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It’s always a risk when I bake with vegetables (and make it obvious to the boys) that they won’t like them, but these Carrot & Cream Cheese Minis are so yummy that even my selective eater at 3 right out of the oven.

Even better, there’s only 1/3 cup coconut sugar for the entire recipe and a focus on healthy fats (chia seeds, pumpkin seed butter and goat cream cheese)

I love when carrots and cinnamon collide.

Here’s the recipe:

Makes 24 minis

Ingredients: 

3 medium organic carrots (shredded or diced in food processor) I shredded mine

2 heaping tbsp pumpkin seed butter

2 tbsp goat chevre

1 chia egg (1 tbsp chia seeds + 3 tbsp water and let sit for 5 minutes before adding to mixture)

2/3 cup unsweetened coconut milk

1 cup millet flour (I’m sure other whole grain flours would work here)

1/3 coconut sugar

1/4 tsp sea salt

1/4 tsp baking soda

1/4 tsp baking powder

1 tsp cinnamon

Directions: 

  1. Preheat oven to 350 F
  2. Line mini muffin tin
  3. Add wet ingredients to medium bowl (pumpkin seed butter, goat cheese, chia egg, coconut milk, carrots
  4. In a small bowl mix millet flour, coconut sugar, salt, baking soda, baking powder and cinnamon
  5. Mix wet with dry
  6. Add 1 tbsp of batter to eat mini muffin liner
  7. Bake for 20 mins or until toothpick is dry

Did you try them? Leave us a note!

 

If you are looking for a sweet treat, need a quick and healthy snack post-workout or have run out of ideas for your kids lunches, try this energy cookie!

Made with natural sweeteners raw honey and maple syrup and healthy fats chia seeds, coconut oil and pumpkin seed butter, you will love the taste as much as your body loves the fuel.

(Makes 16)

Ingredients:

2 tbsp pumpkin seed butter

1/4 cup coconut oil (melted)

1/8 cup raw honey  (I used avocado blossom)

1/8 cup pure maple syrup

1 chia egg (1 tbsp chia seeds + 3 tbsp water) Let sit for 5 minutes before adding

1 cup organic quick cook steel cut oats (I used Nature’s Path)

1/2 cup millet flour

1/4 tsp sea salt

1/4 tsp baking soda

1/4 tsp baking powder

Directions:

  1. Preheat oven to 350 F
  2. Prepare a baking pan with unbleached parchment paper
  3. Mix wet ingredients together in a medium bowl: pumpkin seed butter, honey, maple syrup, coconut oil, chia egg
  4. Mix dry ingredients in a separate bowl: steel cut quick oats, millet flour, baking soda, baking powder, sea salt
  5. Mix wet and dry ingredients together and mix
  6. Add 1 tbsp of batter (leaving enough space in between as they spread) and shape into round cookies
  7. Bake on the middle rack for 12-14 minutes or until golden brown
  8. Let cool for 10 minutes (cookies will crumble when hot)
  9. ENJOY!

 

 

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Top 10 Superfoods under $3 that give you the most nutrition bang for your buck:

1. Garlic ($0.50 per bulb) is nature’s anti-biotic. It’s an anti-fungal, anti-parasitic, anti-inflammatory. A few cloves in any dish will help to keep your immune system strong.
Mince garlic and leave it out for 10 minutes to release all of its health promoting properties.

2. Ginger root ($0.75 per root) is a powerful anti-inflammatory, which helps to protect from cancer cells and arthritis. It can relieve intestinal gas, prevent motion sickness, morning sickness and can even help relieve menstrual cramps.
Use a thin slice in hot water as tea or add it to dips, sauces, soups and stir-fries. Freeze ginger and shred for easy preparation.

3. Avocado ($1.75 each) has nearly 20 essential nutrients, including fiber, potassium, B-vitamins and folic acid. This superfood is a heart-helper as it’s unsaturated fat helps to lower cholesterol levels. It’s rich source of vitamin E helps to keep skin healthy and glowing. It also has three times more potassium than a banana.
Use 1/4 avocado instead of mayo in a tuna or salmon salad. Spread it on toast, add it to a smoothie or throw it on a quick salad.

