Posts tagged Free of Refined Sugars
Apple Ginger & Spinach Smoothie

The other day, I decided I needed a good smoothie recipe. Like not an average one … a super yummy but still very healthy smoothie recipe. I haven’t done a lot of experimenting with smoothies in the past as my digestive issues prevented me from using a large variety of ingredients. It was basically just veggies, select variety of fruits and water. 

My usual go-to is a green smoothie with veggies, ginger, lemon, apple and water. This makes it easier to consume large amounts of veggies without my digestive issues flaring up. However, now that my gut is doing so well, I thought I needed to up my smoothie game. 

This smoothie recipe is awesome! It takes fruits and veggies that are readily available to us in Canada or the U.S. and turns them into an extremely tasty breakfast or snack beverage. It is very green when it comes out but don’t let this fool you…it is creamy, flavorful and very refreshing. It is also a nice change up from the traditional berry and spinach smoothie. Added hemp and flaxseeds provide fiber and healthy omega-3 fatty acids benefits. This helps to stay full longer and manage blood sugar levels. If you would like more protein, feel free to increase the amount of hemp seeds or add a scoop of collagen protein. 

Happy Blending!

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Pumpkin Cake Cookies (Gluten, Dairy & Grain Free)

Ok it is officially October, so I can post all of the pumpkin and fall items now right? 

I love fall, mostly because of the amazing food that we get to make and EAT! I love pumpkin muffins, pumpkin cookies, pumpkin loaf, pumpkin coffee variations and any kind of soup. I am so excited to get onto the soup train.

Ok … I am getting side tracked. Back to the cookies… these pumpkin cookies are so soft and are totally grain free. If you are looking for crunch these are not for you, they have more of a muffin or soft cookie texture. They are a nice change and are fabulous with a cup of tea.

These are traditionally a paleo recipe and are made with one egg. However, you can easily make it a vegan recipe by substituting the egg for 1 Flax Egg (1 Tbsp of ground flaxseed mixed with 2 ½ Tbsp of water – that has been set aside for 5 minutes).

I hope this gets you into the fall spirit. I would love to know your favourite fall recipes??? This helps me to get creative in the kitchen. 

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Granola Bar Energy Bites " School Safe"

I love quick and easy snacks that are full of flavor and packed with nutritious ingredients. I also prefer to make snacks that my whole family can enjoy, so this energy bite recipe has become a go to in my house. 

These nut-free granola bar energy bites are easy to make, a healthy snack for kids to bring to school as well as a fast and easy and snack for adults too! 

These energy bites are a great choice for those with intolerances. They can be made using gluten and dairy-free ingredients and vegan by replacing the honey with maple syrup or your favorite liquid sweetener of choice. 

Including them in meal prep allows you to stock up on snacks you can take when running out the door, or enjoyed with a warm beverage. Just make a double batch and place them in the freezer.

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Homemade Marinara Sauce

Oh yes – say hello to my homemade marinara sauce. You can literally get all of the ingredients for this recipe at the market or out of your garden right now.

Spaghetti was a staple in my house growing up! And I still love it.  It is such a great comfort food and I have learned that marinara sauce tastes great on all types of noodles like brown rice, quinoa, butternut squash, yam or zucchini. They even taste good when the sauce is poured over pre made butternut squash or yam fries. Yes – I like my sauce. 

This sauce is loaded with fresh ingredients and is a great vegan or paleo dinner option. To make it vegan, just use coconut sugar instead of honey in the sauce (it helps cut the acidity of the tomatoes) and place over any noodles that work for your. For the paleo option, you can add the optional meat and then enjoy with zucchini, butternut squash and/or yam noodles (shredded works just great as well).  

Feel free to add mushrooms, carrots, celery, spinach (I like the arugula in this recipe even more than spinach – as it creates such an amazing flavor) or whatever veggies you like. My kids gobbled this down so I am glad the recipe makes a ton. This recipe is enough for 4 servings, plus 2 full mason jars and leftovers for the next day. So make it once and you will eat for days. If you doing meal prep, this is a great recipe.  It keeps fresh for 4 days in the fridge and freezes extremely well. 

