Pumpkin Spiced Crepes with a Little Cinnamon Coconut Sugar Topping

Made with Love + Fresh Baked Pumpkin Puree with all its healthy nutrients including Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium + Phosphorus, + a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper + Manganese.

Enjoy these Pumpkin Crepes

knowing your eating whole foods with healthy ingredients!

Pumpkin Spiced Crepes

Makes about 8


  • 1/4 cup ground flaxseed
  • 3/4 cup filtered water
  • 1 1/2 cup gluten free organic all purpose flour
  • 2 tbsp. coconut sugar
  • 2 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves
  • pinch of salt
  • 1/4 cup melted coconut oil less 4 tbsp
  • 1 cup filtered water
  • 1 cup fresh pumpkin puree (packed) (using some of the water to blend if needed)
  • 1 tsp pure vanilla extract

Cinnamon Sugar

  • 1/8 cup coconut sugar
  • 1 tsp cinnamon


  1. Mix together flaxseed + water in a bowl, stir and set side in the refrigerator until needed.
  2. Bake a small pumpkin and puree 1 solid cup in blender using alittle of the water if needed.
  3. Next whisk together sugar, flour and salt in a bowl + whisk in the coconut oil. Slowly whisk in the water and pumpkin little by little making sure there are no lumps. Next whisk in the vanilla followed by the flax mixture.
  4. Meanwhile, whisk together the coconut sugar, flour, spices and sea salt in a bowl, then whisk in the coconut oil. Slowly whisk in the water and pumpkin little by little to make sure the mixture stays free of lumps. Next, whisk in the vanilla, followed by the flax mixture you had set aside.
  5. Mix together the coconut sugar and cinnamon together in a bowl and set aside.
  6. Heat a non-stick 6 inch pan over medium heat, then pour in 1/3 cup batter, and swirl the pan so that it spreads out to the edges. Cook for about 3 minutes on the first side, then flip over and cook the second side. Once the crepe is done, set aside on a plate. Repeat with the remaining batter, separating the crepes with parchment paper on the plate so that they don’t stick together. Sprinkle the crepes with the cinnamon sugar and fold up.

You can enjoy these with a little coconut whipped creme or a drizzle of dark chocolate as well. Enjoy them warm or cold!


Toronto Nutritionist Janet Zdichavsky Pumpkin Spiced Crepes
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Sweet Potato Crust Pizza with Loads of Veggies + Drops of Mozzorella Cheese

Toronto Nutritionist Janet Zdichavsky Sweet Potato Crust Pizza

There is no comparison to a healthy homemade pizza to store bought! Add a sweet potato crust and loads of fresh vegetables, well it’s pizza at it’s best.


Makes 1 medium sized pizza


  • 3 medium sized sweet potatoes ( 2 cups cooked sweet potato)
  • 2 cups oat flour
  • 1/4 cup arrow root flour
  • 2 tbsp nutritional yeast
  • 1 tbsp flaxseed


  • 3-4 tbsp organic tomato puree (paste)
  • 1 cup mixture of spinach + basil
  • 1 small red onion sliced
  • 1 red pepper sliced
  • 2 medium sized portabello mushrooms sliced
  • 3 garlic cloves sliced
  • salt + pepper to taste
  • 2 tbsp avocado oil
  • Italian herbs
  • 60 g vegan mozzarella small balls


  1. Preheat oven to 400F and line a baking try with grease proof paper
  2. Cook sweet potato in steamer or boiling water until soft
  3. When cooked transfer potato to mixing bowl + mash. Add the flour, nutrition yeast + flax seed to mixture + mix together well through out combining.
  4. Shape together the sweet potato dough into a ball,keep your hands workable with flour or water which ever works best for you.
  5. Place the dough ball onto the lined tray and shape it into a circle about .5cm thick. Smooth around the edges.
  6. Place the tray with dough into the oven for about 20-25 minutes
  7. Prepare the sliced toppings by placing them into a mixture of the oil, Italian herbs of choice, garlic salt + pepper until the veggies are totally covered in the seasoning.
  8. When the sweet potato crust has finished baking take out of oven and spread the tomato puree all over surface. Then place the spinach and basil toppings followed by layering the rest of the veggies.
  9. Finish with vegan mozzarella, some basil leaves and a drizzle of oil
  10. Bake in oven for about 15-20 minutes.

