Crystal Higgins

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

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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

Toast Toppers – What’s Trending?

December 16, 2016 by Crystal

The movement for #avocadotoast has certainly reached new heights in the last few years. Instagram has over 250,000 #avocadotoast posts!!! The ...

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Filed Under: Brunch, Comfort Foods, Lifestyle, Nutrition Updates, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: avocado toast, brunch, health benefits, high fibre, silver hills, silver hills bakery, sprouted grains, toast, toast toppers, whole grains

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

Pumpkin Recipe Round-Up & Fresh Pumpkin Puree

November 13, 2016 by Crystal

Who's not ready to give up on pumpkin season quite yet? Before we transition from the pursuit of pumpkin, to the pursuit of peppermint I wanted to ...

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Filed Under: Appetizers, Comfort Foods, Desserts, Everyday Meals, Gluten Free, Lifestyle, Recipes, Snacks, Vegan Tagged With: gluten free, how to cook pumpkin, low sugar, pumpkin, pumpkin dessert, pumpkin puree, pumpkin recipes, pumpkin seed, pumpkin seeds, roasted pumpkin seeds, vegan

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

Healthy Apple Crumble

October 24, 2016 by Crystal

When I think fall, I think apples. Whether it is going apple picking, drinking hot apple cider, or fall baking, apples and fall go hand-in-hand. As ...

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Filed Under: Comfort Foods, Desserts, Gluten Free, Recipes, Vegan Tagged With: apple, apple crumble, dessert, fall, fall dessert, gluten free, healthy dessert, low sugar, oats, vegan

Weekend Brunch – Babies, Ladies & Gents’

October 17, 2016 by Crystal

For my husband's birthday, I decided to host a small brunch this year. I'm the type of girl that looks at Pinterest and Instagram with high hopes that ...

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Filed Under: Brunch, Comfort Foods, Everyday Meals, Recipes, Vegetarian Dishes Tagged With: banana chocolate muffins, banana muffins, breakfast bake, brunch, gluten free, high fibre, hosting, vegan, vegetarian, weekend brunch

Pumpkin Pie Chocolate Chip Blondies

October 9, 2016 by Crystal

Happy Thanksgiving!! Well after taking some time off from posting, I'm back and ready to share some more healthy tips and recipes with you. I promise ...

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Filed Under: Comfort Foods, Desserts, Gluten Free, Recipes, Snacks, Vegan, Vegetarian Dishes Tagged With: blondies, chickpeas, chocolate chips, dairy free, easy desserts, gluten free, one bowl, pumpkin, refined-sugar free, vegan, vegetarian

Lentil Marinara Sauce with Spaghetti Squash

August 15, 2016 by Crystal

4.0 from 2 reviews Lentil Marinara Sauce with Spaghetti Squash   Save Print Prep time 10 mins Cook time 45 mins Total time 55 ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Post Work Out, Recipes, Vegan, Vegetarian Dishes Tagged With: dairy free, gluten free, low calorie, meatless monday, red lentils, refined-sugar free, spaghetti squash, tomato sauce, vegan, vegetarian

Chocolate Peanut Butter Chickpea Cookies

June 20, 2016 by Crystal

Chocolate Peanut Butter Chickpea Cookies   Save Print Prep time 10 mins Cook time 10 mins Total time 20 mins   Gluten ...

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Filed Under: Comfort Foods, Desserts, Gluten Free, Recipes, Snacks, Vegan Tagged With: banana, chickpeas, chocolate chips, cookies, egg free, gluten free, grain-free, refined-sugar free, soy free

Watermelon Feta Avocado Salad

May 30, 2016 by Crystal

Watermelon Feta Avocado Salad   Save Print Prep time 10 mins Total time 10 mins   A simple and seasonal, light summer salad. ...

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Filed Under: Appetizers, Brunch, Everyday Meals, Gluten Free, Recipes, Salads, Vegetarian Dishes Tagged With: avocado, BBQ side, feta, gluten free, refined-sugar free, salad, summer salad, vegetarian, watermelon

Peanut Butter Chocolate Banana Overnight Oats

May 26, 2016 by Crystal

Peanut Butter Chocolate Banana Overnight Oats   Save Print Prep time 5 mins Total time 5 mins   Author: Crystal Cuisine: ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Post Work Out, Recipes, Vegan Tagged With: banana, breakfast, chocolate, gluten free, low sugar, oats, overnight oats, PB2, peanut butter, vegan

Strawberry Rhubarb Crumble

May 16, 2016 by Crystal

Strawberry Rhubarb Crumble   Save Print Prep time 20 mins Cook time 40 mins Total time 1 hour   This classic combination ...

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Filed Under: Brunch, Comfort Foods, Desserts, Recipes, Vegan Tagged With: crisp, crumble, fruit crumble, gluten free, light dessert, low sugar, rhubarb, strawberry

African Peanut Stew

April 12, 2016 by Crystal

African Peanut Stew   Save Print Prep time 15 mins Cook time 15 mins Total time 30 mins   This warm and delicious stew is ...

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Filed Under: Gluten Free, Recipes, Soups, Vegan Tagged With: chickpeas, gluten free, high fibre, soup, stew, vegan

Chocolate Caramel Mug Cake

April 4, 2016 by Crystal

Chocolate Caramel Mug Cake   Save Print Prep time 1 min Cook time 1 min Total time 2 mins   This 4 ingredient individual ...

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Filed Under: Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegetarian Dishes

Creamy Broccoli Soup

March 24, 2016 by Crystal

Creamy Broccoli Soup   Save Print Prep time 10 mins Cook time 30 mins Total time 40 mins   This savoury soup is a great ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes, Soups, Vegan Tagged With: broccoli, broccolini, gluten free, pulses, split pea, split pea soup, split peas, vegan, vegetarian

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

Blueberry Cinnamon Breakfast Bowl

March 2, 2016 by Crystal

There's nothing like waking up to a warm bowl of oatmeal on a cold day. I have to admit, when I first heard about adding egg whites to oatmeal I was ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Post Work Out, Recipes, Vegetarian Dishes Tagged With: blueberry, cinnamon, egg whites, gluten free, high protein, oatmeal, refined-sugar free, vegetarian

Green Monster Smoothie

February 28, 2016 by Crystal

Green Monster Yogurt Smoothie   Save Print Prep time 5 mins Total time 5 mins   A well balanced breakfast in a glass or ...

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Filed Under: Everyday Meals, Gluten Free, Post Work Out, Recipes, Vegetarian Dishes Tagged With: chia seeds, gluten free, green monster, green smoothie, refined-sugar free, smoothie, vegetarian

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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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