Mango Coconut Smoothie

Mango Coconut Smoothie

I love smoothies, they are such a great way to get good things into our bodies especially when we’re busy!!  Young coconuts are a treat where I live and they have such good nutritional value in them.  it’s good to mix up your smoothies for the greens, which this time I didn’t put any in but you can!!

–  1 1/2 Bananas

–  1 Mango

–  1 young Coconut – the water and the flesh

–  1 tbsp Hemp seeds

Through all ingredients in a Vitamix or blender, process till smooth, pour and enjoy.  Like I said earlier you can add greens to this to if you like.

Raw Hummus

Raw Hummus

After the last post I said I would have some good recipes for you for the pulp of Almond mylk, which I do, but I’m in Vancouver for a few days and I forgot the recipes in my book, I should just put them on the computer!!!

This hummus though I have been making and really enjoying lately, the sunflower seeds work better.  Again another quick and easy recipe for getting more raw foods into you diet.  Which with spring here, it will only get easier to put more raw in and enjoy the benefits.  The flowers are coming up here in the city and it’s kind of warm which is nice, I over dressed coming from the Coast!!!

This dip is good with crackers or veggies, over the next couple of days I will be adding the recipes from the pulp…..a spread, croutons and Sloppy Jo’s so make sure to check back.  If you’re liking the recipes, I would so greatly appreciate you sharing this with your friends or leave a comment or hit like!!


-1/2 cup sunflower seeds soaked at least an hour

-1 medium zucchini peeled and cut up into chunks

-1-2 garlic cloves (depends on how much you like garlic)

-1 tbsp tahini

-juice of one fresh lemon

-pinch celtic sea salt

cold pressed olive oil (optional or you can use another oil like flax or hemp to get extra oils in)

Throw all ingredients in a Vitamix, blender or processor and blend until smooth, now you may need a little water for consistency or if it’s too thick.

Serve with your favorite crackers or veggies and enjoy!!!

Almond Mylk

Almond Mylk

Fresh Almond Mylk is such a nice treat.  Great to add to smoothies and the pulp comes in handy for several things.  I will be posting recipes on what you can use the pulp for coming up.

Soak the almonds overnight or at least for 12 hours.  As you can see in these photos I left the skins on, you don’t have to.  If you want to remove the skin, after soaking the nuts over night, drain the water and pour hot water over the nuts, let sit for a minute, drain and then remove the skins, yes by hand each one, it is a little time consuming, so when I don’t have the time, I don’t remove the skins!!

There are 2 cups of almonds.

Once the skins are peeled or not, put the 2 cups of almonds into a Vitamix or blender and add water.  Depending on how creamy you like your Almond Mylk depends on the amount of water.  You can always add more water later.  By the photo you can see I have added more water, a cup or so above the amount of almonds.

2 cups of almonds will get you more than a litre of mylk.  Notice how this is a little brown, the skins are on, when you put the mixture through a cheesecloth most of that stays with the pulp.

Pour the mixture into a nut bag or something similar that will keep in the pulp yet let the liquid through.  You should be able to purchase a nut bag at your local health food store and if not you can order them on line or you can even make your own!

Squeeze out all the liquid until no more comes out.  Save the pulp as there are several things you can do with it and I will post those ideas and recipes coming up.

The pulp will keep in the refrigerator for a week or more.  The mylk should be used within a couple of days for freshness, it may separate.  More water may be added if you so desire.


Cabbage Salad

Cabbage Salad

It’s good to get some cabbage in your diet and can be easily eaten in colder months. There are two different dressings to choose from and I even mixed them together which was really good!!  This is quick and easy.

– 1/2 head cabbage

– 2 green onions sliced

Dressing 1

– 4 oz cold pressed olive oil

-1 oz balsamic vinegar (not raw)

-2 tbsp honey

-1 garlic clove

celtic sea salt to taste


Dressing 2

-1/2 lemon

-1/2 lime

-1 orange

-4 oz cold pressed olive oil

-1 garlic clove

-piece of ginger approx 1 inch

-celtic sea salt  to taste

Mix together all ingredients from either one, mix in with the cabbage and green onions.

Add black sesame seeds and slivered almonds to your liking.

Broccoli Salad

Broccoli Salad

A nice break from just veggies and colorful too, which this time of the year we can use more of!!!  Good as a main dish or side dish and even the guys liked this one!!  It still tasted great and crispy the next day.

