Nutrition Month Favourite Recipes

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I have some staple recipes that I use weekly. Both from my book and that I’ve posted on the blog. What are your staples and recipes that you and your family love?

Apple and Pear Crumble – this recipe is great as a breakfast, snack, and dessert. Feel free to have it as a meal even if you’re rushed!

3 cups diced fruit: apples, pears or a combination
1 cup blueberries or other berries (or more fruit above)
¼ cup 100% fruit juice
1 tsp cinnamon

Crumble Topping:
1½ cups whole oat flakes
¼ cup maple syrup
¼ cup sunflower seeds
¼ cup walnuts, chia seeds, hemp seeds or pecans
¼ cup unsalted butter
1 tsp cinnamon
In a bowl, toss the sliced fruit, blueberries, fruit juice, and cinnamon.
In another bowl, mix the oats, syrup, sunflower seeds, walnuts, butter, and cinnamon. Rub between your fingers to create a soft, coarse crumble.Spoon the fruit mixture and its liquid into a pie plate.
Top with the crumble mixture and bake in a 350ºF (180ºC) oven for 35 to 45 minutes, or until the fruit is fork tender and the filling is bubbling and thickened (can also be frozen before cooked). The top should be golden brown. Cool slightly on a wire rack before serving warm or at room temperature. Makes 6 to 8 servings.

Nutritional Information
Rich in vitamin C, fibre, antioxidants, essential fatty acids, trace minerals, and complex carbohydrates.

Chia Pudding – This is a firm favourite with us. I use it in the smoothie if there’s any left after a few days before making a fresh batch.

Chia seeds are a powerhouse of protein, fibre, calcium, iron, vitamins and essential fats. It might seem like an odd thing to eat seeds and milk, but this is a meal or snack that will appeal to the whole family.

1/3 cup white chia seeds
1 1/2 cups milk
2 tbsp maple syrup
1/2 tsp vanilla

Put all the ingredients in a medium jar. Cover with a lid and shake it all up.
Put in the fridge. Go back in an hour or so and shake it up again. Leave it overnight.
In the morning, pour about a cup into a bowl, add blueberries or other fruit, nuts or seeds.

Be sure to drink lots today as these seeds are fantastic fibre.

Smoothie – I have a smoothie every day. I’d be missing out on a lot of my daily intake of fruit and veggies if I didn’t make a smoothie every day.

250 mls almond milk
1/2 cup wild blueberries
1/2 cup frozen cherries
1/2 cup organic strawberry
1 banana
1 tbsp chia seeds
1 tbsp almond butter
1 tsp raw honey
large handful of spinach
1 tbsp hemp oil

Blend until smooth and enjoy straight away.

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