Tuesday, May 9, 2017

Nutty Flaxseed Chocolate Chip Muffins

These muffins have zero added sugar besides the chocolate chips and the naturally occurring sugar in the bananas. Perfect for a snack at work or school, or after a workout!

Nutty Flaxseed Chocolate Chip Muffins


1 C cashew meal
3/4 C almond meal 
1/4 C flaxseeds, ground
1 tsp baking soda
1/4 tsp cinnamon
1/4 tsp cardamom
1/8 tsp himalayan salt
2 medium really ripe bananas
1 egg, beaten
1 tbsp melted coconut oil (or butter)
1 tbsp apple cider vinegar
2 tsp vanilla
2 tbsp almond milk
1/3 C mini chocolate chips

**note: I adapted this recipe from ambitious kitchen.com.
The original recipe called for 1 3/4 C almond meal, however I love cashews so wanted to use them instead! Feel free to substitute with another nut flour.


Preheat oven to 3 fiddy (sorry- I've been listening to gangsta rap all day, that's 350°)

In a medium bowl, combine dry ingredients and mix together. In a separate bowl, combine wet ingredients and mix together until smooth. 

Add dry ingredients together and mix until just combined. Fold in chocolate chips.

Fill a greased muffin pan with batter about 3/4 full and bake for 25 minutes or until a toothpick comes out clean! Makes 8 muffins.

Store in airtight container in fridge.

Monday, May 8, 2017

Chipotle Chicken and Bacon Soup

This soup is super hearty and truly warms you up on the inside. I created this recipe on a cold winter day, but neglected to publish it due to the overwhelming amount of tasks and lack of energy that tends to take over a students life! Here it is, friends. Your patience is appreciated.


The chipotle peppers add a mild kick throughout the soup so it's not too hot for those who can't tolerate heat, but it's just enough to get the blood pumping. Consuming spicy foods is actually healthy for us as it helps with circulation and can actually help to boost your immune system too! So eat up and enjoy!

Southwestern Chicken Bacon Soup


2 chicken breasts
2 C water
2 C bacon, small diced (this will be approximately 10 strips)
1 yellow onion, small diced
1 tbsp roasted garlic
1 red bell pepper, diced small
1/2-1 6oz can chipotle peppers in adobo sauce, diced small (start with using half the can, then adjust afterwards to suit your taste)
1 tsp chili powder
1 tsp cumin powder
1 28oz can fire roasted tomatoes
6 C chicken broth
4 C kale, de-stemmed and cut into bite size pieces
1 1/2 tbsp lime juice
fresh cilantro and sour cream for garnish


Pour 2 C water into a large deep frying pan. Bring to boil and add chicken. Let cook for 15 minutes or until chicken is firm to touch and inside juices are no longer pink.

Meanwhile, heat a large saucepan over medium heat. The saucepan is hot enough when you can drop a splash of water and see the water beads "dance" around the bottom of the pan. Add bacon and cook 5 minutes, stirring often to prevent sticking.

Add onion and garlic. Cook 5 more minutes then add red bell pepper, chipotle peppers, chili and cumin powder.

Let cook until the bacon is mostly cooked and the onions are translucent. Add fire roasted tomatoes and chicken broth. Bring to a low boil and let simmer 15 mins.

Shred the cooked chicken into bite size pieces. Add chicken, the liquid it was cooked in, kale and lime juice to soup. Once the kale is slightly wilted, it's ready to go! Top with sour cream and fresh cilantro and eat your heart out.

Thursday, October 13, 2016

Roasted Pear and Butternut Squash Soup

Oh, fall. It really is a beautiful season.
I'm a summer girl and that's the way I'll always be. I love the heat, sunshine, dresses and my bike (also referred to as my child).

But there's no denying that fall is gorgeous.

This was the most perfect fall day and it was this moment when I
started brainstorming all the ingredients I wanted to work with later
that evening.. So I'm thankful for this day, because it inspired this soup!
This soup is everything fall. EVERYTHING.

Do this exercise to really understand what I'm talking about:

Walk outside and inhale the slightly chilled air (ladies, make sure you're wearing a blanket scarf and maybe even some brown knee-high boots while doing this.. It'll make the day seem extra fall-ish).

Admire the way the leaves look as they slowly change colour, and how they create a beautiful almost picture-like canvas across the trees and ground. (Try not to think about that fact that in a few short months we'll be looking at the same landscape freezing our asses off).

Now, imagine you're eating a soup. A soup that will feed your soul and fill your tummy with a whole lotta healthy shit. 

Well good news, my friends. That soup you just imagined is this one!
It has all the flavours of fall and it's easy to digest, fibre-rich and nutrient dense. It takes less than an hour from start to finish and will keep you warm during these cool days! 


Roasted Pear and Butternut Squash Soup


1 4lb butternut squash, skin and seeds removed, cut into cubes
3 pears, cored and cut into quarters
3 tbsp olive oil
1 sprig fresh rosemary, finely minced
3 tbsp butter
1/2 onion, minced
2 garlic cloves, minced
4 C chicken stock (plus more for thinning if needed)
salt and pepper to taste


Preheat oven to 400°

Place butternut squash and pears in roasting pan. Coat with olive oil and distribute evenly. Roast until squash is almost soft (about 45 minutes).

