Women's Health

Vegan Tzatziki

Vegan Tzatziki

I absolutely adore Tzatziki!!! It pairs so well with some of my favourite foods, and it makes for such a versatile sauce. If you love Mediterranean flavours, you’re sure to love this sauce too. It’s incredibly healthy and made completely of whole foods. It contains […]

Vegan Sesame Snaps With Pecans

Vegan Sesame Snaps With Pecans

I absolutely love these vegan sesame snaps!! Sesame snaps were always a snack that I enjoyed as a kid. Most sesame snap recipes have honey in them, so for those who prefer a honey free option, this is your recipe!!! You’ll love this recipe because […]

Chocolate Strawberry Rawnola

Chocolate Strawberry Rawnola

I adapted my original coconut rawnola recipe and turned it into chocolate strawberry rawnola! Rawnola is basically a raw version of granola, meaning there is no baking required so it’s a great option when you need something really quick.

This recipe makes a really wonderful breakfast or snack option, and because its decadent it could even be eaten as a dessert. I certainly feel like I’m eating dessert when I have it.

Use this recipe anywhere you would normally use granola. Serve it with non-dairy milk and eat it as a cereal, sprinkle it on top of a smoothie bowl, sprinkle it on oatmeal, and much more!

 

Chocolate Strawberry Rawnola

A 5 minute granola that doesn't require any baking. It's a delicious chocolate strawberry treat that's high in protein! 
Prep Time5 mins
Total Time5 mins
Course: Breakfast
Cuisine: American
Servings: 4 Servings

Ingredients

  • 1 cup dates
  • 3/4 cups rolled oats
  • 1/2 cup buckwheat groats
  • 3 tbsp raw cacao or cocoa powder
  • 1/2 tsp vanilla extract
  • 1/4 cup unsweetened shredded coconut plus more for garnish
  • fresh ripe strawberries sliced
  • cacao nibs optional for garnish

Instructions

  • Add the dates, oats, buckwheat, cacao, and vanilla to a food processor and pulse for about a minute or so until the ingredients are mostly broken down. There will be a lot of whole buckwheat pieces and some medium date chunks, which is completely fine. 
  • Add the shredded coconut and pulse a few more times to combine. 
  • To serve as a cereal, pour the rawnola in a bowl with non-dairy milk and fresh strawberry slices, and garnish with additional coconut and some cacao nibs if desired. 

Chocolate Strawberry Rawnola

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

Vegan Cheese Sauce

Vegan Cheese Sauce

I’ve been making this same vegan cheese sauce recipe for about 4 years and I still make it all the time because I love it so much! If you haven’t made a cheese sauce or perhaps another vegan sauce with starchy vegetables then some of […]

Immune Boosting Broth (Vegan)

Immune Boosting Broth (Vegan)

An immune boosting broth is an excellent recipe to make and drink regularly to improve immunity and prevent sickness. It’s especially good to drink during the winter months, and it’s perfect for when you’re just craving a cup of soup! Make a large batch of […]

Green Protein Smoothie

Green Protein Smoothie

This vegan green protein smoothie packs protein from nut butter and hemp seeds as well as a serving of greens from fresh kale. You can you any nut butter you like! I personally prefer almond butter. Also, you can absolutely use another green such as spinach instead of kale. I love that this smoothie is sweet and creamy. Adding 1 medjool date really makes a difference in the taste of this recipe.

green protein smoothie

Smoothies are one of my favourite meals and I eat one pretty much almost every single day. I honestly don’t feel the same if I don’t drink my daily smoothie because it really optimizes my digestion. If you’d like you can make this smoothie extra green and add extra nutrition by adding a spoon of greens powder such as chlorella or barley grass juice powder.

green protein smoothie

Green Protein Smoothie

This is a delicious, sweet, and creamy smoothie that packs a good helping for greens and protein to get you going for the day!
Prep Time5 mins
Total Time5 mins
Course: Breakfast
Cuisine: American
Servings: 1 Serving

Ingredients

  • 1 ripe banana frozen
  • 1 cup kale
  • 1 tbsp almond butter or another nut butter
  • 3/4 cup non-dairy milk unsweetened
  • 1 medjool date
  • 1 tsp hemp seeds
  • 1/2 tsp greens powder optional
  • 3 ice cubes or more

Instructions

  • Blend all of the ingredients in a blender until smooth.
  • If you like a thicker smoothie, add more ice. If you like a thinner consistency, add more milk. 

