Apple Crisp

Apple Crisp

You can watch a short video on how to make this quick, easy, tasty and healthy dish or just scroll down below and get the recipe and do it your way, either way enjoy!!!

– 1 cup Pecans or Walnuts
– 4- 6 Madjool Dates ( or raisins approx 1/4 cup)
can adjust for sweetness
Put into processor and blend up till crumbly. What is left over (if any) can be stored in a container and kept in the fridge.

Cut up 1 apple in a bowl (or several if more than one person) and sprinkle nut mixture over top.
Eat and enjoy!!!

Quinoa & Collard Greens

Quinoa & Collard Greens

Quinoa is an ancient grain from South America used for many years by the Incas.  It is high in protein, a complete protein, which is great for vegetarians or vegans and a very good source of iron. 🙂  This is a Quinoa salad that can be eaten on it’s own, as a side dish or wrapped with greens like Collard greens which are full of many nutrients and health benefits.

–  1 cup Quinoa  (1 cup that has been cooked in 2 cups of water so the end result will be more than 1 cup of cooked Quinoa)

–  3 oz cold pressed Olive Oil

–  1 – 2 oz Bragg’s, Tamari or Nama Shoyu

–  juice of 1/2 Lemon

–  2 Garlic cloves minced

–  pinch Sea Salt

–  1 cup Spinach chopped up

–  handful of Parsley finely chopped

–  1 grated Carrot

–  1 grated Beet

–  1 Green Onion finely chopped

– 4-6 Black Olives chopped

Mix all ingredients together well.

Collard Greens are usually a fairly good size so they work very well as a wrap.  The stem though is quite big and course so I recommend cutting it off up into the green somewhat.  When you wrap it around the salad to make it hold better you will probably have to fold one side of it, as you will see in the next photo and the thicker part of the stem will break.

These make a great lunch and are packed full of good things, so eat and enjoy!!  I even sliced up a little avocado in one of mine which was even yummier!!

Beet Salad

Every once in awhile I tend to lean towards low iron, which I have lately but it was quite low, so much so that I felt drained, tired and walking up a flight of stairs took it out of me.  Not how I like to feel, but I am thankful it was not something worse.  Since I had been feeling so drained and tired most of the time, when I got my blood work back and found out I needed to increase my iron, I thought it might be a good idea to jump start it with something, so I got some ferrous sulphate from behind the pharmacy counter………it was suggested I eat more greens…….interesting I thought.  It did help somewhat but it also started to upset my stomach and stained my teeth, I looked like I had been eating blackberries and hadn’t brushed my teeth in a good week……..nice…….NOT!!

Needless to say I have greatly upped my intake of foods and herbs to get as much iron as possible, nettle and pau d’arco tea has been simmering on my stove, lots of beets and beet juice, sea vegetables, dandelion greens and I just found out collard greens are very high in iron as well, so if you’re thinking you might be seeing recipes with a high iron theme you are right!!!

All of us women could be eating more high iron content any time but even more so if you are experiencing any fatigue or tiredness especially around that time of the month.  Here is the first on several to come!!

Beet Salad

Depending on how you cut up, chop or grate the beets, you can have this cooked or not.  Of course raw has more nutritional value, I have had it both ways and both are good.  I recommend grating it or chopping it into smaller pieces if you are not cooking it, otherwise you can slice or chop them.  I used a mandolin type gadget for this, this one is not for sale, but is part of Salad Master which is high end cookware.

–  2 Beets grated or sliced

– 2 Green Onions finely sliced up

– 1/4 cup Parsley finely chopped

– 2 tbsp Hemp hearts

– 4 oz cold pressed Olive Oil

– 1 oz Balsamic vinegar

– juice of 1/2 Lemon

– 1 – 2 Garlic cloves minced

– pinch celtic sea Salt

Mix all together and enjoy.

This makes 2 good servings, so I decided to have some for dinner too, but I changed it up a little.  I added a bed of mix greens, and dandelion greens as well, some wakame mixed in with the beet salad and some chick peas for a little more protein.  Adding just grated Beets to your salads often is a good idea and colorful too!!

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!!!

Creamy Cilantro Cauliflower Soup

This is a quick, nutritious, yummy soup and of course RAW!!.  If you don’t like cilantro you can of course omit that or use basil or parsley, but what I have found mixing the cilantro with cauliflower it gives it a little punch which is nice in the colder weather.   The more greens in your diet the better!!

Creamy Cilantro Cauliflower Soup

1/2 head of cauliflower

1/4 cup cashews

1 – 2 cloves garlic

celtic sea salt

ground pepper

handful of cilantro

approx 10 oz of water depending on how thick or thin you like it, you can adjust the amount.  Also, I will heat the water up before hand, let it sit for a few moments and then add it so that the soup is warm.

Garnish with some cilantro or cut up avocado as the cilantro gives a little punch.

Put all ingredients in blender or vitamix and blend up to smooth.

Makes 2 servings.



Super Smoothie

Ok, I finally got hit with the flu bug that has been going around our house for the last 10 days……ugh!!!

Someone usually says to me ‘Oh but I thought you ate so healthy?’………there is always room for improvement, I’m not perfect.

As I was reading Louise L Hay’s book this morning ‘You Can Heal Your Life’, under Influenza, I finally saw it…… influence.

What has been having obviously negative influence in my life??  Response to lots of negativity and fear.  Hmmmm, got me thinking, yup going through some  stuff right now… interesting, obviously I need to deal with it better!!!

Anyways, when my body isn’t feeling so good, I am a firm believer in listening to it and giving it foods, teas, juices etc to help it heal faster, and very little food.

