Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

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How to Pack a Healthy Lunch Box for Work | Lunch Food Checklist

DISCLAIMER: This post was developed in sponsored partnership with Natrel, however, as always, all opinions are genuine.

Packing a healthy lunch box is not just for kids or parents of kids. I share my easy guide to packing a balanced healthy lunch box for adults to take to work.

Bringing your lunch to work may have seemed lame in your early 20s, but now it is totally in vogue. Not only is packing a healthy lunchbox a great way to save money, but it’s also key to cutting on calories and fat, as well. I mean, it’s awesome if your cafeteria has a salad bar, but otherwise veggie options are usually limited to sad baby carrots and dip.

Packed lunches with a bottle of Natrel Lactose Free milk.

How to Build a Healthy Lunch Box for Adults

A balanced healthy lunch box requires a nice variety of yummy eats. Here’s my guide to help you create a healthy lunch box and some ideas for each food to include.

SNACKS

Choose 2-3 snacks with either protein, fibre, or both:

Milk

Plain Greek Yogurt with fruit

Almonds

Hummus and veggies

Homemade Granola Bar

Plain Cottage Cheese with berries

Almond butter and celery

Low Sodium Jerky

Cheese with Whole Grain Crackers

LUNCH

Lean Protein:

Grilled Chicken

Canned Beans

Hardboiled Eggs

Cooked Lentils

Baked or Grilled Tofu

Cooked Lean Ground Meat

Seared Steak

Baked Fish

Cooked Shrimp

Edamame

High Fibre Carbs:

Brown Rice

Quinoa

Wild Rice

Whole Grain Pasta

Whole Grain Crackers

Sweet Potatoes

Peas

Corn

Carrots

Oats

Barley

Low Calorie Vegetables:

Salad greens

Tomatoes

Bell peppers

Zucchini noodles (zoodles)

Cucumbers

Green Beans

Asparagus

Healthy Fat:

Vinaigrette

Avocado

Cheese

Olives

Nuts

Seeds

Healthy Sweet:

Dark Chocolate

Fruit

Berries

Power Balls/ Bliss Balls/ Energy Balls

Dried Fruit

Applesauce

Chia Pudding

Granola

Small Homemade Muffin

What’s in my Healthy Lunch Box?

Check out my treasure trunk of a healthy Lunch Box! This is what I’ve packed inside!

A packed lunch with snacks (mixed fruit, chocolate, almonds) with a bottle of milk beside it.

Natrel lactose free on-the-go milk – this is a great single-serving snack that offers healthy protein, Calcium and Vitamin D on the go. It’s also totally lactose free so you can avoid the discomfort you may find with regular dairy and it’s made with Canadian dairy. You can get it now in major supermarkets, convenience stores and mass merchants throughout Ontario, Quebec and the Maritimes.

Four bottles of Natrel milk.

Greek Yogurt with Berries for a great morning snack.

Almonds to get through the 3 PM energy dip.

Steamed Zucchini Noodles for my low calorie veg!

Steamed Sweet Potato Noodles for a little bit of energizing carb.

Leftover Baked Lean Beef Meatballs for my protein (and they taste so good)

Dark Chocolate as my treat. We all need a treat in the work day.

A packed lunch in a lunch bag with a bottle of milk.

What’s in your healthy lunch Box? What would be your ultimate picks from the list above? Leave me a comment below, I would love to hear your faves!

A pinterest image of a packed lunch and snack with the text overlay \"How to Build a Healthy Lunch Box.\"

This post was sponsored by Natrel, however, all opinions are genuine.

Last Updated . Published By 13 Comments

Za’atar Roasted Radishes with Pea Puree, Raisins & Pine Nuts | Vegan & Gluten Free!

These Middle Eastern inspired za’atar roasted radishes with silky pea puree, golden raisins and pine nuts is a perfect side dish or shareable starter that’s gluten free, vegan and dairy-free.

An overhead photo of a plate of za\'atar roasted radishes over top of a pea puree with sliced lemon and a bowl of peas around it.

As many of you know by now, I recently got married and traveled across California and Vancouver on my low key honeymoon. It was great- I really needed it. I had only been to Vancouver once before for work so I didn’t really get to enjoy it, and had an amazing time eating my way through the beautiful city.

A close up of a plate of za\'atar roasted radishes over top of a pea puree.

We ate at a really cute Italian spot called Ask for Luigi where I had the most irresistible starter – Roasted Radishes on a bed of Pea Puree. We couldn’t NOT order this because my husband is OBSESSED with peas, and at this point in my eating adventures, I was dying for a plate of veg. It did not disappoint.

A close up of a plate of za\'atar roasted radishes over top of a pea puree.So I went home, as I generally do, with a list of dishes as inspiration for recreating at home. These roasted radishes with peat puree were an absolute must. Fittingly, this month’s Recipe Redux challenge was to recreate a dish discovered abroad, so I figured it would be a great time to share it with you.

How to Make Roasted Radishes

Well, it’s pretty simple. Making roasted radishes does require a nice high heat and a good glug of olive oil to get it going. I also recommend drying off your radishes really well if you’ve washed them before roasting just to ensure you get all the colour on there you crave.

An overhead photo of a brown plate with za\'atar roasted radishes over top of a pea puree with raisins and pine nuts.

How to Make Pea Puree

This bed for my roasted radishes is super simple and always adds a splash of colour to a fancy plate. I like to start my peas off with a little sauteed garlic and shallots and a touch of mint and lemon zest to balance out their sweetness, but if you want to make it even simpler, just cook them with a little broth or water and puree until smooth. Seriously, it’s easy.

A close up of a plate of za\'atar roasted radishes over top of a pea puree.

For my roasted radishes recipe, I also wanted to bring in my all time favourite flavour profile – Middle Eastern. I threw in some golden raisins for sweetness and toasted pine nuts for crunch, and sprinkled the roasted radishes with za’atar and sumac.

A close up of a plate of za\'atar roasted radishes over top of a pea puree.

Have you tried making roasted radishes? What are some of your favourite travel inspired dishes? Leave me a comment below- I would love to hear from you!

A pinterest image of roasted radishes with the overlay text \"Za\'atar Roasted Radishes with Pea Puree Vegan * Gluten Free!\"

Want to check out more of my colleagues travel-inspired dishes? Check out #theRecipeRedux gallery here!

 
A close up of a plate of za'atar roasted radishes over top of a pea puree.
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4.75 from 4 votes

Za'atar Roasted Radishes with Pea Puree, Raisins & Pine Nuts | Vegan & Gluten Free!

