Category: Recipe

Fresh Morning Greens
Nutrition

Written By Sam Martin

Do You Struggle to Get Your Fresh Greens?

You’re not alone. Eating an abundance of fresh greens every day can be challenging, especially when processed foods seem to be everywhere. But incorporating more greens into your diet doesn’t have to feel like a chore. One of the easiest and most refreshing ways I’ve found to start my day with a boost of nutrients and energy is with a super green apple smoothie.

This smoothie is packed with vitamins, minerals, and antioxidants, making it an excellent choice for those looking to fuel their mornings with fresh, raw greens. Lately, I’ve been experimenting with different smoothie combinations to create the perfect balance of flavour, texture, and nutrition, and this one has quickly become a favourite.

The key to making this smoothie both nutritious and delicious is using whole, natural ingredients that provide a variety of essential nutrients. The crisp, tartness of a granny smith apple, blended with hydrating coconut water, frozen baby spinach, and fresh mint leaves, creates an invigorating and refreshing drink that wakes up your taste buds and gives your body what it needs.

Why Green Smoothies?

Greens are packed with essential nutrients, yet they are often missing from the average diet. Leafy greens like spinach provide a rich source of iron, calcium, vitamin K, and fiber, while spirulina (a nutrient-dense blue-green algae) is a natural source of protein, B vitamins, and antioxidants. Adding mint not only enhances the flavour but also supports digestion and gut health.

One of the biggest benefits of drinking a green smoothie in the morning is that it helps alkalize the body, keeping your pH balanced and giving you natural, sustained energy throughout the day. When you start the day with fresh, raw greens, you’re giving your body an immediate dose of vitamins and minerals without relying on processed foods or artificial ingredients.

How to Make the Super Green Apple Smoothie

The best part about this smoothie is that it requires minimal ingredients, all sourced from plants and trees—nature’s perfect food. Everything in this recipe is designed to nourish and fuel the body.

Take your blender of choice (I personally use the Ninja Blender) and combine the following:

Ingredients (Serves 1)

✅ 1/2 cup frozen green apple slices – Tart, refreshing, and packed with fiber and vitamin C
✅ 1/2 cup frozen baby spinach – Rich in iron, folate, and antioxidants
✅ 1/2 teaspoon spirulina – A powerful superfood packed with protein and B vitamins
✅ 5-10 fresh mint leaves – Adds a cooling flavour and aids digestion
✅ 1/2 to 1 cup coconut water – Hydrating and full of electrolytes (coconut milk or plain water are also great options)

Optional Add-Ins:
- 1/4 avocado – For extra creaminess and healthy fats
- 1 tablespoon almond or cashew butter – Adds protein and a smooth texture
- 1 teaspoon chia or flax seeds – A great source of fiber and omega-3s
The Method
1. Chop the granny smith apple into bite-sized pieces. If you don’t have frozen apple slices, you can use fresh, but frozen will help make the smoothie colder and thicker.
2. Add all ingredients to your blender. Start with 1/2 cup of coconut water and add more if needed for your desired consistency.
3. Blend until smooth and creamy. If you prefer a thinner consistency, add a little more coconut water.
4. Pour into a chilled glass and enjoy immediately.
Eat What the Earth Provides

What I love most about this smoothie is that it’s made entirely from foods grown from the earth—fresh fruits, leafy greens, and plant-based superfoods. I’ve made it a goal to consume more of what nature naturally provides, learning from the earth and the sun to fuel my body with real, whole foods.

Greens don’t have to be boring or difficult to incorporate into your diet. Start your morning with a super green smoothie, and you’ll be giving your body a powerful boost of nutrients, hydration, and energy—all in one delicious glass.

If you’ve been struggling to get your greens in, this is one of the easiest ways to start! Try it and let me know what you think.

“You know me, I think there ought to be a big old tree right there. And let’s give him a friend. Everybody needs a friend.”

— Bob Ross

green smoothie super greens spinach green apples
March 6, 2025
PB&J Hearty Breakfast Oatmeal
Written By Sam Martin

Make a delicious hearty Oatmeal for Breakfast!

On chilly winter mornings, there’s nothing better than starting the day with a hearty, stick-to-your-ribs oatmeal breakfast. One of our favourites is what we call PB & J Oatmeal—inspired by the classic peanut butter and jam sandwich but packed with nutrient-dense ingredients. This warm, satisfying bowl combines creamy peanut butter, sweet fruit preserves, and wholesome oats for a deliciously comforting and energy-boosting start to the day.