4. Sweet Potatoes ($2.75/2 Large) have 24% of the daily value of B6, which aids in PMS symptoms. The high content of carotenes helps stabilize blood sugar and to prevent free radical damage. This sweet root has a great amount of dietary fibre.
Use sweet potatoes instead of white potatoes for a healthy and tasty mash or slice them up with some dried basil, oregano, grapeseed oil and sea salt and bake some healthy fries at 425F for 30 mins.

5. Quinoa ($2.99/box) is a complete protein and a gluten-free grain. It’s rich in vitamins E, B2 and B6, folic acid, biotin, calcium, potassium, iron, copper, magnesium, and manganese. This easy-to-digest grain is fast to prepare and won’t disappoint your tastebuds.
Use quinoa as a couscous substitute in your favorite cold salad recipes. It can also be served as a hot dish with an assortment of vegetables, beans and lentils.

6. Lentils ($1.79/bag) are power-packed with B vitamins, fiber, iron and protein. They are low in calories and high in nutrients, making this a great food for stabilizing blood sugar and protecting the heart.
Make a fast lentil soup by boiling the lentils in low-sodium vegetable stock and adding your favorite root vegetables and fresh herbs. A big pot of soup will last for days and costs under $10 to make.

7. Flax ($2.89/bag) has a very high source of omega 3s, which are essential for our body. Just one tablespoon per day can help to reduce bad cholesterol. Its properties can also help to heal digestive distress by reducing inflammation.
Grind flax seeds and add to cereal, yogurt, smoothies and salad for a nutrition boost!

8. Kale ($2.50/bunch) is one of the most nutrient-rich leafy greens. One cup of kale provides 70 per cent of the RDI of vitamin C and it’s a great source of vitamin K, A, B6, calcium, fiber and tryptophan. It provides cancer protection and has anti-inflammatory effects.
Use it in soups, salads, steam with garlic and ginger or try out some yummy kale chips.

Kale chips recipe: Wash kale, slice in strips or pieces, add fresh lemon, olive oil and unrefined sea salt, throw on a baking sheet and bake at 200F for 2 hours or until crisp.

9. Lemon ($0.75/each) has the phytochemical limonene, which helps to detoxify the liver. It’s being used in clinical trials to dissolve gallstones and shows anti-cancer activities. This alkaline rich fruit is helpful to combat acidity during times of stress.
Start your day with a glass of room temperature water with a big squeeze of fresh lemon.

10. Raw pumpkin seeds ($2.99 per bag) are rich in anti-oxidants and health promoting essential fats. A One handful per day can provide you with excellent amounts of vitamins, minerals, protein, and other nutrients. Throw them on salads, cereal, yogurt, smoothies, and stir-fries. Keep a small bag in your bag for a quick and healthy snack.

 

 

IMG_4382 There is definitely no better compliment then when your kids say the love your food. They are the toughest critics and these days with my eldest going through a picky-eater phase, hearing him say these are my best muffins is THE BEST.

If you’ve been following my posts, you have figured out that I always try to jam in as many nutrients as possible, yet still make it kid-approved, with some sweetness and creaminess and taste-bud friendly texture. This mini is JUST THAT and so much more!

I’ve been using my browning bananas for most of my baking lately, but I used a new fruit that offers a creamy, velvety, fatty taste and is really one of nature’s incredible foods with over 20 different vitamins and minerals and monounsaturated (heart healthy) fat.

It’s AVOCADO – I used the not-so-common “alligator pear” title because my 6 year old can now read. He thinks he hates avocado, but these muffins prove otherwise!

Like all of my muffins, I use gluten-free flour (millet this time), avoid cow’s dairy and refined sugar.

ALLIGATOR PEAR & CHOCOLATE CHIP MINIS 

Makes 24 + enough left over for a mini cake pan

Ingredients: 

1/2 ripe avocado, mashed

1/2 cup unsweetened coconut yogurt (Yoso)

1/2 cup unsweetened organic apple sauce

1/4 cup virgin coconut oil (melted) + a little bit more for coating your mini pan

1 organic free-range egg (can swap for a flax egg)

1/2 cup coconut sugar

1.5 cups millet flour

1/4 tsp baking soda

1/4 tsp baking powder

1/4 tsp sea salt

1/2 cup dark chocolate or vegan chocolate chips

 

Directions: 

  1. Preheat oven 350 F
  2. line mini muffin tin and coat mini pan with coconut oil
  3. In a medium bowl mix mashed avocado, coconut yogurt, apple sauce, coconut oil
  4. In a small bowl mix millet flour, coconut sugar, baking soda, baking powder and sea salt
  5. Add dry to wet ingredients
  6. Stir until mixed
  7. Add chocolate chips
  8. Spoon in batter to mini muffin tin and pan
  9. Bake for 15-17 mins (minis) or until toothpick is dry by muffins are still moist. Mini pan is 22-25 mins.
  10. Put one or two aside for you because these ones are going to go fast!

