Green Goddess Hummus

If you are familiar with my recipes, you know that I’m a BIG fan of quick, easy, AND delicious combinations. This hummus is one of those.

Loaded with quality protein (white beans, sunflower seeds, tahini, hemp hearts), fats (sunflower seeds, tahini, olive oil, hemp hearts) and carbohydrates (beans, tahini, spinach, parsley), this blend of nutrient powerhouses will definitely meet your energy demands and give your tastebuds a happy dance at the same time!

A note on White Beans:

Easier on Digestion than Garbanzo Beans: while I’m also a big fan of chickpeas, the butter beans have a tendency to be a little easier on the digestive system and, for those who struggle with chickpeas 👋🏽, the butter bean is a great substitute (and also provides a nice, creamy texture).

Degenerative Disease Prevention: Both beans and legumes contain a reliable source of non-digested compounds like fiber, phenolics, peptides and phytochemicals that are associated with reduced risk of many degenerative diseases, namely cancer and heart disease.

Cardiovascular Support: The high fiber quotient and mineral makeup of beans have been associated with lowered blood cholesterol and blood pressure, making them an important staple for cardiovascular disease prevention.

Fiber Content: Both beans and legumes have a diverse fiber profile, supportive of healthy digestion, and providing the body with good satiation, which may encourage healthy weight.

Quality Plant Protein: Consuming a diet high in quality plant protein will help keep the body satiated, energized, nourish the muscles, the brain, and support good immune, hormone, and digestive function. All beans are wonderful sources of plant protein and should be mainstays in a healthy, balanced diet.

Green Goddess Hummus

Makes aprox. 2 cups
1 can butter beans
1/3 cup tahini
2 cups packed baby spinach
½ cup packed parsley
¼ cup sunflower seeds
¼ cup hemp hearts
2 cloves garlic, minced
2 Tbsp fresh lemon juice
¼ cup olive oil
1 tsp cumin
½ tsp coriander
1 tsp salt
Fresh pepper
1 tsp maple syrup

• Place all ingredients in your food processor and combine until smooth.

Easy Coconut Yogourt

Decadent and delicious in that thick & sour way that yogourt is, this recipe is guaranteed to be a win, can save money on those store bought variations that are not that good, and is also incredibly gut supportive.

I’ve been making my own coconut yogourt for quite some time now and have given this recipe out countless times to workshop participants and clients. Those non-dairy folk who make it regularly, find that it opens many doors, love the versatility, and are often surprised by how easy it is to keep up with. This is one of those staple recipes that turns out every single time and is incredibly reliable.
To remind you again: this is SUPER EASY!!

About Coconut Kefir/Yogourt

The term Kefir refers to a fermented milk beverage.  Traditionally made with dairy milk, coconut kefir is much thicker with the consistency of yogourt, slightly sour, including all the health boosting goodness of a probiotic rich food.

Health Benefits of Coconut Kefir/Yogourt:

Stops sugar cravings
Aids in digestion and reduces inflammation in the intestines
Liver cleansing
High in minerals (calcium, potassium, zinc, selenium)
Cleansing effect on the endocrine system (thyroid, adrenals, pituitary, ovaries)
Increases energy
High in good quality fat
Supportive for heart health

Easiest Coconut Kefir/Yogourt

1 can full fat organic coconut milk (best brands to use for this recipe: Thai Kitchen & Earth’s Choice - the Cha brand will curdle)

1 probiotic capsule (50 billion) - if you have a probiotic with a lesser strain count, add as many as you need to make a 50 billion total

• In your blender, blend the coconut milk can contents until smooth - don’t skip this.

• Open the contents of your probiotic capsule (s) into a sterilized glass jar. Pour the blended coconut milk over the probiotic bacteria and stir with a non-metallic spoon or spatula until well-combined. Fasten your lid on loosely.

• Place your jar on the counter to ferment for 24 - 48 hours (not in direct sunlight). You’ll know your yogourt has fermented long enough when there are tiny little bubbles in the top layer and it smells a little sour. You can also taste it with a non-metallic spoon to see if it has that desired sourness. Mine always takes 2 days.

• Once the fermenting process is finished, transfer the yogourt to the fridge. It will thicken once refrigerated, so don’t worry if it seems runny.

• Your coconut yogourt will keep refrigerated for 5 - 7 days.

