Crystal Higgins

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

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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 ...

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Filed Under: Comfort Foods, Desserts, Everyday Meals, Gluten Free, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: blender muffins, green monster muffins, kid friendly, muffins, refined-sugar free, vegan option

Chocolate Banana Carrot Patch Muffins

April 7, 2021 by Crystal

How cute are these carrot patch muffins? This recipe is totally customizable to create with or without the chocolate covered strawberries. The ...

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Filed Under: Desserts, Recipes, Snacks, Vegetarian Dishes Tagged With: banana chocolate muffins, carrot patch, carrot patch muffins, chocolate banana muffins, food fun, gnubees, go bananas, grab and go, healthy snacks, muffins, spring

Air Fryer Cauliflower Bites

February 6, 2021 by Crystal

These cauliflower bites are the perfect addition to complement your GAME DAY snack buffet. I have a similar recipe that's made in the oven, but I ...

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Filed Under: Appetizers, Comfort Foods, Everyday Meals, Gluten Free, Recipes, Snacks, Vegan Tagged With: air fryer, appetizer, buffalo cauliflower, cauliflower, cauliflower bites, cauliflower wings, game day food, gluten free, healthy appetizer, plant based, vegan

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

Chocolate Coconut Energy Balls

September 7, 2020 by Crystal

Chocolate Coconut Energy Balls   Save Print Prep time 15 mins Total time 15 mins   School safe, nut-free snack option that ...

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Filed Under: Desserts, Gluten Free, Post Work Out, Recipes, Snacks Tagged With: black beans, chocolate, chocolate coconut energy balls, coconut, dairy fre, energy balls, gluten free, healthy snacks, nut free, power ball, school safe, vegan

Strawberry Coconut Chia Seed Pudding

April 13, 2020 by Crystal

Strawberry Coconut Chia Seed Pudding! A healthy, tasty, EASY and convenient breakfast, snack or dessert. I love that this can be made very quickly in ...

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Filed Under: Comfort Foods, Desserts, Everyday Meals, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: California strawberries, chia seed pudding, chia seeds, easy snack, immune boosting, quick snack, strawberry coconut, vegan dessert, vitamin c

Shelf Stable Snacks!

March 28, 2020 by Crystal

We are truly in unchartered territory with many of us spending a lot more time at home cooking, snacking and looking for more healthy shelf stable ...

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Filed Under: Comfort Foods, Family Friendly Tips, Recipes, Snacks, Vegan, Vegetarian Dishes Tagged With: balanced snacks, California prunes, easy snacks, high fibre, Shelf Stable Snacks

Carrot Cake Banana Bread

March 27, 2020 by Crystal

Carrot Cake Banana Bread   Save Print Prep time 15 mins Cook time 45 mins Total time 1 hour   Author: Crystal Serves: 12 ...

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Filed Under: Comfort Foods, Desserts, Recipes, Snacks, Vegetarian Dishes Tagged With: baked goods, banana bread, carrot cake, carrot cake banana bread, healthy snack, home baking, loaf

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

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

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

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

Banana Applesauce Muffins

November 29, 2018 by Crystal

When I have a bunch of overripe bananas I'm always faced with the dilemma....WHAT TO MAKE? There are SO MANY  food creations that involve these ...

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Filed Under: Comfort Foods, Desserts, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: banana, banana applesauce muffins, banana muffins, easy banana recipe, easy snack, healthy, muffins, whole grain

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

Carrot Cake Banana Bread

June 3, 2018 by Crystal

Carrot Cake Banana Bread   Save Print Prep time 15 mins Cook time 40 mins Total time 55 mins   This one-bowl carrot cake ...

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Filed Under: Brunch, Comfort Foods, Desserts, Recipes, Snacks, Vegetarian Dishes Tagged With: banana bread, carrot cake, carrot cake banana bread, easy dessert, egg free, soy free, 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

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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