Avocado Tomato Sandwich


Version 1 with Mashed Avocado … Yum!


I’m on a roll with my sandwich posts! ūüėČ

This is one of my absolute favourite sandwiches! ¬†There’s something about this sandwich that reminds me of summer. ¬†It must be it’s cool, easy nature and delightful flavours.

This vegan sandwich is packed with nutrition and sure to hit the spot.

Here it is…


2 pieces of toasted Spouted Grain Bread (I used Sprouted Grain English Muffins for the pictures)

1 slice of heirloom tomato

a few slices of avocado


salt + pepper

Assembly: Coat insides of toast with hummus. Layer tomato slice and avocado slices…or alternatively…mash up avocado and add a dollop on top. ¬†Season with salt and pepper. ¬†Leave open faced, or put top toast on, and enjoy!


Creamy Tomato & Red Pepper Soup with Rice


I just enjoyed a warm and hearty bowl of homemade soup and it was perfect for a snowy day like today.

I’ve posted tomato soup recipes before, but this one is a little different. ¬†I’m always looking for easy ways to tweak a recipe and turn it into something new.

This latest incarnation of tomato and red pepper soup is truly just a simple vegetable soup that is blended with coconut milk added to give it a creaminess.  The addition of the brown rice increases its nutrient density and maks it a really sustaining meal.

Here’s how I made this simple and flavourful soup…

Step #1

Prepare brown rice.  Set up your rice cooker or start cooking brown rice as per directions on rice packaging or to your liking.

Step #2

In a large soup pot, sauté classic chopped soup veggies (e.g. one of each carrot, celery, onion) + 1-2 bell peppers (e.g. red, yellow, orange or a mix of these)  in a tablespoon of olive oil and a couple table spoons of water or broth (veg or chicken) until tender crisp.  While sautéing sprinkle in a teaspoon of each: powdered sage, powdered thyme, paprika, sea salt.

Step #3

Add in a “no salt added” can of crushed tomatoes with juice.

Step #4

Add in 500 mL water, vegetable or chicken broth.  Stir everything together and simmer on medium heat until vegetables are soft.

Step #5

Once soup vegetables are soft use and immersion blender or upright blender to blend the soup.

Step #6

Once soup is blended stir in 1 can of coconut milk.  Stir in the cooked brown rice.  Simmer for 10-15 minutes to cook soup, coconut milk and rice together.  Season with sea salt and pepper to taste.

This soup makes a delicious dairy-free dish that is silky but without being heavy.  The blended vegetables also give it excellent plant fiber content.  This is a wholesome soup that is sure to be just right on wintery days like today.

Day 29! Three’s A Magical Charm


So the month is almost up but I’ve got to tell you… green smoothies can have a magical effect on small children. ¬†I’m not kidding. ¬†It happened to us!

This morning I was greeted by my five year old son and a discussion about breakfast… it went something like this:

Me: “Good Morning, Sweetheart. ¬†We are going to have breakfast soon.”

My big boy: “Mommy, can I have a chocolate smoothie?”

* It just so happened that the green smoothie of the day WAS a chocolate (green) smoothie.  See!  The MAGIC!

Me: “Of course, sweet pea!” (Trying to contain my excitement.)

* This smoothie also had spinach, hemp seeds, chia seeds along with the goodies of a frozen banana, raw cacao powder and medjool dates.

THEN… MORE magic… In comes my little two year old…

My little boy: ¬†“Mommy, I want a cho-co-late smoooothie, toooo.”

Me: “Absolutely!”

So over to the blender I go… I blend up a double batch. ¬†I’m thinking it’s looking a little on the green side, but i don’t let on. ¬†ūüėČ

I serve it up… my little guy goes “Mommy… this smoothie is green.” ¬†Leave it to the littlest one to call me out on it. :S

Me: “Yes it is sweetheart, but it’s a chocolate smoothie… try it.” ¬†(fingers crossed)

And they both sipped merrily away!

