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When you think of Easter, you think of chocolate bunnies and pastel-coloured Easter eggs, right?!  I have had a few friends begging me to post a chocolate dessert, so I thought this would be the perfect time to pair the colours and flavours of spring with chocolate. I must admit, this isn’t my recipe but it is so easy, healthy and delicious, I had to share. I changed it a bit by using kiwi, blueberry and raspberry instead of the original strawberry (which was amazing as well, I just couldn’t find fresh strawberries at the local market!).

Kiwi Blueberry Raspberry Creme Truffles

Go ahead, have more than one! The only ingredients are fruit, pure maple syrup and coconut, wrapped in antioxidant-rich dark chocolate! They can be made ahead but ensure to keep them in the fridge after the final step of freezing.  I find leaving them out on the counter for at least 15 minutes before eating helps soften the creme center as well. 

 Kiwi Raspberry Blueberry Creme Truffles

 kiwi

 

On another note, since taking this holistic nutrition class, I have learned of the detrimental effects of chemicals on the digestive system, nervous system, immune system…basically every bodily mechanism you can think of.  The more toxins we bombard our body with, the harder it is on our liver and intestinal system to process them, thus causing inflammation and setting the stage for many diseases such as allergies, autoimmune diseases and sometimes, cancer.  I haven’t dyed eggs for Easter yet, but wanted to share this great article I found: “Dyeing Easter Eggs Naturally“.  

 I hope everyone has a great Easter weekend and treats themselves to a bit of Easter chocolate!

 

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Easter Truffles: kiwi, blueberry, and raspberry creme
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Prep Time
25 min
Cook Time
5 min
Prep Time
25 min
Cook Time
5 min
GROCERY LIST
  1. FILLING
  2. 3 cups of full fat, unsweetened shredded coconut
  3. 1 cup fruit of your choice (I used kiwi, blueberry and raspberry but strawberry is great too!)
  4. 2 1/2 Tablespoons of maple syrup
  5. CHOCOLATE
  6. 1 1/2 cups of organic, fair trade, dark chocolate chips
DIRECTIONS
  1. In a food processor, blend coconut until thick and creamy, continually scraping down the sides; about 15 minutes. This should make 1 cup of coconut butter, but measure to ensure and reserve whatever is over 1 cup.
  2. In the same food processor, combine 1 cup of the coconut butter and the remaining filling ingredients (only one cup of one fruit at a time) and pulse until well incorporated.
  3. Using a cookie scoop (or ice-cream scoop for larger ones like pictured), drop small balls of the filling onto a lined baking sheet.
  4. Place the baking sheet in the freezer to allow the creme balls to firm up.
  5. While the creme is firming, melt the chocolate chips using the double broiler method (see Notes).
  6. Stir constantly until all the chips are melted and the mixture is smooth.
  7. Remove the creme balls from the freezer.
  8. Roll the balls in the chocolate and place them back onto the lined baking sheet.
  9. Place the finished truffles back in the freezer to firm up; it should take about 30 to 60 minutes.
  10. Keep the truffles in the fridge up to a couple of weeks and leave out on the counter for 10-15 minutes before eating to soften the centres.
Notes
  1. The original recipe is from www.mywholefoodlife.com ~ a great whole-foods blog! Check it out here !
  2. For a quick "how to" video on the double broiler method, click here !
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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  • Naomi - My girls were salivating over the pictures so I made them right away. I love simple, delicious recipes like this. Mine didn’t look as pretty as yours but they taste so heavenly!
    Thanks for the great blog, awesome photos and delicious recipes.ReplyCancel

  • Brittany - I can’t wait to make these. My little boy is constantly asking when we are going shopping to get the ingredients, haha. Thank you so much for this easter recipe. I bet they taste better than they look.ReplyCancel

    • Love & Garnish - I got your email but there was a problem with your email address. Really hope you were able to see the recipe!ReplyCancel

