Holistic Nutritionist sharing women's health tips, vegan recipes, and online nutrition services.

Women's Health

Herbed Cultured Vegan Cream Cheese

Herbed Cultured Vegan Cream Cheese

One of the foods that I really, and I mean really really miss after going vegan is a classic cream cheese bagel. As a kid I would absolutely load cream cheese onto my bagels. Definitely not healthy. There is something about the creamy and tangyness of the cream […]

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Avocado Basil Pesto (Oil Free)

Avocado Basil Pesto (Oil Free)

You can’t beat the flavour of fresh herbs on a summer day. This Avocado Basil Pesto is the perfect condiment to have in your fridge all summer long. Spread it on bread, eat it with crackers or veggies, pour onto pasta, drizzle on a baked […]

Vegan Mother’s Day Brunch

Vegan Mother’s Day Brunch

Whether your mom is vegan or not, she’ll absolutely LOVE these recipes for Mother’s Day Brunch! Here are my all time favorite vegan breakfast and brunch recipes that you can share with your mom this Mother’s Day.

 

Coconut Pancakes

Pancakes are one of my favourite foods because I’m obsessed with maple syrup. These pancakes are crispy, fluffy, and coconuty! They’re super easy to make and you can use a variety of flours.

 

Coconut Pancakes

 

Cheesy Chickpea Omelets

When I make brunch, I like to have a pretty equal balance of sweet and savoury on the table. My absolute favourite recipes are the ones that transform a typically non-vegan dish to a vegan one that uses simple, wholesome ingredients, like this chickpea omelet! Nothing artificial or simulated here to re-create this classic! A few secret ingredients make this dish extra yummy.

 

Chickpea Omelets

 

Coconut Rawnola

Rawnola is a raw version of granola that has very simple ingredients and can me made in a food processor in under 5 minutes. It is very versatile and can be added to smoothie bowls, eaten with milk and fruit, topped onto desserts, and more! My recipe includes buckwheat groats. This is not always a common staple food, so you can leave it out if you don’t have access to this ingredients. You will need to add additional oats to compensate. I love the buckwheat for extra crunch and nutrition!

 

Rawnola

 

Chia Pudding Parfaits

This Chia Parfait is a healthy alternative to traditional parfaits filled with dairy, sugar, and gluten!

 

Chia Parfait

 

Gluten Free Granola

This is a basic, super quick granola recipe. You can add any flavours you like to make it your own!

 

Gluten Free Granola

 

Blueberry Lemon Pancakes

Another pancake recipe. Are you surprised? This is a great Mother’s Day recipe because these pancakes are the perfect breakfast or brunch for Spring! Blueberry and lemon are a match made in heaven. Lemon juice and lemon zest add freshness and tangyness to this delicious pancake recipe that is ready in 10 minutes! They’re also vegan and oil-free.

 

Bluberry Lemon Pancakes

 

 

Beet Lemon Ginger Juice

We’ve covered meals, no onto drinks! This super detoxifying Beet Lemon Ginger Juice is incredibly refreshing and naturally sweet. It complements any breakfast perfectly.

 

Beet Ginger Juice

 

Golden Milk Latte

You can make glorious anti-inflammatory Golden Milk even quicker by creating a make ahead mix! Blend these spices together and use 1 tsp per 1 1/2 cups milk! Each batch is 32 servings.

 

Golden Milk

Blueberry Lemon Pancakes

Blueberry Lemon Pancakes

These pancakes are the perfect breakfast or brunch for the Spring and Summertime! Blueberry and lemon are a match made in heaven. Lemon juice and lemon zest add freshness and tangyness to this delicious pancake recipe that is ready in 10 minutes! They’re also vegan […]

Cheesy Chickpea Omelet (Vegan + GF)

Cheesy Chickpea Omelet (Vegan + GF)

Cheesy Chickpea Omelet (Vegan + GF) My absolute favourite recipes are the ones that transform a typically non-vegan dish to a vegan one that uses simple, wholesome ingredients, like this chickpea omelet! Nothing artificial or simulated here to re-create this classic! A few secrets to […]

Maple Miso Stir Fry

Maple Miso Stir Fry

Maple Miso Stir Fry

Making “takeout” foods in the comfort of my own home is one of my favourite ways to cook. I love making Asian inspired takeout dishes because it tastes better and is also way healthier. There’s no need for MSG and other artificial ingredients when you use whole fresh herbs, spices, and ingredients! This Maple Miso Stir Fry is an easy recipe that packs tons of flavour.

