Vegan Pumpkin Tarts

Archive of ‘Appy/Snacks’ category

Vegan Pumpkin Tarts

October 19, 2015

It’s that time of year again. Beautiful Autumn colours, Thanksgiving, cozy sweaters and Halloween…which means its also the time for everything pumpkin!

I adore Fall on the West Coast. Its mild out still but your craving comforting clothes, flavours and smells. The most familiar of these comforting Autumn aromatic blends, is the pumpkin and cinnamon combo. Naturally I wanted to bake up something healthy and scrumptious with this dynamically delicious duo.

There are so many amazing options out there (once again I wasted an obscene amount of time lost in the sea of recipes on Pinterest). I wanted something vegan, refined sugar free, more bite sized than a pie and easy ….that’s not too much to ask is it?? ;p

With these qualities in mind I narrowed my options and delightfully stumbled upon THIS pumpkin cupcake recipe that almost fit the bill. The next step was to tweak it to my liking, and as I began looking through the cupboards and brainstorming …it transformed from cupcake to tart with the addition of a quick homemade grain free crust I compiled of dates, shredded coconut and walnuts. Mission accomplished!

This date bar/pumpkin pie rebirth is positively mind blowing (modest aren’t I…jeeze), and going to be a staple for all my Fall get togethers and feasts!

I think you and your family will feel the same when you see how simple and warming this clean treat is 🙂

Vegan Pumpkin Tarts

Makes 12 regular muffin tin sized tarts

Ingredients

For the filling:

1 can pumpkin or 1 1/2 cups pumpkin puree
2 very ripe bananas
1/4 cup coconut sugar ( I adjusted this amount, the original recipe calls for 1/2 cup)
1 1/2 tsp cinnamon
1/4 tsp ginger
1/4 tsp nutmeg
1/4 tsp sea salt

For the crust:

1/4 cup dried unsweetened shredded coconut
1 cup dry walnuts (not soaked)
1 cup dates
1/4 teaspoon sea salt

Preheat oven to 350.

Start by adding all your crust ingredients to your food processor and pulsing until it is all “mulched” with a slightly mealy/chunky texture. It should press and ball together in your hand. Scoop generous slightly overfilled tablespoon for each tart crust. Ball up and then press into the bottom of the muffin tin with the backside of the spoon.

In a clean food processor bowl, combine all the filling ingredients and blend until there are no lumps and everything is mixed through. Spoon the filling into the muffin tins over top the crusts. I used silicone muffin molds and used thin strips I made from parchment paper under the crusts so there are handy “tabs” to help remove the tarts (when cooled). .Bake for 20-25 minutes. Place in the fridge to cool completely (2 hours) before attempting to remove them, as they are very soft.

Notice there is only one tart left in the picture now …mmmm ;p

Macros for 1 serving:

Cals: 158

Fat: 6.6g

Carbs: 24.4g

Protein: 2.2g

Graduation, Lifestyle Shifts and Sweet or Savory Egg Muffins

September 14, 2015

One year ago at the start of my school journey <3

Hello my fellow wellness warriors!

I cannot believe the time has come for my graduation from the Institute of Integrative Nutrition. This amazing part of beginning my holistic health career absolutely flew by, but I guess that’s what happens when you love what your learning<3

I am so thrilled about my full certification in the world of holistic health and nutrition, and my brain is already swirling with new ideas on how to incorporate my skills into new and fun ways to help others on their journey to a more well rounded and vibrantly healthy life!

My first mission since finishing school just a few weeks ago, has been to get more balance in my own life as far as physical training and a nutrition plan. I have remained lightly active throughout my course, but whenever I had extra time, and since I was still working full time, I felt the need to minimize my gym and extracurricular activities and use that time and my energy for my homework.

In addition to that, my eating needed a tweak! We students were encouraged to try the different dietary theories as we learned about them, and I believe this was key to knowing how each could affect your body and mind and those of your clients. However, consequently after a year of that hopping all over the place food wise, my metabolism seemed lagging and my body was left a little confused. Since grad, I am now focused on bringing my body to its happiest and healthiest state yet, by sticking to what foods and portions work for me.

My teachings at IIN helped me identify my trigger foods that cause bloating and other bad reactions in my body ( I do this for my clients as well) and I have removed them. I have also ditched any foods with sneaky hidden chemical ingredients as well as switching to eating more responsibly by avoiding any non ethically farmed or medicated animal products.

