“Left-Over Guests” Frittata

Click to download recipe-Frittata

Over the holidays, you may have out-of-town guests.  This frittata is the perfect versatile stand-by for breakfasts, lunches and brunches.  Quick to prepare, this easy one-skillet meal gives you more time to visit.

8 large eggs
1/2 cup low-fat milk (or almond milk)
olive oil
2 to 2 1/2 cups cooked potato
1 garlic clove, minced (optional)
1 small zucchini, sliced
1/2 bunch spinach, rinsed and drained (or broccoli)
handful of cherry tomatoes
1/2 cup grated cheddar cheese (optional-skip for fewer calories)
1/4 cup chopped fresh basil leaves
salt and pepper
pinch of paprika


  • Preheat oven to 350 degrees.
  • Whisk together eggs and milk with a pinch of salt and a pinch of paprika. Stir in basil. Set aside.
  • Heat a 10 inch* (oven-proof or cast iron) skillet on the stove over medium heat. Add a bit of olive oil, then potatoes, spinach, zucchini, minced garlic, and a few pinches of salt and pepper. Cook for just a minute or so – until the potatoes begin to brown, the spinach wilts and the zucchini starts to soften.
  • Add the egg and milk mixture to the skillet.
  • Add the tomatoes, (and cheese if you like) more salt & pepper to taste, if desired.
  • Cook until the edges start to pull away from the pan (about 5 minutes).
  • Turn the stove off and slide your pan into the oven.
  • Bake for 16-20 minutes, or until eggs are set.
  • Remove from oven, let cool for 15 minutes (or more), then slice and serve.

*If you’re using a skillet smaller than 10 inches, use 6 eggs instead of 8.

For more variations, see:  The Only Frittata Recipe.

Cinnamon Crêpes

Click to download recipe-Cinnamon Crêpes


75g gluten-free brown bread flour
1 tsp ground cinnamon
1 medium egg
225ml semi-skimmed milk
1 tsp rapeseed oil, for frying
2 tbsp almond nut butter
1 banana, sliced
140g raspberries
lemon wedges

• In a large mixing bowl, combine flour and cinnamon.
• Add the egg and milk, and whisk vigorously until you have a smooth pouring consistency.
• Place a non-stick frying pan over a medium heat and add a little of the oil. When the oil starts to heat, wipe most of it away with kitchen paper.
• Once the pan is hot, pour a small amount of the batter into the centre of the pan and swirl it to the sides of the pan in a thin layer. Leave to cook, untouched, for about 2 mins.
• When it is brown underneath, turn over and cook for 1 min more.
• Transfer to a warm plate and cover with foil to keep warm. Repeat with the remaining batter.
• Serve with nut butter, banana, raspberries and lemon to assemble at the table.

Nutrition: per serving
cal: 376 fat: 16g saturates: 3g carbs: 46g sugars: 17g fibre: 5g protein: 14g salt: 0.3g

Adapted from: Good Food

Healthier Gingerbread Cookies

Click to download recipe-Healthier Gingerbread Cookies

Here’s a healthy version of your favorite classic gingerbread cookies! A few simple substitutions make it healthier:

  • whole wheat pastry flour for all-purpose flour
  • coconut oil for butter
  • coconut sugar for brown sugar

Prep time: 30 mins Cook time: 10 mins Total time: 40 mins

Makes: 32 cookies

Ingredients – Cookies

3 cups whole wheat pastry flour, plus more for work surface
2 tsp ground ginger
2 tsp ground cinnamon
¾ tsp salt
½ tsp ground cloves
½ tsp finely ground black pepper
½ tsp baking soda
¼ tsp baking powder
½ cup melted coconut oil
½ cup molasses
(use regular molasses for lighter, somewhat spicy cookies or blackstrap molasses for very spicy, intensely flavored cookies)
½ cup packed coconut sugar
1 large egg
Powdered sugar, for dusting (optional)


