Happy Valentine’s Day! I wanted to make a Valentine’s themed smoothie and this is what I came up with. The strawberries taste like spring, and the beets add just a hint of earthiness (and amazing color). I bought my sliced beets from No Frills, but look for beets in any grocery store’s freezer section.

This Feeling- Alabama Shakes

INGREDIENTS

1/2 cup coconut milk (from a can)
1/2 cup alternative milk (I used oat)
1/2 ripe banana
1/3 cup frozen strawberries
2 slices frozen beet
1 scoop vanilla protein powder

INSTRUCTIONS

Add all ingredients to a high power blender and blend until smooth.

I hate to admit it- but I was never a milk and cookies fan as a child. I didn’t like milk that much, and preferred washing my cookies down with orange juice (I know, it’s almost a crime against cookies!). Lately I’ve been making my own dairy-free mylks and let me tell you- they’re cookie-dipping worthy. I use equal portions of oats, almonds, and coconut, but feel free to play around with whatever you have in your cupboard.

And the cookies- they are my new favorite dessert/snack. They’re super easy and whip up in a few minutes, have minimal ingredients and nutritious ingredients- the only sweetener used is maple syrup. It’s a good thing too, because once they’re out of the oven, I can’t stop eating them- bet you won’t be able to either.

Better Not- Louis The Child, Wafia

COOKIE INGREDIENTS

1/2 cup tahini
1/3 cup maple syrup
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon salt
1 cup old fashioned oats
3 tablespoons almond flour
4 oz dark chocolate, chopped

COOKIE INSTRUCTIONS

Preheat oven to 350 F. Add tahini, maple syrup, and vanilla to a medium bowl and whisk until smooth. Add all dry ingredients and mix until smooth. Using a cookie scoop or large spoon, scoop out batter onto a greased cookie sheet. Bake for 6-7 minutes, until golden around the edges. They can overbake easily, so take them out while the middle still looks a bit raw. Transfer to cooling rack and cool before eating.

Recipe from Broma Bakery.

MYLK INGREDIENTS

1/3 cup dried unsweetened coconut flakes
1/3 cup oats (i used GF)
1/3 cup almonds, chopped
3 cups water
1 tsp vanilla
1/2 tsp cinnamon
pinch of sea salt
splash of maple syrup (optional)

MYLK INSTRUCTIONS

Add coconut flakes, oats, almonds and water to a high powered blender. Blend on high for 3-4 minutes, until smooth and creamy. Pour into a bowl, through a nut milk bag. Squeeze bag until all the liquid is out. Pour milk back into blender. Add cinnamon, vanilla, sea salt and maple syrup if using, and blend until combined. Store in fridge, use within a week. The mylk may separate in the fridge, just shake well before using.

I have a lot of smoothie recipes on the blog- they’re one of my go-to’s for breakgast. I recommend them to patients often as it’s such an easy way to sneak veggies into your diet, get a good protein boost and still enjoy something that tastes good. This one has been on repeat lately as I love that it combines my morning coffee & breakfast into one. Hot tip- President’s choice (superstore, independent, no frills, etc) has cartons of cold brew in the milk aisle which is so convenient!

Glass Animals- Heat Waves

INGREDIENTS

1/2 cup coconut milk (from a can)
1 cup cold brew
1 banana, ripe (even better if it’s frozen)
2 large handfuls spinach
1 scoop vanilla protein powder
1 tbsp cocoa powder
ice

INSTRUCTIONS

Add all ingredients to a high power blender and blend until smooth.

After not travelling for the last two years, I’m definitely craving a vacation. This smoothie tastes like Hawaii in a jar! Plus, I sneaked some veggies in there- I promise you can’t taste them.

Pressure- Martin Garrix ft Tove Lo

INGREDIENTS

1 cup coconut milk (from a can)
1-1.5 cups ripe pineapple, cubed
1 ripe banana
1 cup frozen cauliflower
1/4 tsp vanilla

INSTRUCTIONS

Add all ingredients to a blender and blend until smooth. Start with 1 cup pineapple and add up to 1/2 cup more as needed. Add ice and blend if desired as well.

Last year, I was in Seattle for a week and found lemon ginger shots at Trader Joes. I loved them so much that I brought about ten home with me after the trip. I was craving them this month and realized just how easy they would be to make at home. They are small, but potent: 1-2 oz is more than enough, and you may need some water ready to chase afterwards.