This morning I had the pleasure of having a young coconut.  When I get into Vancouver and Commercial Dr. I bring back a few as I can’t get any here and they are so good for you.

I’ve added some photos of a young coconut as it’s not the one’s you usually see.  It is also easy to take the top off, if I can do it, so can you!!

Super Smoothie

coconut water of 1 young coconut

flesh of one young coconut

1 banana

1 pear

1 kiwi

big handful of spinach

small handful of parsley

approx 1/2 cup blueberries

1 tsp Maca powder

1 tsp Spirulina

1 tsp Bee Pollen

2 Tbsp Hemp seed

Blend up, makes about 2 big cups, drink and enjoy.

It did help me get through the day!!


Healthy and Raw

Healthy and Raw……

What does that mean to you?

Do you think of eating just carrots sticks and salads all the time?

Giving up everything you like to eat?

Being hungry a lot?

Some people even ask  ‘meat too’?

I wanted to share with you what I think that healthy and raw mean to me and why I choose those words.

Healthy – to feel good, no great, to look good, have that sparkle in the eye, to have a presence that is confident, calming, energetic, grateful, peaceful, inviting, inspiring, motivating and happy.

Raw – for me that is real food, simple, easy, alive, BUT also me…..(ok maybe not simple) but alive, real and authentic.

Yes this is about eating raw foods, because I believe that what we put into our bodies, our food choices, does affect our thoughts, our emotions, our moods.  So, when we clean up our diet ( and what works best for you may be different than me) and make that more of a lifestyle, we can become clearer.  We feed our bodies, and clean our bodies.  With a clean body we have a cleaner mind and we can become more real, more raw, more authentic.

To me being raw means being real.  I had to go through a lot of dark nights to learn that.  My food choices over the years has played a huge role for me.

When one decides to bring in more real, live,  raw foods into their life, they have more time…….really.

How much time do you read labels looking for carbs, fats, calories, proteins etc?  How much time do you waste weighing yourself and fretting over the numbers on the scales?  Looking through magazines for the latest ‘diet’ or pill or whatever else is new?  How often are you tired and just don’t have the energy?

I could go on.

Is that the real you?

Healthy and Raw – alive, energy, sparkle, beautiful, confident, happy, real

Love to hear your thoughts!!

Here is to your health and being real!!


Blackberry Green Smoothie

Ok ok you can’t have a green smoothie if you add blackberries!!!!

As you will see from my You Tube video yesterday, we are having an abundant of blackberries around us right now, actually they get out of control!!  You may not be able to go in your backyard and pick them, but they are in season, so are blueberries, strawberries and raspberries.  This smoothie is with blackberries, but switch it up, variety is good and have fun with them while they are in season and eat lots of them!!

1 cup blackberries (or any other)

big handful of lettuce (that is what I had in my little garden but any greens will do)

2 bananas

I threw in a couple of pears in mine today as they needed to be eaten but that is optional

I had a young coconut here so I added the coconut water and the meat of the coconut, you can also use plain good water or even an almond mylk.

Blend up and enjoy!!

Smoothies are such a good way to get lots of good nutrients, enzymes, vitamins  and minerals in so blend them up!!

Raw Crackers

Raw Crackers – Yes there is such a thing!!

I have always liked crackers, but have been fussy about the ones I ate before going raw.  So many of them have sugar, way too much salt or hydrogenated oil just to name a few things that don’t need to be in them!!

This is a base recipe, but you can add whatever tickles your fancy!! When I juice, I save the pulp of whatever I juice and I add it in to the crackers so that they are always tasting different.

–  2 cups flax seed ground (preferably freshly ground – coffee bean grinder is good for this)

–  1 large onion finely chopped

– 2-4 cloves of garlic

– 1 tsp sea salt

– 1 tsp cumin

and add a mixture of finely chopped celery, fresh herbs,  spinach finely chopped,  juice pulp,  this is where you can get creative, you just make sure it’s finely chopped or even throw it in a processor a few seconds to pulverize a bit. You can also add dried herbs here to like caraway seeds, cayenne pepper, curry or any other you like.

Mix all together and add in

– 1 cup water

You may have to add a little more water if mixture is too thick.

Mix well, then spread on dehydrator sheets with the non stick sheets, don’t forget to score it or you will have one big cracker!!

Dehydrate for 3-4 hours, then flip over and remove the sheet and finish dehydrating to the crispness you like.


Banana 'Not so Green' Smoothie

Banana Smoothie

Most of the smoothies I make I use water but sometimes a creamier texture one is really good.  This is a good one for kids as you can sneak in the greens and they don’t even know it!!!  So it doesn’t look green, I use Cacao so it has a good chocolate taste!!

This is just for one serving, so increase the amounts if need be.

1-2 bananas ( I like to freeze ripe bananas and add one of them, it makes the smoothie nicer I find, but you don’t have to, I know some would disagree with freezing but a bit of both is good)

1 cup almond mylk (now you can make your own or buy it whatever works for you, Almond milk is my favorite for this recipe then Hemp milk but use what you like, I always suggest to stay away from Soy when possible).

Big handful of Spinach

1 Tbsp Coconut Oil

1-2 Tbsp Cacao Powder

I like to throw  Cacao nibs into this one but you don’t have to, blend up and enjoy!!!

Why Coconut Oil and Cacao Nibs??

Coconut Oil – very healthy fat,  they say one of the healthiest on the planet, great nutrition for the hair and skin,  helps with weight loss, a stable oil, our bodies can metalbolize it well

Raw Cacao – powder – this is not commercially processed so it has alot of antioxidants and flavonoids in it.

All chocolate is made from the cacao (cocoa) bean, and cacao beans in their natural, unprocessed, unadulterated state are rich in nutrients and beneficial to health.