Crystal Higgins

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

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Avocado Chocolate Mousse

January 10, 2016 by Crystal

Avocado Chocolate Mousse   Save Print Prep time 5 mins Total time 5 mins   Quick and easy vegan, dairy-free chocolate mousse. ...

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Filed Under: Desserts, Recipes, Snacks Tagged With: avocado, chocolate, dessert, mousse, refined-sugar free, snack, sugar free, vegan

Cherry Coconut Chia Seed Pudding

December 17, 2015 by Crystal

Craving something sweet and creamy while still being healthy? Chia seed puddings are super versatile and very quick to whip up - vegan, gluten free, ...

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Filed Under: Comfort Foods, Desserts, Gluten Free, Recipes, Snacks, Vegan Tagged With: chia seeds, coconut, dairy free, dessert, gluten free, refined-sugar free, snack

Paleo Pumpkin Bars

November 25, 2015 by Crystal

Who's still in the mood for some pumpkin? With the American Thanksgiving coming up this weekend, us Canadians can join in the food fun too. These bars ...

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Filed Under: Comfort Foods, Desserts, Recipes, Snacks, Vegetarian Dishes Tagged With: dessert, gluten free, grain-free, paleo, pumpkin, refined-sugar free, snack, 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

Beet Burgers

November 6, 2015 by Crystal

Love 'em or hate 'em - these beautiful beets are super versatile for salads, sides and even burgers! I will admit that we often buy the pre-cooked ...

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Filed Under: Appetizers, Comfort Foods, Everyday Meals, Gluten Free, Recipes, Vegetarian Dishes Tagged With: beets, burgers, freezer, gluten free, healthy, healthy food, low calorie, oats, vegetarian

Banana Oat Bread Pudding

November 4, 2015 by Crystal

Banana Oat Bread Pudding   Save Print Prep time 15 mins Cook time 45 mins Total time 1 hour   Author: Crystal - adapted ...

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Filed Under: Brunch, Comfort Foods, Desserts, Everyday Meals, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: banana, breakfast, eggs, gluten free option, oats, refined-sugar free, vegetarian

3-ingredient Slow Cooker Chicken Tacos

November 4, 2015 by Crystal

3-ingredient Slow Cooker Chicken Tacos   Save Print Prep time 5 mins Cook time 4 hours Total time 4 hours 5 mins   Easy, ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes Tagged With: chicken, dinner, gluten free, healthy, high fibre, low carb, low-glycemic, mexican, refined-sugar free, tacos

Cranberry Apple Lentil Walnut Loaf

October 17, 2015 by Crystal

Cran-Apple Lentil Walnut Loaf   Save Print Prep time 30 mins Cook time 60 mins Total time 1 hour 30 mins   Author: ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes, Uncategorised, Vegan, Vegetarian Dishes Tagged With: gluten free, high fibre, low-glycemic, meatless monday, soy free, vegan

Crispy ‘Cheezy’ Baked Tofu

October 16, 2015 by Crystal

Let's be honest here, tofu is typically not on the top of the list when it comes to tasty food. It is often seen as a bland vegetarian source of ...

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Filed Under: Everyday Meals, Gluten Free, Post Work Out, Recipes, Vegan Tagged With: gluten free, healthy food, high fibre, low-glycemic, nutritional yeast, plant protein, refined-sugar free, tofu, vegan

Maple Cinnamon Butternut Squash and Apple Soup

October 3, 2015 by Crystal

The leaves are falling, the weather is getting cooler and the local crops are changing. Maple Cinnamon Butternut Squash and Apple Soup   ...

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Filed Under: Appetizers, Comfort Foods, Everyday Meals, Gluten Free, Recipes, Soups, Vegan, Vegetarian Dishes Tagged With: apple, cinnamon, dairy free, gluten free, grain-free, low-glycemic, maple syrup, nut free, refined-sugar free, soup, soy free, squash, vegan, vegetarian

Corn Fritters With Spicy Zucchini Salsa

September 4, 2015 by Crystal

parajumpers sale Corn Fritters With Spicy Zucchini Salsa   Save Print Prep time 25 mins Cook time 15 mins Total time 40 mins ...

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Filed Under: Appetizers, Comfort Foods, Gluten Free, Recipes, Vegan, Vegetarian Dishes Tagged With: appetizer, gluten free, healthy, refined-sugar free, side dish, vegetarian

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

Omelette Breakfast Muffins

June 16, 2015 by Crystal

Omelette Breakfast Muffins   Save Print Prep time 10 mins Cook time 30 mins Total time 40 mins   Author: Crystal Recipe ...

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Filed Under: Appetizers, Brunch, Everyday Meals, Gluten Free, Post Work Out, Recipes, Vegetarian Dishes Tagged With: breakfast, brunch, eggs, gluten free, grain-free, low carb, on-the-go, paleo, vegetarian

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

Banana Pancakes

May 31, 2015 by Crystal

Banana Pancakes   Save Print Author: Crystal Recipe type: Breakfast, Brunch Cuisine: Pancakes Ingredients eggs, 3 whole banana, 2 medium ...

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Filed Under: Brunch, Recipes Tagged With: breakfast, brunch, gluten free, high fibre, refined-sugar free

Chocolate Banana Peanut Butter Smoothie

May 27, 2015 by Crystal

This is as close to a "healthy" milkshake as you're going to get. It is super easy to make and uber delicious! Chocolate Banana Peanut Butter ...

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Filed Under: Everyday Meals, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: breakfast, gluten free, smoothie, snacks

Quinoa Salad

May 25, 2015 by Crystal

Quinoa used to be foreign to most of us in Canada, but now it has become a staple in many households. Not only is quinoa widely available, but it only ...

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Filed Under: Everyday Meals, Gluten Free, Recipes, Vegetarian Dishes Tagged With: dinner, gluten free, salads, vegetarian

What I Ate Wednesday

May 20, 2015 by Crystal

In Canada, Victoria Day long weekend marks the unofficial start of summer - bathing suit season is upon us! Here's a look at a sample feel good ...

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Filed Under: Lifestyle, Recipes, Uncategorised, What I Ate Wednesday

Bliss Balls – No-Bake Energy Bites

April 24, 2015 by Crystal

Bliss Balls   Save Print Prep time 15 mins Total time 15 mins   The perfect pick me up snack. All natural, well balanced and ...

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Filed Under: Gluten Free, Post Work Out, Snacks, Vegan, Vegetarian Dishes Tagged With: chocolate, dates, energy bites, no bake, oats, peanut butter, post workout, snacks, vegan

Lightened-Up Chicken Parm

April 17, 2015 by Crystal

Grilled, baked or BBQ'd - chicken tends to be the protein of choice for most families. Although there is something to be said for simplicity, I ...

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Filed Under: Comfort Foods, Everyday Meals Tagged With: chicken, dinner, italian, poultry

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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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