 

 

 

 

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Smoothie bowls are a creative way to present your morning smoothie and boost its healthiness by adding even more nutritious foods on top! It can be a fun morning activity for children that will give them choices when it comes to their breakfast. You will want a smoothie that is on the thicker side so that toppings will stay on top of your smoothie. Each bowl can be customized with toppings such as fruit, nuts, seeds and various superfoods. Here’s one of my fave bowls!

Berry Banana Smoothie Bowl

1-2 servings

Smoothie:
•Half of a banana
•Half of an orange
•1/3 cup frozen raspberries
•1/3 cup frozen blueberries
•4 chunks frozen pineapple
•1 cup baby spinach
•3/4 cup of water or nut milk

Toppings:
Blueberries, strawberries, other half of banana, orange unsweetened coconut, chia seeds

Directions:

  1. Blend all smoothie ingredients well.
  2. Pour into bowl
  3. Assemble toppings.

Holly Morris, R.H.N.

IMG_3596It’s easy to get in a smoothie rut during the winter months as our body doesn’t crave cold and water-dense ingredients. We’d rather be eating heavier, warming foods when the temperatures are below zero. Now that we are in April we are awaiting May flowers, listening to birds sing and ditching the snow tires.  Fresh, colourful, and light are some of the words that come to mind when I think about Spring.  It’s the time we reconnect with nature and our bodies.  It’s important that we help our bodies to “spring clean” and eliminate lingering toxins and other elements that no longer serve us.  Consuming a colourful assortment of water-dense whole foods can help you improve your mental clarity, creativity and energy.  This green smoothie featuring Vega’s Protein + Greens powder is hydrating, cleansing, refreshing and satiating to help you put your best (winter bootless) foot forward.

 

Spring Cleansing Smoothie Recipe

Ingredients: 

1 cup of Coconut Water: Hydrates, replenishes electrolytes and minerals

One scoop Vega Protein + Greens powder in Vanilla: One scoop has 20 grams of protein and two servings of greens with no added sugar.

3-4 pieces of frozen Pineapple: Cleanses, aids digestion, increase circulation, and purifies blood

2-inch piece of Cucumber: Very hydrating, a good source of fiber (leave the skin on!)

Small piece of peeled Ginger: Reduces inflammation, nausea, and boosts immune system

Handful of baby Kale: Great cancer fighting properties, and can help regulate estrogen, and will help alkalize.*Baby greens for smoothies because they typically have more mild flavours and blend easier.

3-4 leaves of Mint: Stimulates bile flow, soothes the stomach and energizes

Directions:  Add all ingredients into a high-powered blender and blend until smooth!

By: Holly Morris RHN

 

Visit Miranda’s Instagram (@mirandamalisani) for your chance to WIN a $150 VEGA Spring Cleansing Kit!

Shown below…

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Find your unique “diet rhythm” for sustainable weight loss, vibrant energy and balanced health.

 

 

 

 

I began playing the drums at age of 3. I began listening to music 3 years and 9 months before that. My parents are musicians and went to 2 dozen concerts when I was in utero. Seriously.

As far back as I can remember I always had a beat in my head; a rhythm that I would walk to, or eat to, or play to. Rhythm became such a strong part of my every day that now, as an adult I see everything as having its own beat.

I remember starting to recognize this rhythm knowledge from an early age. I didn’t know what it meant, but I could feel it in certain things I did. As a student, I discovered that my school presentations would be better heard if I said it at a pace that was pleasing to the ear. Simple tasks such as walking, cooking and even brushing my teeth all had a rhythm that I connected with as something that was a normal part of me.