These Middle Eastern inspired za'atar roasted radishes with silky pea puree, golden raisins and pine nuts is a perfect side dish or shareable starter that's gluten free, vegan and dairy-free.
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Side Dish
Cuisine: Middle Eastern
Servings: 4 -6 people
Calories: 220kcal
Author: Abbey Sharp

Ingredients

Radishes

Pea Puree

Garnish

  • 2 tbsp toasted pine nuts
  • 2 tbsp golden raisins
  • 2 tbsp mint chiffonade
  • Pinch sumac
  • Pinch fleur de sel

Instructions

  • Preheat oven to 450 F. Toss the radishes in the olive oil and place cut side down on baking sheet. Roast for about 18 min until crisp tender. Once out of the oven, immediately sprinkle with za'atar, pepper and salt.
  • Meanwhile, preheat a medium nonstick skillet over medium heat with the olive oil. Add in the garlic and sautee until fragrant, about 30 seconds. Add in the shallot and continue to sautee until soft, about 3 minutes.Add in the peas, mint and broth. Cover with a lid and cook until tender, about 5 minutes.Transfer the peas to a blender and puree until smooth. Add in the lemon zest, and season with salt and pepper to taste. Set aside.To serve, smear the pea puree on the bottom of a platter or plate, pile the radishes on top. Garnish with raisins, pine nuts, mint, sumac and a sprinkle of fleur de sel. Serve at room temperature.

Nutrition

Calories: 220kcal


 

Last Updated . Published By 11 Comments

Gluten Free Shakshuka Recipe with Zucchini and Feta | Healthy & Vegetarian

This easy one-pot gluten free Shakshuka recipe with zucchini and feta is super healthy, low in fat and vegetarian.

A shakshuka in a skillet with a wooden spoon scooping in.

One pot cooking is totally my style. That’s why I LOVE this gluten free shakshuka recipe. If you’re not familiar with shakshuka, it’s an Israeli dish that can easily be served breakfast, noon and night. It’s essentially a pan of hot sizzling tomato sauce with eggs baked into it and usually it’s served with some sort of bread for sopping everything up. In Israel, it’s often an inexpensive vegetarian dish, but I’ve also had Shakshuka with lamb and other meats.

A red skillet containing a gluten free shaksuka with zucchini and feta.

How I Created this Gluten Free Shakshuka Recipe

It’s Summer and things are always busy, so I don’t always have a ton of time to go grocery shopping. That’s exactly how this recipe came to me. Traditionally, shakshuka is made out of fresh or canned tomatoes but mine was birthed from leftover pasta sauce and I think it actually tasted better that way. I then added whatever veg was lying around, and some eggs for protein. I always have eggs and I would bet a lot of you do too.  It makes a great end of the week dinner when you’re running low on supplies but just want to make it to the weekend without another stop.

This easy one-pot gluten free Shakshuka recipe with zucchini and feta is super healthy, low in fat and vegetarian.

Obviously, this gluten free shakshuka recipe is a super healthy dish. I found when I went to Israel, everyone appeared to be in pretty good shape. My guide told me that it was because it was often too hot to eat, but I think it’s because what they do eat is really lean and fibre-rich. This dish is a good example of that.

A close up photo of a red skillet containing a gluten free shaksuka with zucchini and feta.

This gluten free shakshuka recipe is very flexible and forgiving, so if you have canned tomatoes, just use that! If you have spinach but no zucchini, go for it. If you want to throw some frozen peas in there- amazing. You do you!

A healthy one-pot gluten free shakshuka recipe for using up fridge leftovers!

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An overhead photo of a skillet containing a gluten free shaksuka with zucchini and feta.

Have you tried making this gluten free shakshuka recipe? What odds and ends would you throw into your version at home? Leave me a comment below and please share with your friends and family!

This easy one-pot gluten free Shakshuka recipe with zucchini and feta is super healthy, low in fat and vegetarian.

A red skillet containing shaskuka with four eggs.
Print Recipe
4.78 from 9 votes

Gluten Free Shakshuka Recipe with Zucchini and Feta | Healthy & Vegetarian

This easy one-pot gluten free Shakshuka recipe with zucchini and feta is super healthy, low in fat and vegetarian.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Breakfast
Cuisine: Middle Eastern
Servings: 4 people
Calories: 330kcal
Author: Abbey Sharp

Ingredients

Garnish:

  • 1/4 cup feta cheese crumbled
  • 1 Pinch Za'atar

Instructions

  • Preheat oven to 375 F.
  • Heat the oil in a medium cast iron skillet over medium heat. Add the onion and cook until softened and slightly browned. Add in the zucchini and bell pepper and stir until they develop a bit of colour. Then add in the garlic and saute for an extra 30 seconds until fragrant.
  • Add in the tomato sauce, spinach, cumin, paprika and cayenne and stir until combined. Season with a pinch each of salt and pepper then create 4 wells in the mixture.
  • Crack the eggs into the wells and transfer the pan to the oven. Bake for 5-7 minutes or until the egg whites are cooked through but the yolks remain slightly runny.
  • Garnish with feta cheese and za'atar and serve with crusty bread.

Nutrition

Calories: 330kcal

Disclosure: This post may contain affiliate links. If you purchase from the link, I make a small commission that adds no cost to you, but helps me pay for my blog! Thanks for your support.

Last Updated . Published By 37 Comments

Weight Loss Multi-Level Marketing Schemes | How to Spot & Avoid

 Tired of seeing weight loss multi-level marketing schemes and scams on your Facebook? We are too. Read on for a how to on spotting these bogus products and quick summary of each one.

Among the usual status updates, wall posts and photo uploads, we’ve been starting to see a whole new genre of social media posts. Lately, our Facebook newsfeeds and our Instagram timelines have been flooded with before and after photos.

“Are you ready for a change? I was, and you should be too! If you’re interested on how I did this for myself, PM me NOW and let’s get started on your weight loss journey TODAY!”

Hm, sounds intriguing and exciting and so you message your friend to find out what she’s been up to and to congratulate her on her seemingly more toned bod. And then, it comes. The marking pitch. The product push. The reason so many of us feel the need to mass unfriend or block people on social media sites.

You may find it super annoying, but what is this charade all about anyway? Unless your friend REALLY likes her Shakeology (which apparently means she has no palate at all – watch me try the crap here), this is probably a Weight Loss Multi-Level Marketing Scheme. The use of selling products through friends and colleagues is not new, but it has definitely become more prevalent with the rise of social media. And while this method has historically been tied to the diet industry, it almost always involves non-nutrition professional ambassadors whose goal is their bottom line, not your health. The result? There’s a lot of crap products out there with no scientific basis being bought and sold by untrained lay people. It’s pretty much a recipe for a serious scam for everyone involved.

A gif of Abbey Sharp and Abby Langer drinking a shake.

