Pumpkin Mousse

Love the flavour of pumpkin spice and pumpkin pie? But looking for a healthy way to enjoy it? Look no further. This mousse is seriously delicious.

I admit that I'm lazy so I make it without the crust. And it's still fantastic! I find that the pumpkin mousse tastes best when refrigerated overnight.

This recipe is a great way to include some more veggies (for picky kids and us adults who can use to eat more veggies too). Pumpkin rocks the vitamin A and has good fibre too.

Baby Food Version: Make this recipe without the crust and omit the maple syrup.

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Healthy Pumpkin Mousse Ingredients:

1 cup of full fat coconut milk (put in fridge overnight)

1 can (398mL / 14fl oz) pumpkin puree

1/4 cup of black chia seeds

1/4 cup maple syrup

1/2 tsp vanilla extract

1/2 tsp cinnamon

1/2 tsp nutmeg

“Bottom crust”

• 3 dates

• 1 cup of raw nuts (e.g. walnuts and pecans)

• 1/4 cup of oats

• 1/2 tsp cinnamon

• 1/2 tsp nutmeg

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Healthy Pumpkin Mousse Directions:

1. In a food processor, mixer or blender, add all the ingredients. Start with low speed and work your way up to high speed.

2. Once all the coconut chunks are pureed set aside in a bowl.

3. For the “crust”, mix together dates, raw nuts, cinnamon, oats, and nutmeg in a food processor until the dates have broken down.

4. Take a spoonful of the “crust” into a parfait cup and add the pumpkin mousse.

5. Enjoy!

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Photo and recipe credit: Amazing student Hanna Kim (Thanks Hanna!)

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Lentil Coconut Energy Bites

Looking for a healthy snack?
Need something kid-friendly?

This recipe is nut-free, dairy-free, vegan, gluten-free, and no-sugar-added.
It contains fibre-packed, protein-packed lentils and pumpkin seeds.
Oh, and it's delicious!

They're perfect for packed-lunches for kids. And, as an afternoon snack for us adults too.

Need a finger-food version for your baby? Simply cut them into smaller pieces. Easy.

Enjoy!

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Lentil Coconut Energy Bites Ingredients:

• ½ cup cooked green lentils (or lentils from a can)

• ½ cup of pureed pumpkin seeds

• ⅓ cup of dry oats

• ½ tsp ground cinnamon

• ½ tsp vanilla extract

• 4 dates

• ¼ cup of chocolate chips (optional)

• ¼ cup of coconut flakes unsweetened (to roll in)

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Lentil Coconut Energy Bites Steps:

1. If using canned/ pre-cooked lentils, skip to step 2. If using dry lentils, cook the lentils in a pot with water for ~25-30 minutes on medium heat.

2. Puree ½ cup of pumpkin seeds in a food processor until smooth.

3. Add in fresh dates and continue to puree.

4. Once you reach a paste-like consistency, add in dry oats, cinnamon, vanilla extract and cooked lentils.

5. Transfer into a bowl and add chocolate chips.

6. Roll into small balls (should make about 9-10).

7. On some parchment paper, sprinkle ¼ cup of coconut flakes and roll in the lentil coconut bites.

8. Enjoy!

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Looking for more healthy, kid-friendly snack ideas? Check out our most popular recipe ever - banana lentil muffins

Recipe and photo by Hanna Kim, student (Thanks Hanna!)

Carrot-Top Pesto

Reducing food waste is the ultimate win-win. It reduces our environmental impact by allowing less to go to waste. And, by using more of what we buy, it saves us money. So, I've been exploring recipes that use ingredients that normally you'd throw away. Today, student Hanna has perfected a pesto recipe made from the green leaves and stems of carrots instead of the commonly-used basil. Voila - carrot-top pesto! Perfect timing before our local carrots start to pop up in farmers' markets and produce stores.  Thanks Hanna! That's Hanna's handiwork with the camera too :)

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Carrot-Top Pesto Ingredients

4-5 carrot top leaves

1/2 cup of olive oil

2 garlic cloves

2 tbsp toasted pinenuts (or walnuts or macadamias or almonds)

1/4 tsp salt

Dash of pepper

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Carrot-Top Pesto Directions

1. To toast pine nuts: Lay out pine nuts on a baking sheet or aluminum foil for 200C for 5 minutes, watching them so they don't burn. This can also work with a nonstick pan constantly stirring the pine nuts.

2. In a food processor, combine carrot tops, garlic, salt and pepper until smooth. Begin to add the olive oil until desired consistency is reached.

3. Enjoy!

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Check out more healthy recipes.

P.S. This recipe is gluten-free, dairy-free, egg-free, and vegan.

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Mint Chocolate Whip (No Added Sugar)

Mint chocolate is one of my all-time favourite flavours. The beauty of this recipe is that you can satisfy that mint-chocolate craving without any of the added sugar. I know because that's exactly the situation that created this recipe. I was aiming for a smoothie but the result was more of a mousse in texture. A rich, creamy, decadent, intensely minty chocolatey mousse. YUM! Sometimes the best inventions are discovered by accident.

Serves:
1 big serving or 2 smaller servings.

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Mint Chocolate Whip Ingredients

• 3 dates (pits removed)

• 2 tbsp cacao nibs

• 1.5 tbsp cocoa powder

• 2 tbsp ground flaxseeds

• ⅓ cup of coconut milk (with the fat)

• ½ cup milk or plant-based milk alternative of your choice

• 2 drops of peppermint oil

• ⅛ of an avocado (very ripe)

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Mint Chocolate Whip Directions

1. Blend thoroughly and enjoy immediately!

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Looking for more healthy recipes featuring mint? Check out this recipe for pistachio-mint smoothies.

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Chocolate Chia Pudding

All I can say is chocolate chia pudding ... yum!

Healthy eating is all about eating good fuel for your body AND eating for pleasure. This delicious treat fits both categories. It's chocolatey goodness that's made with chia seeds. Chia seeds are rich in protein, iron and fibre. The result is a gelatinous or pudding-like consistency similar to tapioca pudding. It's also quite low in sugar.

Feel free to play with the recipe. The richest version is made with the canned coconut milk (coconut and chocolate - awesome!). I love orange chocolate and mint chocolate so sometimes I add a drop or two of mint extract or orange blossom water.

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Chocolate Chia Pudding Ingredients

3 TBSP           chia seeds

1 cup              milk (dairy, plant-based alternative, canned coconut milk is especially delicious)

1 TBSP           cocoa powder

1.5 tsp             sugar

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Chocolate Chia Pudding Directions

1. Combine all ingredients in a container with a lid.

2. Stir well to thoroughly combine.

3. Leave at room temperature for 30 minutes to allow gel to start.

4. Refrigerate overnight.

5. Enjoy!

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Check out more delicious, healthy chocolate recipes:

• Chocolate Fruit and Nut Bark

• Peanut Banana Chocolate Ganache Bites

• Healthier Chocolate Nut Spread