Ginger is best known as an anti-nausea agent, but it is truly a super herb. It has been shown to be antimicrobial, immunomodulating, antiviral, as well as antioxidative. It can act also act as a lipid lowering agent (good for cardiovascular health). It’s also super tasty - in my opinion. Lemons are also antimicrobial, antioxidant and a great source of phytochemicals- you can check out some info about phytochemicals over here. From a very non-scientific perspective, these shots also make me FEEL super healthy- and that’s never a bad thing.

Hell n Back- Bakar

INGREDIENTS

1/2 cup ginger, roughly chopped (you can leave the skin on)
1/2 cup lemon juice
1/2 cup coconut water
a sprinkle of cayenne

INSTRUCTIONS

Add all ingredients to a blender. Blend on high until smooth. Pour through fine mesh sieve and push down on the pulp until no more juice comes out. Store in the fridge for up to a week.

*Note: If you don’t have a high powered blender i.e. vitamix or ninja, you can grate the ginger beforehand to make it blend more easily.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider. Always consult your licensed Naturopathic Physician.

Jillian Harris posted a recipe last year for the coconut banana latte’s at Giovane Cafe in Vancouver- and I had to try it. It sounds weird, but they are truly so incredible. Super rich, a little bit sweet and so satisfying. When making the coconut-banana syrup a while ago, I had too much syrup and decided to freeze it so it wouldn’t go bad. I then had the idea to blend the frozen banana coconut cubes with cold brew and this magnificent drink was the result. You can use either cold brew, or soy milk with espresso.

Let Down- Easy Star All-Stars, Toots & The Maytals

INGREDIENTS

1 can high-fat coconut milk
1 large ripe banana
2 tbsp sugar
1 cup cold brew (or) 2 shots espresso & 1/2 cup soy milk

INSTRUCTIONS

Add coconut milk, banana and sugar to a high speed blender and blend until smooth and creamy. Pour into ice cube tray and freeze until solid. For cold brew, add 1 cup cold brew, 4 banana coconut cubes and 2 regular ice cubes to a blender. Blend until smooth. For espresso, add 2 shots espresso, 1/2 cup soy milk, 3 banana coconut cubes and 1 normal ice cube to a blender. Blend until smooth. For both versions, feel free to add another banana coconut ice cube if you like your coffee sweeter.

What better time to jam-pack your diet with nutrients? Especially if you’ve been eating out of your pantry- time to add some fresh fruits and veggies back in! This juice is so delicious but is also an excellent source of vitamins, minerals and other micronutrients.

Ginger is best known as an anti-nausea agent, but it is truly a super herb. It has been shown to be antimicrobial, immunomodulating, antiviral, as well as antioxidative. It can act also act as a lipid lowering agent (good for cardiovascular health). It’s also super tasty and adds a kick to any juice. Carrots are rich in micronutrients- phenolic acids, anthocyanins, carotenoids, and more. Carotenoids have been shown to upregulate immune function, anthocyanins are anti-inflammatory and exhibit lipid lowering effect as well. Oranges (besides being absolutely delicious) are an excellent source of Vitamin C and carotenoids as well.

That being said, there are so many factors involved in a healthy immune system- diet, stress, cardiovascular health, age, etc. Nutrients from food play just a small role in immune function. See your naturopathic doctor for a full assessment and treatment plan tailored to suit your individual needs.

When I make ‘juices’ they are technically smoothies as I leave all the pulp in. Pulp= fibre, which decreases the blood sugar response to the juice, as well as the digestive benefits of fibre. However, feel free to make in your juicer, or remove the pulp after blending by filtering through a nut milk bag.

Cherry- Harry Styles

INGREDIENTS

3 medium carrots, peeled and chopped
2 navel oranges
1 inch cube of fresh ginger, sliced
water
ice

INSTRUCTIONS

Add all ingredients to a blender and blend on high until well combined. Add water until consistency of your liking. Add ice to taste. Optionally, remove pulp. Store in the fridge, drink in 1-2 days and shake before drinking. Note that depending on sweetness of carrots, you might need to adjust the carrot:orange ratio. If your carrots are bitter, you may need to add more oranges.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.

I’ve been pretty obsessed with Body Energy Club’s Peanut Butter Dream smoothie lately. I usually make my own, but if i’m in a rush or out of ingredients, it’s right on my way to school and is so, so delicious. Once I read their ingredients, recreating this smoothie was pretty damn easy.

Hozier- Movement (Maya Jane Coles Remix)

INGREDIENTS

1 cup almond milk
1 frozen ripe banana
1 large handful spinach (I like to steam mine then freeze it for maximal nutrient absorption)
1 scoop vanilla protein powder
2 heaping tbsp cocoa or cacao powder
2 tbsp peanut butter
4-5 ice cubes

INSTRUCTIONS

Add all ingredients to blender and blend until smooth.

