3 ingredient granola bars



This recipe was whipped up when my step-daughter, Anastacia, was hungry just before we needed to leave the house for her ballet rehearsal. As most people who know me know, I do not enjoy putting my money into packaged and industrialized foods. SO, of course, we had no ready made granola bars in the house. With just a few ingredients and 10 minutes, healthy bars were in the oven and in 10 more, ready to eat.

You now have no excuses for feeding your kids crappy “over the counter” granola bars – feel the shame!! 🙂


3 cups of oats

1 cup peanut or almond butter

1/2 cup agave nectar or honey


2 tbsp warm water for chewy-er bars

Vanilla extract

Peanut chips

Chocolate or carob chips






Preheat oven to 350.

Heat up nut butter and honey on stove top – low. Add all ingredients to bowl and mix well. Press in pan, cut into shapes…whatever you like.

Bake for 10 minutes.

Tip: add water or more honey/agave if the mixture is too dry!

Healthy Facts: 

Oats – lower cholesterol, enhances immunity, blood sugar stabilizer.

Peanut butter: protein rich, healthy unsaturated fats that lower risk of heart disease – WE NEED FATS IN OUR BODIES FOLKS, DON’T BE FOOLED BY RECKLESS DIETS!!!!!!

Almond butter: alternative to peanut butter for allergies, fiber, calcium, zinc, iron, folates – WOW almonds are amaze-balls.

Agave nectar: anti-microbial,  still high in concentrated fructose, but an option for Vegans.

Honey: 2% mineral rich, protein, calcium, copper, iron, magnesium, potassium, antioxidant, B6, thiamine, niacin, riboflavin.

Vegan Maple Glazed Tofu with Soba

This recipe was a do it yourselfer after trying to learn a few new ones – that never ended up working out. I have slowly begun to leave the realm of food creativity fear when following a recipe – some recipes aren’t for everyone. I’m ok with that. 

Soba has a *bit* of an acquired taste, so if you’re not sure you like it you could substitute with any long noodle of your choice, that is of course if it’s healthy, right? 

Enjoy this one. It’s great served hot or cold I find. 


  • cucumber
  • carrots
  • 2 green onions
  • block firm tofu
  • 1 tbsp sesame seeds
  • 3 tbsp maple syrup
  • 2 tbsp rice vinegar 
  • 2 tbsp grated ginger
  • 2 tsp sesame oil
  • 1 bag soba noodles
  • 1 tsp coconut oil
  • 4 garlic cloves, minced
  • 2 bunches spinach
  • 2 tsp tamari/nama shoyu


               Start with a marinade of syrup, rice vinegar, ginger and sesame oil. Coat     
               thickly sliced tofu in this mixture and set aside. 

               Put a large pot of water on the stove to boil. 
  • Slice cucumber and carrot into thin sticks with a sharp knife or a mandolin. Thinly slice green onions diagonally. Set aside. 
  • Toast sesame seeds until lightly golden in a small frying pan set over medium. Set aside. 
  • Add marinated tofu to pan and grill until browned on all sides – you can also opt to eat this cold. 
  • Heat coconut oil in a large frying pan on medium. Add garlic & stir for one minute. Add spinach in small handfuls until it is all wilted. Ensure you stir often to avoid sticking. Add tamari/nama shoyu and cook for another minute or two. Set on low/warm. 
  • While you are working with the spinach add soba noodles in a large pot of boiling water. Cook until tender, about 3 to 4 min. 
  • Rinse with cold running water to cool and remove starch. 
  • First add noodles to bowl, then top with tofu, onion & veggies. Sprinkle all with toasted sesame seeds. 
  • Serves 4. 

Lentil "Pakoras" In Traditional Tomato YUM Sauce

I love Indian food. It’s no secret. I love any foods that have a dramatic representation of spice. This dish, folks, has it. Flavour, texture and heat ~ my three food loves. 
Vegan, Vegetarian, cleanse friendly & easy to store for later, you will NOT regret trying out this recipe. 
This food boosts your immunity, brings down inflammation, helps your heart health and is packed full of dietary fibre. 

