Monday, 24 November 2014

Organic Paleo Stir Fry
Happy Monday! This is my version of  a stir fry - simple & 100% Paleo.  It is a colourful
and vibrant dish combined with beautiful flavours.  The prep work is the hardest part about making this dish.  Once you place everything in the wok, it's smooth sailing from there!

 1 Red Bell Pepper
1 Broccoli Crown
2 Cloves Garlic
Snap Peas
1 Carrot
2 Bok Choy
2 Organic Steaks
1/2 White Onion
Soy Sauce
2 Tbsp. Olive Oil

1. Wash thoroughly and chop all vegetables.  Set aside.
2. Chop up steak into thin slices.  Season with salt & pepper.
3.  In a large wok, add the olive oil and set on medium heat.
4. Add in the steak and cook halfway.
5.  Add the vegetables in and cook until desired consistency.
6.  Add soy sauce

Bon Appetite!

Friday, 24 October 2014

Spirulina Supplements

Happy Friday! It's been an incredibly damp week, but the arrival of the weekend
is highly refreshing.  I'm sure many people have heard about Spirulina; it has gained
quite a bit of popularity these days.  For those of you who haven't, let me enlighten you!
Personally, I take one tablet of Spirulina everyday.  Not only is it reaping with health benefits, but for people who are iron deficient and borderline anaemic, like myself, it is rich in non-heme iron content.  Lack of iron is a common mineral deficiency, and taking Spirulina daily, in combination with rich heme iron foods and Vitamin C will highly increase your iron levels.   Let us dissect this blue-green algae that grows in fresh water lakes and see why it has become so well-received and celebrated.

Spirulina's Multitude of Benefits:
1. Spirulina contains 8 essential amino acids making it a complete protein.
It is approximately 60-65% protein by dry weight, and the proteins are biologically complete.
2.  Contains seven enzymatic pigments:  Chlorophyll, Phycocyanin, Porphyrin, Phycoerythin, Tetrapyrrole, Phytonadione and Carotenoids.  These rich pigments 
are responsible for synthesizing enzymes and are biochemically important to the body.
3. Spirulina is overflowing with minerals that are vital to optimal health, such as
Potassium, Calcium, Phosphorus, Manganese, Magnesium, Iron, Selenium and Zinc.
4. Rich in Vitamin content: Vitamin B (all), Biotin, Pantothenic Acid, Folic Acid, Inocitol,
Niacin, Vitamin K, Vitamin D, Vitamin A and Vitamin E. 
5. Antioxidant properties and highly alkaline. 
6. Gama linolenic acid (GLA), Omega 3-6- and 9's.
7. Removes heavy metals, dioxins and toxic metals from the body.
8. Promotes regeneration of damaged liver cells.
9. Supportive of liver, brain and kidney function.
10. Increases energy levels and overall endurance.
11. One of the most richest and complete food sources in the world.
12. Aids in fighting inflammation and prevention of certain diseases such as heart disease.
13. Alleviates allergy symptoms
14. Great source of plant-based protein for Vegans and Vegetarians.
15. Boosts the immune system, lowers cholesterol, and
improves memory and digestion.
16. With its high content of Vitamin A and Vitamin E, Spirulina helps to beautify
the skin and improves elasticity.
17. Wards off free radicals

This is just a list that is only touching the surface of the miraculous benefits
this potent nutrient-dense blue-green algae contains.  Whether you take it in
capsule or powder form, it will provide your body with the majority of
Vitamins, Minerals, Enzymes and Antioxidants needed for overall optimal health!

Tuesday, 21 October 2014

Bacon & Sautéed Greens
100% Paleo & GF

Whoever said dinner had to be bland and uneventful? Bacon is the answer to all your
problems! The bacon provides you with your protein, accompanied by its sweet and savoury
flavours.  Rainbow chard is nutrient-rich and excellent sources of Vitamins A, C and K, amongst a myriad of  other health benefits.  Swiss chard belongs to the Chenopod family and has a rich and unique content of phytonutrients, such as epoxyxanthophyll carotenoids.  A Paleo diet has a variety of health benefits.  It eliminates most carbohydrates, especially grains leaving protein and vegetables as the base.

-1 bunch rainbow chard
-1 garlic clove
- Salt
- Pepper
- 1 tbsp. Extra virgin olive oil
- 2 Strips bacon
(Nitrate free - No artificials - Hormone free - Antibiotic Free)

1. Turn on the oven to: Bake - 350 degrees.
2. Once it's reached it's temperature, put the bacon
on a cooking tray and bake until golden brown or until
desired texture.
3. Wash the chard and chop the bottom of the stems off.
4. Chop up the clove of garlic, finely.
5. Heat up the olive oil in your frying pan,  medium heat.
6. Get the timing right.  The chard will only take approx. 10 minutes to cook.
7. Add in your rainbow chard and garlic.
8.  Lightly sprinkle the salt and pepper over your greens.
9. Mix occasionally with your spatula.
10. Voila! 

