Drinks, Health Tips

Beet Lemonade

This beetade is refreshing and delicious! Plus,it also helps to support your body’s detox organs. #healthywin!

Best beet lemonade ever!

If there’s one drink to reach for this spring/summer, make it this one! Lets face it, we are bombarded with a plethora of unhealthy beverage choices. These are usually skillfully marketed to make you feel that you “need” it, you just have to “have” it.I get it! So, sometimes it’s ok to indulge but why not throw in a drink choice that’s actually going to give back to your body?

Bodacious Beets

Beet Benefits

Beets have been used in the natural health care field for several years, primarily for issues in the liver. They have also been known to help in other areas along the digestive tract, such as with digestion, kidney stones, gallbladder, and in the intestines. They also help to flush out uric acid. The top nutrients found in beets are calcium, iron, magnesium, zinc, copper, Vitamin C, folate and other B vitamins such as B1, 2,3, 5 and 6. How can you pass up a drink that can fuel your body with these life giving nutrients!?!? Maybe you’re not a beet lover? Me neither! For me, that’s huge…..I like all my vegetables. So trust me when I say this is one beet juice you’ll love!

For this recipe, I used beet juice crystals instead of straight up beet juice because I find they taste milder/less earthy 🙂 If you are a hardcore beet fan or, maybe you just don’t want to buy a jar of beet crystals, you can sub them with 2 cups of fresh beet juice and then only add in 1 cup of purified water.

Beet Lemonade

Serves: 4


  • 3 Lemons, freshly squeezed/juiced
  • 3 tbsps of beet juice crystals, I like to use Salus Red beet crystals
  • 3 cups of purified water
  • 1/2 tsp of stevia or 2 packets, I use the Wholesome brand for a milder tasting stevia
  • 2 tbsps of pure maple syrup


Using a large pitcher, add in all your ingredients and stir until it’s well blended.

Cheers to good health!

Health Tips, Salads

Glorious Green Salad Bowl with Balsamic Dressing

 Why Greens Should Be Included Into Your Everyday Meals

Have you seen adds or articles popping up here and there that are touting the power of green foods, lately? And it’s left you wondering “what’s up with all the popularity attached to these green foods, anyway? When you stroll down the aisle of your favorite health foods store, you’ll notice that there is an entire sections dedicated to green food supplements. Also, there are many options to choose from. Firstly, you have your land greens and your sea greens. Secondly, you can choice what form of consumption fit you best- powdered or liquid form? Maybe with all this hype, you’ve decided its time to give the greens a go. So, here’s why I think you should definitely hope on board…….

The Benefits of Green Food


 The luscious green colour comes from a green photosynthetic pigment called chlorophyll, also referred as the life blood of the plant. Some of chlorophyll’s benefits are through liver support, aiding in detoxification. And, magnesium just so happens to be at the center of the chlorophyll molecule, making green vegetables a great source of magnesium. Be sure to choose locally grown, organic greens- these tend to have a higher source of magnesium because of the rich soil that they’re grown in.
Due to the over processing of food and the lack of leafy green consumption, this mineral is largely missing in a standard diet-this may be a contributing factor in the majority heart disease cases. Magnesium is also important to our muscles, especially the older ticker, our heart. Because magnesium acts as a muscle relaxer, it can help in the prevention of arterial spasms.


Iron deficiency is fairly common in our western culture and there are many reasons why this can be happening. A couple contributors are……..one, a lack of it in our diet, especially if processed foods make up the majority of it. Number two, any underlying digestive issues-this can reduce iron absorption. Lastly, blood loss-through menstruation or through issues along the GI tract, such as peptic ulcers, IBD ( Inflammatory bowel disease), polyps and hemorrhoids.

