Women's Health

Matcha Tea Benefits: Why I Love Matcha Tea!

Matcha Tea Benefits: Why I Love Matcha Tea!

Superfoods are everywhere these days, and while some products might not be as great as they claim, Matcha tea is truly a magnificent superfood. Numerous studies have proven matcha to have astounding health benefits. I’m writing about matcha because I have personally experienced wonderful health […]

Roasted Golden Beets with Rosemary Tahini Dressing

Roasted Golden Beets with Rosemary Tahini Dressing

Roasted golden beets are a great change from red beets. They’re highly nutritious and deliciously sweet and savory. If you haven’t had them before, they’re almost like a mix between a carrot and a beet. This recipe servers 2, but you can easily multiply it […]

Healthy Vegan Cinnamon Donuts

Healthy Vegan Cinnamon Donuts

I’m so excited to bring you these healthy vegan cinnamon donuts. This recipe is an adaptation from the Oh She Glows recipe for Out The Door Chia Power Doughnuts from the Oh She Glows Cookbook (one of my faves!). It’s a very quick and easy recipe that is sweet, but not too sweet, so you could still consider it a breakfast item. With ingredients like oats, chia, and cinnamon, why not?!

This recipe can be gluten free if you use oat flour. Use certified gluten free oats if you have any gluten sensitivities. Feel free to use light spelt flour instead if you prefer. I find that using all-purpose flour in this recipe makes it a bit too dense, but experiment with it if you’d like! These donuts are really light, and won’t leave you with the feeling of overindulgence that is normally felt after eating deep-fried foods. You can also keep this recipe oil-free if you’d like (except for gently greasing the donut pan). See my notes below and enjoy these healthy vegan cinnamon donuts!

Healthy Vegan Cinnamon Donuts

Enjoy these healthy and delicious gluten free cinnamon donuts. Great for snacking and dessert. 
Prep Time10 mins
Cook Time18 mins
Total Time28 mins
Course: Dessert
Cuisine: American
Servings: 6 Donuts

Ingredients

Donuts

  • 3/4 cup oat flour or light spelt flour
  • 1/4 cup chia seeds
  • 1 tbsp + 1 tsp cinnamon
  • 1 1/2 tsp baking powder
  • 1/2 cup maple syrup
  • 1/4 cup non-dairy milk unsweetened
  • 3/4 tsp vanilla extract

Cinnamon Sugar

  • 1 1/2 tbsp cane sugar
  • 2 tsp cinnamon

Instructions

  • Preheat the oven to 325 degrees F.
  • Add the flour, chia seeds, cinnamon, and baking powder to a bowl and mix.
  • In a separate bowl, whisk together the maple syrup, milk, and vanilla.
  • Combine the wet and the dry ingredients and whisk.
  • Grease the donut pan with a small amount of coconut oil. Pour the donut batter into the donut molds and bake for 18 minutes, or until a toothpick inserted comes out clean. Allow the donuts to cool in the pan for at least 10 minutes before gently removing them
  • Prepare the cinnamon sugar coating. Mix the cinnamon and sugar together in a shallow dish large enough to dip a donut in. If you would like to cut down on oil, brush the donuts with water and dip them into the cinnamon sugar to completely coat the tops. If you don't mind oil, brush the donuts gently with melted coconut oil and dip the donuts to coat them in the cinnamon sugar. The oil-free version is almost the same, but in testing both, the cinnamon sugar does adhere better to the donuts that are brushed with oil. Serve and enjoy!

 

For personal meal plans or nutrition advice from a Registered Holistic Nutritionist, you can contact me at kathyrhn@gmail.com

Fall Trail Mix with Candied Pecans (Vegan)

Fall Trail Mix with Candied Pecans (Vegan)

I seriously loooove this recipe and I’m so excited to share it with you. I wanted to make a fall themed trail mix with delicious fall inspired ingredients like pecans, walnuts, pine nuts, and pumpkin seeds. I candied the pecans with some maple syrup, vanilla, […]

Fall Buddha Bowl (Vegan + Gluten Free)

Fall Buddha Bowl (Vegan + Gluten Free)

I’ve been trying to accept that summer is over (hello summer has been over for a month 😅). I was blessed to have 30 degree weather and enjoy the beach for the last time this year just 2 weeks ago. Now the forecast is calling […]

Vegan Garlic Aioli (Oil-Free)

Vegan Garlic Aioli (Oil-Free)

Aioli is typically made of a base of oil. I wanted to make a whole foods version, so I made this cashew based Vegan Garlic Aioli! Aquafaba gives the aioli a creamy, luscious texture. It’s the perfect replacement for oil in this sauce, similar to how I use aquafaba in my oil-free mayo recipe. It’s also a great dip for anybody who can’t have dairy!

