Category Archives: FOOD & NUTRITION

PLANT BASED FOOD GUIDE: WHISTLER

July 8, 2017

Clark and I just spent a few days in Whistler, British Columbia celebrating our 10th Wedding Anniversary and it was amazing! Amazing weather, great food, and we went ziplining together between Whistler and Blackcomb mountains! So fun! As a plant-based eater, one of the things that makes travelling most enjoyable is when I don’t have to stress about where to find good, nutritious food, and this one of the many reason we love travelling to Whistler! I thought, why not put together a Whistler plant based food guide!

This is the first time I’ve done a food guide like this here (let me know over on Instagram what you think and maybe I’ll start keeping a diary of all the places I find while I’m travelling and this can become a regular thing! Instagram: @kimberleemoran), but I figured there have to be people like me who would love a stress-free vacation with lots of plant-based food choices!

Splitz Grill

We arrived late afternoon, so after checking into our hotel and a walk through the village we stopped for dinner at Splitz Grill, a little burger place located at the North End of the Whistler stroll, right around the corner from the Olympic Plaza. The menu at Splitz is mostly meat, so if you’re travelling with non-plant-based eaters, they’ll be happy with this choice!

Spicy Lentil Burgers from Splitz Grill in Whistler

Both Clark and I ordered the Spicy Lentil Burger, which the menu labels as vegetarian, but it’s actually vegan! We both added avocado to ours and then loaded it with salsa, pickles and lettuce! There is a choice of white, whole wheat or gluten free buns, and you can also add things like sauteed onions or mushrooms if you’d like! Clark ordered his with fries (which I may have stole a few of!) and we were both stuffed by the end. We both thought the burger was great and I love that the lentils made it high in protein!

The Spicy Lentil Burger was huge and packed with protein!

Green Moustache

The next morning we were booked to go ziplining at 9am, so I grabbed a smoothie on the way. Hands-down, one of my favourite places in the village is the Green Moustache. They have tons of amazing healthy options including fresh juices, smoothies, soups and bowls. You can’t go wrong with anything from this place. We didn’t try it, but we also saw they have vegan cheesecake! I had the Magnum smoothie for breakfast, which has kale, romaine, banana, orange, spirulina and maca. It was a tad sweet for my taste, but overall a great green smoothie that anyone could enjoy!

La Cantina

Clark is a huge fan of Mexican food, so when I mentioned to him that I had heard there was a taco place called La Cantina that served plant-based dishes, he wouldn’t let me forget about it. They had a few vegetarian dishes, but I don’t eat dairy or soy, so that left me with one option, the Cubano, which was mixed Mexican rice with carrots and corn, topped with cucumber pico de gallo. I ordered 2 and I probably could have eaten 3 because they are quite small.

Tacos from La Cantina in Whistler Village

Basalt

We wanted to have a nice dinner to celebrate our anniversary, so we settled on Basalt, a great little restaurant with a patio right on the Whistler Stroll. As soon as I saw the menu I knew exactly what I wanted to try! I ordered the Pemberton Farm Plate and it did not disappoint! It was loaded with veggies! Braised hakurei turnips, sauteed swiss chard, roasted beets with toasted farro, grilled corn and olive oil roasted sun chockes, all served over a delicious hummus. I absolutely loved this dish! Actually, the reason only half the plate is in the picture is because I was so excited about this dish, I dug in before taking a picture and half my plate was already eaten! Opps!

The Pemberton Farm Plate from Basalt in Whistler Village

Moguls Coffee

Our final day in Whistler had a bit of late start so we grabbed a late breakfast at Moguls coffee. They had quite a few vegan options, including 3 different flavours of vegan muffins. I had an almond milk matcha latte and Clark had a vanilla almond milk latte.

An Almond Milk Matcha Latte and Vegan Muffin from Moguls Cofee

We shared a vegan/gluten-free berry muffin, which didn’t taste vegan or gluten-free at all, and each had a super veggie roll which was stuffed with hummus, quinoa, kale, carrots, and tomato. It was great and the perfect start to a late morning!

A Vegan Berry Muffin and Super Veggie Roll from Moguls Coffee

We also visited Mount Currie Coffee Co. for a vegan cookie. They had a few vegan and gluten-free options, like banana bread and little dessert squares. Clark had the peanut butter chocolate chip cookie and gave it a thumbs up.

Finally, we also stopped at the Naked Sprout Juice Bar for cold drinks while we strolled through the village. I had a watermelon mint juice and Clark had the vanilla smoothie. Both were great, but I was a little disappointment that my juice was watered down!

Now, hopefully if you’re visiting Whistler you’ll have a few ideas of places to try! I’d love to hear if you’ve tried any of these places!

