salt
  • cayenne pepper (optional)

Directions:

  1. Rinse and thoroughly dry kale.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. Thoroughly cover kale leaves with olive oil, cut into bite sizes and place on pizza pan.
  4. Sprinkle with sea salt and cayenne pepper (optional).
  5. Place in the oven for 12 minutes or until crisp. Do not over cook.

Kale, when baked, takes on a chip-like texture, so enjoy in replace of.

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Raw Protein Balls

Ingredients:

  • 100 g or 1/2 cup of hemp seeds
  • 1/4 cup of sesame seeds
  • 1/2 cup of crushed walnuts and/or almonds
  • 1/2 cup of granola
  • 1 cup of nut butter (almond or peanut)
  • 2 tbsp of honey
  • cocoa nibs (75% or higher)
  • 1 tsp of cinnamon
  • 100 g of protein powder (optional)
  • 50 g of maca root powder (optional)

Directions:

  1. Mix all ingredients thoroughly and portion into 2 oz balls & wrap with wax paper.
  2. Let chill in fridge for 1 hour and store in freezer.

Enjoy as a nutritional snack, anytime!

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Dani’s Fruit Salad*

*Reminder to always eat your fruits on an empty stomach! :)

Ingredients:

  • assorted berries [raspberries, blueberries, strawberries, blackberries]
  • 2 diced kiwis
  • 2 diced apples
  • 2 diced bananas
  • 1 cup of grapes
  • 1 orange peeled & sliced
  • diced melon [watermelon, honeydew]
  • 2 pears diced

Combine ingredients and sprinkle with 1/4 teaspoon of cinnamon. Keep refrigerated.

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Curried Quinoa Salad

Prepare 2 cups of Quinoa and let cool.

Add:

  • 1/2 cup fresh corn niblets
  • 1/2 cup of peas
  • 1/2 cup chickpeas
  • 1/2 cup black beans
  • 1/2 cup of green, red, orange and/or yellow peppers, chopped
  • diced onion
  • 2 crushed cloves of garlic
  • 2 tbsp olive oil
  • 1 tbsp curry powder
  • juice from half a lemon

Mix well and serve chilled with whole grain tortilla chips!

Excellent source of fiber, protein and B vitamins that are needed for stress relief and a healthy nervous system. Bon appetite!

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Garlic Hummus

To keep the vampires away.

Ingredients:

  • 1 can of drained garbanzo beans
  • 3-6 garlic cloves
  • juice from half a lemon
  • 1 tbsp tahini
  • olive oil
  1. Add ingredients to food processor.
  2. Slowly pour in olive oil for desired consistency.

Enjoy this as a mayonnaise substitute on your favorite sandwich; with your favorite raw veggies; or pita chips.

Recipe adapted from Juliette Noddin. <3

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