Weight Loss Multi-Level Marketing vs Pyramid Schemes:

So what’s the difference between the weight loss multi-level marketing and pyramid schemes?

Pyramid Schemes are fraudulent, illegal schemes where those who enroll are asked to pay money upfront for membership. Participants in a pyramid scheme make money primarily from enrollment fees (or new sales people) rather than by selling products. Therefore, there are NO actual sale of any products, just a fake investment.

Abbey Sharp and Abby Langer gif, sighing.

Weight Loss Multi-Level Marketing Schemes, pay a commission to distributors when an actual tangible product is sold. Like diet industry pyramid schemes, participants are still asked to pay money upfront in order to enroll. The difference is that participants in a weight loss Multi-level marketing scheme make money directly from enrollment fees AND by selling products. This makes weight loss multi-level marketing schemes a lawful investment. Annoying, yes, but legal.

Common Weight Loss Multi-Level Marketing & Pyramid Schemes

If you have a social media account and are on it at all, you’ve probably seen some of this crap going around. Here is just a taste of some of the BS I see everyday.

Weight Loss Multi-Level Marketing Scheme: Shakeology

Shakeology is advertised as shakes and smoothies that taste like a “sinful treat,” but are packed with protein, healthy fats and fibre. They also claim they will reduce food cravings, keep you fuller longer and give you more sustained energy. Well, I tried it (watch us here), and I wanted to vomit right away, so… I guess it reduced my food cravings? Grainy-medicinal-poo-water-flavour aside, this stuff is loaded with a ton of questionable ingredients that I don’t recognize. I definitely wouldn’t feel comfortable drinking it as a “meal” twice a day.

A gif of Abbey Sharp and Abby Langer gagging after drinking a smoothie.

Weight Loss Multi-Level Marketing Scheme: Vi Superfood Shakes

The Vi Lifestyle provides users with a complete menu of meals, drinks, snacks and supplements to guide them in completing one of the Vi “challenges.” These challenges range from a 90 day to 12 month time period and often focus on shedding a certain amount of pounds. The program seems to specialize in meal plans, but revolves around meal replacement shakes. They also make outlandish and out right false statements like, “less fat being consumed means less fat in the body”. Hello! 1990 is calling and it wants it’s misinformed diet back. Today we well know that there are multiple types of fat and many of which are incredibly important for general health and even weight loss. As for their “Superfood” shakes? Like the Shakeology, a lot of the ingredients are unrecognizable and processed. #Puke.

A gif of Abbey Sharp and Abby Langer laughing and gagging after drinking a smoothie.

Weight loss Multi-Level Marketing Scheme: Beachbody

The Beachbody challenge includes a planned diet (including our beloved Shakeology), a thorough fitness routine and a ton of different products you can buy (and encourage others to buy) for your “challenges”. The company’s main focus is to associate weight loss with income and profit by becoming a Beachbody “coach”. At least the website isn’t hiding their lack of knowledge, they out right claim that you don’t need to be an “expert” related to fitness or nutrition in order to become a Beachbody coach. So…. If you don’t mind taking potentially dangerous health advice from a regular Joe or Jane without any training or education, then I guess Beachbody is for you. As I’m sure you already know, the “coaches” promote Beachbody products on social media and their blogs, and earn a commission directly off sales. AKA. They don’t care if you do or don’t need this stuff, they’re going to tell you that you do. And for the record guys, you don’t need any of this stuff to promote good health. Not the shakes, not the “boosts” (like their fibre supplement or “green” supplement), and definitely not their stupid color-coded containers to measure your food.

A gif of Abbey Sharp and Abby Langer making a smoothie.

Weight loss Multi-Level Marketing Scheme: Arbonne

Arbonne markets nutrition products as well as beauty, skincare, bath and body products. Their products are based around “plant based protein”, and they also sell a bunch of random supplements (like green coffee bean extract) that potentially may be dangerous for some individuals if not cleared with a health care professional first. Their whole mantra is about being pure, safe and natural, but honestly, most of their products could not be further from natural. You know what’s natural? A local organic piece of chicken breast. There’s nothing wrong with wanting to supplement your diet with a protein powder, but I would much rather take advice on which to choose from a sports dietitian than a rando sales person fronting as an “expert”.

Weight Loss Multi-Level Marketing Scheme: Herbalife

This is an American based company that specializes in nutritional supplements, weight management, sports nutrition and personal care products. They also offer one-on-one coaching with another Herbalife member, a.k.a another ordinary individual “just like you” providing nutritional support and recommendations to combat the obesity epidemic. See a trend here? They are currently facing allegations proving whether or not Herbalife is a diet industry pyramid scheme, or a weight loss Multi Level Marketing company. Interestingly, if you go on their website, they seem to promote their members’ financial success just as much as their weight loss journeys. In other words, it’s about sales, not health. Also, I haven’t tried them, but a lot of their shakes are considered low calorie meal replacements with under 100 calories. Consuming so few calories for an extended period of time not only would be miserable, but actually may slow down your metabolism and make it harder to lose weight (read about real metabolism boosters here). SKIP-IT.

A gif of Abbey Sharp and Abby Langer gagging after tasting food on a spoon.

Weight Loss Multi-Level Marketing Scheme: It Works! Wow Wraps

Ugh.. this one is gross. It Works! specialize in body wraps (that ultimately attempt to shrink your size) but they also have essential oils, and nutritional protein supplements sold by regular folks on commission. Wow Wraps are basically saran-wrap like sheets that tightly wrap around parts of your body (abs, legs, anywhere you can think of) to help quickly lose inches and pounds in this targeted area. They go for almost $100 and they tell you to must drink copious amounts of water when wearing them and avoid salty fast food to shrink that body part. Um… obviously you’re going to look tighter if you’ve dehydrated yourself. Reviews from multiple customers online have shared their negative opinions and dissatisfaction on this product as they saw little to absolutely no results with the help of the wraps. Duh.

Weight loss Multi-Level Marketing Scheme: Isagenix

Isagenix focuses their sales on weight loss products, dietary supplements/meal replacements, snacks and even skin-care items. If you read a lot of the ingredient lists, you’ll see that fructose is usually one of the first ingredients. Looks like someone didn’t do their research when creating a so-called “weight loss” product. Studies show that elevated fructose consumption may play a role in elevated triglycerides, fatty liver, increased fat storage, and leptin insensitivity (increase appetite). In other words, I guess this is what happens when you take advice from people without any nutrition training. They also use the oh so common marketing trick of advertising their products as having “natural flavours”, a health halo that is loosely regulated and doesn’t necessarily mean it’s derived from natural sources. Want something natural? Try a peach.

A gif of Abbey Sharp and Abby Langer not enjoying a drink.