  • Soaked lentils (2 hours) – 1 cup
  • Fennel Seeds – 2 tsp
  • Onion – 1 medium, chopped
  • Cilantro – 1/4 cup chopped
  • Curry powder – 1.5 tsp
  • Salt – pinch


  • Onion – 1 medium chopped
  • Tomatoes – 3 large
  • Garlic – 6 cloves
  • Grated Ginger – 1tbsp
  • Super hot spicy Thai Chilis – 2 
  • Lime juice from 1 whole lime
  • 1 tbsp brown sugar
  • Turmeric Powder – 1/4 tsp
  • Coriander Powder – 3 teaspoons
  • Cinnamon  – 1″ stick whole
  • Clove – 1 tsp
  • Fennel Seeds – 1 tsp ground/whole
  • Chopped cilantro leaves – handful
  • Curry powder – 2 tbsp
  • 1 cup water or veggie stock
  • Grated Coconut – 3 tablespoons
  • Cashews – handful

For “Pakoras”

Add lentils to food processor and break down for approximately 1 minute. Add rest of ingredients and process until mixed well and whole lentil beans cannot be seen. 
Set mix aside while you prepare the rest. 
For buttery sauce

Add onion, garlic and ginger to sauce pan and heat for 3-5 minutes on medium.
Add tomato & peppers to mix and sautee until mushy. 

Add everything up to water/veggie stock and bring to low boil. While this is happening…..
Place coconut & cashews in food processor and blend until mixed well. Add to sauce and cook for another 10 minutes or until your pakoras are done. 
Roll up “Pakoras”, heat oil in skillet and fry on medium heat until heated thoroughly. Do not heat until they are too hard or the sauce will not absorb well. 

Place in bowl or on plate and cover with sauce. 
This easily will feed 4 adults. 

Raw Vegan Chocolate Coconut "Pudding"

This one was a whip together because of the cleanse and not being able to eat much. Delicious, light and craving worthy. Try it.


2 medium sized avocados
3 tbsp cacao powder
1/2 tsp vanilla bean powder
1/4 cup coconut flakes
1/4 cup agave (or honey)
1 tbsp lemon juice


Combine all ingredients in food processor or small blender, blend and eat!

Black Bean Burgers – Vegan

I am attempting to stockpile some recipes here for my fans, friends, family and clientele. I’m happy to add new recipes often, especially ones that are cleanse friendly.

Meaning: gluten free & vegan for the most part.

These black bean burgers were relatively fast, a little bland on the condiments (cleanse time) but if you aren’t cleansing a good bun or veganaise or your other fave condiments will jazz this puppy up tout suite.

Hope you all enjoy!


1.5 cups of cooked black beans
1.5 cups cooked brown rice
2 medium yellow onions chopped
5 gloves garlic chopped
1 tbsp liquid smoke or chipotle powder
2 bay leaves
1 tsp himalayan salt
1/2 tsp black pepper
1 tbsp coconut oil
1 cup pumpkin seeds (not roasted)
1 tbsp paprika
1/4 cup veggie stock

Dress with: avocado, tomato, onion, lettuce…..whatever you wish.


Place beans, onions, garlic, bay leaves in large pan and sautee at medium heat for a few minutes. Add 1/4 cup of water and cook until absorbed.

Toast pumpkin seeds and all spices in coconut oil for 3-5 minutes on medium until browned.

Combine all ingredients in bowl and mix thoroughly. 
Separate 1/2 of the mixture and place in food processor. Process until it reaches a smooth texture, but will still stick together. 
Form into patties and fry on stove top until browned. Other options:  Bake at 350 for approx 20 mins until browned

This recipe made 7 fair-sized patties in total. As we were on an elimination cleanse, we used gluten free, tortillas as pictured above. 

Raw Vegan Energy Donut Holes – Cleanse worthy

Here I am again, peddling to you the amazing recipes I whip up while cleansing. In posting these I really hope to show you all that cleansing isn’t really something that you have to “do” necessarily to get healthy. You can live a lifestyle where you are cleansing ALL THE TIME.

That being said, we all have our favourite sinful things to eat, and you know what? Everything is good in moderation. Seriously, I said it. I am the “shooter down” of all diet related eating arrangements. It’s too complicated and quite frankly, it’s put out there to make money.

Here is a sweet and filling recipe for you to try. I carry these bad boys around during cleanse time. Great for a snack, pre or post gym, breakfast, dessert, you name it.


