Mango Chia Seed Pudding: A Nourishing Make-Ahead Breakfast

If you’re looking for a healthy breakfast that’s quick, delicious, and actually keeps you full, this Mango Chia Seed Pudding is for you. It’s naturally sweetened with mango, creamy from coconut milk, and has a touch of turmeric for an extra anti-inflammatory boost.

Chia seeds are rich in fiber and omega-3 fatty acids, which help stabilize blood sugar, improve digestion, and support focus and brain health. Paired with mango’s vitamin C and antioxidants, this recipe is both vibrant and nourishing.

The best part? You can prep it the night before, and it’s ready to grab-and-go in the morning.

I love adding a crunchy topping of my homemade banana nut granola—the sweet and nutty clusters pair perfectly with the creamy mango base. You can also serve it with yogurt, shredded coconut, or fresh fruit.

Mango Chia Seed Pudding Recipe

Servings: 4 | Prep Time: 10 minutes | Chill Time: 6+ hours (overnight)

Ingredients

• 1 can full-fat coconut milk

• 1 large mango (fresh or thawed frozen, about 1.5 cups)

• 1 tsp honey or maple syrup (optional)

• 1 tsp pure vanilla extract

• ½ tsp turmeric

• ⅔ cup chia seeds

Directions

1. Add all ingredients except chia seeds to a blender and blend until smooth.

2. Pour mixture into a large jar or bowl and stir in chia seeds.

3. After 30–60 minutes, give the jar a shake or stir again to prevent clumping.

4. Chill overnight or for at least 6 hours.

5. Serve with toppings of choice: yogurt, nuts, shredded coconut, fresh fruit, or homemade granola.

If you enjoyed this recipe, try pairing it with my Banana Nut Granola for the ultimate healthy breakfast combo.

Stuffed Bell Peppers with Quinoa & Black Beans

If you’re looking for a flavorful, nutrient-rich dinner that’s easy to make and satisfying enough to stand on its own, these stuffed bell peppers are perfect. With protein-packed quinoa and black beans, bold spices, and a cheesy topping, this recipe is a weeknight staple that’s as nourishing as it is delicious.

The best part? You can easily customize the flavors—swap the parsley for cilantro for a more Mexican-inspired style, or add toppings like avocado, Greek yogurt, or salsa to make it your own.

Why You’ll Love This Recipe

• Balanced & filling: Protein + fiber + healthy fats keep you satisfied.

• Versatile: Works as a main dish or a hearty side.

• Customizable: Use cheddar or feta, parsley or cilantro, add avocado or sour cream—your choice!

• Meal-prep friendly: Make ahead and reheat for busy nights.

Key Ingredient Benefits

• Bell peppers: Packed with vitamin C and antioxidants for immune support.

• Quinoa: A complete plant protein with fiber for digestion and blood sugar balance.

• Black beans: Great source of protein, iron, and magnesium to support energy and brain health.

• Spices: Anti-inflammatory and digestion-friendly, plus tons of flavor.

• Zucchini: Low-calorie and hydrating, adds extra fiber and antioxidants.

• Avocado oil: A heart-healthy fat that supports vitamin absorption.

Stuffed Bell Peppers with Quinoa & Black Beans Recipe

Servings: 6 halves | Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes

Ingredients

• 3 bell peppers

• ½ yellow onion

• ½ medium zucchini

• 2 cloves garlic, minced

• 2 tbsp tomato paste

• ⅔ cup chopped parsley (or cilantro for a Mexican twist)

• Juice from 1 lime

• 1 tsp avocado oil

• 1 can black beans, drained and rinsed

• 1 cup cooked quinoa

• 2 tsp cumin

• 2 tsp smoked paprika

• 1 tsp chili powder

• 1 tsp salt

• 1 cup shredded cheddar or feta cheese

Directions

1. Preheat oven to 450°F. Slice peppers in half, remove seeds, and place on a parchment-lined baking sheet. Brush with avocado oil. Bake for 10 minutes.

2. Heat a skillet over medium-high. Add onion and sauté for 2 minutes. Add zucchini and garlic, cook for another 2 minutes.

3. Stir in black beans, tomato paste, quinoa, parsley/cilantro, and spices. Remove from heat and stir in lime juice.

4. Drain excess liquid from peppers and fill each half with mixture. Top with cheese.

5. Reduce oven to 400°F. Bake stuffed peppers for 15–20 minutes.

6. Serve warm with avocado, extra herbs, or sour cream.

These stuffed peppers are an easy way to enjoy a balanced, veggie-packed dinner that doesn’t skimp on flavor. They’re also versatile enough to fit different cuisines—keep them herby with parsley or make them Mexican-inspired with cilantro and toppings like salsa or avocado.

Whether you enjoy them fresh out of the oven or reheat them for meal prep, they’ll quickly become a go-to in your dinner rotation!

Banana Walnut Pancakes – A Nourishing Breakfast for Brain & Body

There’s something so comforting about pancakes on a slow morning — but these Banana Walnut Pancakes are more than just cozy comfort food. They’re filled with nutrient-dense ingredients that support your energy, mood, and focus, making them a delicious way to start the day.

With ripe bananas for natural sweetness, omega-3-rich walnuts, and protein from Greek yogurt and eggs, thUnlike store-bought pancake mixes, which often rely on refined flour and sugar, this recipe uses simple, whole-food ingredients to give you a balanced meal that nourishes both your body and your mind.

Why These Pancakes Are Good for You

✨ Bananas – Naturally sweet and packed with potassium, bananas support healthy blood pressure, aid digestion, and provide slow-digesting carbohydrates for steady energy. They also contain vitamin B6, which plays a role in serotonin production — important for mood balance.

✨ Walnuts – These brain-shaped nuts really live up to their look! Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are linked to improved focus, memory, and reduced inflammation. They also add a satisfying crunch and healthy fats to keep you full longer.

✨ Greek Yogurt – A protein powerhouse, Greek yogurt helps stabilize blood sugar, supports muscle repair, and promotes gut health thanks to probiotics. It also keeps these pancakes moist and fluffy without the need for excess oil.

✨ Eggs & Flax – Eggs provide choline, a nutrient vital for brain health, while flax adds extra omega-3s and fiber. Together, they help create structure and richness in the pancakes.

✨ Cinnamon & Vanilla – These natural flavor boosters not only taste amazing but also add antioxidants. Cinnamon, in particular, has blood sugar-stabilizing benefits.

Banana Walnut Pancake Recipe

Ingredients

• 2 overripe bananas, mashed

• ⅓ cup plain Greek yogurt

• 3 eggs

• 1 tbsp ground flax

• 1 tsp pure vanilla extract

• 1 tsp cinnamon

• 1 ½ cups flour (I used a gluten-free flour mix)

• 1 tsp baking powder

• ¼ cup chopped walnuts

Instructions

1. In a large bowl, mash bananas until smooth.

2. Whisk in Greek yogurt, eggs, flax, vanilla, and cinnamon until well combined.

3. Add flour and baking powder, stirring gently until just incorporated. Fold in walnuts.

4. Heat a non-stick skillet or griddle over medium heat and lightly grease with oil.

5. Pour batter in ¼ cup portions and cook until bubbles form, then flip and cook until golden brown.

6. Serve warm with fresh berries, a drizzle of maple syrup, or a spoonful of almond butter.

Tips & Variations

• Gluten-Free: Swap in a gluten-free flour blend (I used one here and they turned out fluffy).

• Nut-Free: Substitute walnuts with pumpkin or sunflower seeds for crunch.

• Extra Protein: Add a scoop of protein powder (reduce flour slightly if needed).

• Meal Prep: Freeze pancakes with parchment between each one. Reheat in a toaster or skillet for quick weekday breakfasts.

