Meet-Marie-Tower,-RHN

Zucchini Carrot Soufflé Muffins

Prep

Cook

Total

Yield 10-12 Muffins

These muffins bake up light and are a great way to sneak a few veggies into your kids day (or yours) in a delicious way!

Ingredients

  • 1/4 cup Maple Syrup
  • 4 Eggs (separated)
  • 1/4 cup Coconut Oil (melted)
  • 1 tbsp Vanilla Extract
  • 1 cup Almond Flour
  • 1/4 cup Coconut Flour
  • 1 1/2 tsps Baking Powder
  • 1 tbsp Ground Flax Seed
  • 1 tbsp Hemp Seeds
  • 1/4 tsp Sea Salt
  • 1 Carrot (grated)
  • 1 Zucchini (grated)

Instructions

  1. Preheat oven to 350. Grease a muffin tin or line with muffin cups.
  2. In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract.
  3. Add dry ingredients to the wet mixture and combine thoroughly.
  4. Add grated carrot and zucchini. (Note: If too wet, add more coconut flour. If too dry, add 1 tbsp of warm water at a time.)
  5. Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gently fold egg whites into batter.
  6. Scoop batter into muffin cups and bake for 35 minutes or until a toothpick comes out clean. Let cool before serving.

Notes

Make it as a Loaf:    Line a loaf pan with parchment paper and bake it as a loaf instead of muffins.

Courses Breakfast

Lemon Poppy Seed Muffins

Prep

Cook

Total

Yield 9-12 Muffins

Who doesn't like a good lemon muffin? These are easy, yummy, and just happen to be gluten-free too!

Ingredients

  • 1/2 cup Coconut Flour
  • 1/3 cup Maple Syrup
  • Egg
  • 1/3 cup Coconut Oil (melted)
  • 1/4 tsp Sea Salt
  • Lemon (zested and juiced)
  • 1 tbsp Poppy Seeds

Instructions

  1. Preheat oven to 350 and line a muffin tray with liners.
  2. In a large mixing bowl, combine coconut flour, maple syrup, eggs, coconut oil and salt. Stir well to combine. Add in lemon zest, lemon juice and poppy seeds. Mix well.
  3. Use a ¼ measuring cup to ladle the batter into the muffin tray. Place in oven and bake for 35 minutes.
  4. Remove from oven and let cool. Enjoy!

Courses Breakfast

Red Lentil Hummus

Red Lentil Hummus

Prep

Cook

Total

Yield 2 cups

Try this red lentil version anywhere you’d use traditional hummus - in wraps, with veggies or crackers, or even just off of a spoon. Red lentils are a great protein source and are one of my top hormone foods!

Ingredients

  • 2 cups water
  • 1 cup dried red lentils
  • 2 medium garlic cloves, finely chopped
  • 3 tablespoons tahini
  • 5 tablespoons olive oil
  • 1/4 cup freshly squeezed lemon juice
  • 2 teaspoons kosher salt
  • 1/4 teaspoon freshly ground black pepper

Instructions

  1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.
  2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment and pulse until lentils are broken up, about 10 pulses.
  3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds more or until smooth.

Notes

Store in air-tight container in the fridge for up to 1 week.

Courses Snacks

Chocolate Chip (Lentil!) Granola Bars

Prep

Cook

Total

Yield 20 Bars

Most of us tend to love chocolate chip granola bars. They are quick & easy to grab on the go, and sort of look healthy, right?

The problem with most granola bars you can buy is that they are really don't have that much nutrition in them. What they DO have is lots of sugar, refined/processed ingredients and chemicals, with some added oats and maybe some nuts thrown in for good measure. 

These granola bars have loads of protein, real food ingredients, and only uses natural sugars. Plus they have chocolate chips, so your kids will love them too. 🙂

PS - they won't taste the lentils at all - either will you!

Ingredients

  • 1 cup red lentils
  • 2 cups water
  • 3 1/4 cups rolled oats
  • 3/4 cup flour (I used whole grain)
  • 1/4 cup ground flax
  • 1/4 cup unsweetened shredded coconut
  • 3/4 cup raw almonds, coarsely chopped
  • 2/3 cup natural peanut butter
  • 1/2 cup honey
  • 1/4 cup maple syrup
  • 2 tsp vanilla
  • 1 tsp cinnamon
  • 3/4 tsp sea salt
  • 1 cup dark chocolate chips

Instructions

  1. Combine water and lentils in a saucepan and bring to a boil. Reduce to a simmer (uncovered) for 20-25 minutes. Drain excess liquid and allow to cool.
  2. Preheat oven to 350F
  3. Combine oats, flour, flax, coconut, almonds, cinnamon and salt in a large mixing bowl and whisk together until well blended.
  4. In a separate large bowl, combine lentils, peanut butter, honey, maple syrup, and vanilla. Blend with a hand blender or manually with a whisk.
  5. Combine wet and dry ingredients and mix until just blended. Add chocolate chips and mix well.
  6. Transfer the mixture into a greased 9″ X 13″ baking pan and bake for 25 minutes or until golden brown on top
  7. Allow to cool, cut into bars and serve!

