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This super simple salad is super nutritious. Even better is that the ingredients support liver detox and hormone balance. Kale, beets and lemon are three great ingredients to support the body’s cleansing process – and they go great together in this salad!

Makes 4 servings

For the Salad:

1 medium beet
4 or 5 large kale leaves, chopped and lightly steamed
Quarter of a red onion, thinly sliced (optional)

1. Cover the beet with water in a medium pan, and bring to a boil.
2. Reduce the heat and simmer until the beet is tender, approximately 20 to 30 minutes
3. Remove the beet from the pan, and rinse in cold water.
4. Slice off the skin, and cut the flesh into small thin pieces. Set aside.
5. Toss the kale, beet and onion together in a large bowl.
6. Top with the dressing and enjoy!

 

For the Dressing:

Mix together in a glass jar:

1/4 cup Tahini
2 garlic cloves, finely chopped
1/2 cup fresh lemon juice
2-4 Tbsp EVOO
Salt and pepper to taste
1 tsp maple syrup to taste
A bit of water as needed to thin out the sauce

Use on the salad and store the rest in your refrigerator. Will keep for up to a week.

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I love muffins, but I don’t like how they often pass themselves off as a healthy snack, when in reality, most muffins are more like cupcakes with fruit added.

This version of muffins is high in protein, high in beta-carotene, and high in fibre and healthy fats, and low in sugar and inflammatory ingredients. They are a great way to use up your butternut squash too! They are healthy enough for breakfast, and make a great snack. They are even better with a dollop of coconut whipped cream!

Makes 12 medium muffins

  • 1 cup butternut squash, pureed
  • 3 cups almond flour
  • 3 eggs
  • 1/4 cup coconut oil, melted
  • 2 Tbsp to 1/4 cup honey
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • 1/8 tsp cloves
  • 1/8 tsp nutmeg
  • Pinch of salt

 

Preheat oven to 375F.

In a large mixing bowl, beat eggs. Add in butternut squash purée, honey and coconut oil and mix thoroughly.

Add in all dry ingredients and mix thoroughly.

Line muffin tin with paper liners and fill them with the batter.

Bake for 20 to 22 minutes.

Enjoy!

 

 

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Coconut-Mango Chia Pudding

by on March 14, 2018 | Posted in Recipes

This chia seed pudding is a little richer and thicker than your typical chia pudding, which makes it just that much better! Enjoy it for breakfast, dessert or as a snack! It’s easy to pack up in a small glass jar to bring to work with you, or pack it up in a school lunch.

This chia pudding is balanced with healthy fats from the coconut and chia, loads of fibre from the chia seeds and mango, and beta-carotene from the mango. You can’t go wrong!

You’ll need:

  • 1 can coconut milk (use the full-fat coconut milk)
  • 3 Tbsp chia seeds
  • 1 mango, chopped into bite-sized cubes
  • 1 Tbsp maple syrup (optional)
  • Add a bit of heat with 1/2 grated fresh ginger (optional)

Pour the coconut milk into a medium sized bowl, and stir it well, making sure you get rid of all the lumps.

Add in chia seeds and maple syrup, if you are using it, and mix until they are evenly distributed.

Stir in mango.

Cover and refrigerate overnight. This is when it’s going to thicken up as the chia seeds absorb the water from the coconut milk.

Serve topped with you choice of:

  • Fruit (pomegranate, raspberries, kiwi, banana, strawberries, etc.)
  • Raw Nuts or seeds (hemp hearts, Brazil nuts, almonds, macadamia nuts, pecans)
  • Coconut flakes
  • A bit of maple syrup
  • Or nothing at all! It’s delicious on its own!
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Cashew Coconut Bliss Balls

by on November 3, 2017 | Posted in Recipes

Bliss balls make a great snack! These bite-sized treats are packed with nutrition and are sweet enough to fulfill any craving for something sweet. Have 1 or 2 as a snack or dessert!

 

1 cup unsweetened shredded coconut

1 cup cashews

1 cup dates, pitted

pinch of sea salt

 

Blend the coconut in your food processor until it is finely chopped.

Add 1/2 cup of cashews and blend until they are finely chopped.

Add in remaining cashews, dates and sea salt. Blend until dates are finely chopped.

Form into little balls and refrigerate or freeze in an airtight container for up to 4 weeks. 

Makes approximately 14 balls.

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These apple cinnamon bites make a great snack. Use tahini to make them nut free and school friendly!

 

1 cup hemp hearts

1/4 cup ground flax seed

1/3 cup tahini or almond butter

1 apple, peeled and finely chopped

2 tsp raw honey

1 tsp – 1 Tbsp cinnamon

 

Combine all dry ingredients in a bowl and mix well. Add apples, honey and tahini and mix well.

Form into balls – should make approximately 14.

Refrigerate for at least 30 minutes in order for the balls to firm. 

Store in an airtight container for 3 to 4 days.

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Pumpkin Spice Smoothie

by on October 14, 2017 | Posted in Recipes

Pumpkin is definitely an underused vegetable. Pumpkin pie and lattes is definitely only a small part of the gourd’s potential. It’s gentle on the digestive system, high in immune boosting beta-carotene, magnesium, potassium and a great source of fibre.

