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10 recipes + 3 Nutrition PDF’s
15 recipes + 3 Nutrition PDF’s
20 recipes + 3 Nutrition PDF’s
These rolls are perfect for your next picnic or potluck. Thinly sliced fresh summer cucumber filled with creamy nut cheese, pea shoots and a couple tasty pops of colour.
The colour and flavour of this hummus is out of this world! The health benefits of beets are something to rave about as well. Proudly serve up this beautiful dish at any gathering.
A delicious twist on traditional Buffalo Wings! Packed with Vitamin C, K, and Beta Carotene, these little treats are not only health-promoting but the flavour is out of this world! Perfect for Super Bowl parties, picnics, or as a snack for the kids, this recipe will win over any crowd! Make sure to include our Ranch Dip in your book as this recipe is lonely without it!
Easy to make and delicious to eat. This is a creamy ‘cheese’ that is perfect for pizzas, wraps, or used as a spread or dip
This nut pate is full of flavour with a hint of spice. Serve it with raw veggie sticks or be adventurous and form into sushi-inspired rolls. Don’t know how? Not to worry: we give you step-by-step illustrated instructions for this easy presentation twist.
Start with traditional hummus – creamy chickpea spread with lemon and garlic – then get creative with our favourite add-ins. Try them all to keep your taste buds curious and your palate entertained.
These delicious cakes make for an easy, crowd-pleasing appetizer or a hearty addition to any salad. Pair them with our Avocado-Lime Sauce and a berry salsa or dip in our Creamy Maple Dijon Dressing. (link to dressings)
Surprise your taste buds with this healthy yet oh-so-tasty twist on the traditional baked potato. Sweet potatoes, broccoli and turmeric are the nutrient powerhouses of this dish, which can be served as a hearty appetizer or colourful side dish.
Grass-fed meatballs meet a duo of flavours as sweet comes together with sour. Our secret? The sauce, which makes this dish completely irresistible. Just thinking about it makes our mouths water! Roll smaller balls ahead of time for a quick appetizer or go big for a main course.
Who knew healthy desserts could taste so darn delicious! This decadent pie can be whipped up in no time flat (but does require time to chill). Use seasonal fruits and experiment with different layers of flavour.
This celebratory treat is an excellent (and oh-so delicious) alternative to cakes made with refined sugar and flour. Sweet potatoes offer an excellent source of carotenoid antioxidants. They also contain calcium and vitamin B1, and are high in vitamins A and C. So many reasons to ditch traditional flour!
Nothing says, “I love you” like a beautiful hand made pie! We like to make dessert as healthy as possible so choosing a raw pie rather than a traditional cake will maintain your energy level and help to promote health! Yep, we just said eating chocolate pie was healthy! Dig in!
Take advantage of the abundance of berries in the summer and enjoy these tasty treats on the patio with the sun shining! The light cake is filled with a sweet strawberry filling and is best served with a scoop of our Coconut Whipped Cream or a scoop of your favourite dairy-free ice cream.
This is a sweet and moist spice cake that we think is perfect smothered with our Cashew Cream Cheese.
Chewy chocolate and goji berry on the outside with a gooey molten chocolate center. Pair it with banana ice to take this cake to the next level!
Show your loved one how much you care with this easy yet impressive recipe. This raw chocolate could not be easier to make plus it’s beyond delicious and will satisfy any sweet tooth.
We worked on this recipe for months but finally it is perfect! If you do not have a dehydrator cook them on the lowest setting of your oven for about 2 hours. Be sure to check on them though as each oven will be slightly different. These zests balls of goodness are definitely worth the wait! In this photo are also our Strawberry Shortcake Cupcakes.
We finally got the ingredients perfect as these chocolate chip cookies compare to Rachelle’s Moms; famous version. They are chewy and chocolately just like you remembered them to be.
We put our name on the map making over 1000 of these for the Lulu Lemon Seawheeze Vancouver Marathon. They are a grain-free take on the classic but 100% just as to-die-for! We use almond meal, raw unpasteurized honey and grass-fed gelatin to make these tasty treats the nutrition powerhouse that they are. You do need a candy thermometer as well as a hand or stand up mixer.
