Real Food Recipes

From my kitchen to yours! Whether you’re new to cooking or have a knack for it, or have food sensitivities or eat everything – explore delicious real food recipes that I have created and photographed over the years.

Lemon Basil Spaghetti Squash Fritters

Posted by on Jul 21, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

Lemon Basil Spaghetti Squash Fritters

I don’t know about you, but I’ve pretty much used spaghetti squash only as spaghetti noodles – that is until now! I decided to get creative with it, and since I do love making various fritters – out came these yummy lemon fresh fritters! Finally – something else to do with spaghetti squash!

gluten free spaghetti squash

Lemon Basil Spaghetti Squash Fritters

Makes 12 – 14 fritters

Ingredients

1 spaghetti squash, cooked*
1 tsp extra virgin olive oil, plus more for cooking (approx. 1 – 2 tbsp per batch)
2 green onions, chopped
1 cup chopped spinach
2 eggs
¼ cup almond flour
¼ cup brown rice flour
1 clove garlic, minced
½ lemon zest and ¼ wedge juice
2 tsp dried basil
sea salt and pepper to taste

Optional – plain greek yogurt or sour cream for dipping

Directions

*To cook the squash – slice in half lengthwise, remove the seeds and brush with olive oil. Bake face up for 50 – 55 minutes at 400F until it can be pricked with a fork and “noodles” can be lifted out. Let cool a bit before following the remaining steps or cook the day before.

  1. Sautee green onion, garlic and spinach in 1 tsp olive oil
  2. Get 2 medium size mixing bowls. In the first bowl mix together the flours, basil, sea salt, pepper and lemon zest. In the second bowl, whisk together the eggs and squeeze in the lemon juice.
  3. Slice the cooked spaghetti squash down the centre to cut the noodles in half. Then remove the noodles and place in egg dish to coat.
  4. Add spaghetti squash and egg mixture to the flour and mix well.
  5. Heat 1 – 2 tbsp olive oil at medium heat on a skillet and form flat pancakes with the spaghetti squash mixture in your hands – place on the skillet once heated and cook until each side is crispy – approx. 4-5 minutes per side.
  6. Repeat step 5 until all of them are cooked.

Serve with plain greek yogurt or sour cream – optional with grated lemon zest in it and chopped green onion or chives.

gluten free spaghetti squash fritters

 

 

Avocado Fudgesicles – dairy free

Posted by on Jul 14, 2017 in Desserts n' Sweets, Whole Food Recipes | 0 comments

Avocado Fudgesicles – dairy free

It is getting HOT out – so I’ve been searching around for the coldest snacks I can find to help cool me down – and these avocado fudgesicles were a hit! They were so creamy and delicious – you won’t believe it’s bursting with nutrients from whole food and healthy fat from an avocado!

Now, I wish this recipe was mine – I really do. It’s such a winning recipe, chalk full of nutrients and real food! It’s from Nourishing Meals (The Whole Life Nutrition Kitchen) and they did a damn fine job with this recipe!

Since I’m also enjoying experimenting and practicing photography, sometimes the recipes I capture aren’t mine – but they are definitely worth sharing (and eating) – this is one of them. Enjoy!

Avocado Fudgesicles Recipe

nourishing meals, whole life nutrition kitchen, dairy free fudgesicles

 

nourishing meals, whole life nutrition kitchen, dairy free fudgesicles

Gluten Free Nut Free Protein Bars

Posted by on Jul 7, 2017 in Snacks, Whole Food Recipes | 0 comments

Gluten Free Nut Free Protein Bars

Everyone loves a thick, dense, chewy bar – something hearty that will actually keep you satiated for a long time. That was the goal of these bars! Plus, it’s gluten-free and nut-free for those who need it (it’s hard to find a bar out there with both of those qualities!) it’s made with ingredients you know and can trust and can source yourself which will certainly help if you have any allergies or intolerances. Enjoy!

gluten free nut free protein bars

Vanilla Coconut Protein Bars – Gluten and Nut Free

Makes 8 bars (3 x 1 inch)

