Welcome! [s3-us-west-2.amazonaws.com] · 1 tbsp. hemp hearts 4 ice cubes Raw cacao nibs (optional) Directions: Put all ingredients in the blender and blend until smooth. Pour into

Leanne Sedentopf, RHN www.beyouhealthandwellness.ca

Welcome!

Congrats on adding more whole foods to your life! This book is a compilation of many of my favourite recipes. I hope you will love them as much as my family does. Here is what you won’t find in this book – complicated, time consuming, “fancy” recipes. Because that is not what I’m about. If it has a ton of ingredients, takes hours or requires me driving around town looking for hard to find foods it’s just NOT going to happen in my kitchen. Here is what you will find in this book – a selection of delicious, nutritious and easy-to-prepare recipes. If you are used to take-out or “cooking” from a box of frozen food then it may take some time to get used to chopping, sautéing and simmering. But try it anyway! If you want to live a whole food lifestyle and truly give your body what it is meant to eat then you need to spend time in the kitchen. Be adventurous and try new foods and flavours; you never know which one may become your new favourite!

Helpful Tips: Don’t let the very narrow definitions society has built around “breakfast” and “snacks” for example to hold you back. There is no reason last night’s leftovers can’t be breakfast! Use your imagination and focus more on nutrition and what your body is telling you it wants/needs in that moment. Make sure to read through all recipes before making your shopping list, there are many ingredient “options” that you may already have on hand or want to substitute. Prepare your shopping list for 2-3 days in advance and get all the shopping done. If you are having a craving for sugar or sweets opt for something with protein and a bit of fat – the Chocolate Dream Fat Bombs work for me every time! Have fun and don’t take it too seriously. It’s just food and it’s meant to be fun Now let’s get cooking shall we!?

http://www.beyouhealthandwellness.ca/


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Breakfast

Oatmeal Breakfast Bowl Serves: 2

Ingredients:

• 1 cup steel-cut oats cooked according to package directions. (Tip: You can cook

ahead of time and double or triple up the batch for a quick breakfast bowl during the

week.)

• Sprinkle of nuts or seeds (about 1 tablespoon) - pumpkin, sunflower, almonds, chia,

walnuts (any nuts/seeds you like or have on hand)

• 1/2 cup berries

• 1/8 to 1/4 cup unsweetened almond, coconut or hemp milk for each bowl (optional)

• Raw honey or maple syrup for taste

• Dash of cinnamon and/or nutmeg (optional)

• Top with fresh berries or other fruit (optional)



Mushroom & Asparagus Frittata Serves: 4

Ingredients:

• 8 eggs, lightly beaten in bowl

• 1 cup sliced fresh mushrooms

• 1 cup asparagus spears, sliced diagonally into 2 inch pieces

• 1 green onion, white and green parts chopped fine

• Add any other vegetables you like – green pepper, finely chopped broccoli, chopped

spinach, etc.

• Grass-fed butter, coconut oil or avocado oil

• Sea salt & fresh ground pepper to taste

• 2-3 tablespoons chopped fresh basil or parsley (use 1-2 tablespoons dried if you don’t

have fresh)

• Fresh melon, seasonal fruit slices or sliced tomatoes (optional for side garnish.)

To Prepare:

Preheat oven to 350 degrees

• In a cast iron or other oven-proof skillet, heat butter/oil and sauté mushrooms and

asparagus until asparagus starts getting crisp (about 3-4 minutes.)

• Add in green onion and continue to sauté another minute.

• Salt and pepper lightly then pour in the eggs (lightly beaten).

• Sprinkle the basil on top.

• Place the skillet into oven and bake for about 5 minutes until centre of frittata is “set”

and the edges easily pull away from the skillet. • Remove skillet and slide frittata onto plate or cutting board.

• Let cool for a few minutes then slice into wedges.

• Serve with sliced fruit or tomatoes on the side.

Baked Avocado Eggs Serves 1-2

Ingredients:

2 eggs

1 ripe avocado

Salt and pepper for seasoning

Directions:

Cut avocado in half and remove the pit.

Scoop out another 1-2 tbsp. of avocado from each side to make room for the egg.

Break 1 egg into each half.



Place in a small baking dish and bake for about 15 minutes (until white is set and yolk is

cooked to your preference) at 425 F.

Top with salt, pepper, salsa, herbs, whatever you like.