Why You’ll Love These Pancakes

• Quick to whip up (perfect for weekends or busy mornings)

• Balanced with protein, healthy fats, and carbs

• Kid-friendly, freezer-friendly, and endlessly customizable

• A brain-boosting breakfast that still feels like a treat

If you’re looking for more wholesome breakfast ideas that fuel your focus and mood, try my Chocolate Peanut Butter Overnight Oats.

💚 Did you make this recipe? Tag me @growingmindsnutrition on Instagram so I can see your stack!

Homemade Banana Nut Granola

There’s nothing quite like the crunch of fresh, homemade granola. This banana nut granola is naturally sweetened, loaded with healthy fats and fiber, and bakes into perfect crispy clusters that store beautifully. Whether you sprinkle it over yogurt, enjoy it with milk, or grab a handful as a snack, this recipe is a pantry staple you’ll want to keep on repeat.

The mashed banana not only adds natural sweetness but also helps the granola stick together into those crave-worthy clusters. Pressing the mixture into the pan before baking is the secret to getting that bakery-style crunch.

Why You’ll Love This Recipe

• Naturally sweetened with banana and honey or maple syrup—no refined sugar.

• Crunchy clusters thanks to the press-down baking method.

• Nutrient-dense with nuts, healthy fats, and fiber.

• Meal-prep friendly—keeps fresh in an airtight jar for up to 3 weeks.

Key Ingredient Benefits

• Banana: Adds natural sweetness, potassium, and prebiotic fiber for gut health.

• Coconut oil: Provides healthy fats that support brain function and satiety.

• Maple syrup or honey: Natural sweeteners with minerals and antioxidants.

• Nuts (hazelnuts, walnuts, almonds): Provide protein, omega-3s, vitamin E, and sustained energy.

• Cinnamon: Anti-inflammatory and helps balance blood sugar.

• Oats (if added): Rich in soluble fiber to support digestion and heart health.

Banana Nut Granola Recipe

Serving Size: ~6 cups | Prep Time: 10 minutes | Cook Time: 30-35 minutes | Total Time: 40-45 minutes

Ingredients

• 1 overripe banana, mashed

• ¼ cup refined coconut oil, melted

• ¼ cup honey or maple syrup

• 3 cups mixed nuts (I use 1 cup hazelnuts, 1 cup walnuts, 1 cup almonds)

• 1 tbsp vanilla extract

• 1 tbsp cinnamon

• ½ tsp salt

Directions

1. Preheat oven to 350°F and line a baking sheet with parchment paper.

2. In a bowl, mix banana, melted coconut oil, honey/maple syrup, and vanilla.

3. Stir in nuts, cinnamon, and salt until fully coated.

4. Spread mixture onto baking sheet and press down firmly so there are no gaps—this helps create crispy clusters.

5. Bake for 30–35 minutes, until golden and fragrant.

6. Cool completely before breaking into clusters. Store in an airtight container for up to 3 weeks.

This homemade banana nut granola is a delicious way to upgrade your breakfast or snack routine. It’s naturally sweetened, crunchy, and nourishing—perfect on yogurt, smoothie bowls, or just by the handful.

Once you try it, you’ll never go back to store-bought granola again!

Simple Greek Yogurt Breakfast Bowl (Protein-Packed & Brain-Boosting)

When it comes to healthy breakfasts, simple is often best. This Greek Yogurt Breakfast Bowl is one of my favorite ways to start the day—it’s quick to make, nutrient-dense, and keeps me energized all morning long.

Unlike many store-bought breakfast options that are loaded with sugar, this bowl balances protein, healthy fats, and fiber. That balance is key for steady energy, blood sugar support, and improved focus throughout the day.

Why this bowl is nourishing:

• Greek Yogurt → High in protein to keep you full, plus probiotics to support gut health.

• Chia Seeds → A great source of fiber and omega-3 fatty acids that benefit brain health.

• Cinnamon → Helps regulate blood sugar and adds natural sweetness.

• Natural Sweetener → I love homemade fig jam for antioxidants and fiber, but maple syrup or honey works too.

• Granola + Fruit → Provides crunch, extra fiber, and slow-digesting carbs for lasting energy.

Simple Greek Yogurt Breakfast Bowl Recipe

Ingredients (1 serving)

• 1 cup plain Greek yogurt

• 1 tbsp chia seeds

• ½ tsp cinnamon

• 1–2 tsp natural sweetener (homemade fig jam, maple syrup, or honey)

• ¼–½ cup fresh fruit (berries, banana, or apple slices work well)

• ¼ cup granola (homemade or store-bought)

Directions

1. Stir together Greek yogurt, chia seeds, cinnamon, and sweetener.

2. Top with fruit and granola.

3. Enjoy immediately!

Variations

• Swap chia seeds for hemp hearts for extra protein.

• Use seasonal fruits for variety.

• Add a spoonful of nut butter for more healthy fats.

This breakfast takes just minutes to prepare but delivers steady fuel for both your body and brain—helping you feel focused, satisfied, and ready for the day ahead.

Vanilla Cashew Coconut Milk

Homemade, creamy, and nourishing for brain and body

If you’ve ever picked up a carton of plant milk at the store, you’ve probably noticed a long list of gums, stabilizers, and added sugars. While convenient, these additives can leave us feeling bloated and don’t always support our health the way real, whole-food ingredients do. That’s why I love making my own plant-based milks at home.

This Vanilla Cashew Coconut Milk is one of my favorites—it’s smooth, naturally sweet, and packed with nutrients that support energy, focus, and mental well-being.

Why this milk is nourishing:

• Cashews → provide plant-based protein, magnesium, and zinc—nutrients that play a role in brain function and mood regulation.

• Coconut milk → rich in medium-chain triglycerides (MCTs), healthy fats that can be quickly used by the brain for energy.

• Maple syrup → a natural sweetener with trace minerals like manganese and zinc.

• Vanilla + sea salt → balance the flavor and make it taste like a treat.

Ingredients

• 1 can coconut milk

• 4 cups water

• 1 cup cashews, soaked for 4–6 hours and drained

• 1 tbsp vanilla extract

• 2 tbsp maple syrup

• Pinch of sea salt

Directions

1. Add all ingredients to a high-speed blender.

2. Blend on high for 2–3 minutes, until completely smooth and frothy.

3. Store in a glass jar in the fridge for up to 4 days.

No straining needed—the cashews blend right in for a silky texture.

Variations

• Sweeten with dates or honey instead of maple syrup.

• Add cinnamon, nutmeg, or cardamom for a cozy spiced milk.

• Reduce water slightly for a richer, creamier version.

Enjoy this dairy-free milk in your morning coffee, smoothies, oatmeal, or simply poured into a glass for a refreshing drink.

Homemade Black Bean Veggie Patties (Easy & Nourishing)

Rhianna Kwan, CNP | Growing Minds Nutrition

If you’ve been searching for a wholesome, high-protein veggie burger recipe that’s both delicious and simple to make, these black bean veggie patties are it! Unlike many store-bought versions loaded with fillers, sodium, and additives, these patties are made with whole food ingredients that support energy, focus, and overall well-being.

Not only are they budget-friendly and meal-prep approved, but they also pair perfectly with my homemade avocado oil mayo (link here) for a creamy, nutrient-dense topping.

