Category Archives: Recipes

3 Smoothie Recipes That Are Great Digestion Boosters.

Blender with fruit Everybody loves making their own smoothies or fruit and veggie juices. You can add whatever you like and fill them full of delicious, good-for-you treats. It’s also a great way to eat those foods that you might not be that fond of if you had to eat it on it’s own. But disguise it will blueberries, celery, cucumber, a bit of lemon juice and a protein powder and you would never know it was even in there.

If you are new to the wonderful world of smoothies, here are a few pointers:

– In my humble opinion, recipes are suggestions. So go wild with your combinations. For my first green smoothie, I threw in a whole jalapeno. I would not suggest that for your breakfast smoothie. I love hot foods but my poor insides were not pleased at their 7am spicy wakeup call.
– If you plan to add quite a few different things to your blender jar, I would add your liquids in first then take the middle part out of the lid and start adding your other ingredients. It can thicken up really fast. If it doesn’t thicken more than you like, simply add more liquid.
– buy organic as much as you can. Sometimes it is not always easy to find what you want, but do your best.
– add probiotic foods to your smoothies such as naturally fermented yogurt.

Smoothies also have all sorts of health benefits from blood tonics to energy boosters. And if you have any type of digestion issues, smoothies and juicing can really be a blessing. Here are our Top 3 Digestion Boosters.

Pink Passion

  • 1/2 cup almond milk or rice milk
  • 1/4 cup coconut water
  • 1 cup frozen, unsweetened raspberries
  • 1 tablespoon grated fresh ginger
  • 2 stalks celery
  • 1 tablespoon honey
  • juice of 1/2 a lemon
  • 2 tablespoons hemp powder, pumpkin seed powder or your favorite protein powder.
  • 2 teaspoons flax seed oil

Add it all to the blender jar and blend till smooth.

Raspberries are great for digestion as they are filled with detoxifying enzymes. Ginger stimulates digestion and the lemon helps regulate your PH level, helping it to become more alkaline.

Pour into a fancy glass and enjoy!

This next one packs a huge nutritional punch. Avocados and bananas contain a mind boggling amount of nutrients, vitamins and ‘magical properties.”

The Avocado Bananarama Smoothie!

  • 1 avocado
  • 1 banana
  • 1 teaspoon organic vanilla
  • 2 teaspoons Maple Syrup or honey
  • 1/2 cup probiotic yogurt
  • 1 cup coconut water, almond milk or rice milk.
  • 1/2 cup berries of your choice

Add everything to your blender and blend till smooooooooth.

Avocados and bananas have so much going for them I am going to write an article for each of them.

The 70-30 Smoothie

What is 70-30? Ideally, for weight loss, great digestive health and various healthy reasons, you should be adding 70% veggies to 30% fruits for optimal benefits.

  • 2 cups Romain lettuce
  • 3 stalks celery
  • 1 4 inch long piece of cucumber
  • 1 cup water or coconut water

Blend till smooth, then add

  • 1 apple
  • 1 pear
  • 1/2 cup lemon juice
  • 1 banana
  • cilantro – start slow with this herb. The taste is a love/hate thing for many people but is very good at cleansing the colon, removing heavy metals from the body and detoxifying.
  • 1/2 cup chopped parsley – also very good for detoxing and clearing heavy metals from the body.

Blend it all till smooth.

So that’s 3 smoothies to get you started. They are wonderful for breakfast, especially in the summer with all the lovely, fresh, organic produce. Use your imagination, experiment and create your own wonderful concoctions!

Roasted Salmon With Spinach Salad


Very yummy and healthy low-carb lunch.

  • 12 oz Fillet of Salmon
  • Salt and pepper
  • 3 Cups of Spinach
  • 1 Avocado
  • ¼ Cup Toasted Pumpkin Seeds
  • ¼ Cup Plain Yogurt
  • 1 Teaspoon Dill
  • 1 Garlic Clove
  • 1 Teaspoon Lemon Juice

Preheat your oven to 425C. Put the salmon on a baking sheet and sprinkle with salt and pepper. Put in the oven and bake for 15 – 18 minutes, until just cooked through.
In a bowl mix the yogurt with the dill, minced garlic, lemon juice and salt and pepper to taste.
Next separate the cleaned, dry spinach onto two plates, lightly toss that with a tablespoon of the yogurt dressing. Top each salad with half of the pumpkin seeds and half an avocado each.
When the salmon is done let it rest for 5 minutes before putting it on the salad, then spoon some dressing over it and enjoy.

This recipe courtesy of Gourmet Country Mama. Check out more great recipes here:

Dijon Sage Chicken – Simple & Amazing


  • 4 – 6 Chicken Thighs
  • 2 Tablespoons of crushed, dried Sage Leaves
  • 3 Tablespoons Dijon Mustard
  • A Sprinkle of Salt and Pepper

Preheat the oven to 425C. Put the chicken in a bowl. Add the mustard, sage, salt and pepper and massage that into the chicken.
Place on a baking sheet lined with parchment paper and put in the oven for 30 – 45 minutes, until chicken is cooked through.