Paleo Diet Benefits:
> Decreases insulin secretion
> Improves glucose tolerance
>Improves risk factors for heart disease, LDL cholesterol and triglycerides.
> Elimination of sugars, toxins, grains, artificial flavours, processed foods,
preservatives, and additives.
> Improves gut flora which is important for overall digestion.
> It's rich in essential fatty acids.  The paleo diet has a healthy ratio of Omega
6 to Omega 3 fatty acids
> Balanced blood sugar levels.
> Provides the body with sustainable energy.
> Reduced cravings due to high intake of healthy fats, feeling fuller for longer.
> Increased vitamins, minerals and antioxidants.
> Improved sleep patterns.
> Reduces metabolic syndrome diseases.
> Improves the overall quality of your health.

-- Enjoy --

Monday, 20 October 2014

Carrot Beet & Ginger Salad

I like to call this colours in a bowl.  Salad is a staple in my diet and
it is something my body craves. I appreciate the convenience
and simplicity of this salad.  The sweetness of the beets & carrots,
the crunchiness of the seeds, and the spiciness of the ginger gives it a rich
combination.  Beets contain unique phytonutrients, specifically betaine, which
promote anti-inflammatory benefits, enhances performance, and protects internal
organs.   This detoxifying bowl is rich in vitamins, antioxidants, Omega-6 fatty acids
and minerals.  

1 Organic beet
1 Organic carrot
Organic Apple Cider Vinegar
(unpasteurized & unfiltered)
Extra virgin olive oil
Raw pumpkin seeds
Raw sunflower seeds

1. Wash the beet and carrot thoroughly.
2.  Peel the beet and grate both the beet and carrot into a bowl.
3.  Peel the ginger and grate.
4. Sprinkle with sunflower and pumpkin seeds.
5. Drizzle in olive oil and apple cider vinegar.

Gluten Free - Plant Based - Raw - Organic.

Friday, 10 October 2014

All Organic Produce

Oh, the many shades of green! I wanted to dissect the importance of a pesticide
and hormone-free diet.  More and more consumers are choosing to go the
organic route for a myriad of reasons.  One reason being is that organic is higher-quality
and more nutrient dense with the absence of harmful pesticides, residues and antibiotics.
Organic foods are grown in environmentally friendly conditions and contain higher
amounts of polyphenals and phytonutrients.  Organic produce has a higher nutritional value,
however it is more about the avoidance of consuming pesticides, herbicides,
insecticides, antibiotics, fertilizers and ionizing radiation.  Studies and research both show
that organic produce contains higher nutrients and antioxidants and less heavy metals compared to conventional crops.  When buying anything organic, make sure that it is certified by the COR
(Candian Organic Regime) or USDA (U.S Department of Agriculture) which both verify the application
of organic standards.  

Tuscan Kale:
1. Apart of the cuciferous family, Kale is high in antioxidants which destroy free radicals.
2. Contains vitamins A, C, K, Folate Acid (B Vitamin), Alpha-linolenic acid (Omega 3).
3. Contains a few different types of minerals such as phosphorus, potassium, zinc and calcium.

1. Contains  an organosulfur compound such as sulforaphane, a potent anticancer agent.
2. Balances hormone levels and contains phytochemicals, reducing age-related diseases.
3. Indole-3-carbinol (I3C) is present in broccoli, which is a substance which may stimulate
healthy hormone production.


1. Celery contains high levels of Vitamin C and flavonoids. boosting the immune system.
2. Celery has anti-inflammatory, antioxidant and calming effects on the body.
3. The phytonutrients found in celery is able to reduce oxidative damage to
blood vessel walls and body fats.

1.  Helps to decrease blood pressure and the allyl sulfur compounds found in
garlic aid to fight cancer and boost antioxidant status.
2. Possesses antibacterial properties and beneficial for heart health.
3. Garlic contains high amounts of manganese, vitamin C and B6.

1.  High concentrations of beta-carotene, a good source of Vitamin A.
2.  Carrots contain polyacetylenes and two important polyacetylenes are
falcarinol and farcarindiol which can inhibit the growth of colon cancer cells.
3. Carrots have a variety of antioxidant properties such as carotenoids, hydroxycinnamic
acids and anthocyaninds.

