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Breakfast & Brunch/ Diary-free/ Drinks & Smoothies/ Nut-free

(Ready for) Winter Smoothie

Smoothies are a great way to start a day, also work well with a sandwich for lunch or can make a substantial and healthy snack. This smoothie recipe was created to prevent and/or fight cold and flu, which are very common at this time of the year, when it starts getting colder and winter is approaching. The smoothie is packed with nutrients, vitamins, antioxidants and healthy fats to support our immune system and fight the infection.       

Health Benefits

Spinach – great for overall health, packed with nutrients and antioxidants that boost our immune system. Rich in vitamin A – to maintain a strong immune system, vitamin C – help to reduce symptoms and prevent the cold, magnesium and iron help make antibodies to fight infection and zinc – boost immunity and reduces the duration of colds and flu.

Blueberries – rich in powerful antioxidants vitamin C and E. Vitamin C reduces symptoms of colds/flu and is an immune system booster. Vitamin E helps to fight infection.

Carrots – are rich in antioxidant beta-carotene, which is converted in our body in vitamin A, which maintains an immune system strong.

(Ready for) Winter Smoothie

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Serves: 1-2

This smoothie recipe was created to prevent and/or fight cold and flu, which are very common at this time of the year. The smoothie is packed with nutrients, vitamins, antioxidants and healthy fats to support our immune system and fight the infection.

Ingredients

  • 1 cup water or plant-based milk
  • 2 cups fresh spinach
  • 3/4 cup blueberries
  • 1/2 banana
  • 1/2 cup carrot
  • 1/3 cup zucchini
  • 1/4 cup sunflower sprouts (optional)
  • 1 lemon
  • 1/2 tbsp fresh ginger
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 1 tbsp coconut oil
  • 1/2 tbsp raw honey (optional)
  • 1 tsp raw cacao nibs (to serve - optional)

Instructions

1

Place all ingredient in the blender and process until smooth. Depending from your preferences add some honey to sweeten the smoothie and serve sprinkled with some cacao nibs. Enjoy!

Condiments/ Nut-free/ Vegan

Coriander & Sunflower Seeds Vegan Pesto

Homemade pesto is one of the easiest and delicious recipes you can make in around 10 minutes. When making from scratch the freshness and intensity of flavours will beat any store bought pesto, once you try you will never go back. If you don’t have a food processor, you can use a pestle mortar.

Thus recipe uses a fresh coriander and sunflower seeds, however you can use other fresh herbs or mixture of few – basil, parsley or even spring onions would work great. Likewise you can use different seeds or use nuts.

Pesto is not only great with pasta, it makes a delicious sandwich spread, it can be used as a sauce on potatoes or eggs, also works well when added to the rice.

Coriander & Sunflower Seeds Vegan Pesto

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Serves: 1 small jar / approx. 180g
Prep Time: 10 minutes

Delicious, fresh and easy to make vegan homemade pesto.

Ingredients

  • 20g fresh coriander, roughly chopped
  • 1/3 cup / 40g sunflower seeds
  • 2 garlic gloves, peeled & roughly chopped
  • 1 tbsp nutritional yeast
  • 6 tbsp / 90ml ex. virgin olive oil
  • pinch of salt

Instructions

1

Put all ingredients into a food processor and pulse until smooth (or to desired consistency), add salt to taste. Stop once or twice to scrap the sides of the food processor. Depending from personal preferences you may want to adjust the amount of olive oil.

2

Transfer to a jar or airtight container, pour a bit more olive oil just to cover the top and store in the fridge up to 1 week.

Notes

VARIATIONS - use mix of other fresh herbs like basil or parsley. Instead of sunflower seeds use nuts - walnuts, almonds, cashews or pine nuts would work well. BOOST THIS RECIPE - add 1 tbsp of hemp hearts (great source of omega-3 & omega-6 fatty acids.

Desserts/ Gluten-free/ Nut-free

Flourless Chocolate Cake

This chocolate cake is a real treat. We usually make it for special occasions or when having friends over for a dinner. The flavor is very deep and dense, each mouthful delivers the essence of chocolate. One small slice should satisfy anyone’s sugar cravings and combined with fresh berries and our Tahini & Date sauce, it makes a complete and indulgent dessert. Continue Reading…

Lunch in a Box/ Nut-free/ Salads/ Vegan

Green Salad

If you feel that you need to recalibrate your organism with a boost of green veggies, this salad is a perfect option. As our other ‘Lunch in a Box’ salads it takes under 10 minutes to prepare and the cost for this salad using organic ingredients is approximately CA$ 7. Continue Reading…

Lunch in a Box/ Nut-free/ Salads

Waldorf Salad with Cheddar

Another crunchy salad from our series ‘Lunch in a Box’, prepared in under 10 minutes (to be very precise it took me around 8 minutes) and the cost is only CA$ 5! I called it Waldorf salad, however our version has few swaps and adds on. Original Waldorf salad is made of apples, celery, grapes, walnuts and dressed in mayonnaise. We swapped walnuts for sunflower seed, which makes it nut free, and instead of grapes used olives (personally I think apple makes the salad sweet enough). I also added cucumber for extra boost of green veggies and cheddar cheese to make it fully satisfying lunch option, without a need for reaching for snacks later on. Continue Reading…