-1 head broccoli cut up, use mostly the florets and little of the stem

– 1/2 thinly sliced purple onion

-1/4 head purple cabbage thinly chopped or shredded

-1 yellow pepper thinly chopped

-1/4 cup chopped parsley

Mix all together in a bowl.

Mix together for the dressing

-2 oz toasted cold pressed sesame oil (optional but it does add a nice flavor, or just use olive oil)

-2 oz cold pressed olive oil

-1 oz Braggs or Nama Shoyu or Tamari

– juice of 1 lemon

-2 garlic cloves minced

– 2 tbsp honey

Mix up all ingredients for dressing, adjust to taste, pour over veggies and mix up, sprinkle sesame seeds in and mix again.


Raw Green Soup

Raw Green Soup

Looking for something quick for lunches and still healthy or raw?? And at this time of the year it’s nice to have warmer dishes.  I find by using somewhat hot water and I like spice, so adding chili peppers or warming spices it helps to take the coldness out.  This is quick, tasty and still nutritious.

8 Kale leaves

3 – 4 Basil leaves

1 Carrot

1 Avocado

Handful or parsley (I have small hands!!)

2 cloves garlic

pinch of celtic sea salt

1 cup Rejuvelac or water and it can be warm or hot if you are needing warmth

1/6 hot pepper (optional)

juice of 1/2 lemon

1/4 – 1/2 cup water (on top of water or Rejuvelac) depending on how thick you like it

Throw all ingredients into Vitamix or Blender and blend until the consistency you like.

Adjust salt, garlic, pepper to your taste.

Eat and Enjoy!!


Womens’ Day

Happy International Women’s Day!!!

It’s been a little bit since my last post and I apologize for that……..have been fighting the flu (yup I got sick and hit pretty hard) and just wasn’t too interested in food or much else!!  Shortly before being sick, I was introduced to a movement of Total Wellness……Health, Wealth and Purpose which really caught my attention since switching  (if you haven’t noticed) Eating, Living & Being…….could this be a theme?  Can we start a movement???  Since it’s Women’s Day……..take a minute and just think about your life and how it is balanced or unbalanced perhaps.  For me, I love sharing healthy foods.  I have been on a path of raw foods, but to be honest, lately I’ve switched off of it more than usual, which really got me thinking, for one I live in Canada and it’s winter!!  Now, I do live in the rain forest, but salads just aren’t over appealing too much right now.  I want to add more just healthy recipes even if they have some grains etc, so you will be seeing more of that up coming.  I took a look at my life as well, how am I living, what kind of money am I making, what are my thoughts (your life reflects that), am I playing in life or sitting on the side lines? Do I have an attitude of gratitude or stinking thinking?  Am I attracting things and people I like or repelling them?  Am I walking my talk or just talking?  Am I loving myself and knowing my limits and my values or am I so out of touch………take some time to reflect or think  today…….about you and your life.

It’s International Women’s Day, so take some time for you………even if that is slipping out and treating yourself to a latte in the cafe for some you time, or a long soak in the tub with candles or hit a yoga class you keep putting off or whatever helps to fuel you!!!

Remember you are beautiful beings,  Eat Healthy, Live Well, Create a Life You Love, Make a Difference, Never give up on YOUR Dreams!!!

I’ll leave you with this quote

“You have to believe in yourself in spite of what other people believe.  That self-confidence is what brought me through everything in my life, and that wisdom came from my mom.  It is tough to remain an individual when we’re all asked to be sheep.  It is not easy being green.”  ~Whoopi Goldberg as quoted from the book “The Right Words at the Right Time” by Marlo Thomas

At the Coffee Shop

Since having to be in the city for a couple of days and having a little time to check things out in different areas of Vancouver, and yes on ‘The Drive’ again as one of the areas, I am amazed at the amount of coffee shops around.

I sat in one yesterday, actually a Starbucks so I could use my computer since I had a no show for an appointment, grrrrrr, moving on!! I was in there for over an hour on my computer, but paying attention to the amount of people coming in and out. Yes in was in downtown Vancouver, but it was one  of a quazillion coffee shops, ok, maybe not that many but there are alot of them on every corner!!!

