Originally published on Natural Factors Blog:

Quinoa is one of the most flexible and nutritionally dense ingredients around. This gluten-free pseudo-grain is not only a great replacement for refined flours, but is packed with fibre, antioxidants and all essential amino acids. Try these quinoa cocoa balls for a whole-food approach to curbing mid-day hunger and satisfying your sweet tooth in one bite. They’re vegan-friendly too!

Ingredients:

120 g dried pitted dates (approximately 18)

2 tbsp. hot water

2/3 cup cooked quinoa

1/3 cup coconut butter

2 tbsp. cocoa powder

1/3 cup dried shredded coconut

Directions:

Process dates and hot water in a food processor until smooth. Add quinoa, coconut butter and cocoa powder, then process into a smooth, thick batter. With your hands, form the batter into 2.5 cm balls and roll in shredded coconut until evenly coated. Makes about 12.

Originally published in iRun magazine's September 2015 issue

Lentils are a versatile ingredient and a delicious way for runners to boost their intake of low fat protein, iron, and fibre.

Ingredients:

2 tbsp. olive oil

½ cup red onion, finely chopped

1 cup cauliflower, finely chopped

1 ½ cup red lentils

750 ml water

1 egg, beaten

1/3 cup large flake oats

1 ¼ cup grated cheddar cheese

½ tsp salt

½ tsp pepper

½ tsp chilli powder

Directions:

In a pan, sauté the oil, onion, and cauliflower on medium heat for 5 minutes. Stir in the lentils and water, then cover and allow to simmer until all water has been absorbed and the mixture is soft enough to mash gently. Remove from heat and stir in the remaining ingredients. Transfer to a greased 9” round pan and bake at 375 oF until crust is golden and centre is hot (about 30 minutes). Enjoy warm or cooled. Serves 4-6.

Previously published in iRun magazine's June 2015 issue

Homemade granola bars are a wholesome, all-natural way to boost your energy and fuel your hunger.

Ingredients:

½ cup dried dates, pitted

½ cup prunes

2 tbsp water

1 ½ cups old fashioned oats

½ cup sunflower seeds, hulled

¼ cup wheat germ

2 tbsp chia seeds

¼ cup dried coconut flakes

¼ cup coconut butter

1 tbsp maple sugar

½ tsp pure vanilla extract

Optional ingredient: ¼ cup dark chocolate, finely chopped

Directions:

Process dates, prunes, and water in a food processor until a doughy consistency is reached. Add oats, sunflower seeds, wheat germ, chia seeds, dried coconut, and the optional dark chocolate. Process on low until well mixed. In a pot, warm the coconut butter and maple syrup until a runny paste is formed. Pour it over the batter and process on low until well mixed. Line an 8 x 8 inch pan with parchment paper. Press batter into pan until level, then cool for 30 minutes. Cut into 12 bars and store covered in fridge.

Previously Published on the PGX blog

Edamame are one of the trendiest beans around – and for good reason. These green soybeans are not only delicious and easy to prepare, but a naturally rich source of fibre, protein, vitamins, and minerals. Each cup of boiled edamame boasts 22 g of protein, 7.6 g of heart-healthy fibre, and 261 mg of calcium, with zero cholesterol and only 25 mg of sodium. Soybeans also contain good monounsaturated and polyunsaturated fats, including omega-3s, and are packed with antioxidant isoflavones.

Eating soybeans in place of animal products can support your heart’s health by lowering bad cholesterol (LDL) levels and reducing your blood pressure. Pair this heart healthy edamame dip with low-sodium, whole grain crackers or fresh vegetables for a savory, guilt-free snack any time.

Heart Healthy Edamame Dip

Ingredients:

2 cups edamame, cooked and shelled

1 tsp. lemon zest

1 clove garlic, pressed

1/4 tsp. ginger, dried and ground

1/4 cup fresh lemon juice

5 tbsp. olive oil

2 tbsp. water

Directions:

Process edamame, lemon zest, garlic, and ginger in a food processor until smooth. While continuing to process, pour in lemon juice and olive oil slowly. Add approximately 2 tbsp. of water until a moderately thick, yet spreadable consistency is reached. Serve with low-sodium, whole grain crackers or fresh cut vegetables for dipping.

Published in iRun magazine's November 2014 issue:

Flavoured salt is a simple way to add creative flair to whole foods while replenishing sodium levels. Sprinkle on salad, potatoes, roasted vegetables, or popcorn.