Almond Butter Baked Oatmeal – From www.mywholefoodlife.com Serves: 6

Ingredients:

2 cups gluten free rolled oats 1/3 cup almond butter 2 ripe bananas smashed (you can also use 1/2 cup applesauce) 3 Tbsp. maple syrup 1 Tsp. vanilla extract 2-3 Tbsp. almond milk 1/4 cup dark chocolate chips

Directions:

• Preheat oven to 350F • Mix all the dry ingredients in one bowl. • Mix wet into another. • Add wet to dry and mix well. • Grease a muffin tin and spoon batter into each cup until it is about 3/4 full. • Bake in the oven for 15-18 minutes. • Add another little drizzle of honey/maple syrup

Egg-Veggie Scramble Serves: 1

Ingredients:

• 2 eggs • 1 tablespoon olive oil, butter or avocado oil • 2 tablespoons onion, chopped • 1/4 cup mushrooms, sliced • 1/4 to 1/2 cup spinach • 1-2 tablespoons fresh chopped or dried chives • Sea salt & pepper to taste

Directions:

• In a bowl, whisk eggs for 15 seconds (don’t over-beat) • Heat oil/butter over medium heat • Add onions, cook for several minutes, making sure not to burn • Add mushrooms and spinach and cook for another minute. • Stir in eggs and continue to stir in pan, scrambling all ingredients together until desired

doneness.



• Add a little more oil/butter during cooking if needed • Salt & pepper to taste and sprinkle on chives Note: Get creative and use fresh veggie ingredients on hand.

Easy Tempeh Scramble Serves: 2

Make this your own by adding any veggies you like. This is a basic go-to recipe.

Ingredients:

1 cup tempeh chopped into bite-size pieces

1/2 small onion, diced

1 clove minced garlic or 1/2 teaspoon of garlic powder

1/2 green, red or yellow bell pepper, diced

2 tablespoons olive oil, butter or avocado oil

1 tablespoon soy sauce (optional-go for organic, gluten-free, low-sodium options like

Tamari)

2 teaspoons nutritional yeast (optional)

1/2 teaspoon turmeric (optional)

Sea salt and pepper to taste

2 gluten-free tortillas

2 tablespoons salsa - go for natural, no added sugar (optional, for topping tortilla)

2 tablespoons shredded vegan “cheese” (optional, for topping tortilla)

Directions:

• Heat oil/butter and sauté onion, pepper and chopped tempeh for 3-5 minutes, stirring

often.

• Add remaining ingredients, reduce heat to medium and allow to cook 4-7 more

minutes, stirring frequently and add more oil/butter if needed.

• Season with salt and pepper to taste

• Divide the mixture and wrap in warmed tortilla

• Top with salsa and cheese if adding



Hempseed Apricot Chews - From www.wholefoodsmarket.com

Serves 24

Store them in an airtight container in the refrigerator for up to two weeks. Makes a great breakfast or on the go snack. Ingredients:

3 cups (about 1 pound) dried organic apricots, roughly chopped 1 cup chopped pitted dates (I prefer Medjool) 1 cup shelled hempseeds 2 tablespoons lemon juice 1 teaspoon ground nutmeg 1 teaspoon pure vanilla extract Directions:

Line an (8-x-8-inch) pan with parchment paper and set it aside. Pulse all ingredients in a food processor until mixture forms a chunky paste. Transfer to prepared pan and press with a spatula to create an even thickness.

Cover and chill until firm, 1 to 2 hours, and then cut into squares for serving.

Crazy Simple Pancakes

Serves 2

Ingredients:

1 mashed, super ripe banana

2 eggs

1 Tbsp. coconut oil or butter for the pan

Optional additions: 2 Tbsp. ground flax seed or chia seeds, 1

Tsp. cinnamon, 1 Tsp. pure vanilla

Toppings: pure maple syrup, fresh berries

Directions:

Lightly blend all ingredients in a blender until just mixed or…

In a small bowl mash the banana.

Whisk eggs in another bowl and then add to the banana.

Add additional ingredients if using.

Melt coconut oil in pan on medium-low heat.

Add pancake mixture to pan and let set for about 30 seconds or when centre starts to

bubble.

Flip it over and cook another 30 seconds or so.

Top with syrup and berries or other toppings of your choice.


http://www.wholefoodsmarket.com/


Paleo Granola – From www.holisticwellness.ca

No grains or gluten here! Granola does not need to be made with a ton of sugar and

glutinous grains. This recipe is loaded with a ton of hearty nuts and seeds that are full of

healthy omega 3’s.

