Monday, December 3, 2012

Coconut Macaroons (Vegan)

This is such an easy and delicious recipe that i thought i would share with you for the holiday season!

1/3 cup gluten free flour mix*
2 1/2 cups unsweetened shredded coconut
1/2 cup canned coconut milk
1/4 cup raw agave syrup
Pinch of salt
1 tsp. vanilla extract
2-3 oz. melted dark chocolate (optional)

Preheat oven to 350F
Line a baking sheet with parchment paper.

In a large bowl, combine all of the ingredients except the chocolate until all there is no more dry coconut flakes.

Using a ice cream scooper, pack mixture in tightly and drop onto prepared cookie sheet.
Bake 12 minutes or until lightly browned along edges.

Cool completely before dipping into melted chocolate, if using.

Makes approx. 30 cookies


*I used my own mix of gluten free flour which is made up of brown rice flour, sorghum flour and tapioca flour.  Feel free to use your own favorite gluten free flour mix.


Tuesday, August 28, 2012

It's back to school time and there is a lot that needs to be done.   Kids need to prepare, moms and dads need organize and somewhere in there we need to find the time to feed the family right.

Start the day off with this great protein smoothie that both the parents and the kids will like.

I will be hosting a free "Brain Food" workshop on Thursday, September 27th.
More information can be found here

Breakfast Smoothie
1 1/2 cups hemp Milk
1 1/2 cups walnuts
2 fresh or frozen bananas
2 tbsp. RAW cocoa powder
1-2 tbsp. RAW agave syrup or honey
1 tbsp coconut Oil
1 scoop protein powder
1 tsp. vanilla extract
1/2 cup Ice

Place all of the ingredients into the blender and blend until perfectly smooth. Enjoy!

Beneftis include:
Hemp Milk: Excellent for memory function. Contains high Omega 6 and Omega 3s.
Walnuts: Loaded in Omega 3s and mineral they are perfect for cognitive function.
Banana: Potassium helps boost your brain power. B6 is needed to make neurotransmitters.
Cacao Powder: Raw cacao has a higher antioxidant rating than blueberries, acai, and even goji berries!
Agave syrup— low glycemic index and doesn’t spike sugar levels in the body.
Coconut oil: Considered one of the best fuels for healthy brain function. Studies have shown that coconut oil can provide a stable source of energy for the brain. The fat in coconut oil is excellent and used by the body in amazing ways.

for more recipes visit

Monday, July 23, 2012

Avocado Pudding

This is rich, satisfying and extremely healthy dessert.

Created with fresh foods that are relatively easy to find in any local supermarket, full of healthy fats, sweetened naturally with raw honey or agave syrup and packed with antioxidants from the cocoa powder.

I used RAW cocoa powder in this recipe but regular organic cocoa powder would also work.

Avocado Pudding
1/4 cup cashew flour *  (or any other nut or seed flour)
2 medium avocados, mashed
1/4 cup  cocoa powder
1/4 cup  RAW agave syrup or honey
1/2 cup milk (coconut, rice, almond etc.)
1 teaspoon vanilla extract
Pinch of sea salt (optional)

Blend cashew flour, avocados, cocoa powder, agave syrup and milk  until smooth, in a blender or food processor.
Spoon into serving dishes and Enjoy!  Best served chilled.

Serves 4

* cashew flour—process cashews or any other nut or seed in a coffee grinder in powder fine.

Thursday, June 28, 2012

Mango Sorbet

Delicious mangoes blended into a velvety smooth sorbet provides the ultimate summer treat !

2 ripe mangos, peeled and chopped
1 can coconut milk
1/3 cup agave syrup

Place mango, coconut milk and agave syrup into a blender and puree until smooth.

Refrigerate several hours or overnight.
Pour mixture into ice cream  maker and process as per manufacturers directions.

Can be eaten at this point or frozen for later use. 
To eat from frozen, allow sorbet to sit out at room temperature for 15 minutes before serving.

for more recipes visit

Monday, May 21, 2012

Miso Dressing

This is my favourite dressing.  I use it daily and love the benefits of the raw ingredients and the probiotics of the miso paste.

I use cold mountain miso paste that is unpasteurized, non-gmo and found in the refrigerator section of the health food stores.

1 tbsp. white or yellow miso (unpasteurized, non-gmo, low sodium)
2 tsp. organic dijon mustard
1 tbsp. raw honey or agave syrup
3 tbsp. apple cider vinegar
4 tbsp. flax seed oil

Combine all ingredients and pour over your favourite salad.
Store unused dressing in refrigerator.