  • Brooke @ Chocolate and Marrow - OMG these are just adorable!ReplyCancel

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asparagus soup overhead

Sometimes the dishes I don’t plan to post or even don’t intend to  share on Instagram end up being the most popular.  There was a quick photo I took of my breakfast a few months ago that I intended for my friend only, then thought “what the heck, I’ll post it to Instagram”. It ended up being one of the most popular photos and another person actually reposted it!  I’m not sure if I think I have to provide a certain level of “chef-quality” recipes or my expectations are too high, but often times, the things I don’t expect end up being home-runs with my followers.  I recently posted a photo of a simple asparagus soup on Instagram and Facebook because I thought it was beautiful: spring colors, refreshing green vegetables, and simple photography.  One of my friends from school suggested I share it on my blog, so here it is!  A simple asparagus and sweet pea soup with lemon yogurt that is perfect for a spring day.

asparagus soup

Asparagus is extremely beneficial for the liver by enhancing detoxification pathways – perfect for spring!  It is a natural diuretic and helps regulate kidney function.  Asparagus is also an excellent vegetable for cancer treatment as its high in selenium and vitamin C: two powerful antioxidants.  Green peas are the quintessential spring legume, which we grow in our garden at home.  However, gardening in Calgary isn’t the most thriving activity in the spring! I had to use frozen organic peas this time around, but come August, I’ll be overflowing with green-pea goodness!   I used a greek yogurt with fresh lemon juice and lemon zest over the top, however, just leave it out to make this recipe vegan.

asparagus sweet pea soup

Dad: I’ll never forget when you almost had a heart attack when I threw out extra asparagus after dinner one night.  You quickly turned it into an amazing asparagus soup.  This ones for you!

asparagus

 

asparagus sweet pea soup

 

Hope you are all having a sweet start to spring and enjoying the abundance of gifts from mother nature!

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Spring Asparagus Soup: sweet peas, lemon yogurt, micro greens
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Prep Time
10 min
Cook Time
35 min
Prep Time
10 min
Cook Time
35 min
GROCERY LIST
  1. 1 1/2 bunches of asparagus, ends trimmed, cut into 1-inch pieces; ends reserved (approximately 15 oz of asparagus)
  2. 1 small yellow onion, chopped
  3. 2 celery stalks, chopped
  4. 1 Tablespoon ghee or butter + 1 teaspoon
  5. ¼ cup dry white wine
  6. 2 garlic cloves, minced
  7. 2 cups veg stock
  8. 1 tsp salt + more if needed
  9. white or black pepper to taste, preferably white
  10. 1 bouquet garni: 1 bay leaf, 6 thyme sprigs, 1 rosemary sprig, 4 parsley sprigs*
  11. 1/2 cup sweet green peas (if frozen, make sure they are defrosted)
  12. 2 cups lightly packed spinach
  13. 2 teaspoon lemon juice
  14. micro greens (optional)
LEMON YOGURT
  1. 1 cup plain greek yogurt
  2. 1/4 teaspoon of lemon zest
  3. 2 Tablespoons of lemon juice
Instructions
  1. Lemon yogurt: mix together yogurt, lemon zest, lemon juice. Set aside.
  2. In a small saucepan, combine the asparagus ends that you reserved, enough water to cover by an inch and a pinch of salt; bring to a low boil. Simmer over medium-heat for 15 minutes. Take off the heat and cover for later use.
  3. In a dutch oven or large saucepan, sweat the asparagus, onion and celery with 1 Tablespoon of ghee. After about 5 minutes, when the onion has softened, add the white wine and deglaze the pan. When the white wine has been fully absorbed, add the garlic and cook for another 2 minutes until fragrant.
  4. Add the vegetable stock, the asparagus stock you made earlier (liquid only; discard stems) salt, pepper, and the bouquet garni; simmer for 10 minutes.
  5. Add the sweet peas and simmer for another 5 minutes.
  6. Remove from the heat, stir in the spinach and lemon juice, and remove bouquet garni.
  7. Blend with an immersion blender or transfer to a high speed blender to blend until thick and creamy.
  8. Season with salt and pepper.
  9. Divide into bowls and top with the lemon yogurt and micro greens.
Notes
  1. *Bouquet garni: a bundle of herbs tied together with a string.
  2. If you don't wish to use yogurt, blending in a bit of cashew cream is a great way to add some vegan creaminess!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/

 

 

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Well that vacation went by way too fast! How does that always happen?! One minute I’m waking up in Maui for a beach run, sun shining, the sound of waves crashing, the next minute I’m waking up to snow and grey skies, not wanting to get out of bed.  Even though the trip went by far too quickly, I came back with amazing memories, a quiet mind, a motivated spirit and lots of food inspiration!

