Crystal Higgins

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

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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

DIY Mason Jar Cookies

December 14, 2018 by Crystal

DIY Mason Jar Cookies   Save Print Prep time 10 mins Cook time 10 mins Total time 20 mins   Vegan chocolate chip cookies ...

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Filed Under: Comfort Foods, Desserts, Gluten Free, Recipes, Snacks, Vegan Tagged With: cookies, dessert, DIY, holiday gifts, mason jars, sweet treats, vega, vegan

Carrot Cake Energy Balls

October 28, 2018 by Crystal

Carrot Cake Energy Balls   Save Print Prep time 10 mins Total time 10 mins   A healthy, no-bake and nut-free alternative to ...

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Filed Under: Comfort Foods, Gluten Free, Post Work Out, Recipes, Snacks, Vegan, Vegetarian Dishes Tagged With: carrot cake, carrot cake energy balls, daycare snack, energy balls, gluten free, kids snacks, no sugar added, nut free, pre workout, quick snack, vegan

Kabocha Coconut Curry

October 18, 2018 by Crystal

This is quite possibly one of my favourite, go-to family meals. I love that it all comes together in one pot in 15-20 minutes (or less!). After my ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes, Vegan, Vegetarian Dishes Tagged With: coconut, coconut milk, curry, gluten free, grain-free, kabocha squash, squash, thai coconut curry, vegan, vegetarian

Strawberry Shrimp Salad

May 15, 2018 by Crystal

Strawberry Shrimp Salad   Save Print Prep time 20 mins Total time 20 mins   The perfect accompaniment to a summer BBQ or ...

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Filed Under: Everyday Meals, Gluten Free, Post Work Out, Recipes, Salads Tagged With: basil, easy salad, fruit, gluten free, high protein, low carb, no sugar added, pink detox salad, prawns, shrimp, shrimp strawberry salad, strawberry, summer salad

Savoury Tofu Sticks

April 16, 2018 by Crystal

Savoury Tofu Sticks   Save Print Prep time 5 mins Cook time 15 mins Total time 20 mins   Perfect for kids and adults ...

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Filed Under: Appetizers, Everyday Meals, Gluten Free, Recipes, Vegan, Vegetarian Dishes Tagged With: easy dinner, family friendly meals, finger foods, gluten free option, kid friendly, savoury tofu sticks, tofu, tofu sticks, vegan, vegetarian

4-Ingredient Cookie Dough Truffles

April 7, 2018 by Crystal

Cookie Dough Truffles   Save Print Prep time 15 mins Total time 15 mins   Author: Crystal - inspired by Amanda @ Running ...

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Filed Under: Brunch, Comfort Foods, Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: almond butter, almond flour, dark chocolate, easy dessert, gluten free, low sugar, quick snack, truffles, vegan

Lemon Tahini Dressing

March 8, 2018 by Crystal

Besides Frank's Hot Sauce.............this is my EVERYTHING SAUCE. It triples as a dressing, dipping sauce and Buddha-Bowl topper. Tahini (sesame ...

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Filed Under: Gluten Free, Recipes, Vegan, Vegetarian Dishes Tagged With: apple cider vinegar, dairy free, dressings, gluten free, lemon, lemon tahini dressing, nutritional yeast, sauce, soy free, tahini, vegan

Lentil Yam Stew

March 7, 2018 by Crystal

Lentil Yam Stew   Save Print Prep time 15 mins Cook time 30 mins Total time 45 mins   Author: Crystal Recipe type: One ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes, Soups, Vegan, Vegetarian Dishes Tagged With: easy dinner, gluten free, high fibre, one pot meal, plant-based protein, quinoa, red lentils, refined-sugar free, soup, soy free, stew, vegan, yams

3-Ingredient Chocolate Turtles

February 7, 2018 by Crystal

This is my go-to, easy "sweet-craving" solution. Keeping tempting sweets like cookies, chocolates and cakes in the house in a recipe for disaster ...

