Tag: healthy

  • Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

    Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

    Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

    This is a quick and easy meal full of powerful flavour that you can throw together in minutes from a handful of cupboard ingredients. The starring green is delicate baby bok choy which is lavished with ginger, chili, and crispy garlic, then braised just enough to make it tender with a bit of a bite. Serve it on green onion-studded rice, top it with an egg, and you’re done.

    Spicy Ginger and Garlic Braised Bok Choy with Egg and Rice

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    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 cup jasmine rice
    • 1 tablespoon sesame oil
    • 1 Thai chili
    • 6 cloves garlic peeled and sliced crosswise
    • 1 1-inch piece of gingerroot sliced into matchsticks
    • 1 teaspoon Sichuan peppercorns crushed with a rolling pin
    • 4 baby bok choy quartered, rinsed, and held in cold water
    • 1 tablespoon seasoned rice vinegar
    • 2 green onions green and white parts sliced
    • 1 tablespoon extra-virgin olive oil
    • 4 organic eggs
    • 1 teaspoon black sesame seeds

    Method
     

    1. Cook rice according to package directions. Keep warm.
    2. In large skillet, on medium-high, heat sesame oil and sauté chili, garlic, and ginger for about 2 minutes, stirring constantly to keep garlic from burning. Add crushed peppercorns. Lower heat slightly, drain bok choy pieces and, without drying them, add to pan and sauté for a further 2 minutes, stirring constantly. The garlic should start to get crispy but if it doesn’t, turn heat up slightly. Add vinegar and remove from heat.
    3. Add green onions to cooked rice and stir to combine.
    4. Place a scoop of rice on each of 4 plates, place 4 quarters of bok choy on top, being sure to include crispy garlic, chili, and ginger. To a skillet, add 1 tablespoon olive oil and fry eggs. Place one fried egg on each plate atop rice and bok choy. Sprinkle with black sesame seeds.

    by Helena McMurdo

    Recipe Courtesy of Alive Magazine

  • Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

    This is a refreshing kale salad highlighted by juicy red grapefruit. Thinly sliced kale and a slightly spicy dressing of garlic, grapefruit juice, paprika, and crushed red pepper flakes give this spring salad a zingy flavour. The whole thing gets topped with a crunchy buckwheat and pumpkin seed granola for an interesting texture.

    Kale and Grapefruit Salad with Buckwheat and Pumpkin Seed Granola

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    Servings: 8
    Ingredients Method

    Ingredients
      

    Buckwheat and pumpkin seed granola
    • ½ cup raw buckwheat
    • ½ cup raw pumpkin seeds
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon honey
    • ¼ teaspoon hot smoked paprika
    • ⅛ teaspoon salt
    Salad
    • 2 bunches cavolo nero central ribbed removed and sliced lengthwise to make about 4 cups
    • 3 tablespoons extra-virgin olive oil 1 teaspoon reserved
    • 2 ruby red grapefruit cut in sections, and ⅓ cup juice reserved
    • 1 small garlic clove peeled and crushed
    • ¼ teaspoon hot smoked paprika
    • ¼ teaspoon dried red pepper flakes
    • 1 teaspoon honey
    • ⅔ cup sliced green onion (white and green part)
    • 1.7 ounces radish microgreens (about 1 cup)

    Method
     

    1. Preheat oven to 350 F°. Line baking sheet with parchment paper.
    2. In small bowl, combine, buckwheat, pumpkin seeds, 1 tablespoon olive oil, 1 tablespoon honey, 1/4 teaspoon hot smoked paprika, and pinch of salt. Spread mixture out on parchment paper in even layer and bake in preheated oven for 10 minutes, stirring at  4- and 8-minute marks. Remove from oven and allow to cool without stirring.
    3. In Mason jar or small bowl, measure out 3 tablespoons olive oil. Remove 1 teaspoon and add to large bowl with kale. With clean hands, massage kale for a few minutes, working oil into kale. Set aside.
    4. Add reserved 1/3 cup grapefruit juice to Mason jar with 1/4 teaspoon red chili flakes, 1/4 teaspoon hot smoked paprika, crushed garlic, and 1 teaspoon honey. With your hands, break up half of granola mixture and add to kale with radish microgreens, green onion, and 3 tablespoons of dressing. Toss to combine.
    5. Arrange salad in serving bowl or platter and place grapefruit pieces overtop. Break remaining granola into bite-size chunks and add to top of salad.

    by Helena McMurdo

    Recipe Courtesy of Alive Magazine

  • The heart-gut connection

    The heart-gut connection

    The heart-gut connection

    How a healthy gut improves your heart (and vice versa)

    Most cases of premature cardiovascular disease are preventable. A growing body of research points to an oft-overlooked factor that can help you avoid heart disease and improve your overall wellness: the heart-and-gut connection.

