Janet Holistic Nutrition Consultant

05/09/2022

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Carrot Cake Cream Cheese Muffins (grain-free, gluten-free)
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Carrot Cake Cream Cheese Muffins (grain-free, gluten-free)

These carrot cake muffins have a cream cheese filling and are gluten-free and grain-free with a great texture! Nobody will know that these are gluten-free.

Prep Time: 20 minCook Time: 20 minReady in: 40 min
Yield: 10 muffins

Ingredients

For the filling:
6 ounces (170 grams) cream cheese
3 tablespoons coconut sugar
1/2 teaspoon vanilla extract
pinch of salt

For the carrot cake muffins:

1 1/4 cups (125 grams) blanched almond flour
2 tablespoons (16 grams) coconut flour, sifted if lumpy
1/2 teaspoon baking soda
1/8 teaspoon salt
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
2 large eggs, room temperature
1/3 cup (75 grams) coconut oil, melted
1/4 cup (106 grams) honey
2 teaspoons vanilla extract
1/2 cup (50 grams) grated carrots

Directions

Preheat the oven to 350°F (175°C). Line a muffin tin with 10 muffin liners.

Prepare the filling. In a medium bowl using an electric hand mixer, beat all filling ingredients at medium speed until light and fluffy. Set aside.

Prepare the muffin batter. In a medium mixing bowl, mix together the dry ingredients (almond flour through nutmeg). Set aside.

In a large mixing bowl, mix together the eggs, oil, honey, and vanilla extract.

Add the dry mix to the wet mix, stirring just until combined, and then gently fold in the grated carrots.

Pour a little batter into each cup so that they're about 1/5 or 1/4 full. Add about 1 tablespoon of cheesecake filling and then top with the remaining muffin batter.

Bake for 20 minutes or until a toothpick inserted in the side of a muffin comes out clean.

Let the muffins cool for 5 minutes in the pan and then remove to a wire rack to cool completely. Refrigerate in an airtight container for up to 3 days

04/09/2022

Healing Curry Butternut Squash Lentil Soup (with a slow cooker option!)

Healing curry butternut squash lentil soup that’s vegan, protein-packed, and incredibly nourishing. You’re going to love this creamy, flavorful soup that’s packed with anti-inflammatory ingredients! Make it on the stovetop or in your slow cooker for ease.

Healing Curry Butternut Squash Lentil Soup

vegan butternut squash lentil soup in a bowl
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Serves 4

Healing curry butternut squash lentil soup that's vegan, protein-packed, and incredibly nourishing. You're going to love this creamy, flavorful soup that's packed with anti-inflammatory ingredients! Make it on the stovetop or in your slow cooker for ease.

Ingredients

½ tablespoon coconut oil or olive oil
3 cloves garlic, minced
1 tablespoon freshly grated ginger
1 yellow onion, diced
1 large carrot, thinly sliced or diced
1 medium (2 pound) butternut squash, peeled and cubed (about 5-6 cups diced)
1 tablespoon yellow curry powder
1 tablespoon freshly grated turmeric (or 1 teaspoon ground turmeric)
1 (15 ounce) can light coconut milk
3 cups organic low sodium vegetarian broth
1 cup green or brown lentils, rinsed and sorted
2 tablespoons all natural creamy peanut butter or cashew butter
¾ teaspoon salt, plus more to taste
Freshly ground black pepper
3 cups organic spinach

Instructions

Add coconut oil oil to a large pot or dutch oven and place over medium high heat. Next add in garlic, ginger and onion and saute for 3-5 minutes until onion begin to soften.

Add in carrot and butternut squash cubes; saute for a few more minutes then add in the yellow curry powder and turmeric. Allow spices to cook together for 30 seconds then immediately stir in coconut milk, vegetarian broth, lentils and peanut butter. Season with salt and pepper.

Bring soup to a boil, then cover, reduce heat to low and allow soup to simmer for 20 minutes until lentils soften.

After 20 minutes, transfer approximately half of the soup (about 3 cups) to a blender. It’s very important to protect your hands from steam and a potential heat explosion, so please place a clean dish towel over the lid and puree the soup until smooth. I like to start slow, then gradually increase the speed of the blender.