Directions:

Combine each set of dried ingredients and grind together using a mortar and pestle.

Seaweed chili salt:

1/4 cup sea salt

2 tsp. dried seaweed flakes

1/4 tsp. dried chili flakes

Italian herb salt:

1/4 cup sea salt

1 tsp. dried oregano

1/4 tsp. dried basil

1/4 tsp. dried thyme

Coconut lime salt:

1/4 cup sea salt

2 tsp. dried unsweetened coconut

1/2 tsp. dried lime zest

Published October 2015 on Natural Factors blog

Orange fleshed sweet potatoes are a satisfying and nutritious way to make the most of your fall meals. They offer an excellent source of vitamin A and a quality supply of vitamins C and B, dietary fibre, and antioxidant flavonoids. These energizing tubers contain 20 g of carbohydrates per 100 g serving and their low-glycemic index helps keep blood sugar levels steady.[1]

This wholesome recipe combines the natural sweetness of orange fleshed sweet potatoes and carrots with the comforting creaminess of coconut milk. Using a slow cooker makes it easy to have your soup warm and ready to eat as soon as you return home from work or a cool evening workout.

Sweet Potato Carrot Soup

Ingredients:

2 large orange fleshed sweet potatoes, peeled and sliced

4 carrots, peeled and sliced

½ white onion, diced

1 clove garlic, minced

2 tbsp. fresh ginger, grated

2 tbsp. coconut oil

3 1/4 cup low-sodium vegetable stock

1/4 tsp pepper

200 ml coconut milk

Directions:

-Combine sweet potatoes, carrots, onion, garlic, ginger, coconut oil, vegetable stock, and pepper in a slow cooker pot

-Stir to combine

-Cover and cook on low for 8 hours

-Purée with hand mixer or food processor until smooth

-Stir in coconut milk until well combined

[1] Mohanraj, Remya and Subha Sivasankar. “Sweet Potato (Ipomoea batatas [L.] Lam) – A Valuable Medicinal Food: A Review.” Journal of Medicinal Food 17.7: 733-741 (2014): Print. 10 October 2015.

Previously Published in iRun magazine's June 2014 issue:

Homemade granola is a satisfying way for runners to boost their intake of vitamins, minerals, omega-3 fatty acids, and antioxidants.

Ingredients:

3 cups rolled oats

1/2 cup shredded coconut

1/3 cup sunflower oil

1/3 cup honey

1 tsp vanilla

½ cup hulled raw sunflower seeds

¼ cup pumpkin seeds

2 tbsp sesame seeds

1 cup chopped walnuts

1 cup dried blueberries

Directions:

Heat oven to 250 degrees. In a saucepan, heat canola oil and honey on low until melted. Remove from heat and mix in vanilla. Pour over oats and mix until evenly coated. Spread oats onto a baking sheet and bake for 30 minutes or until light golden brown, stirring at 15 minutes.

Allow oats to cool then mix in the remaining ingredients. Store in a sealed container. Makes approximately 5 servings.

Previously Published in iRun magazine's August 2015 issue

The fresh, wholesome ingredients in this Mediterranean inspired pizza provide a healthy way to fuel your energy and appease your appetite when the weather is hot.

Ingredients:

½ tsp honey

¾ cups warm water

½ tbsp baker’s yeast

½ tbsp olive oil

½ tsp salt

1 ½ cups whole grain flour

¼ cup additional flour

½ cup traditional pesto

1 large tomato, sliced

¼ cup pitted black olives, chopped

1 cup grated mozzarella cheese

½ cup chicken breast, diced (optional)

Directions:

In a large bowl, dissolve the honey in warm water and sprinkle with yeast. Allow it to sit until foamy (about 10 minutes). Mix in salt, olive oil, and wholegrain flour until a dough forms. Transfer to a clean and floured surface and knead until all of the additional flour has been incorporated into the dough. Lightly coat the surface of dough in oil by gently turning it in an oiled bowl. Cover with a clean cloth and let stand for 2 hours.

Set oven to 425 degrees F. Place dough on a greased baking sheet and roll outward into a thin, even circle using a rolling pin. Spread pesto evenly on surface, then top with tomatoes, olives, cheese, and chicken (optional). Cook until crust is a light golden and cheese has melted (approximately 15 minutes). Serves 2.