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Avocado and Hemp Seed Icing

Have you learned how to make some pretty incredible gluten free, vegan or paleo baking but are looking for a great icing to go on top that does not contain icing sugar? Do you have a child that is very sensitive to processed sugars, cannot have dairy or you just do not want to use store bought icing? I have you covered. This icing will take you 7 minutes with all of the prep included. Once you make it a few times, I bet you can shave that down to 5 minutes. My only suggestion is to try not to eat it all before it goes on your dessert. 

Adding the coconut oil to this icing makes it ‘peak’ and spread like traditional icings do. We all know that avocados are a wonderful source of healthy fats but the added hemp seeds contain omega 3 fatty acids and are also a wonderful source of fibre. It is also homemade and contains zero dyes or preservatives.  So, you can feel pretty great serving this to your guests.  For the full recipe, the link is in my bio. 

If you would like a suggestion for something delicious to pair the icing with, check out my Grain Free Avocado Brownies (link in bio or my website If you add just a little extra coconut sugar, this recipe turns into a cake.  Spread some of the avocado & hemp seed chocolate icing on top and you are left with a full on birthday cake or dessert for guests that they will love. 

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Creamy Berry and Avocado Sorbet

Do you want instant sorbet or ice cream that contains all of the ingredients you would place into a smoothie? This sorbet recipe will be perfect. It is an extremely refreshing summer afternoon or evening treat. It is vegan, paleo and absolutely delicious. Oh and did I mention it was incredibly easy. It is also a great way to use some of your fresh summer berries. 

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Summer Strawberry Cashew Ice Cream

I just can’t stop making ice cream.  This is a paleo, vegan, and refined sugar free ice cream that is made with only REAL ingredients. Since making my chocolate ice cream, I am so excited to try other flavors. It is strawberry season friends and summer just makes me think of strawberry ice cream.  So, Summer Strawberry Cashew Ice Cream was an obvious next choice, in my opinion.

I love this recipe and it is slightly different than the chocolate one as there is a different consistency when you are playing with fruit. So, when you are making it add 1 ½ cups of strawberries and taste the liquid before adding more. I think this is enough and the strawberry flavor is enhanced when frozen. if you add too many strawberries the ice cream tastes like a smoothie. If you do feel the need to add more strawberries, as I always encourage people to alter my recipes to suit their individual tastes…it is important to start with the amount in the recipe just add small amounts up to 2 cups ( I would suggest not adding more than 2 cups to ensure that you achieve that creamy ice cream taste).  I cannot even tell you how good this is.  It is soooo smooth and it is that wonderful creamy strawberry ice cream that we all love.

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Oat & Seed " School Safe" Granola Bars

Are you looking for a quick and easy “school safe” nut free snack? This granola bar can be a wonderful kid and adult friendly snack or breakfast. It is nutrient dense and can  be crumbled like granola to top yogurt (to make the recipe more versatile). It is also gluten, dairy and egg free. 

I have been looking at how much it costs to buy quote on quote “healthy” nut free snacks for my kids and I was blown away. I also noticed that these snacks are devoid of nutrient dense foods in these snacks. Most of the processed school safe snacks at the store are composed of oats, sugar, sunflower oil and preservatives. So, I decided to come up with this delicious alternative recipe to save money and provide our little ones with a great nutritious snack that you can feel good about and want to eat yourself. 

I am also making a few variations of these – so stay tuned. 

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Julie's Monster Cookies

Are you looking for a traditional oatmeal chocolate chip cookie with a nut butter twist? I have you covered. These cookies are so tasty and just so happen to be vegan, and free of gluten, dairy and refined sugars. They were inspired by one of my client who is embarking on a re-introduction diet and needed some deliciousness in her life. They make your house smell amazing and are so delicious when they are fresh and warm right out of the oven. However, I have to say, I think I like them just as much frozen as a treat right after dinner. 

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