This recipe courtesy of Gourmet Country Mama. Check out more great recipes here:

Chile – Gluten Free, Low Carb & Delicious



This Chile is just the best thing.  My kids have it all over them.  I set out a toppings bar so they could add what they wanted.  They loved that and little Gold Fish Crackers were a favorite.
















  • 1 ½ lbs Extra Lean Ground Beef
  • 1 Cup Diced Yellow Onion
  • 1 Cup Chopped Celery
  • 2 Red Bell Peppers – Diced
  • 2 Cups Canned, Diced or Pureed Tomatoes
  • 1 Tablespoon Chilli Powder
  • 1 Teaspoon Ground Cumin
  • 1 Teaspoon Dried Oregano
  • 1 Teaspoon Granulated Garlic
  • A Tiny Little Pinch of Cinnamon
  • 1 Teaspoon Salt – add more if needed after cooking
  • 1/8 Teaspoon Pepper


Cook the meat in a large pan until browned and cooked through. Drain off the fat, then put the meat in a crock pot. Add the rest of the ingredients and stir to mix in the spices. Place on low for at least four hours. Taste and season with salt if needed.


Serve with your favourite toppings.


This recipe courtesy of Gourmet Country Mama. Check out more great recipes here:

Turkey Apple Stew

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  • 2 Cups Chopped Leftover Turkey
  • 1 Cup Diced Fuji Apple
  • ½ Cup Diced Onion
  • 1 Cup Diced Celery
  • ¼ Cup Dried Cranberries
  • 2 Tablespoon Butter
  • 3 Tablespoons Flour
  • ½ Teaspoon Thyme
  • 1 Bay Leaf
  • ¼ Cup White wine
  • 4 Cups Turkey stock
  • 1/8 Teaspoon Five spice
  • Salt and Pepper to Taste


In a large pot, let the butter melt over medium – high heat, then mix in the flour. Let that cook for a minute, until it starts to bubble. Whisk in the wine and stock. Let that thicken up then add everything else.


Bring to a boil then lower to a simmer, cover, and let that cook for at least 10 minutes, until the veggies are tender. Taste and season with salt and pepper if needed. Serve over mashed potatoes or with biscuits.


This recipe courtesy of Gourmet Country Mama. Check out more great recipes here:

Indian Spiced Grilled Chicken


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  • 1½ cups yogurt
  • 20 whole peppercorns
  • 5 cardamom pods
  • 8 whole cloves
  • 1½ teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • 2 teaspoons chilli powder
  • 1 teaspoon chilli flakes
  • ½ teaspoon caraway seeds
  • 1 tablespoon ground coffee
  • 2 teaspoons salt
  • 2 tablespoons fresh cilantro
  • 6 garlic cloves
  • 1 inch cube of Ginger
  • Zest from one lemon



Over medium heat to toast the peppercorns, cardamom pods, cloves, cumin, and fennel just until he can start to smell the spices in the air. Once those are done toasting transfer them to a pestle and mortar or spice grinder along with the chilli flakes, and caraway seeds. Grind until coarse.


Measure the yogurt into medium-size bowl along with the coffee, salt, chopped fresh cilantro, grated ginger, grated garlic, chilli powder, lemon zest, and the spices that you just ground up. Mix until combined.


Put all your chicken pieces into a large freezer bag, pour the yogurt mixture over, seal the bag and squish the chicken around to be sure to fully coat with the yogurt mixture. Place in fridge for a minimum of six hours.


When the chicken is done marinating take out of the fridge and heat up your barbecue to 375°. Grill the chicken for 8 to 10 min. per side, then take off the grill and let chicken rest for 5 to 7 min. before serving.


Garnish with fresh cilantro and thinly sliced lemon, and serve with turmeric and mustard seed grilled cauliflower and brown rice.



Find more great recipes at:

Curried Kickin’ Carrot Soup












  • 2 Cans of Coconut Milk
  • 6 Cups Chopped Carrots
  • 2 Cups Chicken Stock
  • ½ Cup Chopped Onion
  • 3 Garlic Cloves
  • 1” Knob of Ginger
  • 1 Tablespoon Curry Powder
  • 1½ Teaspoons Lemongrass
  • 1 Teaspoon Salt
  • 5 Lime Leaves
  • Pinch of Saffron
  • Cilantro and Chilli Flakes for Garnish

Roughly chop the carrots and onions.  Add the vegetables, broth, coconut milk and seasoning  into a pot with the rest of the ingredients. Bring to a boil then lower to a simmer, cover and let that cook until the carrots are soft. Purée in a blender, taste and season if necessary, and serve.

