Crystal Higgins

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

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Maple Cinnamon Kale Crisps

December 2, 2020 by Crystal

Maple Cinnamon Kale Crisps   Save Print Prep time 10 mins Cook time 60 mins Total time 1 hour 10 mins   More cracker than ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Everyday Meals, Gluten Free, Recipes, Snacks, Vegan Tagged With: almonds, flax seeds, gluten free, healthy, hemp hearts, kale, paleo, refined-sugar free, snack, vegan

Yogurt Ranch Dip

September 16, 2020 by Crystal

There is something about homemade dips that taste SO GOOD! This yogurt ranch dip is super simple and will keep in the fridge for a few weeks. Here's ...

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Filed Under: Appetizers, Brunch, Cocktail Parties, Comfort Foods, Gluten Free, Low Carb, Recipes, Snacks, Vegetarian Dishes Tagged With: DIY dips, Greek yogurt ranch, healthy snacks, yogurt ranch

Tuna Cakes

May 19, 2020 by Crystal

Tuna Cakes   Save Print Prep time 10 mins Cook time 10 mins Total time 20 mins   These veggie-packed tuna cakes are a ...

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Filed Under: Cocktail Parties, Everyday Meals, Gluten Free, Low Carb, Recipes Tagged With: easy meal, entree, family friendly, gluten free, high protein, low carb, one bowl meal, simple meal, tuna cakes, under 30 minutes

Roasted Brussel Sprouts

February 7, 2020 by Crystal

"Crystal, what is your favourite food to cook?" This is a particularly hard question for me to answer as I love almost ALL FOOD and enjoy so much ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Vegetarian Dishes Tagged With: brussel sprouts, gluten free, nutritional yeast, vegan, vegetarian

Rosemary Roasted Nuts

December 5, 2019 by Crystal

Looking for a quick snack or holiday hostess gift? These rosemary roasted nuts check all the flavour boxes and make a cute DIY gift! Healthy, ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Gluten Free, Recipes, Snacks, Vegan Tagged With: DIY, DIY Christmas Gift, roasted nuts, rosemary roasted nuts

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

Fall Food Fun!

October 24, 2019 by Crystal

Fall food fun! These super easy strawberry treats are the perfect addition to any Halloween party. If you’re going to have some chocolate, at least ...

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Filed Under: Cocktail Parties, Desserts, Snacks, Vegetarian Dishes Tagged With: California strawberries, chocolate strawberries, easy dessert, ghosts, halloween, pumpkin patch, strawberry snacks, theme food

Cheezy-Tomato Kale Chips

September 3, 2019 by Crystal

This is one of my all-time favourite vegetable sides to make. It is sure to please any crowd and it's easy enough that even my husband knows how to ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Everyday Meals, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: dairy free, gluten free, greens, kale, kale chips, snack, soy free, sugar free, vegan, vegetable side

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

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

Peeling Pomegranates & Freezer Chocolates

November 4, 2016 by Crystal

These 2-ingredient freezer chocolates are so simple, you don't even really need a recipe! I made these in an ice-cube tray, but feel free to use ...

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Filed Under: Cocktail Parties, Desserts, Gluten Free, Recipes, Snacks, Vegan Tagged With: almond butter, antioxidants, chocolate, dark chocolate, easy dessert, food hacks, freezer chocolate, fruit, gluten free, how to peel a pomegranate, no added sugar, pomegranate, refined-sugar free

Pita Pizza

March 10, 2016 by Crystal

Pita Pizza   Save Print Prep time 25 mins Cook time 15 mins Total time 40 mins   These individual sized pizzas are sure ...

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Filed Under: Appetizers, Brunch, Cocktail Parties, Comfort Foods, Everyday Meals, Recipes, Vegetarian Dishes Tagged With: easy dinner, pita pizza, pizza, vegetarian

5-Ingredient Turkey Balls

March 10, 2016 by Crystal

5-Ingredient Turkey Balls   Save Print Prep time 5 mins Cook time 25 mins Total time 30 mins   These moist turkey bites ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Everyday Meals, Gluten Free, Recipes Tagged With: easy dinner, gluten free option, lean protein, meal prep, oatmeal, soy free, sugar free, turkey

Wings Without Guilt – Buffalo Cauliflower Wings

February 5, 2016 by Crystal

GAME DAY is coming..... Superbowl and other sport-related gatherings are often an excuse to eat without guilt. Fair enough - it wouldn't be a ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Recipes, Soups, Vegan Tagged With: buffalo wings, cauliflower, game day snacks, vegan

Healthy Jalapeno Poppers

November 6, 2015 by Crystal

I promise this is not an oxymoron. Yes - healthy, creamy, spicy, melt-in-your mouth jalapeño poppers made vegan using the magic of cashews and my ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Gluten Free, Recipes, Snacks, Vegan Tagged With: gluten free, jalapeno, nutrition, snacks, spicy, sugar free, vegan

Sweet & Spicy Watermelon Cooler

August 19, 2015 by Crystal

In the summer months, it would be a shame not to take advantage of all the locally grown, fresh seasonal fruit. I LOVE my water, but sometimes I crave ...

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Filed Under: Cocktail Parties, Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: beverage, gluten free, mocktail, refined-sugar free, smoothie, vegetarian, watermelon

Crispy Yam Fries & Spicy Cashew Aioli

June 10, 2015 by Crystal

Yam fries are a crowd favourite! Making them at home doesn't have to be complicated or time consuming. It is well worth the effort to enjoy this ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Gluten Free, Recipes, Snacks, Vegan, Vegetarian Dishes Tagged With: gluten free, low-glycemic, sides, vegan

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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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