Wednesday, May 9, 2012

Gluten Free Crepes

An easy and tasty breakfast...gluten free :)

1 1/2 cups rice flour
1 tablespoon sucanat sugar, agave syrup or pure maple syrup
1 teaspoon baking powder
1/2 teaspoon salt
2 cups water, milk or milk substitute
1/2 teaspoon vanilla extract
2 eggs

In a large bowl, sift together flour, baking powder and salt. Stir in the remaining ingredients.Mix until smooth. Let mixture rest for 15 minutes.
Brush a non-stick frying pan with oil and heat to medium high heat.

Pour or scoop the batter onto
the griddle, using approximately 1/4 cup for each crepe. Tilt the pan with a circular motion so that the batter coats the surface evenly.
Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side. Roll up and keep covered until all other crepes are cooked.

Serve with fresh blueberries, toasted almonds and maple syrup (optional).

Tuesday, May 8, 2012

Almond Milk

If you’ve never made your own almond milk before, you won’t believe how quick and easy it is…about as snappy as whipping up a smoothie in the blender.

Almonds create a rich, creamy, and sweet milk that you can use countless ways. Pour it over your cereals or granola, substitute it for milk when baking, or make it the cream base for savory or sweet sauces.

Almond Milk
1 cup almonds, soaked overnight
3 cups water
1 tsp. vanilla extract (optional)

In a blender, place almonds, water and vanilla.
Process on high until well blended.
Place a strainer over a deep bowl line the strainer with cheesecloth.

Pour all the almond milk into the container, so that it drips through the cheesecloth and into the container below.

Once all of the liquid has gone through, gather up the cheesecloth and squeeze out any remaining milk. 

Homemade raw almond milk will keep well in the refrigerator for three or four days.

Don't forget to save the almond pulp! Spread it evenly on a baking sheet and let it dry out—then add it to baked goods, smoothies, granola, oatmeal, and more!

Sunday, April 29, 2012

Hemp Banana Bread

Hemp seed contains a large dietary supplement of  omega 3's,  higher even than walnuts making it a great anti-inflammatory food.  Hemp seeds are regularly available at health food stores and has a very nutty flavour, very similar to sunflower seeds.

Hemp Banana Bread  - PRINTABLE RECIPE

2 eggs
1/3 cup unsweetened applesauce
1/2 cup sucanat or coconut sugar
1 1/4 cups whole grain flour (spelt, kamut etc.)
1/2 cup ground hemp seeds (hemp seed flour)
1 tbsp. baking powder
1/2 tsp. sea salt
1 cup mashed very ripe bananas (about 3 medium)
1/4 cup hemp Seed
1/2 cup walnuts (optional)

Preheat oven to 350F.   Grease and flour loaf pan.

In a large bowl, mix eggs, applesauce and sugar together until pale yellow. 

Add dry ingredients alternating with bananas to mixture. Mix at medium speed until well blended.  Pour into prepared loaf pan.

Bake 50-60 minutes, until cake tester comes out clean and dry.  Let cool in pan 20-30 minutes before turning out onto rack.

* hemp seed flour can be made by processing hemps seeds in a food processor until fine.

Sunday, April 1, 2012

Flourless Pumpkin Seed Cookies

These cookies are so quick and easy to make.
Enjoy them for breakfast or any time of the day.

Cookie Ingredients
2/3 cup almonds
1/3 cup seeds ( pumpkin, sunflower, hemp  etc. )
1/8 cup sunflower seeds
1/8 cup pure maple syrup or  RAW agave syrup

Optional Ingredients
Cocoa nibs
Raw cocoa powder
raisins or other dried fruits

Preheat oven to 350F.
Line a baking sheet with parchment paper.

Combine nuts and seeds  in a  food processor and process until it resembles a course flour.  Add the maple syrup and process again until ingredients are wet and hold together when formed into a ball.

Divide the mixture into 6 sections and drop each section onto parchment paper.  Flatten each mound as best you can with the back of spoon.
Bake for 8-10 minutes. DO NOT OVERBAKE
Remove from oven and cool completely before handling.
 Makes 6 cookies

Tuesday, February 28, 2012

Spirulina Balls

Boost your immune system as well as your energy levels with Spirulina …The superfood !

Spirulina is a blue-green algae that thrives in warm, alkaline fresh-water bodies. Spirulina is 65 to 71 percent complete protein, with all essential amino acids in perfect balance. In comparison, beef is only 22 percent protein.

In addition, Spirulina is one of the few plant sources of vitamin B12, usually found only in animal tissues. A teaspoon of Spirulina supplies 21/2 times the Recommended Daily Allowance of vitamin B12 and contains over twice the amount of this vitamin found in an equivalent serving of liver.