Why You’ll Love These Black Bean Veggie Patties

• Packed with plant-based protein + fiber for steady energy
  Made with pantry staples you already have

• Kid and family-friendly

• Freezer and meal-prep friendly

• Customizable with add-ins like feta or extra veggies

Black Bean Veggie Patty Recipe

Servings: 8-10 patties | Prep Time: 20 minutes | Cook Time: 14 minutes

Ingredients

• ½ large yellow onion, chopped & caramelized

• 2 cans (398 ml each) black beans, rinsed & drained
  (~3 cups cooked black beans if making from scratch)

• 3 slices whole grain or Ezekiel bread, toasted & processed into breadcrumbs

• 2 tsp garlic powder

• 1 tsp onion powder

• Salt & pepper, to taste

• Optional: ¼ cup feta cheese for flavor

• Optional: ¼ cup flour (helps patties hold together better)

Instructions

1. Caramelize the onion in a pan over medium heat with a little oil until golden and fragrant.

2. In a large bowl, mash the black beans until mostly smooth (leave some texture).

3. Add in caramelized onion, breadcrumbs, garlic powder, onion powder, salt, pepper, and optional feta or flour. Mix until combined.

4. Form into patties (about 6–8 depending on size).

5. To cook:

   • Air fryer: Spray each side lightly with oil, cook at 375°F for 7 minutes per side (or until crisp).

   • Pan-fry: Heat oil in skillet, cook 4–5 minutes per side until golden brown.

6. Serve on a whole grain bun, in a burger bowl, or with roasted veggies. Top with avocado, greens, and a spoonful of homemade mayo!

Serving Suggestions

• In a burger bowl with quinoa, avocado, and fresh salsa

• Tucked into a wrap with crunchy veggies

• Crumbled over a salad for a protein boost

• With a side of roasted sweet potato fries

Final Thoughts

These black bean veggie patties are proof that healthy eating doesn’t have to be complicated. Packed with protein, fiber, and flavor, they’ll quickly become a staple in your weekly rotation.

👉 Try pairing them with my homemade avocado oil mayo for the ultimate brain-boosting combo!
👉 Looking for more meal prep ideas? Check out my recipe hub for simple, nourishing meals designed to support energy, focus, and mental health.

Simple Chickpea Salad Recipe (Fresh + Protein-Packed)

If you’re looking for a quick, nourishing, and budget-friendly meal, this simple chickpea salad is one you’ll want on repeat. It’s crunchy, refreshing, and full of plant-based protein to keep you energized and focused throughout the day.

This recipe makes a great make-ahead lunch, side dish, or even a light dinner — plus it’s naturally gluten-free and can easily be made dairy-free by skipping the optional feta.

Ingredients

• 1 cucumber, chopped

• 2 bell peppers, chopped

• 1 cup parsley, finely chopped

• ¼ cup red onion, finely chopped

• 1 can chickpeas, rinsed & drained

• Juice from 1 lemon (or 2–3 tbsp lemon juice)

• 3 tbsp olive oil

• 1 large clove garlic, minced

• Salt & pepper to taste

• (Optional) ¼ cup feta cheese

Instructions

1. In a large bowl, combine chickpeas, cucumber, bell peppers, parsley, and red onion.

2. In a small bowl, whisk together lemon juice, olive oil, garlic, salt, and pepper.

3. Pour dressing over the salad and toss until everything is well coated.

4. Top with feta (if using).

5. Serve immediately, or store in the fridge for up to 3 days.

Why You’ll Love This Recipe

• Fast & easy – ready in under 10 minutes

• Balanced – fiber, protein, and healthy fats keep you satisfied

• Brain-healthy – parsley, olive oil, and chickpeas are rich in nutrients that support focus + energy

• Meal prep friendly – stays fresh for several days in the fridge

Looking for more brain-boosting recipes? Be sure to check out my recipe hub or join my Food for Thought Friday newsletter for weekly inspiration straight to your inbox!

Homemade Mayo Recipe (5 Minutes, 6 Ingredients)

If you’ve ever flipped over a jar of store-bought mayo and read the label, you’ve probably noticed a long list of ingredients that don’t exactly scream “fresh.” From preservatives to stabilizers, and often made with refined oils like soybean or canola, many commercial mayos just don’t bring the same flavor—or nourishment—as making your own at home.

That’s why I love this simple homemade mayo recipe. It’s creamy, clean, and made with just six whole-food ingredients you likely already have in your kitchen. Plus, it takes less than 5 minutes to make with an immersion blender. Once you try it, you’ll never want to go back to the jar.

Why Make Homemade Mayo Instead of Store-Bought?

• Cleaner ingredients: Store-bought mayo often contains stabilizers (like calcium disodium EDTA), artificial flavors, and unnecessary fillers.

• Better oils: Many brands use cheap, refined oils such as soybean or canola oil, which can be inflammatory for some people. Making it at home lets you choose a healthier oil—like avocado oil—for a smoother, nutrient-dense base.

• Customizable flavor: Homemade mayo is a blank canvas! You can add garlic, herbs, chipotle, or spices to make it your own.

• Fresher taste: There’s no comparison—the flavor of homemade mayo is light, tangy, and perfectly creamy.

Homemade Mayo Recipe

Prep Time: 5 Minutes

Ingredients

• 1 cup avocado oil

• 1 large egg (room temperature)

• 1 tsp apple cider vinegar (or white vinegar—see notes below)

• 1 tsp lemon juice

• ½ tsp Dijon mustard

• ½ tsp salt

💡 Why both vinegar and lemon juice?
I like using a mix because I find it helps the mayo keep better in the fridge and adds a nice balance of flavor. White vinegar will also work in place of apple cider vinegar, but I prefer ACV for its subtle tang and potential gut-health benefits.

Directions

1. In a tall jar, add the egg, vinegar, lemon juice, Dijon mustard, and salt.

2. Pour in the avocado oil on top. Do not stir.

3. Place your immersion blender at the bottom of the jar and blend on high for about 20–30 seconds without moving it. The mayo will start to thicken at the bottom.

4. Slowly lift the blender upward to incorporate the oil until everything is smooth and creamy.

5. Taste and adjust seasoning to your liking.

Storage & Variations

• Storage: Transfer to a clean, airtight jar and refrigerate for up to 5 days.

• Garlic Mayo: Blend in 1–2 roasted garlic cloves.

• Chipotle Mayo: Add 1 tsp chipotle paste or powder.

• Herb Mayo: Stir in fresh parsley, dill, or basil after blending.

Why This Recipe Works

✔ Takes less than 5 minutes
✔ Just 6 real-food ingredients
✔ Creamy texture and fresh flavor
✔ Healthier than store-bought (no fillers, no low-quality oils)

Once you realize how quick, easy, and customizable this recipe is, you’ll wonder why you didn’t start making mayo from scratch sooner!

If you love simple swaps like this, you’ll enjoy my Food for Thought Friday newsletter—packed with easy, brain-friendly recipes, healthy eating tips, and ways to make cooking feel effortless.

Tofu & Veggie Sheet Pan with Peanut Gochujang Sauce

If you’re looking for a flavorful, no-fuss weeknight dinner, this Tofu Veggie Sheet Pan with Peanut Gochujang Sauce will hit the spot. It’s loaded with colorful vegetables, baked until tender-crisp, and drizzled with a creamy, spicy-sweet sauce that’s both nourishing and satisfying.

Perfect for busy weeknights, meal prep, or when you just want something healthy without spending hours in the kitchen.

Why You’ll Love This Recipe:

• Easy sheet pan dinner = less cleanup.

• Balanced nutrition with plant-based protein, healthy fats, and fiber.

• Meal prep friendly – the sauce keeps in the fridge for up to 5 days.

Why This Recipe Supports Brain & Mental Health

• Protein from tofu + peanut butter helps stabilize blood sugar for sustained energy and focus.

• Colorful veggies like broccoli, carrots, bell peppers, and cabbage provide antioxidants and phytonutrients that reduce inflammation and support brain health.

• Healthy fats from peanut butter and sesame oil help your brain absorb fat-soluble vitamins and keep you fuller for longer.