Green Protein Smoothie

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

My Best Sleep Tips

My Best Sleep Tips

I’m really excited to share my best sleep tips because sleeping well is a topic I’m SO passionate about. For years I had terrible sleeping habits and for a while I didn’t realize how much of an affect it had on the entirety of my […]

Healthy Lentil Salad

Healthy Lentil Salad

A few years ago I had a delicious green lentil salad from a cute little Italian shop in a small town not far from mine. It was called a Mediterranean Lentil Salad and it was so delicious! I wanted to re-create this super healthy lentil […]

Vegan Chicken Noodle Soup (With Chickpeas)

Vegan Chicken Noodle Soup (With Chickpeas)

I’m obsessed with this recipe for Vegan Chicken Noodle Soup! Chickpeas make a surprisingly wonderful substitute for chicken in this soup. I’ve been meaning to share this recipe for a long time and I’m excited to finally post it. This is the perfect recipe to start off the new year right. It’s a warm, comforting, heart soup that is super healthy. I seriously love healthy comfort food, and this recipe sure fits that bill!

vegan chicken noodle soup

This recipe honestly does taste like a delicious bowl of chicken noodle soup because the broth and veggies create the majority of the flavour. Feel free to play around with herbs and spices if you like, but I love it exactly as is. Fresh parsley is delicious in most soups and that’s definitely the case in this one. Parsley is a fantastic for detoxifing the liver, and it’s even great for detoxing the body from heavy metals. If you’re looking to cleanse after the holidays then you should definitely try this vegan chicken noodle soup!

vegan chicken noodle soup

You can use any type of short pasta that you like (honestly this would be good with long pasta too). I like to keep it gluten free so I use brown rice pasta, but you can use any kind that you like!

Vegan "Chicken" Noodle Soup (With Chickpeas)

You'll love this comforting recipe for my vegan take on chicken noodle soup. The chickpeas do an excellent job at providing the substitute for chicken. 
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Soup
Cuisine: American
Servings: 4 People

Ingredients

  • 2 tsp coconut oil or water sautee
  • 1 cup yellow onion diced (about 1/2 of a large onion)
  • 4 cloves garlic minced
  • 1 cup carrots diced into small chunks
  • 1 cup celery diced into small chunks
  • 8 cups vegetable broth
  • 2 cup dry pasta whole grain or gluten free
  • 1 1/2 cup chickpeas
  • 2 medium bay leaf
  • 1 tsp italian seasoning
  • 1/2 cup fresh parsley chopped
  • 2 tsp salt
  • 1 tsp pepper

Instructions

  • In a large pot, saute the onions and garlic in the coconut oil. If you prefer oil-free cooking, you can use the water saute method. 
  • Add the celery and carrots and saute for another 5 minutes.
  • Add the vegetable broth, chickpeas, bay leaves and all of the spices except for the parsley. Bring the soup to a boil. Reduce it to a simmer and cook for another 20 minutes.
  • While the soup is cooking, bring a medium pot of water to a boil. Add the pasta and cook according to package directions. I love brown rice noodles but you can use any kind of short pasta that you like. 
  • After the soup has finished cooking and the veggies are fork tender, drain and rinse the pasta and add it to the soup. Stir in the fresh parsley and serve.

vegan chicken noodle soup

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

Best Vegan Recipes of 2018!

Best Vegan Recipes of 2018!