And now, as a mother of two sweet boys, one of the most beautiful rhythmic events in my life was giving birth to my children and feeling the rhythmic contractions that brought them into my arms. TERRIBLY painful, but what a natural life-transforming perfected rhythm. As a new mother or father, you also see the body’s natural state of rhythm in an infants schedule:

Eat, poo, burp, sleep

eat, poo, burp, sleep

eat, poo, burp, sleep

Seriously, like a flippin’ perfect rhythm of nature once a baby eats, a poo is inevitable 3 mins after. If you have kids of your own you know this is for real! Otherwise, sorry for the TMI.

This early rhythmic training in my life naturally spilled over to my experience with nutrition and wellness. Hunger is an internal signal. Babies are born with a natural state of rhythmic eating awareness. As a baby you knew when to eat, your body told you. You listened and cried for milk. You ate every 2-4 hours around the clock for months, even years like that. Your brand new system beat to a prestine and biologically perfected rhythm. Your baby brain didn’t need to think about food in advance, it just knew when it was time to eat. It also knew when you were satisfied so you stopped eating. Eating was instinctual. You were born with this gift of awareness of when your body needed fuel to function.

This instinctual knowingness is an element of being human and like all characteristics of being human, when we place attention and bring light to an area this awareness grows and will continue to thrive. Without this focus, you can fall out of sync with your internal cues and the signs of hunger and thirst. These cues become a whisper rather than a megaphone announcement. The internal dialogue of “FEED MEEEEEEEE NOOOOOOWWWWW” as an infant turns into “feed me..I guess…or maybe I’ll have a coffee because I’m on a diet and I should just skip a meal so I can fit into my dress for that wedding on the weekend,”as an adult.

When you discover this gift that you were born with, your body will provide you with the subtle, but recognizable cues of what you need to eat and when. And what is best left unconsumed and why.  There’s even a rhythm to this awareness. Making the conscious intention to focus-in daily, sometimes hourly at the beginning to tune into the rhythm of your body’s needs leads to true health freedom. Eating when hungry, hydrating when thirsty, listening to how food translates in your body and responding when something else is needed. Finding your food flow is listening to the rhythm of your body. At which point the body then triggers a succinct and loud announcement that continues to be heard for as long as you listen.

Rhythmic eating is a patterning of consistent action and responsibility to feed your body what it requires. How can one go to work and not eat for six hours and expect to get back on the beat with ease? Then spend the next six hours eating and feeling unwell. Instead, if one would eat every three hours, the body beats and moves and trusts that there will be fuel three hours later.

Yes, you are busy. You are commuting, working long hours, dropping kids off and picking them up, have parents or grandparents that need your help, stress of everyday life etc, etc. But, you need food. You need it for your survival and to thrive in what you so passionately do with your life. This will never change as long as you live.

So find your rhythm and LOVE the way you feel, the way you look and how much amazing energy you can give to your day.

Here are my top tips to find your Food Rhythm: 

  1. Choose a two-day period where you can totally zone into you and your relationship with food:  Keep a journal and track down when you eat and drink, what you eat and drink and how it makes you feel. Pay close attention to what your body is telling you.
  2. Write this affirmation on a sticky-note and plaster it around your home: “I eat food that makes my body feel good. I eat to fuel and do not rely on food for emotional gratification”
  3. Schedule your day around eating: Yep, this sounds extreme, but right now you are probably haven’t scheduled food into your life much at all. Make sure you know where you are going to eat, and what. If you’re eating out, research the restaurant menu and find a healthy option. If you’re out for over 4 hours, take a healthy snack. Don’t let your hunger take you off guard.
  4. Try following this eating schedule for 7 days: 
  • Wake up: Eat within 30 mins. Reach for a breakfast with at least 15 grams of protein. A smoothie is an easy go-to. My personal fave is http://mirandamalisani.com/mvp/supplements/vega-protein-greens/
  • 3-3.5 hours later:  have a healthy snack. Try my Banana Pumpkin Seed Butter Muffins 
  • 3-3.5 hours later: Consume dinner for lunch. Skip the bagel and cream cheese, slice of pizza or french fries. They are high-calories, low nutrient and you’ll experience a blood sugar crash around 3 p.m which will lead you right into carb craving territory.
  • 3-3.5 hours later: Have a piece of organic fruit and a handful of nuts
  • 3 hours later: Dinner! Make it a 5 oz portion of protein with a heaping amount of green leafy and other nutrient-rich vegetables. Skip the starch.
  • 2 hours later: If needed, have a small water-dense or low-calorie snack to lead you into sleep: a handful of roasted chickpeas, unsweetened apple sauce with ground flax seed or kale chips make a great pre-zzzz’s snack.

