Crystal Higgins

The Flexitarian Dietitian: Healthy Treats. Nourishing Eats. Fitness Feats

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Sweet & Savoury Power Bowl

November 17, 2019 by Crystal

Did you know that November is Osteoporosis Awareness month? I’ve got 2 new recipes that feature an unexpected, yet delicious ingredient that is good ...

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Filed Under: Appetizers, Everyday Meals, Gluten Free, Lifestyle, Post Work Out, Recipes, Salads, Snacks, Vegan, Vegetarian Dishes Tagged With: California prunes, edamame, fall, high fibre, high protein, kale, low sugar, low-glycemic, pomegranate, power balls, power bowl, prune balls, prunes, refined-sugar free, salad, squash, vegan salad

DIY Halloween Treats

October 31, 2019 by Crystal

Happy Halloween Friends! I'm so excited to share some of the Halloween theme food I've been inspired to make this year. Theme food is my JAM! I'm ...

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Filed Under: Appetizers, Brunch, Cocktail Parties, Comfort Foods, Desserts, Family Friendly Tips, Gluten Free, Lifestyle, Meal Ideas, Recipes, Snacks, Vegetarian Dishes Tagged With: banana, boo-nana, DIY halloween treats, fruit platter, ghosts, halloween, halloween theme food, heathy halloween treats, party food, peanut butter cups, theme food

Simple Strawberry Snacks!

June 5, 2019 by Crystal

Snacking is one of the best ways to boost your energy and manage your appetite throughout the day #Ad. The question is “What should I snack on?”. ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Desserts, Gluten Free, Lifestyle, Nutrition Updates, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: California strawberries, chia seed pudding, gluten free, healthy snacks, high fibre, low carb, refined-sugar free, simple dessert, simple snacks, strawberries, strawberry, yogurt bark

Hawaiian Rainbow Salad

March 6, 2019 by Crystal

Happy Nutrition Month! I'm very lucky to have had the opportunity to escape the last few weeks of winter and start off the month here in tropical ...

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Filed Under: Everyday Meals, Gluten Free, Lifestyle, Nutrition Updates, Post Work Out, Recipes, Salads, Snacks Tagged With: california dried plums, dried plums, easy dinner, hawaiian rainbow salad, healthy salad, no added sugar, prunes, rainbow salad, salad

120th Boston Marathon

September 20, 2017 by Crystal

This post is coming over a year late, but better late than never right?! With registration for the 2018 Boston Marathon coming up this week, I ...

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Filed Under: Lifestyle, Running, Travel Tagged With: Boston, Boston Marathon, Clif, Marathon, running, travel

Toast is Turning Orange

January 6, 2017 by Crystal

Everyone must have a favourite vegetable right?! One of my favourites (behind Kabocha Squash) are sweet potatoes; talk about the most versatile ...

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Filed Under: Appetizers, Brunch, Cocktail Parties, Comfort Foods, Desserts, Everyday Meals, Gluten Free, Lifestyle, Nutrition Updates, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: baked yams, gluten free, refined-sugar free, soy free, sweet potato, sweet potato toast, toast, yam

Toast Toppers – What’s Trending?

December 16, 2016 by Crystal

The movement for #avocadotoast has certainly reached new heights in the last few years. Instagram has over 250,000 #avocadotoast posts!!! The ...

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Filed Under: Brunch, Comfort Foods, Lifestyle, Nutrition Updates, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: avocado toast, brunch, health benefits, high fibre, silver hills, silver hills bakery, sprouted grains, toast, toast toppers, whole grains

Pumpkin Recipe Round-Up & Fresh Pumpkin Puree

November 13, 2016 by Crystal

Who's not ready to give up on pumpkin season quite yet? Before we transition from the pursuit of pumpkin, to the pursuit of peppermint I wanted to ...

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Filed Under: Appetizers, Comfort Foods, Desserts, Everyday Meals, Gluten Free, Lifestyle, Recipes, Snacks, Vegan Tagged With: gluten free, how to cook pumpkin, low sugar, pumpkin, pumpkin dessert, pumpkin puree, pumpkin recipes, pumpkin seed, pumpkin seeds, roasted pumpkin seeds, vegan

Spread the Love

July 25, 2016 by Crystal

Meet Abe & Jeff - the co-founders of Habibis Mediterranean Foods!I had the pleasure of visiting the factory in Surrey, BC where they produce 100% ...

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Filed Under: Lifestyle, Nutrition Updates Tagged With: dips, gluten free, habibis, hummus, local foods, mediterranean, natural, refined-sugar free, vegan

Powdered Peanut Butter?

April 6, 2016 by Crystal

I have always been fond of peanut butter - especially when mixed with chocolate and banana!! I love peanut butter in it's most natural form, but it's ...