Ingredients:

1 cup raw almonds

1 cup raw cashews

1/4 cup raw pumpkin seeds

1/4 cup raw sunflower seeds (no shell)

4 tbsp. raw hemp seeds

1/2 cup unsweetened coconut flakes

1/4 cup coconut oil

1/4 cup raw honey

1 tsp vanilla extract

1 tsp cinnamon

1 tsp sea salt

1 cup dried apricots, chopped (or your favorite dried fruit)

Directions:

Set hemp seeds aside in a bowl.

Preheat oven to 275 F

Place the almonds, cashews and coconut flakes in a food processor or blender

and pulse a few times to break into smaller chunks.

Melt the coconut oil, raw honey and vanilla extract together in a medium sized

pot on the stove at medium-low heat.

Once melted together, add the seeds, nuts and coconut flakes and stir to coat

(minus the hemp seeds).

Spread the granola mixture evenly onto a baking sheet lined with parchment

paper and cook for about 20-25 minutes or until lightly browned, stirring once or

twice. Remove from heat and add the dried fruit, sprinkle with sea salt and hemp

seeds.

Slightly stir mixture and press the mixture together to form a flat surface. Let cool for about 20 minutes or until hardened, and then break into chunks and

enjoy!


http://www.holisticwellness.ca/


Chocolate Protein Smoothie

Serves 2

Ingredients:

2 cups unsweetened almond or cashew milk

1 tsp. spirulina powder (optional)

1 frozen banana

½ avocado

1 big handful of baby spinach

¼ cup almond butter or sunflower seed butter

1 heaping tbsp. of cocoa powder (or more if you want it extra chocolatey!)

2 Medjool dates (pitted) – or 1 tbsp. maple syrup

1 tbsp. hemp hearts

4 ice cubes

Raw cacao nibs (optional)

Directions:

Put all ingredients in the blender and blend until smooth. Pour into glasses or jars and

sprinkle a few hemp hearts and raw cacao nibs for added Yum and Crunch factor!

Kale Gone Wild Smoothie

Serves 2

Ingredients:

1 cup unsweetened vanilla almond milk (or milk of choice) 2 large handfuls of kale (about 8 leaves taken off the stalks) 1/3 cup fresh or frozen pineapple cut into pieces (inner core can be used in higher power blenders) ½ frozen banana (or peaches or mango would be nice too) 1/2 ripe avocado 1 scoop protein powder (I like vanilla or regular flavour) 1 cup ice cubes (if fruit is fresh) Directions: Put all ingredients into a blender and blend until smooth

Banana Oat Muffins

These will provide you with lots of slow burning complex carbohydrates, healthy fats

and protein to keep your energy up.

Makes 8-10 – Double the recipe and freeze

Ingredients:



1 3/4 cup rolled oats, ground or processed in a food processor till they turn into oat

flour

1/2 cup rolled oats (unground)

1/2 cup flaxseed meal

1 tablespoon baking powder

1/2 teaspoon cinnamon

1 1/2 scoops vanilla protein powder

Pinch sea salt

3 large, ripe bananas

1 cup almond (unsweetened) milk

1/2 cup apple sauce

1 teaspoon vanilla extract

1 tablespoon melted coconut oil

1/2 cup raisins or chocolate chips

Optional add-ins: ½ cup of sunflower seeds, hemp seeds, chia seeds, or chopped

pumpkin seeds

Directions:

1. Preheat oven to 350 F. Mix all of the dry ingredients in a large mixing bowl.

2. Place the bananas, almond milk, apple sauce, vanilla and coconut oil into a blender

and blend well.

3. Mix wet ingredients into dry till just incorporated. Fold in raisins (or any other add in).

Pour dough into lined muffin cups.

4. Bake muffins for 18 or so minutes, or until lightly golden. Serve.



Flourless Chocolate Muffins – inspired by Beachbody.com

Ingredients:

1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed

3 large eggs

½ cup avocado

½ cup pure maple syrup

1/3 cup unsweetened cocoa powder

1 tsp. baking soda

2 tbsp. hemp seeds

2 tbsp. sunflower seeds

3 Tbsp. coconut oil, melted

1 tsp. pure vanilla extract

1/3 cup dark chocolate chips

Pinch sea salt

Preparation:

1. Preheat oven to 350° F.

2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking

spray; set aside.

