Roasted Red Pepper Tomato Soup

Roasted Red Pepper Tomato Soup

BFCB8F54-2A45-419F-AE45-7D61F6DF548B

This flavorful roasted red pepper soup is a blend of red peppers, tomatoes, onions, and garlic. It’s delicious, healthy and easy to make – just roast all the veggies on one baking sheet, then blend it all together in your Vitamix. Perfect served warm or serve as a chilled gazpacho on a hot summer day!

INGREDIENTS

  • 8 or 9 tomatoes, cored and quartered
  • 3 red bell peppers, seeded and quartered
  • 2 small yellow onions, cut into wedges
  • 6 cloves garlic, unpeeled
  • 5 cups vegetable broth
  • ¼ teaspoon smoked paprika
  • ½ teaspoon cayenne pepper
  • salt and pepper, to taste
  • olive oil
  1. Preheat your oven to 375 degrees with two racks placed in the middle of the oven.
  2. Grease two (preferably rimmed) baking sheets. Place tomatoes, skin side down, on one of them.
  3. Toss the onions and red peppers lightly with olive oil. Place on the other baking sheet, with the red peppers skin side down. Place the unpeeled garlic on the sheet, too.
  4. Bake for 45 minutes.
  5. Heat your vegetable broth on medium-high heat. Peel your garlic and toss it in. Add roasted vegetables and simmer for ten minutes.
  6. Purée the soup using an immersion blender or transfer the soup to a blender, several cups at a time.
  7. Enjoy!

*Yields about 12 cups of soup

xo Chelsea

Healthy Carrot Cake Granola Bars

Carrot Cake Granola Bars

IMG_1271

I’m always looking for healthy snack ideas for my kids and for different ways I can sneak in veggies that they won’t oppose.  I found this recipe from Pinterest and absolutely love it!  It’s from the girls at Super Healthy Kids and they have some great recipes for picky eaters.  The recipe and all the photos are theirs and not mine but it was too good not to share!!

I don’t know about you but my kids can be picky especially my toddler.  If he even spots a veggie these days he immediately puts up his hand and says ‘gross’.  Like how did he even learn that??!  While I love his funny little personality his picky eating habits drive me crazy.   I’m always worrying that he is not getting enough nutrients and eating enough nourishing food when he needs it the most.  That’s where I have to get creative and try to make things that secretly contain veggies.

IMG_2330.JPG

My kids love granola bars so I just had to try these carrot ones.  They are full of healthy ingredients and use natural honey rather than processed white sugar so I feel good about them eating them.  The flax, nuts, oats, and almond Butter add protein, healthy fat, good fibre, to help keep the kids full without all the junk you can find in some store bought bars.

They are also made with flax egg instead of real eggs to help the ingredients bind so it’s great for anyone who may be allergic to eggs.  These remind me of those crunchy Nature Valley bars I used to have as a kid.  These are similar in crunch but are a healthier version and are really easy to make.  I hope you like them as much as I do!!

Ingredients
1 tablespoon – flaxseed, ground
2 1/2 tablespoon – water
1 3/4 cup – oats, dry
1/2 cup – pecans, chopped
2/3 cup – raisins, seedless
1 medium – carrot
1/3 cup – coconut flakes
2 teaspoon – cinnamon
1/2 teaspoon – salt
1/2 cup – honey
1/4 cup – almond butter

Directions
1. Pre-heat oven to 350 degrees and line a 3 quart baking dish with parchment paper.

2. Combine ground flaxseed and water in a small bowl to make a flaxseed “egg.” Allow to sit for 10 minutes to congeal.

3. Pulse oats and nuts in a food processor until semi-finely chopped but not powdery. (This helps them to bind into a bar better than when they are left whole or chunky).

4. In a medium-sized bowl, combine pulsed oats and nuts, raisins, grated carrot, coconut, cinnamon, and salt. Set aside.

5. In a microwave safe bowl, heat honey and almond butter for 20 seconds, or until easy to stir together.

6. Add the honey/almond butter mixture and flaxseed egg to the medium bowl with oat mixture. Stir until fully mixed.

7. Pour mixture into lined baking dish and spread out until it is even and about 1/2 inch thick (mixture likely will not cover the entire length of the baking dish).
Bake for 20-25 minutes, or until edges slightly brown.

8. Remove from the over and allow to cool for 10 minutes before cutting bars. Let cool completely before removing and eating bars.

Makes approximately 12-14 bars.

xo Chelsea 

 

Watermelon Popsicles

Watermelon Popsicles 

IMG_1540

How pretty are these watermelon popsicles??!  I just love how colourful they are and my kids love them too.

With the weather getting a little warmer and summer just around the corner I’ve been trying out new popsicle recipes for healthy treats at home.  Using all natural fruit, no processed sugar or preservatives, these are a great option for a guilt free treat.  They are naturally low in calories, are packed full of immune boosting vitamin C, and have a good source of vitamin A.  They also contain potassium which helps to balance fluids in the body and keeps you hydrated.

These popsicles are also dairy free, vegan, and gluten-free if anyone has any dietary restrictions!!

Ingredients

2 cups Watermelon, diced (seeds removed)
1 cup Strawberries
½ cup coconut milk, regular or light
1 cup Kiwi, diced

Instructions

1. In a food processor or blender, puree the watermelon and strawberries until smooth and set aside.

2. Puree the kiwi until smooth and set aside.

3. In your mold, fill ⅔ way with your watermelon puree. Freeze this layer for 30 minutes.

4. For the next layer pour in a layer of coconut milk on top of the frozen watermelon, leaving room for the kiwi layer on top. Pop back in the freezer for another 30 minutes.