Some of the familiar symptoms of iron deficiency are fatigue or lack of energy, hair loss and Tachycardia (an abnormal electrical response in the heart). In order to ensure that we are getting enough iron we don’t always need to turn to a steak because leafy greens can pack a good portion of our daily intake. Although certain greens contain vitamin C, it’s a good idea to include others foods that contain Vitamin C to improve iron’s absorption. You might think this seems like a daunting task but you might already be doing this without even knowing it….have you ever added peppers, strawberries, avocados, cucumbers or lemon juice to your green salad? 😉

Vitamin K:

We don’t hear as much as we should with this vitamin. It is equally important in our diets because of its blood clotting ability. Vitamin K is also an important nutrient in combination with calcium, magnesium and Vitamin D. This team of nutrients are important in the integrity of the skeletal system.

Green vegetables are known as the power house of nutrients and are at the top of the list of the most nutritious vegetables. Thankfully, we will soon be entering into a season with copious amounts of these powerhouse vegetables. Here is a recipe that is packed with greens. You can enjoy it as a meal anytime of day (maybe not for breakfast though 😉 ) or it can be brought to share at your next potluck.

The Glorious Green Salad Bowl

10 oz baby spinach

2 stalks kale, lacinato or curly kale, chopped super fine

1-2 mini cucumbers or half a large cucumber, sliced into small chunks

1 stalk celery, chopped into small pieces

2 green onions, chopped

Handful of parsley, chopped finely

 3 Tbsp hemp hearts

3 Tbsp nutritional yeast, optional

Other optional add-ins for more colour and nutrients…..

-Tomatoes, Mushrooms, Avocado, Peppers or any other vegetable you fancy 🙂

Balsamic Dressing

 ¾ cup of extra virgin olive oil

4 Tbsp of balsamic vinegar

1-3 cloves of garlic, depending on taste, crushed

 Sea salt and pepper to taste

For the salad:

Because kale is a tougher leafy green, I suggest removing the stem and then chopping the leaves into thin shreds so that it blends well into the salad. I’ve incorporated nutritional yeast into this recipe because it adds a “cheesy” flavour along with added nutrients like protein and B12. If you don’t have it on hand, this salad still tastes great!

Wash and spin your leafy greens, then pat dry. For the kale, you want to remove the leaf from the stem. Hold the stem with one hand and grab the leaves at the base of the stem with the other hand and pull up so that the leaf separates from the stem. Once you have removed the stems, take the leaves and roll or bunch them up as much as you can and slice the bunch into thin strips. Add chopped cucumber, celery and parsley. Top with hemp hearts and nutritional yeast, if using.

For the dressing:

Mix olive oil and balsamic vinegar together and pour into a bottle that can be shaken and stored for later. Add crushed garlic, salt and pepper. Place cap on bottle and shake until well combined.

Pour desired amount onto salad and toss. Once the dressing has been added, this salad should be eaten within 1-2 hours.

I hope you enjoy this nutritious and delicious salad as much as my family does. Spread the health and share it!

Healthy Treats, Smoothies

Pumpkin Pie Protein Smoothie


If you’re a pumpkin pie fan like myself, having a slice of pumpkin pie for breakfast has probably crossed your mind a dozen times or so 😉 And, there are definitely a few healthy pies out there that could make your dreams come true. But, if your pie is the over processed, refined sugar laden kind, I’d recommend keeping it in the fridge and saving a slice for the end of the day, after you’ve loaded up on nutrient dense foods.


IMG_6839Let’s turn this deliciousness into a healthy smoothie, shall we 🙂


Pumpkin Pie Protein Smoothie

1 Serving


1 cup  Milk alternative (unsweetened)

1 Frozen banana, chopped

1/2 tsp. Unsulphured blackstrap molasses

3 Tbsp.  Pumpkin puree ( not canned pumpkin pie filling)

1/2 scoop Vanilla protein powder of choice ( I like to use Genuine health’s fermented vegan protein powder or Orgain’s Organic plant based protein powder)

2 Tbsp Raw pumpkin seeds ( you can add two more Tbsp if you don’t want to use protein powder)

1 1/2 tsp of pumpkin pie spice mix



Place all your ingredients into a high-speed blender and blend until smooth or for 1-2 minutes.



The ingredients in this smoothie are loaded with nutrients, even the sweetener has minerals.