I had big plans for my first travel blog post in Maui, but alas, life doesn’t always go as you plan! If you follow me on Facebook, you know my camera stopped working as soon as I landed in Maui so I wasn’t able to take any photos for a blog post while on vacation.  Seriously?!  Maybe it was a sign from the universe that I needed a true break: no studying, school work, or blogging.  However, I wanted to share some photos from the beautiful island, so I have put together a few from my iPhone below. Check out my Instagram account for more!

collage_edited-1

One day, a few of us took a day-trip to Paia on the north shore of Maui and continued on the road to Hana to “Twin Falls”.  On the way to Twin Falls, we came across an adorable, local, fresh fruit and banana bread stand (in the collage above). STOP! I loaded up on homemade jams, banana bread and plenty of candied-coconut samples.   As we were driving back, I had to dig in.  The combination of the banana bread with the local lilikoi jam was so amazing! I know you probably can’t get fresh, Hawaiian, lilikoi jam but I had to share the banana bread with you when I returned home.  

hawaiian lilikoi jam 

I should have named this post “Almost Banana Bread French Toast”, because that was my original plan – but again, life doesn’t always go as you plan (Are we seeing a pattern here?!).  I came back from vacation in a frenzy to get caught up and thought, “Banana bread: can’t be that tough! I’ll just whip it up tonight then photograph it tomorrow after my school exam.” Haha…yeah right! After a couple of tries and a whole carton of eggs, I finally landed the perfect banana bread! Unfortunately, after all my experimenting, I was out of eggs. Bye-bye french toast! Even though I couldn’t provide a photo of the banana bread french toast, I urge you to give it a try! In an egg and milk mixture, add a bit of nutmeg and dunk slices of the banana bread in the egg mixture.  Cook in a pan as you would regular french toast, top with sliced bananas, walnuts and dab of jam, nut butter, or maple syrup.  Oh man, I need some eggs – my mouth is watering!

 

banana bread

banana bread walnuts poppy seeds

I must say, this Maui-inspired banana bread is pretty damn close to the original version, but nothing can compare to the love of Aloha Hana locals put into theirs! Give it a try and let me know your favorite banana bread french toast combination!

banana bread lilikoi jam

 

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Maui Banana Bread: walnuts, dates, poppy seeds
Yields 9
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Prep Time
15 min
Cook Time
1 hr 5 min
Total Time
1 hr 20 min
Prep Time
15 min
Cook Time
1 hr 5 min
Total Time
1 hr 20 min
GROCERY LIST
Dry ingredients
  1. 2 cups gluten free flour blend
  2. 1/2 cup chopped walnuts
  3. 1 Tablespoon poppy seeds
  4. 1 teaspoon baking soda
  5. 1/8 teaspoon salt
Wet Ingredients
  1. 3 large ripe or over-ripe bananas, divided
  2. 1/3 cup date paste
  3. 1/2 cup melted coconut oil, divided + more for oiling pan
  4. 1/4 cup + 2 Tablespoons maple syrup
  5. 2 eggs
  6. 3/4 teaspoon vanilla extract
Instructions
  1. Preheat oven to 350 degrees and grease a 9" x 4" loaf pan with coconut oil. Set aside.
  2. In a food processor, blend date paste, 1 1/2 bananas, and 1/4 cup coconut oil together until well combined. (I find if I don't blend the date mash with something else, it doesn't incorporate properly). In a medium sized bowl, combine date paste/banana/coconut oil mixture with the remaining wet ingredients, ensuring to mash up the remaining bananas.
  3. In a separate bowl, sift the flour, salt and baking soda together. Add walnuts and poppy seeds.
  4. Fold the wet ingredients into the dry ingredients and pour into the loaf pan. Bake in oven at 350 F for 60-70 minutes or until a toothpick is inserted and comes out dry.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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After months of dreaming, long, cold winter days, and snow for months, it’s finally here! We are leaving for Maui tomorrow!!! There is no place I feel more at home than Maui.  My husband and I took our first vacation there, got married in Haiku, have had countless vacations with friends and family that bring back so many wonderful memories, and have made friends in Maui that I’ll never forget.  There is something so wonderful about the island: everything moves a bit slower, shoes and makeup are not required and with the spirit of “Aloha” who couldn’t be happy. I grew up by the beach so if I’m not at the beach, I’m counting down until I can go back – until my soul is home.

