Low Sugar Hot Cocoa (Vegan Option)

Makes 1 mug 

I’ve been sharing this recipe with a lot of clients lately and they’ve found it the perfect warm, comforting solution. So, I wanted to share it with you. This recipe is so simple that it barely qualifies as a recipe. But I wanted to share it because it’s a great way to satisfy a sugar craving with barely any sugar. It makes a hot cocoa that my fellow dark chocolate lovers will enjoy.

Use this as a technique more than a recipe. Adjust it to suit your tastes. For example, make it vegan by using a plant-based milk alternative and maple syrup. Want a stronger chocolatey flavour? Use more cocoa powder (or do the opposite if you want it weaker). Like orange chocolate? Try adding a drop or two of orange blossom water. Want to get the anti-inflammatory properties of turmeric that made golden milk so popular a number of years back? Add some, along with the black pepper to activate the anti-inflammatory compounds. For the photos, we jazzed it up with some whipped cream and some chocolate shavings.  

Low Sugar Hot Cocoa Ingredients

1 mug milk of your choice (dairy, oat, soy, etc)

Scant 1 tablespoon cocoa powder

½ teaspoon sugar (or sweetener of your choice)

Options:

2 drops orange blossom water

1/8 teaspoon turmeric powder and a small pinch of black pepper

Top with whipped cream or non-dairy whipped topping 

Low Sugar Hot Cocoa Directions

1. In a small saucepan on medium heat, add the milk, cocoa powder, sugar, and other optional ingredients.

2. Warm, stirring frequently, until steam rises from the saucepan.

3. Enjoy!

Looking for something cold and chocolatey and low added sugar? Check out this super simple recipe for chocolate banana popsicles

Photo credit: Olivia Dodsworth

Zucchini and Sun-Dried Tomato Tempeh Pasta (Vegan)

Tempeh doesn’t get as much attention as it’s cousin, tofu. Yet it’s an excellent source of plant-based protein and a source of iron. Give it a try with this familiar pasta with a Mediterranean flavour profile.

Serves 4.

Cooking time: Approximately 25 minutes.

Tempeh Pasta Ingredients:

1 package        Tempeh, cut into cubes

½ large             Onion, medium diced

2 cloves           Garlic, minced

¼ cup              Sun-dried tomatoes in oil, thinly sliced

4 cups              Zucchini, sliced diagonally into quarter moons

4 cups              Spinach, washed and coarsely chopped

1 sprig             Fresh rosemary, coarsely chopped

1 teaspoon      Herbs de Provence

¼ cup              Vegetable broth

1-2 Tbsp          Olive Oil

1 Tbsp             Salt

1 package       Brown rice pasta (454 grams)

Tempeh Pasta Directions:

1. Bring a large pot of water to a boil. Optional: add 1 tablespoon of salt.

2. Once your water has come to a boil, add the pasta. Stir occasionally to prevent the pasta from sticking together. Follow the directions on the package for the cooking time as brands differ. Usually it is between 7-10 minutes.

3. Once your pasta is al dente, drain it and add 1 tablespoon of olive oil to prevent it from sticking. Set aside until ready to serve.

4. In the meantime, in a large frying pan, heat 1 tablespoon of olive oil on medium heat. Add the onions and sauté until tender (approximately 3 minutes).

5. Add the garlic and rosemary and sauté for another 2 minutes.

6. Add the tempeh and rosemary, sauté for another 5 minutes.

7. Add the zucchini and herbs de Provence, sauté for another 5 minutes.

8. When the zucchini appears partly cooked, add the spinach, sun-dried tomatoes, and the broth. Sauté for another 6-10 minutes until zucchini is almost cooked almost al dente. (Note: If the pan gets too dry before the zucchini is cooked, then add a bit more broth, 1 tablespoon at a time).

9. Season with salt and pepper to taste.

10. Plate your pasta topped with the zucchini and sun-dried tomato tempeh sauce.

11. Enjoy!

Get another delicious vegan pasta recipe here: Pumpkin Pasta

Recipe and Photo credit: Amazing student Alexandra.

Lunch Box Bean Salad

You asked me for more bean recipes. Here’s a delicious packed lunch that’s great for both kids and adults. Even better, it’s vegan, gluten-free, and nut-free. Enjoy!

Substitute different fruits, vegetables, beans, and crackers to fit your preferences.

Lunch Box Bean Salad Ingredients

• One can of mixed beans drained and rinsed (butter beans, cannellini beans, chickpeas, and red kidney beans)

• 1 cup frozen edamame in the shell

• 1 tablespoon fresh parsley

• 1 tablespoon lemon juice

• ½ tablespoon olive oil

• ½ tablespoon balsamic vinegar

• Salt and pepper to taste

Lunch Box Bean Salad Directions

1. Bring a small pot of water to a boil and cook the edamame from frozen for 3 minutes. Drain and rinse with cold water. Peel and set the beans aside for the salad.

2. Combine all the ingredients in a bowl and mix.

Photo credits: Amazing student volunteer Olivia. In the lunch box pictured we have:

• Mixed Bean Salad

• Fruit (cut into fun shapes)

• Veggies

• Whole Grain Crackers

• Mixed Seeds

For another delicious bean recipe, check out Black-Eyed Peas with Kale and Sweet Potato

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Carrot-Strawberry-Mango Homemade Popsicles

Call them ice pops, popsicles, or paletas, these are a delicious, cool way to eat your veggies and fruits. And, they’re perfect for picky kiddos who don’t like to eat their veggies.