  • In a medium mixing bowl, combine the flour, ginger, cinnamon, salt, cloves, pepper, baking soda and baking powder.
  • Whisk until blended.
  • In a small mixing bowl, combine the coconut oil and molasses and whisk until combined.
  • Add the coconut sugar and whisk until blended. (If the sugar is won’t incorporate into the mixture, warm the mixture for about 20 seconds in the microwave or over low heat on the stove, just until you can whisk it all together.)
  • Add the egg and whisk until the mixture is thoroughly blended.
  • Pour the liquid mixture into the dry and mix just until combined. (If it seems like you don’t have enough liquid, just keep mixing!)
  • Divide the dough in half.
  • Shape each half into a round disc about 1 inch thick and wrap it in plastic wrap. Place both discs in the refrigerator and chill until cold—about 1 hour, or up to overnight.
  • Preheat oven to 350 degrees F with racks in the middle and upper third of the oven. Line two large baking sheets with parchment paper.
  • After the dough has rested in the fridge, lightly flour your working surface and roll out one of your discs until it’s ¼ inch thick. If the dough is very hard or crumbly, just roll it as best you can and then give it a few minutes to warm up. Repeat until you’ve successfully rolled the dough to ¼ inch thickness.
  • Use cookie cutters to cut out cookie shapes and place each cookie on a parchment-lined baking sheet, leaving about ½ inch of space around each one (this dough just barely expands during baking).
  • Combine your dough scraps into a ball and roll them out again, repeating until you have used up all the dough. Repeat with remaining disc.
  • If you’d like to decorate the cookies with granulated sugar like turbinado or extra coconut sugar, sprinkle it onto the cookies now.
  • Place baking sheets in the oven, one on the middle rack and one on the upper.
  • Bake for 8 to 11 minutes; for softer cookies, pull them out around 8 minutes and for more crisp cookies, bake for up to 11 minutes.
  • Place the baking sheets on cooling racks to cool. The cookies will further crisp as they cool.

Ingredients – Lemon Icing (optional)

½ cup powdered sugar
¼ tsp lemon zest (optional, for a more intense lemon flavor)
2¼ tsp lemon juice

Instructions-Lemon Icing

  • If you’d like to ice the cookies and/or sprinkle them with powdered sugar, wait until they have completely cooled.
  • To make the icing, in a small bowl, combine the powdered sugar, optional lemon zest and the lemon juice.
  • Whisk until thoroughly blended.
  • Transfer the icing into a small Ziploc bag, squeeze out any excess air and seal the bag.
  • Cut off a tiny piece of one of the lower corners and squeeze icing through the hole to decorate the cookies as desired.
  • If you’d like to sift powdered sugar over the cookies, do it now. Wait until the icing has firmed up (about 1 hour) before carefully stacking the cookies in a storage container.
  • The frosting will harden eventually, but it won’t ever be as indestructible as royal icing. Cookies will keep for up to 1 week at room temperature.

The frosting will harden eventually, but it won’t ever be as indestructible as royal icing. Cookies will keep for up to 1 week at room temperature.

Adapted from: Cookie Kate

Gingerbread Chia Pudding

Click to download recipe-Gingerbread Chia Pudding

Prep time: 5 mins  “Cook” time: 6 hours
Serves: 2 servings

2 cups unsweetened milk (almond, soy, hemp, rice etc…)
4 1/2 Tbsp chia seeds
1 Tbsp freshly grated ginger (dried works but use less)
1 tsp molasses
1/4 tsp cinnamon
1/8 tsp cloves
1/2 tsp vanilla extract


  • Combine all ingredients in a mason jar or airtight container. Stir well.
  • Place in refrigerator overnight or for at least 6 hours.
  • Serve cold with toppings of choice.

Adapted from: the Healthy Maven

Dark Chocolate Peppermint Truffles

Click to download recipe-Dark Chocolate Peppermint Truffles

Makes about 24+ truffles (depending on their size).

1/2 cup full-fat coconut milk (the canned kind)
2 tablespoons coconut oil
10 ounces high quality vegan dark chocolate (70% cocoa) – chopped
1 teaspoon vanilla extract
1/2 teaspoon peppermint extract
dash of salt
1/4 cup cocoa powder


  • In a double boiler, heat coconut oil and coconut milk over a low/medium heat, whisking until just melted and well incorporated.
  • Add the chocolate, stirring continuously, not allowing it to heat too quickly.
  • As soon as it is melted, remove from heat and stir well.
  • Add in the salt and the vanilla and peppermint extracts.
  • Pour into a 8″ baking dish or a pie pan and refrigerate until the mixture is mostly set, but still pliable.
  • Using a 1″ melon baller or a tablespoon, scoop out the chocolate and roll into balls using your hands, set them on a parchment paper lined cookie sheet.
  • Place the cookie sheet into the refrigerator for about 10-15 minutes or even overnight.
  • Place the cocoa power onto a small plate and roll the balls in the cocoa powder to coat.
  • Store the finished truffles in the refrigerator (for up to 2 weeks).

Allow to come to room temperature for about 15 minutes, just before serving.

Adapted from Tasty Yummies.