When squash is almost done (around the 35 minute point), melt butter in large saucepan over medium-low heat. Add rosemary. Let sit for 1 minute (careful not to burn the butter)

When the rosemary is fragrant, add onion and garlic cloves. Sweat for about 5 minutes.

Add the squash, pears, and chicken stock to the saucepan and bring to a boil. Let simmer for 10 minutes for the flavours to start coming together.

Transfer the soup to a blender and puree. 

Season with salt and pepper and enjoy!

Sunday, July 10, 2016

Flour-less Peanut Butter Banana Bread

I adapted this recipe from this Flour-less Gingerbread Cake recipe and it turned out wonderfully! Peanut butter is literally the best thing ever. And when it's paired with banana and chocolate?
 MAMMA MIA! It's delish.

This banana bread is very light and fluffy. If you want to try another paleo banana bread that is a little more dense compared to this recipe, try my Grainless Banana Bread!

Flour-less Banana Bread


1/2 C peanut butter
1/2 C banana (very ripe and mashed)
1/4 C maple syrup or honey
2 eggs
1/2 tsp cinnamon
1/2 tsp baking soda
1 tsp vanilla ext.
1/4 tsp mineral salt
2 tbsp mini chocolate chips


Preheat oven to 350°, and grease an 8x8" baking pan. Set aside

In a large mixing bowl, combine the peanut butter, banana and maple syrup. Whisk together.

In a small bowl, whisk eggs and combine with the peanut butter mixture.

Add in the cinnamon, vanilla and mineral salt. 

Because this cake is flour-less, it will be very thin and "soupy". Don't worry, it's a-okay. Mixed will and pour into greased pan. 

Bake for about 25 minutes or until a toothpick can be inserted and comes out clean. 

Wednesday, June 22, 2016

Sausage and Kale Breakfast Quiche

This was the first quiche I've ever made, and I'm thrilled to say it was a success!

This quiche is packed with protein so you don't need to worry about a carb crash an hour after you eat. This breakfast will keep your energy fully sustained until lunch. It's a little different from traditional quiches as I've used a zucchini "crust" opposed to a pie crust. Thus making this breakfast paleo and gluten free.

 On the topic of breakfast, lets have a quick conversation (more like rant I'll be honest):

The SAD (Standard American Diet) consists primarily of sugar laden and highly processed cereals, a cup of coffee (often with added sugar), yogurt (which, depending on the size and type of yogurt, can have around 21g of sugar in it!), or maybe a piece of fruit for breakfast. The problem with this kind of breakfast is that it's all sugar! It puts your body into a sugar high as your insulin spikes up to metabolize all the glucose in your blood and comes crashing down quickly afterwards. That's when you'll feel tired and your body will crave even more carbs, as carbohydrates are your body's instant source of energy. So if you have breakfast and it's just a piece of toast, cereal, and a cup orange juice (literally just liquid sugar giving you no nutrients unless it's been freshly pressed in the last 72 hours), that's way too sweet of a morning!

Having your first meal of the day packed with protein and healthy fat will keep you fuller for longer, as these macronutrients take longer to digest in your body. Studies have shown that individuals who eat a high protein breakfast tend to have better appetite control and snack less throughout the day.

This quiche is perfect for the whole family and while I suggest eating it fresh out of the oven, it also tastes great cold and on-the-go on those busy mornings. Don't sacrifice healthy eating even on a busy day!

Sausage and Kale Breakfast Quiche

Sausage and Kale Quiche


2 medium zucchini, diced into 1/4" rounds
1 tbsp coconut oil (plus more for greasing pan)
1/2 lb ground sausage
1 yellow onion, sliced
2 garlic cloves, minced
2 C kale, chopped
6 eggs, whisked
2 tbsp green onion, chopped


Preheat oven to 375°

Lightly grease a pie dish with coconut oil. Evenly arrange the zucchini rounds around the dish to make a "crust"

In a large fry pan, cook sausage. Constantly break up the large pieces of meat and cook until there is no pink

Meanwhile, in a medium fry pan, melt 1 tbsp coconut oil over low-medium heat. Add onion stir to coat the onions in oil. Spread the onions evenly over the pan and slowly cook until they are soft and light brown (about 10 minutes). Add minced garlic and kale and cook until kale is wilted.

In a large bowl, combine sausage with cooked onion and kale mixture. Add whisked eggs and mix well. Pour over zucchini crust and spread evenly. 

Sprinkle fresh cut green onion over quiche and bake for 35 minutes or until eggs have set.

Serve warm! Makes about 4-5 servings

Bacon and Kale Braised Cabbage with Perogies

This simple recipe is mighty flavourful, easy to make, and economical! Can easily feed a family of four. What family doesn't love bacon and perogies? 

If you don't like perogies, you're insane in the membrane. Insane! Got no brain.
That's right, I said it!

But, if you don't want or don't have perigees, you can make this recipe as a side dish. It would be a nice accompaniment to sausages or pork chops.

