In honour of the upcoming holidays, I figured it might be useful to have some healthy recipes that you can add to the table or substitute with some of your regular dishes. It might be nice to change things up a little, and what better way than with yummy healthy alternatives? Try substituting your garlic mashed potatoes for my Garlic Cauliflower Mash, or whichever dip you usually use with my Kale Pesto. HEALTHY can be DELICIOUS and EASY too! Enjoy! :)

P.S. I'm not joking about easy. I do a lot of cooking but everything I make has a quick prep time.

Note:

1. The recipes are categorized by mains, sides, dips, and desserts.

2. I find broccoli, spinach, and kale are great to use with dips - they don’t effect the flavour as much as other veggies.

3. If you don’t have an ingredient (or don’t like it/can’t eat it), no problem, find the next closest thing or something else you like. It might change the flavour, but at least it's one you like.

Mains

Moroccan Sweet Potatoes

Ingredients:

4 medium sweet potatoes, scrubbed

1 cup dried brown lentils/quinoa

1 tbsp olive oil

1 tsp cumin seeds/powder

1 small white/yellow onion, diced

3 cloves garlic, minced

2 tomatoes, chopped, or 1 can (14.5oz/411g) diced tomatoes, drained

1 tbsp fresh ginger, minced, or 1 tsp ground ginger

1/4 tsp ground cinnamon

1/2 tsp sweet paprika

1 tbsp harissa paste, or 1 tsp ground chili powder

1/2 tsp salt

4 cups firmly packed baby spinach

Water, as needed

1/2 cup Lemon Tahini Dressing (see recipe in "Dip" section)

Chopped parsley/cilantro/chives/scallions for garnish (optional)

Directions:

1. Preheat oven to 400, and line a baking sheet with parchment paper.

2. Place sweet potatoes on lined baking sheet, poke holes for air, place in over for 45-60mins, or until fork-tender.

3. Cook lentils or quinoa.

4. Heat oil in a large skillet over medium heat. Add the cumin seeds and cook, stirring constantly, for 1-2mins, until the seeds start to pop. (If using powder, skip this, add it in with seasoning later.)

5. Add the onion and cook, stirring occasionally, for 5-7mins, or until tender and translucent.

6. Add the garlic and tomatoes and cook, stirring frequently, for 1-2mins, until the garlic is fragrant.

7. Decrease heat to low and stir in the lentils/quinoa, ginger, cinnamon, paprika, harissa/chili, and salt (cumin powder too, if using), then stir in the spinach. Cook, stirring frequently, until the spinach has wilted, adding water by the 1⁄4 cup if needed to prevent sticking.

8. Taste and adjust seasonings if desired.

9. Cut each sweet potato in half and use a fork to coarsely mash the flesh, still in the skin. Place two halves on each serving plate and top them with a generous scoop of the lentils/quinoa.

10. Serve right away, with a drizzle of the tahini dressing and the optional fresh herbs.

Note: I added a lot more garlic & spice than the recipe calls for… Also a lot more Lemon Tahini Dressing.

Coconut Curry

Ingredients:

1/2 tbsp coconut oil

1/2 cup carrots (heaping), sliced

1 cup red pepper, sliced

1 cup broccoli, sliced

1/3 cup onion, chopped

1 tsp ginger, minced

1/2 tbsp yellow curry powder

1 can (13.5oz) coconut milk

Pinch of Salt

Directions:

1. Heat 1/2 tbsp coconut oil on medium/high heat and cook the carrots for about 3mins, until they just begin to soften.

2. Turn the heat down to medium and add in the pepper, broccoli, onion and ginger and cook until they begin to soften and brown.

3. Add in the 1/2 tbsp of yellow curry powder and cook until fragrant.

4. Add in the can of coconut milk (mix it well before adding) and a pinch of salt, mixing well.

5. Raise the heat to medium/high and bring the mixture to a boil. Once boiling, turn the heat down to medium/low heat and simmer for 15mins, stirring occasionally, until the sauce begins to thicken.

