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Virtual Cooking Class With Amy Longard
Join Kardish and plant-based chef and nutritionist Amy Longard for an interactive and informative webinar about healthy quarantine snacks, and ways to keep hydrated. Amy will teach viewers how to make homemade chocolate ice cream, talk about healthy snack options and even share some special recipes. There will also be a draw at the end of the webinar where one lucky viewer will win a $50 Kardish gift card. Join us for an evening of virtual fun!
Melinda's Pumpkin Spice Protein Cookies Recipe
Makes 36 bite-sized cookies.
- 2.5 cups of flour or gluten-free flour
- 2/3 cup of Kardish Better Vanilla Protein
- 1 tsp baking powder
- 1 tsp baking soda
- ½ tsp salt
- 2 tsp cinnamon
- ½ tsp nutmeg
- ½ tsp cloves
- ½ cup grass-fed or vegan butter
- ½ - 1 cup coconut palm sugar (more sugar = sweeter!)
- 1 can of organic pumpkin puree
- ½ cup smashed banana
- 1 egg or vegan alternative
- 1 tsp vanilla
- Preheat oven to 350°F.
- Mix together by hand: flour, Kardish Better Vanilla Protein, baking powder, baking soda, salt, cinnamon, nutmeg, and cloves.
- Mix together in a separate bowl: butter, palm sugar, pumpkin puree, smashed banana, egg, and vanilla.
- Add the wet ingredients to the dry ingredients. Mix by hand or with a mixer
- Drop 1 tbsp onto a baking sheet.
- Bake for 12 minutes.
- Let cool.
- Optional: Top with CocoWhip!
Healthy Halloween Treats
Spooky season is in full swing, and with that comes all of the Halloween-themed treats. But, before the trick or treating starts, why not try a few healthier options that kids will truly love!
Grapes/Jelly Beans/Yogurt covered berries
One snack that is scary delicious is Monster Teeth. This simple yet tasty treat can be made with the family and makes a spooky addition to any party! You can start by using any type of apple you prefer and cutting it into reasonably large slices with the skin on. Now, this is where you can add your personal touch! Choose any type of nut butter you like, whether natural peanut butter, almond butter, or sunflower butter. You are going to slather the apple slices with the nut butter of your choice, and then you will add your “teeth,” because what monster is truly complete without their teeth? For the teeth, you can use green grapes, white jelly beans, or even yogurt-covered berries for a true teeth-like effect! Once they are all assembled, all that’s left is to serve and watch them disappear!
Small chocolate chips
This simple but tasty treat requires just three ingredients and is a great make-ahead snack that you can keep in the freezer. First, you will start cutting a whole banana in quarters, so there is one flat side. You will then insert the skewer into the bottom of the banana to be used as a handle for dipping and then eating. Next, you are going to submerge the banana half into your choice of yogurt fully. This can be any flavour you prefer, and once they are fully coated, it is best to put them onto a baking tray with parchment paper to stay flat in the freezer and easily remove them once fully frozen. The last step is to add your ghost eyes, so you will put two mini chocolate chips onto the banana and into the freezer they go! Once they are fully frozen, they are ready to serve and enjoy, and maybe spook!!
Candy Corn Parfait
This sweet treat is a real crowd pleaser! A healthy take on the infamous candy corn, which is sure to delight in this recipe. You only need three ingredients for this dessert, and the best part is that this treat is so quick and easy to assemble you can get the whole family involved. You want to make sure you have your fruit ready to go, so that includes breaking your orange or tangerine into small segments and cutting up your pineapple into bite-size pieces. To assemble this treat, you will follow the colours of the candy corn so that the pineapple will be the base, the orange/tangerine will be the next layer, and you can top it off with whipped cream! You can do homemade or store-bought. You can even use coconut whipped cream to make this treat completely dairy-free. Last but not least, garnish with a few candy corn on top, and you are ready to serve!
Whether you are hosting some Halloween guests or just having a cozy night in, these treats are sure to delight boys and ghouls of all ages!
Healthier Apple Pie
Gathering around the dinner table for any fall occasion just doesn’t seem as sweet if it doesn’t finish off with a delicious slice of apple pie. This autumn classic has been shared and loved for decades, and though it is a favourite, it is not necessarily the healthiest option. By making these simple swaps, you can feel free to indulge in a slice or two without all of the guilt!
There are several different variations on this classic and quintessential fall favourite. One of the easiest swaps that you can make for a healthier apple pie is the sugar. There is quite a large amount of sugar in a traditional apple pie recipe, so by reducing the amount used or even the kind of sugar, you can significantly decrease the sweetness in this dessert. Try using a sugar alternative such as maple syrup or agave for added sweetness with lower sugar content.
Another simple way to make a healthier apple pie is to make it with a whole wheat crust. By swapping out regular white flour for whole wheat flour, you can make a much healthier crust with not much taste difference. Whole wheat flour will still give you a delicious and flaky crust to support the decadent apple filling.
A final simple swap that you can make when serving apple pie is dairy-free ice cream. There are several delicious choices on the market that make great alternatives to regular dairy ice cream. This is a great way to appeal to a larger group who may have dairy sensitivities or allergies. There are also really great options for alternative whipped cream, so if you prefer whipped cream to ice cream, you can even try a coconut alternative.
By making these small and simple changes to the original recipe, you can turn an autumn and thanksgiving favourite into a new and healthier tradition for years to come!