Swiss Chard:
1. Contains Iodine, Calcium, and Alpha-glucosidase, an enzyme used to break down
carbohydrates into simple sugars.
2. Betalins, found in chard, aids in detoxification support and has anti-inflammatory
3. Vitamin K levels are extremely high in Swiss Chard.

 Green Pepper:
1. Great sources of vitamin C and E.
2. Contains many phytonutrients such as Flavonoids, Carotenoids
and Hydroxycinnamic Acids.
3. Contains fiber and certain enzymes such as lutein which protects the eyes
and prevents macular degeneration.

"Let food be thy medicine and medicine be thy food." - Hippocrates.

Thursday, 9 October 2014

Sweet Potato Soup
I hope everyone is enjoying the rusting flavours of Autumn.  As the days grow
cooler and shorter, my palate starts to crave textured and savoury soups! Yesterday,
I was set on making butternut squash soup, but I managed to pick up frozen organic
sweet potatoes instead and only realized it after I got home.  So, sweet potato soup
it was and it exceeded my expectations bursting with its rich flavours.  Completely
satisfied upon consumption, I nearly licked the bowl! I'm loving the selection of root
vegetables that Fall is providing.  What I love about this soup recipe is its simplicity.
Simple ingredients with bold flavours equals one scrumptious bowl of comfort in 
which will most likely be devoured within minutes.  Not only is sweet potato indescribably
delicious,but your body will also reap the benefits of the nutrients it contains, particularly
high in beta-carotene due to it's orange pigments. I hope your taste buds scream with fulfilment after consuming this soup as much as mine did!

298g Sweet potatoes
1 Garlic clove
1 small white onion
½ Can of Vegetable stock
Extra virgin olive oil

1. Peel and cut the sweet potato into cubes.
2. Peel and chop the garlic clove.
3. Peel and chop the white onion into chunks.  I know, your eyes
will be burning while tears are streaming down your face.  Keep going,
the pain is nearly over.
4.  After you've completed the prep work, drizzle some olive oil in the pan.
Medium heat.
5. Place your sweet potato, garlic and onions in the pan and cook 
for approximately 10 - 15 minutes until the sweet potatoes soften.
6.  Combine ½ the can of vegetable stock into the pan.
7.  Let it absorb into the sweet potatoes. Cook for another 10 - 15 minutes.
8. Blend all ingredients in a food processor.  Blend until smooth.
9. Pour into a bowl, and voilà


Tuesday, 7 October 2014

Autumn provides us with an abundance of seasonal harvest.  Our insides are comforted by root and starchy vegetables, soups and stews.  As we change gear from warmer to cooler days, I thought it would be valuable to put together a list of seasonal vegetables that will satisfy the taste buds this Autumn.  There is nothing more comforting than falling onto your couch and watching the autumn leaves fall while slurping a big bowl of soup.  Here is a list of fresh seasonal vegetables in which you can do a multitude of recipes with and really get creative in your cooking space.

Seasonal Vegetables

Belgian endive
Brussels sprouts
Celeriac/celery root
Curly endive
Shelling beans
Sweet potatoes
Winter Squash

Monday, 6 October 2014

Rustic Autumn Roast

As the days grow cooler and their is a gradual shift in colours,
we transition into Autumn leaving those endless Summer nights behind.
Autumn is a season of comfort accompanied by layered clothing, booties,
knee-high socks, and over-sized sweaters.  We tend to start craving different
foods that are in season as the seasons change.  This autumn-themed
rustic dish is a good way to kick-start the air-chilled season.  It is a blend of
root vegetables, spices and protein... very warming for your insides and completely
Paleo.  As we enjoy Autumn's harvest, I hope you enjoy this comforting dish on a cool Autumn's day accompanied by good friends, laughs,mingling and of course, wine.

1. 3 White turnips
2.  4-5 Carrots
3. 1 Garlic bulb
4. 1 Purple onion
5. 1 Large yam
6. 2 Spicy Italian pork sausages
(Nitrate & Preservative free!)
7.  Extra virgin olive oil
8. Salt
9. Pepper
10. 1 Dried rosemary sprig

1.  Preheat the oven to 360 degrees.
2.  Prep work - wash your turnips, carrots and yams thoroughly.
Chop into bite-sized pieces.  Note: I left the skin on for all these
root vegetables because they are organic and more nutritious
this way.  I recommend peeling if you purchase non-organic
3. Peel your bulb of garlic.
4.  Chop up the spicy Italian pork sausage.
5. Chop up the rosemary leaves finely.
6.  Chop up the purple onion.
7.  Combine all the flavour-bursting vegetables,
rosemary, sausage and place in a large bowl.
8.  Drizzle with extra virgin olive oil, salt and pepper.
9. Once all ingredients are evenly coated, place on a large baking pan.
10.  Spread out all ingredients evenly and roast for approximately 1 hour
or more until desired consistency.

