Papaya Avocado Fruit Salad

This high-fiber, low sugar fruit salad recipe is sure to be a hit this spring and summer! The prebiotic fiber is exactly what you need to keep your microbiome in balance and keep your digestion moving (and not weighing you down).

Jicama may be a new fruit for you, but it is a great one that is low in sugar and I think you’ll love trying something new.

This recipe is super easy to make and is delicious enough for company (especially with the berry balsamic dressing).

Papaya Avocado Fruit Salad

Payaya and jicama may not be fruits you eat often, but this salad is refreshing, high in fiber and low in sugar and is perfect for a spring or summer day. It’s worth trying something new!

Course Salad
Keyword fruit
Servings 2 servings
Author bonnieflemington

Ingredients

  • 1 medium Papaya diced
  • 1 medium Avocado diced
  • 3/4 cup Jicama diced
  • 1/3 cup Berries sliced or whole
  • 4 halves walnuts chopped (and toasted if desired)

Berry Balsamic Dressing

  • 2 cups Mixed berries (frozen OK)
  • 1/2 cup Extra virgin olive oil
  • 1/4 cup Balsamic vinegar
  • 1 Tbsp lemon or lime juice
  • 1 tsp Dijon mustard
  • 1/8 tsp Sea salt
  • Black pepper to taste

Instructions

  1. Combine fruit and nuts in a bowl. Then make the dressing as follows.

  2. In a blender or mini food processor, puree berries. Place a small strainer over a bowl. Pour pureed berries into a strainer, pressing with the back of a spoon to remove the seeds. Return pureed berries to blender or food processor. 
  3. Add all remaining ingredients except oil; process until smooth. Add the oil slowly (by teaspoons), again until smooth. Taste, then add more honey, salt, and pepper if desired. Gently toss the salad with 2-3 Tbs of the dressing. Enjoy!

Recipe Notes

Optional additions: to kick your dressing up a notch, add 1 small clove garlic, chopped &/or 1 Tb finely chopped fresh thyme leaves.

Slow Cooker Beef Bone Broth

I’m a big fan of bone broth to help heal the gut and have previously posted a chicken bone broth recipe here. And I can’t help but note that bone broth is also excellent for joint health (this is especially important to me since my previous diagnosis of osteoarthritis: story here)

I have made this particular bone broth free of the usual onions, leeks and garlic in case you are following a low fodmap or specific carbohydrate diet. It also happens to be just as delicious without them for everyone else!

Bones can be bought at your local butcher and it is so worth it to make your own. Even though it takes a lot of time, it is not “working” time, so it’s easy. The slow cooker makes it especially easy to set it and forget it.

Slow Cooker Beef Bone Broth

Bone broth is good for many purposes other than just being tasty. it’s good for gut health, joint health and maintains healthy skin, immunity and boosts detoxification. Try this one without onions and garlic – using carrots and celery root instead.

Course Soup
Keyword bone broth
Cook Time 2 days
Author bonnieflemington

Ingredients

  • 2 lbs beef marrow bones, thawed, grassfed preferable
  • 3 large carrots, unpeeled
  • 1/2 medium celery root
  • a few sprigs of herbs – rosemary, oregano & thyme
  • 2 bay leaves
  • 2 tbsp apple cider vinegar, unpasteurized
  • 1/2 tsp sea salt
  • water as needed

Instructions

  1. Preheat oven to 425 degrees F

  2. Place your bones onto a baking sheet and place into the oven. Cook for 30 minutes.

  3. Wash and chop veggies into large pieces – large enough that they won’t turn to mush.

  4. Once your bones have roasted, pull them out of the oven and put them directly into a slow cooker. Add the veggies and the herbs into the cooker with the bones.

  5. Fill a 6-quart slow cooker with fresh water up to about ¾ inch under the rim. Add the bay leaves, ACV and salt.

  6. Cook in your pot on low. Remove the herbs after about 4 hours and remove the veggies once they’re very soft, but not yet mushy.

