Healthy baking, Toronto Nutritionist, NourishandGlow

Gingerbread Bites

Healthy baking, Toronto Nutritionist, NourishandGlow

Gingerbread Bites

1 cup medjool dates, pitted

1/2 cup nut butter (almond or peanut butter works well)

1/3 cup coconut cream (use small can coconut milk)

4 tablespoons coconut flour

1/3 cup unsweetened coconut flakes (extra for toppings)

2 tablespoons blackstrap molasses

1 teaspoon cinnamon powder

3/4 teaspoon ginger powder (or fresh grated ginger root)

Dash nutmeg powder

Place a can of coconut milk in the refrigerator approximately 30 minutes prior to making.

Add the dates and nut butter to a food processor and mix until a sticky dough is formed.

Remove the coconut milk from the refrigerator, open and drain the liquid so only the thick cream remains.

Add the cream, molasses, coconut flakes and the remaining spices to the food processor and mix well.

Take the dough from the food processor and place in a bowl the freezer for 10 minutes.

Remove the dough from the freezer and form into small balls.

Keep them plain, roll in coconut flakes or dip in chocolate*.

Keep chilled in freezer and serve cold.

*To make homemade chocolate mix equal parts melted coconut oil and raw cacao powder in a saucepan over low heat. Add maple syrup and pinch of sea salt to taste and whisk until no lumps remain.

Cauliflower & Hemp Tabbouleh Michelle Nutrition Michelle Tirmandi Holistic Nutritionist Toronto Nutritionist

Cauliflower & Hemp Tabbouleh

Cauliflower & Hemp Tabbouleh Michelle Nutrition Michelle Tirmandi Holistic Nutritionist Toronto Nutritionist

Ingredients: 

  • 1 1/2 cups cauliflower florets, pulsed in food processor
  • 1/2 cup hemp hearts
  • 1 cup cucumber, chopped
  • 3/4 cup parsley, chopped
  • 1 cup tomatoes, chopped
  • 1/2 cup onion, chopped

Dressing:

  • 1 clove garlic, minced
  • 2 tbsp fresh lemon juice
  • 1 tsp dijon mustard (optional)
  • 1 tbsp apple cider vinegar
  • 1 1/2 tsp raw honey
  • 1/2 tsp sea salt
  • 1/2 tsp oregano (or Italian seasoning)
  • ground pepper, to taste
  • 1/4 cup olive oil

Instructions: 

Servings: 4 small or 2 large

  1. Chop the cauliflower into pieces and pulse in food processor until it is chopped in small bits (similar to cauliflower rice) and add to a medium sized mixing bowl.
  2. Chop cucumber, onion and tomatoes in small chunks and add to bowl.
  3. Chop the parsley finely or add to the food processor and chop for a few seconds, add to bowl.
  4. Add 1/2 hemp hearts to the bowl and stir all ingredients together.
  5. Dice clove of garlic and set aside.
  6. In a separate bowl, mix together the olive oil, lemon juice, honey, dijon, salt, pepper, oregano and garlic.
  7. Stir the dressing in with the veggies, cover and let sit in the fridge for 1-2 hours before serving.

 

 

Mango Turmeric Smoothie

Mango Turmeric Smoothie (Summer Smoothie Series Part #1)

Mango Turmeric Smoothie

On the request of one of my super awesome clients, I’ve decided to start sharing more smoothie recipes! In fact, I am going to be sharing a little summer series…so stay tuned on the blog, and make sure you’re all signed up to my weekly recipe newsletter by clicking here to make sure you catch all the goodness!

I feel like smoothies are pretty much the greatest things ever right now since they take less than 10 minutes to make, they are filled with super healthy ingredients, plus they taste damn delicious!

Oh, and did I mention they are cold – so they are basically life during this heat craze.

Here’s the simple recipe with lots of room for variations. I would have probably added in some greens if I had some on hand, but we were fresh out when I made it.

I should also mention that I paired the smoothie with my new obsession of having overnight-steeped cold tea. Pictured above is a mixture of Nettle Tea + Red Raspberry Leaf Tea steeped overnight (1 bag of each + hot water) – two amazing, mineral rich teas for mama’s to be during the third trimester. (Note: Red Raspberry Leaf Tea is also great for women experiencing menstrual cramps and Nettle Tea is great for women as a nutritive tonic).

Ingredients: 

(Servings ~ 1 large smoothie)

  • 1 cup mango (frozen chunks, or medium sized mango)
  • 1/4 frozen banana (optional)
  • 1 1/2 cups almond milk (any nut milk will do)
  • 1” chunk of turmeric root, peeled (1 tsp turmeric powder will also work)
  • 1 tsp coconut oil
  • 1 scoop vanilla protein powder* (I love to switch it up between this one or this one)
  1. Blend all ingredients together and enjoy!

