March 24, 2020

Oatmeal in cute, little, freshly baked cups?! ⁠⠀
Yessssss please! ⁠😀⁠⠀
So, I've found my upside to being trapped inside ~ baking to my ❤️'s content! ⁠👩🏻‍🍳👩🏻‍🍳👩🏻‍🍳⁠⠀
I know none of us are "on-the-go" at the moment, but we doooo have lots of time to bake and sample new recipes 😄!  This recipe is slightly adapted from Joy McCarthy's "Apricot Oat Granola Muffins", from her book Joyous Health, and they're the perfect, healthy, lil breakfast! 

1.5 cups sprouted rolled oats⁠ (or regular oats are fine)⁠⠀
1/2 cup almond flour⁠⠀
1/4 cup ground flax⁠⠀
1/2 cup dried cranberries⁠⠀
1/2 cup chopped raw walnuts⁠⠀
1/4 cup raw sunflower seeds⁠⠀
1.5 tsp ground cinnamon⁠⠀
1/2 tsp ground ginger⁠⠀
1 large egg⁠, beaten⁠⠀
2/3 cup real maple syrup⁠⠀
1/4 cup coconut oil, melted ⁠⠀
1 tsp pure vanilla extract ⁠⠀

1-2 tbsp chia seeds
👩🏻‍🍳 WHAT YOU DO: ⁠⠀
1️⃣ Preheat oven to 350 and line a muffin pan with paper liners. ⁠⠀
2️⃣ In a large bowl,...

March 11, 2020

"Eat more vegetables!" We hear that a lot from health enthusiasts (like myself, haha!) but WHAT IF you don't like to eat vegetables??? ⁠

Enter.... SOOOUUUUUUP♥️🥣♥️🥣♥️⁠

Soups are such great (and delicious!) ways to get more veggies into your diet.⁠

I'll often make a big pot of soup on Sunday and then I have it all the live-long week to rely on for either lunch or dinner. ⁠

I also like to top my soups with microgreens!🌱

Never heard of them? ⁠

Microgreens are nutrient packed mini versions of full grown vegetables. A study from the USDA’s Agricultural Research Service found that, at equal weights, almost all microgreens contain about 5X MORE nutrients than their mature plant counterparts. Crazy, right?!!! ⁠

I used broccoli sprouts here but there are lots of different kinds to choose from! ⁠

This simple cauliflower soup is so easy to make and packs a lot of nutritional 👊.

How so?

Cauliflower is a nutrient rich vegetable that is excellent for supporting a strong immune system and promoting...

January 10, 2020

Ever notice that after you eat certain “health” foods you feel really bloated?  Or maybe you have a really hard time digesting them?  

Well, there’s a good reason for that! 

Whole grains (as well as nuts, seeds, beans and legumes) can cause digestive issues when prepared improperly, which unfortunately, most people do.

You may or may not have heard of lectins or the benefits of soaking. Or maybe you’ve heard about soaking but are unsure why or what you should be doing.  


Just as some plants have thorns as a form of defence, nature instilled defence mechanisms on nuts, seeds, grains, and legumes in order that they are able to survive until the ideal growing conditions are present.

Ideal conditions include lots of rain, which allows the nut/grain/seed to germinate and produce a plant.

This is why we soak, to mimic nature.

When not enough rain (or soaking) occurs, the defence mechanisms stay in tact. These defence mechanisms...

January 7, 2020

This is one of my favourite dishes to make on a Sunday. I do everything except bake it. That way, when I get home from work on Monday, all I have to do is throw it in the oven!

It makes enough to last up to three nights. But if you aren’t a fan of eating the same thing multiple nights in a row, you can split the pie into two dishes and freeze one before baking it, for a pre-made, ready-to-bake dinner in the future. 

I "created" this recipe by combining 2 separate recipes together. 

The recipe for the lentil base is from the book Vegan Cooking For Carnivores by Roberto Martin and the recipe for the "mash" is from Go With Your Gut by Robyn Youkilis. 

And since I'm not a huge fan of when blogs go on and on (and on) before getting to the recipe, I'm just gonna get right to it...

Honestly, this dish is one of my favs, I really hope you enjoy it too! 



Sweet Potato Broccoli Mash

  • 3 large sweet potatoes, chopped i...

July 24, 2018

If you follow me at all, you'll know that one of the biggest (and in my opinion, most beneficial!) healthy habits that I promote, is meal prepping.  It takes time, yes. But it saves time (and stress!) down the road too.

It takes the last minute scrambling out of early morning lunch making and weeknight meals.  AND it ensures that you'll be eating healthy, nutritious food that will fuel your body, your mind, and leave you feeling amazing! 

One of the meals I most often prep, is soup. It's easy to make, it's healthy, and it always makes enough to feed you and your family for more than just one meal. Plus, it freezes well. Straight A's all around. 