Serve + Enjoy ! (freezes well)

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Stuffed Acorn Squash With Quinoa + Vegetables

Toronto nutritionist Janet Zdichavsky black bean stew

Acorn Squash is perfect for stuffing to make a delicious meal. It’s easy to make and just use your imagination to what you want to stuff them with. Here I chose some spinach quinoa, mushrooms, red peppers + more making it super healthy. The squash alone is high in Vitamin A + C plus B-family vitamins plus minerals including potassium, manganese, iron, copper, phosphorous, magnesium and calcium. The vitamin A + C make this a great meal for healthier skin and hair!


  • 1 Acorn Squash
  • 3/4 cup rinsed quinoa
  • 1 /2 sm package fresh mushrooms of your choice ( chopped)
  • Handful fresh spinach (chopped)
  • 1 small red pepper chopped
  • 1/4 cup chopped walnuts
  • 1/4 cup dried cranberries


  1. Cut the acorn squash in half (take seeds out rinse and pour just alittle avocado oil into the meat of the squash with a dash of salt + pepper.) Place in oven at 400 bake until just soft.
  2. Pour 3/4 cup of rinsed quinoa into 1 1/2 cup of boiling water in a pot. Cook quinoa until soft and fluffy. ( You can also use vegetable broth instead of water if you a more flavorful quinoa,
  3. Chop all your vegetables and walnuts + cranberries
  4. Once squash is cooked mix all the stuffing ingredients together and stuff into both halves of squash. Top with more nuts and cranberries. Place in oven and bake until stuffing is really warm.
  5. Enjoy with a side salad, cup of soup or alone.!
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Chipotle Black Bean Stew With Mixed Vegetables

Toronto Nutritionist Janet Zdichavsky Roasted Quinoa

CHIPTOTLE BLACK BEAN STEW: This simple healthy comfort stew is easy to make in one pot and leaves your kitchen smelling delicious.

Course: Main Course

Cuisine: Mexican

Keyword: black bean, chipotle, stew

Servings: people

Calories: 160 kcal


  • 1 onion chopped finely
  • 4 cloves of garlic chopped
  • 2 sm cans black beans ( if making you own 1 1/2 cups soaked)
  • 1 large can of tomatoes diced ( 4 fresh chopped tomatoes)
  • 1/2 small package of chopped mushrooms
  • 1 small red pepper chopped
  • 1 baked sweet potato chopped (optional)
  • 1 sm tbsp cumin
  • 1 tbsp smoked paprika
  • 1 tbsp dried oregano
  • salt to taste and black pepper
  • 2 tbsp Chipotle
  • 3 tbsp White or red wine vinegar ( or to taste)
  • 2 tbsp Maple syrup ( coconut sugar)
  • 1 tbsp Tomato puree


  1. Heat a tbsp of olive oil in a med. sized pot. Add the onion and garlic and cook for 2 minutes then add mushrooms + red peppers cook until soft.
  2. Add the cumin, paprika, oregano and salt and pepper and mix well.
  3. Add the rest of the ingredients and stir well until combined. (add the baked potato)
  4. Simmer for about 10 minutes.
  5. Serve with salad or over quinoa or wild/ brown rice.


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Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust

Toronto Nutritionist Janet Zdichavsky Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust 2
This pie was a HIT at Thanksgiving + I,ve made it again just because it was so good. The crust is filled with good fats from the pecans, the filling made with pumpkin which is nutrient dense with Vitamin A, + C, high in anti-oxidants + Lutein + Zeaxanthin (for eye sight) high in fiber + low in calories. You can enjoy this pie simple w the crust + filling, or add ad a drizzle of 70% Cacao chocolate + if you choose to top it off with a drollop of coconut whip cream or alot, your choice. Enjoy!


INGREDIENTS (For best results let the pie without the whipped cream set in fridge overnight)


  • 2 1/2 cups pecans, walnuts or almonds
  • 2 tbsp. honey
  • 4 tbsp melted coconut oil
  • 1/2 tsp. Himalayan salt.
  • 1/2 pure vanilla extract
  • 1 tbsp. ground flaxseed

Toronto Nutritionist Janet Zdichavsky Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust 1


  • 2 + 1/4 cups fresh baked pumpkin ( 1 14 oz pureed pumpkin, (2 cups) not pumpkin pie filling)
  • 1/3 cup on honey
  • 1 tsp pure vanilla extract
  • 1/2 tsp Himalayan salt
  • 3 tbsp cornstarch
  • 1 tsp cinnamon, 1/2 tsp ginger, 1/2 tsp ground nutmeg, 1/4 ground cloves


  • 1/2 bar of cacao chocolate bar 70%
  • 3-4 tbsp coconut creme or whip cream


  • 1 can coconut cream
  • 1 tsp pure vanilla
  • 2. tbsp powdered sugar



  1. Place the nuts of choice in a food processor or blender with the rest of ingredients and process until well blended.
  2. In a lightly oiled pie plate pour the mix into the pie plate and spread evenly over plate.+ up sides
  3. Place in refrigerator.


