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Recipes

Fermented food recipe

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

Fermented food recipe

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

Fermented food recipe

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

Fermented food recipe

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

Fermented food recipe

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

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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

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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

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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

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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

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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

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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

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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!

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

Fermented food recipe

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

Fermented food recipe

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