  • 2/3 cup almonds
  • 1/3 cup dates, chopped
  • 1/3 cup raisins
  • 2/3 cup Brown Rice cereal
  • 2 tbsp. Agave Syrup or honey
  • 1 Tbsp. Spirulina powder
  • 1/3 cup almond butter

Chop or grind almonds. Reserve 1/4 cup almonds for later use.
Soak dates and raisins in hot water to help soften them. Drain when softened (3-5 minutes) 

Place almonds and remaining ingredients in a food processor and process until well combined.  

The mixture should hold its shape when rolled into a ball.

Roll each ball into reserved almonds and Serve.

Yields 12

Salmon Burgers

These burgers are great either grilled or baked.

  • 1 can wild salmon
  • 1/2 cup peas or other vegetables of choice, chopped finely
  • 1/2 cup chopped walnuts
  • 1 cup spinach, chopped finely
  • 2 egg whites, 1 egg or Egg substitute
  • Salt and pepper or spices of choice  ( lemon, dill, mustard, celery seed etc.)
Preheat oven to 375F & line baking sheet with parchment paper
Or prepare grill or bbq

Drain salmon and remove any large bones.
Combine all ingredients in a large bowl or food processor and mix until all ingredients are well combined.

Shape into 4 patties and place on parchment paper and bake for 25 to 30 minutes.
or Place on grill and cook 4-5 minutes per side.

For more recipes visit

Friday, February 24, 2012

Chewy Breakfast Bars

If you like chewy gooey bars, then this one is for you :)

  • 1/2 cup unpasteurized Honey
  • 1 tbsp. Blackstrap molasses
  • 1/3 cup Almonds, chopped (raw or toasted)
  • 1/2 cup dried fruits (figs, apricots, cranberries etc.)
  • 1/4 cup sesame seeds
  • 1/4 cup sunflower seeds
  • 1/2 cup Organic Oats

Preheat oven to 350°F.
Place honey in a medium sized bowl along with molasses.

Add the remaining ingredients in the order listed above. Using a fork make sure to mix all the ingredients together until well coated with the honey mixture.

Turn mixture out onto parchment paper. Shape the mixture into a rectangle using the sides of the parchment paper. Pre-cut into bars.

Cut away any excess parchment paper to prevent it from burning.

Place bars onto baking pan and bake for 12 to 15 minutes or until slightly browned along the edges.

Cool completely before serving

for more recipes visit

Thursday, February 2, 2012

Baked Cinnamon Swirl Pancake

For this month's newsletter, i wanted to make something sweet.  The theme for this month's cooking class is Mardi Gras, and i wanted to follow that theme into this month's recipe.

Pancakes are great and so are cinnamon buns, so i thought i would put the two together.  The great part is that you don't have to spend hours making the cinnamon buns or stand at the stove flipping pancakes.  Just put it all in the oven and you have a great, tasty breakfast !

Baked Cinnamon Swirl Pancake

1 cup almond or rice milk
1 tbsp. vegetable oil
1 tbsp. agave syrup
1 large egg, lightly beaten or egg substitute*
1 tsp. vanilla extract
1 cup rice flour
2 teaspoons baking powder
1/2 teaspoon salt

1/4 cup coconut oil,  room temperature
2 tbsp. agave syrup
1 tsp. ground cinnamon

Preheat oven to 425F

Grease and flour a pie plate or line with parchment paper.

In a medium bowl, add milk, oil, agave syrup and egg or egg substitute. Sift in flour, baking powder and salt just until batter is moistened.

Pour batter into prepared pie plate.

In a small bowl, make the cinnamon filling by mixing coconut oil, sugar and cinnamon. Scoop the filling into a small piping bag.

Pipe the cinnamon filling in a spiral over the pancake batter.

Bake for 15 minutes.  ( i used my toaster oven)

Serve with toasted pecans and any remaining cinnamon filling.

Egg Substitute—Combine 1 tbsp. ground flax with 3 Tbsp. water.  Stir and let mixture sit for 5 minutes or until thickened

For more great recipes visit

Wednesday, January 4, 2012

Roasted Chestnuts

Chestnuts are staple in my house during the winter season.
They not only taste great, but they make the house smell nice too. 

Chestnuts can be roasted many ways, my favorite is in the fireplace, but the oven is just as great.

Nutritionally speaking, chestnuts are higher in carbohydrates and lower in fat then other nuts.

When purchasing chestnuts at the store, look for heavy, plump and full nuts.  The shells should be smooth and should not have any holes in them.  Store in refrigerate to slow the aging process.

Preheat your oven to 425 F (210 C), and make cuts in the round sides of the nuts. Arrange the chestnuts either on an oven rack or on a cookie sheet and roast them until the skins have pulled back from the cuts and the nutmeats have softened (exactly how long will depend upon the chestnuts, but at least 20-25 minutes.  Cool them slightly then remove the peel and enjoy!

For more recipes visit Oasis Health & Wellness