Recipe: Overnight Quinoa-Chia Pudding

🥣 This tasty pudding makes a hearty breakfast that’s packed with fiber and healthy fats.

Plus, it’s a GREAT use for leftover quinoa.

Tip: You also can use store bought crispy quinoa if you want to add some “crunch.”

Makes 2 servings.

Ingredients:

• 4 Tbsp chia seeds

• 1 cup (240 ml) vanilla non-dairy milk

• ⅓ cup (60 g) cooked quinoa

• 2 dates, pitted and chopped

• 3 Tbsp unsweetened shredded coconut

Directions:

1. In a mason jar or medium bowl, mix together the chia seeds and milk, stirring until well combined. Add the rest of the ingredients. Cover and place in the refrigerator overnight.

2. That’s it! Enjoy the next day!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Homemade Nutty Choco-Banana Spread

🤩 Think of this as a healthier version of Nutella! Are you drooling yet?!

Use it on sprouted grain bread or rice cakes for a fast, easy, and delicious snack.

NOTE: To cut back on the sugar, experiment with the sweetness level, starting with just 1½ Tbsp and adding more if necessary.

Makes 16 servings:

Ingredients:

• 1 cup tahini

• 1 large ripe banana, mashed

• ½ cup (50 g) cacao powder

• 3 Tbsp oat groats

• 3 Tbsp ground flaxseed

• 3 Tbsp honey or maple syrup

• 3 Tbsp coconut oil, melted

Directions:

1. Place all the ingredients in a high-speed blender or a food processor. Pulse until it reaches a smooth consistency. Scrape into a glass container. Don’t get your face stuck in the jar 😜

2. This keeps best in the refrigerator. Enjoy! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by invizbk from Getty Images Signature 

Recipe: Sprouted Grain French Toast

👩‍🍳😋 Boost the nutritional value (and reduce the post-carb blahs) with this take on French toast … which is a healthier choice for your next brunch!

Makes 2 servings.

Ingredients:

• 1 pasture-raised egg

• ¼ cup (60 ml) of your favorite milk

• 1 Tbsp coconut sugar

• 1 tsp vanilla

• Pinch of sea salt

• Pinch of cinnamon

• 2 slices of sprouted grain bread

• Optional toppings: Greek yogurt, berries, or a small drizzle of honey or maple syrup

Directions:

1. Heat a large nonstick skillet over medium heat.

2. Place all of the ingredients except the bread (and toppings) into a large mixing bowl and mix well. 

3. Dip each slice of bread into the egg mixture, making sure both sides are well covered. 

4. Place the bread in the skillet and let cook for about 5 minutes on each side. The bread should be lightly browned and slightly crisp.

5. Place each slice of toast on a plate and add toppings. Enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Elena Photo

Recipe: Beans and Spinach

💪This hearty recipe takes just a few minutes to throw together and is PACKED with fiber and plant-based protein.  

Serve it as-is, or make a heartier meal by spooning it over sweet potatoes, rice, or quinoa.

Makes 4 servings.

Ingredients:

• 1 Tbsp olive oil

• 2 garlic cloves, minced

• 1 x 15 oz (425 g) can of crushed tomatoes

• 1 tsp dried basil

• 1-2 pinches of sea salt

• 2 x 15 oz (425 g) cannellini beans

• 1 cup (240 ml) chicken or veggie stock

• 4 big handfuls of baby spinach

Directions:

1. Heat the olive oil in a small pan over medium heat. Add the garlic and cook, stirring constantly, for about 30 seconds. Add the tomatoes, basil, and salt and cook for about 4 minutes. 

2. Add the rest of the ingredients and let cook for another 10-15 minutes, until the liquid reduces by at least half.

3. Ladle it over rice, quinoa, or sweet potatoes. Simple, delicious, easy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by al62 from Getty Images 

Recipe: Chickpea Coconut Curry

🥘 You really can’t go wrong with this recipe, which makes a tasty comfort food meal in just a few short minutes.

Get creative! Mix up the veggies (try it with cauliflower, or add some sliced carrots), and even add some shredded chicken if you want.

Makes 3 servings.

Ingredients:

• 1 Tbsp olive oil

• 1 large head of broccoli, cut into bite-sized florets

• ½ small yellow onion, minced

• 1 13.5 oz (382 g) can coconut milk

• 2 Tbsp red curry paste

• 1 15 oz (425 g) can chickpeas, rinsed and drained

Directions:

1. Heat olive oil in a large skillet over medium-high heat. Add the broccoli and onion and saute for 5 minutes. Add the coconut milk and let simmer for another 5-7 minutes, until the broccoli begins to soften.

2. Whisk in the curry paste until it is blended into the coconut milk and then add the chickpeas. Continue to cook until the coconut milk reduces and the chickpeas are heated through. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by ninafirsova 

Recipe: Flax Breakfast Cookies

🤩 Cookies for breakfast? Yes, please! 

This recipe also makes for a healthier option instead of traditional cookies.

Makes 12 cookies.

Ingredients:

• ½ cup (125 ml) almond or peanut butter 

• ⅓ cup (75 ml) non-dairy milk

• 3 Tbsp coconut sugar

• 1½ Tbsp water

• 1 tsp vanilla extract

• ½ tsp pumpkin pie spice

• ⅔ cup (80 g) flaxseed meal

• ⅔ cup (105 g) raisins 

Directions:

1. Preheat your oven to 325°F/160ºC. Spray the cups of a 12-cup muffin pan with baking spray.

2. In a medium bowl, combine the nut butter, milk, sugar, water, vanilla, and pumpkin pie spice. Next, add the flaxseed and raisins and stir until well combined.