  1. Ingredients: 

    1 cup raw walnuts 1 cup medjool dates, pitted
    1⁄4 cup craisins
    1⁄4 teaspoon cinnamon
    1⁄4 cup raw almond butter
    1 tbsp hemp seeds


    In a food processor fitted with the “s” blade grind the almonds until finely ground. Add the dates, craisins, and spices. Grind to a fine meal. Add the almond butter, process again until thoroughly mixed.

    Form into balls, or press into a pan to create bars – option to roll in shredded coconut if you aren’t cleansing – . 

    Store in a sealed container on the counter for up to 3 days, or refrigerate for up to a week. 

    Ad ons & roll ins: 

    Cacao nibs
    Carob chips
    Bee pollen

    Lucuma powder
    Maca powder
    Cacao powder

Adzuki Bean Soup…flavours of Japan, on a cleanse.

As many of you know I’ve got a penchant for creation ~ that only STARTS in the kitchen. Following a strict diet can be difficult at first especially if you don’t know your way around spices, or the kitchen. Not to mention running into ingredients you’ve never heard of.

I’m trying to make wholesome, delicious recipes for you to enjoy without too much sufferation. (I KNOW that’s a word, the dictionary just has yet to adopt it).

This soup is filling, lovely and warming especially in the winter months, and especially if you’re feeling a little woozy on a cleanse.

New to Veganism? Try this bad girl out. It doesn’t break the bank and you can make a tonne of it in advance to freeze or pack into multiple meals for family/lunches etc.

Yours in health,


ADZUKI BEAN SOUP – with modifications for non-cleansers

**Important note: please soak your dried beans for at least 24 hours before you commence this recipe. Soak for 12, rinse and soak for another 12**

1 cup adzuki beans (soaked)
1 1/2 tbsp coconut oil
1 small onion diced
4 cloves garlic diced
1 tbsp fresh grated ginger
4 carrots chopped
4 stalks celery chopped
2 tbsp dulse flakes
7 cups homemade veggie stock or water

If not on week 1 cleansing:

2 tsp sea salt
4 shitake mushrooms sliced
1 tsp miso (soy & gluten free)


hot sesame oil
rice vinegar


Sautee diced onion & garlic as well as grated ginger in coconut oil until softened. Add in celery and carrots and cook for an additional 3-5 minutes. Stir in beans and sautee for 1-2 minutes. Add veggie stock/water, then dulse flakes and simmer on stovetop for 50 minutes.

Beans should mash easily once fully cooked. Continue to cook until beans are mashed before serving.

Add garnish, serves 4.

Dessert & Cleansing – A recipe

Who’s been on a cleanse? C’mon, hands up…I’m sure a few of you reading this are reading this SPECIFICALLY because you are currently ON a cleanse, or are considering it.

First off, there are a helluvalot of cleanses out there. Feel free to pick your poison, but know what your desired outcome is. Weight loss? Allergy testing? System reset? It’s very important you know WHY you are cleansing and exactly how much time this will take.

I’m currently hosting (and participating in) an Elimination Cleanse. This is for all of my clientele who currently suffer from a food allergy, or a combination of food allergies, and want to get to the bottom of what those are, to end their suffering.

The cleanse I run is a month long, and as far as fasting/juicing/cleansing goes, it’s pretty fair. That is, if you were already a vegan…..(enter maniacal laugh here). The pros? You get to change it up every 7 days. The cons? You need to pay attention to your body, your emotions and your appetite. I recommend journaling during this process to ALL my clients. So that I can review their meals and their state of mind to ensure that we are getting to the root of their allergy.

While on this cleanse I decided that I was up for dessert, and abiding by all regs, this is what I came up with:

Peach & Apple Pie – Hold the Pie


3 med sized apples peeled & sliced
1 peach sliced or 1.5 cups of frozen, organic peach slices
1 tbsp coconut oil (aromatic variety)
1/2 tsp cinnamon
1/2 tsp vanilla bean powder

Heat oil in skillet over medium heat on oven. In separate bowl mix ingredients. Once mixed thoroughly, add to oil and cook over med/low heat until heated throughout.

Serve hot & top with chopped mint leaves if desired.

** Add honey, bananas or agave nectar to sweeten if you are not cleansing!