  7. Let the bones cook for a total of 24-48 hours. Strain the broth, let cool a bit, and store in glass jars for up to ONE WEEK in your fridge. You can also freeze the broth if you don’t use it right away.

Recipe Notes

The appearance of a gel-like substance (natural gelatin) is normal and desired – enjoy the gut-friendly goodness!

Juice Pulp Brownies

This recipe for juice pulp brownies is not only full of prebiotics but also helps reduce food waste (and is delicious).

You can make it with any juice pulp that you like, but for this recipe I made it with golden beets and carrots. These are sweeter vegetables, so if you want to get your greens in there, I suggest adding in some kale too.

You can also play around with the amount of maple syrup. The recipe calls for 1/2 cup, but you may find them sweet enough with 1/3 cup. The sweeter the juice pulp you use, the less maple syrup you will need.

Enjoy!

Juice Pulp Brownies

These juice pulp brownies are full of prebiotic fiber and use up all the pulp that normally goes to waste after juicing. Remember that the sweeter the juice pulp, the less maple syrup is necessary. Play around with different combinations to find your favourite.

Course Dessert
Keyword brownies
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 12
Author bonnieflemington

Ingredients

  • 3/4 cup unsweetened cocoa powder prebiotic
  • 3 tbsp coconut flour prebiotic
  • 1 tbsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 2 eggs
  • 2 cups firmly packed juice pulp – I used carrots and golden beets prebiotic
  • 1/2 cup coconut oil melted
  • 1/2 cup maple syrup

Instructions

  1. Preheat oven to 350F. Line an 8”x8” baking tray with parchment paper.
  2. Add cocoa powder, coconut flour, baking powder, baking soda and salt to a large bowl. Stir to combine.

  3. Add eggs, pulp, oil and maple syrup to a blender and blend until well combined.

  4. Add wet ingredients to the dry ingredients and stir to combine well. Use a spatula to scrape the batter into the baking dish.

  5. Bake for 30 mins until the top is firm and edges just start to pull away from the dish.

    Allow the brownies to cool.

Easy Applesauce

Making applesauce is easier than you think. And so much more economical (and often healthier) than buying it.

This recipe proves it can be done quickly! I don’t enjoy spending hours in the kitchen, and I don’t expect you to either. This recipe has only one ingredient (with a few optional add-ins). But more importantly, I share with you my favourite kitchen tool that will save you time and make your applesauce perfectly every time.

When I’m making applesauce, I use this food mill to puree it. The reason is that this mill allows me to cook the apples without peeling or coring…and we all know how time-consuming that can be!

That’s right, not only will it save you time because you aren’t peeling the apples, but also, by keeping the skin on and only removing it through the mill at the end, your applesauce will retain more of the nutrients and fiber from the apples. And if you use red-skinned apples, it makes a nice pink coloured applesauce!

So enjoy this recipe. And if you have more apples than you want to make into applesauce, try these other apple recipes too:

Cinnamon Apples

Cabbage and Apple Salad with Spicy Lemon Vinaigrette

Easy Applesauce

Super-easy, minimally processed versatile recipe here. Make homemade applesauce! And don’t forget to get your food mill to make it easier and turn out perfectly every time.

Course Snack
Keyword applesauce
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 16
Author bonnieflemington

Ingredients

  • 4 lbs apples washed and quartered (stem and blossom ends removed)
  • 3/4 cup water

Optional Inclusions

  • cinnamon
  • vanilla

Instructions

  1. Place apples and water in a large pot (you may not need all the water, just enough to cover the bottom of the pot). 

  2. Bring to a boil and simmer until apples are soft (about 20 minutes).

  3. Place the food mill over a large bowl. Tip cooked apples into the mill and turn the crank until all the apples are pushed through. Season with cinnamon and other desired spices. Enjoy!

Berry-Walnut Muffins with Orange Glaze

 

These berry walnut muffins are one of the delicious recipes in the From Scratch 2019 digital cookbook for charity. They are great as a special, occasional treat.

