Sweet Potato Salsa

Sweet Potato Salsa

I created this recipe for a recent girls weekend. I wanted a recipe that was new and different, great for dipping and snacking and healthy (of course!) I was initially considering a guacamole type salsa dish but I wanted to incorporate a grain-free carbohydrate. I decided to add sweet potato which is also packed with anti-inflammatory nutrients (helpful on a weekend away!) I tend to indulge in more sweets, alcohol and late nights on these ladies weekends, and although it's worth it for the beautiful laughs and stories shared with my special pals, it’s also important for me to be mindful about how to balance out the healthy and not-so-healthy foods. This sweet potato salsa helps reduce inflammation and stress on the body. It was a great snack once we arrived at the cottage, and next time I’ll double the recipe because we ate it up in no time! 

Sweet potatoes are packed with vitamin C, magnesium, antioxidants. I choose them instead of a regular starch potato because the flavour is superior (in my opinion) and they are far more nutrient dense. 

This recipe can be enjoyed with tortilla chips, vegetable sticks or as an addition to a bed of greens for a scrumptious salad. 

Dig in and enjoy!

Sweet Potato Salsa

Serves: 4

*click on blue text to buy ingredients

ingredients:

  • 1 large sweet potato peeled,  cut into small cubes and cooked
  • 1 small red onion (1/4 cup) chopped into very  small pieces
  • 1 large tomato diced into cubes, remove the seeds
  • 1 ripe avocado diced into small cubes
  • 1/4 cup cilantro chopped fine (optional to use parsley) 
  • 1-2 minced garlic cloves
  • 2 tablespoon olive oil
  • 3 tablespoons lime juice 
  • pinch of  himalayan salt
  • pinch of black pepper

DIRECTIONS:

  1. Preheat oven to 425°F. Toss the chopped sweet potato and 1 tablespoon olive oil on a baking sheet. Bake in the oven for 25 minutes or until the sweet potatoes are soft. Toss once between cooking.  
  2. Combine all the remaining ingredients into a large bowl and add the sweet potato once it's cooked and cooled. Toss and let sit for at least 15 minutes before serving. 


Grain-Free Chocolate Doughnuts

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These doughnuts are delicious, healthy AND kid approved. I recently took them to a family gathering and had lots of little, sticky fingers coming back for seconds, thirds and (had I allowed) more! This recipe is created with minimal ingredients, it’s grain-free, dairy-free and packed with chocolatey goodness!  

My niece and I enjoyed them for breakfast without any guilt because they’re packed with healthy fats to nourish us and keep us full all morning. I’ve been working on a few different recipes but I especially love the chocolate one because, well,  chocolate is heavenly! 

If you don’t have a doughnut base, I highly recommend getting one. I’m sure this recipe could be made into muffins but there’s something special about eating goodies in the shape of a doughnut. Click here to find the doughnut tray that I use. 

Grain-Free Chocolate Doughnuts

Makes: 6

*click on blue text to buy ingredients

ingredients:

Doughnuts
Topping
  • 1/4 cup chocolate chips (dairy free)
  • 1/2 teaspoon coconut oil

DIRECTIONS:

  1. Preheat the oven to 350°F.
  2. Grease the doughnut tray with a thin layer of coconut oil.
  3. Combine all the dry ingredients together in a large bowl and stir well.
  4. With a fork whip all the wet ingredients together till mixed.
  5. Add the wet mixture to the dry and fold together till everything is wet and combined. Don't over mix. 
  6. Place the mixture into the tray evenly and bake in the oven for 15 minutes. 
  7. Remove from the oven once they are cooked and remove them from the tray to cool.
  8. Once they are cool, melt the toppings together and dip the doughnut tops into the chocolatey mixture. 
  9. Again allow them to cool and enjoy! 

NOTES:

These doughnuts can be kept at room temperature. They also freeze well.

Au Natural Home Remedies to Fight the Common Cold

Cold Remedies

I had my first cold of the winter season two weeks ago. I had made it to (almost) the beginning of spring without any bugs invading my system which made me a little proud. I had some conversations with other people who were dealing with a cold. We discussed ways to tackle the bug and eliminate it without the use of pharmaceuticals. I figured this would be a great topic to write a blog post on. Here are a few of my favourite health hacks and remedies to beat the common cold!