  1. Place all filling ingredients into food processor and blend well. (Taste + add more spices if needed)
  2. Pour filling onto the pie crust and spread evenly
  3. Place back into fridge


  1. Break 1/2 the bar into pieces and place into a small frying pan on low heat.
  2. Stir well and add a little cream of choice to thin it out a little
  3. Once melted well and stirred take off heat.
  4. Drizzle onto the pie filling. Place back into fridge.


(You should top with whipped cream when ready to serve. Either with a good dollop or cover surface of pie)

  1. Make sure can of coconut cream has been in the fridge for at least a day.
  2. In a medium sized bowl place just the solid part of the coconut cream in bowl. (save liquid for smoothie)
  3. Mix in vanilla + powdered sugar. With a electric mixer whip up the cream well.
Toronto Nutritionist Janet Zdichavsky Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust 3
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Butternut Squash Soup w Spinach + Mushrooms

The incredible nutritional value of butternut squash is impressive with over four times the recommended daily value of vitamin A in just one serving, over half the recommended intake of vitamin C, and an impressive list of other vitamins and minerals.

This perfect hearty and delicious butternut squash soup recipe is a blended soup with spinach + mushrooms added making it very healthy + comforting to enjoy these cooler autumn days + nights.

  • Course: Soup
  • Prep Time: 15 mins
  • Cook Time: 45 mins
  • Total Time: 1 hr 30 mins


  • 1 cup yellow onion , 1/4-inch dice
  • 1 tablespoon olive oil
  • 2 smaller butternut squash ( fresh butternut squash cut into quarter and baked until soft)
  • 6 cups organic vegetable stock
  • black pepper to taste
  • 1 small container of white or brown mushrooms (or your choice)
  • 1/2 bunch fresh spinach
  • 4 cloves garlic peeled and sliced


  1. Heat a large pot over medium heat, then add one tablespoon olive oil to thinly coat the surface. Add onions and sauté until translucent, add the garlic, pepper to taste and mushrooms.
  2. Cut up the butternut squash into quarters, deseed and scrape out strands. Place in preheated oven 400 F. Baked until soft.
  3. In a medium or lge pot place the broth and heat up on med heat. Add the onion, garlic, pepper, (saute mushrooms separately well)
  4. When squash is cooked scoop out 4-6 packed cups squash into broth and stir well. Let cook until blended well and taste cooked.
  5. Scoop out cups of soup mixture and place in blender and pureed.
  6. Place all blended soup back into pot on stove and the cut cup spinach and the sauteed mushrooms and cook until spinach is cooked and mushrooms are soft.

You really don,t have to do much to make this soup taste good because butternut squash is so flavorful, the best squash for soup.

Enjoy! Will stay well in the fridge or you can freeze as well.

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Mushroom Quinoa Veggie Stuffed Pumpkin

Mushroom Quinoa Veggie Stuffed pumpkin

Who isn’t in love with everything pumpkin! This is the first time I,ve stuffed a pumpkin and what a surprise! Well not really
everything you make with pumpkin is just amazing I think, but I have to say this stuffed pumpkin was really satisfying and delicious.
Bonus!! There are a lot of super nutrients, Beta Carotene + fiber found in the pumpkin and then stuffed with more super nutrient
dense foods such as oyster mushrooms, quinoa, tomatoes, zucchini, spinach, parsley +nuts leaving you pumped and ready to go.
I spent the day food prepping and felt pretty tired, had one of these stuffed pumpkins and I was rejuvenated and re-energized. That’s
exactly how you want to feel after you eat. So Let’s Go!