Simply blend all of the ingredients together and that’s it! Ready in 5 minutes or less. You can use aioli as a dip for fries, cauliflower wings, fritters, etc… I even dipped pizza into it and used it as a garlic dipping sauce…genius!!! PS that was my boyfriends idea, you can see why I need him 😜😂

Ingredients

  • 3/4 cups cashews
  • 1/2 cup aquafaba
  • 1/4 cup water
  • 1 medium garlic clove
  • 3 tbsp lemon juice
  • 1/2 tsp salt

Directions

  1. Blend all of the ingredients in a high-speed blender until perfectly smooth. If you don’t have a powerful blender, you can soak the cashews in hot water for a few hours.
  2. Adjust seasonings to taste if needed. If you want it to taste really garlicky, you can add another clove. Refrigerate before serving. Serve as a dip with your favourite vegan grub like cauliflower wings, my Jalapeno Corn Fritters, and more!

For personal meal plans or nutrition advice from a Registered Holistic Nutritionist, you can contact me at kathyrhn@gmail.com

Jalapeno Corn Vegan Fritters (Oil-Free & Crispy)

Jalapeno Corn Vegan Fritters (Oil-Free & Crispy)

I love fritters, but since I prefer to cook without oil it’s not a food that I get to eat often. Fritters are great because you can pack a lot of veggies into them for a healthy snack, appetizer, or side. I came up with […]

Vegan Apple Pie Smoothie

Vegan Apple Pie Smoothie

Looking to switch up your smoothie game? I love this apple pie smoothie for the fall. The cinnamon gives your body a bit of warmth now that the weather is getting cooler and cinnamon is excellent for blood sugar regulation. If you’re looking for the […]

Pumpkin Spice Rawnola

Pumpkin Spice Rawnola

If you haven’t heard of or tried rawnola before, you seriously have to. It’s such a quick recipe to make, and it will become a staple in your pantry! Rawnola is a raw version of granola. All you have to do is pulse the ingredients in a food processor, then add any mix-ins, like pumpkin seeds in this recipe. You can use this pumpkin spice rawnola in place of regular granola. My favourite way to eat it is to add plant milk and fruit and eat it like a cereal, but you can also eat it as is, top smoothie bowls with it, add it to parfaits, and so much more. It’s a great breakfast option, and also a really great meal for when you need something quick or on the go.

pumpkin spice rawnola

I love this recipe because it’s made completely of whole foods. Pumpkin seeds are so great for women’s health and hormone balance, and they have some of the highest protein in any plant food per cup. Pumpkin seeds are also a wonderful source of magnesium and calcium. The cinnamon and buckwheat will help to regulate your blood sugar and give you steady energy throughout your day.

 

Serves: 3-4

Ingredients

  • 1 cup dates
  • 3/4 cups rolled oats
  • 1/2 cup buckwheat groats
  • 1 tbsp pumpkin spice
  • 1/2 tsp vanilla extract
  • 1/4 cup pumpkin seeds

 

Directions

  1. In a food processor, pulse all of the ingredients except for the pumpkin seeds 2 minutes until everything is broken down. There will be a some whole buckwheat pieces which is completely fine.
  2. Transfer the rawnola to the container you plan to store it in and add the pumpkin seeds. Mix the seeds in and store or serve immediately! Add plant milk and fruit to make it a cereal, eat it plain, add it to smoothie bowls and parfaits for extra protein, and so much more.

For personal meal plans or nutrition advice from a Registered Holistic Nutritionist, you can contact me at kathyrhn@gmail.com

Berry & Brie Vegan Strudel

Berry & Brie Vegan Strudel

This delicious grown up version of one of my childhood favourites, the toaster strudel, is veganized as a collaboration with Nicolas from Blogtastic Food! Thanks for inviting me to be a part of this collab. A group of us have collaborated to make a collection of […]

Creamy Vegan Pasta Salad

Creamy Vegan Pasta Salad

This creamy vegan pasta salad is one of my go to recipes!! I make it all the time, especially for when I need to feed numerous people. It’s amazing for picnics, potlucks, and family gatherings. It’s also a fantastic option for meal prep and back […]

Vegan Pesto Pasta

Vegan Pesto Pasta

This summer I’ve made a ton of pesto with fresh basil from my garden. I love being able to walk just a few steps into my yard and have a bounty of food available! As summer comes to a close it’s time to harvest the rest of our summer produce and use up all of the delicious veggies and herbs. It’s so easy to make delicious, quick, and healthy meals, like this easy Vegan Pesto Pasta!

vegan pesto pasta

vegan pesto pasta

I adjusted my oil-free Avocado Basil Pesto recipe by making it more lemony and garlicky, and added it to pasta with fresh and steamed veggies. The method is too easy. While the pasta is boiling, blend the pesto ingredients in a food processor or blender, steam some veggies, and that’s it! You can customize the veggies in this recipe and add things like green peas, zucchini, and much more. I added fresh sliced cherry tomatoes, also from my garden, and topped the pasta with homemade vegan parmesan. This is optional, but I recommend it!

