Healthy Chocolate Spread

An easy to make, healthy chocolate batter that can be used as a spread or dip!

Serves: 2 cups

Prep Time: 5 min

Cooking Time: 0 min

Total:  5 min

Ingredients

1 can (15 oz) black beans, drained and washed
1/2 cup rolled oats
2-3 tbsp. unsweetened cocoa powder
maple syrup, agave or brown sugar, to taste
2-3 tbsp. milk, soy milk or almond milk
1 tsp. vanilla extract
pinch of salt

Directions

1. Add beans and oats into the work bowl of a food processor and process until smooth. 
2. Add remaining ingredients and process, adjusting quantities of chosen sweetener and milk until desired taste, thickness and smoothness is reached.
3. Use as a spread for dessert pizza or toast, or as a dip for apples slices, strawberries and cinnamon sugar pita chips.
4. Keep refrigerated for 3-4 days.

Adapted from chockohlawtay.blogspot.ca

Roasted Eggplant with Spiced Chickpeas

A wonderful aromatic dish of eggplant and spiced chickpeas, garnished with mint and served with yogurt.

Serves: 5

Prep Time: 30 min

Cooking Time: 20 min

Total:  50 min

Ingredients

2 large eggplants, washed and sliced lengthwise, about 1/2 inch thick

3-4 tbsp. olive oil
1 onion, finely chopped
6 cloves garlic, finely chopped
1 can (28 oz.) diced tomatoes
1 tsp. allspice
1 tsp. ground cinnamon
1-2 tbsp. pomegranate molasses
salt and pepper
1 cup chickpeas, drained and rinsed
1/4 cup pine nuts, toasted
fresh mint leaves, whole or chopped, to garnish
Greek yogurt, to garnish (optional)

Directions

1. Heat oven to 450 F and line two baking sheets with parchment paper. Lightly brush eggplants with oil, on both sides, and place them flat on the pans. Roast, flipping once until both sides are lightly browned, about 15 minutes in total. Set aside.
2. In a large skillet heat olive oil over medium heat. Add onions and garlic and saute until soft and translucent, about 5 minutes. Add tomatoes, spices, salt, pepper and molasses and bring to a simmer.
3. Simmer until mixture reduces and thickens, about 15 minutes. There should be a hint of sweetness.
4. Add chickpeas and cook until thick, another 5 minutes. Stir in half the pine nuts and set aside.
5. To assemble, place an eggplant slice on a platter and spoon chickpea mixture onto the wide end of the slide. Fold narrow end of slice over to cover the filling. Garnish with mint.
6. Repeat with remaining slices and garnish with extra pine nuts.
7. Serve dish at room temperature, with a spoonful of yogurt.

Lightly adapted from nytimes.com

Egg Fried Rice

Egg fried rice is a quick dish to make and easy way to use leftover rice.

Serves: 2

Prep Time: 2-3 min

Cooking Time: 5-7 min

Total:  10 min

Ingredients

1 onion, chopped
1 tbsp. sunflower oil
1-2 eggs, whisked
1 tsp. sesame oil
2 cups cooked rice, white or brown medium grain
1/2 cup finely chopped carrot
1/2 cup finely chopped red pepper
3-4 mushrooms, chopped
1/2 cup peas (optional)
handful of bean sprouts (optional)
1 tbsp. soy sauce, to taste
1 green onion, sliced, to garnish

Directions

1. Heat oil in a wok and stir fry onions until browned. Add carrots, red pepper, mushrooms, peas and bean spouts and cook for another 2-3 minutes. Add rice and heat thoroughly. Transfer vegetable rice to a bowl or plate and set aside.
2. Add sesame oil to whisked eggs and cook in heated wok. Gently push eggs around the wok, keeping them in bite-sized pieces.
3. Return vegetable rice to the wok and add soy sauce. Fold carefully to combine.
4. Serve immediately garnished with fresh green onions.

Pomegranate Molasses

Pomegranate molasses is a versatile and key ingredient used in Middle Eastern dishes.

Serves: 1/3 cup to 1/2 cup

Prep Time: 1 min

Cooking Time: 60-70 min

Total:  60 min

Ingredients

2 cup unsweetned pomegranate juice
1/4 cup sugar
4 tbsp. lemon juice

Directions

1. In a large uncovered saucepan, combine pomegranate juice, sugar and lemon juice. Heat on medium until simmering. Stir frequently.
2. Turn heat to low and simmer for 60-70 minutes, stirring occasionally. Allow liquid to reduce to about 1/3 cup. As it reduces, the sauce will become thicker. Be careful not to burn.
3. Transfer to a glass jar and allow to cool. Store for up to 6 months in the refrigerator.
4. Use in Middle Eastern vegetarian recipes, in dishes with lamb, in salad dressings, or drizzle over ice cream.

