Naturopathic By Nature

Healthy Eating & Healthy Living

Navigation

Tuna Salad (dairy-free!)

by Leave a Comment

TUNA SALAD (DAIRY-FREE!)

Look at this – a tuna salad recipe from scratch made without mayo! And get this – it tastes really good! It’s also very easy to make.

I don’t have anything to say about this, except to try it, experiment with different chopped veggie combos & let me know if you like it 🙂 

The ingredients we used for this Tuna Salad. Chopped celery, cucumber, & peppers are also a great addition.

Ingredients

  • 1 can tuna (flaked or chunk), drained with some liquid saved
  • 2-4 Tbsp purple onion, finely chopped
  • 1 celery stalk, chopped finely
  • ¼ cup red bell pepper, finely chopped
  • 2-4 Tbsp dill pickle, finely chopped (optional)
  • 2 Tbsp tahini (sesame butter)
  • 1.5 Tbsp apple cider vinegar
  • 2 tsp olive oil (you may want to add more at the end to your liking)
  • salt & pepper to taste

Method

Add tuna with chopped veggies. Add tahini, vinegar, oil & mix together well. Add salt & pepper to taste, and a little more oil if you think it needs it.

Tuna Salad – great with rice crackers, in a wrap or pita, or on top of a bed of mixed greens.

Easy & Delicious Never Fails Granola

by Leave a Comment

EASY & DELICIOUS NEVER FAILS GRANOLA

Granola is a classic meal & snack that everyone likes… but what’s even better is how easy it is to make… We even gave it as Christmas gifts last year, which was a hit!

Granola is one of the easiest things to make … and eat! I always make a double batch of this so that it lasts at least 1 week.

Although the ingredient list is long, you can jazz up or down your granola as you wish. Just making it out of oats, coconut, a handful of seeds & nuts, and whatever dried fruit you have on hand still makes an awesome granola. Otherwise, you can really get creative with this recipe and make it different every time, or find a combination that you like and keep it consistent. Either way, you’re sure to enjoy eating it.

Ingredients

  • 3 cups large oat flakes
  • ½ cup brown rice bran or wheat germ (optional)
  • ½ cup unsweetened shredded coconut (optional)
  • ½ cup raw sunflower seeds
  • ¼ cup sesame or flax seeds
  • 1 cup chopped nut mix – almond, pecans, cashews, walnuts, etc.
  • a few sprinkles of cinnamon
  • 1 cup dried fruit – chopped dates &/or apricots, raisins, cranberries, goji berries
  • 1 tsp pure vanilla extract
  • 1/2 cup melted coconut oil or non-GMO canola oil
  • 1 cup honey or maple syrup (which pairs especially good with coconut oil!)

Directions

– Preheat oven to 325.

– Mix oats, nuts, rice bran/wheat germ, seeds, & cinnamon in a large bowl.

– Heat oil & honey (or maple syrup) in a small pot over medium heat. Add vanilla extract while heating. When it’s bubbling, remove from heat and pour liquid mixture over dry mixture.

– Stir well, to coat all of the oat mixture.

– Spread oat mixture evenly in a shallow pan or cookie sheet. (You may have to do this in batches so oats are not layered too thick). Bake for about 20 minutes, stirring every 5-7 minutes until golden brown. Allow to cool completely before adding dried fruit.

– Store in an airtight container. And enjoy it while it lasts! 

Smooth & Creamy Chocolate Avocado Pudding (Dairy-free, gluten-free, vegan)

by Leave a Comment

I have a confession to make … I do NOT like avocado! I have tried it in salads, on sandwiches, as guacamole, and even as a face mask, I just can’t enjoy it. But, my next confession is that I LOVE chocolate pudding! I would choose chocolate pudding any day over any of Grandma’s pumpkin pie, Auntie’s famous carrot cake, Sister-in-laws to-die-for cheesecake, or other tantalizing dessert. 