    Your gut microbiome influences your heart health

    Researchers have found that most adults have poor gut health, with the majority of people experiencing regular symptoms, including bloating, cramping, and abdominal discomfort, that indicate an opportunity for gut-health improvement.

    Research shows that a healthy gut may have the following effects:
    ● improved cholesterol numbers
    ● better blood pressure support
    ● better fat metabolization
    ● healthier heart contractions and regular heartbeat maintenance

    This link between a healthy gut and a healthy heart is likely due to the chemical compounds produced by the good bacteria in your digestive system, as well as how a healthy gut is better equipped to help process and break down the foods you eat. And many of the things that affect gut health have also been linked to heart health.

    Take smoking as a prime example. Smoking is one of the biggest risk factors for heart disease, and smokers also have higher numbers of “bad” bacteria in their guts compared to those who don’t smoke (on par with those who have IBD).

    Improve your lifestyle and improve the heart-gut connection

    Your gut health has a direct correlation with heart health, and the things that are good for improving your cardiovascular wellness are also associated with enhanced gut health. Both aspects of your health are influenced by the same lifestyle factors, allowing you to tackle these two major health concerns in a significant and practical way.

    Eat more fibre

    Foods rich in fibre, including fruits, veggies, and whole grains, promote gut health, reducing harmful compounds linked to heart disease.

    Fibre doesn’t just improve gut health, but it’s also directly linked with improved cardiovascular health. A study following participants on a high-fibre diet over six months reported a 15 percent reduction in systolic blood pressure, 28 percent lower blood sugar levels, and 23 percent reduced triglyceride levels.

    • Eat less processed foods, which throw off the gut microbiome, leading to increased inflammation, and are also linked to a significant increase in heart disease.
    • Eat more fermented foods like yogurt and sauerkraut, which help populate your gut with beneficial bacteria while improving cholesterol levels and other heart disease risk factors.
    • Exercise regularly to significantly reduce heart disease risk and improve the diversity and abundance of beneficial bacteria in your gut.
    • Increase your hydration to support healthy digestion and maintain the balance of bacterial and immunological functioning in the gut.
    • Regularly wash your hands, which minimizes the risk of introducing bad bacteria into your gut.

    by Joshua Duvauchelle

    Article Courtesy of Alive Magazine

  • Climb beyond your limits

    Climb beyond your limits

    Climb beyond your limits

    How to adopt healthy habits, one step at a time

    Habit stacking for health and fitness

    Habit stacking is the process of slowly pairing an established habit with a new one to create transformation over time. For example, if you’re already going for daily walks, why not try adding a five minute guided mediation while doing so?
    A big part of what habit stacking refers to is having discipline. That can manifest in a lot of ways, but whatever a person is doing, having discipline is what ensures it gets done.

    The power of a focused mindset

    Habit stacking requires a lot of work to build, hone, and adhere to routines, but it’s important to recognize that we’re also human. There are days we don’t feel like doing it. In these times, try slogans that motivate you. If you’re looking for an excuse to skip the gym, you might use, “I’m a person who goes to the gym when I don’t feel like going to the gym.” But it’s also important to listen to your body’s needs.
    For anyone who wants to make changes this year but feels overwhelmed or fears failing, try embracing the process. Transforming your life in 2026, whether that means adopting a plant-based diet to improve your heart health or focusing your workouts on improving your metabolic fitness, happens one step at a time.

    Habit stacking for all levels

    Ready to get stacking? Whether you’re a newbie or a habit-changing pro, this guide will help you make positive changes more easily.

