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!! ūüôā


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.

Red, White and Green with kick assedness.

Sometimes, the ¬†simplest recipes come from the bottom of the crisper. Or, with me, the desperate need to have as close to 0 food waste in my home as possible. After returning from a trip to the Kootenays, to my dismay, there was a bag of sliced watermelon still left in the fridge from nearly a week ago…..whoopsie.

I have to admit I eat the most fruit in the house, but how do you get rid of 1/2 a 10 lb watermelon for one – when it isn’t in it’s finest shape read: grainy.

Simple solution? Combine it with some goodness, add ice, blend.

So, along with the lonely cucumber at the back of the fridge and some mint from the garden….I give you a watermelon smoothie.

Quick benefits:


Anti-inflammatory, anti-oxidant, iron, zinc, fiber, increase cardio function & blood flow with high level of amino acid – citrulline…kidney support folks! 92% water – for those of you out there that just don’t “like” the taste of water…..crazy kids.


Source of vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium (pay attention vegans), Vitamin C, 95% water, contains 3 lignans that fight breast cancer, ovarian cancer, uterine cancer and prostate cancer, high fiber. 


Great for the digestive system Рthe aroma stimulates salivary glands, aroma is also good for indigestion and nausea. Mint oil is a stimulant, use for depression, stress or headaches. Very effective degongestant for nose, throat and lungs as well as respiratory disorders like asthma & coughs.  

Place all ingredients in blender, add ice, blend until mixed well enough to drink without lumps. Too long could heat up the fruit/veggies…warm smoothie = soup.



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.¬†


  • 1¬†cucumber
  • 2¬†carrots
  • 2¬†green onions
  • 1¬†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.¬†

Vegan/Vegetarian French Onion Soup

For most of you, it’s probably NOT snowing like it is here in YYC…..lucky you. However, it’s realistically still cold in most of Canada.¬†
I scoured the cupboards to try and figure out what to make for dinner tonight Рand all the ingredients seemed to be here for a DELISH homemade French Onion Soup. 
You need about 1.5 hours to get this ready at least…….enjoy.¬†
2 tbsp butter OR earth balance
2 tbsp coconut oil
5 large onions sliced thinly
8 cloves of garlic pressed or minced
2 tbsp all purpose organic flour
6 cups homemade veggie broth (or store bought) here is a RECIPE from another blog post
1 heaping tsp dijon mustard
2 tbsp red wine vinegar or sherry vinegar
1 cup grated gruyere OR vegan cheese substitute (smoky cheese preferred)
Sourdough bread sliced & toasted
Cracked pepper
* I don’t add salt to this recipe as I add salt in my broth however, you can if you wish
Melt “butter” & oil
Add onion & garlic. Cook for 5 minutes on high. Turn down to around #2 or simmer and continue to cook for 60 minutes or until onions are browned & tender
Add flour to mixture and stir well for around 3 minutes
Add 6 cups of broth, vinegar, dijon & stir well

Simmer covered for 15 minutes

Toast sourdough bread & grate cheese

Ladle out into oven safe dishes, top with toast & cheese. Broil on high for 3-5 minutes or until cheese is bubbling. 
Set aside to cool for 5 minutes, top with cracked pepper & serve
**This recipe will make at least 6 of these soups. 1/2 the recipe if need be. I like to save/freeze the mix to make at a later date. 

You can’t suck & blow.

It’s Monday. I know that for some people it means an overwhelming feeling of dread…most especially today because I’m sure quite a few folks had their green drinking caps on yesterday.¬†

Alas, Mondays (and any day for that matter) should be an inspiration. For a few reasons: 

1 Рyou woke up 

2 – you have the entire day (and the rest of your life) ahead of you

3 – you are exactly where you need to be right at this moment

Though inspiration isn’t always obviously butting you in the head, it is all around you.¬†

From the wrinkles in your bed sheets when you wake up, to the traffic jam on the way into the city. All of these things carry a lightness with them than can outweigh the dark. The playful side of life that isn’t left to be enjoyed alone by children and animals.¬†

In the name of awareness, and childlike animal behaviour I invite all of these grown up and monotonous pressures in to be observed, and then released. 

Today, the straw will not break this camels back ~ I’m taking a big long sip of liquid life ~ and so should you.¬†

Happy Monday. 


BBQ Spice/Rub

We all need a little BBQ spice in our cupboards. I was cleaning mine up the other day and decided to make a blend that was pretty good.

