Tuesday, October 17, 2017

Lemon Poppyseed Muffins

Lemon poppy seed muffins are nothing new or creative to the culinary world, but these classic muffins have always been a total fave of mine, so I wanted to put my own Wholistic Foodie Approved recipe up on the blog for all my friends to enjoy. I adapted this recipe from The Roasted Root, but as always when I adapt recipes, I made the recipe a little bit my own in the process of putting the ingredients together by tweaking a few things. 

Happy baking!


2 C almond flour
1/2 C tapioca flour
3 tbsp coconut flour
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp sea salt
1/2 C coconut milk
3 lemons, zested
1/3 C lemon juice (can add an extra tbsp if desired)
3 eggs, whisked
1/3 C + 2 tbsp maple syrup
2 tbsp coconut oil, melted
1 tsp vanilla extract
2 tbsp poppy seeds (try using chia seeds instead to boost up the fibre and add omega-3s!)


Preheat oven to 350°, line a muffin tray with 12 liners

In a large bowl, mix together the flours, baking soda, baking powder and sea salt.

In a separate bowl, mix together the rest of the ingredients (except the poppy seeds).

Combine the wet with the dry ingredients, and sprinkle in the poppy (or chia) seeds.

Pour into muffin tin and only fill 3/4 of the way up. Garnish with fresh berries (I used raspberries and they were amazing!)

Bake for 23 minutes or until a toothpick comes out clean. Transfer to a cooling rack and eat up later!
They keep well in the freezer to save some for later 

Zucchini Chocolate Chip Cookies

I freaking love zucchini in all forms. Adding it to cookies? Even better.

I love having low sugar snacks that are packed with protein and fibre on my busy days, so having cookies like these around make my busy days just that much better and keeps me more prepared

You can even turn this recipe into a DOUBLE chocolate chip recipe if you want! 


2 C almond flour
1 tbsp coconut flour
3 tbsp coconut sugar
1/2 tsp salt 
1/2 tsp baking soda
1/2 tsp baking powder
1 small-medium zucchini
2 eggs
1/4 C coconut oil, melted
1 tbsp maple syrup
1/3 C chocolate chips

3 tbsp cocoa powder, if making double chocolate cookies


Preheat oven to 325°

Mix dry ingredients together in large bowl (add the cocoa powder now if using)

Finely grate zucchini with a cheese grater. Transfer to a clean tea towel and ring out all of the moisture. 

Whisk the eggs, and combine the coconut oil and maple syrup in a bowl. Fold in the zucchini.

Combine wet ingredients to the dry, then fold in chocolate chips. This mixture will be more wet than a typical cookie recipe.

Using a cookie scoop (or a heaping tablespoon), scoop dough onto a baking sheet lined with parchment paper. Bake for 12-14 minutes. 

Let cool and snack away!

Tuesday, May 9, 2017

Nutty Flaxseed Chocolate Chip Muffins

These muffins have zero added sugar besides the chocolate chips and the naturally occurring sugar in the bananas. Perfect for a snack at work or school, or after a workout!

Nutty Flaxseed Chocolate Chip Muffins


1 C cashew meal
3/4 C almond meal 
1/4 C flaxseeds, ground
1 tsp baking soda
1/4 tsp cinnamon
1/4 tsp cardamom
1/8 tsp himalayan salt
2 medium really ripe bananas
1 egg, beaten
1 tbsp melted coconut oil (or butter)
1 tbsp apple cider vinegar
2 tsp vanilla
2 tbsp almond milk
1/3 C mini chocolate chips

**note: I adapted this recipe from ambitious kitchen.com.
The original recipe called for 1 3/4 C almond meal, however I love cashews so wanted to use them instead! Feel free to substitute with another nut flour.


Preheat oven to 3 fiddy (sorry- I've been listening to gangsta rap all day, that's 350°)

In a medium bowl, combine dry ingredients and mix together. In a separate bowl, combine wet ingredients and mix together until smooth. 

Add dry ingredients together and mix until just combined. Fold in chocolate chips.

Fill a greased muffin pan with batter about 3/4 full and bake for 25 minutes or until a toothpick comes out clean! Makes 8 muffins.

Store in airtight container in fridge.

