February 2016 Archive

Creamy Sweet Potato Soup

This healthy sweet potato soup is super creamy, flavourful and perfect for the whole family to enjoy! The ultimate warm and cozy soup for a cold winter day!

Creamy Sweet Potato Soup | Haute & Healthy Living

Lately it has been absolutely freezing…I don’t know what the heck happened. It was practically spring over Christmas and then BAM, suddenly it became winter in the middle of February. Can you believe it??? I can’t stand when that happens! It SERIOUSLY messes with my bodily temperatures.

One thing I do love about chilly days though is that it gives me an excuse to whip up a batch of warm and cozy soup!

Creamy Sweet Potato Soup | Haute & Healthy Living

I absolutely adore sweet potatoes, not only for their taste, but also for their nutritional profile. They are packed full of vitamin A, C, fibre and potassium, so of course when I get the opportunity, I’m going to put them in a soup. In this soup, I combined THE ultimate flavours…sweet potato and coconut milk. Heaven in a bowl! I swear I could eat this soup everyday. It’s so flavourful and creamy, but the ingredients list is actually quite simple.  Doesn’t get much better than that!

Hope you enjoy this comfy soup as much as I do!

Creamy Sweet Potato Soup

Yield: 6 servings

Ingredients

  • 1 tbsp. olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 large celery stocks, diced
  • 3 medium sweet potatoes, peeled and diced
  • ½ tsp. dried thyme leaves
  • 4 cups no-salt added chicken broth
  • 1 cup coconut milk
  • 1 tsp. salt
  • 1/8 tsp. ground black pepper, or to taste
  • 2 tbsp. parsley to garnish, optional

Instructions

  1. In a large pot, over medium heat, heat olive oil and add chopped onion, and celery. Cook for four minutes or until soft, stirring occasionally. Next, add garlic cloves and saute another minute.
  2. Stir in diced sweet potatoes, dried thyme leaves and salt. Pour in chicken broth, partially cover and simmer 20 min or until sweet potatoes are easily pierced with a fork.
  3. Using a hand-held immersion blender or regular blender, puree soup until smooth. Pour soup back into pot (if using blender) and add coconut milk. Stir to combine. Season to taste. Distribute soup into bowls and sprinkle with chopped parsley, if desired.

Creamy Sweet Potato Soup | Haute & Healthy Living

Nutrients per serving:

Servings: 6 • Calories: 124 • Fat: 5g • Carbohydrates: 20g • Fibre: 3g • Protein: 2 g • Sugar: 5g • Sodium: 434mg • Cholesterol • 0mg

Elysia, XOXO
Dark Chocolate Dipped Strawberries with Chopped Walnuts

Whip up a batch of these super easy, healthy and delicious chocolate dipped strawberries coated in a crunchy layer of walnuts. It will bring a whole new meaning to “healthy indulgence!”

So I mentioned the other day that I’ve been on a berry and chocolate kick lately…and yeah, here I am again with…you guessed it. Chocolate and berries. But this time, we are dipping the berries into the melted dark chocolate and sprinkling them with chopped walnuts.

L-O-V-E.

Super easy….super delicious…and a super healthy treat!

Now you’re probably thinking “that does not look healthy AT ALL.” But it actually is. The strawberries provide those amazing antioxidants and fibre; the dark chocolate has the flavanols which can help to manage blood pressure; and the walnuts offer up those heart healthy omega-3 fatty acids. See? Totally healthy. Totally justifiable. Just don’t eat the whole tray of them. It’s about portion control peeps.

I’ve chatted with you before about how I love no-brainer recipes. Actually, I wouldn’t even really consider this to be a recipe. Really this whole production only involves purchasing three ingredients and assembling them to make an amazing drool-worthy treat.

Enjoy & have a Happy Valentine’s Day!!!

Dark Chocolate Dipped Strawberries with Walnuts

Yield: Makes 20 servings

Ingredients

  • 20 strawberries
  • 1/4 cup chopped walnuts
  • 1/2 cup dark chocolate chips

Instructions

  1. Wash strawberries under running water.
  2. In a small pot, melt dark chocolate chips over medium heat until smooth and creamy.
  3. Line a baking sheet with parchment paper. One by one, dip half of the strawberry into the melted chocolate. Place on parchment paper and sprinkle with chopped walnuts. Continue until all of the strawberries have been completed.
  4. Place in fridge for 10-15 minutes to allow chocolate to harden. Enjoy!

Elysia, XOXO
Raspberry Chocolate Bites

These Raspberry Chocolate Bites make the perfect decadent and healthy little treat…just in time for Valentine’s Day!

 Raspberry Chocolate Bites | Haute & Healthy Living

Valentine’s day is just around the corner so I’ve been experimenting with lots of decadent-but-still-healthy treats! For some reason, these days I’ve had a thing for dark chocolate and berries. I’m not sure why, that combo just seems to scream V-day!

