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Raspberry Chia Fresca

Who doesn't love a new drink to try that will actually support your gut health, encourage hydration and taste amazing! Serves 2. Ingredients: 1 cup water 1/4 cup chia seeds 3 cups coconut water 1/2 cup frozen raspberries 2 Tbsp lemon juice (optional) Directions: Simply add ingredients to your blender and blend! Other Blogs you

Carrot Cake Chia Pudding

This recipe was inspired by one created by That Clean Life. Ingredients: 1 carrot grated 1/2 cup chia seeds 2 cups unsweetened almond milk 1/4 cup walnuts 2 tbsp flaked coconut (unsweetened) Sweeten to taste (stevia, maple syrup, or xylitol) Toothpick swirl (or up to one drop) of On Guard Essential Oil   Directions: Soak chia

Chocolate Mint Bars

As always, our website only includes recipes that will help those of you struggling with food intolerances!  All are free of dairy, gluten and refined sugar or will at least provide options. I whipped up this incredible treat when my mother in law was experiencing issues

Cowboy Caviar

This salad is a great option for lunches.  The protein and fibre will keep you feeling satiated for hours.   Beans are a big part of the Mediterranean diet

Grilled Salmon

Serves 4   4 wild salmon fillets 1 bunch asparagus 1/4 tsp sea salt 1/4 black pepper 1/4 tsp dried parsley 1/4 tsp. dried dill 4 tbsp olive oil   Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with

DIY Natural Cleaning Products

In addition to being a holistic nutritionist and health enthusiast, I'm a mom of two boys and now a little puppy, so having a clean home is really important to me.  Little bodies are impacted much more by chemicals! Dog Freshener to Purify and De-Odourize Generally,

Got a Sweet Tooth?

Sugar Substitutes to Satisfy Your Cravings - written by Nindy Grewal, Registered Holistic Nutritionist Holiday season is approaching fast and so are all the tempting goodies. The Christmas cookie exchange parties, holiday dinners and work social gatherings have begun and all the glory of baking (and

Oat Pancakes (wheat free)

These pancakes are perfect for a weekend breakfast because they are filling, healthy and delicious!  Better yet, they are very simple to make and require only a blender. That's right, only one thing to wash! 1 1/2 cups wheat free oats 1/2 cup gluten free

Snowball Cookies – revamped!

Cookies, treats, chocolate…they are everywhere during the holiday season. If you want to stick to your health goals over the holidays but at the same time, not feel deprived, there are many options that are similar to our ‘old’ favourites that are worth a try.

Chocolate Zucchini Loaf (grain free)

This recipe is fantastic.  Why? It is gluten free (no bloating!) High in protein (eggs) and fiber (thank-you coconut flour) You can send it in your kids lunches - nut free! Good amount of healthy medium chain fats for energy Low glycemic - therefore no

Chia Pudding

Chia seeds are a highly nutritious food that are a great addition to your daily menu.Why? Chia seeds are rich in omega-3 fatty acids, even more so than flax seeds. Chia seeds are rich in antioxidants. The whole seeds don't deteriorate and can be stored for longer periods without becoming

A Smoothie a day keeps…

your energy levels soaring! I have been enjoying smoothies almost every day for breakfast for the last few years now and to be honest, when I don’t start my day this way, something feels off.  My energy wanes by the afternoon, I don't feel as motivated and I

Oatmeal Dark Chocolate Chip Cookies

My boys are hungry all the time!   Must be a constant growth spurt because I honestly can't keep up with their appetites!  This presents a challenge for me because they eat gluten and dairy free and are sometimes a little picky to begin with.  And

Thai Fish Curry

This simple and delicious meal makes the perfect mid week meal because it takes only 10 minutes to prepare.  There is no need to resort to less than healthy 'take-out' meals that are loaded with unhealthy fats and too much sodium, with meals as simple and delicious

Turkey Stuffing – without the gluten & bloating!