Packed with protein, healthy fats and a touch of sweetness, we like these raw chewy cookies straight out of the freezer.
You need to make these pronto! There’s no question about it. Almond butter and honey make these bars chewy, sweet and very addicting.
A simple but impressive dessert perfect for any chocolate lover. We also like to make these brownies in individual cups, keep them in the freezer and dive in when we need a quick snack on the go.
For all you moms out there seeking kid friendly foods, this one is nut-free, sugar-free, dairy-free and – bonus! – DELICIOUS treat.
The name pretty much sums it up: nuts, seeds, fruit and berries all collide to create a chewy, nutritious and satisfying raw snack
If you like coconut and you like chocolate you will LOVE these bars. They are easy to make and have minimal ingredients. You can get creative with adding different superfoods to create different flavours. Our favourite was adding maca for a taste of caramel.
This mock tomato sauce is ideal for those who are sensitive to nightshades. I enjoy making large batches to freeze so that I can thaw a portion each week for easy meals.
Sauerkraut is an excellent source of probiotics and enzymes and is a great addition to any diet. We love to eat it with fish tacos, in salads on simply on it’s own.
This is an easy to prepare and ultra satisfying Mediterranean style dip or spread. Eggplants don’t have an overwhelming supply of any one nutrient, but they do contain an impressive variety across the board of many vitamins and minerals and because we are all about minimizing time in the kitchen but maximizing nutrition we’ve decided to leave the skins on!
Here are 5 of our favourite dressings that are all delicious without the addition of any type of sweetener. If you are avoid sugars or want to limit your sugars these dressings are perfect for you. Included are: Miso-Tahini, Creamy “Peanut” Sauce, Almost Caesar, Turmeric-Tahini and Balsamic Vinaigrette.
Easy to make and delicious to eat. This is a creamy ‘cheese’ that is perfect for pizzas, wraps, or used as a spread or dip.
Simple to make, but nothing simple about the flavour. Sun dried tomatoes, basil, and raisins make this sauce the ideal partner for pizzas and pasta dishes.
Authentic, home-made blended teas are satisfying and easy to make. Try this dairy-free mm sugar-free version and you’ll be healthfully impressed and hooked.
Vegetable broth has tons of minerals and healing benefits but Bone Broth has even more! The simmering of bones, marrow, and ligaments of healthy, pastured-raised animals allows the healing properties of collagen, proline, glycine and glutamine to be released. Bone Broth has been proven to improve joint mobility, cellulite, boost the immune system and heal leaky gut.
Making your own milk is beyond satisfying. We’ve included our favourite flavour add-ins so you can make hot chocolates, chai lattes and turmeric lattes.
Whoa Momma! Not for the faint of heart, this elixir will knock you off your feet — but it will also knock whatever has you feeling crappy right out of ya!
You will never miss dairy ice cream again! This recipe is so simple and delicious you’ll wonder how you didn’t think of making this recipe sooner. It is creamy, sweet and super yummy!
Did you know that cultured foods are rich in enzymes, increase vitamin content, help to absorb nutrients, restore balance of gut bacteria and can increase the flavour of foods? These are all great reasons to make this tangy tasting yogurt!
This white root soup especially comforts the body and soul on a cold winter day. Top with salmon hash and you have yourself a well-rounded, nourishing meal!
“This classic stew is comfort food in a bowl — the perfect recipe to leave you feeling satisfied for hours. As if the taste were not enough, root vegetables are high in folate, Vitamin C, and eating them helps to absorb iron and can reduce our risk of cancer.”
Not all recipes need to be complex and time consuming. This recipe was designed to become a staple, it is quick and easy plus there is a lot of flexibility in the ingredients so you can use what ever you might have on hand.
Kid-approved and easy to make. What more could a busy mom ask for? We especially love these topped with our Coconut Curry Aioli.
Our recipe testers loved this recipe. Here is one direct quote: “OMG, this sauce is so amazing…I want to eat it on everything!” Enough said.
Basic ingredients but brilliant taste! Enjoy this burger served between our signature Hamburger Buns — or pile high with toppings and forget the bun all together. We’ve included some of our personal favourite toppings.