Before and After Secrets

If you peruse any of these websites (and please don’t, for any reason other than to scoff at the crap you’ll find), you’ll notice they all have a “success story” section with before and after photos. The truth is, the scam behind these photos have been well documented. Stick out your gut in a before photo, suck it in in the after photo. Wear an unflattering too-tight white bikini bottom in the before, and a nice-fitting black bottom in the after. Slouch over in the before, and stand tall in the after. Change the lighting a bit and boom- you’re 10 lbs lighter. And this isn’t even taking photoshop into consideration. The bottom line is, don’t believe every amazing transformation you see online. Most are just some good selfie skills.

Should You Believe the Hype?

When it comes to Weight loss Multi-Level Marketing, we have one piece of advice. If it’s too good to be true, it likely is. Next time a Facebook friend pushes you into engaging in these programs, keep some of these points in mind:

1. You’ll never know how safe or effective these supplements will be.

All prescription drugs and non-prescription drugs (aka nutritional supplements) are regulated by the Food and Drug Administration. But, nutritional supplements are treated more like “special foods.” This just means that supplements aren’t considered drugs, so, they aren’t put through the same strict safety, scrutiny and effectiveness requirements that prescription drugs are. Our nutritional supplement world is totally under-regulated and under-researched, so there’s a good chance that the supplements sold through these multi-level marketing schemes just won’t work. There’s also a chance that they’ll be down-right dangerous.

2. Consider the real purpose of these companies – money!

In 2013, Forbes rated the vitamins, minerals, and supplements (VMS) industry as being worth about $32 billion in year. Every year, VMS companies rake in a total of $32 billion in revenue. Forbes also claims that number is expected to top $60 billion by 2021, so health and nutrition companies shouldn’t be slowing down financially anytime soon.

3. Your Facebook friend is biased.

Remember that a weight loss multi-level marketing scheme is based solely on the recruitment of new users or members. Your Facebook “friend” will most definitely be biased about their promotional posts and will likely sensationalize their experience to capture your attention.

4. Who’s dietary advice are you listening to?

Know who you’re taking dietary advice from. Check whether or not your Facebook friend promoting that product has any formal education or credentials related to nutrition or dietetics. As a dietitian who cannot IMAGINE promoting such a quack product, I just have to say that I almost hope they don’t for the sake of our profession. Having said that, I’ve seen a few (and they didn’t like my YouTube video much). Either way, be sure to check with an unbiased Registered Dietitian or Doctor who isn’t selling the product to make sure the dietary supplements being promoted would support and improve your health.

I hate to be a debbie downer, but any product (or person) who promises you sensational results will most likely fail to provide sustainable, healthy weight loss. Skip the hokey products, ignore the hype, forget the before and after photos and focus on what you can do in the long term. Here are some great Summer tips to get you started.

Have you tried any of these diet industry multi-level marketing schemes? What did you think of them? Are you sick of seeing your friends promote these products? I would love to hear your experience!

Research by Martina Luketich

Last Updated . Published By 13 Comments

Healthy Chicken Parmesan Sliders with High Fibre Crust

These healthy Chicken Parmesan Sliders are created using Kellogg’s® All-Bran and update the Italian classic by crusting low fat high protein chicken in a cheesy crust that’s a high source of fibre and sandwiching it all in a saucy slider bun.

Chicken parmesan wasn’t a dish I ate growing up. Believe it or not, there wasn’t much cheese in the Sharp home because my mom had a legit fear of the stuff. Okay, so maybe it wasn’t “legitimate” at all but rather super strange and irrational but in any case, she didn’t cook with cheese so we never got to eat it.

A hand holding a chicken parmesan slider.

I didn’t get my first plate of chicken parmesan until I was in high school and went out to eat with my friends at East Side Marios. Now, I know what some of you may be thinking (especially my Italian readers). That’s definitely not real chicken parmesan. And you’re probably right. But hey, a foodie’s got to start somewhere.

A pinterest image of multiple sliders with the text overlay \"Healthy Chicken Parmesan Sliders.\"

Today, chicken parmesan is one of my all time comfort foods, something I indulge in once in a blue moon when I crave carbs on fat on carbs. Because let’s be honest- most chicken parmesan you get in restaurants is not healthy chicken parmesan. That’s where I come in.

How to Make Healthy Chicken Parmesan Sliders

In this recipe for healthy chicken parmesan sliders, I wanted to turn the classic hearty Italian meal into a fun appetizer or party food. That meant goodbye, big carby bowl of noodles and hello, cute petite slider buns. I wanted to put few solid hacks into play for filling my slider buns with healthy chicken parmesan.

First, I added ground up mushrooms to my patties as a way to boost fibre and cut down on calories. I do this often with burgers and meatballs, too.

Multiple chicken parmesan sliders on a wooden serving board.

Second, I skipped the refined breadcrumb crust for a version that’s a high source of fibre with Kellogg’s All-Bran cereal. Just 1/2 cup of Kellogg’s® All-Bran Original® has 48% of your recommended daily fibre, which Canadians are notoriously lacking in their diet. Love this sneaky hack.

Third, I pan fried the healthy chicken parmesan patties lightly in a non stick skillet rather than deep-frying or shallow-frying them in a ton of oil.

A box of All-Bran cereal in front of chicken sliders in the background.

And fourth, I cut back on calories and carbs by skipping the bowl of pasta and then hollowing out my slider buns, leaving me a bit more room for that healthy chicken parmesan patty.

The result is a perfect healthy snack for entertaining or an easy weeknight meal that the whole family will love.

A wooden board with multiple chicken sliders on it.

Have you tried making healthy chicken parmesan? How about skipping the bowl of pasta to make chicken parmesan sliders? I would love to hear what your family’s favourite appetizers and finger foods are!