vegan pesto pasta

Serves: 2

Prep Time: 20 Minutes

Ingredients

Pasta Dish

  • 250g pasta
  • 10 asparagus spears, cut into pieces, stems discarded
  • 1/2 cup cherry tomatoes, sliced in half

Pesto Sauce

  • 1 cup basil, packed
  • 1/3 cup ripe avocado
  • 3 medium garlic cloves
  • 1/4 cup pine nuts
  • 1/4 cup nutritional yeast
  • 1/4 cup water
  • 1 tbsp lemon juice
  • 3/4 tsp salt
  • 1/4 tsp pepper

 

Directions

  1. Begin by boiling the pasta of your choice. I love using gluten free brown rice pasta, but you can use your favourite pasta. Any shape will work! Cook the pasta according to package directions.
  2. While the pasta is boiling, prepare a steamer and steam the asparagus pieces for a few minutes, until it is tender, yet still a bit crisp.
  3. Prepare the pesto by blending all of the ingredients in a food processor until it is well-combined, but still has a nice texture. If you don’t have a food processor, you could also use a blender.
  4. When the pasta is finished cooking, drain it. Add the pesto to the pasta and toss to coat. Add the asparagus and fresh cherry tomatoes and stir to combine. Top with fresh basil and vegan parmesan if desired!
Vegan Plum Cake

Vegan Plum Cake

I come from a fully Polish family. Some of my great childhood memories are baking Polish treats like Rogaliki, Babka, and Plum Cake! Beautiful blue plums are in season and bountiful right now. I picked up some local plums from the farmer’s market to bring […]

Watermelon Slushie (Healthy and Naturally Sweetened)

Watermelon Slushie (Healthy and Naturally Sweetened)

This Watermelon Slushie with mint and lime is an incredibly easy recipe that is perfect for when you want a sweet treat on a hot day, or if you want to make a delicious drink to entertain guests. It’s also an amazing substitute for sugary […]

Vegan Peach Blueberry Crisp

Vegan Peach Blueberry Crisp

Summer is slowly and steadily winding down. While others are preparing for the hustle and bustle of September, I’m squeezing out ever last drop of summer. That also means taking advantage of delicious seasonal stone fruits. The season for plums, peaches, and nectarines is just way too short!

vegan peach crisp

If you’re in the mood for a really easy and quick dessert that’s also fairly healthy, look not further than this Peach Blueberry Crisp. This naturally gluten free treat is a great way to take advantage of seasonal goodies.

Just add the fruit and sugar to the bottom of your baking pan, then add the 5 minute oat crumble topping. I highly recommend a scoop of vegan vanilla ice cream on top. The hot peach crisp along with cold creamy ice cream is the perfect combination.

vegan peach crisp

Serves: 6-8

Ingredients

Fruit Base

  • 3 cups peaches, diced into small chunks
  • 1 cup blueberries, fresh or frozen
  • 1/3 cup cane sugar
  • 2 tbsp starch (corn, potato, arrowroot, etc…)

Oat Crumble

  • 1 cup oat flour
  • 1 cup large flake rolled oats
  • 1/4 tsp baking soda
  • 1 1/2 tsp cinnamon
  • 1/8 tsp nutmeg
  • Pinch of salt
  • 1/2 cup maple syrup
  • 1/2 tsp vanilla extract

Directions

  1. Preheat the oven to 350 degrees F.
  2. Add the peaches, blueberries, cane sugar, and starch to a 9×13 glass pan (or a similar size) and mix to combine. Set aside.
  3. In a separate bowl, add all of the oat crumble ingredients and gently mix to combine. You want to incorporate the maple syrup with the rest of the ingredients but don’t over-mix to the point that it is soggy and clumps together. Hint, you can easily make your own oat flour by grinding oats in a blender for a minute or so!
  4. Gently add all of the crumble on top of the fruit and distribute evenly.
  5. Bake for 25 minutes. Serve and slice immediately. I highly suggest adding a scoop of vegan vanilla ice cream to top it off!
Naturally Sweetened Peach Iced Tea

Naturally Sweetened Peach Iced Tea

One of the things I love dearly about Summer is local produce. In Southern Ontario, we are so blessed with the bounty of local, fresh, incredibly delicious produce. Especially fruits like strawberries, plums, apricots, pears, grapes, and peaches! Peaches are one of my favourite fruits. […]

Matcha Chia Pudding

Matcha Chia Pudding

I’ve been on such a matcha kick lately. I actually enjoy matcha better cold than warm, and I’ve been loving iced matchas this summer, and treats like this Matcha Chia Pudding! Layers of delicious matcha cashew pudding and classic vanilla chia pudding with any toppings […]

Maca For Hormones

Maca For Hormones

Maca is a supplement that is popular for balancing hormones and increasing energy, along with many other wonderful benefits. There are a lot of supplement fads and gimmicks out there are that are based off of little research, with the main intention of making money. I love maca for personal use and for my clients, because it is a very natural supplement that really works! There are a few main types of maca and they serve different purposes, so read on to see which form of maca is right for you.