Easy Overnight Chia Seed Oats + Health Update

July 11, 2016

FOOD & NUTRITION

ineverything.ca

This past February I finished what I hope is my final round of Lemtrada infusions to treat MS (you can read my whole MS journey here). After I finished my treatment I knew it was time to get serious about getting stronger and healthier, so I signed up for my first half marathon! I gave myself 12 weeks to train for it, and on June 4, 2016 I did it! It didn’t go as well as I hoped (my final time was 2:36, and my goal was 2:15), but I did it! The fact that I can run for 21.1km is a miracle, so I tried not to be too disappointment by the time!

I’ve had so many people ask how I’m feeling and if the treatment is working, and to sum it up in one sentence, I hardly feel like I have MS anymore. I feel amazing. Unless I am stressed or overtired, almost all of my symptoms are compleletly gone! The buzzing in my neck and legs is gone, I have very little numbness in my hands, my hearing has completely returned, my eyesight is great, and the biggest thing is that my strength and energy has completely returned. Where I would once struggle to walk up stairs or stand for long periods of time, I can now bound up the stairs two at a time and can go hours without a break to stop and sit. I literally feel like a normal person again, something I wondered if I’d ever feel.

To top it all off, my last MRI and appointment with my neurologist revealed that I have a healthy looking brain! If you know anything about MS, you know that the damage never goes away; It accumulates and gets worse over time. The fact that the damage to my brain has not only halted (which is what they hoped this treatment would do), but healed, is absolutely amazing! My MS in reversing, something we were told was impossible just a year and a half ago. Amazing, right?

At my last appointment my neurologist stressed the importance of taking care of myself, so proper rest, stress management, nutrition, and fitness continue to be a priority. I really notice a huge difference in how I feel when I pay attention to these things.

When it comes to my fitness, after the half marathon I felt stronger and healthier, but all of emphasis had been going to cardio and I had completely neglected strengthening my muscles. Since my treatment I had also gained about 10lbs of fat that wouldn’t go away no matter how much I ran or how much I tightened up my nutrition. It’s likely my body’s response to losing such a huge part of its immune system, but still annoying! So, the Monday after the race I decided it was time to start integrating weight training into my routine!

Now, I know that I can’t be the only one who grew up thinking that if I lifted weights I would look like Arnold Swartzenegger’s twin! I didn’t wanted to be “big”, I just wanted to be “toned”. I convinced myself that cardio and the occasional sit up would be enough keep me strong and lean (Insert eye roll here), but as I’ve learned more about fitness and nutrition, I’ve recognized that most women will never get huge regardless of how much they lift because we just don’t have the same levels of testosterone as the dudes. Praise God. We can lift weights!

So, all that to say I’ve recently started to incorporate weight training into my fitness routine and I’m being more mindful of nutrition as it relates to my fitness goals. Basically, trying to get a little more protein and paying attention to when I eat my carbs. Until now I’ve just been trying to get good food into my body without thinking too much more about it.

My goal is to eat most of my carbs earlier in the day so my body can use them as fuel as the day goes on. My favourite thing to have first thing in the morning, pre-workout, is these super easy overnight chia seed oats. You can quickly whip them up in less than a minute and store them in fridge overnight, or you can toss them together as little as 1/2 hour before you want to eat them. If I forget to make them up the night before I throw them together as soon as I get out of bed. They just need a little time to soak!

This bowl is about 350 calories, perfect for your first pre-workout meal of the day, and has 15g of protein, 38g of carbs, 1 g of sugar, and 18 grams of good healthy fat! If you want a little extra protein you could mix in protein powder, but 15g grams is enough for my pre-workout meal, especially because I follow my workout with a protein shake. But it’s totally up to you!

Enjoy! I’ll keep you posted on my weight training progress! I’ve had to temporarily turn off my comments because of spam, but feel free to ask any questions or comment on Instagram or Facebook!

Easy Overnight Chia Seed Oats

2016-07-11 14:51:00

Serves 1

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Ingredients

1 cup unsweetened almond milk
1/4 cup old fashioned rolled oats
2 Tbsp chia seeds
1 Tbsp hemp hearts
1 Tbsp ground flax seed
1 cup mixed berries
Maple syrup/honey to sweeten (optional)

Instructions

Mix together almond milk, oats, chia seeds, hemp hearts, flax seed and refrigerate overnight.
In the morning, top with mixed berries, sweetener (optional) and additional almond milk if desired.

Notes

If you want to heat up your oats in the microwave before eating, wait to add flax seed until after your oats are heated.
If you want to top with something other than berries, so for it, but it will change the nutritional info I provided above!

In Everything https://ineverything.ca/

Plant-Based Meal Plan – Week 1

March 14, 2016

FOOD & NUTRITION

Yesterday I shared that I’m going to be taking the next 12 weeks to intentionally invest in my health, and a huge part of that is meal prep and planning. Every Sunday I plan out our weekly meal plan, get groceries and prep as much as I can beforehand! We eat a plant-based, whole foods diet, which basically means vegetables, fruits, sprouted grains, seeds, and nuts. We also avoid processed and refined foods as much as possible. As a result, my meal plan reflects that! I’m also trying to drink at least one raw juice each day! Wish me luck!

Here’s what we’re eating this week. Maybe some of it will inspire you!