Pour the puree back into the pot with the rest of the soup and stir to combine. Finally stir the fresh spinach until just wilted.

Taste and adjust the seasoning of the soup as necessary. If you like more of a umami flavor try adding another tablespoon of peanut butter, or even a squeeze of fresh lime juice. This is a soup that can do no wrong! I like to serve mine with cilantro and a handful of peanuts -- it’s also great with a little hot sauce if you prefer a little spice!

04/09/2022

Golden Chai Mix for Turmeric Chai Latte

Golden Chai Mix for Vegan Turmeric Chai Latte. Golden Milk Mix + Chai Spice is a perfect start to the morning. Caffeine free. This mix is great for gifting, and use in curries, dals, stews, with veggies. Vegan Glutenfree Soyfree Nutfree Recipe.

Prep Time5 mins

Cook Time5 mins
Total Time10 mins
Course: Beverage
Cuisine: fusion, Vegan

Servings:
Calories: 8kcal
Author: Vegan Richa
Ingredients

3 tbsp powdered turmeric preferably organic
2.5 to 3 tsp ground cardamom , to flavor preference
1 tsp ground cinnamon
1/2 tsp (0.5 tsp) ground black pepper
1/4 tsp (0.25 tsp) ground cloves
1/2 tsp (0.5 tsp) ground ginger
1/4 tsp (0.25 tsp) saffron (6 strands) , optional

To make Turmeric Chai latte

1 1/2 cup (354.88 ml) non dairy milk , divided
2 tsp sugar or sweetener of choice

Instructions

Add the turmeric, cardamom, cinnamon, black pepper, clove and ginger to a bowl or container and mix. Powder the saffron strands between your fingers and mix in. Store in airtight container in a dry, cool, dark storage for upto 3 months

To make Golden Chai latte:

Heat 1/4 cup non dairy milk with 1 tsp golden chai mix and 2 tsp sweetener of choice, until boiling. Pour in 1.25 cup as is or frothed non dairy milk. Pour gently in as some non dairy milks tend to separate if suddenly heated.
Bring to just about a boil. (You can add in some loose tea leaves or a black tea bag for a chai as well). Pour into cups( strain if needed). Serve as is or topped with whipped coconut cream.

To make chilled Golden Chai/Turmeric Iced Tea:

Heat 1/4 cup non dairy milk with 1 tsp mix and 2 tsp sweetener of choice, until boiling. Mix or blend with 1 to 1.5 cups cold non dairy milk and ice.

To make Golden Chai Shake:

Heat 1/4 cup non dairy milk with 1 tsp mix and 2 tsp sweetener of choice, until boiling. Blend with vanilla ice cream or frozen banana + non dairy milk as needed depending on consistency preference.Golden Chai Mix for Turmeric Chai Latte
Golden Chai Mix for Vegan Turmeric Chai Latte. Golden Milk Mix + Chai Spice is a perfect start to the morning. Caffeine free. This mix is great for gifting, and use in curries, dals, stews, with veggies. Vegan Glutenfree Soyfree Nutfree Recipe.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Beverage
Cuisine: fusion, Vegan
Keyword: golden chai latte, golden chai mix, Homemade Golden Chai, turmeric chai latte
Servings:
Calories: 8kcal
Author: Vegan Richa
Ingredients

3 tbsp powdered turmeric preferably organic
2.5 to 3 tsp ground cardamom , to flavor preference
1 tsp ground cinnamon
1/2 tsp (0.5 tsp) ground black pepper
1/4 tsp (0.25 tsp) ground cloves
1/2 tsp (0.5 tsp) ground ginger
1/4 tsp (0.25 tsp) saffron (6 strands) , optional

To make Turmeric Chai latte

1 1/2 cup (354.88 ml) non dairy milk , divided
2 tsp sugar or sweetener of choice

Instructions

Add the turmeric, cardamom, cinnamon, black pepper, clove and ginger to a bowl or container and mix. Powder the saffron strands between your fingers and mix in. Store in airtight container in a dry, cool, dark storage for upto 3 months

To make Golden Chai latte:

Heat 1/4 cup non dairy milk with 1 tsp golden chai mix and 2 tsp sweetener of choice, until boiling. Pour in 1.25 cup as is or frothed non dairy milk. Pour gently in as some non dairy milks tend to separate if suddenly heated.
Bring to just about a boil. (You can add in some loose tea leaves or a black tea bag for a chai as well). Pour into cups( strain if needed). Serve as is or topped with whipped coconut cream.