Pumpkins and their seeds pack……

*Vitamin A

*Vitamin E

* Folate


*Vitamin C




* Vitamin B1,2,3 & 6







Click here for more information on the health benefits of pumpkin seeds.


In good health, enjoy!!

Healthy Treats, Snacks

Trail Mix Oat Cookies


A few years back, one of my daughters had brought home a cookie recipe from Pioneer Girls- what is that? It’s a faith based “Brownies/Girl Guides”, as I like to refer to it :). The recipe was called Spirit Cookies/Scripture Cookies and each ingredient had a bible verse to go along with it. It was really cute and I noticed that this recipe wasn’t far off from being healthy, simple and free from most common allergies. So, I decided to revamp it and make my own version……except there won’t be a bible verse for each of my own ingredients, I’m not that clever.

Since my original recipe contained gluten and honey, I set out to make batches that were either gluten free but had honey, batches that contained gluten but without honey and batches that were both gluten free and vegan. There were many, many flops-of course my kids loved theses the most, they just didn’t look like the ones in the photo (they were too flat).

Here are a few…..


I also want to mention that for any gluten free recipe, I’ll try to avoid the majority of premade gluten free flour mixes. These premade flours usually use refined ingredients. It would be beneficial to your health and wallet if you made your own.

As much as it is beneficial to avoid certain foods for optimal health, it’s even better to focus more on what we are adding in to the diet rather than the taking away, ” I can’t have that”, restrictions. The more you add in nutritious foods, the better you will start to feel and your body will crave more of the good foods  (because they won’t taste like high sugar or high salted, deep fried card board 😉 ) and the junk will get pushed to the side, changing your mind set from ” I can’t have that” to “I don’t want that”.  And, all those foods that you used to crave and love so dearly- cookies, pizza, burgers, chips, ice cream, can be revamped and made into something that will love you back!

Let’s talk a little about how these little cookies can be the right kind of treat. We are trying to focus on adding in foods that will give your body something back or feed your cells instead of robbing them. The ingredients in these cookies as opposed to your basic cookie with high sugar, high fat, refined carb content, have more vitamins and minerals to feed your cells, stabilize blood sugar levels and leave you satisfied. When we eat foods that are lacking in nutrients, especially fibre, we feel the need to keep eating. Have you ever eaten a piece of cake or had a cookie and it went down fairly easy, leaving you a bit hungry or feeling like you could go for another piece whether it’s right away or an hour or so after?………

Here’s Why

  • Fibre and The Lack There Of:  Fibre fills you up quickly, leaving you full a lot faster. It also helps you to maintain steady blood sugar levels so that you won’t be crashing soon after a sugar spike and then left feeling tired and in need of some energy (food/sugar/caffeine). In the long run, the lack of fibre coupled with these refined carbs will foster a poor microbial environment in your gut, leading to a condition called Candida. This condition will cause you to crave more of these foods as well, and the cycle will continue if we don’t stop it.

A few things you can do to encourage a healthy microbial environment in your belly are by adding in more whole grains,starting with oats- If you haven’t already, try adding in a bowl of oats into your breakfast menu. If you aren’t sensitive to gluten, incorporate more flours like spelt in place of white flour. Spelt is an older relative to wheat and is easier to digest, especially if it has been sprouted first. Add in more nuts and seeds like raw pumpkin seeds  , flax seeds, chia seeds, and walnuts or almonds for a nutritional boost. These will help with blood sugar stability as well. If you have a sweet tooth like myself, try using a less refined sugar instead of buying products with sugar already added. This way you’ll have more control over how much sugar is going into your food. Pure maple syrup is a better choice when it comes to added sugars. It still contains some of its vitamins and minerals and thus becomes a sugar that isn’t as quickly released into the blood stream.

Ok, It’s cookie time!