Recipe from simplyrecipes.com

Spinach Tofu Dip

A healthy and delicious spinach tofu dip that can be served with vegetable sticks or pita wedges.

Serves: 2 cups

Prep Time: 10 min

Cooking Time: 0 min

Total:  10 min, plus 1 hour chilling time

Ingredients

1 package medium-firm tofu, drained
1 package frozen chopped spinach, defrosted and liquid drained
2-3 tbsp. shredded carrot (optional)
3 tbsp. mayonnaise or vegannaise
1-2 tsp. powedered vegetable stock
fresh ground pepper

Directions

1. In a food processor, process tofu until smooth and creamy.
2. Transfer to a bowl and stir in the remaining ingredients and taste, adjusting flavour if necessary.
3. Chill for at least 1 hour and serve with vegetable sticks such as carrots, cucumber or celery, pita wedges, or inside of a bread bowl.

Lightly adapted from sunrise-soya.com

Breakfast Tofu Scramble

Breakfast tofu scramble is a light and delicious vegan substitute for scrambled eggs.

Serves: 2

Prep Time: 5 min

Cooking Time: 10 min

Total:  15 min

Ingredients

1 small onion, finely chopped
1 tbsp. olive oil
1/4 tsp. tumeric powder
2 cups medium-firm tofu, crumbled
1 small red, yellow or orange bell pepper, chopped
1/2 zucchini, chopped
5-6 mushrooms, chopped
1 tomato, chopped
salt and pepper, to taste
1 green onion, sliced, to garnish
grated cheddar or vegan cheese, to garnish (optional)

Directions

1. Heat oil in a skillet and saute onions for 1-2 minutes.
2. Add zucchini, tomato, bell pepper, mushrooms and saute for another 2-3 minutes.
3. Add tofu and tumeric, cooking for 5-7 minutes until thoroughly heated.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with green onions and cheese, and a side of toast or a warm torilla wrap.

Key Lime Cheesecake

This creamy lime cheesecake is a lighter version of most cheesecake recipes and makes for a delicious dessert.

Serves: 10

Prep Time: 15 min

Cooking Time: 50-60 min

Total:  75 min, plus overnight chilling time

Crust

1 3/4 cup crushed graham crackers
1/4 cup unsweetened shredded coconut
1 1/2 cup ground almonds
2-3 tbsp. wheat bran or ground flax
1/3 cup unsweetened applesauce
2 tbsp. maple syrup, honey or agave

Filling

1 cup 0% Greek yogurt
125 g Philadelphia cream cheese
1/2 cup sour cream
1/4 cup sugar
3 eggs
1 tbsp. lime zest
2 tbsp. fresh lime juice
pinch of salt

Directions

1. To make the crust, add all crust ingredients into a food processor and pulse until fully combined.
2. Transfer crust to a non-stick springform pan. Using your hands flatten the mixture across the bottom and 1 1/2 inches up the sides of the pan. Set aside.
3. To make the filling, add all filling ingredients into the work bowl of a food processor. Pulse until smooth. Pour filling into prepared crust.
4. Bake in a preheated oven at 350 F for 50-60 minutes, until set.
5. Allow to cool in the oven with the door open. Once it reaches room temperature, refrigerate for at least 4 hours or overnight.
6. Garnish with fresh lime slices and serve chilled.

Tomato Curry Chickpeas

Chickpeas in a delicious curried tomato sauce makes a wonderful side dish.

Serves: 4

Thanks Rohit for this recipe

Prep Time: 5 min

Cooking Time: 25 min

Total:  30 min

Ingredients

1 large onion, finely chopped
2 tbsp. mustard oil
1 tin (28 oz) chickpeas, drained and washed
1-2 green chilies, sliced
2 small or 1 large bay leaf
1 stick of cinnamon, broken in two pieces
1 tbsp. cumin seeds
2 tbsp. coriander powder
1/4 tbsp. tumeric powder
1 tin (28 oz) diced tomatoes

Directions

1. In a heavy bottom pot heat oil. Add cumin seeds, bay leaves, cinnamon stick and chilies. Stir and turn heat to low, allowing the cumin seeds to brown.  Be careful not to burn.
2. Add onions, turn the heat up to medium, stirring until lightly browned.
3. Add tomatoes and cook until it reduces, becoming a thicker consistency.
4. Add coriander and stir, cooking until the fragrance becomes less intense.
5. Add tumeric powder and mix thoroughly until the fragrance becomes lighter.
6. Add chickpeas and mix well, turning the heat to low. Cook for another 10 minutes.
7. Garnish with fresh coriander leaves and serve with rice or naan.

