A Classic Snack

Salsa and guacamole a classic snack available at almost any restaurant …but even better when made at home!


This healthy snack is perfect for a night on the couch or to set out when friends drop by. By excluding the cheese and preservatives we only have healthy fats and fresh nutrient dense, enzyme rich veggies for dipping!  I sliced up some whole grain tortilla shells and popped them into the toaster oven for a few minutes – these are so thin it doesn’t take long for them to crisp up.

TIP: When buying food in a package from the store like tortilla shells, read the ingredients to choose the ones that have the shortest list and the most words that look familiar to you.


THE GUAC:   Guacamole is very often a personal preference, maybe you like it with tomatoes or onions, chunky or smooth. But no matter how you like it, it is a really great source of healthy fat.  People often shy away from foods they know contain high amounts of fat but there is good fat and bad fat and avocados are one of the best! Fats not only help you stay warmer in cooler weather, giving your body sustained levels of energy, they slow the uptake of sugar into your bloodstream, reducing fatigue and stabilizing your mood. Most importantly fats are needed to maintain the connections in your brain, helping you to remember your old memories and develop new ones.

Here is how my family likes guac…

  • 3 avocados
  • 1 tsp garlic powder
  • 2 small green onions or 1 large
  • a splash of pickle juice from your favourite pickles
  • 1 tsp vegan mayo
  • pepper
  • a hand full of fresh dill

blend it all in the food processor …smooth, creamy guacamole in under 5 mins!



THE SALSA: Unfortunately tomatoes aren’t in season where I’m living right now so I tend to add a little extra spices to the salsa than I would in the summer…those summer sweet tomatoes can’t be beat! But the health benefits of eating out of season tomatoes are worth the sacrifice in flavour.  Tomatoes are a great source of potassium which lowers your blood pressure reducing your risk of heart disease. Tomatoes contain vitamin C and are a powerful antioxidant – these two properties contribute to its role in cancer prevention triggering apoptosis (cell death) in diseased cells.  Along side tomatoes you have other nutrients like onions and garlic (anti-inflammatory), dill and cilantro (these herbs detoxify heavy metals from your body) and lemon the powerful liver cleansing fruit.  

  • tomatoes
  • garlic
  • onions (I used green but you can use any kind you like depending on your love for onions)
  • herbs (cilantro – if you can find it and dill)
  • juice from half a lemon

wiz it a couple times in the food processor so you keep it chunky and don’t end up with tomato sauce!

Making your own dips with fresh food ensures that it is full of all of it’s natural and powerful digestive enzymes, essential to good digestion and the growth of healthy gut bacteria.  

Oatmeal Banana Cookies


These fluffy cookies are filling, delicious and very flexible with the recipe.  I add and subtract ingredients depending on the state of my pantry that day and they always turn out delicious.  BONUS: These cookies are sugar free!


**Add all ingredients to your food processor**

**Pre-heat oven to 325ºF (163ºC), bake for 20 minutes**

  • 2-3 peeled ripe bananas
  • sprinkle of cinnamon
  • 3 cups oats
  • 1 cup pitted dates
  • 1/4 cup avocado oil
  • 1/3 cup plant based milk of choice
  • 1/2 tablespoon of baking soda (pour apple cider onto the baking soda to activate it)
  • *optional – 1/4 cup hemp hearts
  • *optional – tablespoon ground flax
  • blend until you have a thick but moist mixture that you can easily scoop out with a spoon
  • *optional – handful of raisins or other dried fruit 
  • *optional – dairy free chocolate chips
  • blend a little, just until chocolate and raisins are mixed in but not completely chopped up

Immune Booster!

We are one day away from the day of sugar…I mean Halloween!  With Halloween comes two things that can suppress your immune system cold weather and sugar.  Here is a great spreadable/dipable snack that tastes great and will help keep your immune system strong and ready for the fight.


This almond spread was so simple to make in my food processor – literally took 5 mins!

  • 2 cups soaked almonds
  • 1/4 cup lemon juice
  • 1/2 cup nutritional yeast
  • lemon zest
  • 1/3 cup water
  • blend in food processor until it’s like a really thick peanut butter – I did not take the skin off of the almonds and almonds don’t fully puree (like a cashew would) so the spread does have some texture.  You can definitely make this with cashews (I have) and it comes out creamy and luscious and costs twice as much 😦

Almonds are packed with healthy fats and vitamin E to keep your immune system strong.

Nutritional yeast not only supports your immune system to prevent illness but keeps it strong if you do get a virus and drastically reduces your recovery time.

Finally the lemon juice – loaded with vitamin C and cleansing properties to keep our digestive juices flowing and our immune systems top notch!


My lunch today!  I went that extra immunity mile and added some garlic cloves to my steamed asparagus and portobellos. You can see the thickness of the almond spread next to the hummus on my dark rye toast 🙂  

Chickpea Chocolate

School lunches are back in action and getting your kids to eat healthy snacks and lunches that don’t require heating up and can be prepared in the rush of the morning routine can be a challenge. Kids need to love their lunches since Mom or Dad can’t be there to insist on them eating their veggies.

Here is a healthy, school friendly twist on the classic peanut butter and jelly. My kids also like to dip apple slices in it  Since 90% of this is chickpeas it’s loaded with protein, iron, potassium, fibre and vitamin B6! 

chickpea chocolate.jpg

Recipe: In your food processor add
1 can of chickpeas – drained and rinsed
2 ripe bananas (1 avocado – optional)

6 tbsp of cocoa powder
4 tbsp of maple syrup
1 tbsp of vanilla extract
a pinch of salt to taste
add a splash of plant based milk for smoother, creamier texture (I use cashew)
Super easy, delish, packed with nutrients and stores in the fridge for a week!

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