• Ginger and garlic support gut health, which is closely linked to mood and mental well-being.

Tofu & Veggie Sheet Pan with Peanut Gochujang Recipe

Servings: 4 | Prep Time: 15| Cook Time: 25

Ingredients

For the sheet pan:

• 1 block extra firm tofu, pressed and cubed

• 2 cups broccoli florets

• 2 cups chopped carrots

• 1 red bell pepper, chopped

• 2 cups shredded purple cabbage

• 2 tbsp avocado oil (or other neutral oil)

• 1 tsp garlic powder

• 1 tsp ground ginger

For the peanut gochujang sauce:

• 1/4 cup peanut butter

• 2–3 tsp gochujang (adjust for spice level)

• Juice of 2 limes

• 1 tbsp tamari or low sodium soy sauce

• 1 tsp maple syrup

• 1-inch cube fresh ginger, peeled

• 2 cloves garlic

• 1/2 tsp toasted sesame oil

• 2–4 tbsp water, to thin

Instructions

1️⃣ Preheat oven to 375°F (190°C) and line a large baking sheet with parchment paper.

2️⃣ Toss the veggies and tofu in avocado oil, garlic powder, and ground ginger until well coated. Spread evenly on the baking sheet.

3️⃣ Bake for 25–30 minutes, flipping halfway, until veggies are tender and tofu is golden.

4️⃣ Make the sauce: In a blender or using an immersion blender, combine peanut butter, gochujang, lime juice, tamari, maple syrup, ginger, garlic, sesame oil, and water. Blend until smooth and creamy. Adjust water for desired thickness.

5️⃣ Serve: Plate the roasted veggies and tofu over soba noodles, brown rice, or quinoa. Drizzle with sauce and top with sesame seeds or fresh herbs if desired.

Tips & Variations:

• For extra crunch, sprinkle roasted peanuts or cashews on top.

• Make it gluten-free by using certified gluten-free tamari and soba noodles.

• Add other seasonal veggies like zucchini, snap peas, or mushrooms.

Meal Prep Tips

• Make a double batch of sauce and store in the fridge for up to 5 days.

• Pre-chop veggies in the morning so all you need to do is toss and bake at dinner.

• Swap veggies for what’s in season—cauliflower, zucchini, or snap peas work well too.

Nutrition Focus

This meal is naturally gluten-free (if you use tamari and GF grains), dairy-free, and can be made entirely plant-based. It provides a balanced combination of protein, complex carbs, fiber, and healthy fats—exactly what your brain and body need to thrive.

If you make this recipe, I’d love to see it! Snap a photo, tag me @growingmindsnutrition on Instagram, and use the hashtag #GrowingMindsEats so I can cheer you on in your healthy cooking journey.

Looking for more brain-boosting, plant-powered recipes? Sign up for my Food for Thought Friday newsletter for weekly meal ideas, wellness tips, and free resources.

Maple Chipotle Cauliflower Tacos (Plant-Based & Flavor-Packed)

Taco night just got a brain-boosting upgrade.

These Maple Chipotle Cauliflower Tacos are smoky, sweet, and full of fiber-rich goodness from cauliflower, black beans, and red cabbage. Finished with a zesty avocado jalapeño sauce, they’re satisfying without being heavy—perfect for busy weeknights or low-key gatherings.

As a holistic nutritionist, I love meals like this: blood-sugar balanced, gut-friendly, and easy to modify based on what you have on hand. Plus, cauliflower is packed with antioxidants and supports detox pathways—bonus!

Maple Chipotle Cauliflower Tacos Recipe

Prep time: 20 minutes | Cook time: 25 minutes | Servings: ~8 tacos (Serves 4)

Ingredients

Cauliflower Filling

• 1 head cauliflower, chopped into bite-sized florets

• 2 tsp chipotle powder

• 2 tsp garlic powder

• 1 tsp onion powder

• 1 tsp smoked paprika

• 1 tsp salt

• ½ tsp black pepper

• 2 tbsp lime juice

• 1 tbsp maple syrup

• 1 tbsp avocado oil

Black Beans

• 1 can black beans (or cook from scratch)

• ½ medium white onion, chopped

• 2 cloves garlic, minced

• Salt and pepper to taste

Avocado Jalapeño Sauce

• 2 ripe avocados

• Juice from 2 limes

• ⅛ cup pumpkin seeds

• 1 cup fresh cilantro

• ½ jalapeño (or more if you like heat)

• 2 cloves garlic

• 1 tsp maple syrup (optional)

• Salt & pepper to taste

For Serving

• 8 small tortillas (corn or flour)

• Shredded red or green cabbage

• Optional toppings: jalapeño slices, crumbled feta, extra cilantro

Directions

1. Roast the Cauliflower

Preheat oven to 375°F. In a large bowl, toss cauliflower florets with avocado oil, chipotle, garlic powder, onion powder, paprika, salt, pepper, lime juice, and maple syrup.
Spread on a baking sheet and roast for 20–25 minutes, flipping halfway through, until golden and tender.

2. Cook the Black Beans

If using canned beans, sauté onion and garlic in a pan with a little oil until softened, then add beans, salt, and pepper. Cook on low for 5–10 minutes, lightly mashing some of the beans to thicken.
(If using dried beans, cook ahead of time in an Instant Pot with the same seasonings.)

3. Make the Avocado Jalapeño Sauce

Add all sauce ingredients to a blender or food processor and blend until smooth and creamy. Add a splash of water if needed to thin. Adjust salt, lime, or jalapeño to taste.

4. Assemble the Tacos

Warm tortillas. Add a scoop of black beans, roasted cauliflower, shredded cabbage, and drizzle with avocado jalapeño sauce. Top with extra cilantro, jalapeño slices, or feta if using.

Nutrition Notes:

• Cauliflower is high in vitamin C, antioxidants, and supports detoxification.

• Black beans offer plant-based protein and fiber to help stabilize blood sugar.

• Pumpkin seeds provide zinc and magnesium—two minerals that support mood and focus.

• Avocados are full of healthy fats to support brain health and satiety.

Recipe Tips & Variations:

• Want extra protein? Add tofu or tempeh.

• No cilantro? Sub parsley or fresh basil.

• Gluten-free? Use corn tortillas.

• Kid-friendly? Dial down the jalapeño and offer toppings separately.

Storage Tips:

• Store leftovers in separate containers in the fridge for up to 4 days.

• Reheat cauliflower and beans before assembling.

• Sauce will keep for 2–3 days in the fridge—store in an airtight jar with lemon on top to prevent browning.

Final Thoughts

This is one of those plant-based meals that everyone loves—whether you’re meatless or just taco-obsessed. It’s flavourful, satisfying, and nourishing in all the right ways. Try it on a weeknight or serve it up for your next get-together!

👉 Want more feel-good recipes like this? Head to the Recipes Page or grab my free 3-Day Brain-Boosting Meal Plan to get started.

Chocolate Peanut Butter Overnight Oats: A Brain-Boosting Breakfast

Start your day with a breakfast that’s as delicious as it is nourishing! These Chocolate Peanut Butter Banana Overnight Oats combine creamy, nutty, and chocolatey flavors with nutrient-dense ingredients to fuel your brain and body. As a Vancouver-based holistic nutritionist, I’m passionate about creating simple, wholesome recipes that support mental clarity and fit into busy lifestyles. This gluten-free, easily vegan-adaptable recipe, shared on my Instagram (@growingmindsnutrition and @rhiannaskwan), is perfect for meal prep and loved by all ages. Let’s get started!

Why You’ll Love This Recipe

This overnight oats recipe is a must-try for anyone seeking a quick, brain-boosting breakfast:

• Nutrient-Packed: Rolled oats and chia seeds provide fiber for sustained energy, while Greek yogurt and protein powder deliver a protein punch for focus.

