Creamy Cashew Parsnip Pasta w/ Pistachios

This creamy gluten and dairy free parsnip pasta is old-school comfort food at it’s best. 

creamy parsnip pasta with cashew sauce

I had a bag of parsnips sitting in my fridge for a while so I decided to get out my spiralizer and create parsnip pasta! I tossed the pasta with a favorite sauce from my raw cooking class days. This raw cashew sauce is an awesome substitute for Alfredo, if you’re either not eating dairy or, like me, just don’t like cheesy sauces. Don’t be fooled by the fact that it’s made with cashews. This sauce rivals the decadent creamy texture of any cheese sauce, without being greasy or hard-to-digest.

creamy cashew and parsnip pasta

After spiralizing the parsnip noodles I sauteed them in a bit of oil to soften them up. I usually don’t bother with heating my veggie noodles, but parsnips have a slight bitter bite when eaten raw. It’s crazy how just 5 minutes in a saute pan transformed them from bitter to nutty, sweet and delicious. Roasting has the safe effect. Have you tried roasted parsnip chips? They are a super tasty treat! Just slice up, season, and roast until crispy.


I think all spiralized pasta should be topped with a nut or seed for good crunch. Shelled pistachios complement the earthy parsnips perfectly. I seasoned the pistachios myself with one of my favorite Dizzy Pig seasoning blend. Their limited release IPA herb-infused seasoning blend gets a workout at my house. I put it on everything  —  from Brussels to salmon to pistachios!

Make this creamy parsnip pasta with seasoned pistachios for a delicious gluten and dairy free comfort food fix!

I made this parsnip pasta recipe for my Inspired Vegetarian column on Healthy Aperture. You need just a few ingredients to make this quick dinner or lunch, and it only takes about 10 minutes to make, start to finish.

—> Click HERE to get the full recipe.

smashed peas toast with mint and feta

5 Years of the Recipe Redux + Smashed Pea Toast

 Smashed pea toast is a super easy, super healthy recipe that has tons of flavor. Spread it on sprouted toast for breakfast or make as a fancy appetizer!
smashed pea toast with mint and feta

This month I’m celebrating five years of recipe redux. That’s right, the recipe redux is five years old! From my very first post to today’s awesome smashed pea toast, it’s been an amazing journey of delicious food, wonderful friendships, and so much learning about blogging and photography. I’ve come a looooong way with my posts and my photography (check out the photography on this old post…oh my) and I can definitely say that the recipe redux has played a huge role in my growth as a healthy food blogger.

In case you don’t know what redux is, it’s the first and only recipe challenge founded by registered dietitians. The idea is to take delicious dishes and make them better for you. Each month is a new topic and this month we are are celebrating each other by posting a recipe that was inspired by a fellow redux member.

I’m celebrating my friend Abby Langer of Abby Langer Nutrition.  Abby is a Toronto-based RD who first posted about avocado toast last year.  Of course I’m no stranger to toast, I eat it pretty much every day, but mine is pretty boring. I rarely veer far from my beloved peanut butter and my avocado toast is definitely lacking in creativity. Abby created this avocado toast extravaganza and it looked so delicious it inspired me to get more creative with what I put on my morning bread.

Abby has a delicious blog and has created some amazing recipes as a redux member.  She also writes for the Huffington Post in Canada. I finally met her in person at our annual RD meeting last year and she is exactly as I would’ve expected. She’s smart, funny and just a little bit sassy. My kind of peeps!

smashed pea toast with feta and mint

Now onto the food! I made this minty smashed pea and feta toast a few times, once for breakfast and then again for a pre-concert appetizer. I went to see Harry Connick, Jr. last weekend on the lawn at Wolf trap and my girls and I always Bring It with the apps. For my appetizer version I used a toasted baguette vs the sourdough bread you see above. The spread can be kind of heavy, so you definitely want to start with a sturdy piece of bread.

smashed pea toast with feta and mint on sourdough bread

I hope you’ll try my smashed pea toast! It’s a super easy (I’m not kidding, you can make it in about 10 minutes start to finish), super healthy recipe that has tons of flavor. It can be spread on sprouted toast for a delicious breakfast or made as a fancy appetizer with a crispy baguette.