Serve, be merry and enjoy! This dish is just as delicious cold, if not more.  The
flavours and spices infuse together as more time passes.


Wednesday, 1 October 2014

Zarina's Mbaazi wa Nazi Curry Bowl

In celebration of this cool and crisp month, I welcome the
month of October,
 accompanied by Zarina's Mbaazi wa Nazi
Curry full of vibrant spices, colour and life.
 This curry bowl acts
as a blanket, except for your insides, as we approach the 
cooler days and crisper mornings.  Let the fresh ginger 
and garlic work its magic by boosting your immune system, 
among many other benefits.  This deeply nourishing 
and re-energizing curry bowl is a beautiful way to start October. 
Your body will thank you later.  This curry is simply, everything. 
My advice? Grab an oversized sweater, sit on a cozy chair and 
look out at autumn while the colourful leaves collapse to the 
ground.  Take you're first comforting bite, and the rest is history.

2 tbsp. of canola or olive oil.
1 can of coconut milk.
6 eggs, hard-boiled and peeled.
1-2 cans of 2% skim milk or almond milk.(use the empty coconut milk can)
8 cloves garlic, puréed or finely chopped.
½ tsp. of finely chopped fresh ginger.
3 long green/red chillies, finely chopped.
½ bunch of cilantro, finely chopped; remove leaves from 
stalks if you're feeling keen.
1 bunch spinach.  Remove stalks with one big twist. 
 Rinse and clean thoroughly in colander.
2 tomatoes, medium sized, chopped. (Use three if using Roma tomatoes)
½ white onion, medium sized, finely chopped.
1 lemon, quartered.
1 can pigeon peas, thoroughly rinsed.
Himalayan salt, to taste. (typically ½ to 1 teaspoon)
Tablespoon of cumin seeds, finely ground using mortar/pestle.
¼  teaspoon of cinnamon,
1 teaspoon of turmeric (add slightly more if desired.)
½ teaspoon of paprika.
½ teaspoon of cayenne pepper.

1.  Hard boil the eggs; ten minutes of boiling ought to do it.
2. Make your jasmine rice.  The dish you'll make below should take around 
40-60 minutes, so time it right.
3. 1 exceedingly large pot.  Add oil.  Medium heat. 
Add garlic and onions.  Hear the sizzle?
4.  Add chillies, cumin, cinnamon, turmeric, paprika and cayenne. 
You should be stirring all these vibrant ingredients with a wooden spoon. 
Let the spices cook a little.  It should be sort of dry, soaking up the oil. 
Note:  If your eyes are burning due to the chillies cooking,
you're doing things right. If you're not coughing, something is wrong.
5.  Add tomatoes, they add moisture.  Nice gentle steady mixing. 
That's what the base of good curry looks like.
6.  Add coconut milk and the milk to the pot.  Still on medium heat.
7.  Add salt.
8.  Add the rinsed pigeon peas, straight from the strainer to the pot, no problem.
9.  Add spinach.  I know, the leaves look a little ridiculous 
taking up all that space.  Talk to me in ten minutes.
10.  Add the hard boiled eggs.
11.  Drop the heat to a little below medium heat. 
Let this simmer for 40-60 minutes.  Might be a little less if 
you're cooking with gas/flame.   Stir gently every few minutes. 
Do not over-boil.  Hang out by the stove while you 
stir and talk with your tipsy, hungry friends.
12.  Stir gently from time to time.  That quarter wedge of lemon 
(to be served on edge of bowl) is the last fresh 
thing that you'll see; at this point things can, and will get ugly.

-- This recipe of deliciousness could not have been accomplished 
without the lovely, Zarina.  A simple "thank you" is not enough 
for passing this Tanzanian curry recipe with me. Thank you 
so much  for sharing this comforting bowl of pure love with us.  

Relish, Consume & Enjoy.

Tuesday, 30 September 2014

Organic Argan oil and organic Tamanu oil are two oils that are used in my daily
beauty regime.  There are multiple reasons why I choose to avoid commercial soaps
and creams which are loaded with fragrances, parabens, formaldehyde, tryclosan and
other toxic chemicals which are absorbed through the skin.  Making the switch
to natural beauty and skin products is vital if you want to rid your body of harmful
chemicals and toxins.  Here are two oils that can simplify and improve
the quality of your skin and hair.