Grass-fed meat meets the duo of flavours as sweet comes together with sour making for the prefect slow cooked meatball. Might as well make life easy and make them ahead of time and re-heat just before serving
Grass-fed brisket becomes shreds of melt-in-your mouth meat as it slow roasts in a succulent tomato sauce. Make into a wrap or go traditional and serve with a salad and a side of mashed “potatoes.”
Grilled fish paired with creamy coleslaw and wrapped up in a tortilla! We think these are best with our buckwheat chia tortillas; but if you are craving a more traditional taste, go for non-GMO corn tortillas as an alternative.
We’ve taken our delicious salmon cake recipe and paired it with our favourite dressing, the coconut curry aioli, and added in some roasted veggies. This is a super style type of sala that is extremely satisfying and tasty.
Kale at its best! It’s awesome because you can make it a day ahead of time and the flavour and texture actually get better! Plus, the dressing and parmesan crumble create a salty sweet combo that keeps even the biggest skeptic coming back for more.
A protein-rich salad that won’t leave you hungry and a tangy mustard vinaigrette that will have you licking the bowl.
Inexpensive and easy to make. A mixture of cruciferous vegetables with a touch of sweetness and crunch. Eat as a salad or wrap it up in a collard leaf.
A great companion for any fish taco, we make this recipe unique and nutritious with ginger garlic miso dressing.
This is a beautiful blend of apples and carrots with a bit of zip from lime juice and zest. Try it as an alternative for granola and top with milk, dried fruit and nuts.
Roasted butternut squash is full of valuable beta-carotene and omega-3 fatty acids. It is rich, sweet and warming, making this salad extra hearty and ideal for an early autumn meal. We dress the vibrant kale leaves with maple Dijon dressing and top it off with pumpkin seeds and cranberries for a crunchy, tangy, multi-textured treat.
If you’re looking for a protein-rich and egg-free start to your day, give these nutrient-dense squares a try! One or two squares with a side of vegetables or greens will support your blood sugar levels for hours.
This is an impressive and creative way to spice up your usual breakfast routine. This recipe combines tomato sauce, potatoes, greens, goat cheese and fresh herbs with sunny-side up eggs.
A great way to start the day – Eggs, veggies, sun-dried tomatoes, and fresh herbs smothered in salsa and guacamole. If you are daring maybe even add a side of pastured organic bacon!
These crepes are simple and versatile.
Here are some of our favourite stuffings –
Sautéed greens and vegetables with goat cheese, basil, and oregano
Nut butter, sliced bananas, cinnamon, and honey
This will instantly become one of your staple recipes. It is quick to make, versatile and tastes great. Spouts are nutrition powerhouses, broccoli sprouts are the most powerful!
A collection of 5 dazzling delicious smoothies all coming to you in the colour purple! We love the rainbow and so does your health, switch things up and try a different colour each week!
Five of our favourite smoothie recipes including The Cleanser (our famous green shake) and the Hemp-ire (an anti-inflammatory blend of bananas and hemp seeds that tastes like a vanilla milk shake!)
This soothing and revitalizing soup takes the burden off the body and mind in times of seasonal transition.
Did you know that cooked tomatoes are an exceptionally healthy food, even more so than a fresh beefsteak tomato? A little tip though: when buying tomatoes make sure they are in glass container, Terta-Pack or in BPA-free can. Brands like Eden Organic can be found at most health food stores and have a BPA-free lining.
We challenge anyone to pack more nutrition into a single dish than we have with this soup. However, a word of warning: the type of curry powder you use will make or break this recipe, so choose an Indian style yellow curry powder and make sure it is one you know and love! We’ve included our favourite brands and their ingredients for a handy reference.
Parsnips, yams and red lentils with a hint of cinnamon give this soup a satisfying savoury taste with a hint of sweetness. Comforting and perfect for a chilly day.
This colourful soup gets its creamy texture from a mixture of carrots, coconut milk, ginger and a secret ingredient. Blend until hot! Soup has never been so easy!
Ditch the oatmeal and put a tasty, nourishing, and totally grounding spin on your morning meal with this naturally sweet root vegetable dish!