• Time-Saver: Prep in 5 minutes the night before, and wake up to a ready-to-eat meal.

• Irresistible Flavor: The combo of chocolate, peanut butter, and banana is a crowd-pleaser, perfect for kids and adults alike.

• Customizable: Easily adapt for vegan, gluten-free, or nut-free diets to suit your needs.

Nutritional Benefits

This recipe is designed to support brain health and sustained energy:

• Rolled Oats: High in fiber and complex carbs, they stabilize blood sugar for long-lasting energy.

• Chia Seeds: Packed with omega-3 fatty acids and fiber, supporting cognitive function and digestion.

• Peanut Powder: A low-fat source of protein and magnesium, aiding focus and muscle recovery.

• Chocolate Protein Powder: Boosts protein for neurotransmitter function and satiety.

• Mashed Banana: Adds natural sweetness, potassium, and a creamy texture for mood and energy support.

• Greek Yogurt: Delivers probiotics and protein for gut health and sustained fullness.

Chocolate Peanut Butter Overnight Oats Recipe

Prep Time: 10 minutes | Servings: 1

Ingredients

• 2/3 cup rolled oats (long-lasting energy)

• 1 tbsp chia seeds (fiber boost)

• 1 tbsp peanut powder (nutty flavor)

• 1 scoop chocolate protein powder (choco vibes)

• 1 mashed banana (creamy sweetness)

• 1/3 cup Greek yogurt (protein punch; use plant-based for vegan)

• 2/3 cup nut milk (smooth & creamy)

• Optional toppings: Sliced banana, a drizzle of peanut butter, dark chocolate (70% cocoa or higher), or a sprinkle of chia seeds

Instructions

1. Mix Dry Ingredients: In a mason jar or bowl, combine rolled oats, chia seeds, peanut powder, and chocolate protein powder.

2. Add Wet Ingredients: Add the mashed banana, Greek yogurt, and oat milk. Stir thoroughly to ensure the protein powder and peanut powder are fully incorporated.

3. Chill Overnight: Cover and refrigerate for at least 4 hours, preferably overnight, to let the oats soften and flavors meld.

4. Serve with Flair: In the morning, stir the oats. Add a splash of oat milk if you prefer a thinner consistency. Top with sliced banana, a drizzle of peanut butter, or dark chocolate chips for extra decadence.

Approximate nutrition per serving (without toppings):

• Calories: 380 kcal

• Protein: 25g

• Carbs: 50g

• Fat: 10g

• Fiber: 10g

Tips for Success

• Vegan Option: Swap Greek yogurt for a plant-based alternative and use vegan chocolate protein powder.

• Meal Prep: Make multiple servings (store in airtight containers for up to 4 days) for a week of hassle-free breakfasts.

• Texture Tip: Adjust oat milk for your preferred consistency—less for thicker oats, more for a creamier texture.

• Nut-Free Option: Replace peanut powder with sunflower seed butter or omit entirely.

Brain Health Connection

At Growing Minds Nutrition, I focus on foods that nourish both body and mind. This recipe’s omega-3s from chia seeds, protein from Greek yogurt and peanut powder, and potassium from bananas support cognitive function, helping you stay sharp for work, school, or family life. It’s a breakfast that aligns with my mission to promote mental clarity through holistic nutrition.

Try It and Thrive!

These chocolate peanut butter banana overnight oats are your ticket to a delicious, brain-boosting breakfast that’s ready when you are. Experiment with toppings, share with your family, and let me know how it fuels your day! Check out my recipes & blog for more recipes and nutrition tips, or book a consultation to elevate your wellness journey.

Protein Bagels Four Ways: Brain-Boosting Breakfast

Craving a breakfast that fuels your brain and keeps you full? These high-protein bagels are packed with fiber, protein, and healthy fats—perfect for busy Vancouver mornings or meal prep. With four flavors—cranberry walnut cinnamon, rosemary & rock salt, sun-dried tomato & Asiago, and everything—they’re versatile and kid-approved!

Why You’ll Love These Bagels

• Brain Health: Cottage cheese and Greek yogurt provide protein for focus; flaxseed adds omega-3s.

• ADHD-Friendly: Quick to make, customizable flavors reduce decision fatigue.

• Meal Prep: Bake a batch for grab-and-go breakfasts or snacks.

• Family-Friendly: Sweet cranberry walnut for kids, savory Asiago for adults.

Why You’ll Love These Bagels

• Brain Health: Cottage cheese and Greek yogurt provide protein for focus; flaxseed adds omega-3s.

• ADHD-Friendly: Quick to make, customizable flavors reduce decision fatigue.

• Meal Prep: Bake or air-fry a batch for grab-and-go breakfasts or snacks.

• Family-Friendly: Sweet cranberry walnut for kids, savory Asiago for adults.

Protein Bagel Recipe

Serves: 4 | Prep Time: 15 minutes | Cook Time: 12-14 min (airfryer) 18-20 min (oven)

Ingredients

Base (Makes 4 Bagels per Flavor)

• 1 cup flour (mix of white and whole grain sprouted spelt)

• 1/2 cup cottage cheese, blended until smooth

• 1/2 cup plain Greek yogurt

• 1 tbsp ground flaxseed

• 1 tsp baking powder

• 1/2 tsp salt

• 1 egg (for egg wash)

Flavor Mix-Ins & Toppings

• Cranberry Walnut Cinnamon: 1/4 cup dried cranberries, 1/4 cup chopped walnuts, 1/2 tsp cinnamon (mix into dough).

• Rosemary & Rock Salt: 1 tbsp dried rosemary (mix into dough), 1 tsp coarse rock salt (sprinkle after egg wash).

• Sun-Dried Tomato & Asiago: 2 tbsp chopped sun-dried tomatoes, 2 tbsp grated Asiago cheese (mix into dough), 1 tbsp Asiago (sprinkle after egg wash).

• Everything: 1 tbsp everything bagel seasoning (sesame seeds, poppy seeds, onion granules, garlic powder, salt; dip after egg wash).

Instructions

1. Preheat: Set air fryer or oven to 350°F (175°C). Line a baking sheet with parchment paper (for oven) or air fryer basket with parchment.

2. Make Dough: Blend cottage cheese until smooth. Mix with yogurt, flour, flaxseed, baking powder, and salt until a dough forms.

3. Add Flavors: For each flavor, use a separate bowl to mix dough with mix-ins (e.g., cranberries/walnuts/cinnamon for one batch).

4. Shape Bagels: Form 4 dough balls per flavor, poke a hole in the center to make bagels.

5. Apply Egg Wash: Beat egg, brush on bagels. Add toppings (e.g., rock salt for rosemary, seasoning for everything).

6. Cook:

   • Air Fryer: Cook at 350°F for 12–14 minutes, flipping halfway, until golden.

   • Oven: Bake at 350°F for 18–20 minutes until golden.

7. Cool: Let bagels cool before slicing.

Nutrition (Per Bagel, Approx.)

• Calories: ~180 kcal

• Protein: 10g

• Carbs: 20g

• Fat: 5g

• Fiber: 3g
  Note: Varies by mix-ins (e.g., walnuts add healthy fats).

Tips for Success

• Gluten-Free Option: Swap spelt flour for gluten-free flour blend (e.g., Bob’s Red Mill).

• Air Fryer Tip: Cook in small batches to avoid overcrowding for even browning.

• Storage: Keep in an airtight container for 3–4 days or freeze for 1 month.

• Serving Ideas: Pair with cream cheese, hummus, or almond butter for extra protein.

Ready to Fuel Your Day?