Nutrition Info Per Serving (2 sliders): Calories 480, Protein 39 g, Carbohydrate 51 g, Fat 16 g, Dietary Fibre 10 g, Sugars 8 g

A pinterest image of chicken sliders with the text overlay \"Healthy Chicken Parmesan Sliders.\"

A pinterest image of multiple sliders with the text overlay "Healthy Chicken Parmesan Sliders."
Print Recipe
4.75 from 4 votes

Healthy Chicken Parmesan Sliders with High Fibre Crust

This updated classic with a fibre twist, features cheesy Kellogg’s® All-Bran® cereal-crusted chicken between saucy slider buns with a fibre twist!
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Main Dish
Cuisine: American
Servings: 4 Servings (2 Sliders Each)
Calories: 410kcal
Author: Abbey Sharp

Ingredients

Chicken Patty

  • 8 oz cremini mushrooms stems removed
  • 1 teaspoons olive oil
  • 1/4 small chopped onion
  • 1 tsp dried oregano
  • 2 cloves garlic minced
  • 3/4 lb ground chicken breast
  • 2 tbsp fresh basil finely minced
  • 1/4 cup finely grated Parmesan cheese
  • 1/4 cup sundried tomatoes rehydrated in boiled water and finely minced
  • 1/2 tsp worchestershire sauce
  • 1/8 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon crushed red pepper

Coating

  • 1 cup Kellogg’s® All-Bran Original® cereal
  • 2 tbsp parmesan cheese
  • pinch salt and pepper pinch of each

Sliders

  • 1 tsp olive oil
  • 1/2 cup lower-sodium marinara sauce
  • 8 slider buns halved and toasted if desired
  • 3/4 cup part-skim mozzarella cheese shredded
  • leaves Fresh basil

Instructions

  • Add the mushrooms to a food processor and pulse until they reach a ground meat-like consistency. Set aside.
  • Heat a medium non-stick skillet over medium heat. Add the oil to pan along with the onion, oregano, and garlic. Sauté for about 2-3 minutes or until the onion softens. Transfer to a bowl and set aside to let cool slightly.
  • Once cool, add in the ground mushrooms, ground chicken, basil, parmesan , sundried tomatoes, worchestershire sauce, salt, pepper and crushed red pepper. Shape into 8 (1/2-inch-thick) patties. Refrigerate for 5 minutes to firm up.
  • While chilling, add the Kellogg’s® All-Bran Original® cereal and parmesan cheese to a small food processor and pulse until it breaks up into a bread crumb like consistency. Season with a pinch each of salt and pepper. Transfer the All-Bran mixture to a shallow pie plate.
  • Wipe down the pan and add in another teaspoon of oil over medium high heat. Carefully toss the chicken patties in the All-Bran crumbs until they are coated on all sides. Add them to the pan and cook until golden brown on both sides and reach an internal temperature of about 165 F, about 5-6 minutes per side.
  • Preheat broiler and place the bottom halves of the slider buns on a baking sheet. Top with a spoonful of marinara sauce, then the chicken patty, then another spoonful of sauce, and a sprinkle of mozzarella cheese. Broil until the cheese melts.
  • Garnish each with a basil leaf and the top of the slider bun.

Nutrition

Calories: 410kcal

 

Disclaimer: This recipe was developed in paid partnership with Kellogg’s® All-Bran® , however, as always, all opinions are genuine.

LEGAL: In keeping with good allergy practices, we remind you to be aware of allergens and to check labels on any packaged goods used. This recipe has been tested using Kellogg’s® products. Results with other products may vary.

 

Last Updated . Published By 36 Comments

Vegan Pesto Gluten Free Pasta Salad | Healthy Summer Potluck Recipe

This vegan pesto gluten free pasta salad recipe was created with HP Canada and will be a hit at any Summer BBQ, cook-out or family potluck.

 Some of you may know that I’m getting married this summer (EEK!) so I have been DIYing some fun gifts for my family and friends. One thing I have been working on for my immediate family is a homemade cookbook. This is a special cookbook that includes some of the dishes that remind me of my childhood but with an Abbey twist. In other words, they’re likely healthier and maybe tastier (sorry mom, I love you.)

A wooden plate with pesto salad with sliced tomatoes.

I’ve been super busy this summer trying to pull together this wedding, so picking up office supplies to pull this little DIY gift off is the last thing on my mind. Thankfully, my awesome HP printer has this awesome HP Instant Ink subscription service that detects when I’m low on ink and sends it to me in the mail. With plans starting at $3.99/month, it also ends up saving me about 50% on my ink purchases so it’s pretty much a win-win scenario. I’ve been printing these recipes on pretty card stock so the quality is really high and just decorating them up with cute stickers, tape and scrapbooking materials. I think they’re going to love it.

A bowl of vegan pesto gluten free pasta salad.

This recipe for vegan pesto gluten free pasta salad is one of the recipes I’m going to be featuring in the book because it was inspired by my dad’s basil garden. My father was always super proud of his incredible crop of basil every summer, and he usually had so much of it, he always made cheese-free pesto.

It wasn’t that he didn’t get the memo about putting cheese in pesto, it was just that my mom had a strange phobia of the stuff. Actually, though – like it wasn’t allowed in our house (especially not the super strong parmesan).

My Take on Vegan Pesto in a Gluten Free Pasta Salad

So this recipe for Vegan Pesto and Gluten Free Pasta Salad is for parents and sister, Skye. The basil pesto part is all for Dad. The no-cheese policy is for my mom. And I opted for a gluten free pasta for my sister who is cutting back on gluten to help control her IBS symptoms.

An overhead photo of a vegan pesto pasta salad on a wooden plate.

The vegan pesto starts with a few cups of fresh basil leaves, plus a combination of almonds and pine nuts. I love the traditional pine nuts, but my goodness they are pricey. I also find that almonds add a richer flavour. Then I add a little fresh garlic, lots of bright lemon juice and my secret ingredient- avocado!

The avocado really softens the flavour of the basil, adds a creamy texture and it eliminates the need for added oil! I much prefer the consistency and flavour compared with traditional pesto which I find always tastes oily and grainy.

This vegan pesto gluten free pasta salad recipe was created with HP Canada and will be a hit at any Summer BBQ, cook-out or family potluck.

Once I dress my gluten free pasta with the vegan pesto I throw in lots of bright summer Mediterranean flavours. I used colourful tomatoes, a can of chickpeas for protein, and some briny salty olives that helps make up for the saltiness of the missing parmesan cheese.

The result is a perfect potluck pleaser that everyone at the family BBQ will love and be able to enjoy because its vegan, dairy free and gluten free.

A plate of pasta salad coated in pesto.

Watch me create this recipe in my latest Youtube video and start to build this lovely wedding gift for my family.

You’ll also want to subscribe to the channel HERE because we will be sharing two more recipes from my family cookbook soon!

What are your favourite Summer potluck recipes? Have you tried making vegan pesto? Do you have a gluten free pasta salad recipe you love? Leave me a comment below with your favourites!

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Vegan Pesto
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4.75 from 12 votes

Vegan Pesto Gluten Free Pasta Salad | Healthy Summer Potluck Recipe

This vegan pesto gluten free pasta salad will be a hit at any Summer BBQ, cook-out or family potluck.
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Salad
Cuisine: Mediterranean
Servings: 6 -8 people
Calories: 410kcal
Author: Abbey Sharp

Ingredients

Pesto

Pasta Salad

Instructions

  • Puree the basil, almonds, pine nuts and garlic together in the food processor until they reach a paste-like consistency. Add in the lemon juice and avocado and continue to puree until smooth. Season with salt and pepper, to taste.
  • Meanwhile, cook the pasta according to package directions and allow to cool to room temperature.
  • Mix the pasta with the pesto, tomatoes, chickpeas and olives. Top with pine nuts and almonds and enjoy at room temperature.