Ingredients

¼ cup honey
4 pitted medjool dates
½ cup sunflower seed butter (nut free certified to ensure nut free)
½ tsp vanilla extract (gluten free certified to ensure gluten free)
1 cup rolled oats (gluten free certified to ensure gluten free)
½ cup shredded unsweetened coconut (may need to ensure nut free certified)
1 cup vanilla whey protein powder
3 tbsp water
1 tsp cinnamon

Directions

  1. Preheat oven to 350 F
  2. Blend honey, dates, nut butter, vanilla extract and cinnamon in a food processor until smooth – there will still be some chunks of dates
  3. Gradually add in the protein powder, then the shredded coconut and then the oats into the food processor. It will look like crumbs.
  4. Remove from the food processor and form into a ball, the dough will be thick.
  5. Gently spread the dough in a pan (roughly 8 x 7 inch or square pan) using your thumbs and palm of your hand to spread it out (it will be thick – but ensure it’s all together in one piece)
  6. Bake for 15 minutes. Let cool and then cut into 8 bars and gently lift out once completely cool. Store in the fridge for optimal freshness.

gluten free nut free protein bars

Broccoli Salad with a Creamy Whipped Sauce (dairy free!)

Posted by on Jun 30, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

Broccoli Salad with a Creamy Whipped Sauce (dairy free!)

It’s that time of year of fresh delicious side dishes! Enjoy this vibrant smooth and spicy sauce on this crunchy salad with whatever you’re bringing to a backyard BBQ! This creamy whipped sauce doesn’t have any cheese or dairy, so don’t fret if you happen to be tummy sensitive, this salad is for you! Another bonus – no mayo – so you don’t need to worry so much about the sun making this into a food poisoning disaster. Phew!

creamy broccoli salad, bbq side dish

Broccoli Salad with Creamy Whipped Sauce

Ingredients:

5 cups of small sliced broccoli florets (approximately 4 stalks)
½ cup chopped red cabbage
1 carrot, peeled and grated

Sauce

1 garlic clove, smashed and chopped
1 tsp grated ginger
1/4 cup sunflower seed butter
¼ cup apple cider vinegar
1 teaspoon maple syrup
1/4 cup extra-virgin olive oil
2 – 3 tablespoons water
pinch cayenne (1/8 tsp or more for more spice)

Toppings

2 tbsp currants
2 tbsp sliced almonds
1 shallot, sliced and cooked until crunchy
2 tsp butter (use olive oil if dairy sensitive)

Directions

  1. Chop broccoli into some florets and bring a medium pot to boil with about 1 inch of water. Once boiling, add broccoli and steam covered for 2 minutes. Remove from heat, drain water immediately and add broccoli to the bowl you will be serving the salad in to remove it from any heat.
  2. Slice and chop the red cabbage and peel and shred carrot. Set aside.
  3. Heat 2 tsp butter in a small skillet. Finely dice shallot and cook until browned and slightly crunchy, even burning it slightly.
  4. In a food processor, add all the ingredients of the sauce except the water. Blend well for 30 seconds until it looks whipped. Gradually add 2-3 tbsp of water to make it light and fluffy – it will not be the consistency of a salad dressing, it will be more like whipped cream.
  5. In the large bowl where the broccoli is, add the cabbage and carrot and toss with dressing – add the dressing gradually, just enough to coat the vegetables lightly. Then top with almonds, currants and shallots.

Apricot Wild Rice Stuffing (gluten free + vegan)

Posted by on Jun 23, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

Apricot Wild Rice Stuffing (gluten free + vegan)

I’m calling this “stuffing” even though it’s not stuffed inside a bird (though, I don’t see why it couldn’t). However, stuffing is so yummy – especially when it’s chalk full of whole food, veggies and healthy fats – that you should be able to eat this regardless – and making it outside of a bird, plus using veggie broth – makes this a dish you can serve to any vegan or vegetarian friend of yours that comes to dinner! Food for everyone.