These protein bagels are your new breakfast staple! Whether you’re tackling brain fog or packing school lunches, they deliver steady energy.

Book a Free Consult: Email growingmindswithrhi@gmail.com to boost your wellness journey.

Nourishing Roasted Veggie Buddha Bowl with Tahini-Dijon Dressing

Looking for a vibrant, nutrient-packed meal that supports your brain and body? This Nourishing Roasted Veggie Buddha Bowl with Tahini-Dijon Dressing is your go-to for a satisfying, plant-based dinner or meal-prep lunch. Packed with fiber, protein, and healthy fats from quinoa, lentils, roasted veggies, and a creamy tahini-dijon dressing, this bowl is as delicious as it is wholesome. As a Vancouver-based holistic nutritionist, I’m all about creating colorful, balanced recipes that promote mental clarity and fit into busy lifestyles. Perfect for weeknight dinners or prepping ahead, this bowl is gluten-free, vegan-adaptable, and bursting with flavor. Let’s dive in!

Why You’ll Love This Buddha Bowl

This roasted veggie buddha bowl is a game-changer for anyone craving a nourishing, versatile meal:

• Brain-Boosting Nutrition: Quinoa and lentils provide protein for focus, while kale and beets offer fiber and antioxidants for cognitive health.

• Meal-Prep Friendly: Make a batch for the week—components store well for up to 4 days.

• Customizable: Swap veggies, adjust spices, or add toppings like hummus or goat cheese to suit your taste.

• Vibrant and Satisfying: The tahini-dijon dressing and roasted veggie coating add bold flavors that make healthy eating irresistible.

Roasted Veggie Buddha Bowl with Tahini-Dijon Dressing Recipe

Prep Time: 20 minutes | Cook Time: 40 minutes | Servings: 4

Ingredients

Base

• 1 cup uncooked quinoa, cooked (yields ~3 cups)

• 1 cup dry green or brown lentils, cooked

• 1 bunch kale, de-stemmed & massaged with lemon juice, olive oil, and a pinch of salt

Roasted Veggies

• 1 head cauliflower, chopped into florets

• 2 medium zucchinis, chopped

• 1 large bell pepper, sliced

• 1 large beet, cooked and chopped (wrap in parchment with olive oil and roast 30–40 mins at 375°F)

Veggie Coating

Whisk together:

• 2 tbsp tahini

• 1 tsp olive oil

• 1 tsp cumin

• 1 tsp garlic powder

• 1 tsp onion powder

• ½ tsp chili powder

• 1 tsp paprika

• 1 tsp maple syrup

• ½ tsp salt

Dressing

• ¼ cup tahini

• 1 tbsp olive oil

• ¼ cup lemon juice

• 1 tbsp grainy Dijon mustard

• 1 clove garlic, minced

• Salt and pepper, to taste

• Splash of maple syrup (optional)

• Blend or whisk until creamy. Add water if needed to thin.

Optional Toppings

• Hummus (store-bought or homemade, recipe below)

• Goat cheese, crumbled

• Walnuts, chopped and lightly toasted

Homemade Hummus (Optional)

Blend until smooth:

• 1 can chickpeas, drained

• 2 tbsp tahini

• 1–2 cloves garlic

• Juice of 1 lemon

• Salt and pepper to taste

• 1–2 tbsp olive oil

• 1–2 tbsp cold water or 1 ice cube for creaminess

Instructions

1. Cook Base Ingredients: Cook quinoa and lentils separately according to package directions. Set aside.

2. Preheat Oven: Set oven to 375°F (190°C).

3. Prepare Kale: Massage kale with lemon juice, olive oil, and a pinch of salt until tender. Set aside.

4. Coat Veggies: In a large bowl, toss cauliflower, zucchini, and bell pepper with the veggie coating mixture until evenly coated.

5. Roast Veggies: Spread coated veggies on a baking sheet. Wrap the beet in parchment, drizzle with olive oil, and place on a corner of the sheet or a separate tray. Roast veggies for 25–30 minutes, turning halfway. Roast beet for 30–40 minutes until fork-tender, then peel and chop.

6. Make Dressing: Whisk or blend tahini, olive oil, lemon juice, Dijon mustard, garlic, salt, pepper, and optional maple syrup until creamy. Add water to thin if needed.

7. Assemble Bowl: In each bowl, add a scoop of quinoa and lentils, a handful of massaged kale, a generous portion of roasted veggies and beet. Drizzle with tahini-dijon dressing. Optional: Top with a dollop of hummus, crumbled goat cheese, and toasted walnuts.

Nutritional Highlights

This buddha bowl is a powerhouse for brain health and sustained energy:

• Protein: Lentils, quinoa, tahini, and optional hummus provide plant-based protein for neurotransmitter function and satiety.

• Fiber: Kale, beets, and roasted veggies support digestion and stabilize blood sugar.

• Healthy Fats: Olive oil, tahini, and walnuts offer omega-3s and monounsaturated fats for cognitive health.

• Calcium & Probiotics: Optional goat cheese adds calcium and probiotics for gut-brain connection.

Tips for Success

• Vegan Option: Omit goat cheese or use a plant-based alternative to keep it fully vegan.

• Meal Prep: Store in an airtight containers for up to 4 days.

• Swap Veggies: Use seasonal produce like sweet potatoes or broccoli for variety.

• Dressing Storage: Keep extra dressing in a jar in the fridge for up to a week; shake before using.

Why Brain Health Matters

At Growing Minds Nutrition, I’m passionate about foods that fuel mental clarity and wellness. This buddha bowl’s protein, fiber, and healthy fats support cognitive function, helping you stay focused and energized. Whether you’re navigating a busy workday or balancing family life, this meal aligns with my mission to promote holistic health through nourishing recipes.

Ready to Nourish Your Body and Mind?

This Nourishing Roasted Veggie Buddha Bowl with Tahini-Dijon Dressing is a delicious way to prioritize your wellness. Try it for dinner, prep it for the week, or share it with loved ones. Let me know how you customize your bowl! For more brain-boosting recipes and nutrition tips, explore my Health Hub or book a consultation to elevate your health journey.

Chickpea Chocolate Chip Cookies

Who says cookies can’t be delicious and nourishing at the same time? These Healthy Chocolate Chip Cookies are soft, chewy, and naturally sweetened, with a secret ingredient—chickpeas!

By blending chickpeas with peanut butter and honey (or maple syrup), you get a protein-packed cookie dough that’s nutrient-dense, satisfying, and free from refined sugars. They’re perfect for kids, adults, and anyone looking for a better-for-you treat that still satisfies a chocolate chip cookie craving!

Health Chocolate Chip Cookies Recipe

Prep Time: 15 minutes | Cook Time: 12-14 minutes | Serving: 12 cookies

Ingredients

• 1 (400ml) can chickpeas, drained and rinsed

• ½ cup smooth peanut butter, unsalted (or almond butter for variation)

• ½ cup honey or maple syrup

• 1 teaspoon ground flaxseed (adds fiber & omega-3s)

• 1 teaspoon vanilla extract

• 1 cup flour (oat, whole wheat, or almond)

• 1 teaspoon baking powder

• ½ teaspoon salt

• ½ cup dark chocolate chips (or milk chocolate for a sweeter option)

• Optional Add-Ins: chopped nuts, cinnamon, shredded coconut

Instructions

1. Preheat oven to 350°F. Line a baking sheet with parchment paper.

2. In a food processor or blender, blend the chickpeas, peanut butter, flaxseed, honey/maple syrup, and vanilla until smooth (about 30 seconds.

3. Transfer mixture to a medium-sized bowl and fold in the flour, baking powder, and salt. Stir with a spatula until well combined.