Monday
Breakfast (B): Vega Smoothie – I start every weekday with a VegaOne Smoothie. They are packed with nutrients including: 20g of protein, 6 servings of greens, 50% of daily vitamins and minerals, 26% of fibre, omega-3’s, antioxidants and probiotics. My naturopath recommended it when I was first diagnosed and I can see huge impacts on how I feel when I take it (I’m not getting paid to say that). My favourite flavours are french vanilla or the natural flavour, especially if want to add fruit to your smoothie, but don’t want it too sweet, but you can also get flavours like vanilla chai, chocolate, mocha and coconut almond. It has a slightly powdery texture when it’s blended up, but I honestly don’t mind it at all! I usually blend mine with a cup of ice, half a banana, 1/2 cup of unsweetened almond milk and enough water to fill up my individual blending cups. If you don’t want to spend the money on a nutritional shake like VegaOne, a green smoothie is a great morning option!

Lunch (L): Salad with cooked buckwheat groats – If you follow me on instagram, you know buckwheat is my new found love! I’m obsessed! My salads usually consist of mixed greens, cucumber, celery, and whatever other veggies I feel inspires to throw in. I almost always add berries of some kind and/or apple or orange. I add 1/2 a cup of buckwheat and usually top it off with a mix of nuts and seeds. My go-to dressing is Maple Tahini! I’ll usually make a couple days worth at a time.

Dinner (D): Coconut Curry “Noodle Bowl” – This recipe was inspired by this recipe, but we’ve made a few changes and use spaghetti squash instead of rice noodles. It’s AMAZING and packed with tons of veggies!

Coconut Curry Noodle Bowl by Pinch of Yum

Juice (J): Juice #3 – named after my favourite green juice from Glory Juice Co. in Vancouver. It’s got apple, lemon, kale, cucumber, celery and ginger. So good!

Tuesday
B: Vega Smoothie

L: Salad with cooked Quinoa – basically the same idea as Monday’s salad with buckwheat, but sub in quinoa.

D: Broccoli Quinoa Burritos – It might sound a little odd at first, but these warm “cheesy” burritos will satisfy! You can find them on page 159 of Oh She Glows Cookbook.

J: Juice #14 – named after Clark’s favourite green juice from Glory Juice Co! It’s a lighter flavour with pear, cucumber, fennel, lettuce, spinach, lime and mint. Also, so good!

Wednesday
B: Vega Smoothie

L: Salad with buckwheat groats

D: Flex – Because Clark and I work on Wednesday evenings we usually aren’t home long enough to make dinner, also Clark doesn’t like to eat before he preaches, so on those weeks I would be eating solo anyway. On Wednesdays we usually have leftovers or something easy like a veggie sandwich or salad.

J: Green #3, because it’s my fav.

Thursday
B: Vega Smoothie

L: Salad with quinoa

D: Chickpeas & Lentil Slowcooker Chili – we love slowcooker meals, especially near the end of the week because by the time we get home from work, we’re often tired and feel less like cooking! This chili is delicious and packed with great nutrients from sweet potato, lentils, chickpeas, bell peppers, tomato, mushrooms, and onions! You won’t miss the meat! We’ve modified this recipe a little bit (add mushrooms and peppers and leave out garlic and raisins) and it makes a huge serving!

J: Beet – We’ve been making this juice for a while: beets, carrots, oranges, apple, ginger.

Friday
B: Vega Smoothie

L: Salad with buckwheat

D: Leftovers – We always have leftovers, so whatever is is left, we’ll eat! This is also the beginning of More 16, a leadership conference we help lead at the college we work out, so we likely be on the go and will eat quickly or pack our dinner to heat up and eat at work!

J: Green #3

Weekend
We leave the weekends pretty flexible as we sometimes go out to eat with friends and there is often food left in the fridge that we want to finish up before the next week begins. We often get creative on weekends, experiment, or eat salads and sandwiches!

Cost: I know many people think healthy eating is way more expensive, but honestly, if you do the prep and make things yourself, it’s really quite affordable! Clark and I eat at home almost every single meal (with the exception of lunch for Clark) and our grocery bill for the two of us is rarely more than $100/week. This week it was $79.16 for everything but berries and bread, will definitely come in under $100. Now I will say, we do keep a stocked pantry with things like quinoa, buckwheat, nuts and seeds, and other normal pantry items (which we buy in bulk and replenish as we need them), but this cost is most of the groceries we need each week! Let’s say we spend $100/month (which we don’t) on pantry items; that’s still less than $125/week.

This week’s grocery shop included: Pears (4), Apples (14), Bananas (10), Lemon (6), Lime (4), Broccoli (2), Celery (2), Kale (3), Spinach (2), Carrots (2 lb), Salad Mix, Beets (3), Cabbage, onions (3), avocado (3), sweet potato (2), spaghetti squash (1), cucumber (3), asparagus (1), fennel, mushrooms, zucchini, almond milk, coconut milk, chickpeas

What are you eating this week? I’d love to hear!