My Favourite Ways to Include Coconut Yogourt in the Diet:

✓ In Smoothies
✓ Topped with fresh or frozen fruit, a drizzle of maple syrup, & chopped nuts & seeds
✓ As is
✓ With 2 Tbsp of ground flaxseeds to support hormonal health & balance, and for hormone detoxification
✓ In creamy popsicle filling
✓ As a base for creamy sauces: tzatziki, herbed dressings/dips, in avocado lime crema

ENJOY!
If you make this Coconut Yogourt, please leave me a comment and let me know how it went! ♡

Garlicky Vegan Mashed Potatoes

There is one dish during a big Thanksgiving meal that seems a bit tricky to replicate without heaps of butter & milk: MASHED POTATOES. It’s been many many years now that I’ve been strapping on my apron for a day in the kitchen for Thanksgiving or Christmas and worked and reworked my vegan recipe twists on some good old standbys.

The time has come to share my mashed potato secret with you. And, to be honest, it’s not really rocket science or or anything overly tricky. The biggest tip I have for delicious vegan mashed potatoes, is roasted garlic. The butter substitute is very handy, but if you don’t have one, you can omit it and just cream your potatoes up with extra roasted garlic and almond milk.

OPTION: You can substitute some of the potatoes for some cauliflower. Why, you say?! Well, why not, my veggie loving friends….WHY NOT?

From my hot & steamy all day cooking party heart to yours ♥️

Garlicky Vegan Mashed Potatoes

Makes 6-8 Servings
6 medium-large potatoes, cut into 2” chunks (peeled or not peeled, you decide)
Optional: sub 2 potatoes for ½ medium head of cauliflower, cut into 2” florets
3-4 heads of garlic, roasted (organic garlic will definitely add more punch)
1/2 cup vegan butter/cashew butter/regular butter (my favourite to use here is Myokos cashew butter, but you can use ghee or another dairy substitute)
1/2 cup plant based milk (more if needed)
2-3 tsp himalayan sea salt
1-2 tsp garlic powder
1-2 tsp onion powder
Lots of fresh pepper

• In a large pot, bring salted water to a boil. Add potatoes (& cauliflower, if using) and boil until fork tender.

• Transfer cooked vegetables to your food processor (or a bowl and use a masher or a hand blender) and add in all other Mash ingredients. Blend until smooth. Adjust seasonings and taste until your little heart is perfectly satisfied!

Easy Vegan Cashew Pesto

We all look for that golden sauce that will boost and brighten a dish, especially when fresh herbs are in season and widely available. This is an easy to whip up pesto with no extra steps of toasting or soaking, that is creamy and smooth and can act as a dip, a sauce, or even a dressing. Oh and it’s rich in flavour, bright in colour, and can uplift a wearied soul in one mouth full!
We’ve been eating it by the spoonful over here - I like to spread it on a rice cake or cracker for a quick snack and my son likes it on toast. As a meal, I would serve this pesto alongside some roasted veggies, as a pasta or gnocchi sauce, over top of baked yams, tossed with roasted cauliflower, or with a piece of fish or chicken, if that’s your style.
Any way you like it, be sure to gobble it up while basil is abound and throw a few jars in your freezer for a fresh hit during the colder months.

Easy Vegan Cashew Pesto

1/2 cup cashews
3 Tbsp hemp hearts
3 cups fresh basil, packed
3 cloves garlic, minced
3 - 4 Tbsp Nutritional Yeast
Juice of 1 large lemon (1/4 cup)
1/2 tsp sea salt
2 - 4 Tbsp unsweetened almond milk

• Place all ingredients in your food processor and blend until smooth (this will take several minutes). Store in a glass jar for 5 - 7 days in the fridge or for 1 - 2 months in the freezer.

  If you make this pesto, be sure to let me know how it turns out in the comments below! Or better yet, post a pic on IG or FB and give me a tag 😊
  
  

Morning Apple Cinnamon Oatmeal

Need something new on your breakfast rotation?
I’ve been making this oatmeal for my family quite a long time and it feels like the right time to share it with you!

This recipe is super easy, uses ingredients you’ll likely have on hand, and is a very nourishing and delightful breakfast that all family members love. Stewing the apple chunks first is really what sets this oatmeal apart, so be sure to leave a bit of time to let the apples cook through until softened before adding in the oats. Once the oatmeal has cooked, don’t skip adding in those protein & beneficial fat-packed hemp hearts & chia seeds, and any additional nuts, seeds, ground flax, or fresh fruit you choose. These add ons push this simple meal into a more satiating and blood sugar balancing department to get everyone through a good morning feeling balanced, energised, and focused!

