Rachel stopped by Ottawa Daytime today with Derick and Lois to discuss Back to School Nutrition. Check it out on Rogers TV!

Tuna Salad Wraps
• 1 can light tuna (packed in water)
• 1 ripe avocado
• ½ cup grated carrots
• ¼ cup chopped celery
• s&p to taste

1. Mix all ingredients until thoroughly combined
2. Spoon desired amount into gluten free, ezekial or lettuce wraps

Chocolate Avocado Pudding
• 2 avocados
• 2 tbsp coconut oil
• 1/3 cup honey or maple syrup
• 3 dates
• ½ cup cacao powder
• 2 tsp vanilla
• ½ cup almond milk or coconut milk

1. Soak dates for 10-15 minutes in warm water. Chop.
2. Add all ingredients in a food processor and blend until smooth, 2-3 minutes. If needed, add additional milk to reach desired consistency.
3. Place in large bowl or individual bowls, cover and chill.
4. Top with fruit, coconut, or other desired toppings.

Fruit Salad
• 1 cup pineapple, chopped
• 2 apples, peeled, cored and chopped
• 2 bananas, peeled and diced
• 3 kiwis, peeled and diced
• 2 cups strawberries, chopped
• 1 cup grapes, halved
• 1 lemon

1. In a large bowl, combine all fruit. Squeeze juice of one lemon over fruit and mix lightly until mixed well.
2. Chill and serve as is, or topped with Greek yogurt.

Honey Yogurt Dip
• 2 cups Greek yogurt
• ¼ cup honey
• ½ tsp vanilla
• 1 tsp cinnamon
Combine all ingredients until thoroughly mixed.


Fruit & Seed Bars
• 1 cup dates, chopped
• ½ cup water
• 1 cup cooked quinoa or oats
• ¾ cup unsalted pumpkin seeds
• 1 cup unsalted sunflower seeds
• ¼ cup sesame seeds
• 3 tbsp ground flaxseeds
• ¼ cup unsweetened coconut, shredded
• ½ cup dried apricots, chopped
• 3 tbsp coconut flour
• ¼ cup applesauce
• ¼ cup maple syrup
• 2 tbsp coconut oil
• ¼ tsp salt

1. Preheat oven to 350 degrees and lightly oil a 9×15 inch pan.
2. Put the dates and water in a small pot over medium-high heat and simmer for about 5 minutes until the dates are soft or until water has evaporated. Remove from heat and let cool.
3. In a large bowl, combine quinoa, seeds, flaxseeds, coconut, apricots, almond flour, applesauce, maple syrup, oil and salt. Stir in the dates and mix thoroughly.
4. Put mixture into pan, spread evenly and press down with spatula.
5. Bake for 20 to 25 minutes or until edges begin to turn golden. Remove from heat and let cool for 10 minutes. Cut into bars and keep in a re-sealable container.

Carrot Gingerbread Muffins
• 6 eggs
• ½ cup coconut oil
• 1 tsp pure vanilla extract
• ½ cup blackstrap molasses
• ¼ cup maple syrup
• ½ cup coconut flour
• ½ tsp sea salt
• ¼ tsp baking soda
• 1 tsp cinnamon
• 1 tsp ginger
• ½ tsp ground cloves
• 3 cups shredded carrots

1. Preheat oven to 350 F
2. Whisk the eggs, oil, vanilla, molasses and maple syrup together in a large mixing bowl
3. Sift the coconut flour, salt, baking soda and spices into the bowl
4. Add carrots and mix together
5. Add ¼ cup of mixture into lined muffin tins
6. Bake for 35-40 minutes