To make chilled Golden Chai/Turmeric Iced Tea:

Heat 1/4 cup non dairy milk with 1 tsp mix and 2 tsp sweetener of choice, until boiling. Mix or blend with 1 to 1.5 cups cold non dairy milk and ice.

To make Golden Chai Shake:

Heat 1/4 cup non dairy milk with 1 tsp mix and 2 tsp sweetener of choice, until boiling. Blend with vanilla ice cream or frozen banana + non dairy milk as needed depending on consistency preference.

04/09/2022

Vegan Pumpkin Cornbread - 1 Bowl

1 Bowl Vegan Pumpkin Cornbread with a few ingredients. Spiced, lightly sweet and great with soups, chilis or on its own with vegan butter and maple syrup or make sandwiches with it. Vegan Soy-free Recipe. Makes 9 by 5 loaf. (Double the recipe for a 9 by 9 pan use 1 cup non dairy milk.)

Prep Time5 mins
Cook Time35 mins
Total Time40 mins
Servings:
Calories: 308kcal

Ingredients
Wet:

1/2 cup (122.5 g) pumpkin puree
2 tbsp oil (organic safflower or coconut)
1/4 cup (80.5 g) maple syrup
3/4 cup (187.5 ml) almond milk or other non dairy milk to make nut-free
1 tsp vinegar (apple cider or white)

Dry:

1/2 cup (62.5 g) flour (I use unbleached all purpose)
1.5 tsp baking powder
1/4 tsp (0.25 tsp) baking soda
1 tsp pumpkin pie spice (more or less to preference)
1/3 tsp (0.33 tsp) salt (or scant 1/2 tsp)
3/4 cup (119.25 g) fine or medium cornmeal

Instructions

Preheat oven to 350 degrees F. Grease or line a 9 by 5 inch loaf pan.
In a bowl, combine all the wet ingredients and mix well. Sift in the flour, baking powder, soda, spices and salt.
Add in the cornmeal and mix to combine. Transfer the batter to prepared loaf pan and use a spatula to even it out.
Bake for 34 to 37 minutes. Cool for 5 minutes then remove from pan and cool for another 10 minutes before slicing. (You can also bake the batter into cornbread muffins. Bake for 20-24 minutes).

28/08/2022

Spiced Apple Zucchini Bread

Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Serves 12

Late summer delicious spiced apple zucchini bread made with fresh zucchini, bites of juicy apple and plenty of cozy spices. This fluffy, healthy apple zucchini bread recipe is naturally sweetened with pure maple syrup and topped with a warm, luxurious cinnamon cream cheese glaze!

Ingredients

Wet ingredients:
1 cup shredded zucchini (from 1 medium zucchini)
1 cup unsweetened applesauce
2 eggs
½ cup pure maple syrup
1 teaspoon vanilla extract
¼ cup virgin coconut oil, melted and cooled (melted butter will also work)

Dry ingredients:
1 ¾ cup all purpose flour (or sub gf all purpose flour)
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon allspice
½ teaspoon ginger
¼ teaspoon nutmeg
1/4 teaspoon salt

Mix-ins:

1 medium apple, peeled, cored and roughly chopped into ¼ inch pieces (about 1 cup chopped apple)
1/3 cup chopped pecans or walnuts, if desired

For the cream cheese glaze:

​​4 ounces cream cheese, softened
2 tablespoons butter, at room temperature
3/4 cup powdered sugar
1 teaspoon vanilla extract
¼ teaspoon cinnamon
1-3 teaspoons milk of choice, to thin glaze

To garnish:

Extra chopped pecans

Instructions

Preheat the oven to 350 degrees F. Line a 8 ¼ x 4 ½ inch with parchment paper and spray with nonstick cooking spray. Set aside.

