Blog
Ranch Dressing
So many of our favourite recipes from before we went nutritarian contained good old full fat ranch dressing. Whether it was on a salad, in a sandwich, or as dip for veggies, ranch was a mainstay in our home. I had a goal of recreating a collection of our favourite dressings and ranch was a top priority. It was no surprise though that it is the one that has taken me the longest to create. We hope you enjoy this full flavoured nutritarian style, guilt free Ranch Dressing as much as we do. Share it with your kids on a beautiful green salad with tomatoes, cucumbers and carrots, as a fun dip for veggies or with our Favourite FishTaco’s! Print Ranch Dressing (Nutritarian) From: Mommy Kristi After many tweaks and taste tests, we have created a ranch style dressing that we are satisfied with, not just because it tastes good but because it is essentially guilt free. Hope you enjoy this smooth creamy take on nutritarian style ranch. Ingredients 1 cup cashews 1 cup water 2 tsp apple cider vinegar 1 TB lemon juice 1 tsp white vinegar (optional but recommended) 1 tsp brown mustard ¼ tsp onion powder ¼ tsp garlic powder ¼ tsp pepper ¼ tsp salt (optional) 1-1,1/4 tsp parsley or ½ TB fresh parsley ⅛ tsp dill Method Place cashews, water, apple cider vinegar, lemon juice, white vinegar and brown mustard in a high powered blender and blend until smooth. Then power into a bowl and stir in onion powder, garlic powder, pepper, salt, parsley and dill. Chill and serve. 3.2.1249...
read moreMonkey Mix
Trail mixes are a great snack for kids. There are many different ways you can mix and match a variety of dried fruit & nuts. This one we call monkey mix because ALL the monkeys in the family seem to like it…even the not so hairy ones. Raw cacao nibs aren’t too flavourful on their own, but when combined with the sweetness of dried fruit such as goji berries, it becomes another little piece of all natural awesomeness. Did you know that even just one third of an ounce of raw cacao nibs or 9 grams, has over 100% of the daily iron recommendation? And Goji berries, well they really are a super fruit! They are high in vitamin A & C, calcium, iron, protein & fibre. Just be sure as with all dried fruit & nuts, to drink lots of water to compensate for the dehydration process and brush those teeth well to prevent tooth decay. Print Monkey Mix From: Mommy Kristi Just one of many wonderful trail mixes. Ingredients Cashews pieces Goji Berries Raw cacao nibs Banana chips (optional) Method Mix all and serve or pack in small containers to grab on the go. 3.2.1230...
read moreGreen Orange Julius
I have fond childhood memories of making orange julius & popcorn at a neighbourhood friends house on many a weekend. That is one recipe I couldn’t forget if I tried. So when I wanted to share this favourite with my kids, I knew it would mean just a few small changes before I could be 100% satisfied. This is how we make orange julius today and it is definitely a family favourite. Remember that a recipe is always just a template and you can always adjust it to your liking. You can either make it with fresh whole peeled oranges, or if you want a quicker version, you can use orange juice. (I have included amounts for both). Hope you enjoy. Print Green Orange Julius From: Mommy Kristi Serves: Makes 1 Litre Ingredients ¼ cup almond milk (or milk of choice) 2 large or 3 small oranges (peeled & quartered) or 1 cup orange juice 1 cup spinach (or more) ½ lemon (peeled & some seeds removed) 5 medjool dates 1 tsp vanilla ice (about 2 cups) Method Place almond milk, oranges or orange juice, lemon, spinach, dates & vanilla into blender in that order and blend until smooth. Add ice and then blend again to the consistency that you prefer. We do the blending in two steps to ensure that the spinach & dates are well blended before the ice goes in as blending too long will result in a warm drink. This is especially important if you don't have a high powered blender such as a blendtec or vitamix. 3.2.1230 ...
