Tag: healthy

Super Simple Stuffed Peppers

When I first started talking about this website, Ashton insisted that I have a section called “Bro Meals” with super simple, quick recipes that any guy could make. He even enthusiastically said, “If you post recipes like that, even I could cook them!!” Not sure […]

Whole Wheat Lemon Blueberry Pancakes

Whole Wheat Lemon Blueberry Pancakes

Going out for brunch is the best. Breakfast restaurants always have fresh coffee brewing, delicious mimosas and everything from savory eggs benedict to sweet treats like waffles and pancakes. While I’m always tempted to get the banana bread french toast with a mound of whipped […]

Date Sweetened Ketchup

Date Sweetened Ketchup

I’m Canadian, so it’s pretty much a given in that I LOVE ketchup. When I moved down to Oregon from Saskatchewan, I had so many people say to me, “Wow! You put ketchup on everything!” While that’s a slight exaggeration, it is by far my favorite condiment.

Have you ever looked at the ingredient list on a bottle of store-bought ketchup? High fructose corn syrup, corn syrup, sucralose, sugar, torula yeast, natural flavoring… First of all, what the hell is the difference between high fructose corn syrup and regular corn syrup? Why do they need both? Sucralose, the food industry’s way of stamping “reduced sugar” or “sugar-free” on labels. It’s an artificial sweetener meaning they made it in a lab. Why use artificial sweeteners when there are perfectly good natural ones? Sugar = white refined. Torula yeast. Huh?! Natural Flavoring. Why not make a product that doesn’t need to have flavor added and is packed with delicious flavor from the original ingredients?

When I started to read labels and pay attention to the food I was eating, I was shocked at how little I knew about the ingredients. But…I knew damn well I wasn’t giving up ketchup so I had to find a solution. I sweeten tons of other stuff with dates so figured it might work in ketchup too.

So here you go, a totally natural ketchup with half the sodium and sugar as regular ketchup with ingredients that you know and can pronounce. Plus, it’s just in time for all my ketchup loving Canadians to celebrate with at their Canada Day barbecues!

Let me know how you liked this recipe by leaving me a comment and rating it below!

Homemade Date Sweetened Ketchup

: 2.5 cups
: 5 min
: 30 min
: 35 min
: easy

NUTRITION FACTS: (per 1 tbsp) Calories: 12 Total Fat: 0 Saturated Fat: 0g Polyunsaturated Fat: 0g Monounsaturated Fat: 0g Cholesterol: 0mg Sodium: 85mg Potassium: 57mg Total Carbohydrates: 3g Dietary Fiber: 0.5g Sugars: 2.25g Protein: 0.3g

  • 1/2 cup chopped, pitted dates
  • 1 - 6oz can tomato paste
  • 1 - 14oz can diced tomatoes
  • 2 tbsp apple cider vinegar
  • 1/2 cup water
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp salt
  • 1/4 tsp cayenne pepper
  • 1/4 tsp all-spice
  • Step 1 Add all ingredients to a small saucepan
  • Step 2 Cook on medium heat until it starts bubbling.
  • Step 3 Turn to simmer and cook another 15 minutes, covered.
  • Step 4 Pour mixture into blender and puree until smooth. (Caution: lid can be hot!)
  • Step 5 Pour back into pot and put back on low heat for 10 minutes, covered.
  • Step 6 Store in fridge for up to 3 weeks, or in the freezer for 2 months.






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Avocado Potato Salad

Avocado Potato Salad

“Mayo-less” potato salad. I did this for a few reasons: Ashton HATES mayonnaise. He’ll eat the hard stems of broccoli, dry salad without dressing, even the cakes I’m recipe-testing, which come out of the oven dense and unrisen. But he won’t eat mayo. To add […]

Vanilla Coconut Cashew Ice Cream

Vanilla Coconut Cashew Ice Cream

So I’m just going to be totally honest here, this doesn’t taste exactly the same as real ice cream, but it’s definitely really good. It settles that intense, ice cream-craving demon inside you and goes nicely on warm pies, brownies, even cookies. Plus, it’s a […]

Strawberry Rhubarb Pie

Strawberry Rhubarb Pie

The whole reason I started this website in the first place is because I LOVE desserts and other comfort foods and refuse to believe that I should have to give them up completely to live a healthy lifestyle. That’s why I started coming up with my own, healthier versions of these recipes. Strawberry Rhubarb Pie is one of those desserts that I refuse to give up. Life is just way too short.

Pie with ice cream is one of my favorite things and warm Strawberry Rhubarb Pie in the summertime with ice cream slowly melting on the side literally can’t be beat.

Don’t be intimidated by having to make your own pie crust. It’s so simple and this dough is super easy to work with. Plus, by making your own at home you’re able to eliminate a lot of unhealthy crap that tends to be in the store-bought crusts.

Using coconut oil instead of butter in the crust makes this pie dairy-free and vegan, and adds a dose of healthy fats to your diet. The filling is refined sugar-free, using coconut sugar and maple syrup to sweeten.

Annnnddddd…. If you want that melty ice cream to go with it but want to stick with the dairy-free/vegan trend, top it with my Vanilla Coconut Cashew Ice Cream.

Leave me a rating below and let me know what you think!