What Is Maca?

Maca is a unique plant. It is a root that is grown only in Peru, at high altitudes of 14000 feet, in regions of intense sunlight, winds, and below freezing temperatures. No other crops can survive these conditions but the maca root. Raw maca looks similar to a turnip, and it’s three distinct colours have different properties and therapeutic benefits.

Aside from a supplement, maca is a great food source that is high in amino acids, essential fatty acids, complex carbs, vitamins, and minerals. Dried maca has more benefits than the raw, fresh root. When raw maca is dried, it turns into a completely different product, with different health benefits.

 

Types Of Maca

Each colour of maca has a different nutritional profile and benefits. Generally, some maca is better for men, while others are better for women. Some maca products are actually a blend of the colours, with a higher ratio of the main colour used for medicinal purposes, and a small component of another colour for it’s supportive benefits.

Red and Purple Maca

Red and purple maca are the main maca for hormonal balance. While all maca can balance hormones, this maca is the best for balancing hormonal conditions such as PMS, acne, cramping, and more. These types of maca provide a calming and relaxing effect on the body, allowing it to repair (where other maca is more energizing). This type of maca still does provide energy, but it is more of a slow and steady release. Studies show that it can also boost sexual function and libido. This type of maca is typically best suited for women, but men can certainly consume it as well.

Black Maca

Black maca is excellent for promoting better energy, stamina, and performance. It provides a slow and steady release of energy rather than a high burst of energy and then a crash, such as when consuming caffeine. It is also great for improving cognitive function and memory. Black maca typically suits men very well, but women can also take this version. While black maca has not been shown to increase testosterone levels, it has still been proven to increase sexual function and libido in men.

Yellow Maca

Yellow maca does not provide as many strong benefits as the other two types of maca, however it still provides great nutritional value. Many maca products will combine yellow maca with other types of maca. If you are looking for the therapeutic properties from maca such as the ones mentioned above, but you see yellow maca as an ingredient, you will want your maca to have a higher ratio of either black or red/purple maca and a lower ratio of yellow maca.

maca for hormones

Maca As An Adaptogen

I love adaptogenic herbs and plants. Adaptogens are substances that adapt to the body. Maca adapts to the body’s stress levels, so if you are feeling high stress or low mood, maca can adapt to the body and bring it back into balance. Plants classified as adaptogens are capable of normalizing functions in the body, raising non-specific resistance to disease, and can be safe for long term use as a nutrient for preventative purposes. Maca is one of the most powerful adaptogenic plants known, as it fills all of the above criteria!

Other Possible Benefits

Some of the other wonderful benefits of maca include:

  • physical and emotional well-being
  • mental clarity
  • reduced stress
  • improved athletic performance
  • smoother skin
  • improved bone health
  • reduced aches and pains
  • improved menopause symptoms
  • improved sleep
  • increased immunity

 

What Are The Best Forms Of Maca?

There are several types of maca available on the market, including liquid, capsules, and powders. Whichever form you choose, ensure it is grown in Peru and ensure it is gelatinized maca. Peronally, I like to use Organic Traditions maca powder for women in my smoothies. The taste is somewhat similar to the taste of peanut butter. You can incorporate the powder into many different recipes including smoothies, drinks, desserts, and much more. I have a maca ice cream recipe in my vegan ice cream recipe book, and I have a Pumpkin Spice Maca Latte recipe on the blog! Always do your research with any supplement and brand to determine it’s quality and efficacy.

maca for hormones

 

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/25817836

https://www.ncbi.nlm.nih.gov/pubmed/24931003

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096456/

https://www.ncbi.nlm.nih.gov/pubmed/21780878

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411442/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614644/

https://www.ncbi.nlm.nih.gov/pubmed/12472620

Mango Salsa

Mango Salsa

Mango salsa is such a great fresh recipe that’s perfect for the summer time. The sweetness from the ripe mango contrasts perfectly with the spicy jalapeno and red onion and the tangy lime juice. Don’t be fooled by the jalapeno because it’s not actually too […]

Lavender Lemonade (Naturally Sweetened)

Lavender Lemonade (Naturally Sweetened)

I’ve been experimenting with culinary lavender lately, and I absolutely love it! Lavender adds a really lovely floral taste to foods. It’s really great in sweet recipes, like this Lavender Lemonade, but it’s also great in savory recipes, which I plan to experiment with this […]