read moreFruit Salad Surprise
We love, love, love this simple twist on plain fruit salad. The flavours are so clean & fresh and stepped up just a notch by the orange juice, lime and subtle bits of mint. This is a great recipe for introducing fresh herbs to your kids as it’s flavor is very nonthreatening and even if the kids aren’t totally convinced, they’ll most likely overlook it because of the sweet, inviting taste of the fruit. In addition, I’m always looking for new and great ways to incorporate the herbs from our herb garden. There are all sorts of mint plants you can grow. We happen to have 2 varieties, one apple and one orange mint plant in our garden, both of which I love. Of course, you could always leave the mint out, but I would encourage you to try it at least once as it may just get you growing your own on a sunny window sill. That way you can make this salad at a moments notice and not have to purchase mint every time your kids ask for more. Print Fruit Salad Surprise From: Forks Over Knives, The Book A great kid friendly twist on simple fruit salad and a perfect way to start incorporating fresh herbs into kids meals. Ingredients Cantaloupe and/or honeydew Strawberries, sliced Blueberries and/or raspberries, blackberries Kiwi, sliced Mango cubed Orange sections (optional) Orange Juice Lime zest & juice Fresh mint, chopped small Method Cut the cantaloupe into ½ inch cubes, or use a melon baller and place in a bowl. Add strawberries, blueberries, kiwi, mango, orange sections. (Of course any of the fruit is optional and you can mix and match what you want. Lots of times I will leave the orange sections out because it's more time consuming to cut.) Add enough orange juice only partially cover the fruit. The more fruit obviously the more orange juice. I would say about 1-2 cups. Then add the lime zest and lime juice. About half a lime for a smaller batch & the whole lime for a big batch, adjusting to your liking. Sprinkle with the mint leaves and stir well. Can serve right away or refrigerate for one hour to let flavours mingle 3.2.1230...
read moreBanana Chia Oatmeal
When it comes to food, I’m really not afraid to try much of anything…Let me rephrase that, I’m really not afraid to try most anything of PLANT ORIGIN, however, ever since I was a child myself, I have had a real true aversion to porridge. That was one thing I just didn’t like and it was one of those things that my mom would make me eat. I had a pretty good stubborn streak so I would sit at the table for what seemed like hours, hoping to win the battle of time just so I wouldn’t have to finish my bowl of that awful, textured goop. Needless to say, warm cereals have never been cooked in our kitchen…that is… until recently… We all know picky parents usually equals picky kids, so just like the day I trained myself to like olives, I decided I was determined to like hot breakfast cereal as well. Not just to overcome my own aversion but more importantly because I didn’t want my children to not like hot whole grain cereals just because mom doesn’t and never made it for them. Plus, one just can’t ignore how good they can be for you and how well they can sustain an energetic child through the day. Well after a number of attempts, I finally came across this recipe for oatmeal and honest truth, it did the trick! I can officially say that because of this recipe, we are now an oatmeal loving family…myself included. Even if the kids aren’t hooked the first time, don’t give up …the health benefits and the low cost are worth your efforts. Boxed cereals are just so darn expensive these days and most of them aren’t good for anyone anyway. Print Banana Chia Oatmeal From: Mommy Kristi Ingredients 1 cup water 1 cup large flake rolled oats 1 cup almond milk 1 banana (slice into very thin rounds) 1 tsp chia seeds (or more) cinnamon to taste 3 TB date paste or 1 TB honey (optional) Method Pour water into pot and bring to a boil. Mean while gather other ingredients so they are close by (especially the almond milk). Once boiling, add the oats, give a quick stir, turn down the heat and add the almond milk. Add the banana & chia seeds and cinnamon to your liking. Stir frequently so as not to burn or have it stick to the bottom. The banana will eventually somewhat dissolve into the oatmeal. Once the oatmeal cooked, the last thing I do is add the honey or sweetener, stir until dissolved and then pour into bowls. Serve with additional almond milk & slices of banana on top, a tablespoon of peanut butter to stir in and alfalfa sprouts for the big kids in the family. 3.2.1230...