3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and

extract in blender or food processor; cover. Blend until smooth.

4. Divide batter among 12 prepared muffin cups.

5. Top each muffin with about four chocolate chips; push into batter.

6. Bake for 18-20 minutes, or until toothpick inserted in center comes out clean.

7. Cool completely and enjoy!



Egg Muffins

Makes 12 Muffins (2 muffins per serving)

Ingredients:

6 whole eggs

1 cup of egg whites

½ tbsp. olive oil

1 cup broccoli, finely ground

1 cup mushroom, finely chopped

½ cup onion, chopped

Sea salt and pepper to taste

Directions:

Preheat oven to 350 degrees.

Grease muffin tin (use oil mister) and set aside.

Using a food processor or blender, pulse the raw broccoli until it’s finely ground, set

aside and chop mushrooms and onions.

Heat frying pan to medium heat and add oil. Sautee mushrooms and onions until

tender. Mix mushroom and onion mixture in with broccoli. Stir to combine.

Using a tablespoon, spoon vegetable mixture into the bottom of each muffin tin.

Combine whole eggs with liquid whites. Whisk until combined.

Pour egg mixture over vegetables until ¾ way full.

Bake for 15 – 20 minutes or until firm. Reheat 2 muffins for breakfast.

Tip: Double the batch and freeze. Wrap 2 in natural parchment paper then toss

into a freezer bag and pull a little bundle out when needed and defrost.



Oatmeal with Fresh Fruit

Makes 2 Servings

Ingredients:

1 cup oatmeal (quick-cook)

2 cups unsweetened almond milk

1/2 cup fresh blueberries

1/2 cup fresh strawberries, sliced

1 tbsp. of chia seeds (ground or whole)

1-2 tbsp. of almond butter

1 tsp. (or more) cinnamon

Directions:

1 Heat oatmeal and almond milk in a small saucepan until cooked. Stir well. Add

almond butter and chia seeds and stir well again.

2 Divide between 2 bowls and toss berries over the oatmeal, then drizzle with the

honey and sprinkle cinnamon.

Apple Chunk Pancakes

Makes 2 Servings

Ingredients:

1 cup plain oatmeal (old fashioned or quick oats, not instant) 4 eggs + 2 whites (1/3 cup

egg whites)

½ cup 2% plain Greek Yogurt

1 tsp cinnamon

4 tsp. ground flax seeds

1 tbsp. raw honey

½ tbsp. baking powder

½ sweet apple (such as Golden Delicious), chopped (½ cup) 1-2 tbsp. of butter or

coconut oil

Directions:

In a blender (or food processor), combine oatmeal, eggs, yogurt, cinnamon, flax seeds

and honey; process until smooth. Add baking powder and process briefly, just enough to

mix it in.



Stir in chopped apple by hand.

Coat a medium skillet with 1 tbsp. of butter/coconut oil and heat over low heat.

Pour ½ cup pancake batter into pan. When pancake is golden underneath (use spatula

to peek), flip and cook for a few minutes on other side.

Transfer cooked pancake to a plate. Heat skillet again with remaining 1 tbsp. of butter

and repeat process with remaining batter to make 4 pancakes.

Serve with 100% maple syrup or a dusting of cinnamon.

Creamy Berry Green Shake

Makes 1 Serving

Ingredients:

1 scoop protein powder

½ cup frozen mixed berries

½ small frozen banana

2 handfuls of spinach

1 cup unsweetened almond milk

1 tbsp. ground chia seeds

1 tbsp. coconut oil

Directions:

Combine all ingredients and blend for until smooth.

Quick “out the door” breakfast options

• One piece of gluten free or sprouted grain toast with nut butter or hummus

• One piece of gluten free or sprouted grain toast with 1/2 mashed avocado and sprinkle

of chia/sesame seeds and sea salt

• Organic brown rice cake with nut/seed butter

• Banana with smear of nut butter

• Homemade granola bars

• Boiled eggs

• Green Smoothies



20 Healthy Snack Ideas

1 Raw almonds, walnuts or cashews (a small palm full is usually a serving)

2 Raw sunflower seeds and raisins

3 Celery and almond butter (peanut butter or sun butter) 1-2 tbsp

4 Rice chips with hummus

5 Organic Tortilla Chips and salsa or guacamole (for those that just HAVE to

have chips).