Happy Breakfast Making!

Looking for more Breakfast Tips? Read about Conquering the Breakfast Scramble here!

Morning Apple Cinnamon Oatmeal

Serves 2
Cook time: 20 minutes
2 medium apples, peeled, cored and cubed
2 Tbsp coconut oil
1/4 tsp salt
1 tsp cinnamon
2/3 cup rolled oats
3/4 cup almond milk
1/4 cup water
1 tsp vanilla
2 Tbsp hemp hearts
2 Tbsp chia seeds
1/4 cup raisins
1 Tbsp maple syrup
Coconut kefir or yogourt or milk for serving
Optional add ins: ground flax, chopped nuts or seeds, fresh fruit

• In a small sauce pan, warm apple chunks and coconut oil over a medium heat. Once hot, add salt and cinnamon and continue to cook, stirring often, until apple is softened (this will take a few minutes, approx: 7-10). Add oats and stir, toasting them slightly (about 2-3 minutes). Add milk and water and bring to an active simmer, stirring occasionally, until all the liquid is mostly absorbed (about 10 minutes). Remove from heat.

• Stir in vanilla, hemp heart, raisins, and maple syrup. Serve with coconut kefir/yogourt, or with a drizzle of almond milk over top and any add ins your lovely sleepy head desires.
  

  If you make this oatmeal, please let me know how much you love it or what you did differently to make it your own! AND be sure to sign up for my Newsletter and don’t ever miss a new recipe or a new class offering ♥️
  
  

My Everyday Morning Power Smoothie

After jumping on the Cancer Prevention band wagon, over a decade ago, I had myself on so many supplements and liquid formulas; I was juicing, and downing algae, consuming a LOT of powders and pills, and pulling my hair out trying to decide how to keep my body cancer free while keeping up with the expense and dedication to all the pill popping, powder pounding, and herbal shots I was on.
In the end, it wasn’t manageable long-term and I came to the realization that freaking out and experimenting with 100 supplements a day for a time period, was just a stage in the big process. Eventually, I learned how to stay calm, to prevent Cancer daily with regular regimes that were doable, that it was actually more beneficial to eat real foods and supplement sparingly and wisely, to prioritize rest and stress management, in order to fully heal and find a sustainable way forward.

One of the regimes I’ve held onto since then is the morning power smoothie and I cheerlead for it so loudly, that pretty well all my clients are pounding back the power smoothie every morning too.
Here’s the thing, you can get almost anything into a smoothie, if you’ve got a solid (and yummy) base to work with. And although I don’t advocate for out of control and/or random supplementation, there are a few that I swear by in order to keep those micro & essential minerals and vitamins at levels that help the body to thrive. It seems we can’t get around the vitamin & mineral depletions in a world where our output is so high and the toxicity levels unavoidable, that our body has to fight hard to consume enough, and utilize properly, all the vitamins & minerals it needs for optimal function. Supplementing smartly, with real food formulas, IS something I feel can greatly support better health and disease prevention long term.

As with everything I advocate for, the morning smoothie is entirely individualized according to the individual’s needs. For example, I may have a client add maca powder to aid with menopausal symptoms, or offer that another add moringa leaf powder to bring her iron levels up; we may decide that a distance runner needs a pumpkin seed powder boost to increase zinc and magnesium levels for recovery, and an autistic child would benefit from extra real food additions & protein, etc. So, individualize your own morning smoothie to suit YOUR NEEDS as you see fit. What I offer here is a base formula that you can change in whatever ways feel right for you.

Your Key Components to a Morning Power Smoothie

• All Macronutrients: Number 1 rule with composing a smoothie is to be sure it contains Protein, Carbohydrates, AND Fat. This is what I call the “Magic 3 Combo” that will help support blood sugar stability, increase energy and endurance levels, will aid with mood and mental focus & clarity, and help keep the body full for longer.

• Greens Powder Formula: Dried, real food, greens are an amazing way to add vital vitamins & minerals to your morning. Extra greens will aid with regular detoxification, elimination, with cell function & repair, will support regular Cancer & Disease Prevention, as well as all organ function. Look for a formula that does not contain additional flavours or additives that you don’t recognize as real food. The one I use is made by Enerex (I have no affiliation with this company, I just like the blend and can buy it locally).

