Beetroot Hummus Dip

beet root hummus
Ingredients
1 small beet, baked and purred
1 (14 oz.) can chickpea, drained and rinsed well
1 Tbsp. tahini (sesame seed butter)
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/8 tsp. ground ginger
1/4 tsp. cumin
Juice from half a lemon
2-3 Tbsp. water
1/4 tsp. Himalayan pink salt
1 Tbsp. extra-virgin olive oil

Method
Preheat oven to 350° F.
Wash and scrub the beet to remove any dirt then and wrap it in aluminum foil. Place it on a baking sheet and bake for approximately 45 minutes.
Remove from oven and set aside until cool enough to handle before removing the foil. When cool, the skin should easily slide off. Roughly chop the beet and place in a food processor with just enough water to pulse into a smooth puree.

Add the chickpeas to a food processor along with the tahini, lemon juice, maple syrup and spices. Add just enough water to allow the mixture to blend up smoothly (approximately 2-3 tablespoons).
When smooth, add the beet puree and process until well combined.

Transfer to a bowl, garnish with sesame seeds and parsley if desired and serve with your favourite crackers or vegetable sticks.

Chocolate Hazelnut Red Velvet Chia Seed Pudding

Chocolate Hazelnut Red Velvet Chia Seed Pudding

Chocolate Hazelnut Red Velvet Chia Seed Pudding
* Makes 4 servings

Ingredients:
1 small beet, baked and purred
2 Tbsp. cacao powder
1/2 tsp. cinnamon
3 Tbsp. maple syrup
1 tsp. vanilla
1/4 cup chia seeds
1 cup almond milk
2 Tbsp. hazelnut butter
1/4 cup dried organic cranberries

Topping
Coconut whipped cream (or cream of your choice)
Raspberries
Cinnamon

Method:
Begin by making the beet puree.
Place rack in the middle of the oven and preheat to 350° F.
Wash and scrub the beet to remove any dirt then wrap it in aluminum foil. Place beet on a baking sheet and bake for 45 minutes.
Remove from oven and set aside until cool enough to handle. When cool, remove the foil and slip off the skin, which should easily slide off. Roughly chop the beet and place in a food processor with just enough water to pulse into a smooth puree. Set aside.

Mix the cocoa powder, cinnamon, maple syrup and vanilla together in a bowl. Add the chia seeds to the mixture, then pour in the almond milk, stirring well. Let the mixture sit for a few minutes before stirring again. Stir every 5 minutes for the first 20 minutes, then refrigerate for 2 hours, or overnight, to allow the chia seeds to plump up and absorb the liquid. After 2 hours, you can add the remaining ingredients.
In a small pot over medium heat, warm the hazelnut butter then add it to the chia seed mixture. Stir in the beet puree and add a touch more almond milk to achieve the desired consistency. Lastly, mix in the dried cranberries.
When ready to serve, pour into serving bowls, top with the whipped cream of your choice and garnish with raspberries and a sprinkle of cinnamon.

Coconut Whipped Cream (needs to be refrigerated for 4 hours)
This whipped cream can be added to any dessert. It remains solid at room temperature and can be piped into a variety of shapes or simply dolloped on top.

Ingredients:
389 ml (14 fl oz)can full fat coconut milk (room temperature)
1½ Tbsp. agar flakes or 1½ tsp. agar powder
2 Tbsp. cornstarch, divided
2-3 Tbsp. raw cane sugar, or powdered sweetener of your choice (stevia, coconut sugar etc.)
1/2 cup almond milk (sweetened or unsweetened, your choice. I used unsweetened)
2 tsp. vanilla extract

Method:
1. Begin by combining the coconut milk, almond milk and agar in a small pot. Whisk well, then allow to sit at room temperature for 30 minutes.
2. Stir in 1 Tbsp. of the cornstarch along with the sugar and blend until smooth.
3. Slowly bring the mixture to a boil over medium heat, stirring continuously until it reaches boiling point.
4. Reduce heat to low and simmer for 5 minutes, whisking occasionally. Be careful not to overheat or burn the mixture.
5. Remove from heat and add the vanilla.
6. If you are using the agar flakes, strain the mixture into a glass bowl to remove any bits that haven’t fully dissolved.
7. Let the mixture cool at room temperature for 30-45 minutes then place in the refrigerator overnight (or for a minimum of 4 hours).
8. When the mixture has chilled, place in a food processor with 1 Tbsp. of cornstarch and process until smooth. You may adjust the sweetness at this point, if desired.

Chia Seed Blueberry Apple Pie Breakfast Bowl with Homemade Granola

chia_apple_breakfast_web
If you are making homemade granola, start the granola first, which will take approximately 15-20 minutes to bake. Recipe for the granola is listed at the end.

