recipe

Happy (almost) Fall!

All summer long on Friday’s I have been posting some of my favourite recipes. So this week I thought I would do something a little bit different.

With a new season upon us and because it also happens to be one of my favourite times of year for cooking and using all the great local ingredients we have at our fingertips here on the east coast, I thought I would put together a free downloadable e-book with some fall inspired recipes!

The e-book also comes with some informational pages about immune boosting foods and also what it means to “eat in season”. The recipes have modifications in the notes if you are looking for Gluten free, vegetarian or vegan options as well.

I hope you get to try some of the recipes out and if you do, be sure to let me know! Download the book, print it off, share with your family and friends, and Enjoy!

~ Allyson

Chocolate Zucchini Blender Muffins

This muffin recipe was a pretty big hit at my house…no one even knew there was a vegetable mixed in!

If you do not have a blender…no worries it is not necessary. You can mix it the old fashion way (by hand!) or you can also use a hand mixer. If you are going to make them without the blender or mixer, make sure to whisk the eggs and wet ingredients before adding in the dry ingredients!

Give them a try and let us know what you think!

Chocolate Zucchini Blender Muffins - Recipe (Yields 12)

Ingredients:

  • 3 eggs

  • 2 cups almond flour

  • 1 cup zucchini (grated & strained - i like to use cheesecloth or a mesh bag to remove excess water from the zucchini)

  • 1/2 cup tapioca starch (brown rice flour works as well or an all purpose flour if you don’t want to be gluten free)

  • 1/2 cup raw cacao powder

  • 1/2 cup + 2 tbsp maple syrup

  • 1/2 cup dark chocolate chips (or dairy free chocolate chips - I like the “enjoy life” brand)

  • 2 tbsp avocado oil

  • 1/2 tsp sea salt

  • 1/2 tsp baking soda

Directions:

  1. Preheat oven to 350 F

  2. Put all ingredients (except zucchini and chocolate chips) in blender.

  3. Blend for 10-15 seconds on high, scrape down sides and do 1-2 more times until fully mixed.

  4. Put batter into a mixing bowl, stir in zucchini and chocolate chips

  5. Fill muffin cups 3/4 of the way with the batter

  6. Bake in the oven for 18-20 mins or until toothpick comes out clean

Slow Cooker Sausage and Kale Soup - Recipe

I always love a good bowl of soup, but it seems like during the fall and winter it is a “go-to” for those extra chilly days. Not that I am wishing away what we have left of summer…but I do enjoy cozying up with a nice homemade bowl of soup during fall!

The main reason I wanted to share this recipe is because I was at the Farmers Market last weekend and picked up some fresh sausages from Thyme For Ewe Farm and they were so delicious and I think they would be perfect for this recipe! There was also a lot of other farmers there as well with tons of fresh produce, you could pick up everything there to make this recipe which is a bonus because not only is everything extremely fresh but you are also supporting local as well.

Check out the recipe below and let us know what you think.

Ingredients:

  • 12 oz pork sausages, cut into chunks

  • 1 medium yellow onion, diced

  • 2 carrots, diced

  • 2 celery stalks, diced

  • 8 cups kale

  • 8 cups water or broth

  • 2 tsp sea salt

  • 3/4 cup long-grain brown rice or quinoa (optional)

Directions:

  1. Add all ingredients into slow cooker and cook on high for 4 at least 4 hours or 8-12 hours on low.

  2. Divide and Enjoy !

Notes:

  • Refrigerate for up to 3 days

  • Can be kept in the freezer as well, the grains will thicken so if you plan on freezing you may want to omit the grains and cook in when you plan on having it

  • Use a homemade bone broth for liquid (you can do half broth half water as well…play around with it!)

  • No slow cooker ? No problem! If cooking on a stove top, brown sausage and onions first then, add in carrots, celery, water/broth and salt. Bring to a boil, add in grains if using them. Simmer until grain is cooked and veggies are tender. Stir in kale until it wilts just before serving

Avocado Brownies - Recipe

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Have you ever added avocados to your baking? You should really give it a try, these brownies are delicious and you would never know that there is avocado in them (great for picky eaters!)

Adding avocado not only adds in a good amount of healthy fat to your baking, but also makes the texture of these brownies very soft and fluffy.

Check out the recipe below and if you give it a try, let us know what you think!

Serving = 12 brownies, (9x9in. pan)

Ingredients:

  • 1 ripe avocado

  • 2 eggs

  • 1/2 tsp vanilla

  • 1/2 cup coconut sugar

  • 3 Tbsp coconut oil or coconut butter (melted)

  • 1/2 cup almond flour

  • 1/2 cup cacao power (or cocoa powder)

  • 1 tsp baking soda

  • 1/2 tsp sea salt

  • 1/3 cup organic dark chocolate chips

Directions:

  1. Preheat oven to 350F

  2. Add first 5 ingredients into food processor & blend

  3. Add in remaining ingredients (excluding chocolate chips) and blend until smooth

  4. Stir in chocolate chips, leaving some for topping

  5. Line pan with parchment paper

  6. Pour batter in pan and smooth - top with remaining chocolate chips

  7. Bake 18-20 minutes

  8. Remove & let cool before cutting

  9. Enjoy !

Homemade Ice Cream - Recipe

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Did you know that you can make ice cream at home without having to use an ice cream maker! Not only is it a healthier way to have ice cream (some call it “nice cream”) but you can also make what ever flavour you want, save money and involve the kids in the making process!