read moreCarrot Miso Spread
When I married my husband, I discovered many new things about the polynesian and aboriginal cultures that have deeply enriched my life for the better. One such example is their sincere generosity at all times and with all things. It doesn’t matter if there is a large eating or the plate in front of them is the only meal they’ll have all day, food is shared and given freely. There is never too little to share. One thing I didn’t expect though was just how much they loved MAYONNAISE hehe. Potato salad, macaroni salad, egg salad, sandwiches, mussels drenched in mayo & coconut milk and the list goes on. If only I could find a replacement for MAYO! Well although this doesn’t look like mayo, or taste like mayo, when it comes to sandwiches, I have finally found something that my husband and kids will choose as a spread even before, BELIEVE IT OR NOT, MAYO! The kids love it as a dip for pita chips and other crackers. It’s so versatile it goes with just about everything. Try it on fresh baked whole wheat bread to replace butter or in pita pockets stuffed with other yummy veggies. If you want to bake something fun with your kids, try our favourite PITA POCKET recipe coming soon. MISO is a traditional Japanese seasoning produced by fermenting rice, barley, and/or soybeans with salt and the fungus kōjikin, the most typical miso being made with soy. Their are different varieties that have different flavours. Shiro or white miso is the one that I prefer in this recipe. If you’ve never used miso, please don’t let it turn you off from trying this spread. Even if this is the only thing you use it for, this recipe makes it worth buying. I recommend the Amano brand as it is organic and uses non-GMO soybeans. I found it at our local health food store “Nutters”. You did read write when I said that this miso contains salt. This recipe is not salt free but as a general overall rule, we try to limit adding additional salt to our meals. The American Heart Association recommends consuming less than 1500mg of sodium (or salt) daily and ideally we should consume less than 1000mg a day. Because natural foods contain some salt, our goal has been to have no more than 300mg of added salt daily. The risks of too much salt and a further explanation about it can be found HERE. This recipe has about 40mg of sodium per tablespoon if you use the full 2 TB of miso that the recipe calls for. As with all the recipes you will find on this site, added salt is always optional and although the recipes are low in salt to begin with, feel free to see how low you can go and just salt to taste. This recipe is by Terry Walters, and is in her book Clean Start. Print Carrot Miso Spread From: Terry Walters, Clean Start A great spread for sandwiches, pita's or as a dip for veggies & crackers & pita chips. Ingredients 2 large carrots ¾ cup raw cashews 1 cup vegetable or chicken stock 1-2 TB light miso (I use white miso or "Shiro" miso, the Amano brand) Toasted ivory and/or black sesame seeds (optional) Method...
read moreKiwi Strawberry Pie
It’s always interesting when we have guests come for a visit because food seems to be central to a lot of our get togethers. Thus the dilemma of what to feed them really is just that, “a dilemma”. We love to share good food, but our idea of what good food is has really changed over time. In the past I usually made some sort of compromise because my idea of good food was what ever tasted good to our guests. I thought I would be content because I gave them what they wanted, but in actuality, I think I felt worse because I knew in the back of my mind that what I was giving them was not good for their bodies and if this is something I didn’t want to be feeding my children, then why would I feed it to theirs? What kind of message was I sending? Well this is a recipe that everyone can feel good about and completely disappeared at both of our last two get togethers…finished off by nutritarian and non nutritarian’s alike.It’s also a fun one to get the kids involved with. Every step (except for the fruit slicing for little ones) is kid friendly and it doesn’t matter how they layer the fruit, it will always turn out beautiful. As for the flavour, the caramel & nuttiness of the crust pairs perfectly with the tartness of some fruits so no need to worry if your berries aren’t quite as sweet or ripe as you’d hoped. I got this recipe idea from the companion book to the very insightful documentary, Forks Over Knives. I only had to make one small change to make it 100% guilt free. Please enjoy. Print Kiwi Strawberry Pie From: Mommy Kristi & Forks Over Knives Serves: 4 to 6 A great dessert that parents and kids can make together. No baking involved just all live natural whole food goodness. Although you can also bake the crust if you choose. Ingredients CRUST 1 cup dates ⅓ cup walnuts ⅓ cup cashews ⅓ cup almonds 1 tsp vanilla extract FILLING 2 to 3 bananas (sliced lengthwise) 8 oz strawberries, sliced (or half strawberries & half blackberries/raspberries) 4 oz strawberries, blended into a puree 1-2 kiwi (peeled & sliced) Method Add all the crust ingredients to a food processor and process until you achieve a nice sticky consistency. Press the blended crust into a pie pan. (You may have to grease your fingers slightly with some coconut oil just so they won't stick when pressing) If you want to bake the crust you can at 375' for about 20 minutes (watching that it doesn't burn) and letting cool afterwards, but you don't have to. It's just as good raw. Slice the banana's into flat ribbon strips and lay on top of the crust and press in slightly with your fingers. (This becomes a barrier between the sauce and the crust to prevent it from getting mushy). If using all strawberries, reserve half for later and place the other half of the strawberry slices on top of the bananas and press into any gaps that may remain. Pour the strawberry puree on top and smooth over. Layer the remaining strawberries & other fruits on top, decorating however you wish. Cover and...