6. Pour it on any type of noodle, but my preferred choices are: spiralized sweet potatoes or zucchini (bought or homemade), quinoa noodles, brown rice noodles or even just quinoa itself.

Curry Scallops* & Veggies Quinoa

Ingredients:

1-2 onions 

1-2 garlic cloves

2 cups frozen veggie mixt of your choice

1 cup scallops* 

1 cup quinoa 

A lot of curry

1/2 tsp cumin

Salt & pepper

Grapeseed oil to desired consistency

 

Directions: 

1. Cook quinoa in a saucepan.

2. Stir fry onions in a frying pan/wok.

3. Add garlic and defrosted veggies.

4. Add precooked scallops. 

5. Add grapeseed oil and spices to desired consistency and taste. 

*You can replace the scallops with lean chicken, turkey, tofu, etc.

Low Carb Tortillas

Ingredients:

1 cup coconut flour

4 tbsp psyllium husk powder

1/2 cup coconut oil, softened

1/4 tsp garlic powder

1/4 tsp cumin

1/2 tsp red chili powder

2 cups hot broth/water

Directions:

1. Put all dry ingredients in a bowl & mix well.

2. Add coconut oil & mix thoroughly.

3. Pour in hot broth/water, stir with spoon until well mixed (or in food processor).

4. Shape dough into a log shape. Cut into 8 equal parts.

5. Grease a griddle/cast iron skillet/frying pan lightly with butter or coconut oil, then heat to medium heat. Shape each part into a ball. On a sheet of parchment paper, take each ball and roll out as well as you can. If necessary, use a piece of parchment paper on top of the dough, as well. If the dough tears, it is easily fixed. Just keep working with it, get it spread out evenly.

6. Take a medium sized pan lid and set it on top of the dough. Give it a little twist, then lift the lid up. Carefully remove dough around circle. Set that extra dough aside. 

7. Lift parchment and place tortilla over hand, then peel parchment with other hand.

8. Put the tortilla on griddle and cook until bottom begins to brown.

9. Carefully flip, using a spatula if necessary, and cook other side. Remove from pan and set aside. Repeat with remaining dough.

Quesadillas

Ingredients:

2/3 cup cheese, grated

Chicken, cubed or shredded

Directions:

1. Use Low Carb Tortillas above.

2. Cook chicken, then shred it, or cut it into cubes.

3. Place one tortilla on griddle over medium heat. Put about 1/3 cup grated cheese on top of tortilla.

4. Add some chicken. Then top with a little more cheese. This helps hold the quesadilla together when you flip it. Top with second tortilla, let cheese melt for a minute, then flip. Cook until cheese is melted, then remove from pan.

5. Cut into equal pieces with a pizza cutter or knife and you can serve with salsa, sour cream, and/or guacamole.

Sides

Quinoa Tabbouleh Salad

Ingredients:

1 cup uncooked quinoa, rinsed and drained

2 cups water

1 cup cucumbers, peeled and chopped

½ cup scallions, chopped

1 cup fresh parsley, chopped

¼ cup fresh mint, chopped

1 cup cherry tomatoes, quartered

¼ cup olive oil

¼ cup freshly squeezed lemon juice

1 tsp minced garlic

Sea salt and freshly ground black pepper to taste

Directions:

1. In a small pot, combine the quinoa and water. Bring to a boil, cover, and reduce the heat to low. Simmer until done, about 15mins. Chill thoroughly, at least 30mins. 

2. Add the cucumbers, scallions, parsley, mint, and tomatoes to the quinoa.

3. Season with salt and pepper to taste. 

4. In a separate small bowl, whisk the olive oil, lemon juice, and garlic until blended. 

5. Add to the quinoa and veggies and mix until thoroughly combined. Chill before serving.

Baked Cajun* Brussel Sprouts

Ingredients:

A lot of brussel sprouts

Onions

Salt & pepper

Cajun spice*

Grapeseed oil

 

Directions: 

1. Preheat oven to 425.

2. Cut off base of sprouts, remove top layer. The smaller the pieces the better, so cut them into 2 or 4 depending how big. 