6 Veggie sticks (celery, carrots, cucumber) and hummus or guacamole

7 Kale chips (make your own) - for recipes visit: AllRecipes.com

8 Zucchini oven chips (make your own)

9 Sweet potato chips or fries (make your own)

10 Apple slices with nut butter

11 Raw pumpkin seed and dried cranberry mix (a small palm full is usually a

serving)

12 Green smoothie with flax or chia seeds

13 Fresh whole fruit

14 Fruit salad

15 Make your own trail mix with raw nuts, seeds and dried fruit (a small palm

full is usually a serving)

16 Salad with a variety of vegetables and olive oil-based dressing

17 Mixed berries drizzled with a bit of raw honey and sprinkled with a

tablespoon of hemp seeds.

18 Nitrate free organic lunch meat wrapped around avocado wedges

19 Sliced banana drizzled with a tablespoon of almond butter and sprinkled

with cinnamon

20.Raw sunflower seed and date mix (a small palm full is usually a serving)



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Desserts & Muffins & Bars

I have been known to have many of these recipes for breakfast or a quick afternoon snack so

mix it up and see what works for you. Hot tip: You will earn some serious “cool Mommy” points if

you serve chocolate or cookies for breakfast!

Almond Power Cookies – From www.meghantelpner.com

Makes: 12 cookies

Ingredients:

1 1/2 cups ground almonds

1/2 cup pecans, finely chopped

1/3 cup shredded dried coconut

1/4 cup maple syrup

1/4 cup coconut oil

1/4 cup dried cranberries (optional)

1/4 cup dairy-free chocolate chips or cacao nibs (optional)

Pinch of sea salt

Directions:

Preheat oven to 350°F

Mix all ingredients together.

Take about 2 tablespoons of dough, roll into a ball, and then flatten on parchment-

lined baking sheet.

Bake until aromatic and slightly browned at the edges, about 20 minutes.

Transfer to cooling rack. They will crisp up as they cool.


http://www.meghantelpner.com/


Cocoa Almond Muffins

Ingredients:

2 1⁄2 cups ground almond flour

3 eggs

3 tbsp. coconut flour

2 tsp baking soda

1⁄4 cup coconut oil

1⁄4 cup honey

1⁄4 cup frozen raspberries or blueberries

3 tbsp. cacao powder

1⁄2 tsp. sea salt

Directions:

Preheat 325F and place muffin liners in a muffin tin.

Mix all ingredients and spoon into muffin tins and bake for 25-30mins or until knife

comes out clean.

Raspberry “Milkshake”

Ingredients:

1 cup unsweetened almond milk

1 cup water (optional depending on how thick you like your shake)

½ cup frozen organic raspberries

Half an avocado

1 tsp organic vanilla extract or powder

1 scoop vanilla protein powder

Directions:

Add everything to your blender and blend until smooth.





Cocoa Almond Fudge Cups

Ingredients:

5 tbsp. cacao powder

1⁄4 cup creamy/crunchy almond butter or sunflower seed butter

1⁄2 can coconut milk

4 tbsp. melted coconut oil

1⁄4 cup maple syrup

1⁄8 tsp sea salt

Directions:

In a small mixer blend cacao powder, coconut milk and melted coconut oil.

Slowly add in maple syrup to taste and salt.

Pour in almond butter and swirl in.

Pour into individual lined muffin tins.

Place in freezer to solidify for 1 hour (but they’re not meant to be eaten frozen).

So Good Chia Pudding

Dessert or Breakfast? You decide it’s great any time of day!

Serves 1

Ingredients:

¾ - 1 cup unsweetened nut or seed milk of choice

2 Tbsp. chia seeds

2 Tsp. hemp hearts

1 Tsp. pure maple syrup or liquid honey

Optional Toppings – fresh berries, walnut pieces

Directions:

Put all ingredients in a bowl and mix. Let stand at least 10

minutes to soften chia seeds.

Add toppings of choice and enjoy!

*This can easily be made the night before and left in the fridge. Then just add a touch

more milk and toppings in the morning and you are ready to go!



Fudgy Flourless Brownies from www.mywholefoodlife.com

Ingredients:

2 cups shredded zucchini

1 cup macadamia butter (or another nut butter)

1 egg

1/3 cup maple syrup

2 tsp vanilla extract

1 cup chocolate chips

3 Tbsp. cocoa powder

1 tsp baking powder

Directions:

Preheat oven to 350F.