  1. Lemon Ginger Shots- In a mason jar add 1/4 cup of water, 1/4 cup of lemon juice, 2 tablespoon grated ginger (if you don’t want the chunks you can squeeze out the juice but I like the chunks for maximum nutrition), 1 teaspoon turmeric, a pinch of pepper. Put the lid on and shake it well. Keep it in the fridge and take a sip of the mixture 3-5 times daily. Repeat and continue until your symptoms are gone. 

    The Benefits

    Lemon- Full of vitamin C which helps fight off the bug and the congestion. 

    Ginger- Helps to kill viruses and relieves a sore throat.

    Turmeric- Reduces inflammation, reduces symptoms of viruses and treats upset stomach.

    Pepper- Helps alleviate chest congestion and viral infections. 

  2. Elderberry Crystals- This healing berry fights inflammation, infections and helps with fevers. It’s known to relieve a cough and sore throats. 

  3. Oil of Oregano- This oil is very high in antioxidants and is known to help fight bacterial, viral and fungal infections. 

  4. Warm Water with Lemon- Hydration is key. It’s important to continue to flush out your system all day long. The lemon also gives you a kick of Vitamin C. I prefer warm water but room temperature or cold water will work as long as you're getting lots of water in you. 

  5. Vitamin C- You can get this in a tablet or through other fruits and vegetables. I like cuma cuma berry powder in smoothies and including extra broccoli and oranges throughout the day which are packed with Vitamin C. 

  6. Fruits and Vegetables- Eat lots of real whole foods full of nutrients to support your immune system and to fight off the bugs. Limit sugar and processed foods which will cause extra stress on your body. 

  7. Sleep- Get lots of sleep so your body can heal! 

Now you know my favourite health hacks to beat that nasty cold. Feel free to stop by here anytime to remind yourself of these simple but effective tips. I will say, I was able to eliminate all my symptoms (even the runny nose) in less than 5 days and I used these hacks each day! 

Michelle xo

Organizing My Life, My Business And My Health

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I will admit that I am not an organized person, although I try hard to be. I keep a clean home and have designated places for every item in my home, and yet my place often looks "well lived in." This also seems to be a theme in my business. Although I am very passionate and motivated to create a successful business, I struggle to keep organized and on top of my goals, which is why becoming more organized is one of my missions for 2019. I understand that having an organized lifestyle and environment helps my mind feel less cluttered and my body feel healthy. I notice that when my home is in shambles, my attention for my business is scattered. If I don’t plan my fitness goals and meals for the week, I make really poor choices. Even though I know better, I will grab whatever is available when I’m tired and hungry after a long day. This is why I’m determined to get organized while keeping my long term goals in mind.

So, where to begin? I’ve recently teamed up with “The Content Planner” which is a boss babes dream planner. I’ve been able to plan my current and future business, meals and life goals. I’m obsessed with the stickers, the well planned themes and the ideas to create goals in advance. If you don’t have a killer planner, you could also use your calendar on your phone or on your fridge.

It's also important to eliminate all of the useless things in my home. This includes the clothes that I haven’t worn in 10 years and the art pieces I "kinda like." It’s time to de-clutter and get organized in all aspects of my life! Who's with me?

Michelle xo



Sweet Potato "Nachos" (Vegan)

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I planned to create this plate of nachos for super bowl but I was just too excited to test the recipe so we made it a day in advance. It was soo good I’m going to make them again today!

It’s not your traditional nachos recipe, in fact it has no cheese or cheese like product however it’s a big pan of healthy flavourful foods and i’m telling you… it’s delicious!

I used sweet potato as the base and topped it with lots of interesting flavours. I dipped it into my newest creation “ranch” dressing which gave it an extra burst of flavour. I’m not sharing the dressing recipe just yet however you can use salsa, hummus or any other dip of your choice. Give it a try and let me know what creations you come up with.