Recipe + Photo Credit: Andi Smith

Website: www.andismithwellness.com/

Twitter Username: @_AndiSmith

Instagram Username: @andismith_photo

Facebook URL: www.facebook.com/ashealthwellness/

 

These berry walnut muffins are gluten-free, dairy-free and nut-free. They are high in fiber and are sweetened with honey, applesauce, and blueberries. The orange glaze made with coconut sugar takes them to the next level of decadent.

 

If you want to keep the sugar down, I suggest

  • using unsweetened almond milk,
  • swapping out some of the honey for an equal amount of applesauce, and
  • skipping the orange glaze (sorry!).

 

And check out another muffin recipe for variety….healthy banana muffins.

 

Berry-Walnut Muffins with Orange Glaze

An easy and hearty recipe that is a great addition to a weekend brunch. The blueberries add a dose of antioxidants and the orange glaze adds just the right tang and sweetness. 
Course Snack
Keyword berry, muffins, walnut
Prep Time 10 minutes
Total Time 10 minutes
Servings 12
Author Andi Smith

Ingredients

For the muffins

  • 1 1/4 cups buckwheat flour
  • 1 1/3 cups ground flax meal
  • 1 tbsp baking powder
  • 2 tsp cinnamon
  • 1 tsp allspice
  • 1 tsp nutmeg
  • pinch baking soda
  • 2 eggs
  • 1 1/2 cups almond milk
  • 1/2 cup honey
  • 1/4 cup applesauce
  • 1 cup fresh or frozen blueberries
  • 1 cup walnuts
  • 1/2 cup cacao nibs

For the glaze

  • 1/2 cup coconut sugar
  • 1 tbsp fresh pressed orange juice
  • 1 tbsp arrowroot starch

Instructions

  1. Preheat oven to 325 ˚F and lightly grease or use paper liners in a 12-cup muffin pan. 

  2. In a large bowl, mix together buckwheat flour, flax meal, baking powder, baking soda, cinnamon, allspice, and nutmeg. 

  3. In a smaller bowl whisk together eggs, almond milk, honey and applesauce. Combine ingredients to the dry ingredients and mix well. 
  4. Fold in blueberries, cacao nibs and walnuts.

  5. Fill muffin cups evenly and bake 15-20 minutes. To test that muffins are baked thoroughly, insert a toothpick into the middle of muffin, if it comes out clean they are done.
  6. While muffins are baking make the glaze. In a small bowl mix together all the ingredients for the glaze until smooth. 

  7. Cool the muffins for 10 minutes. Drizzle muffins with glaze just before serving.

Parchment Baked Salmon and Vegetables

 

Parchment Baked Salmon is a quick way to get dinner together on a weeknight. It also has the bonus of easy clean up too. Everything is done in a single package on parchment that can go straight into your organic waste green bin when you are done!

 

Another bonus is that this baked salmon recipe excludes all the common allergens and is “elimination diet” friendly.

 

Salmon is also an excellent source of omega 3 fatty acids. It is supportive of heart health, brain and mood health as well as joint health.

 

Feel free to vary up the vegetables with what you enjoy and have on hand.

 

Parchment Baked Salmon and Vegetables

Take a break from clean up with this low maintenance dinner recipe. And as I often do, get creative with the types of vegetables you use as well as the spices you enjoy to make this uniquely your own.

Course Main Course
Keyword baked salmon
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Author bonnieflemington

Ingredients

  • 2 zucchini sliced thinly
  • 2 carrots sliced thinly
  • 2 tsp avocado oil or ghee
  • 4 tsp water
  • 2 boneless, skinless salmon filets less than 1 1/4" thick
  • 1 clove garlic diced
  • sea salt and black pepper to taste

Instructions

  1. Preheat oven to 450F. Toss vegetables with olive oil.

  2. Tear two sheets of parchment paper and fold in half. Open the sheets and place half of the vegetables onto each sheet on one side of the fold. Add 2 teaspoons of water and place a fillet on top. Top with garlic, salt, and pepper.

