Cassie-Lee Tario

Cassie-Lee Tario

Holistic Nutritionist

Recipes

Chocolate Cupcakes that can’t be Beet!

Chocolate Cupcakes that can’t be Beet!

Makes approx. 9 cupcakes You will need: ¼ cup Roasted Beets 1 ½ cup Almond Milk 2 Tbsp Grapeseed Oil ½ cup Coconut Sugar ¼ cup Maple Syrup ½ cup Sorghum Flour ½ cup White Rice Flour ¼ cup Light Buckwheat Flour 1 Tbsp Baking […]

Roasted Brussel Sprouts

Roasted Brussel Sprouts

With the snow approaching we are all wanting to feel cozy and turn to comfort foods.  Did you know that Brussel Sprouts could feel like a comfort food if roasted? The spices help to turn up your body heat and the crispy-ness adds a little […]

Pumpkin Smoothie

Pumpkin Smoothie

Who says pumpkin ever goes out of season?! Even though Halloween has passed you can still take those pumpkins and bake/blend them into pumpkin puree. Using the pumpkin puree you can make this recipe…and many more!

 Pumpkin Smoothie

Serves 1

You will need:

  • 1/4 cup of Pumpkin puree
  • 1 Tbsp of Chia seeds
  • 1/4 cup of Pecans (raw)
  • 1 tsp of Cinnamon
  • 1 cup of Almond milk
  • 4 Dates  (pitted)
  • 3 Ice cubes (if you like your smoothies slightly chilled, if not then keep the ice out)

Add all ingredients to a blender and blend until smooth.  Watch for dates and nuts to make sure they get fully blended.  Serve and drink immediately!

You can also turn this into a smoothie bowl by adding granola, see picture below.

Green Monster Smoothie

Green Monster Smoothie

Halloween is right around the corner and this smoothie filled with greens will scare away any morning monsters! Makes approx 1 glass Juice of 1 orange (freshly squeezed) 1/2 cup of coconut water 4 chunks of pineapple 1/2 banana 1/2 cup spinach 1/2 cup raw […]

Kale, Pear, and Beet Salad

Kale, Pear, and Beet Salad

The cold weather may be coming but are you still eating your greens? This salad is the perfect combination between nutrition and comfort food, and is a good way to get the nutrition from your greens while still satisfying your taste buds. Kale, Pear, and […]

Stuffed Buttercup Squash

Stuffed Buttercup Squash

Thanksgiving weekend is here! The time of year where we sit down and share a meal with friends and family, and are thankful for all the love in our lives.  When trying to follow a plant based diet sometime Thanks giving can be tricky because when we think Thanksgiving we think turkey.  Yes there are lots of side dishes that can be made to fit your lifestyle but many of them are not meals.  This Stuffed Buttercup Squash is a meal in itself and will be sure to help turn those turkey lovers into plant lovers as well!

Stuffed Buttercup Squash

Makes 2 servings

You will need:

1 medium size buttercup squash

1/2 cup uncooked split red lentils

1 cup of water

1 small cooking onion

1 tbsp. coconut oil

3 white mushrooms

2 cloves of garlic

1 celery stalk

1/2 tsp sea salt

Sprinkle of pepper

1/2 tsp dried rosemary

1/2 tsp ground sage

1/2 tsp coriander

1 small pear

1/4 cup of chopped pecans

 

Preheat your oven to 375 degrees. Cut your buttercup squash in half and scoop out all of the seeds from the inside. On a baking sheet lined with parchment paper lay your squash halves face down and place in oven for approx. 1 hr.  To see if your squash is cooked you can pierce the inside with a fork and if it is soft then it is done.

 

While squash is cooking you will want to prepare the stuffing.  Chop the onions, mushrooms, celery; mince the garlic, and cub the pear.  In a medium sized frying pan melt the oil and add the onions, garlic, and mushrooms, and let simmer for several minutes.

Boil the half cup of lentils with the 1 cup of water and let boil until cooked.  Drain water if needed.

Add the celery, pear, and cooked lentils to the frying pan, along with the spices (salt, pepper, rosemary, sage, and coriander) and mix well.  Let simmer for a couple more minutes stirring regularly.

Once squash is fully cooked flip over and place inside up in a square pan (this should help prevent them from tipping over) and use the ingredients from the frying pan to stuff into the middle of the squash halves. Once finished place back in oven for 10 minutes and then serve.  You can either serve it as in the squash halves or scoop out the squash with the stuffing and serve.

Pumpkin Waffles

Pumpkin Waffles

Treat yourself this weekend and make some WAFFLES! Who doesn’t like waffles?! What is better then regular waffles? PUMPKIN ones!!!! So take your favourite fall food and mix it with your favourite breakfast food using the recipe below! Pumpkin Waffles Makes 2 full waffles (8 […]

Spicy Vegetable Black Bean Soup

Spicy Vegetable Black Bean Soup

I hate to say it, but those cool fall days are heading our way.  With fall and winter comes warm comfort foods and this recipe is one you will want to make all fall and winter long.  The added spice will keep you warm for […]

BBQ Sauce with or without Jackfruit

BBQ Sauce with or without Jackfruit

Jack fruit is a growing trend in the plant based world and if you have ever had it at a restaurant you know how good it can be.  So I have created a recipe so you can bring this amazing taste into your home and enjoy without having to eat out.  Not into Jack fruit? That’s fine! This recipe is also good to just have on its own as a barbecue sauce to spread on burgers or wraps or even add it to a bean or rice dish.

BBQ Sauce for Jack fruit

  • 56 ml can of organic tomato paste
  • 5 dates
  • 1/3 cup of olive oil
  • 1/3 cup of water
  • ¼ tsp sea salt
  • 1 tsp garlic powder
  • ¼ tsp cumin
  • ½ tsp chili powder
  • ¼ tsp oregano
  • ¼ tsp pepper

 

Add all ingredients into a food processor or high speed blender and blend until smooth.

This sauce can be used on its own as a dip or spread.  Or you can mix it with a can of drained jackfruit (in water not juice)and sauté it, once it is warmed up you can add it to top off a salad, burrito bowl, have it with other ingredients in a wrap, or made into a burger.   You can store leftovers in the fridge for up to 3 days.  This sauce also freezes nicely so you can freeze the leftover sauce and pull it out when you need to use it again.

 

Zucchini Pizza Crust with a White Cream Sauce

Zucchini Pizza Crust with a White Cream Sauce

Lets be real for a moment, eating pizza while following a gluten free vegan lifestyle can be challenging at times.  Yes chain pizza stores are starting to catch on and make gluten free crusts or have vegan cheese options, but are they really that good […]