So when I saw this recipe, I thought I would be open minded & give it a try. And I have to say that I was very impressed. The chocolate & sweetness factor is perfect, the creaminess is divine (and quite remarkable), and the options for toppings are endless. We choose to try organic shredded coconut, organic frozen wild blueberries, and organic raw whole almonds. You can find the original version of this recipe on this great blog by a Vancouver-based woman named Madhuri, who specializes in yoga & Ayurveda. I highly recommend her articles and videos for anyone interested in Ayurveda, yoga, and health in general.

So the next time you have some avocados but are tired of making guacamole and would rather something sweet – give this a try!

* And as a little disclaimer for others who are averse to avocado, this pudding has the least amount of avocado impact when eaten on the same day as it was made. Otherwise, the continuously ripening avocado flavour will start to creep in the leftovers.

SMOOTH & CREAMY CHOCOLATE AVOCADO PUDDING (Dairy-free, gluten-free)

Creamy & Sweet Chocolate Avocado Pudding!

Serving size 1-6 (depending on your generosity level)

Ingredients

  • 2 avocados, ripe, medium size
  • 4 Tbsp maple syrup – I use generous tablespoons to mask the avocado 😉 
  • 4 Tbsp cacao powder
  • 1/3 cup vanilla or chocolate almond milk
  • 1/4 tsp pure vanilla extract

optional toppings:

  • shredded coconut
  • crushed or whole nuts (pistachios, almonds, walnuts, etc)
  • berries (blueberries, strawberries, raspberries)
  • sliced banana
  • crushed candy cane (to get into the Holiday spirit)

Directions

It’s as easy as 1, 2, 3!

1. Cut the avocados in half lengthwise, scoop out the pit & scrape the avocado flesh into the blender.

2. Add all the other ingredients and blend.

3. Garnish with toppings of your choice, and serve.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)

by Leave a Comment

This cozy soup will satisfy your comfort food soup craving on a chilly day – it is smooth, sweet & flavourful. The pumpkin seed garnish gives a nice little crunch, as well as some protein and minerals such as zinc, magnesium, & iron.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)
 
Print
Prep time
Cook time
Total time
 
This is a nice soup with spices that are energetically warming - ginger, cumin, coriander, and cinnamon!
Author:
Recipe type: Soup
Serves: 4-6
Ingredients
  • • 1 medium butternut squash
  • • 4 large carrots, peeled & cut into 1” chunks
  • • 1 large yam, peeled & cut into 1” chunks
  • • 1 Tbsp olive oil
  • • ½-1 tsp sea salt, plus more to taste
  • • 1 Tbsp coconut oil or olive oil
  • • 1 large onion, chopped
  • • 4-6 garlic cloves, chopped
  • • 2 inch fresh ginger root, chopped
  • • 2-3 tsp ground cumin
  • • 1-2 tsp ground coriander
  • • pinch of cinnamon
  • • 5-6 cups water or veggie stock (less for thicker soup, more for thinner soup)
  • • Toasted or raw pumpkin seeds, for garnish
Instructions
  1. To Roast veggies:
  2. Preheat the oven to 400 degrees F.
  3. Rinse off the squash well, poke small holes randomly throughout the squash with a paring knife to allow the air to escape while roasting. Place on a small baking sheet or roasting pan.
  4. In a large bowl, toss together yam & carrots with olive oil & salt, and place on a baking sheet.
  5. Roast veggies in oven for 30-40 minutes until tender. The squash will likely need to stay in for another 20 minutes. When done (when you can cut through the squash easily with a knife), remove from oven & set aside.
  6. To get the soup ready:
  7. Heat 1 Tbsp coconut or olive oil in a large pot over medium heat. Add onion and stir. Cook until onion is soft and translucent, about 5 minutes. Add garlic, ginger,cumin, & coriander. Stir for about 1 minute to toast the spices. Add the roasted veggies and broth. Take the cooled squash, cut it in half, scoop out the seeds into the compost and scrape out the flesh into the pot. Bring to all ingredients to a boil. Reduce heat to medium-low & simmer for about 5 minutes.
  8. Puree soup using a hand blender. If you don't have one, very carefully puree it in a blender in batches. If you want a thinner soup, add more stock or water at this point and blend together.
  9. Add a pinch of cinnamon and salt to taste. Adjust any of the other seasonings at this time.
  10. Serve hot, garnished with pumpkin seeds. Yum!

