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Emily's Kitchen:  Delicious & Nutritious

Eating well is key to maximizing your energy, elevating your mood and keeping your health in check.  But eating well doesn't mean you have to sacrifice flavour and the pleasure associated with savouring a delicious meal.  On the contrary, part of eating well means incorporating generous amounts of spices, herbs and even fat.  These boost flavour in dishes and promote the absorption of nutrients.  Take advantage of the plethora of choices we have in our grocery stores and spice it up in the kitchen!!

Grain-free, gluten-free savoury bread


This recipe uses coconut flour, flax meal and lots of eggs to produce a protein rich punch in your lunch.  Too many simple carbs lead to inflammation in the body which is linked to a host of diseases.  Replacing breads made with flour with one made with nut and seed fibre like this one is a good little trick for those of us who don't want to 'give up' bread.  Take a Sunday morning and bake a half dozen loafs.  This bread freezes well and is guaranteed to please.  




recipe by: Andre Anna from "Life as a Plate" website

Chocolate Avocado Pudding


Don't knock it until you try it!  Absolutely rich with flavour and the perfect pudding texture.  Even those who don't like avocados have tried this and loved it.  All the fats in this pudding are guilt free as they are the ones to decrease inflammation, boost heart health and elevate mood.  Guilt free, delicious and kid friendly!


I like to serve this pudding with fresh or warmed frozen raspberries.  Kick it up a notch and add candied ginger, orange zest or whatever your tastebuds fancy.



In a food processor blend:

2 avocados

7 tbs cocoa

8 tbs maple syrup

half a can of coconut milk

1/2 teaspoon of vanilla

pinch of sea salt


Refrigerate for 24 hours to let the pudding reach full flavour potential.  After 24 hours the avocado is virtually not detectable and the full flavour of the other ingredients comes through.  Note: if you are allergic to coconut milk you can substitute with milk or almond milk.  Also, read the ingredients on the can of coconut milk before you buy it, some have additives you'll want to avoid.  I like to use the organic version made by Native Forest.



Sugar & Gluten Free Banana Date Cookies


These cookies are simple to make and will satisfy your sweet tooth without introducing sugar into your body.  The sweetness comes from nourishing dates and bananas instead.  Sugar depresses the immune system, so the less you eat the less likely you are to catch that cold going around.  Enjoy!



In a food processor blend:

2 cups of oats

3 very ripe bananas

1/4 cup dates

1/4 cup of butter

1 tb cinnamon

pinch of salt (if using unsalted butter)


Drop cookie dough onto a baking sheet and bake at 350 for 30 minutes.



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