    LevelFormulaExample
     beginnerAfter/before [current habit], I will [new habit].After I make tea in the morning, I will journal for 5 minutes.
     intermediateAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2].Before I close my laptop for lunch, I will spend five minutes listening to a guided meditation. After I finish my lunch, I will take a 15-minute walk before I return to work.
     advancedAfter/before [current habit], I will [new habit 1]. After [new habit 1], I will [new habit 2]. After [new habit 2], I will [new habit 3].Repeat another chain of habits in a different part of the day.After I take my vitamins in the morning, I will put on my workout clothes. After I get dressed, I’ll go for a 20-minute run. After my run, I’ll drink a glass of water.After I eat dinner, I will wash my dirty dishes. After the dishes are clean, I will wipe down the kitchen. After the kitchen is clean, I will do 15 minutes of yin yoga.

    by Karli Petrovic

    Article Courtesy of Alive Magazine

  • Oat and Flax Crackers with Avocado Ranch Dip

    Oat and Flax Crackers with Avocado Ranch Dip

    Oat and Flax Crackers with Avocado Ranch Dip

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    Servings: 16
    Ingredients Method

    Ingredients
      

    • 3 tablespoons ground flaxseed
    • 13 tablespoons warm water divided
    • 1 cup finely ground oat flour
    • 1 cup quick-cooking oats
    • 2 tablespoons flaxseeds
    • 6 tablespoons nutritional yeast divided
    • 3 tablespoons melted coconut oil
    • 1 19 oz. can chickpeas drained and rinsed
    • 1 large ripe avocado peeled and seeded
    • ¼ cup apple cider vinegar
    • 1 tablespoon extra-virgin olive oil
    • 1 tablespoon onion powder
    • 1 teaspoon garlic powder
    • 3 tablespoons finely chopped fresh dill or 1 tablespoon dried dill

    Method
     

    1. Preheat oven to 325°F.
    2. In small bowl, whisk together ground flaxseed and 9 tablespoons water. Set aside for 5 minutes to allow flax mixture to thicken.
    3. Meanwhile, in medium bowl, whisk together oat flour, oats, flaxseeds, and 3 tablespoons nutritional yeast. Make a well in centre of dry ingredients and add coconut oil and reserved flax mixture. Stir together with a fork until a dough forms.
    4. Place large piece of parchment paper on clean work surface. Place dough in centre of parchment and gently press into a rectangle shape. Cover dough with another piece of parchment paper and roll, still covered, into a 12 x 10 inch rectangle. Remove top piece of parchment, trim as necessary, and cut dough into 1 inch squares. Using a spatula, transfer squares to parchment-lined baking tray, leaving a little room between each one. Reroll any trimmed pieces of dough and cut into more crackers.
    5. Bake crackers until golden brown and crisp, about 40 minutes. Transfer crackers to wire rack; cool to room temperature. Crackers may be stored in an airtight container at room temperature for up to 1 week.
    6. For avocado ranch dip: to food processor or blender, add chickpeas, avocado flesh, apple cider vinegar, olive oil, onion powder, garlic powder, dill, remaining 1/4 cup water, and 3 tablespoons nutritional yeast. Blend until smooth and creamy. Dip may be refrigerated in an airtight container for up to 1 week.
    7. Serve oat and flax crackers alongside avocado ranch dip and enjoy!

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Banana Chocolate Zucchini Bread

    Banana Chocolate Zucchini Bread

    Banana Chocolate Zucchini Bread

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    Servings: 12
    Ingredients Method

    Ingredients
      

    • 1 cup buckwheat flour
    • ¼ cup hemp hearts
    • 3 tablespoons raw cacao powder
    • ½ teaspoon baking soda
    • ½ teaspoon fine sea salt
    • 1 teaspoon ground cinnamon
    • 1 small zucchini coarsely grated
    • 2 large, over-ripe bananas well mashed
    • 2 tablespoons maple syrup
    • 2 tablespoons coconut oil melted and cooled slightly
    • 1 teaspoon vanilla extract
    • 2 large organic eggs

    Method
     

    1. Preheat oven to 350°F. Line a 4 x 8 inch loaf pan with parchment paper and set aside.
    2. In large bowl, whisk together flour, hemp hearts, cacao powder, baking soda, salt, and cinnamon until well combined.
    3. Squeeze out any excess water from grated zucchini before adding to a medium bowl along with mashed banana, maple syrup, coconut oil, vanilla, and eggs. Whisk together until well combined.
    4. Add wet ingredients to dry ingredients and, with a rubber spatula, fold together until just combined. Pour batter into prepared loaf tin and bake in preheated oven until a wooden skewer inserted in centre of loaf comes out clean, about 45 to 60 minutes. Let loaf cool in pan on a wire rack until room temperature. Slice and enjoy.
    5. Banana Chocolate Zucchini Bread may be made up to 4 days ahead and refrigerated in an airtight container. Enjoy!