read morePoly(nesian) Popcorn
It only makes sense that two of our most favourite foods: Popcorn & Coconut combined, would have the synergy necessary to take family movie night to a whole new level! We love this combination so much, when we think popcorn, we no longer think “butter”…instead it’s always “coconut, Coconut, COCONUT!” haha. Although this is not the ideal nutritarian snack, I have no problem feeding it two my kids as we consider it a great treat on occasion and a much healthier alternative to butter and heavily salted popcorn. Not to mention that the kids love it so much that the switch from the conventional took place without even a blink. In fact, there must be little hungry ghosts in our kitchen because before we actually start the movie, usually about half the popcorn is already gone. Hmmmm…. We also love popping our popcorn in a simple brown paper bag in the microwave. It takes less than two minutes and requires no additional kitchen appliances. Even my husband who seems to be the popcorn connoisseur of the family is more than satisfied with how it turns out when cooked this way and gets gratification out of the fact that we no longer pay more for convenience packaging and extra chemicals. So next time you get set for a kids movie night in, try our family favourite Poly(nesian) Popcorn instead of buttered popcorn and while your at it, why not switch the conventional soda pop for a nice cold Coconut Water? Note: As you may now know, we make it a goal to reduce the amount of salt, refined sugar, concentrated oil, dairy and other animal products that we put into recipes. This is not to say that we don’t ever eat animal products but the role they play in our cooking has switched from one of being the main dish itself to acting more like an occasional condiment. In addition, if we do choose to use a small amount of oil we prefer cold pressed, raw virgin coconut oil or first cold pressed extra virgin olive oil. Print Poly Popcorn From: Mommy Kristi Serves: 1 or 2 A movie night favourite gone tropical. The perfect combination of sweet & salty in this healthier twist on conventionally buttered & salted popcorn. Ingredients 1 brown paper lunch bag ¼ cup popcorn kernels 1-2 TB raw virgin coconut oil (melted) 1-2 tsp unrefined coconut sugar pinch of sea salt Method Add ¼ cup popcorn kernels to a brown paper lunch bag Close and fold over the opening two times Place in microwave and cook for approximately 1 minute and 30 seconds. (***This varies depending on your microwave, ours for example is exactly 1 minute and 22 seconds). To find out how long to cook in your microwave, set the time for 1 minute 30 seconds and listen carefully for the pops to slow down to around one pop a second and then turn off immediately and note the time. Never leave unattended and you must be careful as it goes from perfect to burnt VERY QUICKLY. Do NOT over cook. It took us a few times to figure out the perfect time for us. Transfer popcorn into a bowl sifting out any left over un-popped kernels Add the melted coconut oil, sprinkle on the coconut...