Holiday “Eggless-nog” Smoothie

Click to download recipe-Holiday “Eggless-nog” Smoothie

Choose a festive green or white smoothie! Add protein powder if you like.

1 & 1/4 cup plain almond milk (or other milk)
2 frozen bananas, peeled & sliced
1/4 tsp ground nutmeg
1/4 tsp ground cinnamon
1 date, soaked for 10 minutes
dash of ground clove
1/4 tsp pure vanilla extract (alcohol-free recommended) or vanilla from 1/2 vanilla bean
dash of sea salt
1/2 cup spinach (optional)

• Add liquid to your blender.
• Blend on high for 20 seconds or until smooth.
• Garnish with a dash of cinnamon and nutmeg if desired.

Serving Size: two 8-ounce servings

Nutrition Information
Calories: 320 (160/serving)
Fat: 2g (2g/serving)
Protein: 4g (2g/serving)
Carbohydrates: 72g (36g/serving)
Fiber: 7.7g (3.6g/serving)

Adapted from: Incredible Smoothies

Skinny Spinach and Artichoke Dip

Click to download recipe-Skinny Spinach & Artichoke Dip

A calorie-smarter version of a popular appetizer!

Prep time: 10 min. Cook time: 10 min. Total time: 20 min.
Serves: 8-10 as an appetizer

8 oz reduced fat cream cheese
16 oz (2 cups) plain, non-fat Greek yogurt
2 Tbsp butter
1 & 1/2 cups parmesan cheese
14 oz quartered artichoke hearts (not the marinated ones), drained & coarsely chopped
4 oz can diced jalapeños, drained (if you like it spicy, don’t drain)
10 oz frozen spinach (thawed & drained)
2-3 garlic cloves

• Add to medium pot: cream cheese, Greek Yogurt, butter and parmesan cheese.
• Stir frequently over medium heat until melted with an even consistency. It should start to bubble lightly.
• Stir in artichoke hearts, jalapeños and spinach.
• Stir in 2-3 pressed garlic cloves. Let it bubble for a few minutes and it’s done.

Adapted from: Natasha’s Kitchen

Superfood Hot Chocolate

Click to download recipe-Superfood Hot Chocolate

Cook time: 5 mins Serves: 2 cups

2 cups non-dairy milk of choice (coconut, hemp or almond)
2 T raw cacao (or cocoa powder)
1/4 tsp ground turmeric
1/2 tsp of ground cinnamon
1 T raw honey (or more to taste)
1 T coconut oil


  • Add milk of choice to a medium-sized sauce pot and bring to a boil.
  • Lower to a simmer and add cacao powder and stir.
  • Add in turmeric and cinnamon and continue to stir.
  • Stir in honey until well combined.
  • Add coconut oil and whip in until all chunks are melted and mixture becomes thick. Serve immediately.

Adapted from: the Healthy Maven

Wholesome Granola

Click to download recipe-Wholesome Granola

Preheat oven to 300 degrees F
• 4 cups rolled oats (preferably whole grain)
• 2 cups shredded coconut (you may choose unsweetened)
• 1/2 cup grape seed oil
• 1/2 cup honey (try wildflower or your own favorite)
• 2 cups slivered almonds
• 1/2 cup chopped pecans (or walnuts if you prefer)

Combine all ingredients in a large bowl. Add a dash of ginger and/or cinnamon to taste. Spread onto 2 large baking sheets and bake at 300 degrees F for 40 minutes, stirring after 20 minutes.
Enjoy with your favorite milk or yogurt. Add dark chocolate chunks and use as a dessert topping. Add dried fruit as well for a healthy snack for the car or for after a workout!
Click for more recipes.

Avocado Chicken Burger

Click to download recipe-Avocado Chicken Burger
It’s okay to have a burger on occasion!  All burgers are not created equal. Try this delicious, healthy burger!

Ingredients (for 2 burgers)

  • 2 small grilled or barbecued chicken breasts (season to taste with pepper and herbs)
    2 whole grain buns (I chose gluten free)
  • 1/2 an avocado, sliced
  • Sautéed mushrooms and onions
  • 1 tomato
  • 4 slices of bacon-style turkey (or chicken)
  • 2 – 3  tbsp Tzatziki (plain yogurt, garlic, cucumber & lime juice)
  • Grated sharp white cheddar cheese
  • Cucumber slices for garnish

Now, build your burger! Melt the cheese on the chicken for the last minute of grilling if you choose. Use Tzatziki instead of mayonnaise or butter on your bun. Enjoy!