  3. Fold the other half of each sheet over the fish, and tightly crimp the edges. Put packets flat on a baking sheet and bake for 10-15 minutes.

  4. Remove from oven and check to ensure fish flakes easily with a fork (be careful the steam is hot). Open each pack and place onto plates. Serve & enjoy!

Recipe Notes

Tip: You can mix up the vegetables or herbs to support your own personal diet protocol.

Chocolate Avocado Pudding

 

Did you know that you can make chocolate pudding with avocado? Yes, you can and it’s delicious!

 

We have been making chocolate avocado pudding in our family for a while and it is always a hit. And with very few ingredients, it’s easy to make. The fun secret about it is that there are a number of important health benefits!…

Avocado is a great source of healthy fats and soluble fiber.

Cacao is a powerful antioxidant – learn more about its health benefits in this quick video.

Cinnamon is a great blood sugar balancer.

 

If you have a real affinity for chocolate as I do. You will definitely want to have a selection of chocolate-based recipes on hand. So here are a few of my other favourites to add to your collection…

Chocolate Chia Seed Pudding

Chocolate Ice Cream

Homemade Chocolate

Chocolate Min Fat Bombs

 

Chocolate Avocado Pudding

Ingredients

  • 1 ripe avocado
  • 1/4 cup cacao powder
  • 1/4 cup unsweetened almond milk
  • 1 tsp vanilla
  • 1 tbsp maple syrup or honey

Optional Toppings

  • berries
  • shredded unsweetened coconut
  • cacao nibs
  • cinnamon

Instructions

  1. Place all ingredients in your blender or food processor and blend until desired consistency is reached. Place into ramekins and top with optional toppings. Enjoy!

Recipe Notes

You can substitute Lakanto sweetener for maple syrup or honey to keep blood sugar stable. Use BFW as your promo code to get 10% off you order.

Roasted Butternut Squash and Cauliflower Soup

Butternut Squash Recipe + Photo Credit: Melissa Torio

Website: www.melissatorio.com

Twitter Username: @melissa_torio

Instagram Username: @melissa.torio

Facebook URL: www.facebook.com/melissatorio

 

Another great recipe from this year’s From Scratch Cookbook, 2019 edition!

 

This one is a fabulous butternut squash soup recipe. The higher carbohydrates in butternut squash are moderated with the addition of cauliflower. This makes the soup a lighter, lower carb version of traditional squash soups! So go ahead and enjoy this soup with a clean source of protein and some veggies (such as a salad or steamed/roasted broccoli).

 

And adding pumpkin seeds on top adds an excellent source of healthy fats and magnesium. Enjoy!

 

Roasted Butternut Squash and Cauliflower Soup

This simple and healthy soup, made creamy without any dairy, is a family favourite.

 Bonus Tip: Freeze extra servings of this soup for another day.

Course Soup
Keyword butternut squash
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Author Melissa Torio

Ingredients

  • 1 butternut squash peeled and chopped into 1-2 inch pieces (about 4-5 cups)
  • 2 cups chopped cauliflower florets
  • 1 onion cut into quarters
  • 1-2 tbsp extra virgin olive oil
  • 4 cups broth or water
  • 1 tsp sea salt
  • freshly ground pepper optional
  • pumpkin seeds optional for garnish

Instructions

  1. Pre-heat oven to 400 ˚F. Line a rimmed baking sheet with unbleached parchment paper. Place the squash, cauliflower and onion pieces on the lined baking sheet. Drizzle with olive oil and make sure all the vegetables are coated and distributed evenly. Use another lined baking sheet if required. Place in oven and bake for 25 minutes.
  2. Meanwhile, in a large pot, warm the broth or water on medium-low heat, while the vegetables are in the oven.
  3. After the vegetables are done roasting, take them out of the oven. Carefully add them to the soup pot. Add salt and mix well.