This PB & J Oatmeal is incredibly simple to make, requiring just a handful of pantry and freezer staples. In under 20 minutes, you can whip up a warm, hearty bowl that’s not only delicious but also packed with essential nutrients to fuel your morning. The combination of creamy peanut butter, naturally sweet fruit preserves, and wholesome oats provides a perfect balance of protein, healthy fats, and fiber, keeping you full and energized for hours. Whether you’re looking for a quick weekday breakfast or a cozy weekend treat, this easy-to-make meal is a satisfying way to start your day on a nutritious note.

Ingredients:
Rolled Oats – Use whole oats and not quick oats.
Blueberries & Strawberries – Get them fresh and in season when possible. Otherwise use frozen.
Cinnamon & Vanilla – Our vanilla is pure from Mexico. Artificial vanilla lacks nutrients and the real flavours.
Plant Milk – I love coconut, she loves soy. You can choose your own.
Organic Peanut Butter – We buy ours from the bulk food store, you can really use any you like.

THE RECIPE
- 1/3 cup Oatmeal – large plain dry
- 1/2 cup Water – removed nut milk
- 1/2 cup blueberries
- 1/2 cup strawberries
- 1 teaspoon each – hemp seeds, sunflower seeds and pumpkin seeds
- 1 tablespoon Natural Creamy Peanut Butter
- 1 teaspoon amber honey
- 1 /2 teaspoon each – pure vanilla / cinnamon
The PB&J Oatmeal Ingredients!

Create the Berry Compote
Place a pan to preheat on medium. Once the pan is hot add in the blueberries and cut strawberries. Start stirring them and soon they will start to breakdown and become like a jam.

Add in the lemon juice and a 1/2 portion of the cinnamon and vanilla. Continue to cook until the liquid is minimal.Cooking will take about 5 – 7 minutes

Prepare the Oatmeal
First heat up the water in the pot. Stir in the oats just before the water comers to a boil. Cool the oats until all the liquid has been absorbed. Stir in the remaining vanilla and cinnamon. Cooking will take about 5-6 minutes.

A serving of this will put you at about 370 calories without the nut milk. Below is a breakdown of the nutrients.

Basic Nutritional Info for 1 serving

View Oatmeal Gallery

Once the oatmeal is cooked you can assemble in the bowl to eat. Start with the oats adding on top of that that your warm berry compote, sprinkling the seeds across the top and drizzling with the honey!

Please let us know if you have any recipes ideas or questions about changing your diet to include more whole food plant based options that are nutrient dense.

Looking for more great recipes, check out the Minimalist Baker

oatmeal peanut butter jelly oatmeal recipes food breakfast nutrient dense meals
February 28, 2025
Vegan Apple Spice Muffins
recipes wellness

Written By Sam Martin

The Perfect Fall Recipe for a Healthy Snack

Fall Harvest – Apple Spice Muffins

Let me start by saying this, when a loved one asks for a healthy fall recipe, you try your best to find and create the perfect recipe! One that will satiate the desire to eat it. Thank you Rainbow Plant life for having the perfect starter to what would be a delicious treat for a Labour Day recipe treat! It is always fun to have a new recipe.

Making the Mix!

The recipe turned out really well. Of course, I needed to make some changes. I always need to add my own spin. I changed some of her ingredients and instead of making donuts we made muffins with donut holes. (We do not own a donut tin and only had muffin silicones.) The food changes made were substituting part of the all purpose flour with oat and coconut flour. (I do this in my banana bread and it is fantastic) plus no cane sugar, instead substitute with equal amount of coconut sugar. This is a lower glycemic less intense sweetener. Of course, this is all relative to taste.

Changing out the sugar and the flour increases the nutrients and health benefits without losing any of the flavours. In fact the substitutions do not increase the calories while providing additional nutrients our body use. When making these substitutions for yourself, be sure you are using the organic versions. For the oat flour, we make ours at home by grinding whole oats. We drop them in our Ninja Blender and a little blitz we have oat flour. Don’t worry I will list all the ingredients and their nutritional values down below.