Video

Nutrition

Calories: 410kcal

Disclosure: This recipe was developed in paid partnership with HP, however, as always all opinions are genuine. This post may contain affiliate links. If you purchase from the link, I make a small commission that adds no cost to you, but helps me pay for my blog! Thanks for your support.

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Are All Calories Created Equal? Why Calorie Counting Doesn’t Work Part 2

Are all calories equal? How does metabolism come into play with calorie counting? If you’re following along in this discussion, a few weeks ago, we covered Calorie Counting as a method of weight loss Part 1. We discussed some tricky calorie counting pitfalls on nutrition labels which you should totally check out, and now we are back to look at round two.

Are All Calories Equal?

“I have a dream that one-day food would not be judged by the content of its calories but by the content of its character!”

1=1. X=X. Calorie=Calorie? We used to think that managing your weight was as simple as burning the same amount of calories that you consume each day, but new evidence suggests that in some cases quality may trump quantity. A calorie worth of steak is different than a calorie worth of coconut oil. A calorie worth of barley is different than a calorie of worth of honey. Food consists of proteins, fats, carbohydrates, water, and micronutrients all of which are found in varying proportions.

Playing accountant with our bodies as a balance sheet does not do this complex energy system justice as it is very very intricate. While fats are 9 kcal on the gram and carbs are 4 kcal on the gram, you may think eating lower fat may be better for weight loss. However, research suggests that low fat diets are often filled with unsatiating refined carbs, which may cause you to eventually take in more calories overall. This is part of the thinking behind the recent praise of full-fat dairy, where experts believe that the extra fat boosts satiety enough to turn us away from snacking on higher sugar, refined foods. Eating 100 calories worth of avocado will likely keep you a lot more full than eating 100 calories worth of candy so that at the end of the day, you’ll be able to consume fewer calories without feeling hungry.

An image of a scale with measuring tape on top.

Aside from the satiety factor of macronutrients, new research is looking into the potential metabolism boosting properties of food. Coconut oil is probably one of the most talked about examples thanks to the unique way its medium chain fatty acids are metabolized in the body. So while the effect is potentially negligible, it’s possible that only a portion of the 100 calories you consume of coconut oil will be absorbed and “counted” by your body.

Further, the way food is cooked may have an impact on the available nutrients. You may have heard about the Sri Lankan undergraduate student who found a way to cut the calories of rice in half simply by adding coconut oil, and letting it cool down before eating it. The idea is that you can change the starch composition to be “resistant” to digestion, so that essentially, we just don’t absorb the calories in it. The same thing happens in other starchy foods like peas and potatoes. I bet you weren’t taking that into consideration when you calculated the calories in your leftover fried rice.

Metabolism Difference Between People and Calorie Counting

You may know people who eat like a competitive eater and don’t gain an ounce, and others who eat and exercise around the clock, but can’t seem to lose weight. Sex, age, ethnicity, activity level, and genetic predisposition will all influence your metabolism (aka. your body’s ability to generate energy from the foods you eat). So while two people could be put on the same basic 2000 calorie diet, the way those calories are used in the body could look totally different. For example, one twin study gave 12 pairs of male twins an excess of 6000 kcal/week to see the differences among individuals in handling long-term overfeeding. Even though they all ate the same amount, there were marked differences between the sets of twins, not between the twins. Clearly, calories are not equal between people and genetics play an important role.

A drawing of two person on a scale.

Another factor that can alter energy metabolism is exposure to cooler environments (this is the only good thing about Canadian winters). Research suggests that you burn more calories when you’re in cooler conditions as a way of warming us up. Remember, a calorie is just the amount of energy needed to warm water! So that “100 calorie pack” of cookies you ate in Canada in February may actually be metabolized differently than the same cookies you ate in LA in July. A dietitian once told me that our bodies are really smart, and I have never forgotten that sentiment. Sometimes they’re smarter than us, and will alter metabolism to protect our health.

There is also within differences in caloric needs on a day to day basis. Just think about a typical day… what every day look like? Does it involve exactly 130 brush strokes to clean your teeth, 10561 steps, 19 squats, 7 flights of stairs, 10.1 lbs of groceries carried…each and every day. Of course not! Everyday is different and with that, you expend a wide range of calories. Measuring calorie counting our intake is only as useful as carefully measuring your caloric output. It’s not as neat and tidy as you think.

Calorie Counting Alternative

If you haven’t been able to tell, I believe that calorie counting to lose weight is not the best approach. So what do we do instead? It’s called mindful eating. Being mindful of what we are eating, when, how often, and honing in on our built-in hunger and satiety cues are better indicators of our energy needs than that of an arbitrary number. Being aware of the quality of our diet, how well it nourishes us, keeps us satisfied and makes us feel is much more important for overall health and weight management. We know that some foods will keep us feeling fuller longer (like fibre or protein), so by default, if we are including a variety of these naturally healthful foods in our diet AND listening to our bodies hunger cues, we will naturally just eat less.

Weight gain photo.

A Few Quick & Dirty Take Aways on Calorie Counting

  1. Calories count, sure, but don’t worry about counting calories.
  2. Choose foods most often that come without a nutrition label like vegetables, fruits, and unprocessed meats.
  3. Listen to your body to guide your eating behaviours and tell you when to start eating and when to stop.

Have you been calorie counting? Have you found it useful? Leave me a comment below about what your weight loss strategies have been! Also, be sure to check out Part 1 if you missed it!

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Thai Peanut Hummus Dip | Gluten Free, Vegan, Healthy

DISCLAIMER: This post was developed in sponsored partnership with Peanut Bureau, however, as always, all opinions are genuine.

This Thai Peanut Hummus dip was created with the Peanut Bureau and will become your favourite hummus recipe. It’s sweet, tangy, nutty and spicy and is totally gluten free, vegan and super healthy.

I’ve always been a hummus lover. I slather it on chicken breasts, pizza, quesadillas and in burgers. But hummus doesn’t always have to mean the classic chickpeas + tahini + lemon + garlic + oil combination. Why not shake things up with some exotic flavours? That was the inspiration for this Thai Peanut Hummus Dip.

A red bowl containing peanut hummus dip.

How to Make Thai Peanut Hummus Dip

I love Thai flavours. I actually recently shared a recipe for amazing chicken satay that will literally blow your mind. So when I started thinking about making Thai Peanut Hummus dip, my mouth automatically started watering.