BAKED OATMEAL – VEGAN & GLUTEN FREE

December 16, 2015

FOOD & NUTRITION

It won’t be long now until family and friends start rolling in for the holidays! With Christmas only 9 days away it’s time to start thinking about you’re going to feed everyone! When you’ve got house guests, you need to think about more than just your Christmas turkey dinner! When you’re feeding the masses, or even just a couple extra mouths, this baked oatmeal is an easy, stress free solution!

If you’re trying to accommodate special diets this holiday, this bake is a great option that everyone will enjoy! It’s gluten-free, dairy-free, egg-free, vegan, and refined sugar free! That means it’s pretty healthy friends!

This recipe is so easy! You just mix the ingredients together and bake! Then 35 minutes later you have a warm, nutritious and delicious breakfast. No rushing around. Just a stress free start to your day! Plus, any breakfast that is hassle free and allows me to spend more time with my friends and family is a huge win for me!

We like to serve our oatmeal bake with coconut whipped cream! If you’ve never made coconut whipped cream before it’s super easy and a total game-changer! Simply refrigerate a can of full fat coconut milk (reduced fat won’t work). When the coconut milk is cooled it will solidify; scoop the hardened coconut milk into your stand mixer (you will have 1/2 can of coconut water left over in the can – just save it for a smoothie!) and add in 2 Tbsp of maple syrup and 1 tsp of vanilla. Whip in stand mixer until you have whipped cream! Then spoon right on top of your oatmeal bake! So good!!

I’d love to hear how your oatmeal bake turns out!

Baked Oatmeal

2015-12-16 00:06:53

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Prep Time

15 min

Cook Time

35 min

Prep Time

15 min

Cook Time

35 min

Ingredients

2 cups unsweetened almond milk (or sub any non-dairy milk)
3 Tbsp melted coconut oil
1/3 cup maple syrup
1 Tbsp vanilla extract
1 Tbsp ground flax seed
2 cups of Rolled Oats (or 1 cup rolled oats + 1 cup steel cut oats)
1 tsp baking powder
1 tsp cinnamon
1/2 tsp fine grain sea salt
1 cup walnuts
1 cup raspberries (or other mixed berries)

Instructions

Preheat oven to 375 degrees.
Grease 9x9 baking dish.
In a small bowl whisk together almond milk, melted coconut oil, maple syrup, vanilla and flax seed and set aside.
In a large bowl combine oats, baking powder, cinnamon, salt, 1/2 cup walnuts and 1/2 cup raspberries and transfer to greased baking dish.
Pour almond milk mixture over oat mixture.
Top with remaining 1/2 cup of walnuts and 1/2 cup of raspberries.
Bake for 35 minutes.
Allow to cool for 15 minutes before serving as oatmeal will set.
Enjoy!

In Everything https://ineverything.ca/

Hosting a “Special-Diet-Friendly” Holiday Dinner

December 14, 2015

FOOD & NUTRITION / HOUSE & HOME

It’s the most wonderful time of the year! Time for family dinners and dinner parties! When it comes to these special meals, in addition to setting my holiday table with festive decor, I’m also considering how I can make food that I can enjoy with everyone else this holiday season, even with my dietary restrictions. It can be hard to know what to make when “the classics” are all full of butter, cream, eggs, and breadcrumbs. Here are a few of my personal suggestions for hosting a special-diet-friendly holiday dinner!

Before we get into the side dishes, we need to talk about the tablescape. If you’re hosting Christmas dinner, brunch or some kind of get-together over the holidays, setting your table to match your meal is a must! By the time I get my menu organized and food prepped I barely have time to think about creating a fancy tablescape. It needs to be simple and reflect my minimalist tendencies. My white linen table runner and vintage brass candle holders always lay the foundation. I start with them and add a few simple pieces to “jazz it up.” To bring a little the wintery outdoors in, I decided to go with dove grey linen napkins and layer they beneath small bunches of greenery. I included a small twig, holly and winter greens and tied it in a bow with off-white cotton ribbon. You can snip greens from a forest walk or your backyard or pick up a small variety bouquet for less than $12 at a flower shop, the grocery store or even Costco! I used the same twigs from the mini bouquets to weave between the brass candle holders to create a simple centrepiece. Simple, easy and incredibly affordable!

These dove grey linen napkins by Lost in Linen have me seriously swooning! They are the most beautiful cool colour and feel luxurious, modern and rustic all at the same time! I can’t wait to use them again and again and again. I highly recommend adding a set of good quality linens to your tablescape and the quality of Lost in Linen is among the best! You can find these napkins, in this dove grey and other gorgeous colours, here.

These animal magnets serve double duty in our home! I use them to hold up notes and pictures on my magnetic board and fridge, but they also make perfect placecard holders for your dinner party! Clark used his pen skills to write out our guests names and we stood them upright at the back of each place setting. I thought these woodland animals would be perfect for the holiday season! You can also find safari animals, dinosaurs and tons of other animals! You can find them in almost any colour, here.