Bacon and Kale Braised Cabbage with Perogies


1 lb nitrate free bacon, sliced into small strips (you can also substitute 1 lb ground sausage)
1 head green cabbage, sliced thin
1 yellow onion, minced
2 garlic cloves
1 1/4 tsp himalayan salt
1 C chicken or beef broth
1 bunch black kale, stems removed and sliced thin
1-2 tbsp butter


In a dutch oven, cook bacon over medium heat until crispy (if using sausage, cook until there is no pink). Remove bacon with a slotted spoon and set aside. Leave behind 3 tbsp fat.

Reduce heat to low-medium. Add onion and cook for 7-10 minutes (until transparent). Add garlic, salt and cabbage. Pour broth over cabbage and cover for 15 minutes. Add kale and stir in. Cover for another 5 minutes (or until kale is wilted).

Meanwhile, bring a pot of water to boil. Add perogies and boil until they float. Drain water. 

In a fry pan, melt butter and fry perogies until slightly golden and crispy. Stir and flip often to avoid sticking. 

Dish plate with cabbage and top with fried perogies.

PMS Chocolate Chip Flaxseed Cookies

Hello, fabulous ladies!

We've all experienced PMS. You're bloated, your boobies are sensitive, you're emotional and need to cry, and your stomach is a bottomless pit which makes you eat and eat and eat.. Then that makes you MORE bloated. THEN that makes you feel like a beached whale. THEN your skin breaks out and the cramps start.

No fun!

But the good news is that you don't always have to suffer from PMS. Symptoms of PMS are usually stronger when there is an imbalance somewhere in the body. Each month, a woman's hormonal cycle is a predictable cycle of change. Some fluctuation is totally normal. But when the ups and downs become severe, or when there is a hormonal imbalance (often an excess of estrogen or deficiency in progesterone), the result is water retention, cramps, headache, irritability, fatigue, and/or inflammation.

Some root causes of PMS are: 

Poor diet/nutritional deficiencies
Hormonal imbalances
Food allergies
Adrenal/thyroid problems
Poor liver function
Environmental toxins (ex. pesticides/herbicides that contribute to hormonal disturbances)

Some ways to prevent or reduce symptoms of PMS:

As my favourite whole food advocate, Michael Pollan says: "Eat food. Not too much. Mostly plants." Plants help the body detoxify and cleanse excess estrogen, thus decreasing ones susceptibility to PMS. A wholesome diet can significantly increase your general health and overall energy too, so it's a win, win!

Exercise! Exercising relieves cramps because it helps release beta-endorphins, which are internal opioids (basically human morphine). It helps to relieve pain and helps to burn prostaglandins (chemicals released during menstruation that cause muscle contractions) much faster.
The best form of exercise to reduce PMS is aerobic exercise. Do something that gets your heart rate up, like biking, running or even going for a walk. I do yoga and bike often; and I notice that the more physically active I am throughout the month and closer to my monthly cycle, the less symptoms of PMS I have.

Stay hydrated. Staying hydrated is the answer to everything.
I suggest aiming to drink 1L of water per 50 lbs of body weight. This might sound like a lot, but if doing something as simple as drinking alkaline water can help to reduce inflammation and fatigue, then why not, right? Add citrus fruits and herbs like mint or basil to flavour it up! Herbal tea is another option, too.

Avoid processed sugar. Sugar is the devil.
Sugar causes inflammation in the body, murders your immune system, and puts your mood and blood sugar levels on a roller coaster. Go for natural sugars to satisfy your cravings such as fruit or even using honey or maple syrup as sweeteners. If you are going to eat sugar, make sure to consume fat or protein alongside it so your blood sugar doesn't go out of whack!

Why I call this recipe the PMS cookie:

Flaxseeds:  Flaxseeds are packed with omega 3's which reduce inflammation and promotes healthy cell membranes. Flaxseeds also contain lignins which block excess estrogen which can sometimes contribute to PMS.

Flax is high in fibre which helps makes your poo more solid.
A happy poo, means a happy you.

Chocolate: When you're PMSing, you want chocolate. Eating these cookies will solve the chocolate void in your life.

PMS Chocolate Chip Flaxseed Cookies


3/4 C flaxseed powder (you can make your own by processing 1/2 C flaxseed in a blender. I like making my own powder because it ensures the fragile oils are not rancid)
1/4 C flaxseed
1 C almond flour
1 tsp baking powder
1/2 tsp mineral salt
1 ripe banana, mashed
2 eggs
1/4 C + 2 tbsp pure maple syrup
1/4 C coconut oil
1/3 C mini chocolate chips


Preheat oven to 350° and line a baking sheet with parchment paper.

Combine flaxseed powder, seeds, almond flour, baking powder and salt in mixing bowl.

In separate bowl, mix together banana, eggs, maple syrup, and coconut oil.

Combine ingredients together and fold in chocolate chips.

The dough will be very sticky. Scoop into 1tbsp balls and drop onto cookie sheet. Bake for 13 minutes or until the cookie is slightly firm to touch and golden brown.