In a food processor, combine all the ingredients and mix well.

Pour the batter into a parchment lined pan. I used an 8x8 glass baking dish.

Bake for 45 minutes.

Let the brownies cool completely before removing them from the pan.

Hearty Granola Bars

Hearty, chewy, and crunchy, these wholesome granola bars will fill up the tank and

keep your energy stable. If you are feeding the nut-free crowd, you can easily swap out

the walnuts and almonds for more seeds so no one is left out!

Makes approx.. 14-16 large bars.

Ingredients:

1.5 cups mashed ripe banana (about 3 medium/large bananas)

1 teaspoon pure vanilla extract

2 cups rolled oats (use certified gluten-free if necessary)

1/2-3/4 cup dried cherries or other dried fruit, chopped

1/2 cup walnuts, chopped

1/2 cup sunflower seeds

1/2 cup pepita seeds (shelled pumpkin seeds)

1/2 cup sliced almonds

1/4 cup hulled hemp seeds

1 teaspoon cinnamon

1/4 teaspoon fine grain sea salt, or to taste


http://www.mywholefoodlife.com/


Directions:

Preheat the oven to 350F. Lightly grease a large rectangular baking dish (approx.

8.5" x 12.5") and line with a piece of parchment paper so the bars are easier to lift

out.

In a large bowl, mash the banana until smooth. Stir in the vanilla.

Place the rolled oats into a food processor (or blender on the lowest speed) and

pulse until the oats are coarsely chopped (but still with lots of texture). Stir oats into

the banana mixture.

Chop the walnuts and dried fruit and stir these and the rest of the ingredients into the

banana-oat mixture until thoroughly combined.

Spoon mixture into prepared dish. Press down until compacted and smooth out with

hands until even. Use a pastry roller to smooth out if desired.

Bake for 23-27 minutes until firm and lightly golden along the edge. Place dish on a

cooling rack for 10 minutes then carefully slide a knife to loosen the ends and lift out.

Slice into bars once they are cool.

They keep for weeks in the freezer

Maca Choco Flax Balls

Serves 4

Ingredients:

¼ cup ground flaxseeds

2 tbsp. tahini

2 tbsp. sesame seeds

6 large fresh medjool dates

2 tbsp. dark cocoa powder or raw cacao

1 tbsp. maca powder (don’t use if pregnant or breastfeeding)

2 tsp virgin coconut oil

Directions:

Place the flaxseeds, tahini and sesame seeds in the bowl of a high-powered

blender or food processor, and process until well combined.

Add the rest of the ingredients.

Process until a ball forms. You might have to scrape down the sides.

Take the ball out and place on a plate.

Roll into smaller 1-inch balls.

Store in refrigerator



Chocolate Protein Pumpkin Seed Cookies

Ingredients:

1/3 cup maple syrup or honey

1 tsp. chia seeds

¼ cup coconut oil

1 tsp. vanilla

1 ½ cups raw pumpkin seeds, ground*

3 tbsp. cocoa

¼ cup arrowroot flour

½ tsp. baking soda

¼ tsp. salt (Himalayan or sea salt is preferred)

¼ cup dark chocolate chips (optional)

Directions:

Preheat oven to 350F.

Line 2 baking sheets with parchment paper.

In a small bowl, combine maple syrup (or honey) and chia seeds. Set aside.

In a large bowl, beat the coconut oil with a fork until soft and fluffy.

Add the vanilla and the maple syrup-seed mixture, and mix until smooth.

Add all other ingredients (except chocolate chips) and mix until dough-like.

Stir in chocolate chips (if using).

Create tablespoon-size cookie dough balls on the baking sheets, and flatten slightly.

Bake 10-12 minutes until firm and browned on edges.

Cookies will harden as they cool.

Fruit Dipping Chocolate Sauce

If you NEED chocolate, give this a go. This also makes a nice glaze on granola bars or

muffins if left to cool. Just be sure to store in the refrigerator or freezer or the glaze will

melt.

Ingredients:

1 cup coconut oil

½ raw cacao powder (or cocoa)

¼ cup pure maple syrup

½ tsp vanilla (optional)

Directions: Warm on low heat in a small sauce pan. Stirring frequently until mixed.



Flourless, nut-free Chocolate Chip Cookies

They taste great I promise!

