Red Cabbage Salad with Apple and Raisins

Looking for a simple side dish to take to that BBQ or picnic? Enter the Red Cabbage Salad. You can easily whip up this nutritious, filling and colourful salad in 10 minutes or less (that's a win in my books). You'll likely have most of the ingredients on hand so it's perfect for a no fuss, last minute invite to a summer gathering.

Ingredients (use local and organic when possible):

• Half (or whole, depending on how many people you're serving) head of red cabbage, shredded
• Juice of freshly squeezed lemon
• Handful of raisins
• 1/4 C olive oil
• Pinch of sea salt & dash of freshly ground black pepper
• 1/2 of a crisp apple (Jonagold works well), cut into chunks
• 1/4 C fresh cilantro, roughly chopped
• 2 tablespoons hemp hearts
• 2-3 tablespoons raw sunflower seeds

Method:

Place all ingredients into a large bowl except for the olive oil and lemon juice. Toss the ingredients to distribute evenly. Drizzle olive oil and lemon juice on top, toss again. It's ready to serve!

Green Mango Smoothie

Very recently I hosted a workshop with my beautiful friend Nadine called "Feeding the Chakras". We were so excited to delve into the world of energy healing and teach everyone how you can actually use whole, live foods to help align and balance your body, mind and soul. After a few guided meditations and some amazing nutrient dense raw food recipes, our group was feeling pretty Zenned out and lusciously nourished. To finish off the workshop I asked our room full of lovely ladies if they've ever tried a green smoothie. Nope, nobody had. I was eager to see the reaction of these green smoothie virgins so I brought out the anticipated green sludge... and they were WOWED! 

The ingredients I chose for this recipe are a really great way to introduce more green into anyones diet. Although containing very few ingredients this smoothie packs a huge flavour punch.

Spinach is a lovely addition because it adds a nice flavour and texture, it blends easily and is packed full of fantastic nutrients such as iron, vitamin K, folic acid, calcium, vitamin C and fibre. Mango is noted for being an excellent source of vitamin A and E (great for eyes and radiant skin), dietary fibre and potassium.

 Looks scrumptious, doesn't it?

Ingredients (Use local and organic when possible):

Serves 2

• 1 ripe mango, peeled and diced
• 1 cup coconut milk, almond, or rice milk
• 1 cup baby spinach, loosely packed
• 1 inch fresh ginger, grated

Method:

Place all ingredients in a blender and mix until smooth and creamy. Enjoy your green goodness and love feeling like a million bucks!

*You may want to use frozen mango or add a banana/avocado for a thicker consistency

*If you prefer a thinner consistency add water/coconut water

*Add cinnamon, shredded coconut, or raw cacao nibs to garnish

*Add a splash of flax, coconut or hemp oil to increase your daily 'good fats'

Vegan Banana Chocolate Chip Cookies

Not only are these cookies vegan, they're free of refined sugar, soy and gluten! Wowza. I love healthier alternatives especially when it's this easy...

There's not too much to explain with these cookies except for the fact they're really simple, soft and not too sweet. Let's get started, shall we?

Vegan Banana Chocolate Chip Cookies

Makes 12-14

Ingredients (use local and organic when possible):

• 1/2 cup gluten free flour
• 1 cup gluten free rolled oats
• 1/2 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1/4 cup raw agave (you can also use raw honey if your diet allows)
• 1/4 cup non dairy milk (I prefer unsweetened almond)
• 1 teaspoon pure, alcohol free vanilla
• 1 tablespoon coconut oil
• 2 tablespoons flax seeds
• 1 ripe banana, mashed
• pinch of sea salt 
• 1/2 cup chocolate chips

Method:

• Preheat oven to 350 F
• Combine all ingredients in a large bowl. Mix until batter is blended well
• Scoop onto a greased baking sheet approx 1.5 inches apart
• Bake cookies for 10-12 minutes (cookies will turn slightly brown)
• Remove from baking sheet and let cool

*I know when it comes to allergen free options it can be a bit overwhelming so here are a couple tried and true items I keep stocked in my cupboard:

'Enjoy Life' allergen free chocolate chips. Free of milk, peanuts, tree nuts and soy. They're also gluten, sesame and sulphite free.

Bob's Red Mill Rolled Oats. Wheat free and perfect for baking.

Voilà! Dive in!

Garlic Cauliflower Mash

Looking for a low carbohydrate option to mashed potatoes? I have a suggestion to make. Mashed cauliflowers. I made these this evening and found them to be really tasty!

Cauliflower is a great replacement to potatoes and overall it's a pretty close comparison to taste and texture when mashed. They are quick to make and contain some lovely health benefits. Being an excellent source of vitamin C, K, fibre and folic acid, cauliflower is something we could all eat a little more of. It belongs to the cruciferous family which is known to have key cancer fighting phytochemicals. KAPOW!

Garlic Cauliflower Mash

Serves 2-4

Ingredients (use local and organic when possible):

• 1 head of cauliflower
• 2 tablespoons extra virgin olive oil
• 1/4 cup of non dairy milk (I prefer unsweetened almond)
• 1 clove garlic
• Pinch of sea salt (Himalayan is my favourite)
• Black pepper, to taste
• Dried or fresh herbs such as chives, parsley, to taste (optional)

Method: 

Steam cauliflower until soft, approximately 10 minutes. In a large bowl combine all ingredients and mash (or puree in a food processor if desired). Yup, that's it. Now you have a great, low-carb alternative to potatoes!