100% Pure Organic Argan Oil (Morocco)
- Derived from Southwestern Morocco from the Argan tree.
- Filled with vitamins, minerals and essential fatty acids.
- Due to its antioxidant properties, Argan oil improves skin healing.
- Use as a daily moisturiser or a night moisturiser.  (Argan oil
is a dry oil and is absorbed rapidly through the skin.)
- Can be used as a leave-on conditioner applied to the wet ends of your hair.
- Overnight hair oil treatment to improve quality of the hair and split ends.
- Cuticle and heel softener and is soothing for dry skin.
- Improves ageing skin by restoring the skin's elasticity and firmness.
- Rich in vitamin E content.
- Apply under foundation to give your skin a youthful glow.

Tamanu Oil (cold pressed & unrefined)
- Origin: Tamanu Tree in Vietnam.
- Minimizes scarring and can promote formation of new tissue
when applied topically to wounds.
- Promotes the speed growth of healthy new cells.
- Known for it's ability to heal wounds, scars, rashes, stretch marks and more.
- Tamanu oil is antibacterial, anti-inflammatory and antioxidant
due to it's 10 types of active molecules.
- Used to restore elasticity and hydration to the skin.
- Contains super potent antioxidants such as xanthones and coumarins.
- Tamanu oil has regenerative effects and hinders the breakdown .
of cell membranes from free radicals.
- Anti-septic, anti-acne and hypo-allergenic.
- Nourishes and repairs the cells of dry and damaged skin.
- Contains essential fatty acids such as linoleic acid, palmitic, stearic and oleic acid.

Revitalize and re-energize!

Thursday, 25 September 2014

Glowing Turmeric Mask

1. Turmeric
2. Lemon
3. Raw Honey

Turmeric is vibrant in colour and very dynamic in terms of it's uses and effects on the body internally and externally.  This natural turmeric facial can be done once a week to gain the antioxidant properties that turmeric contains as well as reduce acne.  The yellowish orange pigment comes from curcumin which can stain anything it touches, so be aware of that when you are applying the turmeric mask. It is a rich source of iron and manganese and can be eaten raw or cooked. 

1. Add one tablespoon of turmeric into a small bowl.
2. Squeeze less than half of the lemon juice into the turmeric powder.
3. Add ½  of a teaspoon of raw honey.4.  Mix all ingredients until it is a thick paste.
5. Apply to the face and neck.
6.  Let it dry and rinse with warm water to wash off.
7.  To get rid of the turmeric stain, massage the face with
organic virgin coconut oil.  Then take a cotton pad with lemon
juice and rub all over the face until the yellow tint is completely removed.

Benefits of Turmeric:
- It promotes liver detoxification , anti-inflammatory and anti-oxidative effects.
- A bioactive compound in turmeric called curcumin contains high quantities of
antioxidants and medical properties. 
- Antimicrobial and wound healing if applied topically.
- Helps to promote a strong immune system and fight free radicals
- Can be used in raw or cooked form.
- Helps to reduce chronic pain.
- It can help reduce acne and give your skin an overall healthy glow.

Tuesday, 23 September 2014

Gluten Free Banana Pancakes

This may be the most simplest pancake to make.  It is just as delicious as a regular pancake, however it doesn't leave you with that heavy feeling after devouring it.
What I love about the elements of this dish is that the bananas provide a high level of potassium, fiber, vitamins, minerals and sustainable energy. Organic eggs contain high-quality protein, all B vitamins, essential minerals such as selenium and iodine, as well as omega-3 essential fatty acids.  Lastly, cinnamon is anti-microbial and has significant amounts of manganese, fiber and calcium.  This pancake is gluten free, nutrient packed and will provide you with necessary vitamins, minerals, protein and fat which I believe makes this a healthy breakfast option!

Organic bananas
Organic eggs
Optional: Coconut flour
Organic virgin coconut oil
Maple syrup
Optional: Organic blueberries


1.  Start by peeling a slightly overripe banana and smashing it with a
fork until it's completely smooth with no lumps.
2.  Add two eggs into the smooth banana mixture.
3. Add one teaspoon of cinnamon,
4.  Add 1 tbsp of coconut flour.
5.  Mix all ingredients together
6.  Heat up one tsp. of extra virgin coconut oil in a frying pan on medium-low heat.
7.  Pour banana pancake mixture into the pan and cook until
the pancake is golden brown.
8.  Heat up organic blueberries in a sauce pan for a few minutes.
Pour blueberries and maple syrup over the pancakes to finish.


