Crystal Higgins

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

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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 ...

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Filed Under: Everyday Meals, Vegetarian Dishes

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

Beautiful Beet Soup

November 19, 2020 by Crystal

I know that beets can be a polarizing vegetable. You either love them or hate them right?! Well if you've read this far down already, I'm assuming ...

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Filed Under: Appetizers, Comfort Foods, Everyday Meals, Gluten Free, Recipes, Soups, Vegan, Vegetarian Dishes Tagged With: beautiful beet soup, beet soup, beets, soup

Best Fall Salad

November 6, 2020 by Crystal

This is going to sound like a super cliche dietitian comment, but there is just something about the combination of roasted SQUASH & KALE that I ...

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Filed Under: Everyday Meals, Gluten Free, Low Carb, Recipes, Salads, Vegan, Vegetarian Dishes Tagged With: balanced bites, best fall salad, delicata squash salad, easy meals, fall flavours, fall harvest salad, gluten free, healthy salad, low carb, roasted squash, squash, squash and kale

Walnut Mushroom Veggie Burgers

October 28, 2020 by Crystal

When my husband gives the green light to a veggie burger, I know its worth sharing! The original inspiration for this burger came from one of my ...

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Filed Under: Comfort Foods, Everyday Meals, Recipes, Vegan, Vegetarian Dishes Tagged With: burgers, cashew mushroom sliders, high fibre, high protein, plant based, plant based meal ideas, vegan, vegetarian, veggie burgers, walnut mushroom, walnut mushroom veggie burgers

Best Vegetarian Chili

October 15, 2020 by Crystal

This is truly the ONLY vegetarian chili recipe that you'll need! Chili is a GO-TO for our family year round. One-pot meals like this are great for ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Low Carb, Recipes, Vegan, Vegetarian Dishes Tagged With: balanced meal, chili, easy meals, gluten free, healthy dinners, high fibre, one pot meal, plant based, simple meals, vegan, vegetarian

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

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

Spinach Banana Blender Pancakes

March 17, 2020 by Crystal

Spinach Banana Blender Pancakes   Save Print Prep time 10 mins Cook time 5 mins Total time 15 mins   These blender ...

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Filed Under: Appetizers, Brunch, Comfort Foods, Everyday Meals, Gluten Free, Low Carb, Recipes, Vegetarian Dishes Tagged With: banana pancakes, blender pancakes, gluten free, low carb, pancakes, spinach banana pancakes

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

Coconut Sweet Potato Lentil Curry

January 23, 2020 by Crystal

One pot weeknight meals are a life saver at this time of the year (or really anytime of the year)! This protein-rich, plant-based Coconut Sweet Potato ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes, Soups, Vegan, Vegetarian Dishes Tagged With: coconut curry, curry, easy meals, lentil curry, lentils, one pot meal, plant based, plant protein, plant-based protein, red lentils, spinach, sweet potato, turmeric

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

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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…

Read More »

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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