Chia Seed Blueberry Apple Pie Breakfast Bowl
*makes 4 servings

Ingredients:
1/4 cup of whole chia seeds
1 cup apple juice
2 apples, chopped
½ cup walnuts, chopped
1 tsp. *pumpkin spice
1 cup of blueberries
1 cup of granola

* Pumpkin Spice
This recipe only requires 1 tsp. of pumpkin spice. Any any extra can be stored in an airtight container for future use.
1 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. ginger
1/4 tsp. allspice
1/8 tsp. ground cloves

Method:
1. In a medium sauce pan, add the apple juice and chopped apples and bring to a light boil, then reduce heat to medium.
2. Add the pumpkin spice and simmer the apples for 2 minutes.
3. Pour in the chia seeds, stirring frequently for one minute so the chia seeds don’t clump together.
4. Reduce heat to low and lightly simmer for 5 minutes.
5. When the apples have softened and the chia seeds have plumped, remove from heat and add the walnuts.
6. Pour the apple chia seed porridge into a bowl, add the blueberries and granola and enjoy!

Homemade Maple Cinnamon Granola
3 cups rolled oats (not instant)
1 tsp. ground cinnamon
1/4 tsp. Himalayan pink salt
1/2 cup slivered almonds
1/4 cup raw pumpkin seeds
1/3 cup maple syrup
1 tsp. vanilla extract

1. Preheat oven to 300°F.
2. Combine the oats, almonds, pumpkin seeds, cinnamon and salt in a large bowl and set aside.
3. Place the maple syrup and vanilla in a small bowl and stir to combine. Pour over the oat mixture and stir until the oats are thoroughly coated.
4. Spread the mixture in a thin, even layer on a parchment lined baking sheet and bake for 15 minutes, then stir and continue baking until the granola is very light golden brown (about 5 to 10 minutes). Check often to make sure it does not burn.
5. Remove from oven and allow the granola to cool to room temperature.

* Store granola in an airtight container for up to 2 weeks.

Roasted Cauliflower Soup with Homemade Croutons (Dairy-free)

cauliflower soup

Ingredients:
1 head of cauliflower, roasted
1 small onion, roasted
3 cloves of garlic, roasted
4 cups, vegetable broth
1 cup water
1 400 ml can coconut milk
3 Tbsp. nutritional yeast
1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp. nutmeg
1/8 tsp. ground clove
2 tsp. olive oil (for roasting the garlic)

Method:
1. Preheat oven to 375 F.
2. Cut the onion in half. Slice the top of the garlic bulb off and drizzle with olive oil.
3. In a large roasting pan or on a baking sheet lined with parchment paper, place the onion cut face down along with the garlic and cauliflower. Roast for 30-40 minutes, or until the cauliflower begins to turn golden brown. Remove from oven and allow to cool.
4. When the vegetables are cool enough to handle, chop the cauliflower into small pieces and chop the onion. Slip the garlic out of its skin and mash with the back of a fork.
5. Place the vegetables in a large soup pot with the broth and bring to a boil.
6. Reduce heat and simmer for 15 – 20 minutes.
7. Remove from heat and carefully add contents to a blender and process until smooth. Return soup to the pot.
8. In a small saucepan, bring the coconut milk, nutritional yeast and nutmeg to a light boil and whisk well. Add this mixture to the cauliflower soup puree and simmer for another 10 minutes before serving.
9. Top with cashew parmesan and homemade rustic croutons.

Rustic Homemade Croutons
6 pieces of high quality gluten-free bread
2 Tbsp. * Italian seasoning
3 Tbsp. coconut oil, melted

* Italian Seasoning
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. dried parsley
1/8 tsp. dried sage
1/2 tsp. sea salt
1 Tbsp. ** cashew parmesan

1. Preheat the oven to 350 degrees F.
2. Add the Italian seasoning to a bowl and mix in the coconut oil.
3. Tear bread into ½ inch irregular pieces and add to the bowl with the spices and oil, coat well.
4. Spread evenly on a parchment paper lined baking sheet, and bake for 15-20 minutes or until desired crispness, stirring occasionally.
5. Use right away, or store in an air tight container for up to 5 days.

Croutons can also be frozen in a lip lock bag. To use, simply put them in the oven for 3-5 minutes.

** Cashew Parmesan
1 cup raw cashews
1/4 cup nutritional yeast
1/2 tsp. salt
1/4 tsp. garlic powder
1/4 tsp. onion powder

Add all ingredients to a food processor, and process until crumbly.
Store in a sealed, airtight container in the refrigerator for up to 4 weeks.