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Filed Under: Lifestyle, Nutrition Updates Tagged With: chocolate, dessert, low calorie, PB2, peanut butter, powdered peanut butter, snacking, snacks, sport nutrition

Greens Galore!

March 31, 2016 by Crystal

Seeing as it's the last day March, the month of everything 'green' as well as the last day of national nutrition month, it only makes sense to do a ...

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Filed Under: Lifestyle, Nutrition Updates Tagged With: green powders, greens, iron rich foods, matcha, matcha green tea, moringa, plant medicine, plant-based protein, spirulina

Lean, Clean and Green for 2016

March 23, 2016 by Crystal

  In my books, lean, clean and green stands for finding SIMPLE, FRESH and SUSTAINABLY sourced foods wherever possible. The trend for ...

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Filed Under: Lifestyle, Nutrition Updates Tagged With: 2016, beans, chickpeas, clean eating, coconut, green, juicing, lean, lentils, nutrition trends, plant protein, pulses, snacking

Fueling for a Half Marathon

February 9, 2016 by Crystal

TIP#1: Train your diet as you do your fitness and running. Why does good nutrition matter? Think of your body like a luxury vehicle. In order for ...

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Filed Under: Lifestyle, Nutrition Updates Tagged With: fueling, half marathon, hydration, post race, pre race, running, sport nutrition

2015 – What Did We Learn?

January 14, 2016 by Crystal

I know that this is a little late coming well into January, but better late than never right?! Nutrition news will come and go, but there are some ...

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Filed Under: Nutrition Updates Tagged With: 2015, artificial sweeteners, aspartame, bacon, cancer risk, diet pop, fat, fat is back, healthy fat, nutrition stories, nutrition trends, processed meats, splenda, stevia

What I Ate Wednesday

September 17, 2015 by Crystal

I wish I could say I was this organized all the time. I find that nutrition is something that isn't always 100% on. Some weeks are more organized than ...

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Filed Under: Lifestyle, What I Ate Wednesday Tagged With: balanced bites, chocolate, gluten free, healthy, kabocha, mason jar salads, PB2, quest bar, thai coconut curry

Europe 2015: The Food – Part 4

September 15, 2015 by Crystal

Part 4: Menorca, Spain Menorca is a little gem in the Mediterranean within the Balearic Islands in Spain (near Mallorca). If you enjoy nature, ...

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Filed Under: Lifestyle, Travel Tagged With: beaches, coastline, europe, gastronomy, menorca, seafood, travel, turkquoise, vacation

Europe 2015: The Food – Part 3

September 12, 2015 by Crystal

Part 3: Rome, Italy  The Mediterranean diet has been touted for its' health benefits for many years; fresh vegetables, fruit, seafood, grains, olive ...

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Filed Under: Lifestyle, Travel

Europe 2015: The Food – Part 2

August 29, 2015 by Crystal

Part 2: Croatia                We spent almost 2 weeks exploring the coastline of ...

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Filed Under: Lifestyle, Travel

Europe 2015: The Food – Part 1

August 19, 2015 by Crystal

One of the best things about international travel is experiencing different types of food and restaurants! My 4-week trip through Europe this summer ...

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Filed Under: Lifestyle, Travel Tagged With: grab and go, healthy food, london, travel

Spectacular Viewpoints

June 19, 2015 by Crystal

I have been fortunate to travel to some absolutely gorgeous destinations. There are so many highlights, but these are some stand-out spots: 1. Hill ...

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Filed Under: Lifestyle, Travel

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Welcome!

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Welcome, I'm Crystal! As a registered dietitian and fitness enthusiast I'm here to share how delicious, healthy food can fit into your busy schedule. Follow me for healthy treats, nourishing eats and fitness feats.

Featured Posts

Tropical Tofu Black Bean Tacos

April 29, 2025 By Crystal Leave a Comment

Tropical Tofu Black Bean Tacos – A Fresh Take on Plant-Based Eating If you’re looking to bring a little sunshine to your dinner plate, these Tropical Tofu Black Bean Tacos are your new go-to. Bursting with bold flavors, bright colors, and plant-based goodness, this recipe is perfect for a quick weeknight meal or a casual…

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super seed crackers dipped in hummus

Super Seed Crackers

September 18, 2024 By Crystal

I was blown away by how simple it was to make these delicious super seed crackers!! Why make your own crackers? I made the super seed crackers in the oven, but these could also be made in a dehydrator. Make the flavour pop even further with the addition of nutritional yeast. Have you ever made…

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Green Monster Blender Muffins

April 27, 2024 By Crystal

The most popular muffin recipe on my website are these green monster blender muffins!! They taste just as indulgent as a typical banana muffin, but it’s like drinking a veggie smoothie (in muffin format)!!! Filled with fibre, omega 3’s and antioxidants, these tasty muffins are perfect to have on hand. Here’s what you need:

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