Low Sugar Hot Cocoa (Vegan Option)

Makes 1 mug 

I’ve been sharing this recipe with a lot of clients lately and they’ve found it the perfect warm, comforting solution. So, I wanted to share it with you. This recipe is so simple that it barely qualifies as a recipe. But I wanted to share it because it’s a great way to satisfy a sugar craving with barely any sugar. It makes a hot cocoa that my fellow dark chocolate lovers will enjoy.

Use this as a technique more than a recipe. Adjust it to suit your tastes. For example, make it vegan by using a plant-based milk alternative and maple syrup. Want a stronger chocolatey flavour? Use more cocoa powder (or do the opposite if you want it weaker). Like orange chocolate? Try adding a drop or two of orange blossom water. Want to get the anti-inflammatory properties of turmeric that made golden milk so popular a number of years back? Add some, along with the black pepper to activate the anti-inflammatory compounds. For the photos, we jazzed it up with some whipped cream and some chocolate shavings.  

Low Sugar Hot Cocoa Ingredients

1 mug milk of your choice (dairy, oat, soy, etc)

Scant 1 tablespoon cocoa powder

½ teaspoon sugar (or sweetener of your choice)

Options:

2 drops orange blossom water

1/8 teaspoon turmeric powder and a small pinch of black pepper

Top with whipped cream or non-dairy whipped topping 

Low Sugar Hot Cocoa Directions

1. In a small saucepan on medium heat, add the milk, cocoa powder, sugar, and other optional ingredients.

2. Warm, stirring frequently, until steam rises from the saucepan.

3. Enjoy!

Looking for something cold and chocolatey and low added sugar? Check out this super simple recipe for chocolate banana popsicles

Photo credit: Olivia Dodsworth

Vegan Chili

In my opinion, everyone should have a great chili recipe in their repertoire. As my Grandmother would say, It’s the perfect cold day “stick to your ribs” food. Chili is also a filling and delicious way to incorporate more plant-based foods and beans/lentils into your eating habits.

This chili, that fantastic dietetic student Olivia has created, takes a twist with coconut milk. Thank you Olivia!

Vegan Chili Ingredients

1 tbsp olive oil

1 white onion (chopped)

3 garlic cloves (minced)

2 stalks celery (chopped)

1 bell pepper (chopped)

½  jalapeno pepper

19 oz can chickpeas

14oz can kidney beans

14 oz can lentils

14oz canned tomatoes

¾ cup coconut milk

1 cup veggie broth

1 tsp cumin

1 tsp dried oregano

1 tsp paprika

cilantro (optional)

avocado (optional)

toast for dipping (optional)

Vegan Chili Directions

1. Chop the onion, garlic, celery, bell pepper, and jalapeno pepper.

2. Heat the olive oil in a large saucepan on medium heat.

3. Add the garlic and onion. Sautee for 5 minutes.

4. Add the celery, bell pepper, and jalapeno pepper. Sautee for another 5 minutes.

5. Add the beans, lentils, tomatoes, vegetable broth, and spices. Simmer for at least 30 minutes.

6. Add the coconut milk and stir.

7. Optional: Top with cilantro and avocado.

8. Optional: Serve with a slice of sourdough toast.

9. Enjoy!

Recipe and photo credit: Olivia Dodsworth.

Nutrition Game Changer: Hemp Hearts

Recently I had a client who asked me for my nutrition game changers. She was looking for foods or habits that have made a big impact on the nutritional health of clients I’ve worked with. And, in my life too. Some may call these nutrition hacks. But I'm not a fan of that phrase.What a cool concept. Thank you Alison for asking me the question! I liked Alison’s idea so much that I’ve decided to share these ideas with you too. Starting today, once a month, I’ll be sharing with you my nutrition game changers. It might be a food (like today) or it might be a simple habit that can make a big impact in your health. I hope that you enjoy this new idea! It was easy to decide what my first nutrition game changer would be. I first started eating hemp seeds (a.k.a. hemp hearts) myself. Loving them, I’ve now introduced them to almost every client whom I work with.

Hemp Hearts: Why Do I Love Them?

Hemp hearts are a great source of plant-based protein and healthy omega-3 fat. Their mild taste, tiny size, and softer texture mean that they are less noticeable than other nuts when you add them to dishes, lending themselves well to many uses.

And, they’re grown in the Canadian prairies. So, they’re a more local choice than many nuts and seeds.

Help Hearts: How to Eat Them

These are the two most common ways that I recommend including hemp hearts:

1. Hemp seeds are a great way to include protein at breakfast. As you can see in the picture, I add them to my overnight oats. Sprinkle them on your cereal or blend them into smoothies. Do you head out the door without eating breakfast? How about wolfing down 1 – 2 TBSP of these and a piece of fruit? It’s a healthy breakfast without taking the time to prepare anything.

1. Add them to plain yogurt and fruit as a protein boost to your afternoon snack. Their healthy fats will also help keep your blood sugar stable and likely keep you full longer (and less likely to hit up the vending machine for junk foods).

Extra Tips:

Want to give them a try without committing to a big bag? Keep an eye open for the individual serving packages (like the ones I have in the picture). Or, browse the bulk food section at your local grocery or health food store.

Store your hemp seeds in the fridge. Like all nuts and seeds, this will keep the fats fresh and they’ll taste better.

Curious about how I can help you achieve your health and nutrition goals? Schedule a (free) call to find out.

Banana Ice Cream (Dairy and Sugar Free)

I wish that I had discovered this recipe earlier in my life. It’s creamy, smooth and delicious – just like ice cream! Banana ice cream.

While it’s vegan and sugar-free, the best thing about this recipe (besides the taste) is that it only includes 1 or 2 ingredients. How great is that!

The secret is very ripe bananas. Buy them when you see them in the store. Slice and freeze them. Then you’re ready to make ice cream anytime you wish.

Blending the bananas does take a little while. At first they will break into a chunky slurry and you will likely think that this “ice cream” idea doesn’t work. Be patient. Next it will form one big ball. Then, suddenly, it will become a beautiful, smooth, whipped texture – just like ice cream. If you haven’t added any strongly coloured flavourings, the colour of your bananas will also suddenly lighten considerably to a creamy off-white. That’s what you’re looking for – your “ice cream” is ready!

There are likely hundreds of flavor combinations. I’m sharing the plain version (so you know the base recipe) along with 3 flavour ideas. My favourite is the cinnamon.

Banana Ice Cream Directions

1. Peel and slice bananas. Freeze.
2. Place frozen sliced bananas in a blender. Add flavouring ingredients. Blend until smooth.

Banana Ice Cream Ingredients

Plain

1 cup              sliced bananas

Cinnamon

1 cup              sliced bananas

¼ tsp              cinnamon

Chocolate

1 cup              sliced bananas

½ - 1 tsp        cocoa

Half a teaspoon of cocoa results in a banana ice cream with just a hint of chocolate. One teaspoon gives a full chocolate flavour. Choose a level that you enjoy.

Strawberry

2/3 cup          sliced bananas

1/3 cup          strawberries

This combination works best if you partially blend the bananas first until they are just about to start creaming. Then add the strawberries. The result will be a creamy ice cream with strawberry flavour. Adding the strawberries at the same time as the bananas results in a more icy rather than creamy texture (more sorbet-like rather than ice cream-like).

Check out more healthy recipes.