Now for the holiday side dishes! I have a few vegan and gluten free options for your holiday meal! Vegan doesn’t just mean there’s no meat; it means there are no animal products at all. Since I can’t eat dairy or eggs, I find the best way to search for new recipes is to simply identify myself as vegan. So, if you have someone who is dairy-free or egg-free, these recipes will work for them!

I’m confident you can create an outstanding holiday meal that is special-diet-friendly by adding a few side dishes to your existing turkey or ham!

These are my tops pics for a special-diet-friendly holiday dinner:

Roasted Cauliflower & Chestnut Stuffing {Gluten-free & Vegan}

This stuffing alternative has all the flavours you’d expect from a traditional stuffing recipe and the chestnuts even add in a “meaty” texture. So good! I made this recipe for our last holiday themed dinner party and my friend, who has tried a plethora of my “special” food commented, “This is my favourite thing you’ve made to date!” Win! You can find the recipe here.

Sweet Potato Casserole {Gluten-Free & Vegan}

I made this casserole for Christmas last year, and my sister, who doesn’t have any dietary restrictions at all, just messaged me asking for the recipe. It’s that good. My brother in law downed the leftovers the next day! That’s when you know you’ve found a winner, it’s even first pic on day 2. You can’t go wrong with this one! Find the recipe here.

Pomegranate Cranberry Sauce {Refined Sugar-Free, Vegan, Gluten-free}

I’ve never been a huge fan of cranberry sauce. At least I didn’t think I was. That’s because my whole life I thought cranberry sauce came from a can; I had no idea how delicious it can taste when you make it from scratch. And it’s extremely easy to make! We love this pomegranate cranberry sauce with hints of orange! You can find the recipe here.

Quinoa, Fennel and Pomegranate Salad {Gluten-free, Vegan}

This salad add ls a punch of proteins for non-meat-eaters but is a nice bright salad for the rest of your dinner party as well. And, if you’re making the pommeganate cranberry sauce, here’s a hint of flavour repeated with the pomegranates! You can find the recipe here.

Roasted Carrots with Green Tahini Sauce {Gluten-Free, Vegan}

I am guilty of using tahini sauce to make creamy sauces on the regular. I love the nutty flavour and it’s a great way to get that creamy consistency without the use of dairy. I also love roasted carrots! You can find the recipe here.

These are a few of my go-to sides! I’d love to hear what you make to ensure all your loved ones can eat!

The “I-can’t-believe-it’s-not-cheese” Vegan Cheeseball

November 18, 2015

FOOD & NUTRITION

37 days until Christmas! I promised some great holiday recipes, and this vegan cheeseball will not disappoint! It’s the perfect holiday appetizer or party food! I’ve served this cheeseball at two parties in the last couple weeks and I’ve never had people rave so much about a food item I’ve made! People are shocked that this isn’t actually cheese, and when I tell them it’s made from cashews, they are blown away!

The base of this cheeseball is cashews. The key to getting a smooth cream-cheese like consistency is soaking them in water. I keep a tupperware container in my fridge with a couple inches of water and a cup or two of cashews so I have them ready when I need them. Once your cashews are good and soaked place them in the blender with the lemon juice, coconut oil and salt. Once you’ve blended them up smooth, transfer to a bowl and fold in rosemary, chopped cranberries and chopped walnuts.

Once the mixture is finished you need to get it wrapped in plastic wrap and chilled in the fridge. You can also chill it in the freezer for a faster set time, but don’t forget about it. I’m speaking from experience, frozen vegan cheese is like a hockey puck.

Once it’s hardened enough to hold it’s shape, roll it in walnuts and serve! You can keep it in the fridge until you’re ready to serve! It keeps just fine!

Just in case you’re wondering what kind of crackers I serve with the cheeseball, I serve SuperSlim Black Sesame Brown Rice Crisps. For the record, I’m not compensated on sponsored by this brand in anyway, I just want to share with you the great products I discover! I’ve purchased them at several grocery stores in the cracker aisle, so they should be fairly easy to find.

I’d love to hear how this goes over at your next party or family gathering! I bet your friends and family will be shocked it’s dairy-free!

Vegan Cheese Ball

2015-11-17 22:34:04

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Ingredients

1 cup of raw unsalted cashews (soaked for at least 3 hours)
2 Tbsp coconut oil
1 Tbsp lemon juice
1/2 tsp fine grain sea salt
1 Tbsp chopped rosemary
1/4 cup dried canberries
1/4 cup + 1/2 cup chopped walnuts

Instructions

Soak raw unsalted cashews in 2 cups of water for at least 3 hours.
Once cashews have soaked, drain.
Add cashews, coconut oil, lemon juice and sea salt to a high-speed blender and blend until smooth.
Remove from blender and transfer into a small bowl.
Fold in finely chopped rosemary, chopped cranberries and 1/4 cup of chopped walnuts.
Place a large square of plastic wrap on a flat circle and scoop the mixture into the centre of the plastic wrap.
Gather the corners of the plastic wrap together and twist the ends together - shape the mixture into a ball.
Cool for at least 1 hour or until hardened.
Remove from plastic wrap and roll in 1/2 cup of chopped walnuts.
Serve with rice crackers.