*If you don’t have protein powder on hand you can add 2-3 tbsp hemp hearts to give the smoothie a protein boost. 

 

 

Broccoli Salad Toronto Nutritionist Michelle Nutrition Michelle Tirmandi

Broccoli Salad

Broccoli Salad Toronto Nutritionist Michelle Nutrition Michelle Tirmandi

If you’re looking for a salad that’ll fill your tummy for time, this is it. With plenty of crunch, and lots of heart, you’ll be comfortably full and plenty satisfied thanks it’s sweet n’ salty flavours.

Given that it serves 6 and there’s only two of us, I figured this would last as a fridge staple for at least a few days. I was wrong.

I also love this salad because it contains one of my favourite foods, broccoli. As a nutrition powerhouse food (thanks to the powerful compound Indole-3-carbinol), broccoli helps the liver to do it’s ever so important job of helping the body to detox. And hen the body is detoxing efficiently you can expect glowing skin and more importantly, healthy hormones (a post for another day!).

Ingredients:

  • 4 cups broccoli, chopped
  • 2 cups celery, chopped
  • 2 cups carrots, chopped
  • 6 green onions, chopped
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/2 cup dried cranberries or raisons
  • 2-3 slices bacon (preservative, antibiotic and hormone free)
  • 1 cup mayonnaise or organic Veganiase 
  • 2 1/2 tbsp apple cider vinegar
  • 1/2 tsp sea salt
  • 2 tbsp lemon juice
  • 2 tsp maple syrup

Instructions:

(Makes ~ 6 servings)

  1. Wash and chop the broccoli, celery, green onion and carrots in to bite sized pieces and add to large bowl (you can add the carrots to the food processor to save time)
  2. Add the seeds and cranberries to the bowl and mix
  3. Preheat the oven to 375′ and line a baking sheet with parchment paper and bacon. Bake for 15-20 minute until golden and crispy. Remove and pat with paper towels before chopping in to small bits.
  4. Mix the mayonnaise/Veganiase, apple cider vinegar, sea salt, lemon juice and maple syrup.
  5. Mix dressing to chopped veggies and sprinkle with chopped bacon.
  6. Enjoy!

 

 

Raw Cherry Cheesecake + Gluten Free + Michelle Nutrition + Michelle Tirmandi + Holistic Nutritionist in Toronto

Raw Cherry ‘Cheesecake’

Raw Cherry Cheesecake + Gluten Free + Michelle Nutrition + Michelle Tirmandi + Holistic Nutritionist in Toronto

Raw Cherry ‘Cheesecake’

This yummy dessert doesn’t actually contain any cheese, or even any animal products for that matter. It’s the cashews that actually give it a cheese-like texture, but I will be honest in saying that although it’s super tasty, it isn’t exactly the same as cheesecake. My husband thinks that it should be called ‘cashew cake’ in order to put it in a class of it’s own. Cheese or not, this cake includes many healthy ingredients along with a good dose of sweetness making it a wholesome summer dessert choice! Feel free to also change up the cherries with raspberries, strawberries or whatever other fresh fruit you may have on hand!

Crust:

  • 1 cup medjool dates, pitted
  • 1/2 cup raw pecans
  • 1/2 cup raw walnuts
  • pinch sea salt

Middle:

  • 2 cups raw cashews, soaked for 4+ hours or overnight
  • 1/2 cup coconut oil, melted
  • 1 large lemon, juiced
  • 1/2 cup canned coconut milk (full fat)
  • 1/2 cup maple syrup
  • 1 tsp pure vanilla extract

Top:

  • 1 1/2 cups fresh cherries + juice (or 1/4 cup water)
  • 3 Tbsp chia seeds
  • 1 tbsp maple syrup

Raw Cherry Cheesecake + Michelle Tirmandi + Holistic Nutritionist + Toronto Nutritionist

Instructions:

Makes ~ 24 mini cheesecakes. Feel free to also use 2 pie trays in place of 2 muffin trays.

  1. Place the can of coconut milk in the fridge upside down (this allows the fat to rise to the top so it can be used to make the middle layer creamier. If you don’t have time to do this, do not worry it will be ok to use the coconut milk as is!)
  2. Line two muffin trays with muffin cups.
  3. Add the dates to a food processor, process in to smaller bits.
  4. Add the nuts and sea salt to the food processor and process with the dates until a sticky crumble is formed (you should be able to roll it in a ball and have it stick together).
  5. Press the sticky date and nut mixture in to the base of the muffin cups and place in the freezer (wet your fingers if you find the mixture is sticking to your hands or use a spoon to press down the mixture).
  6. Rinse the food processor.
  7. Melt coconut oil.
  8. Remove the can of coconut milk from the fridge and use the thicker, creamier parts that have risen to the top.
  9. Mix all of the ingredients for the middle later together in the food processor until smooth. Taste and add more maple syrup if desired.
  10. Remove the muffin trays from the freezer and spoon the mixture on top of the crust. Return to the freezer for ~ 20 minutes.
  11. Add the cherries and cherry juice (or water) to a saucepan on the stove and heat for 3-4 minutes. Save a few full cherries for placing on the top of the mini cakes at the end.
  12. Stir in maple syrup and chia seeds being careful not to burn. Allow the sauce to thicken slowly (you may need to adjust the temperature).
  13. Spoon berry mixture on to the tops of the mini cakes and add remaining cherries.
  14. Freeze for 2-4 hours and remove for at least 10 minutes before serving.
  15. Enjoy!