  4. You can use an immersion blender or a vented blender. Place the immersion blender into the soup pot and carefully purée the soup until smooth. If using a vented blender, carefully add the soup into the blender container and purée until smooth. This may need to be done in several batches.

  5. Serve warm with some freshly ground black pepper. Top with some pumpkin seeds, if desired. Enjoy!

Tie-Dye Tropical Turmeric Chia Parfait

Recipe + Photo Credit: Jennifer Barr
Instagram Username: @theplantedone

 

This chia parfait is another great recipe from the From Scratch Cookbook 2019!

 

I love the effort that goes into creating this fabulous book! All recipes lovingly made from graduates of the Academy of Culinary Nutrition. And this year’s recipes do not disappoint.

 

All the proceeds from the sale of the book go to charity (more info on that will be added here next week).

 

What I love about this recipe is that it contains good sources of protein, fat, and fiber that is needed to manage blood sugar so that you can maintain your energy and prevent cravings from blood sugar crashes. The protein comes from protein powder. The healthy fat comes from coconut and the fiber comes from the chia.

 

I also love the addition of turmeric as a great anti-inflammatory addition.

 

This chia parfait recipe is delicious. Don’t forget to use unsweetened almond milk to keep it lower in sugar.

Tie-Dye Tropical Turmeric Chia Parfait

These are a perfect meal prep addition to your sunny mornings or even a tasty treat that will keep you glowing! Packed with colourful flavonoids and anti-inflammatory compounds, this tropical gem is sure to make you shine all season long.
Course Dessert
Keyword chia
Prep Time 10 minutes
Servings 2
Author Jennifer Barr

Ingredients

For the pudding

  • 1/2 cup chopped pineapple
  • 3/4 cup almond milk
  • 1/3 cup unsweetened coconut yogurt
  • 3 1/2 tbsp chia seeds
  • 3 tbsp gluten-free rolled oats

  • 2 tbsp unsweetened shredded coconut, plus extra for garnish
  • 1 tbsp vanilla protein powder

  • 1/4 tbsp ground turmeric

  • 1/4 tsp cinnamon

  • 1/4 tsp ground ginger

Optional: Toasted buckwheat and shredded coconut for garnish


For the layers

  • 1/2 cup blackberries
  • 1/2 cup blueberries
  • 1 cup unsweetened coconut yogurt

Instructions

  1. Place pineapple into a blender and blend until liquid.

  2. Place the pineapple and all remaining chia pudding ingredients into a bowl and mix until fully combined. Cover and place in the fridge for at least 4 hours or overnight for best results. 

Homemade Paleo Chicken Fingers

I used to make chicken fingers for my kids all the time…usually out of a frozen, processed box and popped in the oven!!

Now that my diet has changed, and I avoid processed chemicals, we still like this meal, but with a slightly different recipe.

I still don’t want to spend time slaving in the kitchen, so I have created this recipe to be quick and easy. Like a homemade “shake and bake!”

To make it even quicker, you can mix up the “breading” mixture and cut the chicken into strips ahead of time. Enjoy!

Homemade Paleo Chicken Fingers

I love that this recipe takes an old favourite and keeps its deliciousness while also makes sure I feel awesome after eating it because it’s healthy too!

Course Main Course
Keyword chicken fingers
Servings 4
Author bonnieflemington

Ingredients

  • 2 lbs chicken breasts cut into strips
  • 1/2 cup almond flour
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 tsp paprika
  • 1 tsp rosemary or thyme
  • 1.2 tsp garlic powder

Instructions

  1. Preheat oven to 450F. Cover a large baking dish with parchment paper.

  2. In a large food storage bag, combine all ingredients except chicken. Place a couple of pieces of chicken in the bag and shake until coated. Repeat with the rest of the chicken.

  3. Place chicken on a lined dish and bake uncovered for 20 minutes. Turn over and bake 15 minutes longer or until doneServe & enjoy!