Because of their nutrient value and lower refined sugar content, these cookies would be breakfast worthy- the gluten free version is pretty much just an oatmeal bowl in the form of a cookie 😉





Trail Mix Oat Cookies

Makes: 25-30 small cookies

Prep Time: 10-15 minutes

Cook Time: 20-30 minutes


Dry Ingredients:

2 cups rolled oats

1 cup spelt flour

1/2 cup raisins

1/4 cup pumpkin seeds, raw

1/4 cup sunflower seeds, raw

1tbsp chia seeds

1tbsp cacao nibs , optional

1 tsp cinnamon

1/2 tsp baking soda

1/2 tsp sea salt

Wet Ingredients:

2 flax eggs (1tbsp ground flax to 3tbsp water=1 flax egg)

1/2 cup virgin coconut oil, melted

1/2 cup unpasteurised honey or 1/4 cup plus 2tbsp of pure maple syrup for the vegan version

2 tsp pure vanilla extract


Preheat your oven to 350º F

  1. Make you flax eggs first by putting 2 tablespoons of ground flax and 6 tablespoons of water into a small dish, mix together and let it sit until it sets (see photo below).
  2. Place spelt flour, oats, baking soda, sea salt and cinnamon into a medium sized mixing bowl and whisk with a fork until mixed well. Next, add in seeds, raisins and cacao nibs (if using), mix together.
  3. In a separate bowl or large measuring cup, add in your melted coconut oil, honey or maple syrup, vanilla and flax eggs. Mix until it slightly comes together.
  4. Add your wet ingredients into the dry ingredients and stir until well combined. If you’re using maple syrup, you will need to let your batter sit for 5 at least minutes before placing onto a cookie sheet because this sweetener isn’t as thick as honey and may make your batter runny.
  5. Using a medium sized cookie scooper or a large table spoon, scoop cookie batter, making sure it is packed firmly and then place dough onto a parchment lined cookie sheet.  Once the cookie dough is on the cookie sheet, you might want to pack it together if some of it starts to separate.
  6. Place cookies in preheated oven and bake for 8-10 minutes or until lightly golden brown. We usually bake our cookies for 8 minutes because I like mine a bit softer 🙂
  7. Let cookies cool on the pan for 5 minutes before transferring them to a cooling rack.

Here’s what the flax egg looks like…..

IMG_3233After setting, it becomes similar in texture to an egg.

Gluten Free Version

Makes: 15- 20 medium cookies


Dry Ingredients:

1 cup gluten free oat flour (see note)

1 cup buckwheat flour (see note)

1 cup quick oats, certified gluten free

1 cup rolled oats, certified gluten free

1/2 cup raisins

1/4 cup pumpkin seeds, raw

1/4 cup sunflower seeds, raw

1tbsp chia seeds

1tbsp cacao nibs, optional

1 tsp cinnamon

1/2 tsp baking soda

1/2 tsp sea salt

Wet Ingredients:

2 flax eggs (1tbsp ground flax to 3tbsp water=1 flax egg)

1/2 cup  brown rice syrup or 1/2 cup unpasteurised honey if not vegan

1/2 cup virgin coconut oil, melted

2 tsp pure vanilla extract


*Note: For the flours, instead of buying pre made oat and buckwheat flours, you can easily make your own at home. For the oat flour, process rolled oats in a food processor until it is flour like in consistency- it doesn’t need to be super fine. For the buckwheat flour, place buckwheat grouts into a coffee grinder, preferably that doesn’t get used to grind coffee, and grind into a flour (it grinds up quickly).

*This batch of cookies is not as sweet as the others. If you’d like to add a bit more sweetener with out flattening the cookies, you could add in a package of stevia.

Preheat your oven to 350º F

  1. Make flax egg and set aside until it has set
  2. Place flours, oats, baking soda, sea salt and cinnamon into a medium sized mixing bowl and whisk until mixed well. Next, add in seeds, raisins and cacao nibs (if using), mix together.
  3. In a separate bowl or large measuring cup, add in your melted coconut oil, brown rice syrup or honey, vanilla and flax eggs. Mix until it slightly comes together.
  4. Add your wet ingredients into the dry ingredients and stir until well combined. Let batter sit for 5-10 minutes.
  5. Using a medium sized cookie scooper or a large tablespoon, scoop cookie batter, making sure it is packed firmly and then place dough onto a parchment lined cookie sheet. If cookie dough doesn’t stay nicely packed, use your hands to lightly pack it back together without flattening the cookie.
  6. Place cookies in preheated oven and bake for 9-10 minutes or until lightly browned.
  7. Let cookies cool on the pan for 5-8 minutes until transferring to a cooling rack.