Miso Stir Fry

 

Serves: 3-4

Ingredients:

Sesame Baked Maple Miso Tofu

200g flat rice noodles (or any type of long noodles you like)

Stir Fry
3 green onions, white and green parts sliced
1 medium garlic clove, minced
1 tsp ginger, shredded
1 small red chili, minced (optional)
2 cups broccoli, cut into small pieces
1 cup bell peppers, sliced (any colour)
1 cup mushrooms, thinly sliced into small pieces

Stir Fry Sauce
2 tbsp yellow miso
3 tbsp maple syrup
2 tbsp water
1 tsp soy sauce
pinch pepper

Garnish with cilantro and sesame seeds if desired.

 

Directions:

  1. Begin by making the Sesame Baked Maple Miso Tofu.
  2. Cook the pasta according to package directions.
  3. While the tofu and pasta are cooking, add the green onion, garlic, ginger, and red chili to a large non-stick wok or pan. Cook this with 1/4 cup of water for an oil-free recipe. Water sautee the veggies on medium/high heat for a few minutes, until the water is evaporated.  If you want you can use a few spoons of coconut or avocado oil instead.
  4. Add the rest of the vegetables to the pan and sautee for about 10-15 minutes on medium heat, stirring frequently. Cook until the veggies are cooked, but still crisp.
  5. While the veggies are cooking, prepare your sauce by whisking all of the sauce ingredients in a small bowl.
  6. When the veggies are finished cooking, add the cooked tofu and noodles to the pan, along with the sauce, and stir to combine. Cook everything for about 3-5 more minutes.
  7. Plate and garnish with sesame seeds and cilantro if desired.

 

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

Sesame Baked Maple Miso Tofu

Sesame Baked Maple Miso Tofu

Asian cuisine is my absolute favourite international food, and this Sesame Baked Maple Miso tofu embodies delicious Asian flavours. This is the perfect accompaniment to any stir fry or grain bowl, and it’s also great as a side. The sweetness from the maple, tang from […]

My Best Period Tips For An Easy Period!

My Best Period Tips For An Easy Period!

My Best Period Tips Every woman could use some helpful period tips. Let’s face it, your period might not ever be effortless, but it can certainly be much easier than you think! Why suffer from painful, debilitating periods when you can take matters into your […]

Chickpea Salad Sandwiches 2 Ways

Chickpea Salad Sandwiches 2 Ways

This recipe will make you want to pack a basket with your favourite snacks and head out to the park for a picnic. Chickpea Salad Sandwiches are so hearty and flavourful. They’re like a vegan version of a chicken or a tuna salad sandwich. I’ve taken my classic recipe with avocado dressing and added a cashew dressing option as well, so there is 1 nut free option, and both options are oil free and made of whole foods! This is an excellent alternative to recipes that contain mayonnaise and refined oils. The proportions for each one are slightly different, but the taste for both are quite similar.  Enjoy!

 

chickpea salad

 

Cashew Dressing Option

Serves: 4

Ingredients:

  • 2 cups + 1/4 cup cooked chickpeas
  • 2 stalks celery, finely chopped
  • 2 green onions, thinly sliced
  • 1⁄3 cup dill pickle, finely chopped
  • 1⁄2 cup red, yellow, or orange bell pepper, finely chopped
  • 1 clove garlic, minced
  • 1/3 cup packed fresh dill, chopped
  • 1/2 cup cashews
  • 1/2 cup water
  • 1/4 cup lemon juice
  • 1 tbsp mustard
  • 1 tsp salt
  • 1/2 tsp pepper

 

Directions:

  1. In a large bowl, mash chickpeas with a potato masher. Mash until you have a mixture of creamy chickpeas with some larger pieces.
  2. Add the celery, green onion, pickle, red pepper, garlic, and dill, salt, and pepper. Stir to combine.
  3. Using a high powered blender, blend the cashews, water, lemon juice, mustard, salt, and pepper until completely smooth.
  4. Pour the dressing over the chickpea mixture and stir to combine.
  5. Serve on bread, on a wrap, lettuce wrap, etc. Enjoy!