read moreCream of Chicken Soup (Non-Dairy & Optionally Vegan)
Campbell’s cream of chicken soup has been a staple in our pantry for years as a quick way of creating creamy soups, stews and sauces in various recipes. It wasn’t until I started looking for a healthier, dairy free and preferably animal free alternative that I realized how much we used it. If you love canned cream of chicken soup, then you are sure to want this recipe. I guarantee it will be one of the ones you add to your “go to list” and keep in an easy access location. Perhaps even dedicated to memory within a very short period of time. This recipe is so versatile & satisfying and a great substitute for anywhere that you would be tempted to open up a can of condensed cream of chicken soup. Our kids love it simply over a plate of steamed kale or as a warm dip for “broccoli trees”, but we also use it in recipes such as Hawaiian Haystacks, Veggie Pot Pie, and Vegetable & Chicken Stew with Dumplings. I haven’t opened up a can of Cream of Chicken Soup in I don’t know how long, because not only is this recipe much healthier for you, but it’s almost just as quick and easy to prepare and you decide what goes in it, whether you make it completely vegan or not & with salt or without. Note: One of the first things you will notice is that our home is NOT a nut free zone. We consider nuts & seeds to be a much healthier alternative to margarine, animal fats such as butter and concentrated oils, so we use them quite frequently in those recipes that would call for such. Tip: We like to blend the ingredients for this recipe together and then store in a mason jar in the fridge so that it’s ready when you need it. Just simply shake to remix and add to your recipe at the end to thicken. Print Cream of Chicken Soup (Non-Dairy & Optionally Vegan) A great alternative to canned cream of chicken soup. It is dairy free & can be vegan if you choose). Make it thick for sauce or thin out with extra broth or water for soup) Store in the fridge blended but uncooked for quick access Ingredients 1 cup raw unsalted cashew nuts 4 cups water (or 1 box vegetable/chicken broth) 2 tsp onion powder ½ tsp garlic powder 1-2 TB chicken or faux-chicken seasoning (bouillon paste works best such as Organic Better than Bouillon) 2 TB cornstarch, flour, or your preferred thickening agent ½ - ¾ tsp salt (optional) Method Place all ingredients in blender except for 2 cups of water (or broth). Blend on high for about 2 minutes until smooth. Make sure mixture is smooth not gritty. A high-powered blender is optimal, (i.e. Blendtec, Vitamix). Then add the additional 2 cups water (broth) and blend again until well incorporated. Either store in fridge for later use, add to pot and heat over medium high heat stirring frequently until it starts to thicken, and/or add to recipes as called for. Makes just over 1 Litre of Sauce. Notes Found & adapted from http://www.wholefoodmommies.com 3.2.1230 Can you think of any dishes off the top of your head where you might find use...
read moreCoconut Water
Provided you are in an area where you have access to “young coconuts”, it just doesn’t get any better than seeing your little ones sipping on cooled, refreshing coconut water straight from the coconut itself…especially after a long day of playing hard outside in the sun. There isn’t a sports drink or pedialyte pop out there that could win over first place in my heart from the natural coconut water of a young coconut with it’s sweet, nutty flavor and it’s high electrolyte and mineral content, with no artificial colours, flavours, or preservatives…It is, in my mind, simply pure, all natural AWESOMENESS. Although I think it is important to support local grown and sold foods that are in season, I also consider it a blessing that we have access to and are able to experience such a wide variety of whole foods available to us from all over the world. My first experience with drinking coconut water however, was while on a humanitarian trip to the pacific islands of Tonga & Samoa where I attended a high school rugby game. Not only did I notice how awesome these young men were at playing rugby, but I also noticed that instead of the typical pop you might find at a sporting event here in North America, fans and players alike, were drinking with a straw straight from the coconut as their drink of choice. How brilliant! Now every time I have a sip of this refreshing drink, or see my kids enjoying it, I am reminded of the wonderful time I spent in the islands some years ago….truly a heaven on earth. The more you learn about coconuts and their versatility, the more you will fall in love with this tropical icon. We will show you many different ways to use coconut on this website and you will soon realize how much we adore it… and not just because my husband is polynesian. If you are going to try giving coconut water to your kids for the very first time, I would make a few suggestions: First, make sure it is well refrigerated or cold and make sure those little busy bodies are feeling thirsty. For some it is love at first site and for others it is an acquired taste, but it’s a lot easier to love when it is cold and needed. We like to serve it right in the coconut shell with a straw and the girls have fun scooping the young meat out with a spoon to eat afterwards. See Chocolate Coconut Pudding for a great dessert. When purchasing young thai coconuts, make sure the outsides are clean, crack and mould free. If the outside looks bad, don’t buy it, it’s too much of risk that it will be bad inside and a thus a waste of your hard earned money. Then be sure to refrigerate when you get home. There are many different ways of opening coconuts and we use different techniques for different purposes, but to help you, here I have included a great video demonstration by raw food chef: Russel James. Make sure the water smells good and tastes sweet. It’s ok if the flesh in the coconut is purple, some times this is the case, the water is probably still good. But...
read more