Ingredients:

1½ cups sunflower seed butter (see notes) ¼ cup + 1 Tbsp. maple syrup 1 tsp pure vanilla extract ¼ tsp sea salt ¼ cup dark chocolate chips 1 egg 1 tsp cinnamon 2 Tbsp. hemp seeds

Directions:

1. Preheat oven to 350F

2. In a food processor, combine all the ingredients, except for the chocolate chips

3. Pulse until everything is mixed then add in the chocolate chips and pulse again

until mixed through

4. Drop cookies onto a parchment lined baking sheet. Approximately 1tbsp./cookie

5. Press down the cookies with a wet fork (to help prevent it from sticking)

6. Bake for 10 minutes or until golden brown.

7. Let cool completely before removing from the cookie sheet. They will harden as

they cool.

8. Store in an airtight container for up to 2 weeks.

9. You can also freeze them for longer.

Notes: **You can buy sunflower seed butter at most health food stores. Or you can also easily make it by grinding up 2 cups of raw sunflowers for about 5-10 minutes in a food processor.

** This recipe also works well with a nut butter of your choice – just ensure it is well

mixed to prevent excess oil or the cookies getting too dry.



Chocolate Dream Fat Bombs

Don’t let the name freak you out! I talk A LOT about the importance of including a good

amount of healthy fats in our diet to support mood, weight loss (yes, eating more fat can

help you LOSE weight!), hormone balance and more. These beauties are so delicious

and are bursting with healthy fat and protein that are the perfect anti-dote when a

craving strikes. You can substitute any nut or seed butter you like here.

Makes approx. 16 mini-muffin bombs

Ingredients:

½ cup sunflower butter

½ cup coconut oil

4 Tbsp. grass fed butter or coconut butter

3 Tbsp. + 1 tsp. raw cacao or regular cocoa

1.5 Tbsp. pure maple syrup

Pinch of sea salt

½ tsp. pure vanilla extract (optional)

½ tsp. cinnamon (or more to taste)

1 Tbsp. hemp seeds

1 tsp. Maca powder (optional – do not use if pregnant or breastfeeding)

Directions:

In a small pot on medium-low heat, combine all ingredients and stir continuously until

melted and mixed well. Pour into a mini muffin pan (use liners or grease with coconut

oil) and place in the freezer until frozen (about 30-60 minutes). These will melt a bit at

room temperature so they are best kept in the refrigerator or freezer and enjoyed right

away. They don’t freeze completely solid so are super great to eat from frozen.



Other Dessert/”Treat” Ideas

- Pureed frozen banana, frozen berries, coconut milk and maple syrup for “ice

cream”

- Cut up apples sprinkled with cinnamon

- 1 square dark chocolate (at least 70% cocoa)

- ½ cup coconut yogurt with fresh berries and crushed walnuts

- Fruity herbal tea

- Soda water mixed with pure blueberry or pomegranate juice and a squeeze of

lime

______________________________________

Healing Drinks & Coffee Alternatives

Lemon Water

Give your liver a little love and get hydrating first thing with a glass of lemon water. We

spend all night detoxifying which leaves us dehydrated and in need of getting things

moving through and out.

Drinking a glass of warm or room temperature water with a squeeze of lemon (about ¼ -

1/2 of a lemon squeezed) is a great way to gently and effectively kick start your

digestive system and liver.

The antioxidants and the vitamin C in the lemon juice also support immunity, cell repair

(think healthy looking skin) and energy.

For an added boost add a dash of cayenne pepper and a tsp. of liquid honey to taste.



Chia Water

Add some fiber, Omega 3s and protein to your water with Chia!

Directions:

Fill a mason jar or glass with filtered water.

Add 2 Tbsp. chia seeds and stir or put lid on and shake

Optional – squeeze of a ¼ lemon or lime juice, 1 tsp. honey or pure

maple syrup

Let sit for at least 10 minutes to soften the seeds. Then drink and enjoy!

Soothing Golden Milk

This drink is perfect to have in the evening after a long day to help repair nerves, plus it

has some major anti-inflammatory action that is excellent for digestion

Serves 1

I Ingredients:

1 cup nut milk of your choice (unsweetened)

1 tsp turmeric powder

½ tsp cinnamon, or more to taste

¼ tsp dried ginger or 1 tsp. fresh grated

2 tsp coconut oil

2 tsp. raw honey

Pinch of cracked pepper (the piperine in pepper helps to increase the bioavailability of

the turmeric)

Directions:

In a pot mix together nut milk, spices and stevia or honey. Combine well.

Turn up heat to high and bring to a boil.

Once boiled, take off the stove, add coconut oil and with a hand blender, froth up until

foamy like a latte.



Got Matcha?

I have seriously never felt SO clear headed then when I started drinking matcha in the

morning instead of coffee. Matcha contains something called L-theanine which gives

you the feeling of being alert yet calm, vs. the alert and jittery that coffee can often

produce. It is also rich in Rich in antioxidants and EGCG; helps to boost metabolism,

improve skin and provide all day energy with increased focus.



Got Maca?

This has become my go-to

afternoon drink.

Maca is referred to as Peruvian

ginseng and is known for its

ability to balance hormones

and support the body's ability

to adapt to stress.

It has also been shown to

improve sexual function in both

men and women and is widely

touted as an aphrodisiac (who

doesn't like that!?)

Maca is a good source of

Omega 3 fatty acids which are

known to support mood and

overall brain health. Maca has

also been shown to increase bone density.

*Maca should not be consumed during pregnancy.

Vanilla Maca Latte

Serves 1

Ingredients:

1.5 cup cashew milk unsweetened

1 tsp pure organic vanilla extract

1.5 tsp maca powder

1-2 tsp. cinnamon

1 tsp. honey or pure maple syrup to sweeten

Pinch of sea salt

Directions:

Warm milk in a small pot to desired temperature.

Add remaining ingredients and blend with a hand blender until mixed and frothy.

Enjoy!



Warm Matcha Protein Latte

Serves 1

Ingredients:

1.5 cups unsweetened cashew milk

1 medjool date (or 2 depending on how sweet you like it)

1 tsp matcha powder

1 large handful of baby spinach

½-1 scoop vanilla protein powder

Directions:

Blend on high until mixed and dates and smooth. Warm on the stove top to desired

temperature (be sure not to boil as it will limit the nutrition of the matcha powder)

Blended with ice this makes a very satisfying cold drink too!

Herbal Teas

Who says it has to be all water all the time? Un-caffeinated herbal teas count toward the

goal of at least 2L of water each day so get brewing! Here are a few of my favourites

you might want to try…

Nettle

Milk Thistle

Oat Straw

Chamomile

Rooibos

Dandelion Root

Ginger

Herbal Tea Tips:

Brew the tea for at least 15 minutes and then squeeze the bag to get all the

goodness (if not using whole leaf)

Brew large batches in mason jars and store in the fridge (after it’s steeped and

cooled) for delicious cold tea

Brew with peppermint or fruit teas for flavour



Homemade Nut Milk Recipe

The non-dairy nut and seed milks you buy from stores are highly processed. While

convenient, they are often full of sugar (always buy unsweetened), thickeners,

emulsifiers and flavours, some of which are being questioned for

their health implications. While they may or may not be safe, we can

all agree they are NOT whole foods!

So, I recommend that you at least give making your own nut/seed

milk a try. It is super simple, better for you and often cheaper than

buying it from the store. There are plenty of recipes out there to

variations on flavours, so once you get the basic recipe down the sky

is the limit!

Makes approx. 4 cups of almond milk

Ingredients:

1 cup of raw organic almonds 6 cups of filtered water Pinch of sea salt 1 teaspoon of organic vanilla extract (optional) 2 Medjool dates (pits removed) Directions:

*Soak 1 cup of almonds in a glass container in the fridge overnight. In the morning, drain the soak water and rinse the almonds (don’t skip this step!); place

them in the blender with other ingredients and blend until frothy and white.

Strain the milk through a fine mesh “nut bag”, cheese cloth or fine stainless strainer and

pour into a glass pitcher or mason jars.

**Soaking the nuts/seeds is an important step because it makes the almonds sweeter,

more nutritious and easier to digest. Soaking for at least 8 hours actually starts the

sprouting process which activates enzymes in the almonds aiding digestion.

*Save the almond meal and use it in baking or throw it in a smoothie for extra protein and

fiber

Substitution Ideas:

- Try the above recipe with hemp hearts, cashews, walnuts or Brazil nuts. A

combination of any of them works too. Experiment and figure out your favourite.

- It’s a good idea to rotate your milk fairly frequently and fun to try different

flavours.

- Experiment with other flavour add ins too – cinnamon, nutmeg, maple syrup,

coconut oil, etc.


Documents

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