Goat cheese, parsley and cauliflower soufflé

This dish is an airy and puffy single portioned goat cheese soufflé recipe. It fluffs up when its removed from the oven. If you are a cheese enthusiast, you will love the hint of goat cheese in this dish. The cauliflower provides a hearty side to this light appetizer. It looks beautiful and is an impressive course…

Black Bean Brownies

When I first stumbled on this recipe, I thought it would be interesting to try. I am a fan of finding the right substitutes to our favourite munchies. After months of reluctance, (likely due to not being quite sure how beans can replace flour) I gave in and played around with a few recipes and…

Clean Loaded Tostones

I have made this recipe over and over again but only a my house. I have yet to to test these babies on my Caribbean and/or Hispanic friends. For sure I will not tell them these were not fried because I will get dissed right away. Therefore, I will have to trick them. Yes, lie….

Zucchini Crust

I just know that I have so many that are skeptical on how tasty this recipe can be. Let’s face it. It is a substitute for a super junk food. Pizza dough without the flour and unnecessary fillers make quite the difference to persons with health or fitness goals. When I was first introduced to…

Caprese Pasta (Zoodle) Salad

I really cannot believe I grew up not being a big fan of the American/Italian meals and had thought that Italian meals are exactly just that: Cheese crust stuffed pizza or spaghetti and meatballs. I was not to be taken to an Italian restaurant until I grew up and out of that phase quick. Now…

Red Pepper and Goat Cheese Muffins

    For the love of brunch, the delightful incorporation of breakfast and lunch. There is no better way to celebrate this synergetic bruncheon than under a breezy sunlight on a late Sunday morning or at a picnic during the tam-tams with a glass of Prosecco on one and the muffin on the other! Can you smell…

Orange and Beet Salad

Something I am loving right now is obviously the weather but even better is the different food that we have access to this time of year. Produce taste that much sweeter and richer.  Beets and oranges are food that we commonly have an exuberant supply of during the winter season. This month, right in between…

Kale, Radicchio, Grapefruit Salad

This weather sucks and feels like winter is lasting forever. Working night shifts can influence your eating habits. I am in an office with 3 or 4 guys that order pizza, offer me cookies and chocolate during my shift which I politely decline although my palate is craving otherwise. I am on a journey of…

Spinach Quiche on a Sweet Potato Crust

  Want to impress your guests on your next brunch? Look no further as this recipe stands out. It is a paleo-friendly vegetable packed and high protein dish. It is a fun and fairly easy recipe to follow. Therefore if you have young ones, you can also invite them into the kitchen for help. Personally,…

Guilt Free Pizza

As I look back at my repertoire of dishes I have tried when I had first began my health journey, I have had some hits and several misses. Ultimately, I had to find what works for me. The recipes that I choose to showcase on MindfulAndFresh.com share my guilty pleasures with a healthy twist. This, my…

Spicy Carrot Soup

There is absolutely nothing that makes me feel like I am completely satiated and leaning out at the same time. This week I had decided to give myself a smooth nutritional jumpstart to weight loss after having a summer of over-indulgence. Although, I am a hungry girl. Weight loss does not always meet the selfish…

Coconut Carrot Purée

Ingredients: 1 tbsp olive oil 1 clove garlic – smashed 1 pound of carrots – peeled and sliced into 1/4-inch thick round 1 Sweet Potato 1 Tsp Curry 1 Tbsp Ginger or 1/2 Inch grated Fresh Ginger 1/2 yellow onion, coarsely chopped 1 bay leaf 1 can coconut milk Salt to taste Freshly cracked black pepper Method:…