Once again, I’m posting summer drink recipes in September. Even if it’s too cold out for a patio, these will taste just as good inside. The key here is the fresh watermelon juice- once you have that, you can’t really mess it up. I mean, watermelon juice plus limes and tequila can never be wrong.

I Can’t Go On Without You- Kaleo

INGREDIENTS

1/2 cup fresh watermelon juice, strained
2 oz fresh lime juice
1.5 oz tequila
1/2 oz simple syrup
Coarse salt, to coat the rim

INSTRUCTIONS

Add watermelon juice, lime juice, tequila and simple syrup to a martini shaker. Add ice, and shake until well combined. Rim glasses with salt, then add fresh ice. Pour juice mixture over ice.

Vancouver has had the best weather this summer, sunny and hot. While that means my apartment is way too hot to sleep in, it also means perfect weather for beaching. When i'm going to be in the heat all day, I love bringing cold drinks to keep me hydrated. My go-to this summer has been watermelon juice, which I honestly cannot describe- it's too delicious for words. All I can say is, make it! It's too good. 

Summertime Magic- Childish Gambino

INGREDIENTS

1/2 small (personal) watermelon, refrigerated
1 lime, skin peeled off
ice

INSTRUCTIONS

Scoop the insides of the watermelon into a blender. Add the peeled lime,  and about a half a cup of ice. Blend until smooth. Add more ice, if desired. 
I like my watermelon juice thick, so I drink it as is. If you prefer a thinner juice, pour the contents of the blender through a strainer, then serve. 

it's been hot and sunny in Vancouver- and you know what that means, beach weather! (Or will be, once I'm not in class every day). When it's hot out, I need something cool in the afternoon.... and sometimes I want something a little lighter than iced lattes. The shaken green tea lemonade at Starbucks has always been one of my favorites in the summer so this year I decided to try and replicate it. The result? A light, thirst-quenching drink that's perfect for bringing to the beach or for an afternoon pick-me-up. Three ingredients (four if you count water), it's just too easy. I like to make the tea the night before and let it cool overnight, then add the lemon and honey in the morning so I don't have to wait. 

Supercut- Lorde (El-P Remix)

INGREDIENTS

2 green tea bags (I like to use Yogi Tea Green Kombucha)
2 lemons
2-3 tbsp honey or sweetener of choice
boiling water
ice

INSTRUCTIONS

In a large teapot, pour 2-3 cups of boiling water over teabags. Let steep for 5-10 minutes, then remove teabags and let cool. Once cool, add juice of 2 lemons and honey, to taste. Stir or shake well to combine, then store in the fridge until chilled. Serve over ice. 

Green juice is everywhere these days! It's so tasty and also makes you feel like the healthiest person in the world. I particularly like juices when I'm sick, overindulged on sweets or am a liiiiitle hungover. I also like making my own juices because buying little green juices can pretty expensive. 

I use the term "juice" loosely as I do not own a juicer, and use my Vitamix to blend everything together. I actually like this method more because it keep all the fibre in, which decreases the blood sugar spike in response to the juice, and benefits digestion. 

Pools- Glass Animals

INGREDIENTS

1 green apple
1 apple of the red/pink variety
2 large stalks of celery
1/4 large cucumber
2 large handfuls spinach
1 lemon, peeled
1-2 inch piece of fresh ginger
1-2 cups water
ice, to taste

INSTRUCTIONS

Add all ingredients to a blender and blend on high until well combined. Add ice to taste. Store in the fridge, drink in 1-2 days and shake before drinking.

I made mulled wine for the first time about two weeks ago, for my class Christmas party. It was my first time making it and I was a little unsure about how good it was going to be. I was seriously mind blown- but I mean, can you go wrong with wine, spices and sugar?  I've made it four times since then, because my friends and I can't get enough. It comes together really quickly, so it's an easy thing to make while entertaining- and impress all your friends. Don't be shy to use the cheapest bottle of wine on the shelf, we even made it with boxed wine and it was just as good. As well, this recipe can easily be doubled or tripled for a bigger batch. 

Sia- Snowman

INGREDIENTS

1 bottle red wine
1/2 cup apple juice
1 navel orange, thinly sliced into rounds
3 cinnamon sticks
2 star anise
5 whole cloves
1/4 cup fireball
1-3 tbsp honey or sugar of choice, to taste

INSTRUCTIONS

Add apple juice, spices and orange to a pot. Bring to a boil, then reduce to a gentle boil for 10 minutes. Add wine and fireball, simmer for ~10 more minutes. Add honey or sugar to taste. Serve warm.