In Everything https://ineverything.ca/

How 2 Hours of Food Prep Can Help You Eat Healthy All Week + My Weekly Meal Plan Featuring Victoria Senges Design Co.

November 2, 2015

FOOD & NUTRITION

One of the most important things for my day-to-day healthy living is my food intake. Nutrition isn’t just about not eating certain foods, it’s also about putting the right foods in. I can trick myself into thinking I’m eating okay, as long as I’m not eating “junk”, but that couldn’t be further from the truth!

As I shared before, I haven’t been feeling great for the last 2 months (you can read more about that here). That means that there have been many, many days when I haven’t felt like cooking or prepping food. While I’ve had cereal for dinner far more than I’d like to admit, healthy eating isn’t optional for me. I need proper nutrients to keep my body strong and healthy. It’s essential.

I know sometimes life can be busy and hectic, but if you’re able to prioritize 2 hours in your week to food prep, I’m confident you’ll be on track to eat healthier all week long!

There are three things that have worked really well for me that can do in 2 hours if make the time:

Plan Your Weekly Menu

You simply need to decide what you want to eat for the week! My weekly menu comes from an assortment of recipes from my favourite cookbooks, blogs, and my own imagination! While it’s nice to imagine trying a new healthy recipe every night, be realistic and do what you know will work for you.

I’m a big believer that staying organized is always easier when things look pretty, and meal planning is no exception! Find a meal planner you love, and use it!

I am absolutely crazy about this 52-page weekly meal planner from V Shop by Victoria Senges Design Co. (you can buy it here). Not only does it help organize your meals for the week, it also has a tear-off market list so you can keep track of what you need to buy as you plan your week. I thought this was awesome even before I realized the list part detaches! It also has a magnet on the back to stick on the side of your fridge if you wish. This is genius! And design is so cute! PLUS Victoria has offered all ineverything.ca readers 25% off everything in the shop for this week only! Use code INEVERYTHING at the checkout! Thanks Victoria! (Offer expires Nov 9, 2015).

Of course, make the meals that work for you, but here’s what I’m making this week:

Monday – Breakfast (B): Vega One Smoothie (every day- you can read more here) Lunch (L): Coconut Curry Butternut Squash Soup (here) Dinner: Salmon, Quinoa (I make extra quinoa to use in my salad for the week) & Veggies

Tuesday – B: Vega One Smoothie L: Quinoa Salad (I mostly just add a bunch of veggies to quinoa, mix in a dressing and some nuts and seeds and call it a salad) D: Portobello Fajita (Oh She Glows Cookbook p.185)

Wednesday – B: Vega One Smoothie L: Beet Soup (here) D: Flex (We’re not home sometimes for dinner on Wednesdays, so I don’t plan anything for this day. Sometimes we eat leftovers, sometimes we wing it… sometimes we eat cereal. Don’t judge.)

Thursday – B: Vega One Smoothie L: Quinoa Salad D: Vermicelli Noodle Bowl

Friday – B: Vega One Smoothie L: Coconut Curry Butternut Squash Soup D: Bok Choy Stir Fry

Weekend: Vegan Waffles, Fish Tacos (recipe here)

Prep Your Produce

Often on Sundays, Clark and I will go the grocery store, then I park myself on a stool in the kitchen! Almost every Sunday I spend about 1-1.5 hours prepping my food for the week. When I don’t prep my produce every week, most of it sits hidden in the fridge and gets thrown at the week’s end. I hate throwing out produce! Anyone else with me? When I take the time to clean and cut everything, we eat healthier and there’s less waste! Win-win.

I usually clean, cut and separate veggies so we can grab and eat them raw, dip them in hummus, or throw them in the steamer or a stir fry for a weeknight meal. I will usually clean and cut:

3-4 bell peppers (cut into long slices)
4-5 carrots (cut into rounds)
1 cucumbers (cut into rounds)
1 head of broccoli (cut into bite-size pieces)
1 head of celery (cut into sticks)

I put them in sealed containers in the fridge and they keep all week, no problem.

I also wash and cut a lot of the fruit we buy and thrown it together in a fruit salad. When there’s a bowl of fruit in the fridge we sometimes have it in the morning, take it our lunch, or have is for “dessert” after dinner. It depends what’s in season, but it will often include cantaloupe or melon, berries of some kind, kiwi, maybe mango, and anything else that’s on sale! I find apples and bananas don’t keep really well when they’re pre-cut, but most other fruits work. (I don’t use pineapple or grapes because I can’t have them, but both are great options!)

Pre-Make as Much as Possible

Once I know what I’m going to be eating for the week, and I have all the groceries I need, the next thing I do is prep as much as I can. I’ll make a list of everything I know I need to do ahead of time, and get it all done at once. This “the to-do list” (pictured below) is also from V Shop by Victoria Senges Design Co! (You can find it here.) I do this as soon as I get home from the grocery store and leave the groceries I need out on the counter.

