March 2017 Archive

Lemony Falafel Burgers with Greek Yogurt Tahini Spread

Craving falafels? These burgers have the same taste and texture as falafels, but are less labour-intensive. A great vegetarian option that’s full of fibre and protein! 

True story. I LOVE falafels, but usually I don’t have the time or energy to slap together 20-30 little patties every time I want to make them from scratch. Especially being the perfectionist I am. Every little patty would have to be perfectly formed or else they’ll fall apart into a big heap of crumbs. No thanks! Enter these falafel burgers. They have the same ingredients and taste of a falafel but are a lot less work to make. I can totally slap together 6 patties in no time! Plus, they’re bursting with flavour, especially when you top them up with the Greek yogurt tahini spread. YUM!

I tried them with lettuce wraps, in a salad, with a bun and on a tortilla and they were equally good every time. They make a great meatless option and are packed full of fibre and protein! And with the addition of the shredded carrot, it’s a great way to sneak in some extra veggies and vitamin A!

Lemony Falafel Burgers with Greek Yogurt Tahini Spread

Yield: Makes 6 burgers


    For the burgers:
  • 1 15oz can no salt-added chickpeas, drained and rinsed (or about 2 cups cooked chickpeas)
  • 1/3 cup tahini
  • 1 cup almond flour
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 1 large carrot, grated
  • 1 large handful of parsley, chopped
  • 2 tbsp. lemon juice
  • Zest of one lemon
  • 3 tbsp. Tamari
  • 1 tsp. ground cumin
  • ¼ tsp. cayenne pepper
  • Olive oil for brushing
  • For the Greek Yogurt Tahini Spread
  • ½ cup plain Greek yogurt
  • 1 tbsp. tahini
  • 1 tbsp. lemon juice
  • ¼ tsp. paprika
  • ¼ tsp. garlic powder
  • Salt and pepper, to taste


  1. Preheat the oven to 375 degrees F. Place the chickpeas in a food processor and process until the mixture reaches a mashed consistency. Alternatively, you can mash the chickpeas in a bowl with a potato masher or fork.
  2. Next, add the mashed chickpeas and remaining burger ingredients, except for the olive oil, to a large bowl. Mix the ingredients until well combined. You may need to add a bit of water to help the mixture bind together. If mixture doesn’t stick together, add one tablespoon of water at a time until it binds together (I added two tablespoons of water).
  3. Line a baking sheet with parchment paper. Using your hands, form the chickpea mixture into 6 evenly sized patties and place them spaced apart on the parchment paper. Lightly brush the surface of the patties with olive oil. Bake in the oven for approximately 35-40 minutes, or until firm and lightly browned, flipping after about 30 minutes.
  4. In the meantime, combine all the ingredients for the spread in a small bowl. Serve falafel burgers on a lettuce wrap, bun, or pita or in a salad topped with the Greek Yogurt Tahini spread.


Nutrients per serving:

Servings: 6 • Calories: 317 • Fat: 20 g • Carbohydrates: 26g • Fibre: 7g • Protein: 14g • Sugar: 3g • Sodium: 334mg • Cholesterol: 0 mg

Adapted from Thrive Market

Elysia, XOXO
Best Guacamole

This guacamole is easy to make and a healthy addition to any meal! Delicious served with tortilla chips, tacos, chili or on burgers! 

I’ve been on a hunt for the perfect easy yet tasty guacamole recipe for a while now. With so many variations out there, it took a lot of experimenting, but I finally came up with a version that I love! This guacamole recipe got rave reviews from friends and family and was amazing served alongside tortilla chips, chili, on tacos, with chicken, fish and beef — yeah, we basically tried it with everything that we ate!

I love guacamole because it not only lends that creamy texture and burst of flavour, but avocados are also packed full of healthy fats, potassium and fibre! The tomatoes add that burst of colour and vitamin C, while the spices are a good source of antioxidants. Such a healthy and delicious way to add flavour to any dish!