Once you get your body in a rhythmic pattern of eating and drinking it will begin to remind you of what you need. You will have much more awareness of how your body is feeling when you set this intention throughout the day.

Don’t forget to hydrate. Drink water 30 mins before or 45 minutes after your meal for most efficient digestion. 

5. Begin to re-train the emotional connection you have with certain desired food: Sometimes our memories of food can hold us back from changing our health. For example, if you have fond memories of your grandmother making bread you may crave bread when you immediately “need” bread when you are dealing with a stressful situation. Or, you may have been forced to eat spinach when you were a child and the thought of it triggers feelings of rage. You can re-train these emotional responses. It just takes the awareness and the subtle effort to re-introduce the food slowly into your diet, acknowledge the emotion and work to dissolve it.

Miranda <3

 

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My passion for nutrition was born from struggle. 

I spent many years doubled over in pain as a child not knowing why I always felt sick and tired. I was worried with every bite of food I ate because I felt constant nausea, stomach pains, constipation and dizziness. I started out on a pretty crappy diet. It consisted of canned soups, cheese spread on white bread, flavoured chips, crackers and many versions of fast food. I was eating what a lot of the kids in my neighbourhood were eating, but I was always feeling sick. So sick that I couldn’t participate in activities, stay at friend homes for long and I missed a ton of school. My parents began to think I was a hypochondriac and this created a whole other struggle in our home. Food was ruining my life.

It was one random day watching a segment on 20/20 when I was 9 years old that changed my life. It was a feature by Barbara Walters about MSG and the health effects that it and other hidden preservatives were having on the population. My parents investigated and removed all sources in my diet and sure enough after a couple of weeks we realized that I was HIGHLY sensitive to MSG. After removing it from my diet, I felt like a brand new version of me. I didn’t feel nauseous, have stomach cramps, constipation or dizziness, and had so much more energy. I experienced an incredible transformation from food at a very early age. So you can see why I get SO excited to share health information with an audience, as this information literally changed my life.

Finding the right foods can change your life too. 

Do you feel you can’t pick yourself up in the morning? Is the heaviness around your waistline making you crazy? Are you are watching your kids eat processed foods day after day and it’s giving you anxiety because you don’t know how to get healthier foods on the table? Our food dilemmas manifest in many ways, but they all can be solved the same way. Through full-body awareness. It resides in the responsibility that we have to discover what is right for our own body. I learned at an early age to pay attention to what makes me feel good and what doesn’t. This was forced upon me, but I am now glad it was.

I learned early that this is the first step in making a change in your health.

It was during that shift in my diet that I became aware of how powerful it is to eat the foods that are right for my body. At the time it was ‘eat the right food and I can go to the playground’ or ‘eat the wrong food and I’ll end up in the fetal position on the couch’. In high school it was eat the right food and look better in those pair of jeans and now it’s eat the right food so I can get up at 6a.m. in the morning with my little one. Regardless of what the situation I clearly see that food impacts my experience. It impacts what I can give others, how I interact with others, and look at myself.

Now, this awareness brings about an ease of movement with food, but it’s not all said and done. Life throws a bit of a “keep listening” message with every stage in life. Since the body is always changing and evolving, each stage brings with it new dietary requirements, and sometimes the foods that you once enjoyed are not tolerated, or vice versa you are able to eat certain foods that you couldn’t when you were young. So you can’t even stop listening once you begin.

Experiencing a dietary transformation requires tuning into your own body’s wisdom, always.

