Monthly Archives: July 2017

Crisp Apple Fennel Salad with Caramelized Pecans

Crunchy and slightly sweet, this Crisp Apple & Fennel Salad with Caramelized Pecans is a light and refreshing side dish that will win you over every time. 


Serves: 6

Prep Time: 10 min                          Cook Time: 3 min                            Total Time: 13 min


2 Large Apples (I used Fuji)

2 Medium Fennel Bulbs 

Caramelized Pecans:

1/4 cup Pecans, roughly chopped

1 tsp Maple Syrup

1 tsp Butter (or vegan butter, coconut oil)

1/4 tsp Cinnamon

Dijon Mustard Vinaigrette Dressing:

5 tbsp Olive Oil

Juice of 1 Lemon (approx. 3 tbsp)

1 tsp Apple Cider Vinegar

1 tbsp Dijon Mustard

1 tbsp Whole Grain Mustard

Pinch of Salt

Pinch of Black Pepper


1. For the caramelized pecans: Melt the butter in a small skillet over medium heat. Add the pecans, maple syrup and cinnamon. Stir constantly until pecans are evenly coated in the mixture and turn golden brown, for about 3 minutes. Transfer the nuts to parchment paper or foil to cool.

2. For the dressing: In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, dijon mustard, whole grain mustard, salt and pepper. Set aside.

3. Thinly slice the fennel and apples, and place into a large salad bowl. You may also use a mandolin if you have one.

4. Pour the dressing over the salad, and toss until everything is evenly coated.

5. Sprinkle the pecans over the salad. Enjoy!

Homemade Starbucks Spinach, Feta & Egg White Breakfast Wrap

Try this healthier version of Starbucks’ Spinach, Feta & Egg White Wrap for a nutritious, flavourful, and filling breakfast. 

During busy mornings, my favourite grab-and-go breakfast is Starbucks’ Spinach, Feta & Egg White Breakfast Wrap (along with a cup of coffee, of course). I finally decided to recreate it at home and discovered how easy it is to make! Best of all, you can wrap it in tin foil and take it to go. The crispy exterior of the whole wheat tortilla provides a nice contrast to the soft flavourful contents. The egg whites and feta cheese make it hearty, while the sun-dried tomatoes add brightness and a pop of flavour.


Prep Time: 5 min                               Cook Time: 10 min                                Total Time: 15 min

Serves: 1


1 Large Whole Wheat Tortilla

1/3 cup Egg Whites (about 3 large egg whites)

1/2 cup Baby Spinach, chopped

2-3 tsp Crumbled Feta Cheese (no brine)

2 Sun-dried Tomatoes, chopped

pinch of salt

pinch of pepper

oil/cooking spray of choice

optional: dried oregano, garlic powder


  1. On medium-high heat, coat a small pan with oil or cooking spray. Pour egg whites in the pan.
  2. Once the egg whites become opaque, add the spinach, feta cheese, sun-dried tomatoes, salt, and pepper (& other desired seasonings) on top. Using a spatula, fold the egg whites over twice (similar to a french omelette).
  3. Place contents from pan on the whole wheat tortilla and proceed to wrap tightly.
  4. Optional: To make the wrap crispy, place it on a panini grill or a dry pan, medium heat, for ~3 minutes until golden brown on each side.
  5. Serve immediately, or allow to cool before storing in the fridge or freezer.