Friday, 19 September 2014

Home-made Organic Breakfast Granola

3 cups of Organic oats
3 tbsp. Organic Virgin Coconut Oil
Pumpkin Seeds
Sunflower Seeds
3-4 tbsp. cinnamon
3 tsp. raw honey
Optional:  Goji berries, Walnuts, Pecans, Chia Seeds, Hemp Seeds, Flax Seeds.

1. Preheat oven to 350ºF
2. Boil water and combine boiled water and oats into a bowl.  Let it sit until
the oats have fully cooked and then drain the water.
3. In a large bowl, combine cooked oats, almonds, sunflower seeds,
pumpkin seeds, cinnamon, coconut oil and honey.
4. Stir all ingredients until oats are evenly coated.
5. Spread the mixture evenly onto a baking pan.
Optional: I usually coat the top with a little extra raw honey and cinnamon.
6. Bake for 45 minutes to an hour.  Mix the granola every 30 minutes to make
sure all sides are evenly baked.  Upon completion, the granola should be golden
brown in colour with a slightly crunch texture.
7.  Let the granola cool.
8.  Add almond milk to the home-made granola.

Bonne Appetit !!

- - -
Matcha Green Tea Powder Facial

Matcha Powder Facial:
1 tbsp. matcha green tea powder
1-2 tbsp. of water
Optional:  Organic virgin coconut oil
OR Raw honey.

Organic Matcha Green Tea Powder purchased from:  Whole Foods Market

Mix until it creates a thick paste and apply it  all over the face.  Let the mask sit on your
face until it is completely dried.  I prefer to leave my mask on for 45 minutes to an
hour to really let my skin absorb the benefits. Wash your face off in a gentle motion and
pat dry with a clean towel.  You will notice that your skin will be slightly green after washing
off the mask, however this is easily removed with organic virgin coconut oil.

- Matcha Green Tea Powder Benefits -
- Rich in L-theanine:  An amino acid that is found in green tea and
enhances serotonin and dopamine levels in the brain which
improves your overall mood, memory and concentration.
- Matcha is the highest quality of green tea available loaded with
nutrients, minerals and antioxidants.
- It contains high amounts of Catechin which contain organic compounds.
  One Catechin in particular is Epigallocatechin Gallate (EGCg) which
is a potent antioxidant and is said to prevent cancer.
- Increases energy levels without the side effects of stimulants
and has a calming effect on the body.
- It contains powerful antioxidants such as flavonoids, and has approximately
100 milligrams of antioxidants per gram.
- Improves overall metabolic rate and helps to decrease body fat.
- Lowers risk of cardiovascular disease and decreases LDL cholesterol.
- Stabilizes blood sugar levels and rids the body of dioxins, heavy metals,
and hormone disruptor's due to the chlorophyll in Matcha.

Recommendations for Matcha:
-- Add one teaspoon of Organic Matcha to your smoothies or juices.-- Use it as a facial mask and let your skin absorb all the nutrients and antioxidants.-- Matcha powder tea.  

~ I would recommend using organic Matcha to get the full  benefits of this
potent green tea and it will not contain any artificial fertilizers or herbicides.

Wednesday, 17 September 2014

Extreme Green Smoothie

1 tsp. spirulina powder
1 tsp. matcha powder
2 cups of organic kale
1 cup of organic blueberries
1/2 frozen organic banana
1 tbsp. ground flax seed
1/2 cup Kaizen whey protein
from grass fed cows.

This extreme green smoothie is of rich protein content and packed with a variety of vitamins, minerals, antioxidants, omega-3 fatty acids,phytonutrients, and fiber.  Amongst this myriad of benefits, this smoothie will provide you with sustainable energy throughout your day, burn calories, and is highly detoxifying which will cleanse the body of heavy metals and toxins.  Try substituting your morning coffee for a smoothie and gain all the nutritional benefits in which your body will love you for!

Hope you enjoy! 

Rainbow Salad & Lemon Garlic Dressing

Salads are a form of art and they have become a staple in my nourishment regime.
The raw elements in a salad provide the body with enzymes, vitamins, water, fats and
energy.  Whereas cooking food depletes the vitamins, enzymes and natural life energy.  I
believe that adding raw food to your diet everyday is the natural way to optimize
your health and eliminate acidic toxins.  Eating salads daily offers enzymes which are
responsible for aiding digestion and all chemical reactions in the body.  Here is my
version of a simple green salad with a home-made lemon based dressing!

 Salad Ingredients:
1. Green Chard
2. Carrots
3. Red Bell Pepper
4. Tomatoes
5. Cucumbers
6. Curly Kale

Dressing Ingredients:
1. Lemons
2. Garlic
3. Raw Honey

To make the lemon garlic dressing, start by squeezing two full lemons
into a bowl.  Finely grate two garlic cloves and add to the freshly
squeezed lemon juice.  The last step is to add one tablespoon of
raw honey to the mixture and stir until blended.