And I especially like this soup because it's packed with nutrient dense, detoxifying veggies. Cabbage, obviously, taking the leading role. 

And with good reason. Cabbage is one of the most beneficial foods that you can add to your diet. Each serving packs in tons of fibre and free radical-fighting antioxidants, as well as micron...

March 29, 2018

While we were in Florida over March break, my husband and I came across the Garlic Dill Pickle Kraut made by Farmhouse Culture on one of our outings at Whole Foods. We all fell in LOVE with it (even my mom who’s a titch skeptical of all things sauerkraut). And not only were my boys not fighting me on eating their kraut, they were asking me for more!!!

If you're new to sauerkraut or you still don’t *love* its traditional flavour, then dill pickle sauerkraut is your new BFF.  It literally tastes like a dill pickle but with all the gut loving bacteria to help balance your microbiome!

This is a definite must-try for anyone wanting to improve their gut health but who is having a hard time getting traditional kraut down the hatch.  

You can add this on top of a burger, a sandwich, avocado toast, a salad or simply to the side of any meal.  And if you’re not up for making your own, look for the Farmhouse Culture brand of sauerkraut and try any one of their 5 amazing flavours! 

And so, in my...

January 25, 2018

Self care comes in a lot of different forms. Meal prepping is one of the ways I regularly practice self care. Actually, to be honest, it's one of the only forms of self care I practice regularly! (Note to self - work on practicing more self care 😁 ). 

By meal planning and prepping my food I set myself up for success in the coming week. Life can be so flippin' busy, and meal prepping ensures that I'll be fuelling my body with healthy, nutritious food all week long (which translates into more energy and better moods!). 

This salad is amazing for a couple of reasons.

First and foremost - it lasts all week without getting soggy, so it saves me from having to prep more than one lunch for the week.

Secondly, it's ingredients have very impressive nutritional profiles! 

Cruciferous vegetables like broccoli, cauliflower, kale and cabbage top the charts in natural body detox. They help clean the gut, improve liver function and support our immune system naturally. They are al...

September 11, 2017

Of course, as soon as I come to terms with the fact that fall is officially here and decide to make a big batch of chilli, the weather spikes to 26 degrees!

Hey - I'm not complaining but it did get me thinking...maybe I should start making more 'fall" recipes and then we can finally get the summer that we never had?! 

Fall weather or not, this recipe is a great one to have on hand. I tweaked it from a recipe I found years ago (I don't remember the original source???) but what I love about it is that there are literally two steps. Chop and throw in a pot. That's my kinda cookin!

This is a great recipe to make on Sunday since it makes enough to ensure leftovers for Monday nights dinner.  

Happy cooking - I hope you enjoy! 


Prep time: 15 mins,  Cook time: 25 mins, Total time: 40 mins


  • 2 tablespoons olive oil (or coconut oil)

  • 1 yellow onion, finely diced

  • 2 medium sweet potatoes, peeled and diced into 1-inch pieces

  • 1 green bell pepper, seeded and...

July 12, 2017

My son turns 2 on Friday, and instead of making him "real" cupcakes (where the sugar content would surely turn him into the Tasmanian Devil), I decided to take this healthy chocolate banana muffin recipe (gluten, dairy and refined sugar free) and top it with a healthy coconut milk frosting! #momwinfosho!  

The kids loved them and the adults didn't have to peel their kids off the ceiling after they were consumed. Saa-weet! (pun intended).

You can either do as I did, and combine these two recipes to make healthy cupcakes, or you can skip the frosting and just make the muffins as a healthy breakfast option or as a healthy afternoon snack.  Both recipes are ridiculously easy and require next to no time to make. 

Healthy Chocolate Banana Muffins



  • 1 cup almond meal

  • 1 cup gluten free oatmeal 

  • 1/4 cup raw cacao powder

  • 1/2 tsp baking powder 

  • 1/2 cup dark chocolate chips (Camino is a good brand)

  • P...

June 20, 2017

Despite it's deceiving title (aren't all things "vegetable" supposed to be healthy?!), vegetable oils, especially hydrogenated oils, are one of the most inflammatory foods on the planet. These include canola oil, corn oil, soybean oil, and cottonseed oil.  

Inflammatory foods, such as vegetable oils  (if eaten regularly) cause an immune response that is never “shut off”.  This constant production of immune cells creates a state of chronic inflammation in the body which can do permanent damage, leading to cancer, heart disease, arthritis and Alzheimer’s, among other health concerns.

One of the issues with vegetable oils is that they are very unstable oils.When an oil is unstable, it creates oxidation in the body

Think about it this way - oxidation in the body is exactly what "anti-oxidants" are trying to get rid of, or heal the body from. Anti-oxidants, good. Oxidation, bad. 

Anti-oxidants eat up oxidation, and reverse and slow the aging process (alright, alright, alright!). 

Foods that ar...

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