Sweet Potato "Nachos" (Vegan)

Serves: 2-4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

  • 2-3 sweet potatoes sliced thin (I prefer small thin potatoes for smaller chips)
  • 1/2 cup sliced mini tomatoes
  • 2 green onions chopped
  • 1 jalapeño sliced
  • 1/2 cup black beans
  • 1 small avocado diced
  • 1/2 cup cilantro

DIRECTIONS:

  1. Preheat oven to 400°F.
  2. Place the sliced sweet potatoes onto two baking sheets. You want enough to roughly cover two sheets so cut more if needed. 
  3. Bake the sweet potato chips for 15 minutes then flip. Continue baking for another 15-25 minutes or till they are crispy on the outside and baked all the way through.
  4. Remove from the oven and stack all the chips onto each other onto one pan. 
  5. Add all the toppings evenly over the top. 
  6. You can eat while the toppings are raw or you can put it back into the oven for 10-15 minutes to soften the veggies.
  7. Enjoy with your favourite dips. 
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Easy Quick-Pickled Onions

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Onions are a great food source for cleansing your body and providing health benefits. Onions are packed with vitamins and minerals, antioxidants and anti-inflammatory agents.  They’re great to add to most dishes as they offer flavour and nutritional value. I’ve been loving this new recipe of pickled onions because it gives a fresh kick to the typical taste of onions. The pickled version are the perfect condiment for tacos, burgers, salads, nachos, and they are even enjoyable on their own. I store them in a mason jar in the fridge to help keep them fresh.  

You can prepare and enjoy these beautiful pink toppers in about 20 minutes. I find that using sweetener, such as maple syrup (rather than refined sugar,) provides a more balanced flavour when paired with the tangy vinegar. You can also make them without maple syrup, if that would be your preference. 

Easy Quick-Pickled Onions

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prep time: cook time: total time:

ingredients:

  • 1 medium red onion, thinly sliced
  • 1/2 cup water
  • 1/4  cup distilled white vinegar
  • 1/4 cup apple cider vinegar
  • 1 tablespoon maple syrup or honey
  • 1 teaspoon pink himalayan salt

DIRECTIONS:

  1. Put all the onions into a 1 pint mason jar or glass jar. 
  2. In a small saucepan combine all the remaining ingredients and bring the mixture to a simmer. 
  3. Carefully poor all of the liquid over the onions. 
  4. Push the onions down into the jar to emerge all the onions under the liquid mixture then allow it to sit and cool at room temperature. (20-25 minutes)
  5. Enjoy or cover and place in the fridge to enjoy another time. I prefer to eat mine within the week although they should last in the fridge for up to 3 weeks. 
Created using The Recipes Generator
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Delicious "Healthy" Chocolate Bar Recipe (vegan)

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Halloween just passed and I was so proud when I didn’t eat any of the mini chocolate bars and sweets. I made the choice weeks in advance that I couldn’t eat even one because if I eat one, I’ll eat 5 bags (I’m not exaggerating). So, to help satisfy my craving, I created a healthier version. These sweet treats have lots of healthy fats, chocolate and sweetened only with natural sweeteners. I’ve also made you all a video demonstrating how easy they are to create. I hope you take a look and give these sweet treats a try. Be sure to let me know if you do and if you like them.

Healthy Chocolate Bars (Vegan)

Makes: 20

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Nougat
Caramel Filling
Chocolate Goodness

DIRECTIONS:

  1. Combine the nougat ingredients together in a medium size bowl. Due to the natural oils in many nut butters the consistency can vary. You want the nougat to move but stay formed when stirred. Add more coconut flour if needed.
  2. Place this on a baking sheet lined with parchment paper. Spread out roughly 1/4-1/2 inch thick and 30 cm long. (see more in my YouTube video).
  3. Place this in the freezer while you work on the caramel filling.
  4. Add all the caramel filling ingredients in a blender and whip well till it's blending smooth.
  5. Then spread this mixture evenly over the nougat and place back in the freezer to set over night. 
  6. Cut them into 20 pieces when they are set and ready to be dipped into the chocolate. 
  7. Melt the chocolate and oil in a sauce pan on low. 
  8. Dip each piece into the chocolate and surround it with the chocolate. Leave it to set on the pan and place it back into the freezer to set. 
  9. If you'd like to enjoy them the same day, you can just drizzle the chocolate on top of the entire batch before you cut them. They will be a bit gooey inside but they're also still very yummy! 
  10. I store mine in the freezer although you could also keep them in the fridge.  With the natural oils, its best to keep cool so they stay together. 