Ok, enough of that sappy stuff and onto the fun stuff! FOOD!  Other than being on time, I have seemed to master the whole travel thing.  iPad stocked with games and movies? Check.  Pack of cards? Check.  Credit card for wine?  Check.  Healthy snacks? Check.  I have been through far too many airports with crappy food or not had time to grab something that I’m stuck with a god-knows-how-old cheese plate on the plane. So as I pack the night before, healthy snacks are high on the list.

 healthy travel food

I’ve attached my favorite recipes for travel: classic and easy yet filling and yummy.  Hummus and vegetables are a no-brainer: fiber, protein, antioxidants and easy to eat. Salad rolls with various vegetables, quinoa and a dipping sauce (I chose a miso sauce this go-around but have used different ones in the past.  If you have leftover orange-sesame from last week’s post, that would be great as well).  And a quick-and-easy fruit and nut mix for some healthy fats and bit of sweetness.

healthy travel fruit and nut mix

 

quinoa salad rolls miso sauce

 Here are a few general pointers for healthy travel:

  • Liquids/dressings under 3 ml in 3 ml containers.  This includes dip! I had a very painful experience where an FDA official took my hummus because it was more than 3 ml.  “But it’s not a liquid! It’s technically a paste! I have an allergy!  My medication is inside the hummus! I NEED HUMMUS!”.  To bad, to sad – it’s in the trash.  
  •  An empty water bottle is a must.  Traveling in a pressurized plane dehydrates you severely.  Partner that with the wine you might consume, and you most definitely need your own supply of water. Fill it up at the airport as many times as you need and save the dough on bottles – and be a bit kinder to the environment.
  • Technically, you are not allowed to travel internationally with whole fruits and vegetables.  Lets just say I forget this rule.  The worst that could happen is you have to throw it away. I hope no one important is reading this….
  • An all-natural, immune-supportive supplement like andrographis and immune supportive foods will help boost your immune system for the long flight close and cozy with 200+ people.  Take according to package instructions 1 day before and the day of travel.  I use the brand “Ki” that combines andrographis, zinc and ginger.
  • If you bring any food that needs a fork like a salad, remember to get your cutlery at the airport.  If you go through security with cutlery, it won’t be pretty.  Most airports have some sort of restaurant or café after security where you can take a plastic fork.

Aloha and safe travels for whoever else is traveling!

SIGNOFF-A

 

 

 

