MATCHA GREEN SMOOTHIE

I recently started adding matcha green tea powder to my morning smoothies. Not only is matcha packed full of nutritional benefits, it also contains caffeine and other properties that boost energy. So on mornings when I'm tight for time, adding a little bit of matcha to my breakfast feels like I'm killing two birds with one stone.

So what is "matcha" anyway?  Matcha is green tea leaves finely milled to form a fine powder. For centuries the Japanese have used matcha in part of a traditional tea ceremony that includes the preparation, serving, and drinking of matcha. Buddhist monks have also relied on this powder to keep them awake and focused during long days of meditation.  

A few benefits of matcha: 

• high in antioxidants 
• detoxifies the body by removing heavy metals and toxins 
• increases metabolism and helps the body burn calories 
• improves cognitive abilities and concentration 
• contains cancer fighting properties 
• increases energy levels 
• boosts immunity 
• helps relieve stress 

MATCHA GREEN SMOOTHIE: a healthy and energizing breakfast or snack on the go. 

INGREDIENTS: (yields 1 serving) 

• 1 cup of spinach 
• 1 banana 
• 1 cup of water 
• ½ granny smith apple (core removed, chopped) 
• ½ kiwi (skin removed) 
• 2 tbsp chia seeds  (I added these in at the last minute so they didn't make the ingredients picture above) 
• 1 tbsp raw honey 
• ½ tsp matcha green tea powder
• 2-3 ice cubes 

Wash and prep fruits and vegetables and add to your blender. Add water, chia seeds, matcha green tea powder, and ice cubes. Blend until smooth, pour and enjoy. 

WALNUT VEGAN PARMESAN KALE CHIPS

Kale chips can add flavour, crunch and texture to a simple dish in need of a little something extra. I think they work especially well added to a pasta dish like the Zucchini & Soba Noodle Spinach Basil Pesto. Lately I have been experimenting with different dressings and playing around with spices, herbs, and other flavourings. One of the more versatile and popular recipes of the bunch is the Walnut Vegan Parmesan Kale Chips. This vegan treat gets its cheesy parmesan flavouring from one key ingredient- nutritional yeast. Nutritional yeast is a deactivated yeast that is jam-packed full of vitamin B's, protein, low in fat and sodium, free of dairy and sugar and most importantly, naturally tastes cheesy!  If you don't already have this bulk good in your kitchen, pick some up and start tossing it on everything.  

WALNUT VEGAN PARMESAN KALE CHIPS: 

INGREDIENTS: 

• 1/2 cup bunch of kale 
• 1/4 cup walnuts 
• 1 tbsp nutritional yeast 
• 1 tbsp olive oil 
• a couple pinches sea salt 

INSTRUCTIONS: 

1. Using a mortar and pestle, crush the walnuts until they are mostly in fine little pieces. Don't worry about a few larger pieces throughout, as this will actually add fantastic texture to this delicious topper. 

2. De-stem kale, wash and dry. Once the kale is completely dry, toss in olive oil and lightly massage the oil throughout.  

3. In a large bowl, mix walnuts, nutritional yeast, and a few pinches of salt with the kale. 

4. Pre-heat oven to 350 degrees. While oven is heating, line baking sheet with parchment paper and evenly disperse kale onto baking sheet in a single layer. Ensure to get all the nutritional yeast, sea salt and walnut mixture from the bottom of the bowl after you have dumped the kale out- this is the best part. Put kale in the oven for 10-15 minutes, watching carefully and rotating the pan once. Once crisp, set aside to cool.  

Kale chips store extremely well in a Tupperware so consider making a double batch and have some ready and available to top other dishes throughout with the week.  

Enjoy! 

CRANBERRY CACAO ENERGY BITES

I created this recipe a few years ago when a friend had expressed concerns that her two young girls were becoming extremely active with extracurricular sports and equally stubborn about what they did not want to eat. I took this as a challenge and developed these energy bites to please a six year old's tastes, and a worried mother's common sense. To my delight, these bite size, protein and fiber packed treats were a hit! The girls call them D' Bites (D for Dani), but we'll call them Cranberry Cacao Energy Bites. Their name seems to have a better ring to it, don't you think? 

CRANBERRY CACOA ENERGY BITES: a protein and fiber packed energy treat for on the go. 

