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

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

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

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

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

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

Toast is Turning Orange

January 6, 2017 by Crystal

Everyone must have a favourite vegetable right?! One of my favourites (behind Kabocha Squash) are sweet potatoes; talk about the most versatile ...

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Filed Under: Appetizers, Brunch, Cocktail Parties, Comfort Foods, Desserts, Everyday Meals, Gluten Free, Lifestyle, Nutrition Updates, Post Work Out, Recipes, Snacks, Vegetarian Dishes Tagged With: baked yams, gluten free, refined-sugar free, soy free, sweet potato, sweet potato toast, toast, yam

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

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

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

Spread the Love

July 25, 2016 by Crystal

Meet Abe & Jeff - the co-founders of Habibis Mediterranean Foods!I had the pleasure of visiting the factory in Surrey, BC where they produce 100% ...

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Filed Under: Lifestyle, Nutrition Updates Tagged With: dips, gluten free, habibis, hummus, local foods, mediterranean, natural, refined-sugar free, vegan

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

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

Vegetarian Pizza

January 28, 2016 by Crystal

Vegetarian Pizza   Save Print Prep time 15 mins Cook time 10 mins Total time 25 mins   Author: Crystal Recipe type: ...

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Filed Under: Comfort Foods, Everyday Meals, Gluten Free, Recipes, Vegetarian Dishes Tagged With: cauliflower crust pizza, gluten free, healthy, high fibre, kale, pizza, refined-sugar free, sweet potato, yam

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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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