Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares a Delicious Recipe for Layered Beet Salad. To Celebrate #NutritionMonth . Plant-Based Energy.Read More
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.
Healthy Pumpkin Mousse Ingredients:
1 cup of full fat coconut milk (put in fridge overnight)
1 can of 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
- 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
Healthy Pumpkin Mousse Directions:
- In a food processor, mixer or blender, add all the ingredients. Start with low speed and work your way up to high speed.
- Once all the coconut chunks are pureed set aside in a bowl.
- For the “crust”, mix together dates, raw nuts, cinnamon, oats, and nutmeg in a food processor until the dates have broken down.
- Take a spoonful of the “crust” into a parfait cup and add the pumpkin mousse.
Get more recipes on my recipe page HERE.
Photo and recipe credit: Amazing student Hanna Kim (Thanks Hanna!)
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.
1 big serving or 2 smaller servings.
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)
Mint Chocolate Whip Directions
- Blend thoroughly and enjoy immediately!
Looking for more healthy recipes featuring mint? Check out this recipe for pistachio-mint smoothies.
Similar to a slushie but made with real fruit, granitas are super refreshing in the summer heat.
They’re easy to prepare. The only tricky thing is to plan ahead so that you’re home and you remember to break up the ice crystals every hour (I set the alarm on my phone to remind me).
Kids can help measure ingredients, push the buttons on the blender, and scrape the ice crystals.
The fruit flavor is strong in granitas. The recipes here are listed from the most mild to the strongest. If your little ones prefer mild flavours, stick to the melon granitas. The kiwi granita is so strong that it almost made my eyes water (which I enjoyed on a hot afternoon).
Fresh Fruit Granitas - Directions
The steps are the same for all the recipes:
- In a saucepan, combine sugar and water.
- Bring sugar water to a boil until the sugar is well dissolved.
- Remove from the heat and let cool for 10 minutes.
- In a blender, combine the fruit (removed from it’s peel and pits), fruit juice (or other liquid), and sugar water.
- Pour into a non-metal baking dish, such as a glass lasagna pan.
- Place in the freezer. Freeze for 1 hour.
- Remove from the freezer and scrape thoroughly with a fork, breaking up the ice crystals.
- Return to the freezer for 1 hour. Again, remove from the freezer and break up the ice crystals with a fork. Repeat at least 2 more times.
Fresh Fruit Granitas - Recipes
1/4 cup sugar
¼ cup water
4 TBSP fresh lemon juice
5 cups cubed, de-seeded watermelon
2.5 cups raspberries
½ cup sugar
½ cup cran-raspberry juice cocktail
(Combine sugar and cran-raspberry juice cocktail in saucepan.)
Juice from 2 limes
1/3 cup sugar
1 pineapple, peeled, cored and diced
2 mangos, peeled, pitted, and diced
(There’s no heating the sugar in this recipe. Simply combine all ingredients in a blender.)
Adapted from: http://dhaleb.com/2010/03/
½ cup sugar
½ cup water
1 cup club soda
2 teaspoons lime juice
See more delicious, healthy recipes here.
I love that the healthy home-made popsicles trend is continuing (also known as ice-pops or paletas). Have you jumped on board? It's a fantastic way to enjoy some fruits and veggies. All these recipes are delicious. You won't believe that they have no sugar. Kids often love to help make them too. Here are 4 new home-made ice pop recipes for you to enjoy this summer. In case you're wondering why there are 4 recipes but only 3 in the picture, I ate all the banana-strawberry-orange ones before taking the photo :)
Home-Made Popsicles Directions
All the steps are the same for all home-made popsicles. And they're very easy:
- Combine ingredients in a blender.
- Blend until smooth.
- Pour into the ice-pop molds.
Home-Made Popsicles Ingredients
This simple 3 ingredient recipe is inspired by one of my childhood favourites – creamsicles. But unlike creamsicles, the only sugar in this recipe is that naturally found in orange juice.
- 1 cup coconut milk
- 1 cup orange juice
- ½ teaspoon vanilla extract
Use ripe bananas and in-season, local strawberries and these are naturally sweet – no added sugar is needed.
- 1 medium banana
- 10 strawberries
- ½ cup orange juice
Don’t let the deep green colour of this recipe discourage you. It’s my favourite of the 4 recipes here – super refreshing and subtly sweet.
- 2 cups watermelon, cubed
- 6 large spinach leaves, thick stems removed
- 2 inches cucumber, peeled and seeds removed
- ½ cup coconut water
This recipe doesn’t need to be blended. Simply juice the grapefruits and combine with the soda water in a pitcher. Pour into the molds and freeze. If you find pink grapefruits too sour, you can substitute freshly squeezed orange juice.
- 1 cup freshly squeezed pink grapefruits (approx 3 grapefruits)
- 1 cup soda water