Our resident nutritionist Linda Heredia, has shared with us her favourite summer recipe. This recipe is so simple as a no-churn ice cream or popsicle – perfect for these summer months or anytime you are craving a cold, delicious treat! Bonus – it’s packed with more potassium than bananas and loaded with healthy fats to keep you feeling satiated!
Serves: 10 small ice cream bowls or 10 iced pops
2 medium ripe avocados
3 tablespoons cacao powder
3 tablespoons maple syrup (or sweetener of your choice such as honey, stevia, monk fruit)
3 tablespoons almond butter
1 teaspoon pure vanilla extract
2 cups Coconut Milk (from a can – you can also substitute for your milk preference but a heavier, thicker cream works best)
Optional: Cacao Nibs or Cacao Shavings
Blend together the avocados with cacao powder, maple syrup, almond butter, vanilla, coconut milk, and sea salt. Blend until smooth.
Pour into container (or you can use ice pop molds if you want popsicles) and freeze overnight (or 9+ hours). No churning required.
If you are using cacao nibs or shavings you can add this on top
If you are making them as pops let them sit out for a minute or two or run under warm water to loosen and then pull out. Enjoy!
Easter is a celebration that focuses on food and fun! Dying eggs to create rainbow coloured eggs has been a long since tradition for many families. For these eggs we’re using all-natural food dyes! That way you don’t have to worry about any harsh or toxic chemicals around your kids with this fun egg decorating craft.
Here is what you’ll need:
- 1 dozen white eggs, hard boiled
- 1 head of red cabbage, chopped
- 4 red beets, chopped
- 6 tablespoons ground turmeric
- 9 cups of water
- 12 tablespoons white vinegar
Here’s how to do it:
- Place red cabbage, beets, and turmeric into 3 separate pots, with 3 cups of water each
- Bring each pot to a boil and then simmer for about 30-minutes
- Strain each mixture, once cooled and pour back into respective pots
- Mix 4 tablespoons of white vinegar into each pot
- Place cooled hard-boiled eggs into each mixture, making sure they’re completely submerged – spoon out eggs once desired colour is achieved (from 1-minute to 30-minutes)
- Place them back into the egg tray to dry – once completely dried, you can decorate with paint
Happy egg decorating!
Sweet Potato Protein Muffins
by: Linda Heredia, Registered Holistic Nutritionist
These muffins are great for anyone from your toddler to athlete. NO Flour, NO Dairy, NO Added Sugar. And like all my other recipes – SIMPLE!
3/4 cup cooked mashed sweet potato
2 medium banana
2 large eggs
2/3 cup all natural peanut butter or all natural almond butter
Optional: 1/2 teaspoons cinnamon, 1/2 tsp nutmeg, 1/2 tsp ginger
2 teaspoons baking powder
Preheat the oven to 350°F. Grease a muffin tin.
Place all ingredients in a blender and combine until smooth. Make sure the sweet potato is cooled a little before adding it in.
Pour the mixture into the muffin tin, filling each cup 3/4 of the way full.
Bake in preheated oven for 20 minutes until a toothpick inserted in the center of a muffin comes out clean.