calories

150

fat (grams)

8.1

carbs (grams)

17

protein (grams)

3.7

sugar (grams)

13.6
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Green Goodness Kale Salad

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This yummy bowl of green goodness was inspired by my bestie/editor Stacy. After a nice night hanging with this gem and enjoying some healthy eats, I knew I wanted to share her go-to kale salad. She jazzed it up a bit different that night, to accommodate what she had in her fridge but that’s what I love the most about a salad, you really can add anything and everything to create your own special recipe. Pair it with some virgin olive oil, garlic and herbs and you have a tasty recipe to feed your cells!! Give the recipe a try and let us know what you think. 

Green Goodness Kale Salad

Serves: 4

*click on blue text to buy ingredients

prep time: cook time: total time:

ingredients:

Salad
  • 4 cups kale chopped
  • 1 cup brussel sprouts grated (roughly 12)
  • 1 medium white onion chopped
  • 1/3 cup pecans
  • Parmesan cheese or vegan cheese of your choice (optional)
Dressing
  • 1/4 cup virgin olive oil
  • 2 minced garlic cloves
  • 2 tablespoons lemon
  • pinch of salt and pepper 

DIRECTIONS:

  1. Mix all the salad ingredients together in a large bowl.
  2. Mix the dressing ingredients together well and drizzle on top of the salad.
  3. Mix well and enjoy! 

calories

250

fat (grams)

21.2

carbs (grams)

14.1

protein (grams)

5.6

sugar (grams)

2.3
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Keep It Simple Stupid!

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I mean this with love and kindness. When I talk about eating right and living a healthier lifestyle some people become easily discouraged. I promise you, it doesn’t have to be a headache. If this topic is overwhelming to you, just start simple. Start with a few of the basics each day and in no time a health routine will become your new normal. Your body will thank you greatly.

Okay, so you're wondering what are the basics? Here's my easy list of must do's. 

  1. Move your Body. Sounds simple, because it is! You may not realize that by exercising regularly, you’ll have more energy through the day and sleep better at night.

  2. Drink lots of water. I still hear people struggling with this. Water is a necessity for life. We need water to thrive. When you drink enough water (at least 8 glasses per day), you will find many improvements in your body functions as well as in your skin, hair and nails.

  3. Reduce refined sugars and packaged foods. That stuff is filled with harmful crap anyway. Clearly you want to limit it for endless reasons.  

  4. Add more real foods (aka: fruits and veggies.) They’re filled with the food that your cells, muscles, brain (your entire body) wants and needs to function properly and reduce your chance of illness. Just add more of them already!!!  

  5. Sleep. If you're not sleeping, figure out why. Sleep is important to repair your body from the damage that is done daily. Perhaps you're not sleeping due to a vitamin deficiency that your ND can help you determine and treat. Perhaps you need to limit your screen time close to bed or maybe you need to sleep alone. Whatever it may be, I highly suggest you investigate, problem solve and get your precious zzz’s. 

So, that’s my five cents for the day. Living and eating a different way then your normal can seem challenging but it really doesn’t have to be. I guarantee you’d rather make your health a priority by choice now, rather than by force later. 

Are you ready to make it a priority?  

Sweet Potato Toast

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Have you heard about this bizarre but brilliant trend of using sweet potato slices as toast?  I have to admit, it’s pretty great!  While I assumed it would only taste good with savoury toppings, you’ll be happy to know it’s also delicious with sweet.  

I’ve included the recipe below along with a video to show a variety of ways to enjoy this newly favourite grain-free toast.  Whether you want to be quick and use the toaster or you would prefer to toast it in the oven, I give you both options. Hope you enjoy!  