First, measure out 1 heaping cup of shredded zucchini, then place shredded zucchini in a paper towel, clean dish towel or cheesecloth and squeeze out ALL of the moisture/water. This is very important!

Add shredded zucchini, applesauce, eggs, maple syrup and vanilla extract to a large bowl and mix well to combine. Next, add in the melted coconut oil and mix again until well combined.

Add dry ingredients to the wet ingredients: flour, baking soda, cinnamon, allspice, ginger nutmeg and salt. Mix together with a wooden spoon until well combined. Fold in pecans and chopped apples.

Pour batter into the prepared pan. Bake for 50-60 minutes or until a tester comes out clean or with just a few crumbs attached.
Mine took an hour, but this will vary based on your oven.

Remove from the oven and place the pan on a wire rack to cool for 15 minutes, then remove bread from the pan and place on a wire rack to finish cooling completely.

To make cinnamon cream cheese frosting: Beat cream cheese, butter and powdered sugar, vanilla, cinnamon and milk together on medium speed for a minute or until smooth. If you want a warm glaze, you can warm in the microwave in 10-20 second intervals until warm. Pour or spread over cooled bread. Sprinkle chopped pecans. Cut into 10-12 slices and enjoy!

26/08/2022

25/08/2022

Firecracker Chickpea Meatballs

These chickpea meatballs pack a mighty flavor punch! Smothered in sweet and spicy firecracker sauce and served with a sprinkling of fresh chives, they're perfect in a sandwich or for party snacking.

Ingredients
For the Chickpea Meatballs

1 can Chickpeas
1 cup Panko Breadcrumbs
1/2 cup Red Onion chopped
2 cloves Garlic minced
2 tbsp Soy Sauce
1 tsp Smoked Paprika
1 tsp Ground Cumin
Black Pepper to taste
1 tbsp Canola Oil or high-heat oil of choice

For the Firecracker Sauce

2 tbsp Cold Water
1 tsp Cornstarch
1/2 cup Hot Sauce vinegar-based
1/3 cup Organic Brown Sugar
1/4 cup Water this is in addition to the chilled water listed above
2 tbsp Soy Sauce

For Serving

Fresh Chives

Instructions

Place the chickpeas, breadcrumbs, onion, garlic, soy sauce, paprika, cumin and black pepper into the bowl of a food processor fitted with an s-blade.
Pulse the food processor until the ingredients are finely chopped and well mixed. Don’t overblend or your meatballs will be mushy.
Lightly oil a baking sheet or oven safe skillet with about half of the oil.
Roll the chickpea mixture into 1 1/2 inch balls (you should get about 16 of them).
Arrange the balls on the baking sheet and lightly brush the tops with the remaining oil.
Bake the meatballs for about 30 minutes, turning them halfway through, until lightly browned.
To Make the Firecracker Sauce
Whisk the cornstarch and chilled water together in a small dish or bowl.
Stir the remaining ingredients together in a small saucepan.
Set the pan over medium heat.
Bring the mixture to a boil, lower the heat and allow it to simmer for about 10 minutes.
Stir in the cornstarch mixture and continue simmering until the mixture thickens up slightly, about 1 minute.

To Serve

Pour the sauce over the meatballs and gently stir until the meatballs are evenly coated.
Sprinkle with chives and serve.

20/08/2022

Organic Red contains 36 different varieties of anthocyanins, a class of that have been linked to protection: http://seattleorganicrestaurants.com/vegan-whole-food/green-smoothie.php can help to Protect You Against Cancer, And …

19/08/2022

Moving away from lawns is a necessary part of climate change adaptation to do something better with the space"

As a Toronto Nutritionist Janet believes that a healthy body and mind comes from making daily healthy food choices to better echance your health.

07/08/2022

The $430 billion climate change, healthcare and tax bill the U.S. Senate began debating on Saturday night could deliver a major win for Democrats and could help reduce the carbon emissions that drive climate change while also cutting costs for the elderly.