It probably also didn’t help that there was a huge line up outside for The Wonder Girls, I think that was there name anyways as there were 100’s of people lined up down the street and around the corner of the Starbucks I was in.

I have to admit, I have this weird quirk that I have always had whether I am in a coffee shop or in a grocery store, I always look at what people buy or put in their cart.  Lately though, I have looked at their face and then in their carts and I can usually connect what type of food will be in their carts before I even see it.  Believe it or not, the face and eyes give it away in most cases.

Back to Starbucks though, I was totally amazed at the number of people coming in and out and this was the second one I was in in the day and it was the same at the first one.  We have become a nation of take out, coffee, lattes, frappacinos and snacks.  Doesn’t anyone eat at home anymore???

I sat just wondering how much some people spend in a week in coffee shops, how many coffees or the syrup, sugary, fatty drinks or snacks people are consuming and how much waste we are creating by all the take out containers.

Then I thought, wow, this is just one (well two today) spots in one city, what about the province? Across Canada? Across North America?  Now the world??

Wow……..two thoughts then came to me, I need to get out more often and make sure I do my part in making the world a better place in ways that I can, like bringing my own to go cups (which I do).  And to really start spreading the word about eating healthier.  Now I know some peopel might say, well once in awhile it’s a treat.  Yes and No……..I will dive into that one later on!!

The best part about it is people watching, I love doing that, people are so interesting!!!

Yup, I need to get out more often, it must just be the city!!!

Hope you’re having an awesome day!!


Why Orgnic??

A word on Organic

You are what you eat and your skin is the largest organ of the body, everything you put on it gets absorbed into the bloodstream, so for me, if I am going to eat healthy, raw and organic as often as possible, then I want to put healthy products on my skin as well.

We already get exposed to enough toxic chemicals and if we have a chance to reduce that, why not??

Foods and products that are organic are not gentically modified (GMO), don’t have pesiticides, herbicides and other chemicals.  These chemcials can be detrimental to your health and are usually cancer causing.

Organic foods and products reduces overall toxins in your body further increasing your health and vitality. They are more nutritious, safer, have more vitamins and minerals and are better tasting.

I find everytime I go to the store and try and find a safe, healthy or organic product, reading the labels is quite amusing to say the least!!  I don’t know what the guidelines are but to put on the labels nautral or organic and to find out they still have toxic chemcials in them can be  frustrating!!

These are some foods that have high amounts of pesticides, growth hormones, antibiotics etc

– beef, chicken & pork

– dairy

– strawberries, raspberries and cherries

– apples and pears

– tomatoes

– spinach and salad greens

– peaches and nectarines

– coffee

– potatoes

– grapes (imported from Chile)

– celery

– peppers red and green

Organic may be more expensive, but for me, I feel it’s worth it.  A good way of getting fresh, organic and usually well priced produce is through your local organic farmer or at farmer’s markets, buy from organic co-ops, buy in bulk or decide on what you can or will buy that is organic, it’s not always alot more money especially if it’s in season.

I have found that I can actually taste the difference, but I know I am feeding my body better.

Here’s to Your Health!!


Commercial Drive

Lately, I have been loving heading down to Commercial Drive or just ‘The Drive’ in Vancouver. Now I know some people have been hanging out there for years, but some of us have been hanging out in the back woods!!!

I love going down there, it’s alive, full of energy, artists, cultural, outside patios and little store front markets which of course I love seeing the fresh food, but all of it.  Living on the Sunshine Coast is great, I mean it’s beautiful here and so close to being on the ocean almost every day, but getting a little bit of different energy is always good too!!  And the fresh food is oh so cheap.

This past Saturday, I had to go into to the city for a bit and of course I headed over to ‘the Drive’ where I got as much as I could carry, fresh food and I soaked in the atmosphere even to a quiet, while I was there at least, protest for the G8.

For me, I find that when I can find little ways to re-charge myself, get my creative juices flowing again, it’s always good.  I come back  refreshed.  it’s always good to find the little ways to do that for yourself if no ‘big’ holiday is in the cards, squeeze some time out to re-charge yourself, you might be surprised at how good you feel!!

Healthy people find ways to unwind that build them up, not tear them down.

What could you do this week to do that for yourself??

Have fun!!


Quick Snack Ideas

Just a couple quick snack ideas to help you eat a little healthier!!
Enjoy and please feel free to leave any comments!!

To Your Health