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Dr. Laura Pipher

A Few of My FAVOURITE Recipes

When making dietary changes often times people assume that healthier recipes will be FAR too complicated to be worth the time, and as a result they will be forced to deprive themselves of full flavoured food.

Well let me tell you, you CAN have your cake and eat it too (figuratively speaking).

Living a busy life as I do, and being used to that “student status” (aka low budget), my healthy recipes have always had  to be 3 things:

  • EASY
  • Have the LEAST amount of ingredients humanly possible (and ingredients that can be used MORE THAN ONCE!)

With those 3 criteria you’d be surprised at the number of DELICIOUS recipes I have been able to find, make more than once, and use the ingredients over and over so they NEVER go to waste.

So here I will share a few of my personal favourites!

 Gluten free Dairy Free Muffins- I PROMISE you will never be able to tell the difference (I have guinea pigs). These delicious little bites can be eaten at anytime of the day and the only problem I have found with them is keeping them in the house! They can be personalized to your liking adding toppings such as : coconut, chocolate chips, dried fruit, nuts, or kept simple!

Dairy-free “cheese sauce”- This sauce is amazing, and also, very easy! If you do not keep nutritional yeast in the house already, now is the time to start! Nutritional yeast can be used in a variety of different dishes including any roasted vegetables (I like it best sprinkled on cauliflower & broccoli), & as a great topping for popcorn. I would suggest making this sauce and warming it up in a pan rather than bake it with the pasta, as I found this dried the sauce out too much. This sauce can also be used on vegetables as a “cheese sauce” substitute.

Spaghetti Squash Bake- Spaghetti squash is a great substitute for a bowl of pasta, packing a dense nutrient punch, with far less calories. Start by slicing a spaghetti squash in half, scoop out the seeds and brush with olive oil. Place face down on a baking sheet and bake at 365 degrees F for about 30min (until a fork can easily go through the skin). While that is baking cook the sauce of your choice (I prefer tomato) and pan fry some vegetables & protein (eg. mushrooms, onions, shrimp). Take the cooked squash out of the oven, use a fork to fluff up the “spaghetti” and fill the squash half with your protein, vegetables, sauce & cheese if you want. Place back in the oven for 5 more minutes, let sit for 10 minutes, and voila, pasta bowls for all!

Yours In Health

Laura Pipher,

Naturopathic Intern

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