  • Makes 3 halves (I used the 4th half to make muffins)
  • 2 small orange pumpkins
  • 1 small yellow onion chopped
  • 1 tbsp. olive oil
  • 1/2 cup uncooked quinoa
  • 12 lge leaves of spinach chopped
  • 1 red pepper chopped
  • 1 small zucchini
  • 15 cherry tomatoes
  • 1 small package of fresh oyster mushrooms (your choice) chopped
  • 1/4 bunch of parsley chopped
  • salt + pepper to taste
  • walnuts and pumpkin seeds chopped for topping + 1tsp pumpkin spice + a touch of oil (mix together)
  • cranberries for topping (optional)


  1. Cut 2 small pumpkins in half starting at the top all the way around. Deseed and take all loose strands out, leaving a clean meaty pumpkin halves only. (3 Halves)
  2. Pour a little avocado oil in bottom of each pumpkin and massage in, sprinkle a little pumpkin spice, salt + pepper in each pumpkin.
  3. Turn oven on to 350 and place pumpkin halves on a baking sheet w a little water. Bake until just soft and take out of oven.
  4. After placing pumpkin in oven rinse 1/2 cup of quinoa, boil I cup of water and place quinoa in water, cook until quinoa is fluffy and no water left. When quinoa is almost ready mix slightly in chopped spinach. When spinach is cooked w quinoa take off stove. Let cool
  5. Chop up your small onion, red pepper, zucchini, tomatoes, mushrooms, parsley + nuts
  6. Place large frying pan on stove with olive oil. Place onions in pan a minute add zucchini, red peppers, tomatoes and mushrooms.
  7. Cook lightly until soft, stir and take off stove.
  8. Once your pumpkin halves (3) are soft, quinoa is just fluffy and cooled and vegetables + mushrooms are lightly cooked place quinoa in bowl, mix in vegetables and mushrooms. salt and pepper to taste.
  9. Place the stuffing mix into each pumpkin half, top with parsley, chopped nuts mix Place in heated oven bake either till the stuffing is hot or the pumpkin skin is soft and cooked well. Enjoy
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Healthy Pumpkin Spice Muffins

Healthy Pumpkin Spice Muffins w Chopped Walnuts + Cranberries

These muffins are made with fresh baked + purred pumpkin, low in natural sweeteners, (no guilt here) and taste
delicious! The fresh pumpkin is a ‘nutrient dense’ food, high in fiber, vitamins + minerals especially beta-carotene, but low
in calories. So go ahead and enjoy these while they last.

Ingredients Makes 12 muffins

  • 1 cup spelt flour
  • 1 cup oat flour
  • 1/2 cup rolled oats
  • 1/8 cup coconut sugar + 2 tbsp
  • 1/2 tsp salt
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 3 tsp pumpkin spice (1 also for topping)
  • 1/4 cup chopped walnuts + some for topping
  • 1/4 cup chopped cranberries + some for topping
  • 3/4 cup fresh pumpkin puree
  • 1/2 cup almond milk (Silk)
  • 2 eggs or flax eggs
  • 1/8 cup maple syrup + 2 tbsp
  • 1 tsp vanilla extract
  • mix together about 2 tbsp. of coconut sugar + 1 tsp pumpkin spice together for topping


  1. Preheat oven to 350 and lightly oil muffin pan
  2. Slice 1 small pumpkin in half. Add about 1/2 tsp.avocado oil and massage it over 1/2 pumpkin, add a little salt, pepper + pumpkin spice. Bake 1/2 of the pumpkin until soft. Do not over bake it
  3. In a large bowl mix together the spelt flour, oat flout, rolled oats, coconut sugar, salt, baking powder, baking soda, pumpkin spice,
  4. chopped nuts + cranberries
  5. In a separate bowl mix together the almond milk, eggs, maple syrup, and vanilla extract.
  6. Once pumpkin is cooked lightly scoop out 1 cup and place in blender with the wet ingredients. Puree until blended
  7. Slowly pour the pumpkin puree mix into the dry mix and blend together. Do not over mix. ( mix should be a fairly wet mix)
  8. Scoop about 1 tbsp.into the prepared muffin sheet. Should get about 12 muffins.
  9. Top the muffins with chopped walnuts, cranberries + sprinkle the coconut sugar mix over muffins
  10. Bake for about 30 minutes or until a toothpick comes out clean.
  11. Let cool before removing. ENJOY!
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Fresh Quinoa Tabbouleh Salad

I made this Fresh Quinoa Tabbouleh Salad to have with my Chickpea Falafel Wraps or some days just for lunch or dinner alone. Either way paired
off or alone it’s one of my favorite salads. It’s got a good amount of quinoa in it and good sources of vegetables that are so vibrant and full of life. This salad is all organic, so easy to put together and full of nourishment for the body mind and soul!