Courses Snacks

Egg Roll In A Bowl

Egg Roll In A Bowl

Prep

Cook

Total

Yield 4 Servings

No need to order in when you can make this delicious & healthy meal in just minutes from start to finish! 

Serve it with a salad, or all by itself. 

 

Ingredients

  • 2 tbsps Coconut oil
  • Yellow Onion (medium, diced)
  • 5 stalks Green Onion (diced)
  • Garlic (cloves, minced)
  • 1 tbsp Ginger (peeled and grated)
  • 1 lb Lean Ground Pork
  • 6 cups Coleslaw Mix (I used kale coleslaw mix)
  • 2 cups Bean Sprouts
  • 1/4 cup Tamari Sauce

Instructions

  1. .Heat the avocado oil in a pan over medium-high heat. Add the yellow onion, green onion, garlic, and ginger. Cook for 3-5 minutes, stirring frequently, until soft.
  2. Add the pork and break it up as it cooks. Cook for about 7-10 minutes, or until cooked through.
  3. Stir in the coleslaw mix, bean sprouts, and tamari sauce. Stir for 5 minutes, or until veggies have softened. Transfer to bowls and enjoy!

Notes

No meat: Replace the ground meat with scrambled eggs 

Courses Supper

Double Chocolate Cookies (with black beans!)

Prep

Total

Yield 12 cookies

Most of the women I meet are not getting enough good quality protein in their diet each day. 

Not enough protein = unhappy hormones, so it is essential that you find some delicious ways to get it in more often.

What is more delicious than chocolate cookies?! Maybe it's just me, but I can't think of many 🙂

Black beans are one of my top 10 weight loss foods since they are high in both protein & fibre - and relatively low in calories.

Give these a try, even my 2-year-old loves them!

Ingredients

  • 2 cups Black Beans (cooked, drained and rinsed)
  • 2 tbsps Unsweetened Almond Milk
  • 2 tbsps Natural Peanut Butter
  • 2 tbsps Coconut Oil (melted)
  • 1/4 cup Coconut Flour
  • 1/4 cup Cacao Powder
  • 1/4 cup Raw Honey
  • 1/2 tsp Cinnamon
  • 1/8 tsp Sea Salt
  • 1/4 cup Organic Dark Chocolate Chips

Instructions

1.Preheat oven to 375. Line a baking sheet with parchment paper.

2.Measure out 1.5 cups black beans (or 3 cups if you are doubling the recipe). Combine black beans, almond milk, peanut butter and coconut oil together in a food processor. Blend until smooth.

3.Add in flour, cacao, honey, cinnamon and sea salt. Process again until creamy. Use a rubber spatula to gently stir in the chocolate chips.

4.Measure out even amounts of dough onto the cookie sheet (we use 2 tbsp per cookie) and use your hands to form into cookies. Sprinkle a few chocolate chips on each cookie and press down gently for good measure. Bake in the oven for 15 (chewy) to 20 minutes (crispy).

5.Remove from oven. Let cool and enjoy!

Notes

No Cacao? Use Cocoa powder instead!

Courses Snacks

Chocolate Lentil Muffins

Prep

Cook

Total

Yield 15 Muffins

Lentils in muffins?!

Yes, chocolate + lentils in a muffin = delicious!

I literally couldn't get these off of the cooling rack before my kids were devouring them. They are high in protein, easy to make, and chocolatey - definitely a win for a snack in our home. 

Give them a try for yourself and find out!