Celebrating 5 Years of Recipe Redux with Smashed Pea Toast

Celebrating 5 Years of Recipe Redux with Smashed Pea Toast


  • 1 cup frozen peas, cooked
  • 2-3 leaves fresh mint, chopped
  • 1/3 cup crumbled feta cheese
  • 1 Tbsp fresh lemon juice
  • Sea salt
  • 2-4 slices of crusty bread


  1. In a medium sauce pan filled with salted boiling water, cook the peas until just tender, about 2 minutes. Transfer to a medium bowl and add feta, mint, lemon juice and salt, smashing together with a fork until well mixed and chunky. Brush your bread with olive oil and toast. Let cool and pile on the pea mixture. Garnish with more feta, if desired.

This Smashed pea toast with feta and mint is the perfect healthy breakfast toast or easy appetizer via @DanielleOmar

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!

Mango Kiwi Chia Seed Pudding

This Mango Kiwi Chia Seed Pudding is the perfect breakfast or afternoon snack! High in fiber and healthy fats, it will make you smile and full. 

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!When I was in high school my mom used to make wonderful fruit salads for breakfast on the weekends. Of course I didn’t appreciate them back then, I used to beg her not to add papaya and mango. Seriously, what was I thinking? Today I can’t eat enough mango, and I sure do love papaya. Thankfully, our palate grows up as we do!

I recently picked up a six-pack of champagne mangoes from Costco. I’ve been eating one a day ever since and was excited to create a no-bake energy ball with them. Sadly, this resulted in a very disappointing kitchen fail. To make matters worse, I tried to bake up the mess, hoping a little heat would turn my wet slop into a delicious energy bar. Yeah, that did not happen. I had such great success in the past with my raw Wild Blueberry energy balls, I was overly confident I could pull it off. Ugh…I hate wasting ingredients!

After my fail, I was left wondering what else I could do with my fresh mango? I decided to go with my second favorite snack, chia seed pudding. If you haven’t tried chia seed pudding yet, you really should. It’s such a great snack! For one, it’s high in fiber and healthy fats, which means it’s super satisfying. And for two, it’s a sweet and creamy snack that feels like dessert. What more can you ask for?

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!

The base for this mango kiwi chia seed pudding is 1 cup of milk (any nut milk or even cow’s milk will do) with 1/4 cup chia seeds. Once you have this base, you can pretty much do anything you want. I typically add a few drops of liquid Stevia and some vanilla and go from there. You can use any type of sweetener you want, maple syrup or honey are great, too. I love to mix my pudding with yogurt. The creaminess of the yogurt just takes it to a whole new level. And then of course you need some fruit for texture, and I like to sprinkle on some kind of nut topping. Today I used hemp seeds, but sliced almonds would be good or even some chopped macadamia nuts.

chia seed pudding with mango and kiwi

What’s so great about chia seed? I’ve written about this before, just read HERE to learn more. I think you’ll really enjoy this mango kiwi chia seed recipe, it’s the perfect breakfast or afternoon pick me up and is super simple to make!

Mango-Kiwi Chia Seed Pudding

Mango-Kiwi Chia Seed Pudding


  • 1/4 cup chia seeds
  • 1 cup almond milk, unsweetened
  • 1 mango, sliced
  • 1 kiwi, sliced
  • 4 oz mango yogurt
  • hemp seeds for topping, optional


  1. Combine chia seeds and nut milk in a bowl and whisk until well combined. Refrigerate for an hour. Remove from fridge after an hour and stir well again. Place in fridge overnight or for another hour or so (just until thickens). Peel and chop mango. Peel and slice kiwi. Add chia to serving glass, layer with yogurt and top with fruit. Sprinkle with hemp seeds or nuts. Enjoy!



High in fiber and healthy fats, this mango and kiwi chia seed pudding is the perfect breakfast or afternoon snack!

For more chia seed pudding delights, check out these older posts:

My favorite chia pudding easy and delicious and the almond crumb topping is the bomb!


Honey Macadamia Nut Chia Custard


Cherry Chia & Oatmeal


The best chia seed pudding roundup. Healthy recipes for snacks or on the go breakfast!