4. Gently stir in the chocolate chips.

5. Scoop dough onto the lined baking sheet, spacing cookies about 1 inch apart. Flatten slightly with the back of a spoon.

6. Bake for 12-14 minutes, or until cookies are lightly golden and set.

7. Let cool for a few minutes before enjoying!

Why You’ll Love These Cookies

Soft, Chewy & Delicious – They taste like classic chocolate chip cookies but are packed with fiber, protein, and healthy fats.

More Filling & Blood-Sugar Friendly – The combo of chickpeas, flaxseed, and peanut butter provides sustained energy without a sugar crash.

Gluten-Free & Dairy-Free Options – Use almond flour for a gluten-free version and dairy-free chocolate chips if needed.

Kid-Approved & Picky Eater Friendly – The chickpeas are completely undetectable—you’d never guess they’re in there!

Storage Tips

Room Temperature: Store in an airtight container for up to 3 days.

Fridge: Refrigerate for up to 1 week.

Freezer: Freeze for up to 3 months—just thaw at room temp or warm in the oven for a fresh-baked feel!

Final Thoughts

These Healthy Chickpea Chocolate Chip Cookies prove that you don’t have to sacrifice flavor for nutrition. Whether you’re making a batch for an afternoon snack, lunchbox treat, or meal prep dessert, these cookies will hit the spot without the sugar crash.

Have you ever tried baking with chickpeas? Let me know how these turned out for you!

Walnut & Dark Chocolate Energy Bites– A Brain-Boosting Snack

When you’re juggling a packed day—whether it’s work, family, or just keeping your head clear—snacks can make or break your energy. I’ve spent 13 years navigating plant-based eating, learning what fuels focus and calm, especially while managing ADHD, anxiety, and depression. That’s where these Walnut & Dark Chocolate Energy Bites come in. They’re quick, nutrient-packed, and designed to support your brain health without the sugar crash.

Walnuts bring omega-3s for memory and mood, dark chocolate adds antioxidants to fight stress, and oats keep your energy steady. It’s a combo I’ve relied on myself, and it’s why I’m sharing this recipe. As a Vancouver-based holistic nutritionist, I see how small bites like these can fit into anyone’s life—here or anywhere virtual coaching takes me. Ready to try them? Let’s get to it.

Why These Energy Bites Work

• Brain Health: Walnuts are rich in DHA, a type of omega-3 linked to sharper cognition—great for ADHD or foggy days.

• Stable Energy: Oats and nut butter balance blood sugar, avoiding the spikes of processed snacks.

• Mood Lift: Dark chocolate (70%+ cocoa) has flavonoids that can ease anxiety, based on what I’ve seen in my own journey.

No baking, no fuss—just 10 minutes to prep a batch. They’re plant-based but flexible—swap walnuts for seeds if nuts aren’t your thing. Keep them in your fridge or freezer, and you’ve got a go-to snack for the week.

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Walnut & Dark Chocolate Energy Bites Recipe

Prep Time: 10 minutes | Makes: 12-15 bites

Ingredients

• 1 cup rolled oats

• ½ cup walnuts, chopped

• ⅓ cup dark chocolate chips (70%+ cocoa)

• ¼ cup almond butter (or any nut/seed butter)

• 3 tablespoons maple syrup

• 1 teaspoon vanilla extract

• Pinch of sea salt

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Instructions:

1. In a large bowl, mix oats and chopped walnuts.

2. Melt chocolate chips in a microwave (30-second bursts) or double boiler, then stir in almond butter, maple syrup, vanilla, and salt until smooth.

3. Pour the wet mix over the oats and walnuts. Stir until everything sticks together—get in there with your hands if needed.

4. Roll into 1-inch balls (about a tablespoon each). If sticky, wet your hands slightly.

5. Chill in the fridge for 30 minutes to set. Store in an airtight container—fridge for a week, freezer for a month.

Nutrition Note: Each bite has protein, healthy fats, and fiber—perfect for sustained energy and brain support.

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Make It Yours

• Nut-Free: Swap walnuts for sunflower seeds.

• Extra Boost: Add a tablespoon of chia seeds for more omega-3s.

• Kid-Friendly: Use mini chocolate chips and roll smaller bites.

These are a staple in my kitchen—and they could be in yours too. Want them without the prep? I offer healthy snack meal-prep with options like these, delivered weekly in Vancouver or available for pickup. Or if you’re looking to tweak your diet further, my 1:1 coaching can personalize this kind of thing for you—virtual or in-person.

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Why Snacks Matter

I’ve learned over the years that what you grab between meals can shift your whole day. These bites are proof you don’t need hours—or a nutrition degree—to eat well. They’re part of why I’m passionate about helping clients stock smart pantries (check out my pantry makeover service) and find what works for them.

Try this recipe, and let me know how it goes. Better yet, snag it from my Resource Hub with more ideas like this. Ready for more? Book a session—I’ll help you make nutrition fit your life, wherever you are.

5-Minute Brain-Boosting Blueberry Smoothie – Fuel Your Mind Fast

Mornings can be chaos—rushing kids out the door or scrambling to focus before a meeting. But what you sip in those five minutes can set your brain up for the day. As a Vancouver-based holistic nutritionist, I’ve spent 13 years navigating plant-based eating, figuring out what powers energy and clarity—especially with ADHD, anxiety, and depression in the mix. That’s why I’m sharing this 5-Minute Brain-Boosting Blueberry Smoothie. It’s fast, packed with nutrients, and made for real life.

Blueberries deliver antioxidants to fight brain fog, spinach sneaks in iron for energy, and flaxseeds add omega-3s for focus. It’s a no-fuss way to start strong, whether you’re in Vancouver or joining me virtually from anywhere. Here’s how to blend it up.

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Why This Smoothie Boosts Your Brain

• Antioxidants: Blueberries protect brain cells from stress—key for memory and mood.

• Energy Lift: Spinach and oats keep you going without the crash, something I’ve leaned on myself.

• Focus Support: Flaxseeds bring plant-based omega-3s, linked to better cognition—great for ADHD or busy brains.

It takes five minutes, one blender, and ingredients you can keep stocked (more on that with my pantry makeover service). It’s plant-based, but you can tweak it—dairy yogurt works too. Let’s get to the recipe.

5-Minute Brain-Boosting Blueberry Smoothie Recipe

Prep Time: 5 minutes | Serves: 1 (about 12-16 oz)

Ingredients

• 1 cup frozen blueberries

• 1 banana (fresh or frozen)

• 1 handful fresh spinach (about 1 cup)

• 1 tablespoon ground flaxseeds

• ¼ cup rolled oats

• 1 cup unsweetened almond milk (or any milk)

• 1/2 cup full-fat greek yoghurt

• 1 teaspoon nut butter (optional)

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Instructions:

1. Toss all ingredients into a blender.

2. Blend on high for 30-60 seconds until creamy. If it’s too thick, splash in more milk.

3. Pour into a glass or jar and drink up—done in five.

Nutrition Note: You’re getting fiber, healthy fats, and antioxidants in every sip—perfect for brain health and steady energy.

Make It Your Own

• Protein Boost: Add a scoop of plant-based protein powder or Greek yogurt.

• Nutty Twist: Swap flaxseeds for chia seeds or a tablespoon of almond butter.

• Kid-Friendly: Skip the spinach (they’ll never know with blueberries’ color) and add extra banana.

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Small Moves, Big Impact

I’ve learned over years of plant-based eating that quick wins like this matter. It’s why I help clients stock smart pantries (check my pantry makeover) and find what fits their days. This smoothie’s proof you don’t need hours to eat well—it’s five minutes well spent.

Give it a try and tell me how it lands. You can grab this recipe and more in my Resource Hub. Ready for next steps? Book a session—I’ll help you make nutrition work for you, wherever you’re at.