• Vitamin/Mineral Formula: Now being in my forties and accepting the fact that my body just doesn’t have the same stamina, endurance, and capability to recover as it used to, I want to be sure that I am getting all those additional vitamin/mineral requirements that I know are harder than ever to receive & absorb through real food sources. I have turned on to this real food supplement company that makes supplements ALL from organic, dried real food sources and I just LOVE that adding a daily scoop to my morning smoothie eases my mind a little knowing that I am, in the least, getting a good does of vitamins & minerals in this one meal. It’s called Women’s Pure Food A to Z, made by Pranin Organic (I do have an affiliation with this company, the ONLY one I have because I love it so much!). If you purchase, use discount code: cindy 😊

• Berries: All berries are packed with antioxidants, which are potent cancer fighting, free radical neutralizing nutrients that are a DAILY MUST. We pick ours in the summer from the local organic farm and freeze them in ready-to-use containers so that we don’t have to buy them in plastic during the winter months. Any berry will do here: blueberries, blackberries, strawberries, huckleberries, etc. all are nutrient & antioxidant powerhouses.

• Tahini: If you didn’t already know, tahini is a bit of an underdog in the world of nutrition. This superstar seed butter is PACKED with nutrition that every one needs! High in protein, healthy fat, calcium, selenium, iron, zinc, just a Tablespoon or two in your morning smoothie can give you a daily health kick like no other.

My Everyday Morning Power Smoothie

1 cup coconut water (electrolytes)
1/2 banana (carbohydrate)
1 cup blueberries/mixed berries (carbohydrate, antioxidants)
1-2 Tbsp tahini (protein, fat, minerals)
1-2 Tbsp hemp hearts (complete protein, fat)
1/4 cup coconut kefir (ideal) or coconut cream/milk (fat, probiotics)
1 scoop greens powder (minerals/vitamins)
1 scoop Pure Food formula (minerals/vitamins)
Personalized Add Ins (maca, mushroom blend, probiotics, ashwaghanda, goji powder, etc.)

• Place all ingredients in your blender and combine until smooth.
  

Smoothie on people.
Live well, eat well, drink a smoothie a day.
Feel awesome.

Vanilla Cashew Coconut Milk

Making your own nut milk has unending health benefits.
The store bought ones are mostly water, loaded with preservatives to extend shelf life, sweetened with added sugars, and bulked up with stabilizers and thickeners.

One of the most common additives we find in store-bought nut milks is carrageenan. There are piles of studies that link this preservative to intestinal inflammation, liver & colorectal cancers, as well as immune suppression and fetal toxicity & defects.  Packaged nut milks also tend to have the addition of health depleting vegetable oils and are often fortified with vitamins and minerals that are difficult to absorb and may stress the digestive system and the kidneys.

Making nut milk your self ensures that you know exactly what’s in there.

There is no processing that removes the nutrient qualities of the nuts (or the coconut in this case), you get to choose your quality of water, you may sweeten it with whatever you like or omit what you don’t, and the satisfaction just has no substitute.

It may seem overwhelming to think about regularly pulling off homemade nut milk to feed your family. But honestly, once you get into the groove of soaking the night before and allotting 10 minutes of blending and squeezing, it becomes something far more attainable than just giving it a pass because it’s easier to buy it. The benefits far out-weigh the hassleand it feels pretty good to watch your loved ones glug down your homemade goodness.

This here is our current most favourite day-to-day nut milk that we consume in our house. Feel free to swap in the nut of your choice or reduce the sweetness. I’ve been using cashews lately because they are creamy and more affordable than almonds, but this milk is wonderful with almonds.

Even if you are unable to keep up with the homemade nut milk demands, just give it a try a few times and see how it feels. My guess: it’s gonna feel pretty darned good.

Print

Vanilla Cashew Coconut Milk

Prep Time: 10 minutes

Total Time: 10 minutes

Category: Breakfast, Drink, Snacktime, Anytime

Cuisine: Vegan, Real food, Nutrient-dense, Vegetarian

Yield: 6-8 servings

• Ingredients

  • 1 cup cashews, soaked overnight

  • ½ cup shredded coconut, soaked overnight

  • 5 cups water

  • 2 medjool dates

  • 2 tsp vanilla

  • Pinch sea salt

Instructions

1. Soak cashews and coconut overnight.

2. Drain and rinse cashews and coconut.

3. Place all ingredients in a blender and blend until smooth and creamy.

4. Strain through a nut milk bag, squeezing as much liquid as possible, and transfer to a large glass container.

5. Will keep for 3-5 days in the fridge.

Be the kitchen super star I know you can be.
Know what’s in your food & make it your self.