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Squash and Lentil Rolls

    Squash and Lentil Rolls

    Squash and Lentil Rolls

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    Servings: 15
    Ingredients Method

    Ingredients
      

    • 1 tablespoon grapeseed oil or coconut oil plus extra for brushing phyllo
    • 1 yellow onion finely chopped
    • 1 pound skin-removed and chopped squash pieces such as kabocha or butternut
    • 1 cup no-salt-added vegetable stock
    • 1 19 oz. can brown lentils drained and rinsed
    • 2 tablespoons tomato paste
    • 2 tablespoons reduced-sodium soy sauce
    • 1 tablespoon dried Italian herb blend
    • 2 tablespoons ground flax
    • ½ cup quick-cooking oats
    • 12 sheets phyllo pastry

    Method
     

    1. Preheat oven to 400°F.
    2. In medium saucepan, heat oil over medium heat. Add onion and cook, stirring often, until softened and translucent, about 5 minutes. Add squash and vegetable stock. Bring mixture to a simmer; cover and let cook until squash is easily pierced with a fork, about 8 to 10 minutes. With fork or potato masher, mash squash into a chunky paste. Stir in lentils, tomato paste, soy sauce, herbs, ground flax, and oats. Cook, stirring often, until mixture is well combined, warmed through, and thickened, about 4 minutes. Remove from heat.
    3. Place one sheet of phyllo dough with long side facing you on a work surface. Cover remaining phyllo with a very lightly dampened kitchen towel to keep it from drying out. Lightly brush with oil and top with another piece of phyllo. Repeat twice more, resulting in a stack of four phyllo sheets. Place one third of squash and lentil mixture (about 1 1/2 cups) along bottom of phyllo edge in a thin line, spreading it out evenly end to end. Roll up from bottom to completely enclose filling. Place on parchment-lined baking tray and repeat with remaining phyllo and filling. With serrated knife, cut each log into 10 pieces. Bruch each piece with some more oil before transferring baking tray to preheated oven. Bake until phyllo is golden brown and crisp, about 25 to 30 minutes. Enjoy!

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Bridging the gap

    Bridging the gap

    Bridging the gap

    Empowering men to prioritize health

    Stark gender differences exist in seeking both physical and mental health care. Understanding these differences and how professionals can identify those less likely to seek help will aid in developing targeted strategies.

    A 2016 Canadian study published in BMC Family Practice highlighted factors influencing why men are less likely to seek medical help than women. It suggests greater variability in how individuals decide to seek mental health help due to stigma, particularly among men.

    Why it matters

    Prioritizing health is crucial for men, aiding their well-being and positively impacting those around them. When men take care of their health, they can live longer, healthier lives, reducing chronic disease risk and enhancing their quality of life.

    This proactive approach can lead to increased energy, better mental clarity, and positive outlooks, improving interactions with family and friends. Men who prioritize health become role models, inspiring healthier lifestyles within their communities and families, encouraging children to adopt good habits themselves for a healthier next generation.

    Prioritizing men’s health: A call to action

    Men’s reluctance to seek health care, especially for mental health, can have serious consequences. Recognizing the factors deterring men from seeking help is the first step to breaking down barriers.

    Addressing these issues can create a more inclusive health system encouraging men to prioritize their health. However, the challenge lies in turning this knowledge into actionable strategies.

    Physical health

    There is a slightly greater inclination among men to seek help for physical health issues, but improvements are needed. Encouraging regular checkups and educating men about critical health screenings can save lives.

    Mental health

    The gender gap in seeking mental health care highlights the need for a cultural shift. Normalizing conversations about mental health among men and providing resources can help them seek assistance without fear of judgment.

    Regular checkups

    Identifying reluctant men allows for targeted interventions. Health practitioners can reach out, offering information and support to encourage regular health checkups.

    Healthy relationships and work-life balance

    Promoting healthy relationships and balanced lifestyles creates supportive environments, making it easier for men to seek help.

    Improving eating habits and reflecting on unhealthy behaviors

    Educating men on nutrition and the effects of unhealthy behaviors can motivate long-term health changes.

    Supplements and overall health

    While supplements can support health, their use should be informed by healthcare advice, complementing healthy choices rather than replacing them.

    Encouragement for the journey ahead

    To advance, we must break down barriers preventing men from seeking care, creating a society where they feel supported in prioritizing their health, benefiting themselves and those around them.

