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Chocolate Avocado Pudding

A quick and easy treat for kids (and adults) to enjoy as they head back to school this month! This recipe is best served the same day it is prepared.


  • 1/2 cup unsweetened almond milk
  • 1 ripe avocado, peeled and pitted
  • 5 tbsp unsweetened cocoa powder
  • 1/4 cup real maple syrup
  • 1 tsp vanilla extract
  • 1/8 tsp cinnamon
  • pinch of salt


  1. Put the almond milk, avocado, cocoa powder, maple syrup, vanilla extract, cinnamon, and salt into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. You may need to stop and scrape down the sides with a spatula.
  2. Transfer the pudding to a glass jar and chill in the fridge until ready to serve.






Chia Seed Breakfast Bowl

This high protein, high fibre bowl is a nice alternative to oatmeal that will keep you satisfied throughout the morning!


  • 1/2 cup milk or milk substitute
  • 3 tbsp chia seeds
  • 2-3 tbsp hemp hearts*
  • 1/4 tsp vanilla extract
  • cinnamon to taste
  • 1/4 – 1/2 cup berries
  • 1/2 scoop protein powder (I prefer a vanilla flavoured protein powder such as Thorne VegaLite or AOR Whey Protein)


  1. Warm milk on stovetop. Add remaining ingredients and stir until well combined. Cover and let sit for 10 minutes. Top with pumpkin seeds, pecans, walnuts or almonds and enjoy!

*Hemp hearts have a nice nutty flavour and are available at most health food stores and at Bulk Barn. They’re one of my favourite super foods and a great source of protein, omega-3 fatty acids, and iron!

chia seed breakfast bowl



Strawberry-Rhubarb Chia Seed Jam

My friend and colleague, Rachel Corradetti, passed along this recipe to me and I haven’t been able to get enough of it! You can spread it on toast, swirl it into yogurt or oatmeal, or mix it with some fresh berries. Add additional diced strawberries if you like your jams chunky.


  • 2 cups strawberries, stemmed
  • 1 cup chopped rhubarb
  • 4 Tbsp chia seeds
  • 2 Tbsp maple syrup
  • 3 Tbsp fresh lemon juice


Blend all ingredients in a high speed blender for 60 seconds. Use a spatula to transfer the mixture to a jar or bowl. Cover and let rest overnight to allow the chia seeds to gel the mixture together.

strawberry rhubarb chia seed jam




Ash’s Famous Granola

This recipe is courtesy of my friend and colleague Ashley Weber, Naturopathic doctor. There are many variations you can try to make it your own. For example, substitute pure maple syrup for honey, try walnuts instead of almonds, substitute dried cherries or blueberries for raisins. The possibilities are endless!


  • 3 cups whole rolled oats (not instant)
  • 1 cup almonds, coarsely chopped
  •  ½ cup sunflower seeds (raw, unsalted)
  •  ½ cup coconut (unsweetened)
  •  ½ cup pepita seeds
  • A few shakes of cinnamon
  •  ¼ cup coconut oil
  •  ½ cup honey (I use 1/4 cup)
  • 1-2 tsp fresh grated ginger (warming on a cool day)
  • 1.5 cups of raisins or any other dried fruit (I generally omit and use fresh fruit instead)


Preheat oven to 300F. Combine all ingredients except for raisins and mix thoroughly. Spread onto a baking sheet. Bake for 30 minutes, turning with a spatula every 10 minutes. Let cool, add raisins, and mix. Serve with fresh raspberries and blackberries, and Greek yogurt or almond milk. Delish!





Spring Quinoa Salad


  • 1 cup quinoa (I used ½ cup white quinoa and ½ cup red quinoa)
  • 1 can black beans
  • 1/2 red onion
  • 1/2 cup chopped almonds, roasted
  • 1/2 cup cherry tomatoes, halved
  • 1 yellow pepper, diced
  • 1/4 cup cilantro, chopped
  • 1/3 cup fresh lemon juice
  • 3 tbsp olive oil
  • 2 tsp cumin
  • 1 tsp salt
  • 1/4 tsp honey or maple syrup


  1. Rinse quinoa with water, drain and transfer to a pot. Add 2 cups of water and bring to a boil. Reduce heat to low and simmer, covered, until the water is absorbed (about 15 minutes).
  2. While the quinoa cooks, drain and rinse the black beans and combine in a large bowl with the red onion, almonds, cherry tomatoes, yellow pepper and cilantro.
  3. In a small bowl, whisk the lemon juice, olive oil, cumin, salt and honey.
  4. Add quinoa and dressing to the salad and mix until well combined.

spring red quinoa salad




Cherry-Walnut Squares
These delicious squares are easy to make and sure to be a hit at your holiday party!