*If you really wanted to jazz these guys up add some vegan cheese such as Daiya (vegan & gluten/soy free), and you've got yourself a party.

Love Cakes!

To get into the Valentine spirit I decided to take the raw, vegan approach on cupcakes. I must say it was a pretty great decision! The idea came from an ebook called Cupcake Heaven which I purchased from Natalia KW, a pure food chef and author of 3 raw food cookbooks. To say her recipes are amazing is an absolute under statement.

Check these babies out!

                                 No disappointment here. None what.so.ever.

Made with natural flavourings, whole, unprocessed foods, these adorable little treats are an amazing alternative to the classic dessert. I know many of us are seeking updated healthy versions of our old favourites and Natalia's recipes certainly give your desserts a health kick & they're totally simple to make. All recipes are made with raw organic coconut flour (YUM) which is naturally gluten, soy and dairy free. Perfection!

As much as I love my veggies & superfoods, I love treats (it's all about balance, right?). I've made it my mission to share healthy alternatives with you so keep an eye out for future posts on your favourite desserts turned into healthy and scrumptious bundles of love. If you have a treat in mind you'd like to see 'healthified', I'll do my very best to provide you with a substitute!

Until then, here's a love cake just for you.

Have a sweet day!

Steph
xx

Vegan Almond Basil Pesto

Let's face it. The past few days have been cold and dreary. That's a perfect reason to stay inside and cook (or 'uncook'...I'm a big fan of quick, raw recipes). Tonight I purchased a bunch of basil with no real plan of action but decided I really liked the sounds of basil + almonds. Throw in a little garlic and lemon and voilà! A delicious vegan pesto was born.

This versatile pesto can be used as a pizza sauce, sandwich spread, veggie dip, you name it.

It's full of live enzymes which are vital for a healthy body. Basil is known to have anti-inflammatory, anti-bacterial properties and has been found to enhance circulation, stabilize blood sugar, and improve breathing in those with respiratory disorders. You also get a nice dose of dietary fibre and vitamin E from the almonds! Sounds good to me.

Vegan Almond Basil Pesto

Ingredients (use organic and local when possible):

• 1 3/4 cups fresh basil
• 1 cup raw almonds (soaked for at least 6 hours, ideally overnight if you can)*
• 1/3 cup nutritional yeast
• 1/3 cup extra virgin olive oil
• juice of 1/2 lemon
• 2 cloves of garlic (you can use more or less, adjust to taste)
• dash of sea salt 
• ground black pepper, to taste

Method:

Drain and rinse almonds well. Place all ingredients in a food processor and pulse until almonds are ground. I personally prefer a crunchier pesto but you may process to your desired texture. Enjoy!

*The main purpose of soaking nuts and seeds is to neutralize the enzyme inhibitors. Enzyme inhibitors protect the nut, preventing it from sprouting prematurely until it has everything it needs from nature (proper sunlight, soil, water). Although they are a necessity for the nut/seeds they can make it harder for us to digest and absorb all the wonderful nutrients it has to offer. Essentially by soaking nuts or seeds you are increasing the life and vitality contained within them.

Dreamy Chocolate Avocado Pudding

If I were stranded on a desert island what's the one thing I could not live without (besides my main man Harrison the cat?) Avocados. If I had a heaping mountain of avocados I'd be on cloud nine. To me they're the most perfect food. Sweet or savory, blended or sliced, they're awesome. There's rarely a day that goes by that I don't consume one. I'm kind of obsessed with these green gems and with such a fantastic nutrient profile you should be indulging in them as well!

To make it a little easier to incorporate avocados into your life I wanted to share with you a decadent recipe that's simple to make and takes less than 5 minutes to prepare. Ready? Chocolate avocado pudding! It's pretty dreamy.

Chocolate Avocado Pudding

Serves 2

Ingredients (use organic and local when possible):

• 2 medium sized avocados
• 4-5 tablespoons raw cacao powder or dark cocoa powder
• 2 tablespoons raw honey
• 2 teaspoons pure vanilla extract (alcohol free)
• pinch of sea salt

Method:

Place all ingredients in a blender or food processor and mix until creamy and smooth. That's it. You're done!

*Feel free to add a garnish such as mint leaves, orange zest or cinnamon. 


Why I Love Avocados?

-Known by the Aztecs as the 'fertility fruit', avocados provide nearly 20 essential nutrients
-Avocados contain folate which is a necessity for pregnant woman to help protect your unborn baby
-They contain more potassium than bananas
-Avocados are a great source of lutein (very important to help protect against eye disease)
-Half an avocado contains 3.4 grams of fibre including both soluble and insoluble
-Because of their low sugar content they're a great fruit for diabetics
-They contain good fats! Great for healthy, glowing, soft skin and lustrous hair
-The oleic acid in avocados can help reduce cholesterol levels
-The list goes on and on.....

There you have it. My rant (one of many I'm sure) on avocados. I hope you find interesting ways to experiment with this amazing, nutrient dense food and share what you discover. Get your health on!

Peace and avocados,

Steph
xx

PS. Here's a picture of my love, Harrison. He enjoys guacamole.