This recipe starts with your usual hummus base- chickpeas, but instead of tahini (which is essentially sesame butter), I use my go-to breakfast staple; natural peanut butter. I love the nutty sweetness and body it gives this dip, especially with a squirt of spicy sriracha, a little sweet coconut sugar, and the zing of lime juice in there.

An overhead photo of a peanut hummus dip in a bowl.

This Thai Peanut Hummus dip will help you spice up your snacking routine!

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A pinterest image of an overhead photo of dip in a red bowl with the text overlay \"THAI peanut hummus dip gluten free - vegan - healthy.\"

This Thai Peanut Hummus dip is a great healthy snack that’s perfect for bringing to summer cookouts, BBQs or potlucks. I love that peanuts provide a satisfying trio of protein, fibre and healthy fats to keep me fuller longer and that this recipe is totally vegan, dairy free and gluten free. In other words, it’s ideal for a crowd with multiple dietary restrictions.

A red bowl of peanut hummus dip with sliced vegetables in the background.

Have you tried putting a twist on a classic with my Thai Peanut Hummus dip? What are some of your favourite flavour combinations that you would love to see in a hummus? Leave me a comment below and I’ll get experimenting!

A pinterest image of a dip in a bowl with the text overlay \"THAI peanut hummus hummus dip gluten free - vegan - healthy.\"

A pinterest image of an overhead photo of dip in a red bowl with the text overlay "THAI peanut hummus dip gluten free - vegan - healthy."
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5 from 1 vote

Thai Peanut Hummus Dip | Gluten Free, Vegan, Healthy

This Thai Peanut Hummus dip will become your favourite hummus recipe. It's sweet, tangy, nutty and spicy and is totally gluten free, vegan and super healthy.
Prep Time5 minutes
Total Time5 minutes
Course: Dip
Cuisine: Thai
Servings: 8 people
Calories: 300kcal
Author: Abbey Sharp

Ingredients

Hummus

Garnish

  • Salted peanuts finely chopped
  • 1 green onion sliced on a bias
  • 2 tbsp cilantro leaves
  • Sriracha if desired

Instructions

  • In a food processor, puree the dip ingredients until smooth. Transfer to a serving bowl.
  • Top with peanuts, green onion, cilantro and an extra drizzle of sriracha, if desired. Serve with fresh cut veggies or baked pita chips.

Nutrition

Calories: 300kcal

Disclosure: This recipe was made in paid partnership with the Peanut Bureau, however, all opinions are genuine. This post may contain affiliate links. If you purchase from the link, I make a small commission that adds no cost to you, but helps me pay for my blog! Thanks for your support. 

Last Updated . Published By 2 Comments

Gluten Free Beer Can Chicken with Asian Glaze | Father’s Day BBQ Recipe

Need a great Father’s Day BBQ Recipe? This Gluten Free Beer Can Chicken is packed with Asian flavour thanks to a Chinese Five Spice Rub and an addictive Hoisin Glaze. See, I love you dad.

A plate with sliced chicken with grilled asparagus.

Let’s be honest. Father’s Day has never had the massive excitement that we see with Mother’s Day. Father’s Day is really about two things. Okay, well, three things if you count dad. Father’s Day is about BBQ and Beer. I also have a great recipe for beer brussels sprouts slaw that is TOTS dad approved. If you haven’t seen my collab video with my BFF Fidel Gastros, now is definitely a good time.

Gluten Free Beer Can Chicken with Sexy Asian Flare

Okay, so what else can I do with BBQ & Beer? Obviously Gluten Free Beer Can Chicken! So traditionally beer can chicken is a borderline trashy dish, but not my version. First of all, I use a gluten free beer to keep it GF for my sister. I then start by adding lemongrass, scallion, and ginger to my beer cans. Then I make a rub of lemongrass, ginger, garlic, and five spice (which is addictive BTW). Once I prop my little chicken onto its beer can pedestal, I slather it with a hoisin sauce based glaze. Yes, it feels a bit invasive to shove a beer can up the cavity of your poor unsuspecting chicken, but hey, the results of this Gluten Free Beer Can Chicken will be worth the pervy move.

A pinterest image of a whole chicken with the text overlay \"Gluten Free Beer Can Chicken with Asian Glaze.\"

The whole idea of beer can chicken is that the flavour inside the beer helps to aromatize and flavour the chicken, while adding MUCHO moisture to the meat. And since we are also adding ingredients TO the can, it amplifies this flavour even more. See, it’s totally possible to make a gluten free beer can chicken that looks and tastes a hell of a lot more classy than it potentially is.

 

Gluten free beer can chicken served on a plate.

So skip the token ties (how many ties does a man need?), or to obligatory power tools (let’s be honest, most men will never use that new cool wrench), this Healthy Beer Can Chicken says, “I love you dad, and I’m hungry. So let’s eat, k?”

An overhead photo of a plate of sliced chicken with grilled asparagus.

What are you planning to make dad for Father’s Day? Have you tried making healthy beer can chicken? What flavours would YOU want to put in the can?

beer can chicken

Recipe testing by RD2B Shane Kwong

A plate with sliced chicken with grilled asparagus.
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5 from 2 votes

Gluten Free Beer Can Chicken with Asian Glaze | Father’s Day BBQ Recipe

Need a great Father’s Day BBQ Recipe? This Gluten Free Beer Can Chicken is packed with Asian flavour thanks to a Chinese Five Spice Rub and an addictive Hoisin Glaze. See, I love you dad.
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Main Dish
Cuisine: American
Servings: 4 people
Calories: 410kcal
Author: Abbey Sharp

Ingredients

Rub

  • 1 Tbsp Lemongrass paste
  • 1 tsp Ginger finely grated
  • 1 tsp Garlic finely grated
  • 1 tsp Salt
  • pinch Pepper
  • 2 tsp Five spice powder
  • 1 tsp vegetable oil

Glaze

  • 2 Tbsp gluten free Hoisin sauce
  • 1 tsp Fish sauce
  • 1 tsp Lime juice
  • 1 tsp Ginger finely grated
  • 1 Tbsp Scallion
  • 1 tsp coconut sugar

Chicken

  • 1 whole chicken 4 lb chicken, neck and giblets removed, and chicken rinsed and dried well
  • 1 can of gluten free beer
  • 1 piece lemongrass cut into quarters and bruised
  • 1 scallion cut in pieces
  • 1 inch of coarsely chopped ginger

Instructions

  • Preheat your BBQ to medium-high (about 375F).
  • In a small bowl, mix together the rub ingredients. Set aside.
  • In another bowl, mix together the glaze ingredients. Set aside.
  • Drink about half of the beer (yay for drinking while cooking) and insert the lemongrass, scallion and ginger into the can. Place the can on a flat surface.
  • Rub the chicken with the assembled rub and maneuver the chicken cavity over the beer can. I know, it feels wrong, but it will be so right.
  • Place the chicken into the centre of the BBQ grate, balancing the chicken like a tripod on the can and two legs.
  • Cook the chicken on medium-high indirect heat (so the burners should not be directly under the chicken). Cover with a lid and cook for about 1 hour to 1 1/4 hours, or until the breast reaches 165 F, and the thigh reaches an internal temperature of 180 F. Check it by 50 minutes to see if it’s getting close and in the last 15 minutes or so, brush on the BBQ sauce.
  • Remove the chicken from the grill and throw out the beer can. Cover it with aluminum foil for about 10 minutes before carving it up and serving.