Recipe Notes

Tip: You can roast veggies in another pan at the same time. Just chop, drizzle with oil, and sprinkle with salt and pepper. They might not need to cook as long as the chicken, so check them periodically.

Fish Taco Bowl

I love a good bowl. Mainly because there are an infinite number of options that will make it delicious. I usually take a “bowl” recipe and adjust it to my own tastes and whatever I have on hand. This is one recipe that I created using ingredients that I usually have in the kitchen.

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I made this one with fish because I’m always trying to get more of that into my regular rotation each week. I also ditched the usual rice or quinoa for cauliflower to make this one lower in carbohydrates than a traditional bowl. I then added lots of nutrient-dense options to make for an awesome flavour profile.

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Some of the particular brands that I used include:

Chosen Foods mayonnaise. I like this brand for the clean ingredients that they use. If you want to save yourself some time and skip making the dressing, their Harissa flavoured mayonnaise is excellent. Finally, when making the dressing I love to use Frank’s Hot sauce. We always have it in the house and use it often.

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This is so easy and quick to make and tastes fantastic. I hope you enjoy it!

Fish Taco Bowls

I love an easy-to-make, delicious and versatile bowl recipe. So, I created this one to have on hand. Try it out and vary it up to what you like and have on hand!

Course Main Course, Salad
Keyword fish taco
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Author bonnieflemington

Ingredients

  • 1 head cauliflower rinsed and finely chopped/riced
  • 1 tbsp coconut oil
  • 2 tbsp tamari
  • 4 strips organic bacon cooked and crumbled
  • 2 filets tilapia
  • 4 cups baby spinach
  • 1 bunch green onion diced
  • 1 red bell pepper diced
  • 1 can organic black beans drained and rinsed

Spice Rub

  • 1 tbsp chili powder
  • 1 tbsp ground cumin
  • 1 tsp paprika
  • 1/4 tsp cayenne or to taste for spice
  • sea salt and black pepper to taste

Dressing – Alternately can use Chosen Foods Harissa Flavoured Mayo (see link above)

  • 1/3 cup mayonnaise I like “Chosen Foods” brand
  • 1 tbsp lime juice
  • 1 tsp garlic powder
  • 1 tsp hot sauce I use “Franks” brand
  • 1/4 tsp ground cumin
  • 1/4 tsp sea salt

Instructions

  1. Saute cauliflower rice in coconut oil until soft adding tamari part way through. Meanwhile, chop all vegetables and drain and rinse beans. Set aside.

  2. Cook bacon in the same pan until desired crispiness is achieved. Set aside and break up into pieces. Meanwhile, mix up spice blend for fish

  3. Drain excess fat from pan. Coat fillets with spice mix and cook in the bacon fat. Meanwhile, mix up the dressing.

  4. Assemble bowls by adding baby spinach and cauliflower rice first. Then top with remaining ingredients ending with the dressing. Enjoy!

Watermelon Recovery Drink

 

This refreshing beverage is a great way to replenish your body after a hard workout. Pair with a small amount of protein for a perfect post-workout snack.

 

This yummy drink includes electrolytes from the coconut water and a delicious taste from the watermelon and hint of lime. I’ve also thrown in some fiber from the chia seeds.

 

No, this isn’t a low carb drink (I’m usually a low-carb gal). But on a hot day or after strenuous exercise, your muscles may need a jump start on recovery. Enjoy!

 

Watermelon Recovery Drink

Course Drinks
Keyword watermelon
Prep Time 5 minutes
Servings 2
Author bonnieflemington

Ingredients

  • 1 cup coconut water
  • 2 cups watermelon
  • 1/2 tsp lime juice
  • 1 pinch salt
  • 1 cup ice
  • 2 tbsp chia seeds

Instructions

  1. Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed.
  2. Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking. Serve & enjoy!

Recipe Notes

NOTE: The chia seeds add extra fiber, protein, and omega-3s.