And how do you do this you may ask? There are some steps involved:

  1. Get real with yourself. Yes, you should love your body at any stage, any weight and any size but do you love the way you feel? Is your current diet stopping you from living the vibrant fulfilling life that you deserve? Sometimes you don’t realize until you make deliberate changes.
  2. Set the intention that you are going to tune into your body. Purchase a journal (seriously!) that is only for this tracking.
  3. Be open to transitioning from “food for taste” to “food for health”.
  4. Purge the junk. Get rid of all fake foods: diet drinks with artificial sweeteners, canned soup with preservatives, chips with chemical seasoning. If your great-grandparents didn’t eat it then it probably is fake.
  5. Devote 3 uninterrupted weeks of focusing on how food makes you feel.  It takes 21 days to form a habit. If you make this focus a priority you will begin a major shift in your health and your life.
  6. Respect the rhythm. Your body requires nutrient consistency. From the time you wake until you hit the pillow at night you have to provide it with timed-out fuel that provides the nutrients you require. Set your phone’s alarm every 3.5 hours as a reminder to eat. This seems to be the magic number for most. There may be times you aren’t hungry or maybe you are starving at 3 hours. Listen to these cues, jot down what you are learning and respond with a healthy food or glass of water.
  7. Go to the grocery store with a Nutritionist. It’s imperative that you learn what foods to stock your fridge and pantry with. This is part of the education puzzle piece that makes up a critical part of this shift. Learning about reading labels, what ingredients to avoid, what brands to stock up on is all part of your education journey and empowers you to be a critical consumer. Visit my MVP page for more info on what products I recommend!
  8. Listen to your gut. Both literally and figuratively. Your gut will tell you if a food isn’t right for you. Are you bloated, constipated, gassy, experience sharp pains? This is often a sign that a food isn’t sitting well. You may also experience the 3 F’s-  fatigue, fogginess and forgetfulness from the wrong food. You may also get more subtle, intuitive signs. Some may say that it was a coincidence that we tuned in to a segment on 20/20 and discovered this life-changing information, but I feel there aren’t concidences and life will support you on this beautiful journey if you are open to listening.
  9. Ask for support. This is not an easy process to do alone. Ask for support from your partner, parent, friend or colleagues who can keep you motivated when you feel challenged.
  10. Get excited! When you feel good, you look good and you do good. Wholesome, real food is a powerful tool that can transform your life, your direction your energy!

I’d love to hear your stories of dietary transformation!

Miranda <3

 

 

 

 

 

 

Quinoa Muffin

Earlier this week I posted a recipe for a “Quinoa Raspberry Muffin” which was just a white muffin disguised with a sprinkling of quinoa.

I set out to renovate this recipe to make it higher in nutrients, easier to digest and really make quinoa the star ingredient.

I decided to use sprouted quinoa as this offers the ultimate nutrition-punch.

Check out the recipe below and share your comments if you decide to try it!

 

 

 

 

 

Sprouted Quinoa Blueberry Mini Muffins

Makes 24

Ingredients: 

1 cup cooked sprouted quinoa

1/4 cup sunflower seed butter

1/4 cup pure  maple syrup

1 organic lemon (juice only)

2 organic free-run eggs

1/4 cup coconut flour

1/4 tsp baking soda

1/4 tsp baking powder

1/4 tsp sea salt

1 pint fresh organic blueberries

Directions: 

  1. Preheat oven to 350 F and line mini muffin tin
  2. In a medium bowl add sunflower seed butter, maple syrup, lemon juice, eggs and quinoa
  3. In another medium bowl add coconut flour, baking soda, baking powder, sea salt
  4. Add wet ingredients into dry ingredients and combine
  5. Fold in blueberries to the muffin batter
  6. Bake for 12-14 minutes or until toothpick is dry when inserted in the centre of the muffin

flourlesscookies

Who knew that you could get a chewy, soft, golden-brown chocolate chip cookie without using white flour, butter, or refined sugar.

Healthy can be easy and DELICIOUS!

Makes 24

Ingredients: 

1 cup organic, unsalted peanut butter (or any nut butter)
1/3 cup raw honey
1 organic omega-3 egg or flax egg (1 tbsp ground flax + 3 tbsp water, let stand for 5 minutes before adding)
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/2 cup dark chocolate chips

Directions:

  1. Preheat your oven to 350F
  2. In a medium bowl mix all ingredients together. Carefully fold in the chocolate chips to the batter
  3. Dollop a tbsp of cookie batter on a parchment covered baking sheet
  4. Bake for 8-10 minutes or until golden brown
  5. Let cookies cool for 10-15 minutes. They will harden once cooled.
  6. Store in the fridge

Remember portion control is important even with healthy swaps. Nuts are nutrient-dense, but also high in calories. 

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