Monday, May 8, 2017

Chipotle Chicken and Bacon Soup

This soup is super hearty and truly warms you up on the inside. I created this recipe on a cold winter day, but neglected to publish it due to the overwhelming amount of tasks and lack of energy that tends to take over a students life! Here it is, friends. Your patience is appreciated.


The chipotle peppers add a mild kick throughout the soup so it's not too hot for those who can't tolerate heat, but it's just enough to get the blood pumping. Consuming spicy foods is actually healthy for us as it helps with circulation and can actually help to boost your immune system too! So eat up and enjoy!

Southwestern Chicken Bacon Soup


2 chicken breasts
2 C water
2 C bacon, small diced (this will be approximately 10 strips)
1 yellow onion, small diced
1 tbsp roasted garlic
1 red bell pepper, diced small
1/2-1 6oz can chipotle peppers in adobo sauce, diced small (start with using half the can, then adjust afterwards to suit your taste)
1 tsp chili powder
1 tsp cumin powder
1 28oz can fire roasted tomatoes
6 C chicken broth
4 C kale, de-stemmed and cut into bite size pieces
1 1/2 tbsp lime juice
fresh cilantro and sour cream for garnish


Pour 2 C water into a large deep frying pan. Bring to boil and add chicken. Let cook for 15 minutes or until chicken is firm to touch and inside juices are no longer pink.

Meanwhile, heat a large saucepan over medium heat. The saucepan is hot enough when you can drop a splash of water and see the water beads "dance" around the bottom of the pan. Add bacon and cook 5 minutes, stirring often to prevent sticking.

Add onion and garlic. Cook 5 more minutes then add red bell pepper, chipotle peppers, chili and cumin powder.

Let cook until the bacon is mostly cooked and the onions are translucent. Add fire roasted tomatoes and chicken broth. Bring to a low boil and let simmer 15 mins.

Shred the cooked chicken into bite size pieces. Add chicken, the liquid it was cooked in, kale and lime juice to soup. Once the kale is slightly wilted, it's ready to go! Top with sour cream and fresh cilantro and eat your heart out.

Thursday, October 13, 2016

Roasted Pear and Butternut Squash Soup

Oh, fall. It really is a beautiful season.
I'm a summer girl and that's the way I'll always be. I love the heat, sunshine, dresses and my bike (also referred to as my child).

But there's no denying that fall is gorgeous.

This was the most perfect fall day and it was this moment when I
started brainstorming all the ingredients I wanted to work with later
that evening.. So I'm thankful for this day, because it inspired this soup!
This soup is everything fall. EVERYTHING.

Do this exercise to really understand what I'm talking about:

Walk outside and inhale the slightly chilled air (ladies, make sure you're wearing a blanket scarf and maybe even some brown knee-high boots while doing this.. It'll make the day seem extra fall-ish).

Admire the way the leaves look as they slowly change colour, and how they create a beautiful almost picture-like canvas across the trees and ground. (Try not to think about that fact that in a few short months we'll be looking at the same landscape freezing our asses off).

Now, imagine you're eating a soup. A soup that will feed your soul and fill your tummy with a whole lotta healthy shit. 

Well good news, my friends. That soup you just imagined is this one!
It has all the flavours of fall and it's easy to digest, fibre-rich and nutrient dense. It takes less than an hour from start to finish and will keep you warm during these cool days! 


Roasted Pear and Butternut Squash Soup


1 4lb butternut squash, skin and seeds removed, cut into cubes
3 pears, cored and cut into quarters
3 tbsp olive oil
1 sprig fresh rosemary, finely minced
3 tbsp butter
1/2 onion, minced
2 garlic cloves, minced
4 C chicken stock (plus more for thinning if needed)
salt and pepper to taste


Preheat oven to 400°

Place butternut squash and pears in roasting pan. Coat with olive oil and distribute evenly. Roast until squash is almost soft (about 45 minutes).

When squash is almost done (around the 35 minute point), melt butter in large saucepan over medium-low heat. Add rosemary. Let sit for 1 minute (careful not to burn the butter)

When the rosemary is fragrant, add onion and garlic cloves. Sweat for about 5 minutes.

Add the squash, pears, and chicken stock to the saucepan and bring to a boil. Let simmer for 10 minutes for the flavours to start coming together.

