Tag Archives: healthy

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. 

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Serves: 6

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

Ingredients:

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

Instructions:

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.

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

Serves: 1

Ingredients:

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

Instructions:

  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.

 

Vanilla Chai Oatmeal

Oatmeal is one of my go-to breakfasts when I am in the mood for something warm, hearty and delicious. I came up with this recipe one morning while I was making a cup of chai tea, thinking of what to eat for breakfast. After deciding on oatmeal, I immediately thought, “Hey- why don’t I combine the two?” Et voila! A tea-infused oatmeal was born.

Some people may think oatmeal is plain and boring, but with the right combination of flavours and toppings, it can be worth getting out of bed for. Try experimenting with various fresh fruits, dried fruits, nut butters, nuts, seeds, granola (for extra crunch), and spices. You just might discover your new favourite breakfast food!

And if that doesn’t convince you to try oatmeal, here are some of its health benefits that your body will thank you for. Oats are whole-grain and contain complex carbohydrates that will provide you with the fuel you need to conquer the day. They are a good source of minerals and dietary fibre, which keeps you feeling full for longer and aids in digestion.

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Serves: 1

Prep Time: 10 minutes

Ingredients:

1/3 cup Quick Oats

1 Chai Tea Bag (I used Vanilla Chai)

3/4 cup hot water or milk (non-dairy alternatives: Almond, Soy, Coconut, Rice milk)

1 tsp Vanilla Extract

1/2 tsp Cinnamon

1 tbsp Maple Syrup (or Honey, Agave, Brown Sugar)

Toppings: Banana Slices, Chopped Walnuts, Coconut Flakes, Chia Seeds

Instructions:

  1. Steep chai tea bag in hot water or milk for 5 minutes. Remove tea bag.
  2. In a bowl, add the oats, chai-infused liquid, vanilla extract, and cinnamon. Microwave for 1 -1½ minute, stirring occasionally.
  3. Add sweetener into the oatmeal.
  4. Add desired toppings. Serve immediately.

What are your favourite ways to dress up oatmeal? Let me know in the comments! If you decide to give this recipe a try and would like to share, make sure to tag @sweetiepiefoods or use the hashtag #sweetiepiefoods on Instagram!

Chocolate Covered Almond Butter Balls (Vegan, Paleo, GF)

Craving something sweet? Try this easy no-bake recipe that will satisfy your sweet-tooth. And get this – they are made of wholesome ingredients that are actually good for you! Trust me, you won’t miss those highly processed sugary chocolate bars that you’ll find at the grocery store.

These Chocolate Covered Almond Butter Balls are low carb, high in protein, contain healthy fats, and are a good source of vitamin E.

Be creative and customize them by adding in flax meal for extra fibre and omega-3 fatty acids, or your favourite protein powder for that extra protein boost. Have fun with the toppings, too! Some ideas are a sprinkle of sea salt, crushed nuts, goji berries, coconut flakes, desiccated coconut. The possibilities are endless!

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Serves: approximately 14 balls

Ingredients:

½ cup almond flour

1 scoop of vegan vanilla protein powder (optional)

¼ tsp salt

½ cup unsalted almond butter

1 tbsp coconut nectar (substitutions: maple syrup, honey, agave)

1 tsp vanilla extract

Chocolate Coating:

1/3 cup dark chocolate chips

1 tsp coconut oil

Other Toppings:

Unsweetened desiccated coconut

Sea Salt

Preparation:

  1. In a bowl, mix all the dry ingredients: almond flour, protein powder, salt.
  2. Add in the wet ingredients: almond butter, coconut nectar, vanilla extract. Stir all the ingredients together until it forms a dough consistency.
  3. Scoop out 1 tbsp of the mixture and roll into balls. Place them on a parchment-lined plate or baking sheet. Chill in the refrigerator for approximately 15 minutes.
  4. Melt the chocolate chips and coconut oil in a microwave-safe bowl. Microwave in 20 second intervals.
  5. Dip the balls one by one in the melted chocolate using a fork until it is evenly coated. Move them back onto the plate or baking sheet. Add any toppings of your choosing (sea salt, coconut, etc.).
  6. Allow them to chill in the fridge for 10 minutes. Enjoy! Store in the fridge or freezer.