We found this recipe in a book called Vegging Out.  This will go well with any protein you decide to cook for Thanksgiving. The cranberries add a nice touch of sweetness and the almonds add some crunch! Ingredients: 4 tbsp butter, melted (or coconut oil) 1/2 cup chopped onion

Immune Boosting Pumpkin Pie Smoothie

This is a nice breakfast option for the fall to begin building your immune system and it tastes just like pumpkin pie!  Pumpkin is high in immune promoting Vitamin A.  Try to increase the amount of bright orange fruits and veggies in your diet to keep

Kale Slaw with Peanut Dressing

A vitamin and mineral packed version of coleslaw, this salad has thinly sliced kale tossed with crunchy bell pepper and carrot slices. The slaw is dressed with a salty peanut dressing that will complement any barbeque.  This recipe was inspired by one found on Martha Stewart's

Nut Butter Rice Squares

A healthy spin on the classic rice crispy squares.  I like this because it’s a great way to pack more calcium into the kids. Ingredients: 2 cups puffed rice 1/4 cup sesame seeds 1/2 cup currants 1/4 tsp cinnamon 1/4 cup dairy & gluten free chocolate chips 3/4 cup macadamia or cashew

Almond Yogurt Smoothie

  This recipe is from “Superimmunity for Kids” by Leo Galland, M.D.  It’s a great smoothie for kids because it provides all essential fats and nutrients.  You can also use this recipe for freezer pops. Ingredients: 10 almonds 1/2 - 1 cup water 3 tbsp plain full fat yogurt (organic

Dip Dip – Hummus for kids

Our boy’s favourite snack is hummus.   We put it on everything from crackers to veggies to brown rice cakes.  We even used this as a pasta sauce on occasion.  This hummus is packed with nutrition and will keep any active child going all day. Ingredients: 3/4

BBQ Kale Chips

Loaded with vitamins and minerals, kale is a highly nutritous food that is a 'smart' addition to anyone's diet.  And when in chip form – you can’t go wrong! Ingredients: 1 large bunch of curly green kale (washed and dried) Topping

Gluten free Pumpkin Spice Muffin

This recipe was inspired by a recipe I found by Dianne Steeper.  It tastes great and has a good texture for a gluten free muffin. 2 eggs 1/4 cup grapeseed oil 1/4 cup unsweetened applesauce 1/2 cup unrefined (platation) raw brown sugar (or xylo-sweet for

Virgin Pina Colada

1/2 can light coconut milk 1/2 cup water 1/2-1 cup frozen pineapple chunks (if using fresh, add 1 cup ice cubes) stevia to sweeten it up (optional) Directions: Simply blend all ingredients together and enjoy!

Whole Grain (apple) Cookies

You can feel good about including these nut-free cookies in your kid's lunch bags.  These cookies beat 'bought' cookies hands down because they are made from whole grain flour, contain no trans fats, and have very little sugar.  And there are 2 whole apples in this recipe!

Super Recovery Smoothie

This smoothie will replenish your energy and nutrient stores following a workout.  The tahini and dates make it rich in calcium and iron.  If you don’t want the smoothie to be quite as sweet, replace the dates with 1/2 cup berries. Ingredients: 2 small bananas, frozen or

Roasted Chickpeas

This is one of my kids favourite snacks.  It’s very simple to make and is a good high protein snack.  They are better when eaten right away as they tend to lose their crispiness over time. Ingredients: 1 can chick peas 1-2 tbsp olive oil Sea

Kale, Cranberry and Quinoa Salad

Ingredients 1 cup quinoa 1/2 cup dried cranberries (rinsed if not using organic) 1/3 cup extra-virgin olive oil 3 tbsp balsamic vinegar 1/2 tsp sea salt 5 cups chopped kale, about 1/2 small bunch 1/2 cup diced red onion 1 yellow pepper, diced Directions Rinse quinoa.

Spanish Chicken Dish

This recipe is from “The Supercharged Hormone Diet” book by Dr. Natasha Turner. 1 1/2 tablespoons Extra Virgin Olive Oil or coconut oil 2 boneless, skinless chicken breasts 1 clove garlic, minced 1 small onion, thinly sliced 1/2 red pepper, sliced 1/2 green pepper, sliced 1/4 cup green olives, pitted and halved 1

Quinoa and Roasted Vegetables

A great salad to tote to a potluck or to serve as a side dish or as a vegetarian main course. Ingredients: 1 1/2 cups quinoa, uncooked 2 1/2 cups cold water 1 pinch of salt 2 tbsp olive oil 2 tbsp lemon juice, freshly squeezed 1 large onion, chopped 1 large red