Best Guacamole

Yield: Makes approximately 8 servings


  • 3 ripe avocados, halved, seeded and peeled
  • 1 lime, juiced (or more to taste)
  • Salt, to taste
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon cayenne
  • 1/2 medium onion, finely diced
  • 1/2 jalapeno pepper, seeded and minced
  • 2 Roma tomatoes, seeded and diced
  • Small handful of cilantro or parsley, chopped
  • 1 clove garlic, minced


  1. Place the avocado and lime juice in a large bowl.
  2. Add the salt, cumin, and cayenne and mash with a potato masher or fork.
  3. Next, fold in the onions, jalapeno, tomatoes, cilantro or parsley, and garlic.
  4. Let sit at room temperature for at least 1 hour and then serve.


Nutrients per serving (per 1/8th of the recipe, not including salt)

Servings: 8 • Calories: 71 • Fat: 6 g • Carbohydrates: 6g • Fibre: 3g • Protein: 1g • Sugar: 1g • Sodium: 5mg • Cholesterol: 0 mg

Adapted from The Food Network

Elysia, XOXO
Cajun Chicken Salad with Peanut Lime Dressing

This Cajun chicken salad makes a delicious balanced meal that’s packed full of flavour! The perfect prep-ahead lunch for on the go!

Let me just start by saying this chicken salad is pretty much my favourite chicken salad of all times. I could eat it every single day. It was actually originally inspired by my recent honeymoon to Banff. My husband and I were eating lunch at Earl’s one day on our trip and I decided to order the Chicken Salad with Peanut Lime Dressing…and boy was it good! So of course, I set out on a mission to re-create the salad at home. And low and behold, we have this masterpiece.

If you’re looking for the perfect salad to pack for lunch, this makes a great option that you can pack ahead of time. Just divide the ingredients between containers, bring along some dressing in a little container and you’re good to go! I even used mason jars one week for a pack-ahead lunch and put the dressing on the bottom of the jar, and then layered the beans, corn, avocado, feta, chicken and put the greens on top so they wouldn’t get soggy. Then just dump into a bowl and mix. BOOM… lunch is served!

If you’re a peanut butter lover like me, you will absolutely adore this dressing. And if you’re concerned that this is some wimpy salad made out of leaves that will leave you starving, fear not. That’s not my type of salad. This salad is hearty and packed full of fibre as well as protein and healthy fats, so it definitely provides that fullness factor. I hope you enjoy it as much as I do!

Cajun Chicken Salad with Peanut Lime Dressing

Yield: Makes 4 servings


  • 4 chicken breasts
  • 2 tbsp. homemade taco seasoning
  • 4 cups Spring mix
  • 4 cups chopped romaine lettuce
  • 1 cup corn kernels
  • 1 cup black beans
  • 4 tbsp. crumbled feta cheese
  • 1/2 avocado, diced
  • For peanut lime dressing:
  • 1/4 cup olive oil
  • 2 tbsp. natural peanut butter
  • 2 tsp. reduced sodium soya sauce
  • Juice of one lime
  • 1 tbsp. honey
  • 1-2 garlic cloves, minced


  1. Preheat the oven to 375 degrees F. Place chicken on a baking sheet lined with parchment paper. Sprinkle taco seasoning equally on top of each of the chicken breasts, spreading it around so that the tops are fully covered. Bake chicken for 25-30 minutes or until cooked through.
  2. Meanwhile, divide the Spring mix, romaine lettuce, corn, black beans, feta cheese and avocado equally between four large bowls.
  3. In a small bowl, whisk together all ingredients for the peanut lime dressing.
  4. Slice the cooked chicken breasts and distribute equally between the four bowls. Drizzle desired amount of dressing on each serving and toss to combine.


Nutrients per serving:

Servings: 4• Calories: 411 • Fat: 24 g • Carbohydrates: 32 g • Fibre: 8g • Protein: 23g • Sugar: 9g • Sodium: 260 mg • Cholesterol: 39 mg

Recipe adapted from Budget Bytes


Elysia, XOXO