  • 2 cups cooked white quinoa ( 1 cup quinoa to 2 cups boiling water)
  • 1 med. cucumber chopped with skin on
  • 1 lge tomato chopped
  • 1 red pepper chopped
  • 1 bunch of green onions chopped
  • 1 cup of fresh flat parsley chopped
  • 1/2 cup of fresh mint chopped


  1. Rinse your quinoa well, boil 2 cups of water and place the quinoa in the hot water on med heat and cook until nice and fluffy or all
    the water has been absorbed. You can add more taste to the quinoa by adding seasoning, lemon or lime juice, herbs and soy sauce.
  2. Once quinoa is cook and fluffy take off of heat and let it cool. (important)
  3. While your cooking and letting you quinoa cool down chop all your ingredients that go into the tabbouleh.
  4. Once tabbouleh has cooled mix in lightly the chopped veggies
  5. For the dressing whisk together some lemon juice, olive oil, chopped fresh garlic, salt and pepper and pour over tabbouleh and stir lightly.
  6. Enjoy right away or keeps well in the fridge.

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Healthy Chickpea Falafels

These falafels come together rather quickly in a food processor and seriously “are to die for”. They are so flavorful from the herbs, seasoning, aromatics and rather fresh and light from the vegetables in this recipe. Best pan fried and serve in a wrap or a nice easy to make salad like the Quinoa Tabbouleh

Oh I haven,t mentioned the sauces I used here the “Beet Hummus” and the “Vegan Coconut Yogurt Tzatziki sauce. Together these flavors will make your taste buds dance in your mouth


Makes about 20 falafels;

  • 3 15 oz cans of chickpeas rinsed well
  • 3/4 cup green onions chopped
  • 3/4 cup fresh flat-leaf parsley leaves
  • 3/4 cup fresh cilantro leaves
  • 1/2 cup chopped celery or zucchini
  • 1 tbsp wine vinegar or AC vinegar
  • 3 tbsp fresh lemon juice
  • 3-4 garlic cloves
  • 1 1/2 tsp turmeric
  • 3 tsp ground cumin
  • 2 tsp ground coriander
  • 2 tsp Himalayan salt
  • 1/2 tsp black pepper
  • 1/8- 1/2 tsp crushed red pepper ( I find even 1/8 too much for me, if you like SPICY add more)
  • 1 cup rolled oats
  • 1/2 cup millet flour ( for dusting patties) or really any flour will do w a little salt added


Falafel Patties:

  1. Combine chickpeas, onions, parsley, cilantro celery, vinegar, lemon, garlic and spices in a food processor. Blend well until combined
    and smooth. Add the oats and pulse a few more times. Refrigerate for about 1/2 hour making it easier to shape.
  2. 2. Using 1/4 mixing cup measure out small cups of mixture and with you hands shape into balls. Make your seasoned flour mixture
    and lightly sprinkle flour onto the falafel balls.
  3. 3. Preheat a nonstick skillet pan (oiled) on medium heat. Place falafel balls in the pan, flattening them sofly and cook 6-10 minutes
    until golden brown on each side and crisp on the outside. ( You can freeze these raw and thaw before cooking smaller amounts)

Coconut Tzatziki Sauce:


  • 1/2 lge unpeeled finely grated cucumber. ( Will shrink to 1/4 cup after drained. Use organic when possible)
  • 1 1/2 cup coconut yogurt.
  • 1/4 cup well chopped fresh dill
  • 4 med sized garlic cloves
  • Pinch of Himalayan salt and black pepper (add more to taste)
  • 1 1/2 tbsp lemon juice
  • 1 tbsp X virgin olive oil


  1. Grate cucumber finely with the skin on. Makes about 1 cup. Place in a fine-mesh strainer over a small mixing bowl or onto a clean towel and squeeze out excess moisture. Should end up with about 1/4 cup.
  2. Pace coconut yogurt in a lge mixing bowl and add strained dill, garlic, salt and pepper, olive oil and lemon juice. Stir well.
  3. Taste test and add more salt or garlic or dill for enhanced flavor.
  4. Serve or store in refrigerator. up to 5 days
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