Gluten-free Pizza

I had about 5 minutes to pull together dinner after a busy day out of the house and the entire family ended up loving this very simple and healthy pizza dinner. This is for all of the working parents out there! Simply grab some brown rice

Warming Squash Soup

This soup is perfect for our colder winter months when are immune systems are challenged.  In addition to warming your insides and satisfying your taste buds, this soup will provide a boost to your immune system and give your soul a lift.   This recipe was

Spicy Rice, Bean and Lentil Casserole

This is a family favourite.  It doesn’t last long and is a protein packed vegetarian dinner.  Serve with a fresh green salad to round out this meal. Ingredients: 2 tsp olive oil (or 2 tsp coconut oil) 2 garlic cloves 1 chopped onion 1 chopped green pepper 3 3/4 cups vegetable

Sweet Potato Shepherd’s Pie

This recipe is healthy, warming and is the perfect meal for a cold winters day.  This is Dr. Gillian McKeith’s creation from her ‘You Are What You Eat’ book.  I have revised the recipe slightly to make this a ‘quicker’ meal to to prepare.  Feel

Lentil Tomato Sauce with Pasta

Using lentils is a great way to increase the protein and fiber content of a vegetarian pasta.  My kids don’t even know the difference between meat and the lentils in this sauce…(yet)! Ingredients: 1 tbsp olive oil 3 large cloves of garlic 1 tsp sea salt freshly ground pepper to

Applesauce Spelt Muffins

    I found this recipe in a cook book called ‘Enightened Eating’, Nourishment for Body and Soul by Caroline Marie Dupont.  I modified it by reducing the maple syrup a little and by adding the flax.  This muffin recipe is low in sugar, high in fibre and tastes

Pumpkin Protein Power Muffins

Ideally, the ‘healthiest’ muffin is high in protein, fiber and contains only the healthiest fats.  A healthy diet aims at keeping insulin levels (and sugar levels) balanced throughout the day and this means eating more protein and fiber to keep you feeling full, longer. (doesn’t

Banana Nut Butter Muffins

These muffins will taste a little different than store bought ones but you will quickly learn how much better they are for you!  You won't notice sudden drops in energy or mood throughout the day like you might with the highly processed one you find

Very Berry Banana Smoothie

This smoothie is loaded with essential fatty acids, fiber and easily digested protein so is a great breakfast choice for those wishing to lose weight. Ingredients: 1.5 cups water (or fill your smoothie glass up to 3/4 full) 1/2 banana 1 cup frozen berries 1 serving protein powder 1/2-1 tbsp flax

Omega 3 Power Oatmeal

This is a super way to get extra omega-3 fatty acids in your diet (from the walnuts and flax seeds), not to mention fiber, vitamins and minerals! Ingredients: 1/2 cup whole *oats (or steel cut) 1 tbsp ground flax or chia seeds 1 tbsp chopped nuts

Peanut Butter Banana Chip Muffins

These muffins will give you the energy you need without the refined sugars and fats that a commercial brand typically has. Ingredients: 4 ripe bananas 1/3 cup molasses 1 cup dairy free milk 1/2 cup peanut butter (or almond butter) 1 1/2 cups brown rice flower 1/2 cup sweet sorghum flour 2 tsp

Blueberry-Banana Antioxidant Smoothie

This recipe was adapted from a recipe by Brenda Burton in her book titled, “Eat drink and be vegan”. Ingredients: 1 1/2 cups plain or vanilla non-dairy milk (unsweetened) 1/2 cup frozen blueberries 1/2 frozen banana (slice banana and put in freezer bag in freezer) 1 tbsp cocoa powder (or

Chocolate Energy Shake (dairy free)

There are so many options for shakes/smoothies but here is a nice option for children who don’t like anything that looks remotely like a fruit or vegetable. Ingredients: 1 banana 1/2 cup blueberries 1 1/2 cups of chocolate (or regular) almond milk (unsweetened) 1 tbsp molasses (optional – to increase

Molasses Muffins (allergen free)

I make these muffins all the time as they are free of all allergens and very simple.  Feel free to get creative by adding nuts and other fruits like blueberries, raspberries, raisons or dates.   Ingredients:   1 tsp egg replacer plus 2 tbsp water (or 1 tbsp ground