Success!  MAGIC!  Something green, great and divine.


I guess the cool thing that I see repeatedly, not only in my own family but in the family lives of my patients, too, is that doing something healthy everyday around your family can eventually have a trickle effect. ¬†I can pique curiosity. ¬†It starts to become routine. ¬†And it might even be something that everyone tries. ¬†That’s the magic of the simple healthy things we do. ¬†They have a stealthy quality to them… so unassuming… but they have the ability to sneak in and before you know it… your kids are drinking green smoothies with you! ūüôā




Day 22! Green Smoothie Challenge

photo 1

Hey Spidey! ¬†Get your hands off my green smoothie! ūüôā


Today is day 22 of the Green Smoothie Challenge by tuja wellness and we are rounding the bend. ¬†It has been a great few weeks of green smoothies! ¬†It’s awesome to get a fresh dose of healthy greens in a yummy smoothie everyday.


And… there are two really special things that happened today…


1) I realized that Monday Green Smoothies are the best! ¬†I think some of my favourite smoothie recipes were featured on a Monday. ¬†Today’s was a blend of banana, mango, coconut and almond milk with spinach blended in. ¬†It was a sublime start to the week. ūüôā

2) It’s Day 22! ¬†And you know what they say… if you do something for 21 days it becomes a habit. ¬†Although¬†green smoothies have always been a part of my life… it’s been a while since I’ve done a green smoothie everyday. ¬†As of day 22, I’m going to keep this good thing going beyond the challenge. ¬†ūüôā

You can still join in the smoothie challenge!  Sign up here: 30 Day Smoothie Challenge

Day 8! 30 Day Green Smoothie Challenge

smoothie pic

This green smoothie challenge does a body good! ¬†I’m loving all the recipe ideas… who knew that Green Smoothies had so many variations!

Today’s recipe was awesome… Eva’s Go-To Smoothie. ¬†It was perfect for a busy monday morning! ¬†It was designed by Eva Redpath, a Canadian elite fitness trainer.

My smoothie today was:

1 cup water

1/2 cup almond milk

1/2 frozen banana

4 pitted medjool dates

1 scoop of my favourite Greens Powder

Blend and go!

Sign up for the challenge to get daily green smoothie recipes and resources here:  30 Day Green Smoothie Challenge.


My recipe contribution is appearing TOMORROW! ¬†For those of you who want a sneak peak… let’s just say… in true form… Chocolate is the new Green. ūüôā




photo 1Hey Everyone! ¬†Today is the first day of the 30 Day Green Smoothie Challenge from tuja wellness. ¬†A tropical green smoothie….and it is heavenly!

They have been great getting us ready for today with awesome resources and I made my first smoothie of the challenge this morning.

I improvised a bit with my version… I used coconut milk instead of coconut water, lancinato kale instead of the greens powder and I nixed the protein powder today (because I’m all out)… but this is why this challenge is so great! ¬†The recipes are well constructed, so whether I follow them exactly or use them as inspiration, I am still getting a nutritious green smoothie every day.

I can’t wait to see what smoothie tomorrow brings!

My smoothie is set to be featured next Tuesday! ¬†But until then… there is a week of awesome recipes that you will receive… but you have to sign up!

photo 2

Chocolate Fudgsciles – Recipe Update!



Talk about the one that got away! ¬†That post was just jumping to go. ¬†lol. ¬†Here’s a picture of our homemade the fudgsicles, which I didn’t get a chance to add to the last post.

And… RECIPE UPDATE… use 1 1/2 (1.5) cups of almond milk rather than the 1/2 cup noted in the original post. ¬†I have included the revised recipe below. ¬†These were too easy… and they taste great. ¬†Enjoy!


2 avocados

1/2 cup raw cacao powder

1/4 cup maple syrup

2 tsp vanilla extract

1 + 1/2 cup almond milk

Blend until smooth. Pour into popsicle molds. Freeze for at least 3 hours, or until frozen. Enjoy!