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Sweet Potato Toast (Baked or Toasted)

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prep time: cook time: total time:

ingredients:

Baked
Toasted
  • 1 sweet potato
  • hummus
  • parsley

DIRECTIONS:

Baked
  1. Preheat oven to 400°F
  2. Slice your cleaned potato in thin slices either round or long. 
  3. Place on a baking pan  and bake in the oven for 30 minutes. *Option to turn once half way through cooking.
  4. If your potato is cut thick than you may need to cook it longer then the 30 minutes.
  5. Once the potato is soft and cooked all the way through, broil each side for 1 min each, watching it does't burn. 
  6. Spread on your almond butter, top it with sliced strawberries and hemp hearts and enjoy! 
Toasted
  1. Cut the ends off your washed potato and be sure it will fit into your toaster once it's sliced. 
  2. Slice the potato long thin slices. 
  3. Turn your toaster up high and toast the slices. You may need to do this 2-3 times or until it is soft and fully cooked. 
  4. You should notice it's lightly browning on the outside. 
  5. Once it's ready, spread on the hummus and sprinkle the parsley on top. Enjoy! 

notes

I've shared two of my sweet potato options here but you can see a couple more of my favourite recipe ideas  in the YouTube video down below.
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Avocado Toast

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Mashed avocado on toast has become a must have on most brunch menus and it's likely because it's so darn delicious!!  I'm a big fan of it on my toasted homemade cashew bread.  Sprinkle with some red pepper flakes, salt and pepper and bam, you've got yourself a satisfying meal at any hour. 

Fancy Facts to make you love avocado even more then you already do! 

  1. Avocados are a fruit not a vegetable.
  2. They contain more potassium then bananas (and much less sugar so they're a better option post workout). Potassium reduces blood pressure, heart attacks, strokes and kidney failure. 
  3. Avocado is high in good fats, mainly oleic acid which is a monounsaturated fatty acid which has many health benefits such as, reducing inflammation which in turn reduces your chance of getting cancer. 
  4. Avocados are fibre full! Fibre is very important to weight loss and it helps lower the risk to many diseases.  Fibre is also a very important piece of the puzzle to keeping your healthy gut flora! 
  5. This delicious fruit is full of antioxidants which inturn protect the eyes and keep them healthy.  Nutrients like lutein and zeaxanthin are very important for eye health and lucky for us, avocados are full of them. This will reduce the risk of cataracts and muscular degeneration. 

The list goes on and on about the benefits to avocados. Weather you like them on your toast or if you blend them in a smoothy, they are rich in many vitamins and minerals so enjoy!   

 

 

Cauliflower Garlic Sticks

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These grain-free cauliflower garlic sticks are similar to my pizza crust but with some extra garlic and parlsey for added flavour. I make this paleo finger food two different ways. One is made with butter and the other with avocado oil for my dairy free friends. Both are honestly just as satisfying and you can find each of the variations below. 

When making cauliflower garlic sticks or pizza crust, it's important to remember to squeeze out as much water as you can when draining the cooked cauliflower. This will ensure they stay together and they bake up nice and crispy.  If you forget or slack on this step they will turn out soggy and too soft.  

Cauliflower Garlic Sticks

Makes: 20 sticks

*click on blue text to buy ingredients

ingredients:

  • 1 large head of cauliflower
  • 1/2 cup hemp seeds
  • 2 large eggs
  • 1/2 teaspoon himalayan salt
  • 1/2 teaspoon pepper
  • 4 garlic cloves chopped
  • 2 tablespoons parsley chopped fine
  • 3 tablespoons avocado oil (or melted organic butter)

DIRECTIONS:

  1. Chop the washed cauliflower into pieces and steam on the stove top until it's cooked. Set aside to cool. 
  2. Preheat oven 425°F.
  3. Combine all other ingredients in a medium sized bowl.  
  4. When the cooked cauliflower is cooled, place in a tea towel and squeeze all the water out.  Be patient, the water seems endless but it's worth the work and the breadsticks will turn out the best when all the water is removed.  This action will also chop up your cauliflower so if you feel chucks you can squeeze them to break them down. 
  5. Add the waterless cooked cauliflower to the other ingredients and mix well. 
  6. Place the mixture on a parchment paper lined baking pan and flatten out to a rectangular shape approximately 1/4 inch thick. 
  7. Bake in the oven for 20-25 minutes or until the edges are crispy. The time may very depending on how thick you make your sticks. 

notes

*Nutritional values vary depending on the amount of cauliflower used.  
*Dip sticks with tomato sauce, or any of your favourite dips. 
*I have made this recipe vegan by replacing the eggs with chia eggs and it also worked well.
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