    Change won’t happen overnight, but with targeted policies, supportive communities, and shifting societal attitudes, we can close the gap in health care seeking between genders. Let’s champion a healthier future for all men, making health care access inclusive and a priority for everyone.

    By Theodore D. Cosco, PhD (Cantab) Cpsychol

    Article Courtesy of Alive Magazine

  • Summer Zucchini Chips

    Summer Zucchini Chips

    Summer Zucchini Chips

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    Ingredients Method Notes

    Ingredients
      

    • 2 medium zucchinis cut into ¼-inch slices
    • 1 ½ cup gluten free panko breadcrumbs
    • ¾ cup grated parmesan cheese
    • ¼ cup salt-free everything bagel seasoning
    • ½ teaspoon sea salt
    • 2 large eggs whisked

    Method
     

    1. Preheat your air fryer to 400°F. On a baking tray or shallow dish, combine panko breadcrumbs, parmesan cheese, and everything seasoning. In a separate bowl, whisk the eggs.
    2. In batches, coat each zucchini slice with the egg mixture. Transfer to the breadcrumb mixture, pressing to make a nice crust on each side.
    3. Air fry zucchini slices in batches. Place slices directly in fryer basket, leaving room for the air to circulate -do not crowd the basket. Cook for 8 minutes, flipping halfway through. Promptly remove zucchini chips from fryer basket and place on a cooling rack. Sprinkle with salt while hot. Repeat with remaining zucchini slices.
    4. Serve with your favorite dipping sauce. Enjoy!

    Notes

    Can’t find everything bagel seasoning? Substitute with ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon poppyseeds, and 2 teaspoons sesame seeds.
  • An elegant afternoon

    An elegant afternoon

    An elegant afternoon

    Celebrate Mom with recipes designed to nourish and delight

    Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion, but it can also offer a wonderfully relaxed celebration.

    With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.

    Herby Chickpea Smash Tea Sandwiches

    Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavor to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavors of cilantro, mint, tangy yogurt, earthy turmeric, and spicy paprika, before being sandwiched with pumpkin seeds and sunflower sprouts. Don’t be fooled by their small size—these sandwiches pack a hearty boost of fiber and protein and a whopping amount of iron too.
    Print Recipe Pin Recipe
    Servings: 16
    Ingredients Method Notes

    Ingredients
      

    • 1 14-ounce can chickpeas drained and rinsed
    • 1 tablespoon capers
    • ¼ cup green onions
    • ½ cup fresh cilantro
    • ¼ cup fresh mint
    • ¼ cup Greek yogurt
    • 1 teaspoon Dijon mustard
    • 1 tablespoon tahini
    • ¼ teaspoon turmeric
    • ¼ teaspoon spicy smoked paprika
    • ⅛ teaspoon salt optional
    • ¼ cup pumpkin seeds divided
    • 1 cup sunflower sprouts divided
    • 8 slices spelt bread or other hearty ancient grain bread

    Method
     

    1. With potato masher, in medium-sized bowl, mash chickpeas. Finely chop capers and add to bowl along with green onions, cilantro, and mint.
    2. In separate bowl, combine yogurt, Dijon mustard, tahini, turmeric, and paprika to make dressing. Pour over chickpea mixture and stir well. Taste for seasoning and add salt, if required.
    3. To assemble sandwiches, lay out 2 pieces of bread and cover each with a thin layer of chickpea mixture. Sprinkle about 1 Tbsp pumpkin seeds on 1 slice of bread and top with about 1/4 cup sunflower sprouts. Sandwich the 2 pieces of bread together, pressing down lightly. Repeat with remaining bread to make 4 sandwiches. Cut each lengthwise into 1 inch tea sandwiches.
    4. Enjoy!

