These simple, vegan, antioxidant and magnesium rich cacao pancakes are delicious any day of the week! I like to make a batch and freeze them to switch up our breakfast during the week and of course they are perfect for weekends too;)  The kids absolutely love them and they can be topped with just about anything. I served these with wild blueberries, crushed natural almonds, cacao nibs and pure maple syrup. Below is the 5 ingredient recipe.

• 2 cups organic rolled or quick oats
• 4 tbs cacao powder
• 1 cup vanilla rice milk (I used a brand called Natura Organic/unsweetened is fine too)
•  2 ripe (or overripe) bananas
• 3 flax eggs (1 tbs flax meal to 3 tbs water mix and let sit 10 minutes to form)
• coconut oil (for cooking)

Directions

1. in your high-speed blender or food-processor, blend oats into a flour
2. add 4 tbs of cacao powder
3. add 2 ripe bananas
4. pour in 1 cup of vanilla rice milk
5. add 3 flax eggs and blend all until well mixed
6. cook over stovetop on medium heat using coconut oil
7. serve with any fruit topping of choice and pure maple syrup

This is the perfect “I don’t know what to make kinda meal.” It’s fast, easy and everyone likes it. I think it’s important to use organic eggs because like anything that comes from an animal source, we are essentially eating what they’ve been fed. There are so many health benefits to eggs from B-vitamins to good fats and protein and a lot of it is in the yolk. I used to think having only egg-whites was better/healthier, but I really was depriving myself of all the nutrients the yolk has to offer.

In this recipe I used Nutritional Yeast to make this dish even more nutritionally dense. This is a deactivated yeast which is completely different than the baking yeast most people are allergic to. This yeast is grown on molasses and dried which deactivates it. It looks like yellow flakes and has a cheesy/nutty smell. You can find it at Health Food Stores or Bulk Food stores. Most vegans (people who choose to solely eat a plant-based diet) turn to Nutritional Yeast as a way to get an ample amount of B-vitamins, more specifically B12. Since no plant food contains B12, it’s important to have foods fortified with it.

I love adding it to soups, eggs or pasta. Although I am not a vegan and this is not a vegan recipe, I still like to add Nutritional Yeast in recipes where I can.  In this recipe you can switch the cheese for Nutritional Yeast.

• 4-6 organic eggs
• 1/2 cup organic milk or non-dairy milk and or veggie broth
• 2-3 tbs of Nutritional Yeast and or 1/3 cup grated aged cheddar
• 2 tbs of olive oil and salt/pepper to taste
• 1/4 cup chopped red or white onions
• 3 mushrooms thinly sliced
• handful of spinach overtop

Directions

1. beat eggs and add all above ingredients and place into an medium size (8″ round x 2″ deep) oven-safe ceramic or glass cookware.
2. add spinach overtop
3. place in your oven @350f for 20 min.

You may not love brussels sprouts because they have a distinct sulfur smell like their cabbage siblings, but anything smelly is actually really good for you!  Cruciferous veggies are high in sulfur and contain antioxidants, (think broccoli/kale/cauliflower/bok choy) which helps to promote collagen, as well as reduce risks of cancer and heart-disease.  They are an excellent source Vitamin C which we all need more of during the long Winter months, and although they can taste a bit bitter, adding some sweetness makes them easier to eat. Most people enjoy them stir-fried or deep-fried and extra crispy, but they are just as delicious and much better for your health if they are baked.  For this recipe they aren’t fully baked, but I promise they will be delicious!

• 2 cups whole brussels sprouts
• dried cranberries
• 1/2 cup hazelnuts (roasted in oven 20min @400f)
• coarse sea-salt/ground pepper
• olive oil
• half a lemon
• pure maple syrup

Directions

1. wash, dry and thinly slice brussels sprouts and place them on your baking tray
2. drizzle olive oil and coarse sea-salt and broil on high for no more than 5-7 minutes
3. place in your serving platter and add previously roasted hazelnuts
4. squeeze the juice of half a lemon, drizzle more olive olive/salt/pepper plus 2 tbs of pure maple syrup
5. top with a desired amount of dried cranberries and enjoy!