I’m a “low salt” gal, so add more if you wish.

Just mix ’em up, shake ’em up and enjoy as a rub/marinade on veggies or meat.

1/4 tbsp paprika
3 tbsp garlic granules or garlic salt
2 tbsp chili powder
1/2 tbsp fresh ground black pepper
1 tbsp sea salt ( I like to add smoked sea salt)
2 tbsp mustard seed (ground)
1.5 tbsp celery seed
2 tsp oregano
2 tsp thyme

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. 

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. 

Veggie Broth – Homemade

This one goes out to Cat, thanks for asking for the recipe. I SO hate wasting any food, so I started to use the bits to make my broth a while back. 
First we….
The soup pot you see in the picture fits about 4 litres of liquid.
When I’m cooking I keep a ziplock back out that I throw fair-sized reusable veggie bits into. I keep this in the freezer until I need broth. ¬†Any veggie at all here’s some ideas:
– mushrooms (any kind)
– onions (any kind)
– potato/sweet potato
– celery
– carrot
– bell pepper bits
– organic corn bits
– broccoli
– cauliflower
– hot peppers
– squash
– herbs – dill/basil/rosemary/thyme/cilantro
– tomato
– garlic
I think you get the picture. 
Once I have run out of stock I place all of the baggie ingredients into the stock pot, and cover it with water. I bring the stock to a boil at high heat, then turn it down to medium and add: 
Then we……
1 heaping tbsp Mugi miso (organic only) – this one is NOT gluten free so please make sure you are getting a miso that is if you are intolerant
1/4 cup nutritional yeast
1/2 tsp rock salt
1/2 tsp pepper
Simmer for 2-3 hours on stovetop. Allow to cool for an hour. Strain out liquid, bottle and freeze. Can store in fridge for up to 2 weeks in a mason jar with air tight lid. 

Vegan Pineapple Fried Rice

Pineapple Fried Rice. So tasty, but usually comes made with some kind of animal stock, and has pork floss topping it. In Vancouver, Yaletown to be exact this great little Thai Place called Urban Thai Bistro serves up a pretty mean pineapple rice, if you’re not vegan or vegetarian…..check em out.¬†
However, if you are, and are looking for a balanced meal ¬†– I crafted one up here for you that you’re totally going to enjoy, no ifs ands or buts.¬†
– Peppers are FRUITS not Veggies
– cashews are the seed of the cashew fruit
– pineapple helps with inflammation – it’s PACKED with vitamin C and bromelain
– ginger helps you absorb essential minerals & reduces flatulence
Рbroccoli is full of calcium and fiber 
– cilantro is a powerful anti-oxidant
– brown rice is a whole grain rich in selenium and manganese benefiting our Nervous & reproductive systems


1/4 block of organic firm tofu
1 broccoli crown
1 small yellow onion
4 green onions
1/2 red pepper
1/2 green pepper
2 roma tomatoes
2 carrots
1 can pineapple pieces in juice (or fresh chopped pineapple & juice)
 4 cloves garlic
1 super spicy thai pepper minced or whole (dependant on your spice love)
1 tbsp fresh minced ginger
4 tbsp sesame or coconut oil
1/2 can coconut milk
2 cups of brown rice (please no uncle ben’s, it gets mushy)
1/4 cup quinoa
1 handful chopped cashews
2 tbsp tamari or nama shoyu
2 pinches fresh ground pepper
1 dash sea salt
Slice up and brown tofu in 1 tsp sesame oil & set aside
Place yellow onion, garlic & salt to pan and brown until translucent. Add peppers, broccoli & carrots to mix. Cook another 5 minutes – not till mushy!!

 Add in pineapple chunks, chopped tomato, hot pepper & green onions. Cook for another 1-2 minutes. *TIP Рif you do not want this too spicy, leave the pepper whole and add in near the end with the coconut milk. 
 Chop up tofu into bite-sized pieces, add to mix with ginger & rice. Stir well. Add in tamari/nama shoyu & curry. Mix well and cook for another minute or two or until flavours begin to marry. 
Add coconut milk and a little pineapple juice to this mixture and cook until liquids are absorbed into the mix. 

Add crushed cashews at the very end and mix thoroughly Рor TOP with cashews. 

Chop up fresh cilantro and serve piping hot. 
This recipe serves 4 peeps!