3. Place equal amounts of batter into the 12 muffin cups and bake in the oven for about 20 minutes. They’re done when the tops are dry and barely firm and have turned golden brown.

4. Remove from the oven and let cool in the muffin pan for about 10 minutes before removing. Run a knife around the edges of the cookies to loosen them from the pan, and finish cooling on a wire rack.

5. Let me know how you like these if you make them!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by olgakr from Getty Images

Recipe: Chocolate-Walnut Quesadillas

🍫🫐 This is one of those accidental recipes that you throw together when you’re hungry and then realize how delicious it is!

Warning: these dessert quesadillas are addicting. The walnuts, blueberries, and chocolate go surprisingly well together.

Makes 4 servings.

Ingredients:

• 2 x 10-inch whole-grain tortillas

• 1.5 ounces dark chocolate

• 2-3 Tbsp walnut butter

• ½ to ¾ cup blueberries

Directions:

1. Heat a medium skillet over medium heat and place a tortilla in it, warming it for 30-60 seconds on each side. Repeat with the second tortilla.

2. While the tortillas are warming, melt the dark chocolate in a microwave for about 1 minute, or in a small double boiler. Be sure to stir the chocolate occasionally while it’s warming so that it melts evenly.

3. Place one warmed tortilla on a plate and spread the walnut butter on it, ensuring it’s covered right up to the edges. Sprinkle the blueberries over the walnut butter, and then drizzle with the melted chocolate.

4. Top with the other tortilla, lightly pressing it down to gently “smush” the mixture together. 

5. Cut into quarters and serve! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Anastasiia Magonova from Getty Images

Recipe: Almond-Crusted Fish

👩‍🍳 Ohhh are you in for a TREAT! This recipe will work with basically any mild white fish – as well as just about any tree nut (like walnuts, pecans, and pistachios).

Serve this with a side of sweet potatoes and your favorite veg.

TIP: Grind the oats in your blender or food processor.

Makes 4 servings.

Ingredients:

• ¼ cup (60 g) Dijon mustard

• Salt & pepper to taste

• ½ cup (60 g) raw almonds, chopped

• 2 Tbsp ground oats 

• ¼ cup (24 g) chopped parsley (fresh)

• 4 5 oz (140 g) fish filets (flounder, haddock, cod, sole, etc.)

Directions:

1. Preheat your oven to 400ºF/200ºC and prepare a baking sheet by coating it with cooking spray or parchment paper (or both).

2. In a small bowl, whisk together the mustard and 1-2 dashes each of salt and pepper. 

3. Set aside. In another small bowl, mix the chopped almonds, oats, parsley, and another 1-2 dashes of salt.

4. One by one, brush both sides of each fish filet with the mustard sauce and then dredge both sides in the nut mixture. It may help to “mush” the nuts into the fish to make sure they stick.

5. Place the filets on the baking sheet and bake for 15-18 minutes, until the fish is cooked through.

6. Serve with your favorite veggies!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Elena_Danileiko from Getty Images

Recipe: Guacamole Salad

🥑 Delicious … refreshing … quick … and easy! This guac salad recipe deserves a spot in your regular rotation.

It’s also delicious as a side dish with grilled chicken or steak. 

Makes 4 servings:

Ingredients:

• Juice and zest of 2 large limes

• Sea salt & freshly ground pepper to taste

• 3 avocados, peeled, pitted, and diced

• 1½ cups (225 g) grape tomatoes 

• ¼ red onion, minced

• 4 Tbsp chopped fresh cilantro

• 4 big handfuls of salad greens

Directions:

1. Make the dressing: In a medium bowl, whisk the lime juice and zest, and a pinch or two each of salt, and pepper. Taste and adjust seasonings.

2. Add the avocado and gently stir to coat with the lime mixture, being careful not to “mash” it. Then add the remaining ingredients and gently stir again. 

3. Serve over salad greens. 🥗

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Oleksandr Prokopenko 

Recipe: Shrimp & Broccoli Sheet Pan Dinner

🍤😋 Sheet pan dinners make weeknight meals a breeze. Not only do they take just a couple of minutes to throw together … but cleanup is super easy.

This also makes for a great meal prep recipe – just add a starchy carb for a full meal!

Makes 4 servings.

Ingredients:

• ¼ cup (60 ml) olive oil

• 1 tsp Italian seasoning

• Sea salt & black pepper

• 1 lb (450 g) broccoli florets

• ⅛ tsp red pepper flakes

• 1½ lbs (675 g) large shrimp, tails off, peeled, and deveined

Directions:

1. Preheat your oven to 400ºF/200ºC and prepare a baking sheet by spraying it with cooking spray.

2. In a medium-sized bowl, whisk together 2 Tbsp of olive oil, Italian seasoning, and 1-2 pinches (to taste) of sea salt & pepper. Add the broccoli to the bowl and mix until it’s well coated.

3. Spread the broccoli on the baking sheet and place in the oven for 10 minutes.

4. While it’s roasting, add 2 Tbsp olive oil, 1-2 pinches (to taste) of salt & pepper, and the red pepper flakes to the medium bowl. Mix well and add the shrimp, tossing until it’s coated.

5. Remove the broccoli from the oven and add the shrimp to the pan. Place back in the oven and cook for 10 more minutes, until the shrimp are cooked through.

6. Serve and enjoy! 

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Monica Todica’s Images