Transfer the soup to a blender and puree. 

Season with salt and pepper and enjoy!

Sunday, July 10, 2016

Flour-less Peanut Butter Banana Bread

I adapted this recipe from this Flour-less Gingerbread Cake recipe and it turned out wonderfully! Peanut butter is literally the best thing ever. And when it's paired with banana and chocolate?
 MAMMA MIA! It's delish.

This banana bread is very light and fluffy. If you want to try another paleo banana bread that is a little more dense compared to this recipe, try my Grainless Banana Bread!

Flour-less Banana Bread


1/2 C peanut butter
1/2 C banana (very ripe and mashed)
1/4 C maple syrup or honey
2 eggs
1/2 tsp cinnamon
1/2 tsp baking soda
1 tsp vanilla ext.
1/4 tsp mineral salt
2 tbsp mini chocolate chips


Preheat oven to 350°, and grease an 8x8" baking pan. Set aside

In a large mixing bowl, combine the peanut butter, banana and maple syrup. Whisk together.

In a small bowl, whisk eggs and combine with the peanut butter mixture.

Add in the cinnamon, vanilla and mineral salt. 

Because this cake is flour-less, it will be very thin and "soupy". Don't worry, it's a-okay. Mixed will and pour into greased pan. 

Bake for about 25 minutes or until a toothpick can be inserted and comes out clean. 

Wednesday, June 22, 2016

Sausage and Kale Breakfast Quiche

This was the first quiche I've ever made, and I'm thrilled to say it was a success!

This quiche is packed with protein so you don't need to worry about a carb crash an hour after you eat. This breakfast will keep your energy fully sustained until lunch. It's a little different from traditional quiches as I've used a zucchini "crust" opposed to a pie crust. Thus making this breakfast paleo and gluten free.

 On the topic of breakfast, lets have a quick conversation (more like rant I'll be honest):

The SAD (Standard American Diet) consists primarily of sugar laden and highly processed cereals, a cup of coffee (often with added sugar), yogurt (which, depending on the size and type of yogurt, can have around 21g of sugar in it!), or maybe a piece of fruit for breakfast. The problem with this kind of breakfast is that it's all sugar! It puts your body into a sugar high as your insulin spikes up to metabolize all the glucose in your blood and comes crashing down quickly afterwards. That's when you'll feel tired and your body will crave even more carbs, as carbohydrates are your body's instant source of energy. So if you have breakfast and it's just a piece of toast, cereal, and a cup orange juice (literally just liquid sugar giving you no nutrients unless it's been freshly pressed in the last 72 hours), that's way too sweet of a morning!

Having your first meal of the day packed with protein and healthy fat will keep you fuller for longer, as these macronutrients take longer to digest in your body. Studies have shown that individuals who eat a high protein breakfast tend to have better appetite control and snack less throughout the day.

This quiche is perfect for the whole family and while I suggest eating it fresh out of the oven, it also tastes great cold and on-the-go on those busy mornings. Don't sacrifice healthy eating even on a busy day!

Sausage and Kale Breakfast Quiche

Sausage and Kale Quiche


2 medium zucchini, diced into 1/4" rounds
1 tbsp coconut oil (plus more for greasing pan)
1/2 lb ground sausage
1 yellow onion, sliced
2 garlic cloves, minced
2 C kale, chopped
6 eggs, whisked
2 tbsp green onion, chopped


Preheat oven to 375°

Lightly grease a pie dish with coconut oil. Evenly arrange the zucchini rounds around the dish to make a "crust"

In a large fry pan, cook sausage. Constantly break up the large pieces of meat and cook until there is no pink

Meanwhile, in a medium fry pan, melt 1 tbsp coconut oil over low-medium heat. Add onion stir to coat the onions in oil. Spread the onions evenly over the pan and slowly cook until they are soft and light brown (about 10 minutes). Add minced garlic and kale and cook until kale is wilted.

In a large bowl, combine sausage with cooked onion and kale mixture. Add whisked eggs and mix well. Pour over zucchini crust and spread evenly. 

Sprinkle fresh cut green onion over quiche and bake for 35 minutes or until eggs have set.

Serve warm! Makes about 4-5 servings