Chickpea Curry & Cauliflower Rice


If you’re looking for an easy, veggie packed and delicious curry, click here and check out my latest recipe for Chickpea Curry.  For a grain, free base to serve it on, also give Cauliflower Rice a try!


Pumpkin Chocolate Chip Muffins

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Just in time for Halloween, I have for you, another delectable muffin recipe!

Not overly pumpkin flavoured — these moist, nutritious muffins make for a wonderful fall and winter treat or to go along with breakfast.

Here’s how you scare up these bad boys:

Pumpkin Chocolate Chip Muffins

1.5 cups spelt flour

1 cup large oats

1/2 cup chia seeds

1 tsp aluminum free baking powder

1 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp ground dry ginger

1/2 cup melted coconut oil

1 egg or whisk 2 tbsp ground flax seed + 6 tbsp water as an egg replacement

1/2 cup raw honey

1 cup pumpkin puree

1 cup dairy free chocolate chips or raisins


Preheat oven to 375 F.  Mix all the dry ingredients until well combined.  Mix all the wet ingredients until well combined.  Mix the dry and the wet ingredients together until well combined.  (You may notice I use a quick and dirty baking method… a baker I am not… but these things still seem to turn out! 😛 )

Spoon badder into muffin cups lined muffin tin… make them as big or as little as you like.

Bake for 20 minutes until cooked in the centre and golden on top.

Let cool and remove from muffin tins.


Muahahahaha… Happy Healthy Halloween!!!

Chocolate Pudding


There are so many ways to make a healthy, nutritious chocolate pudding.  I featured a couple recipe variations for this decadent dessert but I just tried this great recipe from The Rawtarian and it was great!

I love recipes like this because they can be enjoyed so many ways…

  • Snack
  • Dessert
  • Breakfast!  Yes!  Breakfast… Chocolate lovers rejoice

And there are a few ways to jazz this treat up and increase it’s nutrient density…

  • Topped with your favourite fresh fruit
  • Sprinkled with coconut flakes
  • Sprinkled with goji berries or chopped nuts and seeds

A recipe like this can be doubled to have a few servings for the week.  This way it’s ready to go for lunch, work, after a workout, a late night snack or for breakfast!


The Poop Scoop


There is something Naturopathic Doctors are well known for among their patients.  Our discussions around digestion.  Healthy digestion is paramount for optimal health.  So… we want to know all about your poop.

Constipation is a common problem but it is very important to resolve this condition.  Sluggish gut function ultimately leads to the pooling of toxicity in the body.  If you can’t get it out, it re-circulates.  Makes sense.

This can lead to further deterioration of the gut, congestion of the liver, bad breath, water retention, skin problems, immune weakening and much more.

Many people feel squeamish talking about it.  In my office, we go there.  The more we understand the health of what’s going on in there, we can more easily uncover what each person needs and give health education to help them feel amazingly healthy.

Here’s my TOP 5 Poop Solutions:

  1. Free Your Mind
    • Stress is a major contributor to constipation.  Have you ever heard of the term “rest and digest”?  The digestive tract depends on downtime (mental and physical) to get it’s job done.  When we are all tied up being busy and important, blood flow to the digestive tract can be restricted and the musculature that is part of this organ constricts.
    • Hmmm… let’s see… contraction, restriction… that doesn’t sound like an environment for flow.
    • Also holding on to negative emotions (i.e. anger, grief, hatred, fear, resentment) can also restrict and constrict the gut.  Finding ways to let this go through healthy outlets like exercise, yoga, counselling, deep breathing, qi gong, tai chi, prayer or meditation is a top priority for gut health.

2. Hydrate

  • Drinking enough water cannot be understated.
  • Health Canada recommends 8-10 glasses of water a day.  This equal 2.0-2.5 LITRES of water.  Remember to drink clean filtered water.  Herbal teas count, too.
  • Water helps to flush the colon of stool.   ‘Nuff said.