I put a twist on those extra rich tasting rum-balls by making a super-simple and clean no-bake version! This 5 ingredient recipe made approx. 18 balls and I only used one tbs of rum! (You can totally use more if you need a stronger taste or switch it for a few drops of  pure organic vanilla extract). These treats are wheat, dairy, egg and refined-sugar free:)  If you’re looking for something real quick to whip up for your next event here it is:

• 2 cups rolled oats
• 1 cup pitted dates (soaked prior to use for 30min. in a bowl of water)
• 1 tbs rum plus 2 tbs water
•  1/2 cup natural walnut pieces
• 3/4 cup cacao nibs (to roll in)

Directions

1. in your high-speed blender or food-processor, blend oats into a flour
2. add soaked dates (without water) and continue blending until dough begins to form in your blender
3. add 1 tbs rum and 2 tbs water (add more if you prefer a more moist dough)
4. either manually mix walnut pieces into dough, or use the pulse button on your blender until they are evenly distributed
5. form balls and roll into cacao nibs (wet hands when rolling if you prefer a stickier dough)

Chickpeas are an excellent source of plant-protein. They are very high in fiber which is important for gut and heart-health and they also help to control blood-sugar levels. You may find it odd to use chickpeas in a treat, however, since they are naturally sweet tasting with a potato-like texture once blended they are really delicious when used in baking.

I like using dried chickpeas which I then soak for at least 12hrs to get rid of the undigestible sugars that often cause gas or bloating in some people. Once my chickpeas are cooked (boiled) I can use them in various dishes all week long. You can also use canned chickpeas for this recipe.

• 2 cups cooked chickpeas
• 4 tbs (generous) natural peanut-butter
• 1/4 cup (or more if you prefer) pure maple-syrup
•  pinch of Himalayan fine sea salt and cinnamon (optional)
• 3 drops natural vanilla extract
• handful of chocolate chips (I prefer Enjoy Life or Camino brands)

Directions

1. place all the above (except chocolate-chips) in your blender
2. blend until everything is well mixed
3. stir in chocolate chips
4. place a tsp amount size cookie on your baking tray
5. bake @350f for 20min. (should make appox. 20 or more cookies)

Squash is one of my favourite warming and tasting veggies. I slice it in half, remove the seeds and bake it faced down at 400f and it usually takes at least 40min. to cook or more depending on size.  If you can easily poke it with a fork, you know it’s ready.  You can pretty much stuff squash with anything you want or puree it into a soup. Stuff it with rice, quinoa or wheat-berry salad, or enjoy it with greek yogurt and honey.   Whether you go the sweet or savoury route, it’s delicious tasting nonetheless. For this recipe, I filled it with a wheat-berry salad (that I usually make in the spring and summer months), but I thought the nutty flavour wheat-berries have really compliment the squash well for this time of year.

Wheat-berries consist of the full wheat kernel (the bran, the germ and the endosperm) which makes them highly nutritious because they haven’t undergone any processing. High in protein, fiber and iron, they have a real nutty texture and flavour that I gravitate to.  They do take particularly long to cook (at least 50 min.), so be prepared for that.  You have to bring them to a boil and reduce to medium heat and let them simmer for about an hour.  This salad is great on its own, and it can really be enjoyed all year round.

• 2 cups cooked wheat berries
• handful (or more) of dried cranberries
• handful chopped natural walnuts
• 1/4 cup olive oil
• salt/pepper to taste
• 1 thinly chopped celery stalk
• 1/4 cup chopped red or green onions
• 1 tbs of liquid honey
• 1 tsp honey-mustard (optional)

Directions

1. mix all ingredients and keep refrigerated
2. fill (already baked) acorn squash with wheat-berry salad or enjoy on its own
3. squash can be eaten warmed (with added organic butter or ghee) or at room temperature, while the wheat-berry is best served at room-temperature or cold on it’s own

Maca is a superfood I really love because it serves a lot of purposes. I think picking superfoods can be overwhelming but this one is an easy addition to your diet because it actually tastes good. The biggest pro for me was that it’s an adaptogen, meaning it really goes to the areas that your body needs it most. It’s known for being hormone balancing, providing you with more physical energy and and mental clarity.  More so, it’s a complete protein and also has more calcium than milk. Coming from the radish family, the root of the Maca is usually made into powder which you can easily add to your smoothies. A lot of people think that Maca has a butterscotch taste, and I would have to agree. I’ve also added it to my lattes, along with honey or pure maple-syrup and it’s a great combo! The colour and smell of yellow Maca powder reminds me of Fall and so I thought a Fall-tasting smoothie would be appropriate;) I usually do my smoothies post-workout or for an afternoon snack, however, you can totally enjoy this for breakfast too!

• 1 cup organic coconut milk
• 2 tbs organic peanut butter (I like the company Nuts to You)
• 1 ripe banana
• cinnamon to taste
• 1 bosc pear
• 1 tbs Maca Root powder
• 3 ice cubes
• blend all the above and enjoy! (topped with toasted coconut flakes and hemp-seeds)

I’m used to being on-the-go, doing things pretty fast, having a packed schedule and being high-energy. While I credit keeping active for not only keeping me fit, but providing me with super-mom energy, it also has its downfalls.