I am embarking on a new physical fitness and nutrition journey that I am so excited to document and share with you all here! This lifestyle is going to blend some traditional fitness training ideas with a cleaner, more holistic approach. I have teamed up with my dear friend and personal trainer Kirsten Lahti, who shares my commitment to health before aesthetic, but believes that you don’t have to trade one for the other when done right.

I am going to be following a way of eating that has always worked for my body and lifestyle in the past, called Flexible Dieting. This can also be called IIFYM, or If It Fits Your Macros (macro-nutrients; Carbs, Protein, Fat). The main difference in the way I will be following this lifestyle from how some others do is, I will not be using the flexibility of this way of eating to gorge my body with non fat chemical laden foods or junk foods just because I can make it work with my numbers. I choose this way of eating because I am not starving when I follow it, my body always responds well with good muscle building and lower fat, as well as being able to indulge in the tasty treats life has to offer once in awhile..in moderation and without the self shaming guilt of “falling of the wagon” that many other overly restrictive ways of eating can cause in myself and others.

I will make a video soon to better explain what i am up to soon, and in the meantime a lot of my upcoming recipes will have a macro nutrient breakdown written in, so that those of you who follow flexible dieting can easily use them 🙂

Lastly, I also encourage anyone looking to find out more about this lifestyle to contact me Here, as I would love to connect and possibly be a part of your fit and healthy transformation.

Here are two variations on one of my fave healthy breakfasts or snack (usually do a big meal prep Sunday then a smaller top up of foods made Wednesday). Enjoy!

Sweet or Savory Egg Muffins

Dairy Free Spicy and Savory Veggie Egg Muffins by Me 🙂

Makes 6 servings

Ingredients:

2 cups Simply Organic liquid egg whites
1/2 cup Organic baby spinach
1/3 cup Diced red bell pepper
Small Roma tomato diced
2 Tbsp Pickled Jalapeno slices drained and chopped
1/4 cup Daiya Mozarella style shreds
1/3 cup White or purple onion diced
Coconut oil on a paper towel to lightly grease tin

Directions:

Preheat your oven to 375 degrees while you chop your ingredients. Grease your muffin tin with coconut oil ( I just coat a paper towel and then rub the tin to use less). Divide your

ingredients to fill 6 muffin cups (I used a tin that fits a dozen and make 6 of each type of

muffin at once). Place the equal amounts of each ingredient into muffin cups and then fill each one just below the top (about 1/3 cup each) with the liquid egg whites. If you using the dozen sized tin, fill the other 6 with the sweet kind or water then place in the oven for approx 22 mins and I hit them with the broil on low for 2 mins to brown the tops. Watch closely as all ovens are different strength. I topped mine with a bit of hot sauce…YUM!

Macros for 1 serving (these # are as accurate as I could find)

Calories: 70

Fat: 2g

Carbs: 3.5g

Protein: 10.1g

Sweet Blueberry Banana Egg Muffins

Makes 6 servings

recipe adapted from LiveRightBeHealthy.blogspot.ca

Ingredients:

3/4 Cup Organic Blueberries

1 Large Banana

2 Large Organic Eggs

Pinch of Cinnamon

Optional: Diced almonds for the top (not counted in macros here)

Directions:

Blend the two eggs and one banana in your blender until smooth. Pour into a bowl and hand mix in 3/4 cup blueberries fresh or frozen and desired amount of cinnamon. Pour into a coconut oiled muffin tin and place in the oven for 22 minutes or until cooked through, then I broiled mine for 2 minutes on low at the end to brown the tops. These are a delicious grain free alternative to breakfast muffins and are great with real maple syrup or diced almonds on top for a healthy sweet treat! XO Enjoy

Macros:

Calories: 55

Fat: 2g

Carbs: 7g

Protein: 3g

Vegan Chocolate Banana Pudding Pie

August 24, 2015

Happy Monday Lovelies…and in case its not as happy as it should be, here is some healthy and delicious dessert that is sure to put a smile on your face 🙂

It was another friend’s birthday this weekend (lotsa August babies around me), and I wanted to show them how much I appreciate them being born…and nothing quite says that like baking I think!

Now this got the creative and curious parts of my brain spinning on what I could make for a chocolate lover, besides cupcakes (because those are too addictive and I would eat them ALL), that was yummy AND healthy…

There was the usual cashew vegan cheesecakes, which are indeed tasty, but I have made it before and I wanted something different (and to be honest, less work ;). Just then as I was scrolling, I saw some heavenly looking pudding on Insta and set out to see how I could make a cleaner version, and maybe even put it in a pie….I was trying to get more creative right?!

