September 2015 Archive

Sweet Potato Coconut Mash

These creamy mashed potatoes are filled with flavours of maple, sweet potatoes and coconut, and topped with crunchy chopped pecans. Packed full of vitamin C and vitamin A, it makes the perfect healthy and comforting dish for those chilly autumn days!

Sweet Potato Coconut Mash | Haute & Healthy Living

Hey everyone!

So here we are.

The second last day of September.

Here in Canada, Thanksgiving is less than two weeks away!

Woah baby! Is it just me or did September go by REALLY fast?

There’s something about the thought of Thanksgiving that gives me this warm and fuzzy feeling inside.

Every year, that same feeling comes back right around this time.

I love the thought of gathering with family, all of the amazing food, fall colours changing, and reflecting on everything that there is to be grateful for.

Sweet Potato Coconut Mash | Haute & Healthy Living

How often do we do that in life?

Probably not often enough.

That’s why I love this holiday SO much.

Want to know what I also love?

I know you’re dying to know ;)

This creamy sweet potato coconut mash.

Sweet Potato Coconut Mash | Haute & Healthy Living

It’s absolutely heavenly…and so creamy. It pairs perfectly with turkey and all of those other Thanksgiving fixin’s.

For me, Thanksgiving isn’t complete without a sweet potato dish.

Most recipes that you find out there though are loaded with brown sugar, marshmallows (which in my opinion is kind of weird), and butter.

Not so friendly for the heart or on the waistline.

It probably tastes good, but you know me…I’m always trying to put a healthier spin on recipes while still making them taste (and look) delicious.

So that’s where this healthier sweet potato recipe came about.

It’s been a tradition for our Thanksgiving meal for the past few years now.

I think my mom and I could polish it off ourselves!

Sweet Potato Coconut Mash | Haute & Healthy Living

The coconut milk and cinnamon bring out that natural sweetness in the potatoes, while the pecans add a nice crunch. Not to mention the nutrients packed in this dish! It’s loaded with vitamin A, C, potassium, fibre, and of course those heart healthy fats from the nutty topping.

And just an extra tip, I find it especially tastes great when mixed in a food processor.

Talk about CREA-MY!

I know that this dish will be appearing once again this upcoming Thanksgiving.

Stay thankful, my friends!

Sweet Potato Coconut Mash

Yield: Makes 10 servings


  • 5 medium sweet potatoes (3 1/2 to 4 lb), peeled and cut into 3/4-inch pieces
  • 3/4 cup light coconut milk
  • 2 tsp. ground cinnamon
  • 2 tsp. pure maple syrup
  • 1 tsp. pure vanilla extract
  • 1/2 tsp sea salt
  • 1/8 tsp fresh ground black pepper
  • 1/3 cup unsalted pecan halves, chopped


  1. Preheat oven to 325°F. Bring a large pot of water to a boil over high heat. Add sweet potatoes, return to boiling and cook until soft, about 10 minutes. Drain and transfer potatoes to the bowl of a food processor or stand mixer (or use a large bowl and a hand-held electric mixer).
  2. Add coconut milk, cinnamon, vanilla, maple syrup, salt, and black pepper to potatoes. Mix on medium until smooth, scraping down sides of bowl once or twice. Transfer to a 9 x 9-inch baking dish. Sprinkle pecans evenly over sweet potato mixture.
  3. Bake 45 to 50 minutes, or until edges are slightly browned. Cool on a rack for 10 minutes and serve.

Adapted from Clean Eating Magazine

Nutrients per serving:

Servings: 10 • Calories: 197 • Fat: 4 g • Carbohydrates: 38 g • Fibre: 6 g • Protein: 3 g • Sugar: 9 g • Sodium: 217 mg • Cholesterol: 0 mg

Elysia, XOXO
No-Bake Pumpkin Pie Bites

These pumpkin pie bites are a healthy and guilt-free snack perfect for when those pumpkin pie cravings kick in! Vegan, gluten-free and paleo.

 No-Bake Pumpkin Pie Bites | Haute & Healthy Living

This past weekend, I went to the CHFA tradeshow in Toronto (AKA a LOT of free food samples and products) WOO HOO!!!