Dinner side dish - apricot wild rice stuffing gluten free and vegan thanksgiving

Apricot Wild Rice Stuffing

Ingredients
1 ½ cups wild rice
2 cups chicken broth (use veggie broth for vegan friendly)
2 cups water
2 tbsp extra virgin olive oil
8 celery stalks, finely chopped
1 cup finely chopped kale, no stems (approx 3 leaves)
1 onion, finely chopped
1 bay leaf
½ tsp ground thyme
½ cup chopped pecans
1 cup chopped dried apricots (approx. 20 whole dried apricots)

Directions

  1. Heat a large saucepan on medium and add 2 tbsp extra virgin olive oil.
  2. Chop celery, onion, kale, apricots and pecans separately. Add celery and onion to the saucepan and cook until translucent. Set kale, apricots and pecans aside separately.
  3. Add rice, broth, bay leaf, thyme and water to the saucepan, stir, and simmer covered for 40 minutes – checking around 30 minutes to ensure you have enough liquid. Add more water as needed to prevent burning to the bottom of the pan.
  4. Remove the saucepan lid and reduce heat slightly. Stir frequently until remaining liquid is absorbed (approx. 5 minutes). Once absorbed, add finely chopped kale on top, place lid back on, and allow to steam until kale is soft. Stir into mixture.
  5. Stir in chopped apricots and pecans and remove bay leaf from the stuffing mixture. Enjoy!

Refreshing Kiwi Coconut Smoothie – 2 Recipes!

Posted by on Jun 15, 2017 in Breakfast, Whole Food Recipes | 0 comments

Refreshing Kiwi Coconut Smoothie – 2 Recipes!

Kiwi always reminds me that beauty is on the inside and never to judge a book by it’s cover. You cut it open and it just screams “WOW!”. It’s gorgeous and it’s wrapped in a boring brown package, I kind of love that.

Anyways, I couldn’t decide which I liked best between these two green smoothie recipes – one with spinach and the other with cucumber. They both taste great, but the cucumber one tasted especially refreshing with or without protein powder and the one with spinach tasted best with protein powder. So whether you enjoy powders or not, there’s a smoothie for you here.

Dairy free, and it takes “green smoothie” to a whole other meaning with a green fruit, green vegetable and a green healthy fat! Just for fun.

Breakfast - kiwi coconut smoothie dairy free protein green smoothie

Kiwi Coconut Smoothie #1 (tasted best with protein powder)

Ingredients

2 kiwis*
½ cup (approx. 5 frozen chunks) of chopped fresh or frozen mango
¼ of avocado
1 large handful of spinach
¼ cup lite coconut milk, or 2 tbsp regular coconut milk
½ cup water
Optional – vanilla flavoured protein powder (tested with a vegan vanilla brand)

*slice the kiwi in half, and use a large spoon to scoop out the inside instead of trying to peel it.

Directions – add everything to a blender and add more water if needed for desired consistency.
Recommended to blend all ingredients first, and then if adding a protein powder – add it afterwards and blend again.

Kiwi Coconut Smoothie #2 (tasted best with or without protein powder)

Ingredients

2 kiwis*
½ cup (approx. 5 frozen chunks) of chopped fresh or frozen mango
¼ of avocado
1/3 of a cucumber, sliced into chunks
¼ cup lite coconut milk, or 2 tbsp regular coconut milk
½ cup water
Optional – vanilla flavoured protein powder (tested with a vegan vanilla brand)

*slice the kiwi in half, and use a large spoon to scoop out the inside instead of trying to peel it.

Directions – add everything to a blender and add more water if needed for desired consistency.
Recommended to blend all ingredients first, and then if adding a protein powder – add it afterwards and blend again.

Breakfast - kiwi coconut smoothie dairy free protein green smoothie2

Homemade Sweet Potato Fries

Posted by on Nov 30, 2016 in Lunch & Dinner, Whole Food Recipes | 0 comments

Homemade Sweet Potato Fries

Who doesn’t love fries? When I posted this image on instagram I was able to use every and all possible hashtags for various diets – no matter what your diet philosophy – paleo, vegan, vegetarian, gluten free, dairy free, etc – everyone can enjoy these!