 

Gluten Free Strawberry Blender Muffins Michelle Nutrition Toronto Nutritionist

Gluten Free Strawberry Oatmeal Muffins

Holla!

This post is short and sweet. Technically I am on vacation soaking up the sun in a beautiful place called The Shuswap in British Columbia and I’m doing my best to stay as disconnected as possible…

BUT. I made these gluten free strawberry oatmeal muffins this morning and they were too good not to share!

Gluten Free Strawberry Blender Muffins Michelle Nutrition Toronto Nutritionist

Now, I know that I say this a lot, but these muffins are truly sooo simple. All you need to do is add the ingredients to a blender or food processor, blend, pour in to a muffin tray and bake for ~ 25 minutes before they are ready to devour.

They are also gluten free and can easily be adapted to be dairy free too. Swapping the strawberries with blueberries, raspberries or even apples is totally a possibility as well.

Hope you enjoy them as much as we did!

Ingredients:

  • 2 cups rolled oats
  • 2 overripe bananas (mashed)
  • 2 eggs
  • 1 cup yogurt (full fat Greek yogurt works best but coconut yogurt would also work)
  • 1/4 cup maple syrup
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1 1/2 tsp pure vanilla extract
  • 1 1/2 cups sliced strawberries (any berry will work)

Gluten Free Strawberry Blender Muffins Michelle Nutrition Toronto Nutritionist

Instructions:

  1. Preheat the oven to 385′ and line a muffin tray with muffin cups or grease the muffin tray with coconut oil.
  2. Wash and slice strawberries and set aside (do not blend).
  3. Mash the bananas with a fork in a separate bowl and add to blender.
  4. Add all remaining ingredients to a high powered blender or food processor.
  5. Blend all ingredients together until everything is mixed well.
  6. Stir in the berries after mixing and pour in to muffin cups.
  7. Bake for 20 minutes or until a toothpick comes out clean.

Enjoy with a dollop of nut butter or Greek yogurt!

(Note, this makes ~ 12 medium sized muffins)

 

Creamy cucumber avocado soup Michelle Tirmandi Holistic Nutritionist Toronto Nutritionist

Chilled Cucumber & Avocado Soup

Stay cool with this cucumber avocado soup recipe!

When things heat up outside and we feel uncomfortably hot in our bodies, it’s only natural to want to cool ourselves down. But, did you know that the foods we eat can actually help us to cool down our bodies and become more balanced, both physically and emotionally (feeling less irritable, tired and more focused)?

Some foods are known to increase the digestive fire and create heat in the body (think heavy, spicy and naturally warm foods) whereas other foods are considered more cooling to the body. Naturally, in the heat of the summer our bodies tend to crave the lighter seasonal foods like fresh and raw fruits and veggies.

Cucumbers, with their fresh and crunchy texture are just one of the top summer foods for staying cool. They contain 95%  water so they help the body to rehydrate easily while fluids are being lost in the hot temperatures.

Despite that they are mainly water they also offer plenty of other health benefits including B Vitamins (helpful for stress), Vitamin C (a natural antioxidant that’s important for healthy skin), Calcium (important for bones) and potassium (an electrolyte that is lost through sweating). Cucumbers are also considered to be cooling, anti-inflammatory and an anti-histamine food by nature.

The high water and fibre content also help with digestion and the elimination of toxins stored in the body. One thing to consider however is the fact that cucumbers should be organic (if possible). Non organic cucumbers are often coated in a wax which seals in the pesticides that have been layered upon the skin of the cucumber. Of course peeling is always an option if the cucumber isn’t organic, but it does take away from the nutrition because most of the nutrition is found in the skin (and the seeds!).

Creamy cucumber avocado soup Michelle Tirmandi Holistic Nutritionist Toronto Nutritionist

It’s common to eat cucumbers in salads, but have you tried to incorporate them in your smoothies and juices, sandwiches and burgers? One way that I have recently incorporated cucumber is in this delicious and cooling soup recipe. If you’re new to cold soup I’ll let you know that you are in for a real treat! Not only does the soup only take a few moments to make (it literally only requires a bit of chopping + blending), it keeps well so you can eat it as a cooling summer lunch or dinner all week long.