3. Cut up onions lengthwise for longer pieces.

4. Add brussel sprouts and onions to ziplock bag, add grapeseed oil and mix.

5. Spread in thin layer onto baking sheet. Add spices and bake for 30mins. 

6. Flip veggies, add more spices, bake for another 30mins.

7. Broil on high for 2mins.

*Can replace Cajun with any other spice you enjoy.

Garlic Cauliflower Mash

Ingredients: 

2lbs cauliflower (Costco bag)

1/2 cup olive oil

4 tbsp garlic, minced

Salt & pepper (to taste)

Chives (to taste)

 

Directions: 

1. Steam cauliflower.

2. Add half to food processor with olive oil.

3. Blend until mush then add remaining cauliflower and garlic.

4. Add salt & pepper, then blend until mush.

5. Garnish with shallots.

Garlic Lemon Asparagus

Ingredients:

2 bunches asparagus (approximately 30 pieces)

2 tbsp olive oil

2 cloves garlic, pressed

Juice of 1 lemon

1 lemon, sliced

Salt and pepper (to taste)

 

Instructions:

1. Preheat oven to 375 degrees 

2. Snap the bottom inch off each of the asparagus stalks

3. Place on a large baking sheet and drizzle with the olive oil

4. Add garlic, lemon juice, salt and pepper, and toss well to coat. 

5. Lay the lemon slices on top and roast for 10-15mins or until bright green in colour and only slightly soft.

Roasted Carrots & Leaks

Ingredients:

1 bag baby carrots

2 large leeks (3 small)

Directions:

1. Preheat oven to 400.

2. Cut up leaks (use white part only).

3. Place leaks and baby carrots on baking sheet, drizzle olive oil on top & add salt & pepper.

4. Place in oven for 30mins.

5. Flip veggies, add salt and pepper. Place back in oven until slightly browned (around 30mins). 

Dips

Hemp & Kale Pesto

Ingredients:

1 cup hemp hearts

1/2 cup olive oil

2 garlic cloves

1 full kale

4 tbsp lemon juice

Salt & pepper

Instructions:

1. Pulse hemp hearts in blender.

2. Add garlic and pulse again.

3. Add kale slowly with olive oil and lemon juice until blended.

4. Add salt and pepper to taste and blend again.

Note: This is my absolute favourite recipe. I make it every week and never get sick of it. It is also very versatile. I use it as a pesto with quinoa pasta, a dip with veggies, and a salad dressing. I also like to add a lot more garlic than the recipe calls for. Sometimes I will also add spinach or basil.

Lemon Tahini Dressing

Ingredients:

1/4 cup warm water (more if needed)

1/4 cup tahini

1 clove garlic, finely minced or grated

2 tbsp lemon juice

1/2 tsp natural maple syrup

1/4 tsp salt

1/8 tsp pepper

Directions

1. Combine all ingredients in a small bowl and whisk until blended.

2. If too thick, whisk in water by the tbsp.

Notes: I made it without the maple syrup and enjoyed it.

Desserts

Homemade Chocolate

Ingredients:

1/2 cup coconut oil (melted)

1/4 cup natural maple syrup

1/2 cup cocoa powder

1/4 tsp vanilla extract

Instructions:

1. Combine all ingredients in a bowl and mix them until smooth.

2. Line baking sheet with wax paper and place mix on it smoothing it out.

3. If you keep it thicker, it will be more like fudge, and thinner like chocolate.

4. Keep in fridge or freezer depending if you like it harder or softer.

Note: Add it whatever extra spices or flavouring you like. I enjoy chili pepper flakes, coconut flakes, pumpkin pure, etc.

Sugar Free Chocolate Sauce

Ingredients:

1/3 cup dates

2 tbsp cocoa powder

1/2 cup unsweetened milk/milk substitute

1 tsp vanilla extract

Instructions:

1. Blend dates to a pure in food processor.

2. Add in cocoa powder and mix again.

3. Add in milk [substitute] and vanilla extract, and blend until smooth.

4. Place mixture in a pot, bring to a boil, then simmer for 5mins.

5. Set mixture on side to thicken before serving.