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

Tag: vegan

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 […]

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My Best Tips For An Easy Period

My Best Tips For An Easy Period

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 own hands to improve your experience? I personally enjoy knowing my cycle […]

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!

 

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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!

 

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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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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!

 

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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! […]

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! Makes: 2 Sandwiches Ingredients: 2 of your favourite sandwich buns or bread 4 slices of extra firm […]

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 minutes and is made of 6 simple ingredients.

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Ingredients:

  • 1 cup cashews
  • 1.5 tsp yellow curry powder
  • 1.5 tsp turmeric powder
  • 1.5 tsp maple syrup
  • 1 tsp lemon juice
  • 1/4 tsp salt

 

Directions:

  1. Blend all ingredients in a high powered blender until completely smooth. If you like more spice, add more curry or turmeric. If you feel it needs more sweetness, add additional maple syrup.
  2. Store in an airtight container in the fridge until serving. Enjoy!

 

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

 

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 […]

Roasted Red Pepper Pasta (Vegan + Oil Free + Gluten Free)

Roasted Red Pepper Pasta (Vegan + Oil Free + Gluten Free)

This Roasted Red Pepper Pasta is the perfect dish to whip up for your valentine. Or make it on your average Tuesday night, it’s simple and quick, and easy! Makes: 4 Servings Ready In 35 Minutes Ingredients: 5 red bell peppers, cut in half, cored, […]

Hearty Kale Salad With Sweet Potatoes & Chickpeas

Hearty Kale Salad With Sweet Potatoes & Chickpeas

Ingredients:

Salad

  • 2 cups sweet potato, diced into small chunks
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 large head of black kale (or other type of kale)
  • 1 15oz can chickpeas
  • 1 cup cucumber, sliced into small pieces
  • 1 large avocado, diced into small chunks
  • 1/2 cup sunflower seeds

Dressing

  • 1 cup cashews
  • 3/4 cup water
  • 1 3″ piece of ginger (or to taste)
  • 2 tbsp lemon juice
  • 1 tbsp maple syrup
  • pinch of salt

 

Directions:

  1. Preheat the oven to 425 degrees F and line a small tray with parchment paper. Dice the sweet potatoes into small chunks and add the salt and pepper on top. Toss to coat and bake the sweet potato chunks for about 30 minutes, or until fully cooked.
  2. While the sweet potato is baking, combine the rest of the salad ingredients in a large bowl.
  3. In a blender, blend all of the dressing ingredients until smooth. If you like more ginger flavour, you can add more ginger until it suits your taste.
  4. When the sweet potato is done cooking, add it to the salad. Add about half of the dressing or more and toss to combine. Serve immediately or refrigerate for later.

 

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

 

Green Detox Juice

Green Detox Juice

Makes approximately 1 16oz Juice Ingredients: 2 apples 4 stalks of kale 2 stalks of celery 1/4 cup parsley   Directions: First prep your produce. Cut up all of the items so they are small enough to fit in your juicer. De-seed the apples. Process […]

Beet Lemon Ginger Juice

Beet Lemon Ginger Juice

Makes approximately 1 16oz Juice Ingredients: 2 apples 2 medium beets 1 lemon 2 inch chunk of ginger   Directions: First prep your produce. Cut up all of the items so they are small enough to fit in your juicer. De-seed the apples. Process all […]

Pineapple Mint Juice

Pineapple Mint Juice

Makes approximately 1 16oz Juice

Ingredients:

  • 2 1/2 cups pineapple
  • 1 1/2 apples
  • 1 cup cucumber
  • 1/4 cup mint

 

Directions:

  1. First prep your produce. Cut up all of the items so they are small enough to fit in your juicer. De-seed the apples and de-stem the mint.
  2. Process all of the ingredients in your juicer. Consume right away or store in the fridge.

 

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

 

Chia Pudding Parfait

Chia Pudding Parfait

This Chia Parfait is a healthy alternative to traditional parfaits filled with dairy, sugar, and gluten! Ingredients: 1 14oz can full fat coconut milk 1 tbsp maple syrup 1/2 tsp vanilla extract 1/3 cup chia seeds Serve with granola, fresh berries, etc…   Directions: In […]

Easy Granola (Gluten Free + Vegan)

Easy Granola (Gluten Free + Vegan)

This is a basic, super quick granola recipe. You can add any flavours you like to make it your own! Ingredients: 2 cups rolled oats (certified gluten free if needed) 1 1/2 cups mixed nuts/seeds, roughly chopped into small pieces (I used hazelnuts, walnuts, almonds, […]