  • 2 cups raw walnuts
  • 1 cup raw white sesame seeds
  • 1 cup dried cherries
  • 1/2 tsp. coarse sea salt
  • 4 tbsp coconut oil
  • 3 tbsp honey


  1. Preheat oven to 325°.
  2. Spread walnut pieces on a baking sheet and toast in oven until walnuts just start to turn golden brown and smell slightly fragrant, about 15 minutes.
  3. Toast sesame seeds on a separate baking sheet for about 10 minutes (watch so seeds do not burn).
  4. Blend walnuts and cherries in a food processor or blender coarsely chopped.
  5. Add sesame seeds, salt, coconut oil, honey. Mix until well combined (the mixture should easily stay together when squeezed).
  6. Press into a baking sheet or pyrex dish, forming a layer approximately 1/2 inch thick. Refrigerate until completely cool, about 1 hour. Cut into squares and serve.

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Recipe adapted from http://www.oprah.com/food/Sesame-Fruit-and-Nut-Bars#ixzz3JSJEhJPO




Easy Roasted Root Vegetables


  • 1 sweet potato
  • 2 beets
  • 2 parsnips (or turnips)
  • 1 tbsp olive oil
  • 1 clove of garlic, minced
  • 1 tsp dried rosemary
  • ½ tsp salt


Preheat oven to 425F. Chop vegetables into bite-sized pieces and toss with olive oil, garlic, rosemary and salt. Lay flat on a baking sheet lined with parchment paper. Bake for 35 minutes, or until vegetables are tender.

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Raw Key Lime Pudding

If you’re a fan of key lime pie then this is for you! Courtesy of Blender Girl, this incredibly easy recipe can be made in under 5 minutes and eaten on its own, or served with fresh berries. Perfect for a hot summer day!


  • 1/3 cup honey
  • ½ cup freshly squeezed lemon juice
  • ½ cup freshly squeezed lime juice
  • 2 ripe avocados, pitted and peeled (no bruising or discolouration – otherwise it will affect the overall flavour of the pudding)
  • 2 cups chopped bananas (about 2 medium bananas)
  • 1 tsp finely grated lemon zest
  • 1 tsp finely grated lime zest


Mix all ingredients in a blender and puree for 1-2 minutes, until well combined. Refrigerate for about 3 hours and serve the same day, chilled.

key lime pudding




Quinoa Salad with Apples, Walnuts & Dried Cherries

This salad originally comes from Fine Cooking magazine, but below is an adapted version that I prefer. The secret ingredient is the caramelized onions, so make sure not to skip this step!


  • 1-1/2 cups quinoa, preferably red
  • Sea salt
  • 5 Tbs. extra-virgin olive oil; more as needed
  • 1 large red onion, quartered lengthwise and thinly sliced crosswise
  • 2 Tbs. balsamic vinegar
  • 4 oz. arugula, trimmed and thinly sliced (about 3 cups)
  • 3 medium celery stalks, thinly sliced
  • 1 large, crisp apple cut into 1/2-inch dice
  • 1 cup pecans, coarsely chopped
  • 1 cup finely diced fennel
  • 3/4 cup dried cherries
  • 3 Tbs. sherry or red wine vinegar
  • Freshly ground black pepper


1. Rinse quinoa with water. Drain and transfer to a pot. Add 2 ½ cups of water, ½ tsp sea salt and bring to a boil. Reduce heat to low and simmer, covered, until quinoa is tender but still delicately crunchy, about 15 minutes.

2. Drain quinoa and return to pot. Cover and let sit for 5 minutes; then fluff with a fork. Let cook to room temperature.

3. While the quinoa cooks, heat 2 tablespoons of olive oil in a skillet over medium-high heat. Add the onion and a pinch of salt; cook, stirring frequently, until tender and brown around the edges, 6 to 8 minutes. Add the balsamic vinegar and toss with the onions until the vinegar cooks away, about 1 minute. Remove from the heat and let cool to room temperature.

4. In a large bowl, mix the quinoa, onions, arugula, celery, apple, pecans, fennel, and cherries.

In a small bowl, whisk the remaining 3 Tbs. olive oil with the red wine vinegar, 1/2 tsp. sea salt, and a few grinds of pepper. Add the dressing to the salad and gently mix it in. Let rest a moment; then season to taste with salt and pepper. Add more olive oil if the salad seems dry.

red quinoa salad




Easy One-Pot Chicken

This protein-packed meal is a great weeknight dinner. Keeping everything in one pot also makes for a quick clean-up!

Ingredients (serves 2)

  • 2 skinless, boneless chicken breast
  • ½ cup chopped yellow onion
  • 1 tbsp olive oil
  • 1 ½ cups low-sodium chicken broth
  • ¾ cup red or white quinoa
  • 8 fresh basil leaves, chopped
  • 1 clove garlic, minced
  • 2 cups fresh kale, stems removed (can substitute with spinach or collard greens)
  • ¼ tsp salt and pepper

Heat 1 tbsp olive oil over medium heat and sauté onions until translucent. Set aside in a bowl. Season chicken with salt and pepper. Saute in same skillet as onions about 4 minutes per side, then remove and set aside. Pour chicken broth into skillet along with uncooked quinoa, basil, garlic, cooked onions and stir. Nestle chicken breasts into the quinoa. Bring to a boil then lower heat and cover. Simmer for 15-20 minutes, or until quinoa is fluffy and has absorbed all the liquid. Stir kale into the mixture until it is wilted. Serve hot.

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Spring Pesto Salad

Detox-friendly and delicious, this is an adaptation of one of my favourite salads from Fresh, a vegetarian restaurant in Toronto. It’s a perfect combination of protein, fat and fibre to fuel you throughout the afternoon!

Ingredients: (serves 2)

  • 8 cups of spring salad mix
  • 1 cup cooked white kidney beans (drained and rinsed if from a can)
  • 1/4 cup pesto
  • 8 grape tomatoes, halved
  • 1/2 cucumber, diced
  • 1/2 cup sprouts
  • 1 small avocado, sliced
  • dressing of your choice

In a small bowl, mix white kidney beans with pesto. Toss lettuce in dressing of your choice and place in large bowls. Top with remaining ingredients and serve.





Morning Glory Oatmeal

This recipe features steel-cut oats, which are similar to rolled oats but higher in protein and fibre. Since the oats aren’t rolled out they take longer to cook (about 10-20 minutes). I usually make this recipe on the weekend, and then simply reheat it during the week for a quick and easy breakfast.

Ingredients (serves 2)

  • ½ cup steel cut oats
  • 1 ½ cups water
  • ½ cup almond or coconut milk
  • 1 apple, diced
  • 1 carrot, grated
  • ½ tsp cinnamon
  • 1/8 tsp nutmeg
  • ¼ tsp salt
  • ¼ cup coconut flakes, unsweetened
  • ½ tsp vanilla extract
  • 1 tbsp honey (omit if you’ve used sweetened coconut flakes)
  • ¼ cup walnuts, chopped
  • 2 tbsp hemp hearts (or ground flaxseeds)

In a medium-sized saucepan, bring water and almond milk to a boil. Add oats, apple, carrot, cinnamon, nutmeg and salt. Cover and simmer for 10-20 minutes (depending on how soft and chewy you like your cereal), stirring occasionally. Remove from heat and stir in coconut, walnuts, vanilla and honey. Top with hemp hearts and enjoy!

Morning Glory Oatmeal




Pumpkin Seed, Walnut, and Cranberry Muesli

–       4 cups large flaked rolled oats
–       1.5 cups chopped walnuts
–       1 cup pumpkin seeds
–       2 cups dried cranberries*

Pre-heat the oven to 375F.  Spread the oats on one baking sheet, and the walnuts and pumpkin seeds on a second baking sheet.  Bake until the oats are lightly golden (about 10 minutes), and the nuts are golden and fragrant (about 5-10 minutes).  Take out and let cool.

Combine the oats, nuts, pumpkin seeds and dried cranberries in a medium bowl.  Serve with yogurt or milk (cow’s, almond, or rice milk), and a drizzle of honey.

Store the muesli in an airtight container for up to 1 month.

*cranberries can be substituted with other dried fruit, such as blueberries or cherries

Adapted from Fine Cooking magazine




Red Lentil Stew

Soups and stews make great lunches as the colder weather sets in.  Lentils are a great source of iron, fiber and protein, so they keep you satisfied and help reduce afternoon cravings. This recipe requires a lot of chopping, but once that’s done the rest is easy!


–       1 tsp olive oil
–       2 medium parsnips, chopped
–       2 medium carrots, chopped
–       3 stalks celery, chopped
–       1 medium onion, chopped
–       1 medium potato, peeled and diced
–       2 cloves garlic, minced
–       1 tsp salt
–       1 tsp smoked paprika
–       2 tsp thyme
–       2 cups low-sodium vegetable broth
–       4 cups water
–       1 ½ cups dry red lentils

Heat olive oil in a large pot. Add vegetables, garlic and seasonings and sauté for about 10 minutes. Add broth, water and lentils. Cover pot and cook for about 20 minutes, until vegetables and lentils are tender.




Bliss Bites

This easy-to-make dessert recipe is guaranteed to be a hit at any party!  They can also be stored in the freezer and taken out for an afternoon treat.


  • 1/3 cup tahini butter
  • 1/3 cup almond butter
  • 1/3 cup agave or maple syrup
  • ¼ cup cocoa powder
  • ¼ cup ground flax seeds
  • ½ cup unsweetened coconut plus 1/3 cup for coating the outside of the dessert balls
  • ¼ cup sunflower seeds
  • ¼ cup dried cherries
  • ½ cup dark chocolate chips

Sprinkle 1/3 cup of coconut on a plate and set aside.  In a medium sized mixing bowl, combine the tahini, almond butter, and agave or maple syrup.  In a separate bowl, combine the rest of the ingredients.  Add the dry ingredients to the wet ingredients and mix well.  Form into small balls by hand and roll the balls in the coconut you set aside.  Store in the refrigerator until you’re ready to serve.

bliss bites 1




Chicken with Balsamic Peppers

This is a great recipe that you can make ahead and then pop in the oven when you get home.  Scott and I enjoyed it last night with a side dish of red quinoa.  The recipe comes from a great gluten-free online resource, glutenfreegoddess.com.


  • 4 large ripe bell peppers: red, green, orange, yellow; cored and sliced thin
  • 1 large sweet onion, sliced thin
  • 1/3 cup organic balsamic vinegar
  • 2 tablespoons Worcestershire Sauce
  • 1/4 cup extra virgin olive oil
  • 1/4 cup or so chicken broth
  • 6 fresh cloves of garlic, chopped
  • 1 tablespoon dried basil
  • 1/2 teaspoon thyme
  • 1/2 teaspoon rosemary
  • 4 boneless, skinless chicken breasts
  • Sea salt and ground pepper, to taste

Preheat oven to 375ºF.  Toss the pepper and onion slices in a large bowl. In a small bowl, mix the balsamic vinegar, Worcestershire, olive oil, broth, chopped garlic, and herbs. Pour the sauce over the sliced peppers and onions and toss well to coat.

Place the chicken breasts in the bottom of a baking pan. Season with sea salt and pepper, to taste. Pour the balsamic pepper mixture over the chicken and arrange them evenly.

Loosely cover the pan with a piece of foil and place in the center of a pre-heated oven. Bake for 20 minutes. Spoon the sauce all over the peppers and chicken breasts to keep moist, recover it and continue to bake until tender. You want the chicken to be cooked through (no longer pink inside) and the peppers to be limp and soft.  Depending on your oven and thickness of the chicken breasts, this may take an additional 10-20 minutes.

Serve with a side dish of rice, quinoa, or pasta tossed with pesto, and a side baby green salad.




Big Taste for a Bit of Work: Cauliflower with Olives

Roasting cauliflower intensifies the flavour tremendously, creating a delicious side dish with minimal effort. If you’ve never roasted cauliflower, start now!


  • 1 large head cauliflower, cored and cut into bite-sized pieces
  • 4 tbsp extra virgin olive oil
  • 1/2 tsp finely grated lemon zest
  • 1/2 cup pitted kalamata olives
  • 3 tbsp capers, rinsed (optional)
  • 1/4 – 1/2 tsp red chili flakes
  • sea salt and pepper to taste

Preheat oven to high-broil. In large bowl, toss cauliflower with 2 tbsp oil. Season with salt and pepper. Spread in a single layer on a baking sheet lined with parchment paper. Broil 4 inches beneath broiler, stirring occasionally, 15-17 minute, or until lightly charred in spots and just tender.

In small bowl, stir together remaining 2 tbsp oil with lemon zest. When cauliflower is done, return it to large bowl. Add olives, capers, red chili flakes and lemon oil and toss to mix well. Season with more pepper if desired.

Serve immediately or let stand at room temperature up to 1 hour before serving.




Yummy Brussels Sprouts

When I was a kid, I hated brussels sprouts. Up until recently, it was still my least favourite vegetable. Knowing how good they are for you (helps with liver detoxification, lowers the risks of prostate and breast cancer, good source of fibre), I decided to give them another shot. Now, I love them! The secret is roasting them, which brings out their nutty and delicious flavour.


  • 1 pound brussels sprouts, trimmed and cut in half
  • 2 tablespoons extra-virgin olive oil
  • 3 garlic cloves, peeled and sliced
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper

Preheat oven to 375°F. In a glass baking dish, toss brussels sprouts with olive oil, sliced garlic, salt and pepper. Bake for 30 to 35 minutes until lightly browned.

Recipe excerpted from Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, February 2011). 




Summer Smoothies!

Healthy, convenient and delicious, smoothies are a quick and easy way to start your morning, especially as the warmer weather arrives! Add a scoop of protein powder and you’ll be tied over until lunch. Kids love them, and it can be an easy way to sneak in an extra serving of fruit and vegetables. They also make a great afternoon snack or post-workout meal. Simply blend together the following ingredients and enjoy!

  • 1 banana, sliced
  • 1 cup frozen strawberries (or any other frozen fruit)
  • 1 cup almond milk*
  • 1 scoop of protein powder (I like Ultra Protein Plus by Douglas Labs or Raw Vegan Protein by Sun Warrior)
  • cinnamon to taste

*Almond milk can be substituted with cow, coconut, rice or soy milk. Using cow’s milk will make the smoothie much thicker.

Have fun with it and adjust the ingredients to suit your taste. Sometimes I’ll add a tablespoon of almond butter for a creamier texture, ground flaxseeds for some extra fibre, or even a bit of cocoa powder!




Mediterranean Chick Pea Salad

This recipe comes from my amazing grandmother who raised four boys and always provided home-cooked meals. It’s quick and easy to prepare, and one of my favourite go-to lunches in the summer when I can add fresh herbs from the garden. I like to switch up the vegetables depending on what’s in season and in my fridge.

  •  2 cups canned, drained and rinsed chick peas
  • 2 cups canned artichoke hearts, drained and cut in half
  • 2 green onions, chopped
  • 4 bell peppers (any colour), diced
  • 2 tbsp chopped parsley
  • ¼ tsp dried oregano
  • 2 cloves garlic, minced
  • 1/3 cup olive oil
  • ¼ cup balsamic vinegar
  • salt and pepper to taste

In a salad bowl combine chick peas, artichoke hearts, onions and bell pepper.  In another bowl, mix parsley, oregano, garlic, oil, vinegar, salt and pepper.  Pour over chick pea mixture.  Toss and refrigerate 3 to 4 hours, preferably overnight.  Serve chilled or at room temperature.  Can also be tossed with 1 cup of cooked quinoa.

mediterranean chickpea salad




Green Split Pea Soup

After the not-so-spring-like weather we had last week, I’ve been craving a lunch that is more warming. Split peas are an excellent source of protein, folate and fibre. I like to add some veggies on the side for a highly nutritious and satisfying meal. This recipe has been adapted from a number of sources, and can easily be doubled and kept in the freezer for later use.


  • 2 tbsp sunflower oil
  • 1 onion, diced
  • 3 leeks, white part only, washed and sliced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 8 cups chicken stock
  • 1.5 cups green split peas
  • 1 baking potato, peeled and diced
  • 1 tsp dried rosemary
  • 2 bay leaves
  • 1 pinch cayenne
  • ½ tsp salt
  • ½ tsp pepper
  • 1 tsp soy sauce
  • ½ tsp apple cider vinegar

Heat the sunflower oil in a large soup pot over medium heat. Add the onion, leeks, celery, and carrots and cook until soft. Add the chicken stock and split peas and bring to a boil. Reduce heat to low and simmer for 30 minutes covered, stirring occasionally. Add potato and remaining ingredients, and cook for another 15 minutes. Remove the bay leaves and puree the soup until smooth with a blender. The soup will gradually thicken as it cools. If the soup is too thick add some more water or stock to get the desired consistency.

green split pea soup




Italian White Bean & Tuna Salad

Yesterday I didn’t have much time to make lunches for the week so I was looking for something quick, easy and healthy. I like this recipe because it is a great source of protein and fibre, so it keeps me going through the afternoon! I added red pepper for an additional serving of vegetables, and cut up some carrot sticks on the side. You can also use chopped, cooked chicken breast or a can of salmon instead of tuna as a variation. Lightly steamed or roasted asparagus would also be a great addition to the salad.

  • 2 cans white beans (19oz)
  • 2 cans tuna, drained
  • ¼ cup olive oil
  • ¼ cup finely chopped red onion
  • juice of a lemon
  • 2 tbsp red wine vinegar
  • 2 cloves garlic, crushed
  • ½ cup chopped fresh parsley
  • salt and pepper to taste

Drain and rinse beans thoroughly and toss with all other ingredients. Serve at room temperature or slightly chilled.

italian white bean salad




Quinoa Salad

This week’s final lunch is a variation of Rose Reisman’s Tabbouleh with Tomatoes, Feta and Lemon Dressing. Rose Reisman is the author of numerous cookbooks, has a monthly “Choose It and Lose It” segment on Breakfast Television, and is featured on the weekly radio show “Food Bites” on 680 News. If you’ve never visited her website The Art of Living Well, I encourage you to check it out as it has over 1000 free recipes!


  • 1 cup quinoa
  • 1 cucumber, diced
  • 2 plum tomatoes, diced
  • 1/3 cup green onions, sliced
  • 1/3 cup chopped black olives
  • ½ cup goat cheese, crumbled
  • ½ cup fresh basil, chopped
  • juice of 1 lemon
  • 3 tbsp olive oil
  • 1 garlic clove, minced
  • ¼ tsp salt
  • ¼ tsp black pepper

Rinse the quinoa to remove the soapy layer. In a pot, combine the quinoa with 2 cups of water and bring to a boil. Cover, reduce heat to low, and simmer for 15 minutes. Once the quinoa has finished cooking, fluff with a fork, place in a large bowl and set aside to cool. When the quinoa has cooled, add the cucumber, tomatoes, green onions, olives, goat cheese and basil. To make the dressing, whisk together the lemon juice, olive oil, garlic, salt and pepper. Combine the quinoa mixture and mix well. Serve at room temperature or chilled.

quinoa salad




Indian Inspired Cauliflower & Yams

This recipe is an adaptation from Everyday Indian by Bal Arneson. The original instructions are to cook the vegetables over the stovetop, but I prefer roasting them to really bring out the flavour.  If you’re only cooking for two you’ll have lots of left-overs that are perfect for another dinner or lunch!


  • 4 tbsp olive oil
  • 2 tbsp water
  • 1 large onion, chopped
  • 1 tbsp ginger, minced
  • 1 tbsp cumin
  • 1 tbsp Garam Masala
  • 1 tsp turmeric
  • 1 tsp sea salt
  • 2 cups cherry tomatoes
  • 2 large yams, diced
  • 1 large cauliflower, chopped into florets

Preheat oven to 450F. Combine all ingredients in a large bowl and mix well. Place mixture on a baking sheet lined with parchment paper. Bake for 25 minutes. Serve with chicken, rice or quiona.

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 Raspberry-Chia Seed Smoothie

Packed with protein, fibre, antioxidants and omega-3 fatty acids, this smoothie is a perfect start your morning. The raspberries mask the flavour of the kale so it’s an easy way to sneak in an extra serving of vegetables!


  • 1 leaf of kale
  • 1 cup almond milk
  • 1 cup frozen raspberries
  • 2 tbsp ground chia seeds
  • 1 scoop protein powder, such as Douglas Labs Ultra Protein Plus

Blend the kale with almond milk. Add the raspberries, chia seeds, and blend again. Add the protein, blend until just mixed and enjoy!





Sweet Potato & Spice Muffins  

Enjoy these delicious gluten-free, dairy free muffins for breakfast or as an afternoon snack. Nutmeg and cinnamon are warming spices, making it a perfect treat for the cold months ahead! The original recipe comes from The Samana Project (http://www.thesamanaproject.com/) a fantastic resource to inspire healthy, balanced living!


  • 2 cups ground nuts (I used one cup almonds, one cup walnuts)
  • 1/2 cup coconut flakes
  • 1.5 cups grated sweet potato (skin included)
  • 4 eggs
  • 1/4 cup coconut oil, melted
  • 1/3 cup honey or maple syrup
  • 2 tsp baking powder
  • 1 tbsp vinegar or apple cider vinegar
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg

Preheat oven to 350F. Combine nuts with coconut flakes and sweet potato in a large bowl. In a separate bowl, whisk eggs lightly. Add coconut oil and rest of ingredients to eggs and mix to combine. Add wet mixture to dry bowl of nut flour and coconut. Stir with a wooden spoon to mix thoroughly. Pour mixture into a greased muffin tin or loaf pan. Bake for 30 minutes, until brown and a fork inserted into the middle comes out clean.

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Valentine’s Day Gluten-Free Brownies  

Enjoy these decadent brownies as a treat this Valentine’s Day. They’re gluten-free, moist, fudgy and delicious!


  • 1 sweet potato, peeled and grated (just over 2 cups)
  • 2 eggs
  • 1/2 cup coconut oil, melted
  • 1/2 cup honey
  • 2 tsp vanilla extract
  • 2 tbsp coconut flour
  • 1 tbsp baking powder
  • 1.5 tsp baking soda
  • 1/2 cup cocoa powder
  • 1/2 cup dark chocolate chips

Preheat oven to 365F. In a large bowl combine the sweet potato, eggs, coconut oil, honey and vanilla until well mixed. Add the remaining ingredients and mix just until combined. Grease a 2L baking dish with coconut oil and add the mixture. Cook 25-30 minutes, or until a fork inserted into the middle comes out clean.

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Gluten-free, Dairy-free Apricot Oatmeal Cake

This recipe comes from my friend and colleague, Dr. Monique Aucoin. She is a Naturopathic doctor with a focus on helping people to eat well and stress less!


  • 1 ¼ Cups Boiling Water
  • 1 Cup Gluten-free Oats
  • 1 ¼ Cups Gluten-free flour
  • 1 Tsp Baking Powder
  • 1Tsp Baking Soda
  • ½ Tsp Salt
  • ½ Tsp Nutmeg
  • ½ Cup Coconut Oil
  • 1 ¼ Cups Brown Sugar
  • 2 Eggs
  • ¾ Cup Finely Chopped Dried Apricots


  • 3 Tbsp Coconut Oil
  • ½ Cup Brown Sugar
  • 3 Tbsp Almond Milk
  • 1 Cup Flacked Coconut
  • ½ Cup Chopped Walnuts

Cake: Pour boiling water over oats. Stir and set aside.  Combine next 5 dry ingredients.  Cream coconut oil, brown sugar, eggs together until light.  Stir in oats, flour mixture and apricots.  Mix thoroughly.  Spread batter into a pan coated with ½ tsp coconut oil.  Bake at 350oF for 35 minutes.

Topping: Prepare topping while cake is baking.  Combine all ingredients thoroughly.  Melt coconut oil in a small sauce pan if needed.  Spread evenly on warm cake.  Broil for 3-5 minutes or until golden.

2014 03 09 - Cake Close Up