Strawberry Rhubarb Pie

: 8
: 40 min
: 1 hr 30 min
: 2 hr 10 min
: medium

NUTRITION FACTS: (per serving) Calories: 402 Total Fat: 20g Saturated Fat: 17g Polyunsaturated Fat: 0.0g Monounsaturated Fat: 0.0g Cholesterol: 0.0g Sodium: 124mg Potassium: 98mg Total Carbohydrate: 52g Dietary Fiber: 6g Sugars: 25g Protein: 5.0g

  • For the crust:
  • 2 cups white whole wheat flour
  • ½ tsp sea salt
  • ⅔ cup coconut oil
  • 8-12 tbsp ice cold water
  • For the filling:
  • 3 cups frozen rhubarb, thawed
  • 3.5 cups frozen strawberries, thawed
  • ½ cup coconut sugar
  • ¼ cup maple syrup
  • ¼ cup cornstarch
  • ½ tsp lemon zest
  • 1 tsp lemon juice
  • ½ tsp ground cinnamon
  • 1 pinch sea salt
  • 1 tsp vanilla extract
  • Step 1 Preheat oven to 350 degrees F.
  • Step 2 Start by making the crust. In a large bowl, mix the flour and salt together. Add the coconut oil, one spoonful at a time, taking a fork to cut it into the flour mixture. It should still be dry with small chunks of coconut oil when you’re done.
  • Step 3 Next add the ice cold water, 2 tablespoons at a time, gently mixing between each addition. Continue to add cold water until it begins to come together and form a dough.
  • Step 4 Use your hands to gently knead the dough in the bowl and gather any loose bits of flour. Transfer to a well-floured surface and form into a disc.
  • Step 5 Sprinkle flour on the top of the dough and using a rolling pin, roll out in a circle until about ⅛ inch thick.
  • Step 6 Once it’s at the desired thickness, gently drape one end of the dough over your rolling pin and roll it ¾ of the way up, carefully pick it up and unroll it over your pie dish. It’s forgiving so if it cracks, grab a spare piece and patch it up.
  • Step 7 After forming it to your pie dish, cut away the excess overhang and place in the refrigerator (along with excess dough) until ready to pour in the filling.
  • Step 8 To make the filling: Mix all ingredients together in a bowl and then pour into pie crust.
  • Step 9 To make lattice topping, roll out the excess dough into a rectangle and cut into strips. Lay them across the top of your pie filling, weaving them under and over one another. Cut off the excess ends of the strips and take a fork to press down the edges of the pie crust.
  • Step 10 Bake for 75-95 minutes until filling is bubbling and crust is golden brown.
  • Step 11 Allow to cool for at least 15-20 minutes. If you want the juices to thicken, allow to cool more.
  • Step 12 Serve with a generous scoop of my Vanilla Coconut Cashew Ice Cream.

Crust adapted from: Minimalist Baker’s Coconut Oil Pie Crust




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Blueberry Chia Smoothie

Blueberry Chia Smoothie

When I was a professional athlete, smoothies were a lifesaver! Since I was in an event that required mostly speed and power, I was constantly working and tearing up my muscles. Therefore, I required a lot of protein to help repair and build them back […]

Fueling For Your Metabolism

Fueling For Your Metabolism

Your metabolism is super freakin’ awesome, it provides you with the energy you need to function. You wouldn’t be able to get out of bed in the morning, go for your afternoon run, or sit and watch TV without it. Basically, when you eat food, […]

Juices vs. Smoothies: Which is Better?

Juices vs. Smoothies: Which is Better?

Whether you’re trying to incorporate more fruits & vegetables into your diet, lose weight, or are just craving a spring drink, both smoothies and juices can add nutritional deliciousness to your body.

But they’re not created 100% equal.

So which is better for you? I’ve broken it down so you can make an educated decision that best suits your healthy lifestyle goals.

The main differences between them comes down to two things: fiber and absorption. Smoothies contain insoluble fiber, whereas juices do not, but juices absorb nutrients into the bloodstream quicker. So what does this mean?

Extra Pooping Power!

Insoluble fiber keeps your bowels moving. It’s found in the seeds and skins of fruits and vegetables and isn’t broken down by the gut or absorbed into the bloodstream. It’s purpose is to add bulk to our waste and move it out of our bodies quicker. Not only that, it also helps balance the acidity in our intestines, which aids in the prevention of colon cancer.

Fast Nutrients or Sugar Crash?

Since the fruits and veggies in juice are already completely broken down, the nutrients are quickly absorbed into the bloodstream. This can be good as long as you’re not only juicing fruits. This can cause your blood sugar to rapidly spike and result in a later sugar crash.

Take Note: Beware the Sugar

Both smoothies and juices can be really high in sugar, particularly if you’re using tons of fruit, and be especially careful with juices since the absorption is so fast. If you’re trying to lose weight or watching your sugar intake, using more vegetables will be key.

The Bottom Line

Overall, for most of us, just getting more fruits and especially vegetables in our diet is a huge win. However, to help you decide which is best for you, think about your health and lifestyle goals.

Do you want more lean, mean muscle? Then go with a smoothie and add protein powder or Greek yogurt.

If you want to cleanse your body with a punch of nutrients, then opt for a veggie juice.

Either way, you can’t make a wrong decision if the alternative was a bag of potato chips or a handful of cookies.

Check out my Citrus Juice with Carrots & Sweet Potatoes or my Blueberry Chia Smoothie.