My muscles are used to contraction. They are used to feeling sore and tight and they are used to being used. The problem with me is that when stressful situations occur, my automatic response is to tense my muscles, especially in my upper-body. Muscle tension is not fun in any area of the body. In fact, it’s taxing and it’s exhausting. Having suffered from tension migraines for as long as I can remember, they can without a doubt, alter your mood, affect your day-to-day energy and your sleep patterns too.  I’m always looking for ways to calm down and relax my body and do the opposite of what I’m accustomed to. I’m especially trying to be conscious of using relaxation methods during stressful times.

I’ve been disciplined to exercise and give my energy to everyone, but I’ve struggled so much with setting time aside for myself. Learning to relax is really very challenging for me. I’m still in a process of learning and since I prefer to use a holistic approach, I’m stubborn to turn to over-the-counter anti-infammatory pills and instead,  stick to more natural ways.

I wanted to share a few things I’ve been doing that are helping me. I don’t get to do them as often as I would like and probably should, however, I am trying. Maybe some will work for you and some won’t, but trust me,  they are certainly worth a try.

• Take a bath. I know there’s NO TIME, but find at least one night in your week that you can do this. Adding Epsom salt (which contains high levels of the relaxing mineral magnesium) OR Himalyan sea salts that contains less magnesium, but  help to detoxify the body due to the many other minerals it contains, can really relax your muscles. Lavender oil promotes relaxation in the body and adding a few drops of pure Lavender essential oil to your bath adds a beautiful aroma too.
• Light a candle. Candles set ambiance and create a calm + cozy atmosphere. If you’re not into candles, Diffusers help to purify the air and also create a relaxing environment. Try an ultrasonic diffuser for aromatherapy.
• Listen to a meditation. I’m not a yogi and this one is extremely hard for me I will admit, but listening to something while in a bath forces you to do it. You can You-Tube tons of meditations, or better yet, download an App, but just find the one the resonates with whatever you’re going through at the time.
• Drink camomile tea. Camomile flowers provide anti-infammatory benefits as well as help to fight insomnia. In times of high stress or anxiety I add magnesium powder to my tea. You can find a brand called Calm at most Health Food stores. Magnesium is a macro-mineral that regulates muscle and nerve function and so it’s an extremely important mineral for our bodies. If you suffer from palpitations due to anxiety, (and you are not on medication) this is beneficial in helping you to relax the heart muscle especially.
• Use Peppermint oil for migraines. Rub peppermint oil on your temples, forehead near your scalp line and wrists to help release tension or pressure in the muscles that cover your head (yes, you have muscles there too). This essential oil has a potent smell and numbing effect and it’s a great alternative to popping a pill.
• Stretch. Whether on the roller or on your own, stretching brings muscles back to their natural state. We all don’t spend enough time stretching post workout,  and it is abolutely necessary for our muscles. Any stretch should be held for at least 30 seconds to be considered a real stretch. I use a spiked foam roller to massage out any kinks, but a regular foam roller is softer and does the trick for many. Foam rolling releases tension in fascia (the connective tissue right under your skin) that wraps around your entire body. In some people, like myself, it can become extremely tight and it can actually pull on muscles and joints and affect mobility. If you find rolling on a foam roller awkward, start slowly by just lying on it vertically.  Keep your entire spine on the roller with your knees bent and arms open (palms facing the ceiling). Deep inhales and exhales while lying on the roller really help to release tension by opening the muscles in the chest and neck. This is amazing for anyone who works on their computer all day or for those who often hunch over.

You may not be able to do all the above in one evening, but you can definitely pick one that fits with your schedule and lifestyle and include it in your week. It has taken me a LOOOONNNG time to understand that the only person that can take care of myself is MYSELF. If you aren’t feeling good than nothing in your life will feel good and it really has a domino effect. As the saying goes, Keep Calm and Carry On;)

Cauliflower is cruciferous vegetable which has high anti-inflammatory benefits. Turmeric contains Curcumin which is the main active ingredient that makes this spice so magical. As a pretty active person, I’m particularly fond of it for its ability to help fight inflammation in the body. You can use Turmeric in many ways, but I especially enjoy it paired with cauliflower. Below is my recipe for a warming cauliflower side dish. I eye-ball the measurements for this one, so feel free to use more or less if you wish.

• 1 organic cauliflower
• raisins
• turmeric
• Himalayan fine sea salt and pepper
• olive oil
• coconut sugar

Directions

1. wash and cut cauliflower
2. place on your baking tray and add a handful of raisins
3. add 1 tbs of powdered turmeric
4. add salt/pepper/coconut sugar to taste
5. drizzle a generous amount of olive oil and mix everything well (with your hands) so that spices are evenly spread
6. bake @400f for 30min or until desired texture