The base of this ice cream is made with bananas (no dairy here!). You can actually just make banana ice cream by chopping up a banana or two (or more depending on how many servings you want) freezing them and blending in a blender or food processor until it takes on the consistency of ice cream (approximately 3-5 minutes).

I have to admit, plain bananas is kind of boring (but good in a pinch when you don’t have much to add in), so here are a couple of options to make different flavours….

Mint-Dark Chocolate Chip Banana Ice Cream (a favourite of mine!)

  • 2 ripe bananas, sliced and frozen

  • 1/4 cup fresh mint (chopped)

  • 1/4 cup chopped organic dark chocolate

Chocolate Banana Ice Cream

  • 2 ripe bananas, sliced and frozen

  • 2 Tbsp organic cocoa powder

(optional - add in chopped chocolate or chopped nuts)

The directions are simple, make sure the banana is frozen, place all ingredients into food processor and blend (3-5 mins until smooth) If you want a more chunky texture add in half the ingredients and blend to get the flavour and then quickly blend the rest of the ingredients in to finish.

You can also store these in a glass storage container or a loaf pan. This is a great option if you are making a bigger batch and want to have some ready to go. Just store in the freezer and scoop out when needed.

Some other add-ins could be, any type of fruit, nuts, honey, spices (cinnamon, cardamom, etc) , any type of nut butter would work too (chocolate peanut butter banana ice cream sounds delicious!)

Give it a try and let us know what ice cream creations you came up with.

Enjoy !

Strawberry Chia Jam

Looking for a healthier version of strawberry jam for all of those fresh local strawberries you have waiting to be used?

Check out this recipe for a refined sugar free, gelatin free & vegetarian (or vegan) friendly!

Strawberry Chia Jam:

Ingredients:

  • 2 cups Strawberries

  • 1 Tbsp Raw Honey (use maple syrup for vegan option)

  • 2 Tbsp Chia Seeds

Directions:

  1. Remove stems & wash strawberries

  2. Place all ingredients into blender/food processor. Pulse until you reach the desired consistency for your jam

  3. Put in sauce pan over medium heat until bubbling, reduce heat and let simmer for 10-15 minutes until it begins to thicken

  4. Remove from heat, pour into mason jar & let cool. Store in fridge for up to 7 days, if using later you can freeze it, just be sure to leave room at the top of the jar for expansion

  5. Enjoy !

Simplified Caesar Salad Dressing

Finally, we are having some nice weather to enjoy all the summer things like barbecues and socials with friends and family. So, you know what that means…lots of salads loaded with store bought salad dressing!

Here are some reasons why you should ditch the bottled dressings and spend an extra 5 minutes making your own:

  • They are full of artificial flavours

  • They contain unnecessary sugars (like high-fructose corn syrup…who needs that on a salad… or ever?)

  • Bottled dressings are also made with tons of preservatives to prolong their shelf life … ever wonder why they don’t expire for 2 years?

  • These types of dressings are also loaded with trans-fat (the bad kind of fat!)

 All that being said, there are some bottled dressings you can buy with some clean ingredients and lower on the preservative side (these can be pretty pricey for a bottle though). The bigger picture here is that if you are making a dressing from scratch it’s going to 1. Taste better not only because its super fresh but also because you made it yourself (isn’t that always the way!) 2.  You don’t have to have 10 bottles of half used dressing in your fridge for years and years and years…you get the point. If you make your own, you can make as much as you need and there is no waste! 3. You can control the ingredients you put in your dressing, if there are any dietary restrictions or allergies this is the perfect way to know exactly what you are getting!

 The recipe for this salad dressing is a Caesar style dressing, its light, healthy and full of flavour!

 Caesar Salad Dressing:

Ingredients:

1/3 cup plain Greek yogurt

1 clove of Garlic

2 tablespoons Apple Cider Vinegar

1 tablespoon Tamari (or coconut aminos)

1 tablespoon Extra Virgin Olive Oil

1 tsp Dijon Mustard (I like to use an organic brand and make sure it is free of canola oil)

Sea Salt & Pepper to taste!

Directions:

Put all ingredients in a food processor, blend until smooth. You can also use an immersion blender or even a regular blender! If you don’t have any of those, make sure the garlic is minced well and whisk all ingredients together and let stand for a few minutes before using to make sure all the flavours come together.

Enjoy & happy BBQ’ing!