Part of the prep is washing and cutting the produce as I already mentioned, but I also try to pre-make as much food as I can. You’ll see on my weekly menu that I often eat soup for lunch, especially in the cooler months. If I don’t take the time to do this at the beginning of the week, it just won’t happen; so I try to make 2 soups that I can pack and reheat at the office. I’ll also whip together some kind of salad dressing that I can use for my weekly salads, and I often like to make some kind of snack to have as well.

I realize we’re all in different stages of life and for some it can be hard to find 15 minutes to yourself, let alone 2 hours! After chatting with some of my friends who are working moms with young kids I have no doubt meal planning and prepping can be tough. It may look differently for you than it looks for me, but I’m certain you can do it!

I’d love to hear what works for you!! And don’t forget to visit V Shop by Victoria Senges Design Co. to pick up your meal planner and some other amazing stationary items! Use code INEVERYTHING to get 25% off until Nov 9, 2015!

Dark Chocolate Hemp Heart Energy Bites + GIVEAWAY

October 31, 2015

FOOD & NUTRITION

One of my most popular food posts from the past year is my recipe for Hemp Heart Energy Bites. You can find it here. I am a huge hemp heart fan and I use them all the time! They are not only packed with protein (with 10 grams per 3 Tbsp), but they are a rich source of magnesium (which can help to reduce muscle cramps common in diseases like MS) and their high Omega content can help to reduce inflammations (also great for autoimmune diseases!). Can you tell I’m a Hemp Heart fan?

If you’ve never used hemp hearts before, they’re pretty easy to find. I purchase my hemp hearts from Costco. They sell an 800g bag for $14.99, but you can find them, usually in 227g size, at most grocery stores. Or you can buy them here and get them shipped right to your door!

Like I said, I’ve made hemp heart energy bites before, but I wanted a recipe without dates. I started experimenting and the result was these delicious protein packed Dark Chocolate Hemp Heart Energy Bites! No baking required, just measure, mix, roll, chill and enjoy!

Once you’ve mixed everything together, wet your hands to roll the balls so the mixture doesn’t stick. I found I had to re-wet my hands about every 6 balls.

Once you’ve rolled your balls (you should get about 24), chill them for at least 30 minutes. I like to completely freeze mine and eat them cold, but you can do whatever you prefer! Cooling them in the fridge hardens them just enough to make sure they stay held together.

GIVEAWAY!!!

I’m also really excited that Manitoba Harvest is giving away a bag of Hemp Hearts to one lucky reader! All you have to do is comment below and tell us why you want to try hemp hearts in your own kitchen! Contest closes at 12 midnight PST on Tuesday, Novmeber 3rd. Good luck!

Dark Chocolate Hemp Heart Energy Bites

2015-10-31 18:31:12

Yields 24

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Prep Time

15 min

Prep Time

15 min

Ingredients

1 Tbsp Chia Seeds
1 Tbsp Ground Flax Seed
3 Tbsp Almond Milk
1 /4 cup Almond Butter
1/4 cup Maple Syrup (or other liquid sweetener)
2 Tbsp Cocoa Powder
1 cup Manitoba Harvest Hemp Hearts
1 cup Crisp Rice Cereal

Instructions

In a small bowl mix combine chia seeds, ground flax seed and almond milk. Let it sit for 10 minutes of until mixture thickens into a paste-like consistency.
Add in almond butter, maple syrup and cocoa powder and blend until combined.
Add in Hemp Hearts and rice crisp cereal.
Wet hands and roll into two inch balls and place on baking sheet.
Chill for 30 minutes.
Enjoy!

In Everything https://ineverything.ca/

Wondering where to purchase the items in my photos?

Pampered Chef Bar Pan | Lost in Linen – Heavy Linen Kitchen Towel in Graphite (I’m obsessed with these!) | Marble & Wood Cutting Board – Home Sense

Coconut Curry Butternut Squash Soup + A Squash Cooking Secret!

October 25, 2015

FOOD & NUTRITION

Every Sunday as part of my meal prep for the week, I make soup. At least in the cooler months. I love soup, and it’s a great way to get to get vegetables and nutrients! This fall I’ve been playing around with butternut squash soup recipes, trying to find my favourite combination of flavours; and friends, we have a winner!

I am obsessed with this Coconut Curry Butternut Squash soup! Just ask Clark. Every time I make it I probably say 20 times, “I could eat this every day.” And honestly, I could. It’s packed with flavour and it’s the perfect combination of Canadian fall warmth and a slightly spicy global influence. I’m obsessed.

My only problem when it comes to butternut squash is the cutting and peeling process. Anyone else with me? It’s such a pain! So I was elated when I stumbled across a pin on Pinterest that suggested cooking your squash in the slow cooker first. I simply put the whole butternut squash in the slow cooker, put in on high for 2.5 hours, and came back to a soft squash that slid out of its skin almost the moment I picked it up! I am forever changed! This is the way to do it!