 

 

Banana Chocolate Chip Muffins (gluten & dairy free, vegan)

by Leave a Comment

Yummm fresh out of the oven!

These muffins are delicious as a snack or sweet treat. Investing in good dark chocolate chips is the key ingredient here! We use organic 70% dark chocolate chips from Corn Crib but any dark or semi-sweet chocolate chip will do. 

This recipe was modified from the ‘Banana’Walnut Muffins’ recipe from the awesome “Whole Life Nutrition Cookbook” (see their website for more amazing recipes, health information & information on their cookbooks http://www.nourishingmeals.com).

*Sensitive to corn & want to avoid xanthan gum? Check out the Banana Blueberry Walnut Muffin recipe for substitutions for xanthan gum.

Banana Chocolate Chip Muffins (gluten & dairy free, vegan)
 
Print
Prep time
Cook time
Total time
 
Banana and chocolate chips will always be a classic combination for muffins.
Author:
Recipe type: gluten-free baking
Serves: 12-16 muffins
Ingredients
  • 2 ½ cups brown rice flour
  • ½ cup tapioca starch
  • ¼ cup ­each brown & raw cane sugar
  • 2 tsp baking powder
  • 1 ½ tsp xanthan gum (omit if you are corn-sensitive)
  • 1 tsp baking soda
  • ½ tsp salt
  • ½ cup uncooked millet (optional)
  • 2 cups mashed ripe bananas
  • 1 cup vanilla ‘mylk’ (rice, almond, coconut, hemp, etc), near-room temp
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla
  • 1 ½ cup dark chocolate chips (organic, if possible)
Instructions
  1. Preheat oven to 375 F. Lightly oil muffin tins or line with paper cups.
  2. In a large bowl, combine brown rice flour, tapioca starch, sugar, xanthan gum, baking soda, baking powder & sea salt. Mix together well.
  3. Place bananas in a 4 cup measuring cup or bowl, and mash with a fork. It should measure about 2 cups. (*Tip: to prevent coconut oil from clumping, use fresh ripe bananas or if you use frozen bananas, ensure that they are at room temperature.)
  4. Mix melted coconut oil with near-room temperature 'milk', vanilla extract, and mashed bananas.
  5. Pour wet ingredients into dry ingredients bowl and mix together – take caution not to overmix. Fold in chocolate chips & uncooked millet.
  6. Spoon batter into muffin tins until about ¾ to full (for smaller muffins, or completely full for larger muffins). Bake at 375 F for about 20-25 mins.
  7. Gently take muffins out of muffin tin (may need to loosen sides with a knife) and place onto wire rack to cool.

Banana Blueberry Walnut Muffins (gluten & dairy free, vegan)

by Leave a Comment

I <3 Muffins!

Muffins are a great snack to have around for a quick bite when you’re on-the-go or need a little fuel to get you through the morning or afternoon. These muffins are both moist & hearty with a nice crunch from the walnuts. They are sure to impress the whole household!

A word about ‘xanthan gum’: Xanthan gum is a powder added to gluten-free baking to provide a ‘gluten’ texture to the baked goods. However, many people’s digestive systems do not tolerate this gum well, because it is derived from corn and, well, it is ‘gummy’. So you may want to consider replacing this ingredient with egg, ground flax seed, or ground chia seed. Or, you can omit it in most cookie & muffin recipes and not really notice a different in the texture. But it is best to keep xanthan gum in your gluten-free pancake, cake & bread recipes whenever it is called for.

Substitution for xanthan gum:

1. If you want to add a little fluffiness to any gluten-free recipe, you can always add a whisked egg or two to the wet ingredients. 

2. In a small bowl, add 1 Tbsp ground flax or chia seed with 2 Tbsp hot water. Let sit for 3-5 mins and add to wet ingredients.