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Filed Under: Comfort Foods, Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: 3 ingredients, chocolate, chocolate turtles, dates, easy dessert, gluten free, healthy dessert, pecans, pre-run fuel, refined-sugar free

Rainbow Shepherd’s Pie

January 21, 2018 by Crystal

Shepherd's Pie (or cottage pie) is an old English recipe that has been around for a VERY long time. Even these classic comfort foods could do with a ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes Tagged With: beef, comfort food, family friendly meals, lean, potatoes, rainbow, rainbow shepherd's pie, shepherd's pie, turkey, vegetables

Classic Oatmeal Raisin Cookies

January 10, 2018 by Crystal

I can't believe I've had a food blog for a few years and have not done an oatmeal raisin cookie post yet! Cookies are by far and away my guilty ...

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Filed Under: Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegan, Vegetarian Dishes Tagged With: chocolate chips, classic cookies, cookies, easy desserts, easy snacks, gluten free cookies, oatmeal, oatmeal raisin, raisins, vegan cookies

Maple Chili Roasted Butternut Squash

December 19, 2017 by Crystal

Maple Chili Roasted Butternut Squash   Save Print Prep time 20 mins Cook time 40 mins Total time 1 hour   Crystal's all ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Post Work Out, Recipes, Vegan, Vegetarian Dishes Tagged With: butternut squash, chili, gluten free, holiday, maple, refined-sugar free, roasted squash, salad topper, side, vegan, vegetable side

Pumpkin Pie Overnight Oats

October 30, 2017 by Crystal

I can't let October slide by without adding at least one pumpkin recipe! I'm sure some of you encounter the same problem as me....you open a jar of ...

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Filed Under: Brunch, Gluten Free, Post Work Out, Recipes, Vegan, Vegetarian Dishes Tagged With: apple, breakfast, gluten free, healthy breakfast, hemp hearts, meal prep, meal prep breakfast, overnight oats, pumpkin, refined-sugar free, vegan

Roasted Yam and Blueberry Muffins

August 9, 2017 by Crystal

Who knew that blueberries and yams would go so well together! This recipe is slightly modified from my new favourite cookbook "It All Begins with ...

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Filed Under: Appetizers, Brunch, Gluten Free, Recipes, Snacks, Vegetarian Dishes Tagged With: blueberries, dairy free, gluten free option, healthy snack, kid friendly, muffins, oats, spelt flour, yam blueberry muffins

Matcha Energy Balls

February 10, 2017 by Crystal

I have been drinking matcha tea and tea lattes for the past few years now and it's about time I tried to experiment with this delicate green powder in ...

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Filed Under: Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: dairy free, easy snack, energy balls, gluten free, green tea, healthy snack, high protein, matcha, matcha energy balls, refined-sugar free, soy free, vegan

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

Gingerbread Pear Crumble

December 18, 2016 by Crystal

Gingerbread Pear Crumble   Save Print Prep time 15 mins Cook time 45 mins Total time 1 hour   Festive flavours come ...

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Filed Under: Comfort Foods, Desserts, Gluten Free, Recipes, Vegetarian Dishes Tagged With: crumble, festive, fruit crumble, gingerbread, gingerbread crumble, gluten free, holiday dessert, pear crumble, vegan option

Pecan Pie Bites

December 15, 2016 by Crystal

Energy balls are one of my favourite grab-n-go snacks or no-bake healthy dessert options. They keep well in the fridge or freezer, but chances are ...

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Filed Under: Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: dates, easy snack, energy ball, energy bites, gluten free, healthy dessert, no added sugar, pecan pie bites, pecans, refined-sugar free, soy free

Whole Grains to the Rescue

November 19, 2016 by Crystal

Everyone always says “Make sure to eat whole grain”, “Choose whole grains, not refined”, “Whole grain is best”. But why are we always saying to reach ...

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Filed Under: Everyday Meals, Gluten Free, Post Work Out, Recipes, Salads, Vegetarian Dishes Tagged With: butternut squash, gluten free, grain salad, high fibre, quinoa salad, squash, whole grains, winter salad

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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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