I wanted to make a post to highlight my best vegan recipes of 2018! There’s a great mix of sweet and savory, healthy and comfort food. I want to say a personal thank you to everybody who enjoyed my recipes, articles, and services this year. […]

Vegan Chocolate Peppermint Cookies

Vegan Chocolate Peppermint Cookies

I turned my super popular flourless double chocolate cookies into vegan chocolate peppermint cookies! They’re so special because they are dipped in dark chocolate and sprinkled with candy cane pieces. It’s the perfect holiday cookie, and they’re completely flourless, so they are free of gluten! […]

Orange Date Cookies

Orange Date Cookies

I came up with these Orange Date Cookies because years ago at Christmas time, my Ciocia (basically my Grandma) made a delicious orange date cookie. It isn’t a recipe she makes all the time and I don’t remember her making it again, but I never forgot the flavour because it was SO good! I wanted to recreate this cookie myself, and these chewy and soft cookies are a dream. The orange flavour comes from orange zest and orange essence, and it pairs beautifully with the chewy date chunks.

This is a very simple recipe and it has a fairly low gluten content because the base is a mix of ground walnuts, oats, and a small amount of all-purpose flour. These cookies are also oil-free and they use aquafaba as the replacement for eggs. These orange date cookies are naturally sweetened with coconut sugar and maple syrup, and of course dates!

orange date cookies

Orange Date Cookies

A soft and chewy cookie with a sweet and citrusy taste. Great for the holidays or any time of the year!
Prep Time20 mins
Cook Time16 mins
Total Time36 mins
Course: Dessert
Cuisine: American
Servings: 25 cookies

Ingredients

  • 1 3/4 cups walnuts
  • 1 cup oats
  • 3/4 cup all purpose or light spelt flour
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1/2 cup coconut sugar
  • 1/2 cup maple syrup
  • 1/4 cup aquafaba
  • 2 tbsp non-dairy milk unsweetened
  • zest from 1 medium orange
  • 1/2 tsp orange extract
  • 1/4 tsp vanilla extract
  • 1/2 cup pitted dates diced into small chunks

Instructions

  • Preheat your oven to 350 degrees F. Line 2 baking trays with parchment paper and set aside.
  • Using a food processor, blend the walnuts and oats until it is fine, but not completely fine like a flour. Transfer the mixture to large a bowl.
  • Add the the flour, baking soda, cinnamon, and salt and mix to combine. Set aside.
  • In a separate bowl, mix together the maple syrup, coconut sugar, aquafaba, milk, vanilla extract, orange extract, and orange zest until well combined.
  • Add the liquid to the dry ingredient and mix them together. Fold in the chopped dates. 
  • Scoop around 1 tbsp of the dough and form them into cookies on the baking tray. Bake on the center rack of your oven for about 16 - 18 minutes until the bottoms are golden.
  • Remove them from the oven and cool on a wire rack before serving. 

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

Vegan Ginger Cookies

Vegan Ginger Cookies

I adore these vegan ginger cookies! I’ve been making them since last Christmas, and now they’re new and improved and ready for your holiday baking needs! Well really you can make these cookies all year long, they are so good that you’ll want to! Magical […]

Baba Ganoush (Vegan & Oil-Free)

Baba Ganoush (Vegan & Oil-Free)

While they’re not the same thing, if you love hummus, you should definitely try Baba Ganoush if you haven’t before! Hummus is great but sometimes you just want to switch it up. Baba Ganoush is a dip made with roasted eggplant, garlic, lemon, and a […]

Winter Trail Mix

Winter Trail Mix

I made a delicious fall inspired trail mix this past fall, and I loved it so much I thought it would be an awesome idea to make a winter trail mix too. I really love trail mix and I find it’s always so easy to throw together any combination and achieve a good result. But sometimes I want to add certain ingredients to create a specific flavour profile, like with this winter trail mix. I was inspired by ingredients like cranberries, hazelnuts, dark chocolate, and coconut. If you don’t have macadamia nuts, you can definitely sub this nut with something like almonds or walnuts if you prefer. I used the Enjoy Life brand of chocolate chunks, but you can use any dark chocolate chips or chunks that you like.

winter trail mix

Trail mix is one of my go to snacks for a lot of different purposes. I love bringing it on the go, taking it camping and on hikes, and also just eating between meals when I feel like it. I also really enjoy it because it’s a snack that’s on the sweeter side, yet the nuts have good blood sugar balancing properties. One serving of this winter trail mix provides you with approximately 15% of your daily magnesium, 32% of your daily fiber, 36% of your daily vitamin e, and 37% of your daily iron!