Happy Raw Eating!

Tuesday, 16 September 2014

Organic Extra Virgin Coconut Oil

Coconut Oil is one of those oils that is extremely versatile externally and internally.  Not only is it anti-fungal and anti-bacterial, but it can be used in any diet such as Raw, Vegetarian, Paleo or Vegan.  Lauric acid is present in Coconut Oil which is said to kill off harmful pathogens and aid in staving off infections.  For myself, I consume one tablespoon of it orally to get all the benefits of this dynamic oil.  I also use it in my cooking.  Coconut Oil is recommended for oil pulling to cleanse the mouth of harmful bacteria and plaque.  It is highly moisturising when applied topically to the face, body and hair.  Below is a list of the benefits Coconut Oil contains, and why it should be a staple in your beauty regimes and diet.

1.  Can be used as a hair treatment to stimulate hair growth and rid dandruff.
2.  Can be used topically on the body and face as a moisturiser.  To promote
eyelash growth, mix coconut oil, pure vitamin E oil and pure cold pressed castor oil.
3. Works efficiently as a make-up remover.
4. If taken orally, it can improve immune function, kill intestinal parasites, support
healthy thyroid function, improve insulin levels, and improve the body's resistance
to fight off viruses and bacteria.
5. Can be used as a natural sunscreen if applied.  (SPF 4)
6. Increases your energy levels.
7. Improves overall brain function.
8.  Can reduce overall appetite if consumed regularly.
9.  Can be used in cooking.  Coconut Oil is a great substitute for butter.
10. Can be used in a variety of home remedies such as home-made deodorant,
home-made toothpaste and body scrub.

Friday, 12 September 2014

Berry-blast smoothie & Garden Greens.

This is my version of a highly refreshing, plant-based and raw lunch.  My antioxidant filled smoothie and garden greens have multiple positive effects on the body internally and externally.  It's full of live enzymes which increases energy and contains properties that aid in skin and hair health.

Berry-blast smoothie:
1 cup of organic blueberries
2 tbsp chia seeds
1 tbsp organic matcha green tea powder
1 organic banana
1/2 cup of organic strawberries
1/3 cup of organic mangoes

Garden greens salad:
- Organic kale
- Organic chard
- Organic arugula
- Organic broccoli
-  Organic carrots
- Organic cucumber
- Organic tomatoes
- Extra-virgin olive oil
- Balsamic vinegar

Eat simply. 

Thursday, 11 September 2014

Vigorous Quinoa & Beet Bowl

This bowl covers your high-quality protein, alpha-linolenic acids (ALA), HDL (good) cholesterol, complex carbohydrates, Omega-3 & Omega-6 essential fatty acids, and phytonutrients.  On top of that, this bowl is plant-based and gluten-free!
Quinoa bowls are easy to make and I love bowls which are dynamic in every bite.


> Organic quinoa
> Beets
> Ginger
> Pumpkin seeds
> Sunflower seeds
> Chickpeas
> Cayenne pepper
> Olive oil
> Balsamic vinegar
> Avocado

*Side Note:  The hummus was made from scratch.  To make, just place all ingredients in a food processor and blend until smooth.  Top it off with cayenne pepper and extra virgin olive oil and it's ready to serve.

Hummus Ingredients:
- One can of chickpeas
- Extra virgin olive oil
- Cayenne pepper
- Salt
- Two garlic cloves

Quinoa:  A rich source of protein providing close to 11 grams of plant-based protein per one cup serving.  Quinoa contains Omega-3 essential fatty acids, B vitamins, magnesium phosphorus, potassium and is considered a seed.  GF
Avocado: Delicious and high in nourishing fats and magnesium levels.
Ginger:  Antioxidant effects, gastrointestinal relief, immune booster and shows anti-inflammatory and anti-tumor effects on cells.
- Pumpkin Seeds: Contains protein, B complex vitamins, and impressive levels of micronutrients such as iron,  tryptophan and phosphorous.
- Sunflower Seeds: High amounts of PUFA (Omega-6 fats) and protein.
- Chick Peas: Provides soluble and insoluble dietary fiber, manganese, and stabilizes blood sugar.  It is low on the glycemic index and is a great source of protein.
- Beets: Cleanses the blood and colon.  Beets are high in Vitamin C, Vitamin A, sodium, magnesium calcium, iron and phosphorous.  They also have zero trans fat and zero saturated fat.