I’ve been experimenting with it in smoothies and was honestly surprised at how good it turned out!

 

1/2 cup pumpkin purée
1 scoop vanilla protein powder
1 Tbsp cinnamon (or more to taste)*
1 0.5cm thick piece of fresh ginger, peeled
1 Tbsp almond butter
1 cup (or more if needed) unsweetened dairy-free milk (almond, coconut, cashew)
1 Tbsp raw cacao nibs (optional)

*Pumpkin pie spice can be used instead of cinnamon.

 

Blend all ingredients EXCEPT cacao nibs in blender until smooth. Pour in glasses and top with cacao nibs and a dash of cinnamon.

Makes 2 servings, or 1 large serving.

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Honey Ginger Throat Soothing Syrup

by on October 9, 2017 | Posted in Recipes

At the beginning of Fall, I like to make this remedy to have it all winter. It’s so simple to make and I always have a good throat soothing syrup on hand. 

You’ll need:

Fresh ginger
Honey (I like to use raw local honey)
1 small jar (about 1 cup)

Peel and chop up your ginger to fill your jar 2/3 full and cover with honey. Let sit on the counter or in a cupboard (out of direct sunlight) for 4 weeks before using.

The honey will become more liquid with the ginger.

To soothe a sore throat, take a small spoonful several times per day.

*Avoid giving raw honey to children under the age of 2.

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Turmeric has excellent anti-inflammatory and liver cleansing properties. You can use fresh or dried herbs (turmeric and ginger). For dried Turmeric, I like using Organic Traditions to ensure good quality anti-inflammatory properties (there are other good brands as well, I mention this one as I use it and like it).

The cinnamon adds a nice flavour. Cardamon and cloves are also a great additions to this latte and add a bit of the traditional Chai flavours.

 

Ingredients

1 cup coconut milk or almond
3/4 tsp ground or fresh grated turmeric or 1/2 tsp dried turmeric powder
1/2 tsp ground cinnamon
1/2 tsp grated fresh ginger or 1/4 tsp dried powdered ginger
small pinch black pepper
squirt of honey or maple syrup
1 tsp coconut oil (optional)

Makes 1 large serving or 2 smaller servings

 

Heat in a small saucepan, strain and enjoy warm. To make this drink frothy, shake it up in a mason share or spin it in your blender for a few seconds.

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Curry-Butternut Squash Soup

by on October 4, 2017 | Posted in Recipes

What better soup to make for on a beautiful fall day than butternut squash soup?

Butternut squash combines perfectly with curry and coconut to make a delicious, warming and nourishing soup. To add even more nutrition to your soup, use your homemade bone broth as a base.

 

Ingredients:

1 1/2 Tbsp olive or coconut oil

3/4 cup diced onion

1 Tbsp grated fresh ginger

1 garlic clove

9 cups peeled and cubed butternut squash

3 cups chicken, vegetable or bone broth (make your bone broth using chicken bones)

1/2 tsp salt

1 tsp curry paste (choose the amount of heat you prefer for your curry paste)

3/4 cup coconut milk (full fat)

2 tsp fresh lime juice

fresh cilantro leaves to garnish

 

To Prepare:

In a large pot over medium heat, warm the oil. Add the onion and cook until soft. Add the ginger and garlic and cook until fragrant. Add the squash, broth and salt. Bring to a boil and then decrease the heat and let simmer for about 20 minutes, or until the squash is soft. 

Mix the curry paste with the coconut milk until well blended.

When the soup has cooled slightly, use a hand-held blender or transfer to a blender or food processor and blend until smooth. Return the soup to the pot, stir in the coconut-curry mix and warm. 

To serve, squeeze some lime juice and top with fresh cilantro leaves and adjust salt to taste.

Serve with Life Changing Loaf of Bread and kale chips!

Serves 4

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Quick & Easy Granola

by on September 2, 2017 | Posted in Recipes

Granola is the ultimate “hippy food”! It’s nourishing and delicious, but store bought granola is usually full of sugar, making it more delicious but less healthy. 

Making granola at home is actually quick & easy, especially with this recipe! 

  • 3 cups rolled gluten-free oats
  • 1/2 to / cup shredded, unsweetened coconut
  • 1 cup nuts and/or seeds (almonds, pecans, walnuts, sunflower seeds, pumpkin seeds)
  • 2 Tbsp chia seeds
  • 2 Tbsp flax seeds
  • 1 Tbsp cinnamon
  • 2 Tbsp cacao powder (or cocoa powder) – optional
  • 1 tsp salt
  • 1/2 cup extra virgin olive oil
  • 1/2 cup pure maple syrup

 

Mix all dry ingredients in a bowl, then add the wet ingredients all at once. Stir until mixture is even.

Spread on a baking sheet lined with parchment paper. Bake at 350F for 10 minutes, stir it up a little so the edge don’t burn and bake for another 10 minutes.

Take it out to cool. The granola will get crunchy as it cools!

Enjoy with warm or cold almond, cashew or coconut milk, coconut yoghurt and/or some fresh or frozen berries.

When cool, store in an air tight container (preferably not plastic).

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