Love free stuff!

As a dietitian and foodie, I always find it interesting to see all of the products that are trending.

One thing that I noticed at the show was that there was an abundance of bars and bites.

My goodie bag (one of the perks of the show) was packed to the brim with gluten-free bars, protein bars, chocolate bars, nut bars, fruit bars, paleo bars, chia bites, savoury name it!

Pretty much every type of bar imaginable.

Balls, bites and bars are HUGE.

No-Bake Pumpkin Pie Bites | Haute & Healthy Living

And reasonably so.

They’re SUPER convenient.

As much as I love the convenience of bars, I don’t always love the nutrition label.

Oftentimes, I find that they’re packed full of hidden sources of sugar and are not a great source of fibre.

Wherever I can, I like to create my own bars and balls to control the types of ingredients that I’m consuming.

I like to use ingredients like dates, pumpkin puree, pumpkin pie spice and almonds to create delicious and healthy treats like these little pumpkin pie bites.

No-Bake Pumpkin Pie Bites | Haute & Healthy Living

Yeah. That’s right.

Another perk of making my own balls and bars.

I get to create my own flavours.

At this time of year, I start to crave pumpkin pie, but don’t exactly want to eat it every day.

Well actually, I do.

But I know that I shouldn’t.

So instead, I create healthy balls that taste like pumpkin pie so that I CAN eat them every day.

Are you catching my vibe?

No-Bake Pumpkin Pie Bites | Haute & Healthy Living

These pumpkin pie bites contain no added sugar and are full of healthy fats and fibre from the nuts and dates.

That’s my kind of treat!

Perfect for when those pumpkin pie cravings kick in!

No-Bake Pumpkin Pie Bites

Yield: Makes approximately 22 bites


  • 1 cup almonds
  • 1 cup pitted dates (soaked in water for 20 minutes to soften)
  • 1 tsp. pure vanilla extract
  • 2 tsp. pumpkin pie spice
  • 2 tbsp. pure pumpkin puree
  • Chopped pecans or walnuts (optional)


  1. Grind almonds to a fine meal in a food processor.
  2. Add the dates, vanilla, pie spice and pumpkin and continue to process until a smooth ball of dough is formed.
  3. Roll into balls about 1 ½ inch diameter and coat in chopped pecans or walnuts if desired.

Nutrients per serving: (not including optional nut topping)

Servings: 22 • Calories: 50 • Fat: 3 g • Carbohydrates: 4 g • Fibre: 1 g • Protein: 1 g • Sugar: 3 g • Sodium: 0 mg • Cholesterol: 0 mg

Elysia, XOXO
No-Bake Apple Crumble

This healthy version of apple crumble tastes like a cross between apple crisp and sugar cookies, but it doesn’t require baking! The perfect autumn treat! Vegetarian, paleo and gluten-free.

   No-Bake Apple Crumble | Haute & Healthy Living

These days, I’m feeling super inspired to whip up apple recipes.

I’m a huge apple lover all year round, but naturally when fall is approaching, I go a little bit apple crazy.

I tried this no-bake apple crumble several weeks ago. At first I was a little hesitant about trying an apple crumble recipe that didn’t require any baking.

No-Bake Apple Crumble | Haute & Healthy Living

BUT I was pleasantly surprised that it tasted like a cross between apple crisp and sugar cookies.

Does that not sound heavenly?!

I didn’t even miss the fact that it wasn’t baked as I really enjoyed the crumbly texture of the almond and coconut flour mixture on the top and bottom of the crumble.

No-Bake Apple Crumble | Haute & Healthy Living

As I said, it tasted like sugar cookies.

Need I say more?

I left this crumble in the fridge and I swear it was gone within a day.

No-Bake Apple Crumble | Haute & Healthy Living

In my house, you have to guard your food, or it will be gone.

POOF. Just like that.

I can always tell the more popular recipes in my house because they go the quickest.

This no bake apple crumble just happened to be one of those recipes.

No-Bake Apple Crumble | Haute & Healthy Living

I love how this recipe is packed full of healthy fats from the ground almonds and also contains more fibre and protein than your typical apple crumble.

It’s always nice when you can eat your apple crumble and get a dose of nutrients too!