Now, I can’t really say this is MY recipe – when something calls for such minimal ingredients, how can one really claim it as theirs? Plus, there aren’t really exact quantities. But, I’m sharing it anyways because why not 🙂

gluten free sweet potato fries

Sweet Potato Fries

Ingredients

  • Sweet potato (1 sweet potato the size of your fist and length of your hand will give you about 2 – 3 servings so use as many as you need)
  • Olive oil (enough to coat the fries evenly – approx 1-2 tbsp per sweet potato used)
  • Seasoning (I used my taco seasoning – approx 1 tsp of it per sweet potato as I keep a huge batch of the seasoning always made)

Directions

  1. Preheat the oven to 400F
  2. Using a mandolin slicer* – add the blades that will slice the potato into thin matchsticks – mine were about 1.5mm wide.
  3. Bake for 17 – 20 minutes until slightly brown, ensure to stir them around after 10 minutes to cook all sides – if you prefer them extra crispy, turn your broiler on for the last few minutes but watch carefully as there is a fine line between extra crispy and burnt. When I do this I use an oven safe baking spoon/spatula/flipper with a long handle to continually stir them (yes, the oven door is open when I do this, and yes, please where oven mitts). That way all sides of the fries get nice and crispy without getting burnt.

*If you do not have a mandolin slicer — cut the potato in half, then each half in half again so the potato is in quarters. Slice approx 1.5 mm slices from each quarter. You’ll notice these slices might be quite thick – cut though in half as well so you’re left with small matchsticks.

gluten free sweet potato fries

A nutrition journey is about what you GAIN, not lose + eating delicious food (11 recipes)

Posted by on Jun 29, 2016 in Blog, Success Story, Whole Food Recipes | 0 comments

A nutrition journey is about what you GAIN, not lose + eating delicious food (11 recipes)

Yes – I still exist, even though I haven’t published anything on my site in awhile 🙂

I just realized I’ve been depriving all of you wonderful people from recipe updates and ideas! How selfish of me.

How come? Well, I’ve actually been busy working on recipes over at Precision Nutrition’s Encyclopedia of food (a database to help educate you about specific foods – storing, cooking, nutrition info and more – and provides a recipe to go along with it) along with many other talented individuals. So come on over and receive 4 new recipes each month! 🙂

I always say, the best way to build a relationship with food is to get to know it – so try and introduce yourself to a new food this week and learn about it. Kinda like a human relationship right? To grow the relationship you need to spend time, get to know each other, treat each other with respect and determine if you’re right for each other 😉

Stayed tuned for the following recipes in the Encyclopedia over the course of several months:

EofFcranberry
EofF almonds

EofF blackberry

EofF cranberry

EofF curly endive

EofF garam masala

EofF Kiwi

EofF spaghetti squash

EofF swiss chard

EofF acorn squash

EofF zucchini

I’ll continue to update my instagram account as I create more and more recipes to help my photography evolve 🙂

It’s also that time of year again! As most of you know, I’m a nutrition coach at Precision Nutrition and I accept clients only ONCE a year – every July – to work together for a solid 12 months. And since July is around the corner (July 12th to be specific), I just wanted to send out a reminder 🙂

Women can sign up to receive a discount here

Men can sign up to receive a discount here 

Because discounts are nice 🙂

As I wrap up another year of clients – I am continually inspired by them and reminded that a journey of health, nutrition and fitness is about what you GAIN, not what you lose (if weight loss is your goal). Such an empowering feeling, right?

 

Have YOU gained something amazing from your own nutrition journey? Share it – #WhatIGained

 

Whether it’s gaining more freedom of movement, more freedom in the grocery store, the ability to play with your children, skills in the kitchen, feeling strong, feeling confident, feeling knowledgeable, or having a better relationship with food – you can GAIN a whole lot by working on your health and fitness.