So Voila …

Vegan Chocolate Banana Pudding Pie

Ingredients:

Pudding/Filling:

Filling adapted from Oh She Glows– adapted from Green Kitchen Stories

3 medium bananas – ripe but not brown all over
1/2 avocado
1/4 cup smooth raw almond butter
4-5 tablespoons raw cacao powder, or to taste
1 teaspoon pure vanilla extract
5 or desired amount of gluten free Mary’s Gone Crackers Double Chocolate cookies crushed up fine

Crust:

2 Cups finely chopped almonds (use whole raw almonds in food processor)
2 Tbsp Raw or Organic Honey – Alternately Maple Syrup or Coconut nectar if you don’t eat honey
2 Tbsp Coconut oil
Pie pan

Directions:

Chop almonds into a finer texture, think very small chunks but not down to a flour consistency. I like to just pulse it so I don’t go overboard. Put the chopped almonds in a mixing bowl, Next melt your coconut oil and pour into the almonds, then add your honey and mix thoroughly. Press firmly into the bottom of a pie pan (line it with parchment if not non-stick). Set Aside.

Next put your desired amount of chocolate cookies into the food processor and blend into a small granule powder. Then set aside. Add all other filling ingredients to the processor and blend until super creamy ( I had mashed my bananas a little prior just to make getting the lumps out quicker). Add cookie crunchies to the mixture, stir in by hand, then pour the filling over your pie crust. Optional, you can cut up an extra banana in slices to decorate the top of your pie. Pop the finished product in the fridge for 2 hours to set the pudding.

Serve and enjoy! XO

Side note: If making this for someone else or company, it is at it’s best freshness up to 24 hours.

Wild Salmon Lox on Gluten Free Toasts Drizzled with Detox Avocado Pesto

August 12, 2015

Normally I post my recipes on Mondays. Start the week with a fresh food idea to share with you all. I will usually come up with something the week before and use the weekend to trial it and then fancy it up with the accompanying pics and mini story of how it came to be. However, even the best laid plans…. well, you know!

Instead, I spent a lovely and much needed weekend away with some girlfriends from high school. We decided to head over to one of our charming Gulf Islands called Pender. I LOVE these little islands that surround us on Vancouver Island. I am in awe of their ruggedly stunning scenery, and feel right at home with the laid back, gypsy-esque characters that inhabit much of them. We took in a sprawling farmers and craft market, hiked the beautiful beaches, danced to a live band at the local pub, and feasted on the fresh local fare. Soooo..can you blame me for bailing?? ;p

Hopefully not, and venturing even one step further..

maybe even be glad I delayed, so I could bring you this little gem of a dish inspired by my West coast weekend muse, Pender Isl.

After all, “Good things come to those who wait”, right 😉

So without further ado, I present..

Wild Salmon Lox on Gluten Free Toasts Drizzled with an Avocado Detox Pesto

(this pesto is a variation on just one delicious recipe from my Lean Body & Self Love Spring/Summer Cleanse ).

What You Need:

Wild salmon lox ( I used 2 and you need them a little thin and long enough to roll)
Gluten free bread ( I used Silver Hills, its tiny for a more appetizer feel, and its hearty)
1 Medium tomato (preferably organic)
1 Bunch organic chives
Spring greens salad mix ( I used local Kildara Farms Saanich Peninsula Gourmet Greens)

Optional – Capers, and an egg for poaching

Detox Avocado Pesto Ingredients:

3/4 cup fresh basil
1/4 cup fresh parsley
1/4 cup fresh cilantro
2 cloves fresh garlic, peeled
1 lemon, juiced (2 tbsp)
1/4 teaspoon sea salt to taste

1/4 cup extra virgin olive oil

1/2 large avocado

PULSE. Combine fresh herbs, avocado and garlic in a food processor until it is finely chopped. Slowly add lemon juice, and then the extra virgin olive oil in a steady drizzle as you pulse the processor on and off. Process until it becomes smooth.

Season with sea salt. Cover tightly and chill in the refrigerator for at least 1 hour to saturate the flavors. If storing overnight, pour a thin layer of extra virgin olive oil over the top of the pesto to help keep it bright green.

Dice tomatoes and chives up small. Lightly toast the gluten free bread (2 for one serving), then lightly drizzle the pesto over each slice. Roll one salmon lox stuffed with the greens and place on a toast, do the same for the other, then top with diced tomatoes, chives and capers.

I loved this dish so much, I had one the next day topped with a poached egg….fantastic!!!

Simple, Healthy, Enjoy XO

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