No-Bake Apple Crumble

Yield: Makes approximately 12 servings


    Apple Filling
  • 5 apples, peeled and sliced
  • 2 Tbsp maple syrup
  • 2 Tbsp water (add more if you like it more gooey)
  • 1 tsp cinnamon
  • dash of nutmeg
  • Crust/Topping
  • 2 cups Almond Flour
  • 1/2 cup Coconut Flour
  • 6 Tbsp honey
  • 4 Tbsp coconut oil, melted
  • 2 tsp vanilla extract
  • 1/4 tsp salt


  1. Peel and slice apples. Place them in a pan with the rest of the filling ingredients and cook over medium heat. Stir occasionally and cook until tender.
  2. While apples are cooking, combine almond flour, coconut flour and salt together in a small bowl and mix with a fork, breaking up any clumps. Add the coconut oil, honey, and vanilla and mix until well combined.
  3. Press a little over half of the mix into an 8” square pan and top with the apples. Take the rest of the topping and sprinkle it evenly on top of the apple mixture.
  4. Place in the refrigerator and chill for about 1-2 hours. Serve.
  5. *Note: Apple crumble can be stored in the refrigerator for up to one week.

Servings: 12 • Calories: 240 • Fat: 15 g • Carbohydrates: 27 g • Fibre: 6 g • Protein: 5 g • Sugar: 17 g • Sodium: 59 mg • Cholesterol: 0 mg

No-Bake Apple Crumble | Haute & Healthy Living Elysia, XOXO
Arugula & Nectarine Salad

This arugula and nectarine salad with a fresh basil dressing is a gorgeous and delicious salad for summer or fall! The colours and flavours will definitely brighten up your menu! Gluten-free and vegetarian.

   Arugula & Nectarine Salad | Haute & Healthy Living

A couple of weeks ago, I was asked to do a food demonstration involving local and nutritious foods for a local fall fair.

While generally it might take me a bit of time and research to come up with an idea to suit the theme, for this particular event, it literally took me 2 seconds to come up with something to prepare.

I immediately thought about one of my favourite salads of all times.

This gorgeous arugula and nectarine salad with a fresh basil dressing.

Arugula & Nectarine Salad | Haute & Healthy Living

The nectarines were local and in season, I had LOTS of fresh basil in the garden and the salad was easy enough to throw together in less than 15 minutes.


Plus, I absolutely love the beautiful fall colours in this salad with the green and orange.

Arugula & Nectarine Salad | Haute & Healthy Living

And the dressing?

To die for!

Arugula & Nectarine Salad | Haute & Healthy Living

So it turns out when I made the salad, the audience happened to be really hungry. After seeing how delicious this salad looked, they were all dying to try some.

I had brought some little cups with me just in case anyone wanted to sample some of the food that I was preparing.

It turns out, they were looking for a little more.

One of the gentlemen in the audience went on a hunt to find plates because apparently the little cups weren’t good enough.

Next thing I knew, he returned with a bunch of paper plates that he had mooched off of some café on site and I suddenly had a line up of people waiting for me to heap up some of this salad onto their plate.

Arugula & Nectarine Salad | Haute & Healthy Living

Well, just like I anticipated, it turned out to be a huge hit.

It’s pretty hard to find something not to love about this salad!

Arugula & Nectarine Salad

Yield: Makes approximately 6 servings


  • 1 box (5 oz) arugula
  • 2 ripe nectarines, thinly sliced
  • 1/4 cup walnuts, roughly chopped
  • 1/4 cup feta cheese, crumbled
  • Ingredients for the dressing:
  • 1/4 cup fresh basil leaves
  • 3 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tsp maple syrup
  • Freshly cracked black pepper, to taste


  1. Add all of the ingredients for the dressing to a blender or food processor and blend until smooth.
  2. In a large bowl toss all ingredients together with desired amount of dressing.

Nutrients per serving:

Servings: 6 • Calories: 164 • Fat: 15 g • Carbohydrates: 8 g • Fibre: 2 g • Protein: 3 g • Sugar: 5 g • Sodium: 54 mg • Cholesterol: 3 mg

Elysia, XOXO