I feel honoured to be able to share stories of inspiring individuals that went through the program – maybe you see yourself in one of them?

Karen’s story

14 Amazing Stories + more from this week – we have a section of the program called “a postcard from the future” – what would you say to your future self?

“I am loving this habit and these lessons because they encourage me to look backwards from where I’ve come. Not being able to go for a long walk. (without drugs) to randomly (every day) taking at least 45 minutes to walk. I haven’t taken prescription pain killers since around Christmas. I can dead lift 105 lbs now. Now I know, when I try a new exercise if it will cause problems or not. I stop, now, and don’t fight through it like I used to. I know when to get help from trainers, massage therapist, chiro etc. I started this cycling season with a 35 km bike ride. Last year, I only ended at 50. The list goes on and on. It really makes me excited about the future, my future.”

“For most of my adult life I have looked after kids, aging parent, husband, horses, neighbour kids, even the humming birds eat better than I do! This week I have an opportunity to a) stay in one place for a week b) mostly alone c) plan my own agenda and schedule. Normally I would go out to eat cause what does it matter? It’s just me. I would have a glass of wine or two ( for stress) cause what does it matter? It’s just me. And I would let my workouts slide cause what does it matter? I have time and can do them later. BUT THIS WEEK IS MY WEEK. I woke up one morning and something had happened and I WANT to be healthy. I want to plan and prep my food. I want to make progress towards my goals. What? Yes! For me! Not ‘it’s just me’ but it’s for me! I like making progress and I like working hard. I realize now that I can make progress and work hard, for me, for my goals. Who knew?
Thanks PN coaching! I can not explain how significant this is.”

Rachelle – “We took the kids to the city Museum – it has tons of crazy tunnels and crawl spaces for kids to explore. We split up into pairs and my 5-year-old dragged me ALL OVER the tunnels, both inside and outside of the museum. She kept saying, “no fear! That’s the rule!” (It was a little scary, especially in the wire tunnels that stretched like 3 stories above the ground, leading to airplanes precariously balanced on towers!). Anyway, my knees were KILLING me after an hour or two of this, and I wished I had brought knee pads. I ended up bear crawling through most of the rest of the tunnels, and I thought about how grateful I was that I’ve been bear crawling at every workout this past year! My whole intention with PN was to engage more in my children’s lives and I was truly able to do that this week. I could have sat on the sidelines abs watched the kids creak around, but instead I was able to join in and create memories together.” – Rachelle also lost 40lbs!

And it’s not just for weight loss – it’s for anyone looking to improve their health and nutrition. To give you an example – some goals coming into the program can be to lose weight, to gain muscle, to gain weight, to eat healthier, to have a better understanding of what to eat, to gain support, to help them implement what they know and turn it into action and so much more!

But, enough about that – I just can’t help but share inspiring stories of individuals who have worked hard to improve their health, their life and their well being – it’s stories like these that reminds me why I became a nutritionist in the first place 🙂

And, if that’s not what you’re interested in or you’re already living out the healthy lifestyle you want – awesome! Then be sure to sign up to receive those delicious recipe updates – you’ll receive 4 recipes a month in your inbox along with really fascinating information on specific foods. And who doesn’t love some food inspiration? Enjoy!

And that doesn’t mean things won’t be appearing on this website either – I’ll surprise you 🙂

 

 

 

 

Crustless Pumpkin Pie In Mason Jars

Posted by on Oct 11, 2015 in Desserts n' Sweets, Whole Food Recipes | 0 comments

Crustless Pumpkin Pie In Mason Jars

I don’t know about you, but my favourite part of a pumpkin pie is the filling! Of course, the crust is delicious too, but I always wanted a second slice of just the filling – it’s so silky, smooth and delicious!

Hence, why I wanted to see if my normal dairy-free soy-free pumpkin pie filling would work inside of a mason jar – duh! Everything works in a mason jar, because they are glorious and wonderful.

