Superfood Soup

 

This superfood soup is an easy and tasty way to get your greens. With colder weather outside, there’s nothing like a warming, creamy soup.

 

The greens are super nutrient-dense and the tahini boosts the creaminess as well as the calcium content. Check out this post for more details on superfoods.

 

Enjoy!

Superfood Soup

Course Soup
Keyword broccoli, kale, soup
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4
Author bonnieflemington

Ingredients

  • 2 tbsp olive oil
  • 1 tbsp garlic minced
  • 2 large handfuls kale
  • 4 stalks celery chopped
  • 4 stalks broccoli chopped
  • 8 cups low sodium vegetable broth
  • 1/2 cup tahini
  • 2 tsp sea salt

Instructions

  1. Sautee garlic in olive oil in a large soup pot.

  2. At the same time, add half of the raw kale, celery, and broccoli to your high-speed blender (in that order). Cover with up to 4 cups of broth and blend.

  3. Empty blender content into the pot with the sauteed garlic. Do the same for the other half of the veggies and broth.

  4. Heat soup and simmer for up to 5 minutes. Remove from heat. Add tahini and sea salt. Stir well.

  5. NOTE: If you want the soup to be extra creamy, you can re-blend after it's heated.

Easy Apple Muffins

 

There’s no excuse for grabbing something processed when you have this quick and easy apple muffin recipe on hand. You can make extra and freeze them so they are always handy.

 

This recipe has a lot of natural flavour from whole foods, and you can add an extra kick by sprinkling cinnamon on top before baking. Enjoy!

 

Easy Apple Muffins

An easy recipe so that you have a treat on hand without all the processed ingredients!

Course Dessert
Keyword apple, muffins
Prep Time 10 minutes
Cook Time 25 minutes
Servings 12 muffins
Author bonnieflemington

Ingredients

  • 1 cup rolled or quick oats
  • 1 tsp cinnamon
  • 1 cup cooked quinoa
  • 3 tbsp maple syrup
  • 1 cup chopped apples
  • 2 eggs, lightly beaten

Instructions

  1. Preheat oven to 350F. In a large bowl, mix the oats and cinnamon. Add the quinoa and mix again. Now add maple syrup, apples and eggs, and mix until just combined.

  2. Place 12 muffin liners into a muffin pan. Fill each muffin cup about ⅔ of the way

  3. Place in oven and bake for about 25-30 minutes (check after 20 minutes). Before baking, sprinkle each muffin with a touch of cinnamon for extra (natural) flavour. Serve & enjoy!

One Pan Mediterranean Dinner

 

This is one of my favourite recipes that embodies the Mediterranean way of eating. I’m sold on anything that is tasty, easy and only takes one pan to make!

Feel free to vary up the type of fish that you use (and even the vegetables … since I know many of you avoid tomatoes since it’s a nightshade vegetable that can contribute to joint pain in some people). Feel free to add another Mediterranean type vegetable instead, like artichoke!

One Pan Mediterranean Dinner

I love this easy, one-pan meal that is quick and tasty and cleans up in a flash.

Course Main Course
Cuisine Mediterranean
Keyword cod
Prep Time 5 minutes
Cook Time 10 minutes
Servings 4 people
Author bonnieflemington

Ingredients

  • 4 cod filets
  • 1 bunch asparagus ends removed
  • 1 cup kalamata olives drained
  • 3 cloves garlic thinly sliced lengthwise
  • 1 pint cherry tomatoes halved
  • 3 tbsp extra virgin olive oil
  • 2 tsp dried dill
  • 1 lemon sliced
  • sea salt and pepper to taste

Instructions

  1. Preheat oven to 450ºF and cover a baking sheet with parchment paper. Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

  2. Brush with olive oil and sprinkle with dill and pepper. Slice the lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables. Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes. Serve & enjoy!

Pumpkin Seed Butter

 

I love a good pumpkin seed butter!. But not only are the good ones a bit pricey but sometimes it’s nice to just be able to whip up some of your own in a flash.

I created this pumpkin seed butter to satisfy my craving for variety. And also to get sufficient magnesium in my diet (here’s why).

Making your own nut/seed butter is not as hard as you might think. You just need raw or roasted nuts or seeds and a good food processor. Making your butter with raw nuts or seeds retains more of the mineral content, but roasted blends a bit better and has a richer taste. So, up to you!

This recipe includes options for using either raw or roasted pumpkin seeds so that you can choose.

Pumpkin Seed Butter

Homemade butters are easier than you think. Make your life easier by using already roasted pumpkin seeds so you can skip to step 3.

Course Snack
Keyword pumpkin seed butter
Prep Time 1 minute
Cook Time 10 minutes
Cooling time 15 minutes
Total Time 26 minutes
Servings 1 cup
Author bonnieflemington

Ingredients

  • 2 cups pumpkin seeds, raw or roasted if roasted skip steps 1 and 2
  • 1 tsp olive oil optional, only needed to help blend into butter

Instructions

  1. Preheat oven to 350 degrees and spread the pumpkin seeds on a baking sheet.

  2. Bake for 10-12 minutes, until lightly golden. Cool for 15-20 minutes.

  3. Put the pumpkin seeds in a food processor. Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.

  4. Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Add some of the oil, if needed, until the desired consistency is obtained.

Hormone Balancing Fat Bombs

 

These fat bombs are the bomb! Hormone balancing and delicious. Easy to make quickly with ingredients you probably already have on hand. When I make these in our house, they disappear quickly!!

 

Hormone Balancing Fat Bombs

These are easy to create, delicious, chocolatey and one of my favourite desserts! I store them in a jar in the fridge because they are likely to melt otherwise!!

Keyword fat bomb
Prep Time 5 minutes
Chill time 30 minutes
Total Time 35 minutes
Servings 34 bombs
Author bonnieflemington

Ingredients

  • 1/2 cup almond butter can substitute another nut or seed butter
  • 1/2 cup extra virgin coconut oil
  • 3 tbsp cocoa powder
  • 2 tbsp monk fruit sweetener can substitute stevia (adjust amount for sweetness)
  • 1 tsp vanilla
  • 1/2 tsp cinnamon or ginger
  • 1/4 tsp sea salt

Instructions

  1. In a small pot melt coconut oil and nut butter over low heat.

  2. Stir in cacao powder and desired sweetener. Remove from heat and add vanilla, cinnamon, and salt.

  3. Pour or spoon mixture into silicone candy molds or mini-muffin cups.

  4. Put in freezer or fridge until set. Remove from molds and store in the fridge in an airtight container.

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.