This recipe courtesy of Gourmet Country Mama. Check out more great recipes:

Are You Eating From The Rainbow?




Are you choosing foods from all the colors of the rainbow?


A very smart friend recommended this technique to me and I found it to be lots of fun. As I tried to add more and more color to my plate, I had more and more fun creating meals that were just downright pretty.


One of my favorite things to create was a big salad with yellow peppers, spring greens, purple cabbage, shaved carrots, white cauliflower and sliced organic strawberries. Then I just drizzled a bottled Raspberry & Chipotle balsamic reduction over it and it was just WOW! So good.



Stir fries are another great way to add that rainbow of color to your meal.


We really like a pan full of peppers, asparagus, purple onion, shredded chicken, carrots and water chestnuts sauteed just till tender crisp. I don’t use oil to saute these days. I find that a bit of water or chicken broth added to the pan works just fine. I just cover with a lid and steam till they are done the way we like.


We have a couple sauces that we like but I think the favorite is Spicy Garlic Sauce. I jotted down the recipe for you below.


Spicy Garlic Stir Fry Sauce

  • 2 Tablespoons chicken broth
  • 2 Tablespoons water
  • 2 Tablespoons soya sauce
  • 2 Tablespoons garlic, finely chopped
  • 2 teaspoons sesame oil
  • 2 teaspoons sugar – I use date sugar. It’s filled with potassium, fibre and other nutrients.
  • 1 teaspoon sambal, for spice.  If you don’t care for spicy just leave this part out.  It’s still yummy.

If you like saucier stir fries, simply adjust measurements to suit. I have made this for 10 people and just increased everything to create more sauce. I also added a couple tablespoons of cornstarch (non-GMO!!! ) to thicken it a bit.


Instead of using rice or noodles, I sometimes like to serve stir fries over spinach or cole slaw mix. Takes the place of noodles quite nicely.


Make your meals exciting, fun and deliciously healthy by eating from the rainbow today. 

3 Easy Ways To Sneak More Nutrients Into Your Meals



Most of us get into a rut, once in a while, when it comes to cooking. You have a few old fallback recipes that you rely on in a pinch and they may not have the healthiest ingredients. But there is an easy way to add nutrients to all your meals, even the old standards.


Check out my 3 brilliant tricks for sneaking healthy veggies into your old standbys.


1. For those on a low carb diet, I am sure you’ve known about this for a while. I had a craving for pizza but just didn’t feel like having the gluten-y crust that went with it. I happened to have a couple of cooked chicken breasts in the fridge and thought – Hey! I shredded the chicken and put it on the bottom with a bit of sauce. Then I added my onions, sun dried tomatoes, peppers and whatever I had in the fridge that would be good on pizza. I added more sauce, topped it with cheese and hot peppers and Wow! It was delicious! You could use any meat or no meat, use diced sauteed mushrooms as the base, and top with anything you wish add.


2. Some of my favorite foods have a yummy sauce on them just perfect for noodles or rice. But sometimes it is nice to just go without those extra carbs and calories. I first tried this with Butter Chicken. Oh Yum. The most wonderful sauce, yummy chicken but no veggies. So I have been sauteing veggies like peppers, onion, asparagus, leeks, cauliflower, broccoli, carrots and others to add to my meal. Then I thought, “Why do I need rice for this? What else can I use?” Spinach. I really don’t like cooked spinach but I love raw. So I threw a handful of spinach on the bottom of the plate, spooned my veggie-filled sauce over top and Yum. Yes, there was still loads of butter and cream in that dish. But I figured the added veggies balanced that out nicely.



3. A couple winters ago some wonderful friends invited us over for supper and served an absolutely delicious roasted vegetable soup that was blended till smooth and creamy, topped with a sun dried tomato bruschetta mixture. I fell in love with it and made it often after that. But one day I was hit with a stroke of brilliance. Why don’t I just add some of it to the gravy I was making? It was a hit so I started adding it to other things, figuring I could add a ton of veggies and no one would know….meaning kids who might have a little freak out over eating their veggies. So I added it to meatloaf, to stews, to soups and everything else I thought it might work in.


Now the original recipe had potatoes in it but now I leave those out and throw in olive oil, tomatoes, onions, garlic, squash, leeks, eggplant, peppers, carrots, cauliflower, different herbs like oregano, thyme, rosemary, parsley, tarragon. It really depends on the flavor I am looking for. When it is done roasting and nicely cooled I throw it in the blender and create a wonderful, smooth sauce. Then I pour the sauce into ice cube trays and once they are frozen, pop them into ziplock bags. Easy and awesome.


So now it’s your turn. Experiment.  You now have permission to play with your food and see how many ways you can sneak good-for-you foods into your everyday meals.