Raspberry Chocolate Bites | Haute & Healthy Living

The good news is…that combo also screams ANTIOXIDANTS, which can help to prevent disease, and result in nicer hair and skin! The oats provide the fibre to help fill you up, lower cholesterol and keep that blood sugar stable and the almonds contribute some heart healthy fats….perfect for February since it’s heart health month! I whipped up a batch of these Raspberry Chocolate Bites last week and Matt proudly announced that these were his favourite balls yet.

“Favourite balls…like ever?!”

“Yup”, he said.

Raspberry Chocolate Bites | Haute & Healthy Living

It felt like a pretty major achievement. I’ve made a lot of balls over the years. He’s a sucker for raspberries, so I’m pretty sure that’s why these made it to the favourites category.

The raspberries add a nice little juicy burst of flavour, which is balanced out perfectly with the oats and dark chocolate.

Give it a whirl! They might become your favourite balls too ;)

Raspberry Chocolate Bites

Yield: Makes 16 bites

Ingredients

  • 1 cup rolled oats
  • ½ cup almonds
  • ¼ cup steel cut oats
  • ¼ cup honey
  • 2-4 tbsp. unsweetened almond milk (or regular milk)
  • 1/4 cup dark chocolate chips
  • 1/3 cup chopped raspberries

Instructions

  1. Blend oats, almonds, and steel cut oats in a food processor until fine.
  2. Add honey and pulse until the mixture sticks together.
  3. Add almond milk, tablespoon by tablespoon, until desired consistency is achieved. It should be slightly sticky.
  4. Gently fold in chocolate chips and chopped raspberries.
  5. Roll into balls.
  6. Freeze for 5-10 minutes and then store in freezer. Enjoy!

Nutrients per serving:

Servings: 16 • Calories: 126 • Fat: 7g • Carbohydrates: 15g • Fibre: 2g • Protein: 3 g • Sugar: 8g • Sodium: 4 mg • Cholesterol • 1mg

Raspberry Chocolate Bites | Haute & Healthy Living Elysia, XOXO
Chicken Enchiladas

These chicken enchiladas make a healthy and flavourful meal that the whole family will enjoy! 

Chicken Enchiladas | Haute & Healthy Living

I am super excited to share one of my favourite recipes with you today….these amazing chicken enchiladas! It’s actually a recipe that my mom had started making for several months back when I was living at home. Whenever I saw her whipping up a batch of these enchiladas and smelled that aroma in the kitchen, I got a little rush of excitement.

Chicken Enchiladas | Haute & Healthy Living

These, in my mind, are the definition of comfort food. They are packed full of flavour, and I love how you can control every single ingredient going into that {delicious} enchilada sauce. Which means less sodium and less artificial ingredients! I made a few subs to the recipe, like using a lower sodium chicken broth and subbing in whole grain tortillas for white, which increases the fibre, iron and B vitamin content! I love to top it up with a little Greek yogurt and avocado to really take it up to the next level. Everyone who has tried these has absolutely loved them, so I definitely recommend adding them to your recipe list! They’re a winner! :)

Chicken Enchiladas

Yield: Makes 10 enchiladas

Ingredients

  • 10 soft 6 inch whole grain tortillas
  • 3 cups no salt added chicken broth
  • 1 bay leaf
  • 1 tsp. dried oregano
  • 1 medium onion, quartered
  • 4 6 ounce boneless, skinless chicken breasts
  • 2 cups tomato sauce
  • 2 tsp. hot sauce
  • ¼ tsp. ground cinnamon
  • 2 tsp. chili powder, divided
  • 2 tbsp. tomato paste
  • 1 tsp. ground cumin
  • ½ cup fresh parsley, chopped

Instructions

  1. Place a medium-sized saucepan over high heat. Add chicken broth, bay leaf, oregano, and onion and bring to a boil. Add chicken breasts to the pot, bring back to a boil and cover with a lid, reducing heat to medium.
  2. While the chicken is poaching make the enchilada sauce. In a saucepan, combine the tomato sauce, hot sauce, cinnamon and 1 teaspoon of chili powder. Bring to a simmer over medium heat and then reduce heat to low, keeping sauce warm until ready to use.
  3. Using two forks, shred the cooled chicken into small strips.
  4. Transfer the shredded chicken to a bowl and add ½ a cup of cooking liquid, tomato paste, 1 teaspoon chili powder and 1 teaspoon cumin.
  5. Preheat broiler to high. Pour a little bit of the enchilada sauce, about ¼ cup on the bottom of a casserole or baking dish. Divide chicken mixture equally between the tortillas by piling it up on the bottom half of each tortilla and rolling into a tube.
  6. Place enchiladas seam side down on top of the sauce in the baking dish. Once all the enchiladas are in the pan, pour remaining enchilada sauce over them. Top with a sprinkle of cheese, if desired.
  7. Place enchiladas in hot oven 6 inches from broiler and broil 5 minutes. Top with some plain Greek yogurt, chopped avocado and parsley if desired.

Chicken Enchiladas | Haute & Healthy Living

Nutrients per serving: (for one enchilada)

Servings: 10 • Calories: 203 • Fat: 5g • Carbohydrates: 23g • Fibre: 3 g • Protein: 17 g • Sugar: 4 g • Sodium: 382 mg •

Elysia, XOXO