Ingredients

  • 1 can lentils, rinsed well
  • 3 large eggs
  • 1 large over-ripe banana (or two small)
  • 1⁄4 cup honey or maple syrup
  • 1⁄3 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 3 tablespoons coconut oil, melted
  • 1 teaspoon pure vanilla extract
  • 1⁄3 cup dark chocolate chips

Instructions

  1. Preheat oven to 350° F.
  2. Prepare 12 muffin cups by lining with muffin papers
  3. Place banana(s), lentils, eggs, honey, cocoa powder, baking soda, coconut oil, and vanilla extract into blender or food processor; cover. Blend until smooth. Add the chocolate chips and stir gently using a wooden spoon.
  4. Fill muffin cups about 2/3 full
  5. Bake for 10 to 15 minutes or until a toothpick comes out clean.
  6. Cool completely (if you can wait that long) and enjoy!

Spaghetti Squash Burrito Bowls

Spaghetti Squash Burrito Bowls

Prep

Cook

Total

Yield 2 Servings

It's time for spaghetti squash again, and this is definitely one of my favourite recipes to make with it!

Ingredients

  • Spaghetti Squash (medium)
  • 1 1/2 tbsps Extra Virgin Olive Oil (divided)
  • 1/2 lb Extra Lean Ground Turkey
  • Red Bell Pepper (diced)
  • 1 tbsp Chili Powder
  • 1 1/2 tsps Cumin
  • 1 1/2 tsps Oregano
  • 1 tsp Garlic Powder
  • 1/4 tsp Sea Salt
  • 1/4 cup Red Onion (finely diced)
  • Tomato (diced)
  • 1/2 Avocado (cubed)
  • 1/4 cup Cilantro (chopped)
  • 1/2 Lime (sliced into wedges)

Instructions

  1. Preheat oven to 350F and line a baking sheet with parchment paper
  2. Using a sharp knife, very carefully split the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Brush the inside surface with half the olive oil, and place face-down on the baking sheet.
  3. Bake squash for 40 minutes, until it is easily pierced with a fork.
  4. While the squash is baking, heat remaining olive oil in a skillet. Add the turkey and cook until it begins to brown. Break it up with a spatula as it cooks through. Add the diced pepper, spices and salt. Continue cooking for about 10 minutes, or until turkey is thoroughly cooked.
  5. Spoon the turkey filling into the each half of the spaghetti squash. Top with diced red onion, tomato, avocado, cilantro and a squeeze of lime juice.

Notes

  • Use black beans instead of ground meat.
  • Refrigerate in an air-tight container up to 2 days. Reheat before serving.

Applesauce Muffins

Prep

Cook

Total

Yield 12 Muffins

This is a great time of the year to make anything apple, so why not a yummy applesauce muffin?

My kids love these muffins, and they are a great treat to send in their school lunch box.

Check out my Slow Cooker Applesauce recipe if you want to make your own applesauce too.

Ingredients

  • 2 cups Spelt or whole wheat all-purpose flour
  • ½ cup coconut sugar
  • 1 teaspoon cinnamon
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • 1 egg
  • ½ cup butter, melted
  • 1 cup unsweetened applesauce
  • 1 teaspoon vanilla

Instructions

  1. Preheat oven to 375. In a large mixing bowl, add dry ingredients. In a separate bowl, add wet ingredients and whisk until combined.
  2. Add wet ingredients to the dry and stir until combined. Evenly scoop mixture into a greased or lined muffin pan, filling about ⅔ of the way full.
  3. Bake for 20 minutes, or until a toothpick comes out clean.

Notes

These are great with walnuts or pecans in them too, but leave those out if you are sending them to school.

Slow Cooker Cinnamon Applesauce

Slow Cooker Cinnamon Applesauce

Prep

Cook

Total

Yield 8 Servings

It's apple season!

Who doesn't love the smell of applesauce cooking? Especially with cinnamon!

This is an easy way to have healthy applesauce for your whole family.

Ingredients

  • 12 Apple (large, cored and diced)
  • 4 servings Cinnamon Stick
  • 1/2 Lemon (juiced)
  • 1 cup Water

Instructions

1.Add chopped apple, cinnamon, lemon juice and water to the slow cooker and stir well to mix. Cook on high for 4 hours, stirring occasionally. (Note: Peeling the apples is optional but not necessary as they will be pureed in step 2.)

2.Remove the cinnamon sticks. Use an immersion blender to puree the applesauce, or transfer to a blender.

3.Divide into bowls, add your preferred toppings and enjoy! Refrigerate or freeze leftovers.

Notes

  • Storage:  Refrigerate in an air-tight container up to 10 days, or freeze up to a year.
  • Leave it Chunky:  Skip Step 2. You may want to peel your apples before cooking.
  • Extra Toppings:  Add any combination of nuts, seeds, toasted oats, coconut or dried fruit.

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Mexican Quinoa Wraps

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What Do My Hormones Do?

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