INGREDIENTS: 

• 8 dates pitted and chopped 
• 1/2 cup almond butter 
• 1/2 cup dried organic oats 
• 1/2 cup raw walnuts 
• 1/3 cup dried cranberries diced 
• 1/4 cup raw pumpkin seeds
• 1/4 cup raw cacoa nibs 
•  1/4 cup + 2 tbsp ground flaxseed
• 6 tbsp chia seeds (3 tbsp in recipe, 3 tsp roll the balls in) 
• 3 tbsp cacao powder 
• 2 tbsp raw shelled hemp hearts 
• 2 tbsp coconut oil 
• 1 tsp organic maple syrup 
• 1/2 tsp cinnamon 
• 1/4  tsp fine sea salt 

INSTRUCTIONS: 

1. Place pitted dates in food processor or Vitamix (add 1 tbsp of water if using the Vitamix) with coconut oil, and process until it's a smooth paste. 

2. Take date paste and mix into a mixing bowl with all the other ingredients. 

3. Once all the ingredients are mixed together well, place in the fridge to cool for 30 minutes. 

4. Roll the mix into bite size balls, and then roll each ball through the chia seeds to cover surface entirely. 

5. Store in freezer.  

ZUCCHINI & SOBA NOODLE SPINACH BASIL PESTO

La Cucina Povera is an Italian phrase meaning "poor kitchen" or "peasant cooking." In the past, this peasant cooking style aimed to use those ingredients on-hand and available in the kitchen, garden, farm or ocean. Simply put: making do with what they had. Humble dishes, made of the highest quality ingredients available, that spoke for themselves.  

In our apartment, even when the state of the cupboards and fridge are grim, generally some form of nut, legume, vegetable, and/or grain can be found. This Cucina Povera inspired dish is a favourite of ours during those times, and has become a regular on the weekly rotation. Not only for the convenience of the ingredients, but with nourishing, fresh and savoury flavours, it's so delicious I'd miss a week without it.  

We use a Spiralizer for the zucchini. I'd like to say you could finely slice your zucchini or shred it, but changing the texture and consistency of the dish would completely change the flavours and experience. If there is one kitchen tool I will never regret purchasing, it's the Spiralizer. Efficient, quick and clean, the value of this little device will exceed your expectations. Also, I'll be sharing plenty of ways to use it in posts to come. Do yourself a favour and grab one today. 

Kale chips are easy to make, and really elevate the dish. Sure, you can enjoy it without, but you won't mind the extra step once you experience the sea salt flavoured crunch throughout. 

Zucchini & Soba Noodle with Spinach Basil Pesto is topped with sun-dried and cherry tomatoes, cashews, pine nuts and kale chips. Loaded with protein, amino acids, B vitamins, minerals and antioxidants (the list goes on), one can guiltlessly take comfort in this dish while enjoying a glass of red.

INGREDIENTS: (yields 2 servings) 

• 200g buckwheat soba noodles 

• 1 large zucchini 
• 10 cherry tomatoes halved (yellow or red) 
• 3 large sun-dried tomatoes finely sliced 
• ½ bunch of kale 
• 2 tbsp olive oil 
• crushed cashews and pine nuts to top
• sun-dried tomato oil to drizzle over 

SPINACH BASIL PESTO INGREDIENTS: 

• 2 cups fresh basil
• 2 cups organic spinach
• 2 cloves garlic
• ¼ cup raw walnuts
• 2 tbsp hemp seeds (optional if you don't have these)
• 2 tbsp olive oil
• 2 tbsp nutritional yeast
• 2 tbsp fresh lemon juice
• ½ tsp salt (to taste)
• fresh ground pepper (to taste)

COOKING INSTRUCTIONS: 

1. Pre-heat oven to 350 degrees F. De-stem kale, wash, dry, and tear into smaller pieces. Toss with olive oil and sea salt. Line baking sheet with parchment paper and evenly distribute kale on sheet in a single layer. Bake kale for 10-15 minutes, watching carefully and rotating pan once. Once crisp, set aside to cool. 
2. Bring water to a boil and drop buckwheat soba noodles in. Reduce water to a simmer and cook noodles for 7 minutes or till al dante.
3. While noodles are cooking, prep vegetables. Wash and half cherry tomatoes and slice sun-dried tomatoes. Set aside. Wash and spiralize zucchini using the blade closest to the soba noodle width (about spaghetti size). 
4. Drain and place soba noodles in a bowl of ice cold water to rinse off remaining starch and to quickly cool. Ring water from noodles by hand squeezing. Set aside in fridge to dry and chill.  
5. Once kale chips have cooled and soba noodles are dry and chilled, toss both zucchini and soba noodles in Spinach Basil Pesto. Click here for the pesto recipe. 
6. Plate and top noodles with tomatoes, nuts, kale chips and season with a drizzle of sun-dried tomato oil.