Black Bean Dip [chili lime -vegan]

Jessica Penner, RDDip & Spread, Recipes1 Comment

Black Bean Dip: Whip this vegan and gluten free dip up in your blender or food processor for a tasty dip for veggies or tortilla chips!

A black bean dip easy on the spice, heavy on the flavour, chili lime flavour, that is! Switch up your hummus game with black beans for a vegan and gluten free snack! I’m an idea person. I constantly have new ideas floating around in my head. Each new idea is always better than the last, and I fixate on it, until… well at least until the next idea comes around!  I think up new blog articles, new recipes, new business ideas, etc. When I made this black bean dip, I thought, “This is the most amazing dip ever! More people should be enjoying this!” From there … Read More

vanilla & toasted pecan butter

Jessica Penner, RDDip & Spread, Recipes5 Comments

vanilla pecan butter

Why It’s A Smart Choice Nut and seed butters are a great alternative to peanut butter. I love peanut butter and it does have nutritional benefits but it is high in omega 6 fatty acids. For most people the ratio of omega 6 to omega 3 in their diets is too high. This imbalance can lead to inflammation in the body.   So switch it up sometimes and try this nut butter! Pecans for health! Eating nuts on a daily basis can reduce a person’s risk of developing diabetes, and heart disease. Many components found in nuts (fibre, monounsaturated fats, anti-oxidants, phytonutrients, … Read More

sweet n spicy pumpkin seed butter

Jessica Penner, RDDip & Spread, Recipes9 Comments

Sweet n Spicy Pumpkin Seed Butter

Why It’s A Smart Choice Nut and seed butters are a great alternative to peanut butter. I love peanut butter and it does have nutritional benefits but it is high in omega 6 fatty acids. For most people the ratio of omega 6 to omega 3 in their diets is too high. This imbalance can lead to inflammation in the body.   So switch it up sometimes and try this nut and seed butter! Boost your iron Pumpkin seeds are a rich source of iron, as well as other minerals such as magnesium and potassium. Some vegans and vegetarians have difficulty getting enough … Read More

dark chocolate hazelnut butter

Jessica Penner, RDDip & Spread, Recipes8 Comments

chocolate hazelnut butter

why this dark chocolate hazelnut butter is a smart choice This is not your everyday nut butter.  It’s your “Sunday nut butter.”  My mom only let us eat sweet cereals on Sundays, so would call them “Sunday cereals.” Similarly, this recipe is good as a treat. This is my only nut butter recipe that contains a sugar source.  However, compared to commercial chocolate hazelnut spread, it’s still a nutritional saint! The first two ingredients in commercial chocolate hazelnut spread is sugar and palm oil.  Hazelnuts and cocoa only come in third and fourth. In this recipe, hazelnuts take the first place prize! If you give … Read More

lemon pistachio butter

Jessica Penner, RDDip & Spread, Recipes3 Comments

lemon pistachio butter

Why It’s A Smart Choice Nut and seed butters are a great alternative to peanut butter. I love peanut butter and it does have nutritional benefits but it is high in omega 6 fatty acids. For most people the ratio of omega 6 to omega 3 in their diets is too high. This imbalance can lead to inflammation in the body.  So, change things up occasionally with some other butters! Heart Healthy Eating nuts on a daily basis is associated with heart health and the prevention of diabetes.  This study gave participants pistachios along with commonly eaten high carb foods like white … Read More

coconut cashew butter

Jessica Penner, RDDip & Spread, Recipes27 Comments

coconut cashew butter

Why It’s A Smart Choice Nut and seed butters are a great alternative to peanut butter. I love peanut butter and it does have nutritional benefits but it is high in omega 6 fatty acids. For most people the ratio of omega 6 to omega 3 in their diets is too high. This imbalance can lead to inflammation in the body.  So, change things up occasionally with some other butters! Coconuts for Weight Loss? 65% of the fats in coconut are medium chain saturated fats. The research showing that saturated fats are bad for cardiovascular health have primarily looked at long … Read More

5 nut and seed butters to boost your health

Jessica Penner, RDDip & Spread, Recipes15 Comments

5 nut and seed butters

Nuts and Seeds: Nature’s Multivitamin Think of nuts and seeds as nature’s multivitamin. These mighty little foods are filled with minerals, healthy fats, plant protein, anti-oxidants, and more. They’re the complete package. Observation studies show that people who consume nuts everyday are less likely to develop diabetes or heart disease, which are two of the leading causes of death and morbidity in North America.  To see health benefits, you only need to eat 1/4 cup of nuts/seeds or 2 tablespoons of nut/seed butter each day! Portion control is important because they are high in calories.  [adinserter block=”1″] The recipes linked below taste … Read More