Banana Blueberry Walnut Muffins (gluten & dairy free, vegan)
 
Print
Prep time
Cook time
Total time
 
These muffins are a modified version of the classic Banana Chocolate Chip muffins (also gluten and dairy-free!)
Author:
Recipe type: gluten-free baking
Serves: 12-16 muffins
Ingredients
  • 2 ½ cups brown rice flour
  • ½ cup tapioca starch
  • ¼ cup ­each brown & raw cane sugar
  • 2 tsp baking powder
  • 1 ½ tsp xanthan gum (*see the 'A word about xanthan gum' post for substituting xanthan gum)
  • 1 tsp baking soda
  • ½ tsp salt
  • 2 cups mashed ripe bananas
  • 1 cup vanilla ‘mylk’ (rice, almond, coconut, hemp, etc)
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla
  • 1-2 cups frozen or fresh blueberries
  • 1 cup walnut pieces
Instructions
  1. Preheat oven to 375 F. Lightly oil muffin tins or line with paper cups.
  2. In a large bowl, combine brown rice flour, tapioca starch, sugar, xanthan gum, baking soda, baking powder & sea salt. Mix together well.
  3. Place bananas in a 4 cup measuring cup or bowl, and mash with a fork. It should measure about 2 cups.
  4. Add melted coconut oil to dry ingredients and stir vigorously until there are several small clumps (it doesn't have to be perfect, it's just one way to avoid the melted coconut oil from clumping when colder ingredients are added).
  5. Mix milk & vanilla into mashed bananas.
  6. Pour wet ingredients into dry ingredients bowl and mix together. Fold in blueberries and walnuts.
  7. Spoon batter into muffin tins until about ¾ to full (for smaller muffins, or completely full for larger muffins). Bake at 375 F for about 20-25 mins.
  8. Gently take muffins out of muffin tin (may need to loosen sides with a knife) and place onto wire rack to cool.
  9. Enjoy!

Our Favorite Falafel Recipe (gluten-free, vegan)

by 2 Comments

OUR FAVORITE FALAFEL RECIPE (gluten-free, vegan)

This is the best falafel recipe we have come up with so far! It’s an adaptation of many different recipes & has taken some time to perfect. If you have other suggestions on improvements or you’ve made successful changes, be sure to let us know! Hummus is a great addition, as well as the dips & sauces we recommended here. But feel free to get creative and serve these tasty falafels with anything that you wish.

One of Nick’s favorite ways to get creative is to shape the falafels into little hearts – this makes for an artistic and lovely meal 🙂

 

Nick’s special heart-shaped falafels with side of tahini lemon sauce, cucumber tzaziki dip, hummus & sliced cucumber.

Ingredients

  • 4 cups chickpeas (or 2 x 15-oz cans)
  • 1-2 cloves garlic, minced
  • 2 tsp cumin, ground
  • 1 tsp each ground coriander & turmeric
  • 1 tsp salt
  • ½ cup finely onion, minced (or 6 scallions, minced)
  • ¼ cup packed parsley, minced
  • ¼ cup water (a splash more if you used dried parsley)
  • 1 Tbsp lemon juice
  • a few dashes of cayenne (and a few dashes more for a bit of spice)
  • 1/3 cup gluten-free flour (we use Bob’s Redmill All Purpose Gluten-Free Flour)

Directions

– Rinse chickpeas & drain them well.

– Combine all ingredients but flour in a food processor (or mash in a bowl) until you have a uniform batter.

– Add flour and stir until thoroughly combined. (You can cook them now, or store in a covered container for several days)

Cook via frying:

– Heat a heavy skillet and add about 3 Tbsp oil over medium-high heat. When a drop of the batter sizzles when dropped into the oil, start dropping tablespoons full into the oil, flattening with the spoon so that you have small pancakes. Cook about 5 minutes per side; or until it is crisp on the outside and still soft on the inside.

– Place on paper towels to soak up grease & serve with your favorite sauce, dip, hummus, and pita.