I recommend using the little 125ml or 250ml mason jars (I used 500ml in the picture, but it ended up using half of the recipe – whoops!)

Enjoy!

gluten free

Other - Pumpkins

gluten free

Crustless Pumpkin Pie in a Mason Jar

Created by Sarah Maughan

Ingredients

  • 1/4 cup brown sugar, firmly packed
  • 1/4 cup honey
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp allspice
  • 1/4 tsp ground cloves
  • 1/2 tsp sea salt
  • 2 large eggs
  • 1 15-ounce can pumpkin puree or approx 2 cups fresh pumpkin, with as much liquid strained as you can
  • 1 tsp vanilla extract
  • ½ cup regular full fat coconut milk

*This recipe fills 2 x 500ml mason jars, 4 x 250ml jars or 8 x 125 ml jars

Directions:

  1. Preheat your oven to 425ºF.
  2. Combine the brown sugar, cinnamon, ginger, nutmeg, allspice, cloves and salt in a small bowl.
  3. In a large bowl, beat the eggs and then stir in the honey.
  4. With the eggs and honey, beat in the brown sugar mixture, pumpkin, and vanilla until smooth. Fold in the coconut milk.
  5. Scoop the mixture inside mini mason jars (125ml or 250ml) until about 3/4 full (the mixture will puff up while cooking and then setting down again).
  6. Bake for 15 minutes and then reduce heat to 350F for another 20 minutes (do 30 minutes for larger jars) – until the top is nicely browned and you see the top starting to crack open.
  7. If desired, fill it with whipped cream! My favourite whipped cream is using full fat coconut milk and a little drizzle maple syrup – then use electric beaters and beat until it’s nice and thick and forms peaks.

Dessert - crustless pumpkin pie filling mason jar3

Spoil Me Rotten with Baked Apples

Posted by on Oct 10, 2015 in Breakfast, Desserts n' Sweets, Whole Food Recipes | 0 comments

Spoil Me Rotten with Baked Apples

I have another apple recipe coming at ya – can you tell I’m all about this Fall stuff? As funny as this is, I actually made all of these recipes BEFORE going apple picking. So, I guess I’ll just have to make some more with all of the new apples I get. Darn.

I filed this recipe under Desserts n’ Sweets AND breakfast – I don’t see why this couldn’t be both 🙂

gluten free dessert

Spoil Me Rotten with Baked Apples

Created by Sarah Maughan

Ingredients (per 1 serving/apple)

1 apple (I’ve used gala, empire, and honey crisp)
2 tbsp gluten free rolled oats or granola or crushed walnuts – I’ve made this many times with all of these variations, even with my quinoa granola
1/4 tsp cinnamon
1 tsp butter or coconut oil (only if using plain oats to wet them – not granola)
1 – 2 tsp 100% maple syrup* (ensure 2 if using plain rolled oats or nuts)
1 – 2 tsp 100% natural nut butter* (in the image it’s peanut butter, but I also enjoy cashew and sunflower seed butter)

*Be as generous as you want with the maple syrup and nut butter because they are delicious – it won’t mess up the recipe – I swear 🙂

Directions

  1. Preheat oven to 350 F
  2. Cut out the core of the apple from the top – but do NOT cut all the way to the bottom. Use a thin sharp knife and gently cut off the top portion of the middle, and then use a small spoon to carve a bit deeper
  3. Sprinkle the inside with some of the cinnamon
  4. Melt the butter/coconut oil and pour it over the oats in a separate small bowl (skip this step if using granola). Sprinkle a little more cinnamon on top.
  5. Add the mixture – or just plain granola with cinnamon – to the inside of the apple
  6. Drizzle maple syrup over top of the oats
  7. Smear the nut butter over the top of the hole and seal off the hole
  8. Place the apple in a baking dish with about 1 centimetre of water (note – if making a lot of these, you can use a muffin tin to hold them in place, just fill the bottom with water)
  9. Bake for 10 – 15 minutes until the apples as soft, but not mushy
  10. Use a knife and cut them open and enjoy!

gluten free dessert