Donuts and Nut MilkCreativity abounds with fun food decorating

BATTER INGREDIENTS
- 1 cup coconut milk (you can substitute other plant based milks as well)
- 1/2 tablespoon apple cider vinegar
- 1/3 cup unsweetened applesauce
- 1/3 cup organic coconut sugar (or us maple syrup)
- 1/3 cup coconut oil, melted
- 1 teaspoon pure vanilla extract
- 2 cups
  – 1 cup all-purpose flour
  – 1/2 cup oat flour
  – 1/2 cup coconut flour
- 1/2 teaspoon fine sea salt
- 2 1/2 teaspoons baking powder
APPLE SPICE MIX
- 2 teaspoons ground cinnamon
- 1/4 teaspoon ground cloves
- 1/2 teaspoon freshly grated nutmeg
- 1/2 teaspoon ground allspice
- 1/4 teaspoon ground cardamom
Combine the spices in a bowl and mix them all up.

CARDAMOM MAPLE ICING
- 1 1/2 cups organic powdered sugar
- 3 tablespoons pure maple syrup
- 3-4 tablespoons plant based milk
- 1-2 pinches of ground cardamom
- 1 pinch of ground cloves
Pour the powdered sugar into a shallow bowl. Add the maple syrup and milk, a tablespoon at a time, whisking until smooth and not too thin. Add more spices if desired

Directions
1. Preheat the oven to 400°F
2. Pour the milk into a measuring cup and add the apple cider vinegar. Give it a whisk to combine. Let sit until the mixture is slightly curdled.
3. Combine in a large bowl the flour, salt, baking powder, and Apple Spice Mix.
4. In another medium bowl, combine the milk-vinegar mixture, applesauce, sugar, melted coconut oil and vanilla extract. Stir them up until batter is smooth.
5. Add the wet ingredients into the dry and mix until just combined, be sure not to over mix.
6. Spoon the mixture into your donut or muffin tins filling at about 3/4 full. We used foil to make the holes.
7. Bake for 10 minutes in the preheated oven until a toothpick comes out clean. Let cool on a wire rack.
8. Dip each donut into the Cardamom Maple Icing, and if desired, sprinkle on chopped nuts and toasted coconut. Allow the donuts to rest for 15 minutes for the icing to set.
recipe muffins donuts vegan nutritious homemade healthy apple spice
February 28, 2023
Vegan Banana Bread

Written By Sam Martin

A Deliciously Sweet Treat When You Get Those Cravings

Every so often enjoying a great tasting loaf of banana bread as a sweet treat is absolutely delightful. Especially when itis this decadent but nutrient rich recipe. This is so tasty that it has officially become a fan (the two of us here in the house) favourite. Careful, we struggle not to eat it all in one sitting.

You can make this banana bread in one large bowl, or split it into 2 of liquid and dry. Either works. We use thawed frozen bananas, from the smoothie stash, mashed up with palm sugar, vanilla and melted coconut oil. Sometimes I will add a touch of maple syrup for the sweetener as well.

There are different things we do to make the recipe different. Nothing like a little variety in your banana bread. The first one we made was simple, some walnuts. Plan and simple. The next one we tried dried cherries in addition to the walnuts. The last time we made it, we added chocolate chips. This was our favourite version.

We like it warm out of the oven.
Find the Recipe Below

Vegan Banana Bread Recipe

Pre-heat the oven to 375 degrees
This entire recipe is made in 2 bowls

Bread Base – Dry Mix
3 cups flour mix (1.5c all purpose / .5c coconut / .5c oats
1.5 tablespoons baking powder
1 teaspoon baking soda
1 tablespoon ground flax seed
1/2 teaspoon cinnamon
pinch of ground gloves

Wet Mix
4 frozen mashed bananas
1/4 cup coconut sugar
1/4 cup maple syrup
1/4 cup melted coconut oil
1 teaspoon vanilla

Vegan Banana Bread RecipeBoasting lots of nutrients, this homemade low glycemic banana bread is a great way to make something delicious at home.

Make the Banana Bread

It is time to put all your ingredients into the bowl. Mix them together with a spatula until you have a thick sticky pancake like consistency. You would be able to use the spatula to move the mixture from the bowl to the loaf baking pan.

Before you place the mixture into the bread pan, be sure to create a non stick coating over the surface of the pan. Grease the pan with some coconut oil and flour the surface after that. Instant non stick surface.

This is where you can add in walnuts, chocolate, whatever really suits your fancy! We are considering pineapple and coconut cashew. It really depends on what you like.

Bake in the oven at 350 degrees for 45-55 minutes

Want more recipes

We are creating new recipes all the time. We will be posting the best ones once we have a final product we are proud of. Our recipes are always delicious and nutritious, taking caloric intake as well as macro and micro nutrients into account.

Delicious moist vegan banana bread fresh from the oven!

We really love trying recipes from The Minimalist Baker and Fresh Baked Harvest as well.

September 17, 2020