5. Pour the pureed kiwi on top of the frozen coconut milk. Freezing in between layers gives you lovely clean layering.

6. Cover mold, add sticks and freeze for at least 5 hours or overnight. They will keep in the freezer for up to 8 weeks.

TIP: Run the molds under warm water to loosen up the popsicles.

xo Chelsea

Healthy 5 Ingredient Peanut Butter Granola

Healthy Peanut Butter Granola

Facetune.jpg

This healthy peanut butter granola is SUPER easy to make and it’s gluten-free, dairy free, refined sugar-free, and vegan! I like that this recipe isn’t super sweet and is made with nutritious ingredients.

All natural peanut butter, whole grain oats, honey (maple syrup if you are vegan), a little salt is all it takes to make this delicious and crunchy granola.  It’s super versatile and can be used to top your favourite yogurt, breakfast popsicle, or as a snack. My kids love it and often eat it will just a little milk added for breakfast.

It takes just 15 minutes to make and will last for a week when stored in an airtight container.  If you find the granola looses it’s crunch all you do is pop it back in the over to crisp it up again!

Ingredients

2 cups old-fashioned (or quick cooking) oats*
½ tsp ground cinnamon
¼ tsp sea salt
¼ cup natural peanut butter
¼ cup honey (or maple syrup for vegan)
½ tsp pure vanilla extract

Instructions

1. Preheat oven to 325 degrees F. Grease a large cookie sheet and set aside.

2. In a small bowl, mix together oats, salt and cinnamon. Set aside

3. Melt the peanut butter and honey (or maple syrup) together until smooth.
Remove from heat and stir in vanilla.

4. Stir in dry ingredients and mix until well combined.

5. Spread mixture on prepared cookie sheet.

6. Bake in the preheated oven for 20-25 minutes, or until granola is lightly browned, stirring the granola once gently half way through. (A great way to test to see if it is done is to remove a small portion of the granola from the pan and set it on the counter. If it hardens as it cools the rest of the granola is done)! The granola can burn quite quickly so be sure to keep an eye on it in the oven.  It darkens up once removed so best to take it out once it is slightly browned to ensure you don’t over cook it!

7. Remove from oven and let sit until cooled.

8. Once cooled, break apart and enjoy!

xo Chelsea

 

Key Lime Chia Pudding with Avocado Creme

Key Lime Chia Pudding with Avocado Creme

IMG_0925.jpg

I LOVE anything  key lime. Ice cream, pie, cookies, yum yum yum.  I wanted to make a healthy dessert to satisfy my key lime craving so I created this Chia Seed pudding.  It’s dairy free, made from healthy natural ingredients, and is packed full of nutrients.  Chia seeds are a superfood that provide a ton of fibre, protein, and minerals.  The avocado adds healthy fat and additional fibre making this pudding a perfectly balanced treat for anytime of the day!!

IMG_0919

Key lime chia pudding recipe

Chia Pudding

1 cup almond milk
lime zest from 1 lime
4 tbsp chia seeds
1 tbsp maple syrup or honey
1/4 tsp vanilla extract

Avocado lime creme

lime juice and zest from 1 lime
1 avocado
1 tbsp agave
1/4 tsp vanilla extract

Instructions:

1. Whisk together all ingredients for the chia pudding in a bowl. Whisk for a couple of minutes until the seeds start to form a gel like consistency. The more you whisk the more your seed will get evenly spread out and you’ll avoid getting lumps in your pudding.

2. When you see that the pudding starts to thicken and the seeds are evenly spread out. Put the bowl in the fridge to set for about 30 minutes.

3. Make the avocado creme while you wait. Add all ingredients to a blender and blend until smooth.

4. When the chia pudding is ready, split it up to two glass jars or one bigger jar. Top with the avocado creme and sprinkle with some coconut flakes.

5. Enjoy!!

xo Chelsea

Coconut Thai Asparagus Soup

Coconut Thai Asparagus Soup

img_9703

This Coconut Thai Asparagus Soup reminds me of my favourite green curry from our local Thai restaurant.  It is rich and creamy with little hint of spice.  It is also a LOT lighter than your typical Thai curry.  I used coconut milk instead of cream and vegetable broth instead of chicken stock so it is dairy free and vegan.  Boy is it good!  This soup is packed full of veggies and is a sneaky way of getting your greens in for the day.  It is packed full of vitamins, minerals, antioxidants, and anti-inflammatory properties.   If you love Thai food, you will love this guilt free Coconut Thai Asparagus soup!!

Coconut Thai Asparagus Soup

Ingredients:

2 bunches Asparagus

1 med sweet onion

2 cloves garlic

1 can coconut milk

3 cups vegetable or chicken broth

2 tbsp olive oil

2- 3 tbsp Thai green curry paste (depending on how spicy you want it)

1/2 lime

1/3 cup crushed peanuts or chia seeds for a garnish (optional)

Salt and Pepper

Instructions:

1. Wash your Asparagus and cut into 1-2 inch pieces. *Note- I snap off the base of my Asparagus after washing. If you grab the Asparagus stalk and snap off the bottom the toughest part of the stalk will break off.  Removing the woody end gives your soup a nice smooth consistency!!

2. In a large saucepan or skillet heat your olive oil over med heat. Then add the onion and garlic and sauté for 1-2 minutes or until tender.

3. Next add your coconut milk, green Thai curry paste, and stir until well mixed.

4. Place your Asparagus and 3 cups vegetable broth in the pan and bring to a boil. Reduce the heat to a simmer and cook until Asparagus is tender. Approx 5-7 minutes.

5. Then use an immersion blender or transfer the soup to a blender and purée.

6. Once the soup is puréed you can transfer it back to the pot and add salt and pepper to taste.

7. Heat the soup to desired temperature on a low summer, add a squeeze of lime, and pour into bowls.

You can top with crushed peanuts or chia seeds for a little garnish if you like!

xo Chelsea