Cook via baking (lower fat and still really tasty!):

– Preheat oven to 400F. Grease a baking pan & make batter into 1.5” balls (or 2” heart shapes) & flatten them to 1/2” – 3/4 “ thickness

– Bake for 10 mins one side, flip & bake another 10 mins the other side. Then broil 2 mins each side.

Recommended Sauce & Dip Recipes:

Tahini-Lemon Sauce Yields 1- 1 ½ cups (from Moosewood Cookbook)

  • ¾ cup sesame tahini
  • 5 Tbsp. fresh lemon juice
  • 1 medium garlic clove, minced
  • ¾ – 1 cup water
  • Salt to taste
  • Fresh parsley
  • Cayenne to taste (optional)

– Place tahini, lemon juice and garlic in a food processor or blender. Begin to process.

– With the motor running, add water until sauce reaches desired consistency (thinner than peanut butter, thicker than mayonnaise, in my opinion).

– Transfer to a small bowl or container, and season with salt, parsley, and cayenne if you want a little kick. Cover and refrigerate until you’re ready.

Cucumber-Tzaziki Dip

  • 1 cucumber
  • 1 clove garlic, minced
  • 1 Tbsp dill (dried, more if fresh)
  • dash salt & pepper
  • 2-3 dallops plain yogurt or sour cream

– Blend all ingredients together and serve.

Quick & Easy Healthy Homemade Meals: Creamy Pesto Pasta (gluten-free)

by Leave a Comment

CREAMY PESTO PASTA (gluten-free)

This recipe is a favorite in our household – definitely a once per week dish (at least!). It’s easy to make and is so satisfying with the perfect combination of mixed greens, pasta, and creamy pesto. The ingredients list may look daunting but it’s only because this dish is loaded with tasty veggies! And in the end, this dish is very versatile – you can use any combination veggies that you have on hand and it will be delicious.


 

Yummy creamy pesto, pasta & fresh mixed greens!

Prep Time: 15 mins

Cook Time: 15 mins

Serves: 4-6

Ingredients

  • 1 package of your choice of pasta or spaghetti noodles*, cooked
  • 1 Tbsp olive oil
  • ½ purple onion, chopped finely
  • 1 cup broccoli, chopped (use both floret & stem)
  • 1 yellow bell pepper, chopped (ideally organic – it’s high on the Dirty Dozen List)
  • 6 sprigs of asparagus, chopped into 1” slices
  • 6 mini portabello mushrooms, sliced thin
  • ½ cup plain organic yogurt (optional)
  • ½ – 1 cup your favourite homemade or store-bought pesto
  • baby mixed greens – spinach, mustard greens, baby kale, arugula, frisee, mizuna
  • handful cherry tomatoes, halved
  • green onions, for garnish (optional)

Optional addition for meat or meat alternative:

  • 1 chicken breast, cut into 1” cubes, cooked
  • 12-18 small prawns, deveined & shelled and cut in half, cooked
  • ½ block extra firm tofu, cut into 1/2” cubes sauteed in 1 Tbsp each olive oil & soy sauce

*Feel free to use any type of penne or long thin noodle… Try Tinkyada brown rice fettucini or spaghetti, TruRoots Ancient Grains Spaghetti,  Prairie Harvest linguine or spaghetti, or TruRoots Penne (available at Costco) to keep it gluten-free. Or, you can use whole wheat spaghetti, spaghettini, or linguine if gluten is not a worry in your household 🙂

Directions

–       Prepare pasta by bringing a large pot of water to a boil. Break uncooked pasta in half and add to boiling water, along with a pinch of salt. Turn heat to medium-high and let boil for 7-10 mins, or until el dente. Drain & put aside when done.

–       In a large skillet, heat oil over medium heat. Add all veggies into the pan and sautee until veggies are tender (but still a little crunchy) – about 7-8 mins.

–       Turn heat down to low, add yogurt & pesto to veggies. Add pasta and stir to coat.

–       Arrange baby mixed greens on a large plate. Add halved tomatoes on top of greens. Top this mixture with pasta & veggie mix, optional garnish, and serve while hot.

Enjoy! 🙂