 

Winter Trail Mix

A delicious trail mix with holiday inspired flavours, including coconut, dark chocolate, cranberries, and hazelnuts. 
Prep Time5 mins
Total Time5 mins
Course: Snack
Cuisine: American
Servings: 3 people

Ingredients

  • 1/2 cup hazelnuts
  • 1/2 cup dried cranberries organic or unsweetened
  • 1/4 cup macadamia nuts
  • 1/4 cup dark chocolate chunks
  • 2 tbsp coconut shreds or flakes

Instructions

  • Add all of the ingredients to the container you'll store the trail mix in.
  • Shake all of the ingredients together to combine. Store or enjoy right away!

Winter Trail Mix

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

Vegan Trail Mix Cookies

Vegan Trail Mix Cookies

I love cookies and I love trail mix, so naturally, these cookies are one of my favourite things ever. These vegan trail mix cookies are basically a chewy chocolate chip oatmeal raisin cookie with a few extra ingredients to make it reminiscent of trail mix. […]

Vegan Pumpkin Bread

Vegan Pumpkin Bread

I’m really excited to bring you this delicious vegan pumpkin bread because it’s one of my favourite desserts I’ve made in a while! It’s not quite a cake because it’s not overly sweet and it’s just a little bit more dense. Really it’s the perfect […]

Vegan Apple Cake

Vegan Apple Cake

This Vegan Apple Cake was inspired by my Vegan Plum Cake that I released this summer. Now that apples are in season, I wanted to re-create that recipe using the same base and use apples instead of plums. But of these recipes are European style cakes and taste just like the Polish plum and apple cakes I would make with my family as a kid.

vegan apple cake

This recipe is oil-free and you can use light spelt flour or all-purpose flour for the batter. You can use your favourite type of apple, but some apples that are really great for baking are Golden Delicious, Honey Crisp, Granny Smith, and Braeburn. Enjoy this fall recipe that is also great for the holiday season!

vegan apple cake

Vegan Apple Cake

This is a European style Apple Cake that is vegan and oil-free. Inspired by fall and my Grandma's Polish apple cake!
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Course: Dessert
Cuisine: American
Servings: 9 People

Ingredients

  • 1 cup full-fat coconut milk
  • 3/4 cup cane sugar
  • 1/4 cup lemon juice
  • 1/4 cup applesauce
  • 1 tsp vanilla extract
  • 2 cups light spelt flour or organic all-purpose flour
  • 3/4 cup almond flour
  • 1 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 pinch salt
  • 1 1/2 medium apples
  • 1 tsp cinnamon
  • powdered cane sugar for dusting, if desired

Instructions

  • Preheat the oven to 350 degrees F. Line an 8×8 square pan with parchment and set aside.
  • Shake the can of coconut milk before opening it. There may be a thick layer of cream and that’s completely normal. Try to shake it to mix it evenly. In a medium bowl, add the coconut milk, cane sugar, lemon juice, applesauce, and vanilla extract. Set aside.
  • In a large bowl sift together the flour, almond flour, 1 1/2 tsp cinnamon, baking powder, baking soda, and salt. If you don’t have almond flour, you can make it really easily by blending almonds in a high-speed blender such as a vitamix or blendtec. Blend then almonds then measure out 3/4 cups of the meal and sift it into the bowl with the flour.
  • Add the liquid to the dry mix and whisk gently until combined, but do not over-mix the dough. Set aside. 
  • Peel, core, and slice the apples thinly. Place them in a bowl with 1 tsp of cinnamon and mix to coat the apples.
  • Pour half of the batter in the baking pan. Place most of the apples on top of the batter to create a layer of apples in the middle of the cake (reserve enough to decorate the top).
  • Pour the rest of the batter into the pan. Top and decorate it with the rest of the apple slices. 
  • Bake the cake for 60 minutes, or until the top of the cake is nice and golden brown and a toothpick inserted comes out clean. Remove the pan from the oven and allow it to cool for 10 minutes.
  • Grab hold of the parchment and transfer the cake to a wire rack to allow it to cool completely. When it is cooled, sift some icing sugar on top if desired, but this is optional. Cut into 9 equal slices and serve. 

vegan apple cake

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

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 […]