Video

Nutrition

Calories: 410kcal

Disclaimer: This post contains affiliate links, meaning, I may make a small commission if you purchase something. However, all opinions are genuine.

 

Last Updated . Published By 8 Comments

Homemade Vegan Bieber Tails | Unique Healthy Version of Beaver Tails

These adorable Healthy Homemade Vegan Bieber Tails are created in partnership with Flatout Flatbread. They’re my healthy version of the beloved Beaver Tails made with almond butter, fruit and a vegan nutella.

An overhead photo of a homemade beaver tail.

When I was a kid, my grandmother used to take my cousins and I to the Toronto Ex (CNE) every summer. We would see the farm animals, ride on the midway, and eat over the top foods like Beaver Tails until we were sick.

If you have never had Beaver Tails, they’re essentially a slab of dough that’s been deep fried into a flat doughnut, coated in a ton of cinnamon sugar and then topped with sweet spreads and candy. They’re delicious.

A pinterest image of a beaver tail with the overlay text \"Vegan Beaver Tails with Nutella Drizzle & Almond Butter.\"

I won’t lie. I love doughnuts, so I naturally love large doughnuts like Beaver Tails but I don’t have the metabolism of my former 6-year-old self. So I set out to make my own version – healthy vegan Beiber Tails with a natural almond butter spread, a vegan nutella drizzle and lots of fresh fruit.

Why Bieber Tails, you may ask?

Well, I did name these Beaver Tails but then I got a lovely letter in my e-mail box telling me that was a no-no because Beaver Tails is trademarked. Real talk time- mine are really a super not a close copy of the deep-fried version but still, I vowed to change the name. I’m Canadian, my memories at the Toronto CNE eating these bad boys are totally Canadian. You know what else is Canadian? JUSTIN BIEBER!! Bieber Tails it was! Gotta love the Biebs.

How to Make Healthy Homemade Vegan Bieber Tails More Then Just a Fantasy

It starts with my go-to wraps – Flatout flatbreads. These versatile high fibre wraps hold a special place in my heart, so much so that I use them for everything I can dream up. From my new banana roll-ups on a stick, to my cheesecake stuffed crepes, healthy enchiladas, hummus quesadillas, and spicy sausage pizza – there’s a lot you can do with these wraps.

In this recipe, I’m using the Multigrain with Flax which packs an incredibly impressive 8 grams of fibre and 7 grams of protein per 140 calorie wrap. And that doesn’t even count all the yummy ingredients I’m about to put on top of my healthy homemade vegan beaver tails.

A few beaver tails on a serving plate with a bag of flatout flatbread beside it.

The great thing about this recipe is that you don’t have to make dough from scratch OR schlep out the deep fryer. Sometimes going the healthy route is not only calorie saving, but also time saving, too!

To make my beaver tails crispy, I put a touch of coconut oil into a nonstick skillet and lightly pan-fry my Flatout breads until they start to bubble lightly and turn a golden brown. Then very quickly, I give them a light sprinkling of cinnamon and coconut sugar.

A beaver tail made out of flatbread with strawberries and bananas on top.

Next is the fun part- we get to decorate our healthy vegan bieber tails! I start with a smear of natural almond butter for a boost of healthy fats, protein and fibre. This acts as the glue for lots of fun fruity toppings.

I used sliced bananas, strawberries, toasted coconut, pumpkin seeds, almonds and cacao nibs on mine, but feel free to whip up your own decadent and nutritious combinations. You could experiment with a range of nutritious nuts, fruits and spreads on your healthy homemade vegan bieber tails!

Two homemade beaver tails made with flatbread.

To finish my dessert off the way I always did at the fair, I make an easy homemade vegan nutella that’s so much better for you than the store bought kind. It’s much lower in added sugar, and is made with unsweetened cocoa powder and a ton of actual hazelnuts. You can feel a lot better about letting your kids lick a little of this nutella right off the spoon.

A bag of flatout flatbread.

Have you tried making healthy homemade vegan beiber tails? What fun toppings did you always order on your Beaver Tails when you were a kid? Leave me a comment below with some of your favourites! I would love your ideas!

A pinterest image of beaver tails with the overlay text \"Vegan Beaver Tails with Nutella Drizzle & Almond Butter.\"

An overhead photo of a homemade beaver tail.
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5 from 2 votes

Homemade Vegan Bieber Tails with Almond Butter & Healthy Nutella Drizzle

These adorable Healthy Homemade Vegan Beaver Tails are everything you remember from your childhood, without the crazy calories and fat.
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Dessert
Cuisine: Canadian
Servings: 8 (1/2 Beaver Tails)
Calories: 420kcal
Author: Abbey Sharp

Ingredients

Beaver Tails:

Toppings

  • 1/2 cup natural almond butter softened
  • 1 Banana thinly sliced
  • 8-12 strawberries hulled and thinly sliced
  • 1/4 cup unsweetened flaked coconut toasted
  • 1/4 cup pumpkin seeds toasted
  • 1/4 cup almond slices toasted
  • 1/4 cup cacao nibs
  • 1/2 Recipe Abbey's Kitchen Vegan Nutella

Instructions

  • Preheat a large nonstick skillet over medium heat and add in a teaspoon of the coconut oil. Pan-fry each Flatout flatbread in the pan until golden on both sides. Transfer to a baking tray lined with paper towel and immediately sprinkle with 1/4 tsp cinnamon and 1/2 tsp coconut sugar. Continue with the remaining three Flatouts.
  • Divide the almond butter between each Beaver Tail, then top with the bananas, strawberries, nuts, seeds and cacao nibs.
  • Finish with a drizzle of the vegan nutella sauce, split with a friend and enjoy the nostalgia!

Nutrition

Calories: 420kcal

 

Disclaimer: This recipe was developed in paid-partnership with Flatout flatbread, however, all opinions are genuine. This post may also contain affiliate links, meaning, I may make a small commission if you purchase one of them.