Thanks for stopping by 🙂

Healthy Treats, Snacks

Raspberry Bliss Bars


It feels like it’s been awhile since I’ve last posted a recipe! We are currently riding into our second week of spring break and enjoying ever minute of it-the absence of rushing to get from point A to point B, not having to pack lunches or worry about who’s having what for breakfast or even eating it!  Breaking from our busy schedule means I’ve with drawn form my work as well. As much as I love my job, my kids are my number one priority- we only have them for a small window of time before their adulting on their own (hopefully)…..I don’t know about you but my kids seem to grow at a rapid rate!! 😉

Enough of that, how about these bars??


The bits of cashew along with little bits of raspberry, all held together with sweet gooey dates….


I find these little energy bars to be very indulgent. Their packed with antioxidants, fibre, plant protein, vitamins and minerals. They are also cheaper than their store bought counter part!

These bars are fairly easy to make. If you have dates, nuts/seeds, you can turn it into a number of plant based desserts/snacks- energy bites, energy bars, pie crust, crumble, gooey filling, raw muesli…etc. Just add in a few extras to turn it into something fabulous!

To start the process, I like to grind the nuts/ seeds into a type of nut/seed meal until it looks like this…


Next, I add in the chewy/dried fruit such as dates and raisins along with the raspberry extract and a pinch of sea salt. Then, process until it forms a gooey dough.


I added in the   freeze dried raspberries* last so that they wouldn’t turn to dust in the bars. I wanted keep some of their form so that you can see and taste the berries.

Once your mixture has come together nicely, place it in an 8X8 inch baking pan that is lined with parchment paper. Next, with clean/slightly damp hands, press the mixture out to the edges making sure that it is even.


You can cover the mixture with an extra piece of parchment paper to help smooth it out even more. Leave the mixture covered and place in the freezer for 4 hours or over night. These bars are better if kept in the freezer until they are ready to be eaten. If you want these bars to be “shelf stable” and lunch kit worthy, use less dates (3/4 cup of packed) instead of the full amount. And to make them nut free, you can use sunflower seeds or a mix of sunflower seeds and pumpkin seeds instead of the cashews.

Once the bars have firmed up, cut into 10 bars-feel free to cut them up smaller for younger children because these can be quite filling.


Don’t worry if yours don’t turn out perfectly formed……mine never do. I usually cut off the odd looking edges and they end up becoming samples for the kids that happen to be watching and drooling during the whole process 😉


A note about the berries….. if you’ve clicked on the highlighted area, you’ve probably noticed that they aren’t cheap! A bag will last for three to four batches of these bars though. Also, I’ve found that if you buy in multiples, they are cheaper.


Raspberry Bliss Bars

Serving: 10 bars

Time: 5 minutes plus freezing time


1 cup pitted dates, packed

3/4 cup raw unsalted cashews

1/2 cup raisins

1/8-1/4 cup freeze dried raspberries*

1 tsp pure raspberry extract*

Pinch of sea salt


1. Place cashews into a food processor and process until it turns into a crumbly mixture, about 30 seconds.

2. Add in your dates, raisins, raspberry extract and sea salt. Then, process until mixture forms a gooey dough, about 30-60 seconds.

3. Add in your freeze dried raspberries and pulse for 20 seconds. If there are bits of raspberries that haven’t made their way into the mixture, mix them in by hand when taking the “dough” out and into the lined baking dish.

4. With clean/ lightly damp hands, press the formed mixture in the middle, spreading it out evenly to the edges.

5. Cover and place in the freezer for 4 hours or leave in over night.


To make these bars nut free, sub the cashews with your favorite seeds or a combination of seeds. You can also add in 1/8- 1/4 cup of rolled oats for a firmer bar.

Enjoy 🙂

Thanks for stopping by!