3. Eat Roughage – Non Salad Veggies & Chia Seed

  • I’ve posted before and I’ll post it again… including a healthy dose of non-salad veggies such as broccoli, cauliflower, cabbage, green beans, asparagus, zucchini, cucumbers, celery, and so on, has way more clout that lettuce.
  • Salad greens are mainly water and do not contain much fiber.  Non salad greens contain lots of fiber and a little bit of water.  To strengthen your gut and provide the roughage needed to push the stool through we need a healthy dose of plant fiber.
  • Not to mention, choosing plant fiber from real food over taking a fiber supplement like metamucil will also provide us with a plethora of nutrients.
  • I also recommend adding 2 tbsp chia seed everyday for people who are chronically constipated.

4. Probiotics

  • Introducing health gut flora back in to the system can help relieve constipation.
  • Buyer beware: not all probiotics are effective.  Email me for more information.

5. Follow a Routine

  • Meal routine, sleep routine, exercise routine = poop routine.
  • Many people who find themselves out of synch will inevitably find their bowels out of synch.
  • Our bodies CRAVE routine.  We may not realize it when we have lost that in our lives, but once we get back to it, we feel so much better and things fall into place.

If you are already doing these things, have tried them and haven’t had success or aren’t sure were to start, talk with a Naturopathic Doctor to explore other safe, effective and balancing treatment options that are the best fit for you.  For more information, feel free to email me at



Sweet Chilli Heat Veggies

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Here’s a quickie and a goodie for all of you out there who enjoy sweet and spicy.

This is a fast and simple roasted cauliflower and broccoli recipe that has just three ingredients: olive oil, maple syrup and Franks red hot sauce.  That’s it!

Here’s how to get it done:

Preheat oven to 425 degrees F.  Chop cauliflower and broccoli up into pieces.  Mix 1 part olive oil, 1 part maple syrup and 1 part Franks hot sauce.  Make enough of the mixture to coat the veggies well.

Transfer veggies to a bowl.  Toss with sweet chilli heat mixture.  Make a little extra sauce if needed.

Roast veggies for 25 minutes on a parchment lined cookie sheet or a cast iron roasting dish.  Enjoy!

This recipe will make you have a whole new appreciation for broccoli and cauliflower… Ka-Pow!

Best Muffins Ever!

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In the last few weeks I’ve been featuring some different breakfast options that break out of the conventional breakfast go-to’s of bagels, toast and cereal.  Today’s recipe helps take the place of the classic carbohydrate breakfast options.  Todays recipe is… THE BEST MUFFIN EVER!!!

This recipe has been developed by moi to offer a healthier more nutritious muffin.  This muffin is super easy to make and is incredibly moist, delicious and satisfying!!

Check out the recipe here and prepare to be amazed…BEST MUFFIN EVER!

Quick Hot Rice Cereal


Here’s a great spin on a hot breakfast cereal that breaks free from oatmeal.  I have nothing against oatmeal, it’s high in fiber and makes for a sustaining breakfast option.  You can dress it up and dress it down.  People love their oatmeal.

However, like any grain, it is important to switch it up.  Eating the same grain, a number of days in a row, for weeks or months on end, may cause your body to become irritated by it.

I thought this recipe would be timely.  It’s an excellent gluten and dairy free alternative to oatmeal.  It offers up the same warm, comforting and nourishing type of breakfast.  In addition, it has those great fall flavours of cinnamon and nutmeg.

Bring some variety into your breakfast options and give this one a try!

Quick Hot Rice Cereal

1 cup of cooked brown rice (cooked in advance… I prepare a few servings worth so I can use it in a few different ways)

2 cups of almond milk + a little more if needed (try making your own…fresh!)

1 handful raisins (give or take if you like ’em)

1 tbsp chia seeds

1/2 tsp cinnamon

Pinch of nutmeg

1-2 tbsp maple syrup or honey

2 tbsp hemp seeds

Directions: Simmer cooked rice, almond milk, raisins, chia seed, cinnamon and nutmeg for a 3-4 minutes on low in a small saucepan.  Remove and place in bowl.  Stir in a little more milk based on desired consistency.  Drizzle with maple syrup or honey to taste.  Stir in hemp seeds.  Done.  Enjoy it at home or take it to go! 🙂

Dress It Up: Put some twists on this recipe by adding or stirring in fresh fruit like banana slices.  Or simmer apple, pear or peach cubes in with the rice and almond milk mixture. Or fold in walnuts, pecans, dates, or other dried fruit, nuts or seeds.  The options are endless!  Give these a try and your taste buds will thank you!