Crystal Higgins

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

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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

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

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

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

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

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

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

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

Garden Veggie Buddha Bowl

February 15, 2016 by Crystal

Garden Veggie Buddha Bowl   Save Print Prep time 10 mins Cook time 25 mins Total time 35 mins   A more nutrient dense, ...

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Filed Under: Comfort Foods, Everyday Meals, Recipes, Salads, Vegan, Vegetarian Dishes Tagged With: bowl, buddha bowl, freekeh, lentils, plant protein, plant-based protein, tahini, vegan, vegetarian

Wings Without Guilt – Buffalo Cauliflower Wings

February 5, 2016 by Crystal

GAME DAY is coming..... Superbowl and other sport-related gatherings are often an excuse to eat without guilt. Fair enough - it wouldn't be a ...

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Filed Under: Appetizers, Cocktail Parties, Comfort Foods, Recipes, Soups, Vegan Tagged With: buffalo wings, cauliflower, game day snacks, vegan

Salted Caramel Energy Bites

January 31, 2016 by Crystal

Snack Time! Let's be honest - we can all get a bit carried away when it comes to snacking. Depending on what you're eating, snacks can easily ...

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Filed Under: Desserts, Gluten Free, Post Work Out, Recipes, Snacks, Vegan Tagged With: cashews, coconut, dates, energy bites, gluten free, salted caramel, snack, 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 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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