Apple, Pecan and Caramel Cheesecake

An impressive apple, pecan and caramel cheesecake with some healthy substitutions.

Serves: 10

Prep Time: 15 min

Cooking Time: 70 min

Total:  85 min

Crust

1 3/4 cups crushed graham crackers
1/2 cup rolled oats
1/4 cup wheat bran
1/4 cup wheat germ
1/2 cup pecan pieces
1/4 cup unsweetened applesauce
2 tbsp. coconut oil
2 tbsp. maple syrup, agave or honey
1/2 tsp. ground cinnamon
1/8 tsp. fresh grated nutmeg

Filling
2 cups (500 g) 2% cottage cheese
1 cup (250 g) 0% Greek yogurt
2 eggs
2 egg whites
1/4 cup sugar
zest 1 lemon

Topping
6 small apples, peeled and thinly sliced
1/2 tsp. ground cinnamon
1/3 cup pecan pieces
1/2 cup sugar
2-3 tbsp. water
1/4 cup 2% evaporated milk

Directions

1. To make the crust, combine all crust ingredients into a food processor and pulse until fully combined.
2. Transfer crust to a non-stick springform pan. Using your hands flatten the mixture across the bottom and up the sides of the pan. Set aside.
3. To make the filling, add all filling ingredients into the work bowl of a food processor. Pulse until smooth. Pour filling into prepared crust.
4. Bake in a preheated oven at 350 F for 40-45 minutes, until mostly set.
5. While the cheesecake is baking, prepare the topping. Heat apples in a skillet for 3-5 minutes until they are lightly softened. Add cinnamon and stir.
6. To make the caramel sauce, heat sugar and water in a small saucepan, stirring only until sugar dissolves. Allow to cook until it turns a darker golden colour, being careful not to burn. Remove from heat and quickly add evaporated milk. The mixture will bubble and then return to a liquid caramel sauce. If the sauce is not smooth, simply return to a low heat and stir for a few minutes.
7. Layer apples on top of cheesecake and drizzle with caramel sauce.
8. Return to oven and bake for an additional 20-25 minutes.
9. Allow to cool in the oven with the door open. Once it reaches room temperature, refrigerate for at least 4 hours or overnight.
10. Serve chilled.

Lightly adapted from thehealthyfoodie.com

Cranberry Gratin

This delicious cake-like dessert is bursting with the flavours of lemon, almond and whole cranberries.

Serves: 8

Prep Time: 6-8 min

Cooking Time: 25-30 min

Total:  40 min

Ingredients

3 cups fresh or frozen cranberries, rinsed
2 eggs
1/2 cup heavy cream or soy cream
1/2 cup sugar
1 tsp. lemon zest
1 tsp. vanilla extract
1 tsp. almond extract
1 cup ground almonds
1/2 cup dry bread crumbs
pinch of salt

Directions

1. Preheat oven to 400F.
2. Using an electric mixer all ingredients into a smooth batter.
3. Place cranberries at the bottom of a round 9" baking dish and pour batter over top.
4. Bake in a preheated oven at 400 F for 25-30 minutes, or until golden brown.
5. Serve warm, served with a scoop of ice cream or whipped cream.

Lightly adapted from foodnetwork.ca

Oatmeal Jars To Go

These oatmeal jars are 100% customize-able and easy to make in advance. Simply grab and go!

Serves: 1

Prep Time: 2-3 min

Cooking Time: 2-3 min

Total:  5 min

Rolled oats, gogi berries, pumpkin seeds
sesame seeds and toasted almonds

Ingredients

1/3 cup large flake rolled oats (if microwaving) or quick oats (if using boiling water)
1-2 tbsp. powdered milk, soy milk or coconut milk (optional)
pinch of salt

Topping Combination Ideas
- almonds, raisins, ground cinnamon and ginger
- pecans, chia seeds, cranberries and chocolate chunks
- sunflower seeds, ground flax, sliced apricots and coconut flakes
-gogi berries, pumpkin seeds, sesame seeds and almonds
-or more oatmeal topping ideas!

Directions

1. In a 750 mL heatproof jar or container add oats, milk powder, salt and your choice of toppings. Seal lid tightly. 
2. When you're ready to make oatmeal, simply add 1 cup water to the jar, and stir to combine. Microwave uncovered for 3-5 minutes, or pour over boiling water, cover and allow to stand for 2-3 minutes.
3. Stir, sweeten if desired and enjoy.

Inspired by healthfulpursuit.com