Category Archives: snack

Zoodles with Kale & Garlic Scape Pesto


Kale & Garlic Scape pesto

Finally summer vacay has arrived. I’ve been super busy with school lately, these assignments really took up all of my time, which is why I haven’t posted anything in a while. I’ve also been running around preparing for my trip. I’m more than ready to get outta here! When this post goes up on the blog, I will be in Portugal enjoying some much needed R & R on the beach. So be Jealous ; )

Love me some zoodles and this dish! It’s so light and refreshing. Perfect for the summer, and it’s totally raw so there’s no cooking involved and it’s super quick! It’s been soooo hot these last few days in Toronto. What a scorcher. This dish will definitely cool you off.

Zucchini noodles are a great alternative to pasta and don’t have much of a taste, so creating a flavorful creamy sauce or pesto is key. Zoodles are so easy to prepare, all you need is a spiralizer and you’re set.

zucchini noodles

This pesto is full of nutritional goodness. I threw it together with some fresh kale and garlic scapes from the farmer’s market. I also added sunflower seeds to the party to amp up the protein.

Kale is packed full of vitamin A, which helps prevent inflammation and promotes eye and skin health. Vitamin C  is needed for the immune system, helps thyroid hormone production and works as an antioxidant. Vitamin K, a much less talked about vitamin but also super important, is required for blood clotting and increases calcium absorption to promote bone building. Kale is also a great source of dietary fibre, iron and calcium. (just one cup contains 180mg of calcium)

Garlic Scapes are so delicious. All that garlicky flavour without that strong bite of a garlic clove. Heaven. These scapes pack the same nutritional value as the garlic that grows with it. Excellent source of B6 which breaks down glycogen for energy production. It’s involved in the formation of chemical transmitters in the nervous system and is critical in maintaining hormonal balance and proper immune function. It’s also a good source of minerals including phosphorus, calcium, potassium, iron and copper.

Sunflower seeds are rich in protein. High in copper, which is an important factor in the production of red blood cells. This trace mineral is also important in the formation of an antioxidant and anti-inflammatory enzyme called SOD ( superoxide dismutase). Yup, with a name like that you know it’s badass. Sod plays a role in reducing internal inflammation and reduces pain associated with conditions like rheumatoid arthritis. Betcha didn’t think this little seed would be so powerful.

and cue my overworked little food processor…

kale and garlic scape pesto


Zoodles with Kale & Garlic Scape Pesto

Ingredients:

4 Small Zucchini

2 cups packed Kale

3 tbsp. Sunflower Seeds (raw and unsalted)

3 tsp. Extra Virgin Olive Oil

1/3 – 1/2 cup filtered water

1 ½ tbsp.  Lemon juice (freshly squeezed)

¼ cup Garlic Scapes (chopped)

Himalayan pink salt & Pepper to taste

1. Cut off ends of zucchini and spiralize your little heart out.

2.  Add kale, sunflower seeds, lemon juice, garlic scapes, extra virgin olive oil, salt and pepper to food processor. Slowly add water until you reach the right consistency.( you may not need all of the water )

3. Mix with zucchini noodles and Enjoy!

* This pesto will also make a great dip for some raw veggies.


Lemon Chia Seed Muffins


So I usually get my inspirations from my super crazy intense cravings that attack at the worst times. Usually when I need to be bikini ready in a month and a half for my honeymoon/summer vacation. Perfect timing right. However, I have the Mr. to blame for this one. He asked me to make him lemon muffins a few days ago and of course I said no because we both agreed we wouldn’t have any sweets until our trip. But I haven’t been able to stop fantasizing about them because he planted the seed in my head and even bought me a new muffin pan yesterday because I had left mine at my parents house. So I took the hint. I absolutely love experimenting in the kitchen and coming up with my own healthy takes on refined sugar, flour, dairy, genetically modified and preservative filled baked goods. So I came up with these Lemon Chia Seed Muffins which are absolutely delicious, guilt free and good for you.

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I incorporated chia seeds instead of poppy seeds for the extra fiber and nutrient boost. Chia seeds are filled with antioxidants that help protect your body from free radical damage and aging. (Hello youth). They also contain magnesium, calcium (bye dairy), iron, vitamin C  and double in size when they come into contact with liquid so it helps keep you satiated.

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The combination of almond flour and brown rice flour, which are both gluten free, was a total fluke. I was playing around in the kitchen one day and didn’t have enough almond flour and was out of almonds so I decided to add brown rice flour and it totally worked. Almonds contain high amounts of magnesium, vitamin E and they help balance blood sugar. Ideally, it is best to grind raw almonds yourself in a coffee grinder to maintain as much nutrients as possible.

Now onto the good stuff.

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Lemon Chia Seed Muffins with Coconut Glaze

Ingredient List      

1½ cup plus 2 tbsp of almond flour

1/4 cup of brown rice flour

1 tsp of baking powder      

½ tsp of baking soda

pinch of salt

2 eggs

3 tbsp of freshly squeezed lemon juice

2 tsp of lemon zest*

1/3 cup of pure maple syrup

2 tbsp of chia seeds

2 tbsp of grapeseed or melted coconut oil

2 tbsp of unsweetened nut milk (I used homemade almond milk)                                                                              

1.Pre heat oven to 350°. Mix dry ingredients together. (almond flour, brown rice flour, baking soda, baking powder and salt)

2. In a separate bowl, beat eggs and add in maple syrup, lemon juice, grapeseed oil and almond milk.

3. Pour wet ingredients into dry and mix well. Incorporate chia seeds and lemon zest and scoop into prepared liners in muffin tray.

4. Bake for 18- 20 mins.

* Make sure the lemon zest is coming from an organic lemon as you do not want pesticides in your muffins. It is important to always buy organic whenever possible to ensure your not being exposed to harmful chemicals and genetically modified organisms.

Coconut Glaze

Ingredient List       

½ cup of cashews

1/4 cup of full fat coconut milk       

1/4 cup of filtered water

1½ tsp of raw honey

2 tbs of unsweetened shredded coconut                                                                                                    

1. Place ingredients in food processor or high powered blender and process until smooth and creamy. Drizzle onto muffins.