    Notes

    Each serving contains: 102 calories; 4 g protein; 6 g total fat (1 g sat. fat); 15 g total carbohydrates (2 g sugars, 3 g fiber); 211 mg sodium

    Orange Tarragon Chicken in Belgian Endives

    Orange and tarragon make wonderful friends as they flavor this take on a chicken salad sandwich. Slightly bitter endives offer a great complement to the licorice flavor of tarragon and are robust enough to hold the mixture while adding a satisfying crunch. Each filled leaf contains about 20 g of protein and 40 percent of the recommended daily value of iron.
    Print Recipe Pin Recipe
    Servings: 20
    Ingredients Method Notes

    Ingredients
      

    • 2 boneless, skinless chicken breasts about 6 ounces each
    • 2 strips orange zest made using vegetable peeler
    • 1 teaspoon peppercorns
    • 1 small carrot cut in a few pieces
    • ½ onion skin removed, root intact
    • 2 thyme sprigs
    • 4 tarragon sprigs leaves removed and reserved for use below
    • 1 bay leaf
    • 1 teaspoon mustard
    • 1 tablespoon apple cider vinegar
    • 3 tablespoons orange juice
    • 1 tablespoon extra virgin olive oil
    • 3 tablespoons finely chopped fresh tarragon leaves
    • 1 tablespoon chives
    • 1 tablespoon orange zest
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 20 Belgian endive leaves washed and dried (from about 2 or 3 endives)
    • ¼ cup slivered almonds

    Method
     

    1. In shallow saucepan wide enough to accommodate all ingredients in a single layer, place chicken, orange zest, peppercorns, carrot, onion, thyme and tarragon sprigs, and bay leaf. Pour in cold water to cover chicken by about 1 inch. Place pan on stove and heat on high. The moment water begins to simmer, reduce heat, and keep at a gentle simmer for 15 to 20 minutes. Do not allow water to boil. After time has elapsed, turn off heat, and remove chicken to plate and allow to cool thoroughly. Place in container with lid and refrigerate once cool.
    2. In small jar or bowl, combine mustard, vinegar, orange juice, olive oil, tarragon leaves, chives, orange zest, salt, and pepper.
    3. Using 2 forks or stand mixer with paddle attachment on low setting, shred chicken.
    4. Pour dressing over chicken and stir well. Fill endive leaves with small amount of mixture, sprinkle with slivered almonds, and serve.
    5. Enjoy!

    Notes

    Each serving contains: 221 calories; 22 g protein; 9 g total fat (1 g sat. fat); 17 g total carbohydrates (2 g sugars, 6 g fiber); 109 mg sodium

    Mini Lemon Yogurt Cheesecakes

    Despite their small size, these dainty cheesecakes are bursting with bright lemon flavor. Substituting yogurt for often-used sour cream adds to the tangy taste, adds some protein, and helps cut down the fat content a bit, while the pistachios in the crust add a delicious flavor not usually found in a straight graham cracker crust. For best results, chill in the refrigerator for several hours and top with blueberries just before serving.
    Print Recipe Pin Recipe
    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons graham crumbs
    • 2 tablespoons ground pistachios
    • 1 tablespoon coconut palm sugar
    • 1 tablespoon melted butter
    • 3 ½ ounces natural soft cream cheese
    • ¼ cup yogurt
    • 1 tablespoon honey
    • 1 ½ teaspoons lemon juice
    • 1 teaspoon lemon zest plus about 1 teaspoon more for garnish
    • ½ teaspoon vanilla extract
    • ¼ cup fresh blueberries for garnish

    Method
     

    1. Preheat oven to 350°F. Line mini-muffin tin with parchment liners.
    2. In small bowl, combine graham crumbs, ground pistachios, sugar, and butter. Stir well with fork until mixture is evenly moistened. Add heaping 1 tsp to each cup of lined mini-muffin tin and press down with clean finger or back of spoon. Bake in oven for 5 minutes.
    3. Fill electric kettle and set it to boil. Set aside.
    4. In bowl of stand mixer, beat together cream cheese, yogurt, honey, lemon juice, 1 tsp lemon zest, and vanilla until smooth. Scrape down sides of bowl as necessary to ensure mixture is evenly combined. Place muffin tin on larger rimmed baking tray. Transfer mixture from mixer to a jug with spout and pour into individual muffin cups, filling them to just under the rim. Move baking tray to top rack of oven, pulling it out halfway so you can add a bit of boiled water to the baking tray. Bake cheesecakes for 20 minutes until surfaces jiggle slightly. Remove tray carefully from oven, then remove muffin tin from water bath and allow to cool thoroughly. Chill in refrigerator for a minimum of 4 hours.
    5. To serve, carefully remove cheesecakes from their parchment shells and top with fresh blueberries and additional lemon zest.
    6. Enjoy!

    Notes

    Each serving contains: 177 calories; 1 g protein; 11 g total fat (6 g sat. fat); 18 g total carbohydrates (14 g sugars, 1 g fiber); 120 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine