Fusion Falafel Burger

This beautiful summer meal will hit all your taste buds just right. Its light and filling leaving you truly satisfied. This health conscious meal is packed with fresh herbs and veggies. Eating healthy never has to be boring especially during the summer months with all the local produce around.



1 large can of chick peas

1/2 cup quinoa flour

1/2 cup water

2 tbsp cumin

1 tbsp coriander

4 garlic cloves

1/4 cup fresh parsley

1 tbsp fresh chives

1/2 tsp sea salt

pepper to taste


Veggie Topping 

2 carrots grated

2 cups purple cabbage

1 tsp apple cider vinegar

1 tsp olive oil


Tzatziki Sauce

1 cup greek yogurt or coconut yogurt

Juice from 1 lemon half

1 tbsp chopped cucumber

1 tsp dried dill or fresh

1 tbsp honey



  1. Chop garlic, chives, and parsley into very fine pieces and set aside.
  2. In a food processor add chick peas and water then blend till smooth paste forms. Add paste into large mixing bowl then add garlic, chives, parsley, as well as the spices in burger list. Mix well then add quinoa flour and mix till even consistency forms.
  3. Pre heat large non stick frying pan to medium heat. Form burger patties with your hands. Depending on if you want small or medium sized patties either use 1/3 cup or 1/2 cup of the mixture.
  4. Place in frying pan using a lid with several drops of water allowing it to steam (do this for half the cooking time).Remove the lid for the remaining cooking time to give burger a little crunch. Total frying time is about 12 minutes, looking for a golden brown outside.
  5. While burgers are cooking prepare tzatziki sauce. Add all ingredients to a blender and blend until smooth.
  6. Grate carrots with cheese grater then finely chop the cabbage. Add both to a bowl and top with olive oil/vinegar then mix together.
  7. Put a dollop of tzatziki sauce on the  burger then add your veggie mix on top.



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Herbs on Herbs

Oregano Antibacterial, anti inflammatory, helps with killing off cancer cells, aids diabetes and plenty of other regular health impairments. My favourite foods to add oregano into are Italian like pizza and pasta.

Chives High in vitamins, minerals and antioxidants. Also an aid with killing off cancer cells, boost’s mood, and sleeping. They even contribute to bone health, how cool is that?! I love sprinkling fresh chives on top of foods like eggs, salad, stir-fry, pretty much anything!

Parsley Detox power house, natural antibiotic, aids immune system, healthy heart and of course the list goes on. With the strong taste of parsley a little goes a long way. Adding it to homemade juice or salads shows off the flavour nicely.

Basil Cognitive function aid, arthritis pain management, anti ageing and eye health. Fresh flavourful basil pesto is the way to go. Basil and lemon also compliment each other nicely.

Rosemary Supports immune system, healthy skin, concentration aid, liver and lung support. The Flavour is one of a kind and comforting. My favourite use is spicing potatoes with it or a Shepards pie.  

Thyme Antibacterialanti-inflammatory, healthy heart, healthy skin and great source of iron… who would of thought… I love it in a mushroom soup.

Mint Aids with digestion, brain function, improves breathing, and other benefits. I use fresh mint as a regular part of my diet drinking fresh virgin mojito style drinks.



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Healthy Virgin “Mojito”

This drink is everything you could ask for in a refreshing summer drink. While satisfying   that summer drink craving it’s also working magic with all the health benefits from its ingredients.


10 fresh mint leaves

juice from 1 lime

juice from 1 lemon

1 tsp honey

2 cups water

Pierre water or another carbonated water


  1. Combine all ingredients (excluding the Pierre water) into a blender and blend on high still smooth. (This amount makes 4 servings)
  2. Add 1/4 of mixture into glass with ice then fill remaining with Pierre water.
  3. Kick back in the sun and relax!! =)
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Vegan Creamy Cheeze Sauce “Hallelujah”

Im absolutely in-love with homemade nut cheese’s upon my recent discovery. They leave you with the same satisfied feeling from regular cheese treats without actually having to use the scary dairy!! Lets face it our bodies were never made to digest cows milk and there’s other forms of calcium out there. Not to mention the footprint the dairy/meat industries are putting on our planet and our morality.


1 cup sliced almonds (without the skin)

1 cup water

1/2 cup almond milk

1/2 tsp salt

1/2 cup nutritional yeast

1 tsp garlic powder


  1. Combine almonds and water in a pot and bring to a boil, let boil for 10-15 minutes until soft.
  2. Place almonds and remaining water into high powdered blender or food processor with remaining ingredients. Blend for about 5 minutes till smooth.
  3. Heat non-stick frying pan to medium heat then add cheeze sauce. Stir about every 30 seconds and allow sauce to thicken up (about 10 minutes).
  4. Can be served hot as a cheese sauce or cooled in the fridge for a cream cheese type spread.



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Nutty GF Bread Loaf

Theres nothing quite like a fresh loaf of bread, the warm smells that fill your home after baking are inviting. When looking for a gluten free loaf in the store you have a small handful of choices. Some taste decent and others not so much. One thing they all seem to have in common is the processed sugars they contain. I finally got around to attempting  my own loaf. I swapped out the sugar for some honey and added loads of nuts to up the nutritional value. This bread turned out dense so its rather filling which is a great change when consuming bread. This flavourful comforting bread will leave you feeling satisfied and happy!

3 cups gluten free flour blend

1/4 cup pumpkin seeds

1 cup almond slices

1/2 cup nutritional yeast

2 tsp active dry yeast

1 tsp salt

1/4 cup butter

2 eggs

1/4 cup honey

1 cup warm almond milk

1 tsp sesame seeds

handful of walnuts


  1. In a blender combine pumpkin seeds and almonds. Blend till fine but leave little peices for a some crunch.
  2. Melt butter then add eggs and whisk together.
  3. In a large mixing bowl add flour, both kinds of yeast, salt, the blended nuts and all the liquids. Mix together into dough. Time to cover the bowl with a towel, place in a warm place to let dough rise. I pre heated my oven to about 100 degrees then turned it off and let the dough rise inside.
  4. Blend walnuts into fine pieces and set aside.
  5. Preheat oven to 350 degrees. Grease bread baking pan with coconut oil or butter to prevent sticking.
  6. After the hour passes remove dough from oven then give it a stir before placing into baking pan. Once in baking pan even the dough with a spatula.
  7. With a cooking brush lightly glaze the top of the loaf with honey, Then sprinkle the walnuts and sesame seeds on top.
  8. Place bread loaf in oven and bake for 45 minutes or until lightly golden brown.
  9. Remove from pan immediately and let bread cool entirely before cutting.


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Vegan Taco “Meat”

Considering Taco Tuesday is a known thing across North America its safe to say everyone loves tacos. With taco’s there’s endless possibilities with what you can create. When it comes to vegetarian or vegan taco “meats” most of the grocery store options contain ingredients you don’t want to consume on an anti-inflammatory diet like soybeans, canola oil, and sugar amount other weird ingredients. Really anyone making health conscious choices and reading ingredient lists wouldn’t want to consume a lot of the ingredients in these faux meats. No thanks ill make my own natural version thats simplified and tastes even better!!


2 cup mushrooms

1 cup walnuts

1 cup white onion

4 garlic cloves

2 tbsp chilli powder

1 tsp cumin

1 tsp coriander

1 tbsp olive oil

3/4 cup water

sea salt& pepper to your liking


  1. Pre chop your garlic and let sit aside. (Side note if you let garlic sit for 20 minutes after chopping the antibacterial chemicals are then released). In a food processor or blender blend walnuts into fine pieces.
  2. Heat frying pan to medium heat, chop onion into small pieces then add to frying pan with olive oil. Sauté onions for about 5 mins, then add garlic. After 2 minutes add the walnuts and salt & pepper. Let cook while stirring often for 5-10 minutes to soften the walnuts.
  3. In a food processor or blender process the mushrooms into very fine pieces. Add mushrooms, water, all spices to frying pan. Let simmer for 5-10 minutes.
  4. Once water has cooked down turn heat to medium-low and let cook for 15-20 minutes stirring regularly.
  5. Enjoy with regular tacos, on taco salad, quesadillas, or even getting creative with a taco pizza.



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Gluten free Cookie Pie

Its gluten free, refined sugar free and its simple to make unlike the process of making dozens of cookies. If your looking for an easy to make and enjoyable dessert give this a go!


1 cup butter

1/2 cup maple syrup

2 eggs

1 tsp vanilla

1 dropper vanilla stevia

2 cups gluten free flour

2 tsp baking soda

1/2 teaspoon salt

4 pieces of unsweetened bakers chocolate

1/2 cup walnuts



  1. Preheat oven to bake at 325 degrees. In a large mixing bowl combine all dry ingredients.
  2. In a microwave safe bowl melt the butter, then add vanilla flavours and maple syrup. Pour wet mix over the dry mix and turn into cookie dough. Chop chocolate and walnuts into small pieces then mix dough.
  3. Grease pie pan with butter to ensure cookie doesn’t stick then add cookie batter to pan and flatten with spatula till completely even.
  4. Pop cookie into oven and bake for about 30 minutes or until golden brown crust occurs. Test centre to ensure fully cooked with tooth pick. Allow pie to cool for at least an hour before serving.


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Coconut Probiotic Yogurt


1 can coconut milk

5 probiotic pills or sachets

1/2 cup strawberries

1/2 cup mango

2 tbsp honey


  1. Combine coconut milk and probiotics, stir well. Cover mixture with a lid then let sit on counter top for 2-3 days. Wait for the thick texture to form.
  2. Blend strawberry, mango, and honey till complete smooth then add to yogurt mixture.
  3. Place in fridge for several hours to let yogurt get cool.


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Vegan Cashew Mozzarella

Say hello to my new best friend,  introducing vegan cashew mozzarella! Its every vegans cheesy dream. Many of the pre-made vegan cheeses like Daiya brand contain ingredients promoting inflammation. For someone making health conscious choices the last thing we want to be ingesting is canola oil, vegetable glycerin and xanthan gum. Having this cashew cheese as an option with healthy ingredients and is simple to make why would you ever go back? Its versatile just like dairy cheese and can be enjoyed in many ways, so far I’ve tried it on tacos and pizza. I rate it AMAZING!!!


1/2 cup raw cashews

1 cup water

3 tbsp tapioca flour

2 tbsp nutritional yeast

1 tsp apple cider vinegar

1/2 tsp salt

1/4 teaspoon garlic powder

1/2 cup almond milk



  1. Combine cashews, water, and salt in a pot bring to a boil then let simmer for 15 minutes till the nuts soften.
  2. Add nuts/water to blender and combine remaining ingredients, then blend until smooth consistency forms.
  3. Heat non stick pan to medium low heat then add cashew mozzarella to pan. Stir often till stringy effect forms.
  4. Can be served hot as a dip or if you want to take it a further step put cheese in fridge and allow to fully cool then grate with cheese grater like I did.


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Greek Style Lemon Rice (Vegan)

This fragrant and citrusy rice will brighten anyones day. The colour, flavour and smell are captivating. Its filled with fresh ingredients and can be easily paired with many meals. Often greek rice will contain milk leaving you feeling puffy and bloated, luckily my recipe is VEGAN friendly! This light and vibrant side dish will make the perfect addition to your summer food menu.


1 cup rice

4 garlic cloves

1/2 cup green onion

2 tbsp fresh dill

1/4 tsp turmeric

2 tbsp olive oil

zest from 2 lemons

juice from 1 lemon

Salt& pepper


  1. Cook 1 cup of rice according to directions on package while adding lemon juice to bowling water.
  2. Chop garlic, green onions, and dill finely then set aside. With grater zest lemons using the fine setting.
  3. Heat frying pan to medium low heat, add olive oil, garlic, lemon zest, green onions and desired salt&pepper amount. Sauté stirring often for 5 minutes. Once rice is ready add turmeric to it stirring until evenly coated. Now add rice and dill into veggie mix, stir until entirely mixed.


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Vegetarian Shiitake Burgers

The meals that accompany warm weather are like no other. We tend to reach for extra fresh ingredients and have more casual foods. Burgers have been a staple of summer dinners for decades. When the word vegetarian burger comes to mind I automatically think beans. Over the years I’ve made many chickpea burgers, black bean burgers but never a mushroom burger. Ive seen them on menus but never actually attempted making one till now. I was wildly impressed, they were flavourful, filling, and juicy. Depending on the type of mushrooms you choose to cook with the flavour will vary. The shiitake mushroom have a woodsy flavour with a meaty texture making them the perfect meat substitute. Shiitake are also loaded with medicinal properties which meat is lacking. These burgers will leave you feeling satisfied and healthy.



2 large shiitake mushroom heads ( about 4 cups when chopped up)

1/4 cup red onion

1/2 cup parsley

5 garlic cloves

1 cup oatmeal

1 tbsp ground flax seed

1/4 cup hemp hearts

2 egg

2 tbsp olive oil


  • Add oatmeal, flax seed, hemp hearts to food processor and blend until a flour like substance is formed. Set into large mixing bowl. Add mushrooms to food processor and blend until the mushrooms are very fine. Add mushrooms into flour mixture.
  • Chop up garlic, parsley, and onions all into very fine pieces then add to mushroom mixture. Crack two eggs into a separate bowl and add olive oil, whisk until smooth. Add egg mixture to mushrooms and mix until smooth consistency is formed . Place in fridge to cool for 30-60 minutes. Its easier to form the burger patties when cooled.
  • Heat frying pan to medium heat and drizzle with olive oil. Using 1/2 cup measuring spoon scoop 1/2 cup batter and roll with hands into a ball then flatten into burger shape. Place in frying pan and cover with lid to keep burger moist. Fry each side till golden brown ( about 5 minutes each side). This recipe produced 5 burger patties.


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Home-made Ginger-Ale

Everyone loves a fresh ginger-ale when they have an upset stomach. Its soothing, refreshing, and comforting. Unfortunately most cans of ginger-ale have around 30 grams of processed sugar. If were already fighting something off or dealing with an upset stomach consuming processed sugar is like throwing gasoline on a fire. Processed sugars weaken our issue system making it even harder for our bodies to overcome whatever they are fighting. I could go on and on about why we should be doing our best to avoid products like this. Creating a ginger-ale thats going to soothe the stomach, fight inflammation, and be an actual aid in overcoming illness was a priority. This recipe gives you all of that plus its tasty and refreshing!



2 tbsp fresh ginger chopped

juice from from 1 lemon

1 tbsp honey

1 cup water


  • Place all ingredients in a blender and blend until smooth. Place inside mason jar for storage in the fridge. Add 1/6 of the jar to a glass with ice and fill with sparkling water.
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Gluten free Banana Nut Bread with hints of dark chocolate

Gluten free baking can be tricky so when you have a recipe that works stick with it! This gluten free and refined sugar free banana bread is killer!


1/3 cup coconut oil

2 egg

2 mashed banana’s

1/3 cup maple syrup

1 tsp vanilla

1 1/4 cups gluten free flour

2 tbsp ground flax seeds

1 tsp baking soda

1/4 tsp cinnamon

1/2 cup walnuts

2-3 pieces of unsweetened bakers chocolate


  1. Preheat oven to 355 degrees F. Grease bread making pan and set aside.
  2. In a medium mixing bowl put together all the dry ingredients. With a cheese grater, grate the chocolate with the fine side then add to dry ingredients. Chop walnuts into smaller pieces then add to mixture. In a separate mixing bowl mash bananas and add all wet ingredients. Add wet mixture to dry ingredients and mix together entirely. Pour batter into bread pan, place in oven for 30-45 minutes depending on how hot your oven gets. Check regularly till top of bread is golden brown. Check with tooth pick to make sure the centre is cooked. Let bread cool for 20 mins before eating and enjoy!!!
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Paleo Peanut butter cookies

When your diet is super restricted you have to get creative with your cooking. No gluten, no dairy, no sugar. How are supposed to make yummy cookies without processed sugar? Well luckily its possible with natural & healthy ingredients. Peanuts contain vitamins, minerals, nutrients, healthy happy fats, and protein. Honey is a rich powerful antioxidant. Depending on the type of peanut butter you have the prep process might be shorter or longer. The recipe I based it off called for creamy peanut butter. I only carry natural nut butters, chunky peanut butter is what I had on hand. I ended up making my own creamy nut butter with almond milk.


2 tbsp chunky peanut butter

2 tbsp almond butter

1/2 cup unsweetened vanilla almond milk

1/2 cup coconut flour

1/4 tsp baking soda

1/2 tsp vanilla extract

1 egg

1/4 cup honey

1 tbsp stevia (optional if you would like them sweeter)

1 tsp Coconut oil


  1. Preheat oven to 350 degrees Celsius. Grease cookie sheet with coconut oil and set aside.
  2. In a food processor combine peanut butter, almond butter, and almond milk. process until smooth consistency.
  3. Combine all remaining ingredients in a mixing bowl with spatula, mix until smooth/even consistency occurs. The batch of dough made 9 cookies for me, depending on if you want small cookies or a medium sized cookie like the ones I made. Now form cookie balls with your hands, then flatten the dough onto your bake sheet. With a fork make crisscross marks on top.
  4. Place cookies in oven. Let them bake for 15 mins ( for soft cookies remove after 15, If you prefer crispier leave them in for another 2 minutes).
  5. Remove cookies from baking pan to let cool before eating.




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Sage; The ancient art of smudging and why you should be doing it.

Burning sage is a 2000 year old practice from the indigenous community, although many cultures practice the burning of sage. The Native Americans use sage for warding off evil spirits, removing negative energy, blessings, encouraging protection and during ceremonies. Sage comes from the latin word salvia translating to healthy or heal. The art of burning sage is generally referred to as “Smudging”. While many traditions have been left in the past, the art of smudging has lived on strong with a large following all over the world. For so many people to practice this as a part of their regular daily routine there has to be some real and noticeable benefits.

  • Burning sage actually changes the ionic composition of the air, producing negative ions. (causing the air to be neutral) You can’t argue with science..
  • A scientific study proved the antiseptic properties of burning sage purifies the air 94% from harmful bacteria and lasts up to 24 hours.
  • Has been knowing to help improve asthma, lung issues and other respiratory problems.
  • An Italian study suggests burning sage can improve sleep pattern and quality of sleep.
  • Rids negative energy.
  • Enhances intuition and energy clearing


I personally picked up this practice for energy clearing. I’ve used  it for rooms, items, crystals and myself since getting it. I have struggled with anxiety my entire life, over the years I have picked up natural methods that improve anxiety and now burning sage is one of them. I have my own little ritual I do to calm myself, or before meditating, over my crystals to cleanse them. It leaves me feeling, calm, collected, focused, overall spiritually heightened providing a wonderful meditation connecting to the universe. Remember your energy soaks into anything you touch, your clothing, a seat you sat in, the bed you sleep in, even someone entering your home can walk in with negative energy and leave it in your house. The art of burning sage will cleanse you and your environment from this. We truly do have so many wonderful plants on this planet lets utilize them while we can. After all they were put here for a reason.. All in all sage is the ultimate cleansing bath.



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Zesty blueberry poppy seed muffins GF



1 1/2 cups gluten free flour

1/2 cup coconut flour

2 tbsp stevia

1 tsp baking soda

1/2 tsp salt

2 tbsp poppy seeds

1/4 cup coconut oil

1 1/2 cups almond milk

2 eggs

zest from 1 lemon

juice from 1 lemon

1/2 tsp vanilla extract

1 cup blueberries



  1. Preheat oven to bake at 375 degrees. In a medium mixing bowl put together all dry ingredients including poppy seeds and lemon zest. In a separate bowl melt coconut oil then add in remaining wet ingredients. Add wet ingredients to dry mixture and mix until batter is formed.
  2. In a muffin bake tray line with 12 muffin cups. Fill muffin cups just under half way. Then evenly divide berries into muffin cups, pressing berries down into batter. Then cover with remaining muffin mixture till cups are almost full.
  3. Place in oven and bake for 25 minutes. Depending on how crispy you prefer your muffins baking time may differ by a few minutes.
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The most important meal of the day


You’ve probably been told at least once in your life to eat breakfast “Its the most important meal of the day”. It’s become my favourite meal over the last few years for multiple reasons. It’s generally is easy to cook, you have savoury or sweet options and it fuels you up to start the day. Looking for a well balanced meal including protein, healthy fats, healthy carbs, fresh fruits & vegetables.


Avocado/Spinach Sandwich with medium boiled eggs


Eggs are almost always a go to staple in my morning meal. You have many ways to cook them so you aren’t bored of the same thing, my favourite are poached. They are high in protein, healthy fats and omega 3. Pairing them with a kind of vegetable has become a norm with my lyme diet. Its an easy way to turn a plain breakfast into one thats restaurant quality.


Gluten free vanilla blueberry protein pancakes


I have always been a sucker for bread or any carb for that matter but becoming gluten free required me to find something new. It took me several tries of different gluten free loafs to find one I like but its possible. Stay away from the un-healthy heavy carbs like white flour, pastries, processed sugared items. If your looking for something sweet go for a protein pancake with a healthier flour choice and juicy blueberries.


Veggie “BLT” cucumber,lettuce,tomatoe,alphalfa sprouts with soft poached eggs


Eating breakfast fuels your body in the morning. Providing you with more strength and overall better function. Keeping the brain sharpe and awake.  Even if you don’t prefer a hearty meal early on you can have something lighter like yogurt and granola. Generally store bought granolas can have cane sugar in them, this can be easily avoided by making your own granola at home.


Mixed berry vanilla protein smoothie


Its known for keeping down cholesterol levels. Also helping maintain a healthy weight. A smoothie is an easy way to sneak in some nutrients. Adding hemp and chia seeds into your blend add protein and healthy fats.  Greek yogurt, kiefer, or coconut yogurt for vegans add protein, healthy fats and probiotics.  Coco butter is another tasty trick for a smoothie.


Gluten free chia toast with natural peanut butter/honey


Peanut butter is an easy way to add some protein and healthy fat. Look for a natural brand with no additives or processed sugars. They taste just as good and even better with a little honey on top.  Its very important to have regular daily rituals you follow. Breakfast should be one of them, what better way then to start the day doing something healthy just for you.


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Tikka Masala curry recipe


The wonderful world of curry. Curries have taken the globe with great popularity. Thai curries, Indian curries, both filled with flavourful spices, healthy vegetables, proteins, and even decadent sauces. For this recipe I created my own version of tikka masala. It has everything you could ask for from flavourful, hearty, and creamy soothing tastes. Along side with some gluten free garlic naan bread.




  1. 1 cup onion
  2. 4 garlic cloves
  3. 1 tsp ginger
  4. 1 red bell pepper
  5. 1 jalapeño
  6. 3 potatoes
  7. 3 large carrot sticks
  8. 1 cup cauliflower
  9. 1 large can chickpeas
  10. 1 cup frozen peas
  11. 1 can tomato sauce
  12. 1 can diced tomatoes
  13. 1 can coconut milk
  14. 3 1/2 tbsp curry powder
  15. 1 tbsp coriander
  16. 1 tbsp turmeric
  17. 1 tsp each salt&pepper
  18. 1/4 cup olive oil

Naan (makes 6 pieces)

  1. 2 cups gluten free flour
  2. 1/2 cup tapioca flour
  3. 1/3 cup coconut flour
  4. 1 package of yeast
  5. pinch sea salt
  6. 1/4 cup greek yogurt
  7. 3/4 cup milk your choice
  8. 1/2 tsp salt
  9. 3 garlic pieces
  10. 1 tsp coconut oil
  11. 1/4 cup butter



  1. 3 hours prior to cooking prepare yeast as instructed on package, cover and set aside.
  2. Dice onion, chop garlic and ginger finely. Sautee onions in olive oil on medium heat stirring frequently. After 2 minutes add garlic and ginger cook for another 5-10 minutes. Chop potatoes in cubes, chop carrots then add to cooking mixture. Chop cauliflower into bite size pieces, chop bell pepper into cubes and jalapeño into finely cut pieces.  Add cauliflower let cook while stirring for 2 minutes then add both peppers. Let mixture cook for 5 minutes while stirring frequently. Time to add tomato sauce, diced tomatoes, coconut milk and all the spices. Stir mixture to mix entirely, let cook on medium heat for 30 minutes stirring frequently. After 3o minutes pass reduce heat to medium low stirring occasionally, let simmer for another 30-45 minutes. Add chick peas and frozen peas and let cook for 10-15 minutes before serving.


  1. Time to prepare naan bread. Add flours with salt into large mixing bowl add yeast, yogurt, melted butter, and milk. Mix everything together then use your hands to knead turning mixture into dough. Heat non-stick skillet on medium high heat. Divide dough into 6 equal pieces, with hands roll into balls. Flour hard surface for rolling dough, roll each ball evenly (you want it to be thin 1/4 inch thick). Sprinkle pieces of garlic over dough pressing it in firmly. You may now begin frying naan bread. Add coconut oil to frying pan then place dough in pan. Let fry on each side till golden brown or desired level of crispiness (about 4 minutes). To keep the naan warm while I cooked the other pieces I placed the cooked ones on a pan in the oven on a low heat.


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Anti-Inflammatory Morning Juice

I have loved juice my entire life. Its the perfect way to start the day. Unfortunately most juices bought are very high in sugar and not healthy at all. Dealing with inflammation caused me to cut back on my juice intake. This also gave me a chance to get creative and create a healthy and anti-inflammatory juice to start the day right. Included in this juice is the well known anti-inflammatory spice Turmeric its praised for its medicinal properties. Turmeric can be used for in so many ways as its taste is very versatile.  This juice is sweet and tangy while hydrating! The colour from the orange and turmeric screams tropical so it looks as beautiful as it tastes.


  1. 1 orange
  2. 1 lemon
  3. 1/2 teaspoon turmeric powder
  4. 1 cup water
  5. 3 ice cubes


  1. With a handheld juicer, juice the orange and lemon. Strain juice into a large cup to remove pulp (unless you prefer pulp). Add turmeric and with a whisk stirring until turmeric is smooth threw juice. Add ice and water then stir till mixed.
  2. Enjoy!!



  • Reduces inflammation and detoxes the body
  • Vitamin C boost
  • Improved brain function
  • Lowers risk of heart disease
  • Aids Arthritis
  • Helps with managing diabetes
  • Filled with loads of other vitamins
  • Some even believe lemons and turmeric can help with defeating cancer


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15 minute Chocolate Cake

   Who doesn’t love dessert.. Did I mention chocolate..

 What if I told you that in 15 minutes you could have a decadent delicious chocolate cake with icing! Its that simple for those last minute cravings. Read on for Recipe.




1/2 Cup flour (I use gluten free flour)

1 Tbsp Coco Powder

1 Tsp baking powder

1 Tsp Splenda or sweetener of your choice

1 Tbsp olive oil

1/2 Cup Vanilla unsweetened almond milk or milk of your choice

1 Tsp Vanilla


1 Tbsp butter

1-2 Tbsp maple syrup depending on your choice of sweetness

1/4 cup Vanilla unsweetened almond milk or if your prefer cream

2 pieces of dark unsweetened bakers chocolate


  1. In a microwave friendly bowl mix together flour, baking powder, sweetener, coco powder, mix until even consistency. Add milk, olive oil and vanilla, mix batter until smooth. Set aside
  2. Heat non-stick pan at medium heat. Once warmed up add butter let melt, then add maple syrup, milk and stir constantly for 5 minutes. Add chocolate pieces and continue to stir constantly to ensure no burning happens. After another 5-10 minutes of stirring a chocolate sauce will form.
  3. Put cake bowl in microwave for a cooking time of 2 minutes and 10 seconds. Once done remove cake from bowl and place it upside down on a plate. Drizzle chocolate sauce over cake.


Bon appetit




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Mushroom Gravy


07oz sliced mushrooms (1 package)

3 onion shallots

3 pieces of garlic

5 fresh thyme stocks

2 cups bone broth (I used chicken but beef or vegetable for vegan work great too)

1/4 cup butter (can substitute with olive oil or coconut oil to make vegan friendly)

2 tbsp olive oil

1/4 cup flour (gluten free for me but whatever kind you prefer)

Sea Salt and Peppa ; )



  1. Chop garlic finely, thinly slice shallots, and prepare bone broth set aside.
  2. Place sauce pan on medium heat, melt butter along with olive oil.  Sauté garlic 1 minute then add onions in another 2-3 minutes (until lightly brown) add mushrooms. Coat mushrooms in butter/garlic mixture then cover with a lid, check to stir every 5 minutes let cook/simmer for 15-20 minutes. During this process coat mushroom mixture with desired amount of salt and pepper.
  3. Add half the amount of flour and stir into mixture. Keep stirring for about 2 minutes. Then add bone broth stir into mixture thoroughly until mixed smoothly with mushroom mix. Place thyme stocks into mixture and simmer at a medium low heat. Keep stirring mixture every 5 minutes to keep smooth consistency.
  4. Over the next 25 minutes or so until it take the gravy to form add remaining flour as needed to thicken the mixture. Once the gravy texture is formed you know its ready.

Bon Appetit!


What did I have my gravy on??

  • Yam, Carrot, Cauliflower. Simple&filling


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Natural Lemon Berry Muffins

Gluten free zesty berry lemons

Simple to make and tastes like cake


1 cup gluten free flour

1/2 cup coconut flour

2 teaspoons baking soda

1/4 teaspoon sea salt

1 tablespoon unsweetened shredded coconut

zest from 1 lemon

1.5 cups cashew milk

1 teaspoon apple cider vinegar

1 egg

1 tablespoon honey

1/4 coconut oil

1 cup raspberries and blueberries

1 teaspoon vanilla


  1. Preheat oven 375 degrees.
  2. Zest one lemon set aside. Prepare buttermilk by adding vinegar to milk and stirring.
  3. Mix together all dry ingredients including lemon zest and coconut. Melt oil and add to dry along with milk, egg, honey, and vanilla. Mix batter thoroughly.
  4. Pour wet mixture into muffin tins half way (8 muffins). Then divide berries equally between the 8 muffin tins. Once berries are in the tins I then cover them with the remaining muffin mixture, So the berries are in the middle of the muffin.
  5. Put in oven and bake for 25-30 minutes until desired level of browning. A good trick to see if they are done is by sticking a tooth pick in the middle if it comes out clean they are ready.
  6. Remove from oven let sit in pan for 15 mins, then remove and allow to cool. If muffins aren’t consumed within 2 day I store in fridge to maintain freshness.
  7. Eat the dang muffins and Enjoy!!


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Matcha Chia Pudding

Low Sugar Breakfast Dessert


1/4 cup chia seeds

1 teaspoon matcha powder

1 cup greek yogurt

1 cup milk ( I used almond but whatever your preference)

1/2 cup strawberries

1/2 cup mango

1 teaspoon honey

Unsweetened shredded coconut for topping


1)In one bowl prepare half of yogurt/milk mix in half chia seeds, matcha powder, and honey. Stir thoroughly then set aside.

2)Blend fruit with remaining yogurt/milks set in a bowl and mix in remaining chia seeds.

3)Cover bowls with plastic wrap and place in fridge overnight. The follow day the pudding will be formed enough to layer in mason jar. Top with shredded coconut for topping and enjoy!


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Detox Juice Recipe “Green Fighting Machine”

Juicing is a great and easy way to detox your system and fill up on vitamins and nutrients. Many people use juicing machines which give you a smooth pulp free juice. Ever since owing a high powered Vitamix blender I have been able to juice using the whole vegetable or fruit instead of just the juice. The following recipe is for a juice I made to detox my stomach after the holidays.

Green Fighting Machine


1/2 cup cucumber

1 cup spinach

Half an avocado

1 celery stock

1/2 teaspoon fresh ginger

juice from 1 lemon

1 green apple

1 and a half cups of coconut water

1 teaspoon of Splenda for sweetener (optional)

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Sole Water

 Sole Water

(pronounced So-lay)


One of the latest health trends sweeping the nation sole water is used for it many benefits. Pink Himalayan salt is know for its wonderful minerals, Sole water soaks them all up so you reap the benefits. Himalayan salt is mined from ancient sea beds. It doesn’t get much more natural then that. It contains a whopping 84 minerals delivering an ionic energy when mixed with water.

Some of the benefits include:

  • Detoxification
  • Balancing PH level
  • Balance blood sugar
  • Hormone balance
  • Natural antihistamine
  • Assist thyroid and adrenal glands
  • Relaxing muscle cramps
  • Aids coughs and congestion
  • Aids eczema and other skin disease
  • Improves arthritis
  • Improving bone health and structure
  • Digestion aid
  • Improves acne
  • Increases desire for water making it easier too stay hydrated
  • Aids circulation
  • health skin & nails
  • sleep regulation

The list goes on and on! Since adding Sole water to my regular morning regime I’ve noticed an overall improvement with how my body feels. Its recommended to drink in the morning before consuming anything else. Its a great kick start in the morning that I look forward to each day. The recipe is as follows:

Sole Water 

1 mason jar

  • Fill jar 1/4 of the way with pink Himalayan salt
  • Fill jar with water leaving little bit of space with top  (stir water with salt for 1 minute)
  • Cover jar with plastic wrap (the salt water will rust metal)
  • Place jar on counter for 12 hours to let minerals soak into water
  • To drink mix 1 tablespoon of sole mix with a glass of water (I like to use warm water). Keep Sole water stored in fridge.

Enjoy and Repeat =)

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