Individualized Baked Oatmeal Breakfast Muffins

oat_muffs_sm

Ingredients:
3 cups rolled oats
1/2 cup almond butter (or whatever nut or seed butter you have on hand)
2 bananas, mashed
1 cup almond milk
1/4 cup maple syrup
1/4 cup coconut sugar
1/2 tsp. sea salt

Fun combinations to play around with:
Blueberry almond
Blueberry pecan
Blueberry coconut
Apple pie walnut
Apple pumpkin seed
Banana cranberry
Cranberry pecan coconut
Everything but the kitchen sink

1. Preheat oven to 350 degrees and grease a muffin tin with coconut oil.
2. In a small sauce pan over low/medium heat, warm almond butter to soften it up.
3. Combine all dry ingredients and spices together in a bowl.
4. In a separate bowl, mix together the maple syrup, milk and almond butter, until well combined.
5. Combine the wet ingredients with the dry, mixing well.
6. To create individual flavours, scoop a ladle full of the basic mixture into a small bowl and add the ingredients and toppings of your choice.
7. Bake for 20-25 minutes. Allow to cool for several minutes in the muffin tin before removing.

Serve warm or let cool and refrigerate for a quick and easy breakfast on the go!

 

New Years Blitz Asparagus Hummus Dip

New Years Blitz Asparagus Hummus Dip* Served with Mary’s Organic Herb Crackers

Fun Fact:
Did you know that eating asparagus before a night out drinking can help prevent or ease a next-day hangover?

According to study out of Korea, scientists found that extracts taken from the leaves and shoots of asparagus boosted levels of detoxification enzymes that help breakdown alcohol after heavy drinking!

New Years Blitz Asparagus Hummus Dip

Ingredients:
1 bunch of asparagus
1 (14 oz.) can chickpea, drained and rinsed well
2 Tbsp. tahini (sesame seed butter)
2 garlic cloves, minced
1/4 tsp. onion powder
1/8 tsp. ground ginger
1/4 tsp. cumin
Dash of cayenne pepper
Juice from half a lemon
3-5 Tbsp. water
1/4 tsp. Himalayan pink salt
Pinch of black pepper
1 Tbsp. extra-virgin olive oil
1 Tbsp. maple syrup
Pinch of paprika

Method:
1. Bring a large saucepan of salted water to a boil over high heat.
2. Add the asparagus and cook until tender, about 5 to 7 minutes.
3. Drain well and set aside. When cool enough to handle, cut into 1/2 inch pieces.
4. Transfer the asparagus to a food processor along with the chickpeas, garlic, tahini, lemon juice, maple syrup and spices. Add just enough water to allow the mixture to blend up smoothly (approximately 3-4 tablespoons).
5. Process until smooth then transfer to a serving bowl, drizzle with olive oil and garnish with paprika, extra chickpeas and asparagus tips if desired.
Serve with your favourite crackers or vegetable sticks!

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/19895471
http://ehealthmd.com/content/get-hangover-help-asparagus

Banana Nut Quinoa Breakfast Bowl with Baked Red Anjou Pears and Homemade Granola

banana nut quinoa porridge

Quinoa (pronounced keen-wa) is a seed that is cooked and eaten like a grain. This ancient food of the Andes contains all essential amino acids, making it a complete protein! It is also a good source of fiber, B-vitamins, calcium, potassium, magnesium, tryptophan and selenium, as well as anti-inflammatory omega-3 fatty acids!

Quinoa Cooking Tips
Quinoa contains a natural substance called saponin that can have a bitter taste. Most packaged quinoa has already been rinsed to remove it, but not all. If your quinoa is not labeled as pre-rinsed, simply rinse the quinoa under cold water using a fine mesh strainer until the water runs clear and free of any foamy residue.

Quinoa is available in three different varieties; white, red and black, with only minor nutritional differences between them. I often enjoy mixing all three together!

Banana Nut Quinoa Breakfast Bowl with Baked Red Anjou Pears And Homemade Granola
*makes 2 servings

Ingredients:
1/2 cup uncooked tri-colour quinoa, rinsed
1 cup water
2 bananas, 1 sliced, 1 mashed
2 red Anjou pears, chopped and baked
1/2 cup vanilla rice or almond milk
2 Tbsp. maple syrup

For the Granola
1 cup of rolled oats
2 Tbsp. maple syrup
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Pinch of ground cloves
1/2 cup slivered almonds
1/4 cup raw pumpkin seeds
1/4 cup pecans, chopped

Method
1. Combine quinoa and water in a small sauce pan and bring to a boil over medium heat.
2. Boil for 2 minutes, then lower heat, cover and simmer for about 15 minutes, or until water is absorbed.
3. While the quinoa is cooking, place the chopped pears, maple syrup, oats, cinnamon, nutmeg, cloves, almonds, pecans and pumpkin seeds in a bowl, mixing well.
4. Spread the oat mixture on a parchment paper lined baking sheet, and bake for 10-15 minutes, stirring once. Remove from oven when the oats become crisp and the pears are softened.
5. When all the water from the quinoa has been absorbed, remove from heat and mix in the mashed banana, milk and maple syrup.
6. Pour the quinoa into a bowl and add the granola and remaining banana slices.

This recipe can be made in larger batches and kept in the refrigerator for 3-4 days. Quinoa reheats incredibly well and makes for a quick and easy, nutritious and delicious breakfast when you’re in a rush!