Veggie-Packed Mac & Cheese – A Nutritious Twist on a Classic

Mac & cheese is the ultimate comfort food, but this veggie-packed version sneaks in extra fiber, vitamins, and protein while staying ultra-creamy and cheesy. With hidden cauliflower, sweet potato, and carrots, even picky eaters won’t notice the extra nutrition.

This recipe is kid-approved, easy to make, and customizable—use your favorite pasta and add extra veggies like peas or broccoli for an added boost.

Why You’ll Love This Recipe

Creamy & Cheesy: Just like traditional mac & cheese but with extra nutrients.

Picky-Eater Friendly: Hidden veggies blend perfectly into the sauce.

More Fiber & Protein: Use chickpea, whole wheat, or brown rice pasta for added benefits.

Meal Prep Friendly: Make extra sauce and freeze for an easy weeknight dinner.

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Veggie-Packed Mac & Cheese Recipe

Prep Time: 15 minutes| Cook Time: 15 minutes| Serving: 8

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Ingredients

• 1 cup cauliflower florets

• ½ cup sweet potato, peeled and cubed

• ½ cup carrot, peeled and chopped

• 1½ cups milk (dairy or unsweetened plant-based)

• 2 cups grated extra sharp cheddar cheese

• 3 tablespoons butter

• 1 tbsp nutritional yeast (optional, for extra cheesy flavor)

• 1 teaspoon salt

• 1 teaspoon garlic powder & onion powder (optional)

• 16 ounces pasta (chickpea, whole wheat, or brown rice)

• Optional: ½ cup frozen peas or finely chopped broccoli for extra veggies

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Directions

1. Boil the vegetables: Bring a large pot of water to a boil. Add the cauliflower, sweet potato, and carrot. Cook for 10 minutes or until fork-tender. Use a slotted spoon to transfer veggies to a blender.

2. Make the sauce: Add milk, cheese, butter, salt, and garlic powder (if using) to the blender with the veggies. Blend until completely smooth and creamy.

3. Cook the pasta: Bring the water back to a boil. Cook the pasta according to package directions. Drain and return to the pot.

4. Combine & serve: Pour the cheese sauce over the pasta, stirring well to coat. Adjust seasoning if needed. Serve warm!

Optional: Stir in peas or finely chopped broccoli for extra nutrients.

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Health Benefits

Hidden Veggies: Cauliflower, sweet potato, and carrots add fiber, vitamins A & C, and antioxidants.

Better Pasta Choices: Chickpea, whole wheat, or brown rice pasta add protein and fiber for sustained energy.

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Storage Tips

Refrigerate leftovers in an airtight container for up to 3 days. Add a splash of milk when reheating to restore creaminess.

Freeze Extra Sauce in silicone trays or freezer-safe bags for up to 3 months. Thaw overnight in the fridge or reheat with extra milk for the best texture.

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Make It Your Own!

Boost the Protein: Add shredded chicken, ground turkey, or tofu crumbles.

More Hidden Veggies: Add blended pumpkin or butternut squash to the sauce.

Dairy-Free Option: Use plant-based cheese, butter, and milk for a vegan version.

This veggie-packed mac & cheese proves that comfort food can be both delicious and nutritious! Try it for your next family meal and let me know what you think. Would you add any extra veggies? Let’s chat in the comments! 😊

Chocolate Protein Muffins

Looking for a chocolatey treat that’s packed with protein, fiber, and hidden veggies? These Chocolate Protein Muffins are a household favorite—rich, moist, and naturally sweetened! Whether you need a quick breakfast, a lunchbox addition, or a post-workout snack, these muffins offer a delicious way to nourish your body and brain.

As a Vancouver nutritionist, I love these because they satisfy sugar cravings without causing a major blood sugar spike. Plus, they taste just as good as a chocolate cupcake—but with way more nutrients! They’re a staple in my home, keeping my family fueled and happy.

Why You'll Love These Muffins

Protein-Packed – Thanks to red lentils and eggs, each muffin provides a boost of protein to keep energy levels stable.

Veggie-Boosted – Shredded zucchini keeps them soft while adding extra nutrients.

Gluten-Free Option – Swap whole wheat flour for oat or almond flour.

Naturally Sweetened – Made with banana and honey or maple syrup instead of refined sugar.

Versatile Serving Options – Enjoy them cold (my favorite!), toasted, or at room temperature.

Summary of Key Ingredients

These muffins shine because of their nutrient-dense ingredients, each chosen to support energy, brain health, and satisfaction. Here’s why they matter:

• Red Lentils: A plant-based protein and fiber powerhouse, lentils help stabilize blood sugar and keep you full longer. They blend seamlessly for a smooth texture.

• Zucchini: Adds moisture and hidden vitamins (like vitamin C and potassium) without altering the chocolatey flavor. Perfect for picky eaters!

• Eggs: Provide high-quality protein and choline, supporting brain function and muscle repair.

• Banana: Naturally sweetens while adding potassium and creaminess, reducing the need for added sugars.

• Ground Flaxseed: Packed with omega-3s and fiber, flax supports brain health and digestion, making these muffins a smart choice for ADHD nutrition.

• Dark Chocolate Chips: Deliver antioxidants and a touch of indulgence. Choose 70% cocoa or higher for maximum benefits.

• Cocoa Powder: Offers rich flavor and magnesium, which may boost mood and focus.

• Oat/Almond Flour (Optional): Gluten-free alternatives that add fiber and healthy fats, catering to diverse dietary needs.

These ingredients work together to create a balanced, brain-boosting treat you’ll feel good about eating or sharing.

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Chocolate Protein Muffins Recipe

Prep Time: 30 minutes | Servings: 12 muffins

Ingredients

• 1 cup flour (whole wheat, almond, or oat)

• 1/2 cup cooked red lentils (or 1 cup canned lentils, drained & rinsed)

• 3 large eggs

• 1 medium overripe banana

• 1/3 cup honey or maple syrup

• 1/3 cup unsweetened cocoa powder

• 1 teaspoon baking soda

• 1/8 cup extra virgin olive oil

• 1/2 cup unsweetened apple sauce

• 1 teaspoon vanilla extract

• 1 teaspoon ground flaxseed

• 1 cup finely shredded zucchini (squeeze out excess liquid)

• 1/3 cup dark chocolate chips

Instructions:

1. Preheat & Prepare – Preheat oven to 350°F (175°C) and line a 12-cup muffin tin with liners.

2. Blend Wet Ingredients – In a blender or food processor, combine banana, lentils, eggs, honey, cocoa powder, baking soda, coconut oil, and vanilla extract until smooth.

3. Mix & Fold – Pour mixture into a large bowl, then gently fold in zucchini, flour, and chocolate chips until just combined.

4. Bake to Perfection – Divide batter evenly among muffin cups and bake for 20-25 minutes or until a toothpick inserted comes out clean.

5. Cool & Enjoy – Let muffins cool before devouring!

Health Benefits of These Muffins

Protein & Fiber Power – Lentils provide plant-based protein and fiber, keeping you full longer

Hidden Veggies – Zucchini blends right in for extra vitamins and moisture.

Brain-Boosting Omega-3s – Ground flaxseed supports brain health and digestion.

Storage Tips

Fridge: Store in an airtight container for up to a week.

Freezer-Friendly: Freeze for up to 3 months.

Ready to Boost Your Nutrition?

These muffins are just one way to fuel your body and brain with wholesome ingredients. For more brain-healthy recipes and tips, visit my Health Hub. Want personalized support? Book a free 15-minute consult to explore my Brain Thrive Blueprint coaching program!

What’s your favorite way to enjoy these muffins—cold, toasted, or straight from the oven? Share below!