Wednesday, 10 September 2014


Shots from:  Krokodile Pear

My recommendations are that if you are going to be doing any shots, make sure they consist of cold-pressed organic juice! Raw, plant-based foods are nourishing to the body, packed with micronutrients.  Start your morning off with a vibrant in colour, revitalising and energising juice shot to detoxify the body with live nutrients and enzymes.  It's cost-effective, and provides the body with sustainable energy. So don't wast another penny on your coffee from Starbucks packed high-glucose corn syrup and sugar.  Make the switch to start juicing vegetables and fruits consistently to give the body an overall cleanse!

Juice Shots (2 oz.)

1. Kicking Horse: Lime, Ginger, Cayenne Pepper
2. Khatsahlano: Carrot, Beet, Lime, Ginger

To get more inspiration on starting your juice cleanse, visit:

I would also recommend watching the documentary by Joe Cross called "Fat, Sick & Nearly Dead," available on Netflix!

Happy Juicing!

Green Bell Pepper & Thai Green Peppers growing
on the patio garden.

They were juicy, crunchy and delicious! There is something very
satisfying about growing your own food.  

Tuesday, 9 September 2014

Mediterranean-Themed Lunch

It's no surprise that the Mediterranean diet has multiple health benefits.  The Mediterranean diet is composed of healthy fats, proteins, whole grains, fresh fruits and vegetables.  Olive oil, nuts and fish contain monounsaturated fats.  The primary monounsaturated fat is oleic acid,  found in very high amounts in olive oil.  What I value about the Mediterranean diet is the portion control,variety and freshness.  The plate I created covers the basics of a Mediterranean diet. Your taste buds get a dynamic tour of different foods which offer
nutritional value.

Benefits of Mediterranean Diet:
- Lowers cholesterol
- Aids in weight loss
- Vitamin & mineral packed
- Anti-inflammatory effects
- Improves Rheumatoid Arthritis
- Reduce risk for developing Alzheimer's disease,
Diabetes and various types of Cancer

Elements of a Mediterranean Diet:
- Eat fish twice a week.
- Drink plenty of water.
- Limit intake of red meat to three-ounce portions.
- Eat moderate portions of poultry and eggs weekly.
- Eat moderate portions of cheese and yoghurt weekly.
- Eat an abundance of fruit, vegetables, whole grains,
nuts, legumes, seeds, herbs and spices.

On my plate:
- Gluten-free crackers
- Organic greens
- Organic tomatoes
- Figs
- Raw almonds
- 5 year aged cheddar cheese
- Organic free range whole eggs
- Prosciutto (Nitrate-free)

Bonne Appetit!

Monday, 8 September 2014

Keys Tortuga Super Emollient Lotion

World's BEST Cream! 
- Fast relief from dry skin
- No burning
- Helps to soften calluses
- No parabens
- Helps heal skin irritations due to pharmaceutical grade ingredients
- Deep penetrating black cumin, avocado and carrot seed oil
- Soothing and softening shea butter

** Vegan, Gluten-Free, Soy-Free, No Animal Testing, Chemical Free, No Preservatives.


Avocado Oil, Black Cumin Oil, Carrot Seed Oil, Keys Micelle, Water, Vegetable Glycerin, Shea Butter, Vegetable Wax.

Available at: or

When I first came across this cream at Choices Market over a year ago, I was using creams that were full of toxins and parabens which were damaging my skin.  I was desperate to make the switch to an all-natural, chemical-free cream that I could use on my face daily that would improve the overall quality of my skin.

The skin care professional told me that this cream contained ingredients so natural that the cream itself is practically edible! I decided to test it out externally on my face and instantly fell in love.  The texture, the mild smell, the immediate moisture are all attractive characteristics of this cream.  I use this cream on my face everyday, and the difference in my overall skin health has been amazing since I made the switch! This cream is also effective as a full body cream and highly effective for people lacking moisture in their skin.  I believe we all want flawless glowing skin and this cream has the ability to do just that!  FYI -- We absorb 60% of what we put on our skin! In my opinion, this is a must have in your daily beauty regime!

*12 Ingredients to avoid found in beauty & skin care products:
- Benzoyl Peroxide
- Diethanolamine (DEA), Monoethanolamine (MEA) & Triethanolamine (TEA)
- Dioxin
- DMDM Hydrantoin & Urea (Imidazolidinyl)
- FD&C Color & Pigments
- Parabens (Methyl, Butyl, Ethyl, Propyl)
- Polyethylene glycol
- Phthalates
- Propylene Glycol (PG) & Butylene Glycol
- Sodium Lauryl Sulfate (SLS) & Sodium Laureth Sulfate (SLES)
- Sunscreen Chemicals
- Triclosan