Ingredients

(4 servings)

•1 medium cucumber, diced (peel if not organic)

•1 medium avocado

•1 Tbsp fresh lemon juice (lime juice would also work well)

•1/2 tsp lemon zest (omit if lemon is not organic, lime would also work well)

•1/2 tsp ground cumin

•1 large garlic clove, minced (add more if desired)

•2 green onions, chopped

•1/4 cup fresh cilantro (+ additional for garnish)

•1/2 cup full fat plain organic Greek yogurt (coconut yogurt would also work too)

•1 tsp sea salt (add 1/2 tsp more if desired)

•1/2 cup nut milk (I used homemade cashew milk but almond milk or even coconut milk would work too)

Instructions:

Add all ingredients to a food processor or high powered blender an blend until smooth. Chill soup for 20 minutes and garnish with fresh cilantro, pepitas (pumpkin seeds) and any other topping of choice! (I topped mine with these delicious kale chip crumbs and it added a ton of flavour!)

Matcha Superfood Energy Balls + Michelle Tirmandi + Holistic Nutritionist + Toronto Nutritionist

Superfood Matcha Energy Balls

Matcha Superfood Energy Balls + Michelle Tirmandi + Holistic Nutritionist + Toronto Nutritionist

Superfood Matcha Energy Balls

  • 3/4 cup raw cashews
  • 1/4 cup raw sunflower seeds
  • 11 medjool dates, pitted
  • 1 1/2 tsp coconut oil
  • 1 Tbsp unsweetened coconut flakes
  • 3 tsp matcha powder (I love Matcha Ninja)
  • 4 Tbsp Bee Pollen (I love Bee Keeper’s Naturals), optional

Directions:

  1. Blend all ingredients except the bee pollen for ~ 2 minutes until nuts and dates are mixed together.
  2. Add coconut oil, coconut and matcha powder, blend for another 1-2 minutes until a consistent dough is formed.
  3. Remove dough from the food processor and roll in to evenly sized balls.
  4. Spread bee pollen out on a flat surface and roll the balls in the bee pollen to cover evenly.
  5. Freeze for ~ 20 minutes and enjoy!
Michelle Tirmandi Holistic Nutritionist Banana Nice Cream

Banana Nice Cream

Michelle Tirmandi Holistic Nutritionist Banana Nice Cream

Every Friday afternoon I cater a healthy lunch for my husband’s company. It’s great because for many team members it’s an opportunity to try some new types of foods and ingredients. It’s also great for me because I usually get pretty honest feedback about the recipes I try out on them, this one included!

In fact, I think that quite a few people’s minds were actually blown when I told them that the ice cream we had for dessert, was not actually ice cream, but was simply made from from frozen bananas + nut butter + chocolate chips. That is all.

If you haven’t heard of banana ice cream (‘nice cream’) you may also feel the same way!

Here’s the recipe:

Ingredients:

(makes ~ 2 servings)

  • 2 Frozen Bananas, peeled and chopped into chunks (freeze for at least 4-5 hours)
  • 2 Tbsp Almond Butter (this can be replaced with any nut butter)
  • Pinch Sea Salt
  • 1 Tbsp Chocolate Chips or Raw Cacao Nibs
  • Splash of almond milk or water if necessary

Instructions: 

  1. Place the chopped bananas in to the food processor along with the nut butter and pulse/process until a creamy consistency similar to soft serve.
  2. Add the sea salt and chocolate chips or cacao nibs and pulse one more time.
  3. Let the nice cream set in the freezer for ~ 20-30 minutes. If making in advance allow the nice cream to sit out for a few minutes to soften before serving. Enjoy!

 

 

 

michelle nutrition toronto nutritionist

Apple Faux-Nuts

michelle nutrition toronto nutritionist

 

I have to admit that it feels a little strange to write a recipe post for something as simple as these apple faux-nuts! They literally take 5 minutes to prep and with the endless combinations and permutations of toppings you can let your creativity run loose.

The kiddos also love them, in fact a friend tried them out at her 4 year old’s b-day party and apparently they went wild for them!

To get started all you need is some apples, nut butter (cashew butter and almond butter work well), plus any of your favourite toppings:

  • Coconut flakes
  • Chocolate chips
  • Bee pollen
  • Dried fruits
  • Granola
  • Chopped Nuts

I should also mention that you may want to purchase an apple corer to make the process of cutting the hole in the centre much easier. Mine only cost me $4 (if you’re in Toronto I got it here) and I’m sure I’ll get plenty of use out of it.

The next step is to slice the apples thinly and use the corer to make a hold in the centre.

Then, pat the apples dry with a paper towel to help the nut butter stick.

Last, sprinkle the toppings to your hearts content and enjoy!