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 

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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 

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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

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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