 

Avocado Dressing Option

Serves: 3

Ingredients:

  • 1 15oz can cooked chickpeas, or 1.5 cups
  • 2 stalks celery, finely chopped
  • 2 green onions, thinly sliced
  • 1⁄3 cup dill pickle, finely chopped
  • 1⁄2 cup red, yellow, or orange bell pepper, finely chopped
  • 1 clove garlic, minced
  • 1/4 cup packed fresh dill, chopped
  • 1 1/2 large ripe avocados
  • 2 teaspoons yellow mustard
  • 2 tbsp fresh lemon juice, or to taste
  • 1⁄2 teaspoon salt, or to taste
  • pinch of pepper

 

Directions:

  1. In a large bowl, mash chickpeas with a potato masher. Mash until you have a mixture of creamy chickpeas with some larger pieces.
  2. Add the celery, green onion, pickle, red pepper, garlic, and dill, salt, and pepper. Stir to combine.
  3. In a small bowl, mash the avocado with the mustard and lemon juice.
  4. Pour the dressing over the chickpea mixture and stir to combine.
  5. Serve on bread, on a wrap, lettuce wrap, etc. Enjoy!

 

chickpea salad

 

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

Preventing Iron Deficiency In Vegetarians And Vegans

Preventing Iron Deficiency In Vegetarians And Vegans

Iron is a nutrient that many people are misinformed of. There are many misconceptions about the best sources for iron, and how to address iron deficiency. Iron is incredibly important when it comes to women’s health, as women are most susceptible to become deficient or […]

Coconut Pancakes

Coconut Pancakes

Pancakes are one of my favourite foods because I’m obsessed with maple syrup. These pancakes are crispy, fluffy, and coconuty! They’re super easy to make and you can use a variety of flours. Serves: 2 Ingredients: 1 cup light spelt flour (or all-purpose flour) 3/4 […]

Cheesy Black Bean Taquitos

Cheesy Black Bean Taquitos

These vegan Cheesy Black Bean Taquitos are made of whole food, plant-based ingredients. It’s a super simple and quick recipe that is perfect as an appetizer for sharing, or as a main!

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Serves: 2

Ingredients:

Cheese Sauce

  • 3/4 cups yellow potato, diced into small chunks
  • 3/4 cups carrots, diced into small chunks
  • 1/4 cup yellow onion, roughly chopped
  • 1 small garlic clove, roughly chopped
  • 1/4 cup cashews
  • 1/4 cup nutritional yeast
  • 2 tsp lemon juice
  • 1/2 cup liquid from cooking the vegetables
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp paprika

Black Bean Filling

  • 1 cup onion, diced
  • 3 garlic cloves, minced
  • 1/2 cup water
  • 1 cup red pepper, diced into small chunks
  • 1 cup corn
  • 2 14oz cans of black beans
  • 2 tbsp lime juice
  • 1 tbsp + 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp salt
  • 1/2 tsp pepper
  • a few drops of your favourite hot sauce to taste

12 corn tortillas (as fresh as possible)

Serve with cheese sauce, salsa, guacamole, sour cream, etc…

 

Directions:

  1. Begin by making the cheese sauce. Bring a small pot of water to a boil and add in the potatoes, carrots, onion, and garlic. Boil for about 10-15 minutes, or until the potatoes and carrots are cooked through and fork tender.
  2. While the veggies are boiling, heat a large non-stick pan. Add the onions and garlic to the pan with a half cup of water. Sautee for 2 minutes on high heat. Reduce the heat to medium/high and add the red pepper, corn, and black beans. Cook for another minute.
  3. Add the rest of the filling ingredients and cook for about 8 minutes or so.
  4. When the vegetables for the cheese sauce are finished, add the veggies to a blender along with half a cup of the water used for boiling the vegetables. Add the rest of the cheese sauce ingredient and blend on high speed until smooth. Adjust seasonings if necessary.
  5. When the black bean filling is done cooking, add it to a food processor and pulse around 12 times, until the mixture breaks down, but it is still a bit chunky.
  6. Preheat the oven to 350 degrees F.
  7. Prepare your 12 corn tortillas. If they are very fresh and very soft, you can start assembling the taquitos. If your corn tortillas are a bit stiff or they are from the freezer, you will want to heat them up very gently over a non-stick pan on medium/low heat, until they are just pliable enough. You don’t want to heat them up too long or they will turn hard. I find it best to do one tortilla, fill it, then heat up the next tortilla. If you heat all of the tortillas, but don’t roll them right away, they can get stiff.
  8. To assemble the taquitos, spread 2 tablespoons of cheese sauce on a tortilla. Add 1/4 cup of the black bean filling. Roll the taquito and place it facing down onto a large casserole dish. Repeat this with all of the tortillas.
  9. Bake the corn tortillas in the casserole dish for about 6 minutes. You don’t want to overbake them or they will get stiff.
  10. You will have a little bit of cheese sauce leftover. Serve with remaining cheese sauce, salsa, guacamole, etc… Enjoy!

