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Vegan Mac ‘n’ Cheese

BT Calgary | posted Tuesday, Apr 14th, 2015

Vegan Mac 'N' Cheese

Vegan Mac ‘n’ Cheese

Prep Time: 45 mins
Cook Time: 35 mins
Yield: 6


  • 1/2 tsp. cinnamon
  • 1/2 butternut squash, peeled and chopped
  • 3/4 cup soaked cashews
  • 1 cup milk (almond is my favourite)
  • 3 cloves garlic
  • 1/2 red onion
  • 1 tsp. sea salt
  • 1 tbsp. Fresh lemon juice
  • 7 tbsp. nutritional yeast
  • 2 cups steamed kale
  • pasta of choice
  • 2 tbsp. olive oil
  • pea sprouts as a garnish
  • freshly ground black pepper to taste


1. Soak cashew in warm water for about 1 to 2 hours

2. Preheat oven to 425 F

3. Place butternut squash into pan coated in olive oil. Cook in oven for 35 minutes

4. Cook pasta according to instructions on the package

5. Mix cashews, milk, garlic, onion, lemon juice, salt, nutritional yeast, and butternut squash in a food processor until a smooth thick “cheese” sauce

6. Steam kale for about 30 seconds

7. Combine kale, pasta and “cheese” sauce in a large bowl

8. Share this meal with friends and family


Courtesy National Team Canoeist, Haley Daniels

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Superpower Smoothie

BT Calgary | posted Friday, Mar 6th, 2015



Calling all kids (and parents/caregivers)! This groovy green smoothie tastes great and is packed with power!  Blend this up for a superhero snack.



  • 2 cups frozen mango pieces
  • 1 can 398 ml (14 oz) unsweetened pineapple including juice
  • 1 cup unsweetened apple, mango or tropical juice
  • 2 cups kale (wash and remove tough stems)




  1. Place all ingredients into a blender a blend until smooth.  Serve immediately.


Makes 4 Servings. 

Per serving: Calories 155, Carbohydrates 38 g, Protein 1.6 g, Fat 0.5 g, Fiber 3.2 g

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Almond Butter Bites

BT Calgary | posted Monday, Jun 16th, 2014

These two-bite treats are a fabulous snack for athletes of all ages. They are super quick
and easy to make, plus there is no baking required! Double the batch and keep them in
the freezer for snacking on the run.


  • ½ cup almond butter*
  • ¼ cup honey, pure unpasteurized
  • ¼ cup coconut flour
  • 3 tbsp ground flax seed (or ground hemp seed)
  • ¼ tsp sea salt, Himalayan
  • ½ cup whole rolled oats
  • ¼ cup hemp seeds
  • ¼ cup dark chocolate,
  • carob or cacao chips
  • *Raw almond is ideal if available, or try other nut butters.
  • *Use Sunbutter (sunflower seeds) for a nut-free variation.


  1. In large bowl mix together almond butter, honey, coconut flour, ground flax and sea salt until well blended.
  2. Next add the oats, hemps seeds and chocolate chips, and use your hands or a large spoon to mix the dough until everything is thoroughly combined.
  3. Then choose squares or balls:
  4. Squares: Press the entire mixture evenly into an 8 x 8 pan. Sprinkle the shredded coconut on top and press it lightly into the surface.
    b. Balls: Use a tablespoon to scoop out portions and roll into one inch balls using your hands. Roll the finished balls into cacao, shredded coconut or hemp seeds.
    4. Store in the fridge or freezer until you are ready to eat them.

Makes 18 bites.

Courtesy 2-time Olympic speed skater… and certified nutritionist Michelle Giangualano, www.bundlesofenergy.com

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Seasonal Fruit Parfait

BT Calgary | posted Tuesday, Mar 25th, 2014

This makes a delicious, healthy breakfast, lunch or snack. It’s ideal for a
quick, high energy meal whether at home or on the road. Just choose your
favourite toppings!


  1. 500 ml organic plain yogurt, full fat variety (use coconut yogurt for dairy free)
  2. Optional toppings: (1-2 tbsp of each)
  3. dried cranberries, chopped
  4. raisins
  5. dates, chopped
  6. rolled oats, whole
  7. hemp seeds (use sunflower or pumpkin seeds for variety)
  8. cinnamon
  9. honey or maple syrup
  10. pomegranate


  • Serve each family member ½ cup of yogurt. Have each person add their favorite toppings and mix them into the yogurt.
  • Be sure everyone chooses at least:
    – 1 Tbsp Fruit (for fibre and complex carbohydrates)
    – 1 Tbsp Nuts or seeds (for protein and healthy fats)
    –  1 or 2 Tbsp oats (for carbs and fibre)

Tip: If eating on the go, take the toppings in a separate container and add when you
are ready to eat.
Seasonal Tip: Use fresh fruits in the summer and fall, dried fruit in the winter.

Courtesy of www.bundlesofenergy.com

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