Every time we make this granola it tastes slightly different, yet it always tastes awesome! Sprouting a seed, like buckwheat,
is an exceptional way to introduce nutrient-dense foods into our diets.
This is not traditional granola as it contains no oats or grains. The bulk of this recipe comes from nutrient-dense nuts and seeds. Starting the morning with refined carbohydrates and sugars is destined to produce an energy low a few hours later. Stick to a high protein and fat breakfast, studies show that you will eat less throughout the day when you make time for breakfast.
This recipe was discovered on itstodiefor.ca. Erin Ireland is one of our ambassadors and a recipe creator extradonaie! If you haven’t tired her banana bread or lemon loaf you are missing out. These pancakes pack more flavour and nutrition with the addition of carrots and pineapple!
With only 3 tablespoons of honey in the entire recipe, these muffins are the perfect amount of sweet! It’s a treat any Mom can give proudly to her kids.
One of the ways that we like to welcome the change of seasons is with a warm batch of these delicious muffins. The rich aroma of cardamom, cinnamon and pumpkin fill the room heightening the anticipation for them to be done.
These muffins are extra moist, rich and extremely chocolate-y and beyond delicious!
“My roommate said that his Grand-Mother used to make the best chocolate Zucchini muffins… When he told me that this
recipe was comparable (if not better, sorry Gran), I knew I had to make this a Beyond Nourished staple recipe!”
No one will even know this sweet tasties are made from mostly vegetables. The streusel topping adds a decadent twist.
You would never know that this bread was grain-free. It taste just as good as traditional banana bread without any of the guilty ingredients!
You would never know these are grain-free. The combination of coconut flour and almond flour give them a texture that isn’t too dense or chewy.
This whole dish can be ready in 10 minutes flat and making spiralled pasta is a healthy alternative to traditional pasta. If Kale Basil Pesto isn’t up your alley, try topping with your favourite pasta sauce or try our Marinara Sauce recipe.
Our recipe testers gave this burger its name and we are happy to agree! Lots of colourful veggies, some chickpeas, a bit of rice and just the right amount of spice.
A classic tailor-made simple dish for starting you on the path to healthy, delicious home cooking. Rachelle was introduced to this recipe at the first nutrition workshop she ever attended and has been making it almost weekly ever since. The creamy sweet potatoes and goat-cheese paired with aromatic basil makes this dish so flavourful. Enjoy served warm or cold.
This recipe is ideal for anyone seeking a new go-to recipe. We give step-by-step instruction on how to be creative with different flavour profiles so that you never get bored. Diners, prepare to meet your favourite weeknight staple!
Back when we were doing food delivery, one client told us we should quit everything and only bottle and sell this curry sauce. Get all the traditional kick and creamy goodness of Thai red curry with a secret spin that’s uniquely our own.
Nuts, seeds, veggies and quinoa give this burger a meaty texture. Sundried tomatoes and fresh herbs take it above and beyond your average meat-free patty.
Fresh herbs not only make these vegetarian balls green and nutritious, it also makes them especially fresh and fun to eat!
We love making a batch of these while we’ve got a pot of soup or stew cooking.
Keeping the flavours mellow in this recipe makes these biscuits so versatile. We love it topping a toasted half with almond butter and honey or using it as a base for eggs Benedict
Another very versatile recipe. Decide if you want a thick or thin version, then serve this recipe as a flatbread, crust or even as a bun!
Grain-free and glorious! While it may be easier to grab a bag of buns at the store, we guarantee you won’t regret the extra effort one you’ve tasted the final product.
Every time we made gluten-free bread we were extremely disappointment, not to mentioned annoyed, of all the types of flours and binders we had to have on hand. We loved this light and fluffy bread from Against All Grain and did very little to change it. It is like a traditional bread and holds up beneath any topping. Dress it up any way you like and enjoy!
We were sick and tired of our gluten-free wraps cracking and crumbling. Then we discovered this recipe. Chia seeds make our Buckwheat Chia Wraps soft and supple enough for even the biggest tacos and burritos. Gluten-free eaters, rejoice!
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