Healthier Apple Crisp
One of the many delicious autumnal treats to savour and enjoy this fall season is apple crisp. Although it is a sweet treat, it is not necessarily nutritious, so why not make a few easy swaps for a healthier alternative to this autumn classic.
There are several different ways to make healthy swaps in this recipe. The recipe’s foundation includes apples that are already healthy on their own, so by using sugar alternatives to make the topping, you can easily make this dessert a little bit healthier. Apple crisp can be made with various options to make it completely gluten and dairy-free if that is what you desire. By making simple changes to the original recipe, you can create a dessert that can be enjoyed by all!
You can use old-fashioned oats to make the crisp and crumbly topping which eliminates the use of refined flour, making the topping a lot healthier. Also, altering the amount of topping used, with more apple to crisp ratio, can make this dessert a healthier option.
Original apple crisp recipes usually call for a large amount of sugar. However, this can easily be replaced with maple syrup or even agave to add a healthy sweetness and a lower sugar level. Also, adding maple syrup instead of sugar gives this dessert an even more autumnal flavour and may make this a new favourite swap!
Instead of using butter in this recipe, try swapping for coconut oil. This is a great alternative and a much healthier option to using regular butter. Most apple crisp recipes do not call for a large amount of butter, so this is a quick and easy switch to make that will provide a healthier alternative.
By making these simple changes to the original recipe, you may just find a new favourite way to enjoy this sweet and delicious autumn dessert. Why not try serving this as a healthy thanksgiving dessert to follow that fantastic turkey dinner!
Brain-Boosting Back-To-Routine Recipes
Summer has flown by, and September is just around the corner. So whether you’re headed back to the office, sending your kids back to school, or are looking to super-charge your Fall, these back-to-busy recipes will give you the boost you need.
Sweet Potato Energy Bites
1 medium sweet potato, peeled and chopped
1 cup pecan halves
3/4 cup rolled oats
1/2 cup pitted dates
2 Tbsp ground flaxseed
1/4 cup honey
Zest of 1 orange
1 tsp allspice
Pinch of salt
1/3 cup dried shredded unsweetened coconut
Place sweet potato in a steamer basket set in a pot with at least 1 in (2.5 cm) of water. Bring water to a boil and steam until sweet potato is fork-tender, about 10 minutes. Set aside to cool. Alternatively, you can also boil the sweet potato until tender.
Place pecans, oats, and dates in a food processor container and process until finely chopped. Add sweet potato, flaxseed, honey, orange zest, allspice, and a couple of pinches of salt to the container and blend until mixture clumps together.
Using damp hands, form mixture into 1 in (2.5 cm) balls. You should get about 16 balls.
Spread coconut out on a plate. Roll balls in coconut and chill in the refrigerator to help the balls firm up. Keep chilled until ready to use.
Chocolate Hummus Stuffed Dates
398 mL can chickpeas, drained and rinsed
1/3 cup cocoa powder
1/4 cup maple syrup
3 Tbsp tahini
2 tsp vanilla extract
12 Medjool dates
1 Tbsp toasted sesame seeds (optional)
3 Tbsp cacao nibs (optional)
Place chickpeas, cocoa powder, maple syrup, tahini, vanilla, and a pinch of salt in a food processor container, and blend until smooth. Taste and adjust the level of sweetness if desired.
Using a knife, slice an opening in dates (without cutting them all the way through into two halves) and remove pits. Gently pry dates open with fingers and spoon in hummus filling. Sprinkle with sesame seeds. If desired, sprinkle cacao nibs onto the top of stuffed dates. Transfer filled dates to a small zip-top bag for transport.
Hidden Greens Chocolate Avocado Smoothie
1 avocado, pitted and flesh removed
2 cups milk-alternative (almond, hemp, etc.)
1/2 cup baby spinach
2 Medjool dates, pitted
2 Tbsp cocoa powder
1/2 tsp vanilla extract
Optional: 1 serving Kardish Real Greens
Have all ingredients fully chilled before beginning. Combine all ingredients in blender and purée until smooth and creamy. To correct to desired consistency, thin with more almond milk or water or thicken with ice cubes. Pour into chilled glasses.
Gluten-Free Banana Muffins with Seeded Streusel
1/4 cup raw, unsalted pumpkin seeds
1/4 cup raw, unsalted sunflower seeds
1 Tbsp sesame seeds
1 Tbsp brown rice flour
1 Tbsp coconut sugar or evaporated cane sugar
1/4 tsp salt
1 Tbsp coconut oil, solid, room temperature
3 very ripe bananas, peeled and mashed
1 cup unsweetened soy milk or nondairy milk of choice
1/3 cup extra-virgin olive oil
1 tsp apple cider vinegar
1 3/4 cups brown rice flour
1/4 cup hemp hearts
1 Tbsp baking powder
1/4 tsp ground nutmeg
1/4 tsp salt
Preheat oven to 350 F (180 C). Line 12-cup muffin tin with paper liners.
In a small bowl, combine all streusel ingredients except coconut oil. Using fingers, cut in coconut oil until fully incorporated and crumbly.
In a large bowl, mix mashed bananas, milk, oil, and vinegar until combined. In a medium bowl, combine flour and the remaining ingredients. Add flour mixture to banana mixture and mix until combined. Divide batter evenly among paper liners. Top each muffin with prepared streusel. Bake for 15 to 20 minutes until a toothpick inserted in the centre comes out with just a few crumbs clinging to it. Cool on wire rack. Store in an airtight container at room temperature or in a refrigerator.
Recipes from Alive.com