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

DIY Vegan Traditional Polish Easter Basket

DIY Vegan Traditional Polish Easter Basket

Every Holy Saturday, Polish families make Easter baskets and bring them to church for the Blessing Of Easter Food. Easter was never a huge celebration for me but my best memories are always coming home from church to share the Easter Basket with my family. […]

Natural Beauty And Body Care Products

Natural Beauty And Body Care Products

A personal care product survey conducted by the Environmental Working Group on 2300 people revealed that the average adult uses 9 personal care products exposing themselves to 126 chemical ingredients daily. More than a quarter of the women surveyed reported that they used at least […]

Carrot Cake Bites

Carrot Cake Bites

These Carrot Cake Bites are great for dessert, but healthy enough to be a snack too. They’re a great make-ahead recipe and they store well in the fridge. Simple whole food ingredients and the perfect balance of spices will have you enjoying the flavours of this Easter classic all year round!

 

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IMG_6779.jpg

Makes: About 14 Bites

Ingredients:

  • 1 1/4 cup soft dates
  • 1 cup rolled oats
  • 1/2 cup shredded carrots
  • 1/2 cup shredded coconut
  • 1/4 cup pecans
  • 2 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground nutmeg

 

Directions:

  1. In a food processor, blend all of the ingredients for about 2 minutes until everything is well combined.
  2. Form into balls and serve immediately or store in the fridge until serving. Enjoy!

 

IMG_6802

 

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

Coconut Rawnola

Coconut Rawnola

Rawnola is a raw version of granola that has very simple ingredients and can me made in a food processor in under 5 minutes. It is very versatile and can be added to smoothie bowls, eaten with milk and fruit, topped onto desserts, and more! […]

The Importance Of Daily Vitamin D

The Importance Of Daily Vitamin D

Vitamin D is an absolutely critical nutrient for everybody. Whether you live in the tropics or the great white north, it’s important to observe if you are getting enough Vitamin D on a daily basis. Vitamin D as a nutrient can positively affect many health […]

Smoky Tofu Curry Sandwiches

Smoky Tofu Curry Sandwiches

To me this sandwich is like an Indian take on a classic Banh Mi. It uses my Creamy Curry Sauce and it’s ready in less than 20 minutes!

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IMG_6402

Makes: 2 Sandwiches

Ingredients:

  • 2 of your favourite sandwich buns or bread
  • 4 slices of extra firm tofu (about a 1/2 inch thick)
  • 2 tsp liquid smoke
  • 1/2 tsp paprika
  • 1 small tomato, sliced into thin pieces
  • 8 thin slices of cucumber
  • A small handful of cilantro
  • Creamy Curry Sauce
  • Pinch of pepper

 

Directions:

  1. Preheat the oven to 450 degrees F.
  2. Cut the tofu width-wise into 4 slices that are about a 1/2 inch thick.
  3. Pour the liquid smoke and paprika into a shallow dish and mix to combine.
  4. Dredge each piece of tofu into the liquid and coat completely. If there is any remaining liquid you can pour it on the tofu.
  5. Place the tofu on a small baking pan lined with parchment. Bake for 15 minutes and flip halfway through the baking time.
  6. While the tofu is baking, prepare your ingredients. Make the Creamy Curry Sauce. Slice the tomato and cucumber thinly. Cut up some cilantro. You can toast the bread in the oven if you desire.
  7. When the tofu is finished, remove it from the oven.
  8. Spread the curry sauce onto each side of the bun. Place 2 slices of tofu on the bottom of each sandwich. Top the tofu with the tomato cucumber slices and cilantro. Add a crack of pepper and put on the top bun. Serve and enjoy!

 

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

 

 

Creamy Curry Sauce

Creamy Curry Sauce

I love this Creamy Curry Sauce! I think of it more as a curry mayo, as I like to spread it on sandwiches, burgers, etc…  You can also use it as a sauce for bowls or use it as a dip! It only takes 5 […]

Chocolate Mousse (Vegan + Gluten Free)

Chocolate Mousse (Vegan + Gluten Free)

This Chocolate Mousse is the REAL DEAL. Once again aquafaba works it’s magic and creates a chocolate mousse with real bubbles! Enjoy this easy to make recipe! Makes 2 large or 4 small servings Ingredients: 1 cup dark chocolate (minimum 70% cocoa) 3/4 cup aquafaba […]