Once my squash was cooked, I heated the olive oil over medium heat in a large pot big enough to fit all of the ingredients listed below. I slowly added in the onion, ginger, turmeric, curry paste, stock and squash and then transferred over to the blender. Once it was blended smooth, I added coconut milk and added the garnishes!

If you haven’t cooked with curry paste before, you can pick it up in the international foods aisle in most grocery stores. It comes in a jar and is available in a number of varieties. I personally use a medium heat paste because I like a little kick, but no too much heat!

For the garnish, I suggest lime juice, coconut milk, thai basil and roasted chickpeas. These aren’t necessary, but the lime juice does bring a nice level of acidity, the chickpeas add a nice texture, and the rest just makes it look pretty! I buy the Good Bean roasted chickpeas and use them in salads and soups all the time! You can find them here, but I get mine at Costco.

I’ll be taking this in my lunch a couple days this week, but you better believe I downed a bowl before packing it away in the fridge!

Any other butternut squash recipes I need to try? I’m motivated now that I know I can cook them so easily!

Coconut Curry Butternut Squash Soup

2015-10-25 18:07:34

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Cook Time

30 min

Cook Time

30 min

Ingredients

1 medium butternut squash
1 Tbsp Olive Oil
1 Small Onion - diced
1 Tbsp freshly grated ginger
1 tsp freshly grated turmeric (optional)
1 Tbsp Curry Paste (I use medium heat)
2 cups Vegetable broth
1 can reduced-fat coconut milk (use full fat for thicker, creamier soup) - set aside 1 Tbsp for garnish
1/2 tsp salt

Garnish

lime juice
1 Tbsp reserved coconut milk
Thai basil (optional)
Roasted chickpeas (optional)

Instructions

Place whole butternut squash in the slow cooker for 2-3 hours on high.
Remove squash, let cool for 15 minutes and remove peel and seeds (peel will slide right off).
Heat olive oil over medium heat in large pot.
Cook onion for 3-5 minutes.
Add ginger, turmeric, and curry paste and cook for 2 more minutes.
Add butternut squash and vegetable broth and cook for 10 minutes.
Transfer to blender and puree until smooth.
Add salt and coconut milk to blender and blend until combined.
Spoon into bowls and squeeze lime juice, drizzle coconut milk, and scatter chickpeas and thai basil if desired.
Enjoy!

In Everything https://ineverything.ca/

Pumpkin Granola – Vegan & Gluten Free

October 14, 2015

FOOD & NUTRITION

Thanksgiving may be over here in Canada, but I’m not giving up pumpkin flavours yet! I’m going to milk this pumpkin season at least until the end of October. I’ve already nailed a pretty decent vegan pumpkin scone (you can find the recipe here), and I’m still sitting on a pretty awesome pumpkin muffin recipe. So why not pumpkin granola I thought? Why not?

Pumpkin Granola - Vegan & Gluten Free | ineverything.ca

I adapted my popular “the best banana granola” recipe (you can find the recipe here), and created a delicious pumpkin granola that is both gluten-free and vegan. This granola is packed with nutrition with protein loaded hemp hearts, flax seed, and chia seeds. While it’s oh, so good for you, it doesn’t compromise in flavour! The pumpkin and cinnamon, nutmeg and ginger will fill your kitchen with the smells of fall!

Pumpkin Granola - Vegan & Gluten Free | ineverything.ca

This granola is really easy to make. Combine the dry ingredients, melt the the wet ingredients, combine and bake! Let it cool, then break apart and store in a sealed container for up to 2 weeks!

Let me know how it turns out! I’d love to hear your feedback!

Pumpkin Granola - Vegan & Gluten Free

2015-10-13 23:52:30

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Prep Time

10 min

Cook Time

40 min

Prep Time

10 min

Cook Time

40 min

Ingredients

2 cups Old Fashioned Oats
1 cup hemp hearts
1/2 cup pecans
1/2 cup slivered almonds
3 Tbsp raw cane sugar
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ginger
3 Tbsp chia seeds
3 Tbsp Ground Flax seed
1/2 tsp fine sea salt
1 tsp vanilla extract
1/4 cup coconut oil
1/4 cup maple syrup (or any liquid sweetener)
1 1/2 cups pureed/canned pumpkin

Instructions

Preheat oven to 350.
In a large bowl combine oats, hemp hearts, pecans, almonds, cane sugar, cinnamon, nutmeg, ginger, chia seeds, flax seeds, and sea salt.
In a small saucepan over low-medium heat, combine the vanilla, coconut oil, and maple syrup. Heat until coconut is melted.
Add pumpkin to the coconut oil mixture. Whisk until combined.
Slowly add the wet coconut oil mixture to dry ingredients. Mix until combined.
Spread mixture out on a large baking sheet.
Bake for 40 minutes.
Remove from oven and let cool completely.

In Everything https://ineverything.ca/