BETTER-THAN-PEANUTS FLIGHT MIX
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. GROCERY LIST
  2. Assorted nuts: pistachios, cashews, almonds, brazil nuts, walnuts, etc.
  3. Assorted seeds: sunflower seeds, hemp seeds, pumpkin seeds
  4. Assorted dried fruit: dried cranberries, mulberries, dried cherries, apricots, goji berries, etc
  5. Optional Additions: coconut flakes, dark chocolate chips
FOR A SWEETENED NUT MIX
  1. 3 Tablespoons maple syrup
  2. 1 Tablespoon coconut oil
  3. 1/8 teaspoon orange zest
  4. 1/4 teaspoon vanilla extract
DIRECTIONS
  1. 1st variation: Keep it simple and mix the nuts, seeds, dried fruit and any extras you so choose. Enjoy!
  2. 2nd variation: Preheat oven to 350. In a small saucepan over low heat, combine maple syrup, coconut oil orange zest and vanilla; stir to combine and heat through. In a bowl, combine 1 cup mixed nuts and seeds. Pour oil and syrup mixture over the nuts and seeds and stir well to coat. Spread over a baking sheet and bake at 350 for 10 minutes. Remove nuts and seeds from oven, let cool and mix with dried fruit, and any additions you like.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
HUMMUS WITH CRUDITE
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
GROCERY LIST
  1. Can of chickpeas, drained
  2. 3 Tablespoons extra virgin olive oil
  3. 1 Tablespoon tahini
  4. ½ lemon, juiced
  5. 2 small cloves of garlic, chopped
  6. 1/4 teaspoon sea salt
  7. 1/8 teaspoon sesame oil (optional but recommended)
  8. 1/8 teaspoon cumin (optional but recommended)
  9. Various crudité: celery, carrots, bell peppers, zucchini, grape tomatoes, broccoli, cucumber *I wouldn’t use cauliflower when traveling as it can smell
DIRECTIONS
  1. Blend all hummus ingredients in a blender until fully blended into a dip consistency. Serve with crudité.
Notes
  1. Variations – add to basic hummus recipe above
  2. 1) Zaatar Hummus: 1 teaspoon zaatar spice, cumin and sesame oil above is required
  3. 2) Curry Hummus: 3/4 teaspoon mild curry powder, 1/4 teaspoon garam masala, 1/2 teaspoon cumin instead of the 1/8 teaspoon above, and sesame oil above is required.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
QUINOA SALAD ROLLS WITH MISO SAUCE
Serves 1
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
GROCERY LIST
  1. 2 rice paper rolls
  2. ½ cup pre-cooked quinoa
  3. ¼ cup shredded or cut thin purple cabbage
  4. 4, 2-inch sliced long strips of cucumber
  5. greens (kale, spinach, napa cabbage or mixture), chopped
  6. 4 strips of bell pepper
  7. ¼ of an avocado, cut into strips
  8. mint and cilantro to garnish
MISO SAUCE
  1. ½ cup white miso
  2. 4 Tablespoons lime juice (approximately 2 limes)
  3. 4 Tablespoons brown rice vinegar
  4. 2 Tablespoons soy sauce
  5. 2 Tablespoons sesame oil
  6. 2 teaspoons honey or maple syrup
  7. ¾ teaspoon minced garlic
Instructions
  1. In a large bowl of cold water, soak one rice paper roll for 60 seconds until softened, remove from water, and place on a flat surface and pat to dry. Place half the quinoa in the middle of the rice paper, ensuring to leave room on the ends; top with remaining ingredients. Based on package instructions, roll the salad roll one edge at a time. Here is a great “how-to” video: https://www.youtube.com/watch?v=IfI1wMeDXhg
DRESSING
  1. Blend all dressing ingredient in a food processor thoroughly. Keep in a jar with a tight-fitting lid for up to a week.
Notes
  1. Keep the sauce separate if your traveling for a long period of time as it can make the ingredients soggy and rip through the paper roll.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/

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With everyone chattering of hints of spring, its hard not to jump on board.  From Food52 and the Martha Stewart test kitchen to Calgary food publications and Instagrammers across the world, it seem like everyone is getting inspired by spring.  Sometimes it’s hard to see it in Calgary, but the snow is starting to melt and we are finally getting temperatures above 0C! Hallelujah! Now I don’t mean to jinx the good weather we are having here, because everyone knows there will be a few more snowfalls before summer, but I can’t help but be grateful for the little break we are having.  When I think of food in the spring I think bright, vibrant, vegetables and a time for renewal and rejuvenation – which led me to this “Vitality Bowl”.  

I basically took every green vegetable in my fridge and turned it into one over-flowing, yummy bowl-of-goodness.  If you don’t have all the vegetables I list in the recipe, that’s ok! Use what you have and turn it into your own Vitality Bowl.  I love Asian-inspired dishes and the combo of oranges, sesame, ginger and soy went perfectly with all the flavors and textures here.  The dressing is so versatile you can use it on any salad, in a stir-fry, in a wrap, over fish or baked with tofu – the possibilities are endless. The refreshing mint and crunchy cashews are perfect additions as well, so try and get your hands on these if you don’t already have them in your fridge.  I also hid a bit of quinoa under all the greens for a dose of protein.  Quinoa is technically a seed, however it is considered a “complete protein” because it contains all the essential amino acids our body needs to produce protein-based structures.  If you haven’t already tried quinoa, it’s a must! 

 Vitality Bowl greens orange sesame ginger dressing

Vitality Bowl greens orange sesame ginger dressing quinoa collage

Vitality means “the power to live or grow” which couldn’t be more fitting for all these lovely vegetables.  Fresh green vegetables are a great way to cleanse and purify the body, especially the liver.   Green veggies are also extremely high in antioxidants as well as vitamins and minerals not easily found in other foods.  Without these specific vitamins and minerals our body can not properly produce energy, balance hormones, nor build our immunity, to name a few.  Green, leafy vegetables are probably the most nutrient rich out of all vegetables, containing a high amount of calcium, magnesium, iron, and potassium; think “the greener the better”.  

Vitality bowl greens orange sesame ginger dressing 2

 

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The abundance of greens and cabbage are just in time for St. Patrick’s day as well: eat some greens, kiss a leprechaun and give your body some green love!

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Vitality Bowl: greens, quinoa, orange sesame dressing
Serves 2
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GROCERY LIST
ORANGE SESAME DRESSING
  1. ½ cup + 2 Tablespoons fresh orange juice (approximately 1 ½ oranges)
  2. 4 Tablespoons sesame oil
  3. 2 Tablespoons soy sauce
  4. 1 teaspoon fresh grated or minced fine ginger
  5. 1 teaspoon tahini
  6. ½ teaspoon lemon juice
  7. ¼ teaspoon minced garlic
  8. 1/8 teaspoon orange zest
  9. pinch of salt
  10. 2 pinches of red pepper flakes
  11. 1 ½ Tablespoons of sesame seeds
VITALITY BOWL
  1. ½ cup dry quinoa, rinsed thoroughly in a sieve
  2. 1 cup pure filtered water
  3. large pinch of salt
  4. 2 baby bok choy
  5. 1/3 of a small zucchini, sliced and cut in half
  6. 4 broccoli florets
  7. ¼ of a small napa cabbage head, sliced thin
  8. 3-4 leaves of kale, removed from the stem, and sliced thin
  9. ½ of a small carrot, grated
  10. ½ cup purple cabbage, sliced thin
  11. 1 green onion, green part sliced thin
  12. sesame seeds, to garnish
  13. chopped cashews, to garnish
  14. mint leaves, chiffonade, to garnish
DIRECTIONS
  1. Prepare the dressing: In a jar with a tight fitting lid or preferably a food processor, combine all the dressing ingredients, except red pepper flakes and sesame seeds, and pulse in the food processor or shake vigorously in the jar. Add red pepper flakes and sesame seeds. Set aside.
  2. Prepare the quinoa: In a small saucepan, combine water and salt and bring to a boil. Add quinoa, cover and simmer on low for 15 minutes (or based on package instructions). Leave lid on, remove from heat, and let it sit for 5 minutes. Fluff with a fork. Check and ensure all the water has been absorbed before taking it off the heat. If you have far too much water but the quinoa is cooked through, drain a bit of the water, put it back on the stove with the lid on and let it sit for 5 minutes.
  3. Prepare the veggies: Steam the bok choy, zucchini, and broccoli in a steamer or in a covered saucepan with 1-inch of water. After 1-2 minutes, add the kale and napa cabbage and steam for another 30 seconds. Remove from the water and set aside.
  4. Assemble the vitality bowl: portion out the quinoa into 2 bowls (you may not need all the quinoa) and drizzle with a bit of dressing. Add the steamed veggies and drizzle with a bit more dressing. Top with the carrot, cabbage, green onions, sesame seeds, cashews and mint.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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  • Naomi - Another great post. I will be making this for lunch tomorrow. Thanks for the inspiration!ReplyCancel

  • Kristi - Your pictures are amazing! I am inspired to get a new camera and improve mine. Happy to meet a fellow blogger tonight – best of luck with it!
    KristiReplyCancel

    • Love & Garnish - Thanks so much! Its taken me a while to get here but its definitely a process! Great to meet you as well!ReplyCancel

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