Makes 6 popsicles (will vary with size of moulds)

Carrot-Strawberry-Mango Homemade Popsicles Ingredients:

• 2 carrots, chopped

• 1 1/2 cup strawberries, fresh or frozen

• 1 cup mango, fresh or frozen

• 1/2 cup water

Carrot-Strawberry-Mango Homemade Popsicles Directions:

1. Peel and chop carrots. Put carrots into boiling water for 5 minutes, until fork tender.

2. Remove carrots from water and set aside.

3. Combine ingredients in a blender. Blend until smooth.

4. Pour mixture into popsicle moulds. Freeze until solidified. 

5. Enjoy!

Get more home-made ice pops (with hidden veggies) HERE.

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Peaches and Cream Popsicles

PEACHES AND CREAM POPSICLES

Makes 6 Popsicles (will vary with size of moulds)

INGREDIENTS:

• 8 cherry tomatoes, orange or red

• 2 cups peaches, fresh or frozen

• 2 tbsp honey (or maple syrup or agave syrup) *optional

• 1/4 cup coconut milk

• 1/2 cup water

DIRECTIONS:

1. Combine all ingredients in a blender. Blend until smooth.

2. Pour mixture into popsicle moulds. Freeze until solidified.

3. Enjoy!

Recipe and photo by the amazing dietetics student Alyssa Chai. Thank you Alyssa!

Click here for more homemade ice popsicles.

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Chocolate-Banana-Peanut Butter Macaroon Sandwich Cookies

CHOCOLATE-BANANA-PEANUT BUTTER MACAROON SANDWICH COOKIES INGREDIENTS:

• 4 bananas

• 1 1/2 cup desiccated coconut

• 3/4 cup flour

  Filling:

• 1/4 cup smooth peanut butter, natural (no added sugars)

• 1 tbsp. coconut oil, melted

• 1 tsp icing sugar (optional; for thickening the filling if it becomes too runny)

  Topping:

• 100g dark baking chocolate, melted

CHOCOLATE-BANANA-PEANUT BUTTER MACAROON SANDWICH COOKIES DIRECTIONS:

1. Preheat the oven at 375F (190°C). 

2. Peel and mash the bananas. Overripened bananas may be best to use, but bananas that are just ripe will also work just fine.

3. Mix in the coconut to the mashed bananas. Then, add the flour. 

4. Roll the mixture into bite-sized balls and put on a baking sheet. Slightly flatten the balls.

5. Bake for 15 minutes, until they start to turn golden.

6. Take them out of the oven to cool.

7. Combine the melted coconut oil and peanut butter. Stir until evenly distributed.

8. Spread a spoonful of peanut butter mixture onto a banana cookie, then sandwich with another banana cookie. 

9. Melt the chocolate in the microwave for 30 seconds on HIGH. The mixture should be mostly liquid with some chunks of chocolate. If it needs further melting, continue to heat for 10 or 15 second intervals and check between each.

10. Dip each macaroon into the melted chocolate, or drizzle the chocolate on top.

11. Set aside for the chocolate to set.

12. Enjoy!

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Fish Tacos

GLUTEN-FREE OPTION

SERVES: 2 / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES

This is a very simple fish taco recipe. It’s perfect for my absolute favorite fish, halibut. Don’t worry if you can’t find halibut in your local supermarket or your price range (halibut is expensive). You can also substitute other white fish such as cod. Even salmon works in this recipe. Be sure to use a large skillet for this recipe and don’t be tempted to use less oil for frying. Also, be patient and wait until your oil is truly hot before adding the fish to your skillet. All three of these errors will result in soggy fish. And, no-one wants a soggy fish taco.

FISH TACOS INGREDIENTS

• ¼ cup all-purpose flour (gluten-free if desired)

• ½ teaspoon plus a pinch salt, divided

• ½ teaspoon plus 1/8 teaspoon ground black pepper, divided

• 1 pound firm white fish, such as halibut or cod, cut into 2-inch chunks

• ⅓ cup vegetable oil

• 2 cups cabbage, shredded

• 2 tablespoons lime juice

• 1 teaspoon extra virgin olive oil

• 1 avocado

• 4 hard shell corn tacos (or 6-inch tortillas)

• ¼ cup chopped cilantro

• Hot sauce (optional)

FISH TACOS DIRECTIONS

1. Combine the flour, ½ teaspoon salt, and ½ teaspoon of pepper on a plate with a rim. Pat the fish dry with a paper towel. Dredge both sides of the fish fillets in the flour mixture.

2. Heat the oil in large skillet over medium high heat. Add the fish. Sauté, until the fish is browned on all sides, approximately 10 minutes.

3. Meanwhile, place the shredded cabbage in a small bowl. Add the lime juice, olive oil, a pinch of salt, and 1/8 teaspoon of pepper. Toss to evenly coat the cabbage in the dressing.

4. Slice the avocado.

5. Assemble your tacos. Top each tortilla with fish, cabbage, and avocado. Garnish with cilantro, hot sauce, and an additional squeeze of fresh lime juice.

INGREDIENT TIP: Using pre-shredded cabbage, often sold as coleslaw mix, is a fantastic time saver.

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