If there's anything I need in the winter, its a good hot chocolate recipe. Tea is great, but there's something just so comforting about a cup of hot chocolate when it's cold out. This is one of my favorite recipes, adapted from Amelia Patillo, which integrates superfoods into a superdelicious elixir. The best part about it is that peppermint tea gives the peppermint flavor, so you don't need to run to a store and find peppermint extract. I've been loving Wize Monkey's Minty Marvel- a local Vancouver company, they use the coffee leaf to make tea. Their story is too cool, and their business model involves creating jobs for Nicaraguan families to harvest outside of the short coffee bean season. It's also super tasty. Check their website out here!

Make It Work- Blended Babies ft. Anderson .Paak, Asher Roth & Donnie Trumpet

INGREDIENTS

2 teabags Wize Monkey peppermint tea ( or other peppermint tea) 
1 tsp maca powder (optional but recommended)
2 tbsp cacao powder
1/4 cup coconut milk, heated
1/2 tsp mushroom powder (optional but recommended)
2 tsp honey, or to taste
1 tsp coconut oil

INSTRUCTIONS

Steep 2 teabags peppermint tea in 2 cups of boiling water for ~10 minutes, covered. Remove teabags and add tea to a blender with all the other ingredients. Blend for 30 seconds on high until frothy. If it's not quite hot enough you can reheat it on a pot on the stove after blending. 

Frosé: the ultimate summer drink. Unfortunately most restaurant versions have strawberries in them (which I'm allergic to), so I had to recreate it using raspberries! I also removed the granulated sugar. This is so, so easy and is perfect for the patio. You can drink the slush by itself or top it off with prosecco, either way, it's a crowd pleaser. 

Imagine Dragons- It's Time

INGREDIENTS

1 bottle rosé
1/2 cup frozen raspberries
¼ cup honey
1 lemon, juiced
Prosecco (optional)

INSTRUCTIONS

Add all ingredients to a blender. Blend on high until smooth. Pour into a baking pan and put into the freezer. Freeze for 4-6 hours, until solid. Scoop into a glass to serve. Top with prosecco, if desired.

I started this post on June 16th, and here we are, almost two months later. It's been a whirlwind of finals, labs, studying, and a board exam, but I'm finally ready to get back to recipe development (i.e. making and eating delicious things).

This smoothie was my breakfast almost every day this spring. It whips up in minutes and tastes like a summer treat, and keeps me full all morning. I’m currently taking suggestions for new vanilla protein powders as my favorite has been discontinued- but feel free to use whichever you like best!

Louis The Child ft. K.Flay- It's Strange

INGREDIENTS

1 cup almond milk
1/2 cup frozen raspberries
1/2 ripe banana
2 cups spinach (optional) 
1 scoop vanilla protein powder

INSTRUCTIONS

Add all ingredients to a blender. Blend on high until smooth. If too thin, add a few ice cubes. 

Happy New Year! I always like to start January with a simple cleanse. The holidays are indulgent, filled with gingerbread cake, wine, chocolate... So it feels great to reset my body and start the new year with a clean slate. There's tons of different cleanses out there ranging from extreme (juice cleanses, fasting) to easier, less intense cleanses. Cleanses can be fantastic for resetting, but also can be harmful to metabolism if done for too long, or too restrictive. Naturopathic doctors are trained in nutrition and can design a cleanse suitable for you and your body. 

As for my January cleanse, I keep it easy: smoothies in the morning, lots of whole foods and proteins, no dairy or gluten, and limited sugar and alcohol. My go-to smoothie is this vanilla matcha: it tastes like a treat even though it's packed with nutrients! Matcha, along with being a powerful antioxidant, is caffeinated so I get an extra energy boost. Of course, it doesn't need to be part of a cleanse, it's a great breakfast on the go or a tasty snack. 

Childish Gambino- Redbone

INGREDIENTS

1 cup almond milk
½ frozen banana
2 cups spinach
1 scoop vanilla protein powder
1 tsp matcha powder
4-5 ice cubes

INSTRUCTIONS

Add all ingredients to blender and blend until smooth. If you don't have protein powder, add an extra half banana, a half teaspoon of vanilla extract, and honey to taste. 

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.

It's been a while since my last recipe, so today I have not one but two recipes for you! Two of my favorite heart-warming hot drinks, perfect for these colder, darker days. 

First, let's chat about matcha. Highly caffeinated, matcha is energizing and so tasty. I've blended it with soy milk, cinnamon and coconut oil to get a quality foam on top. Besides energizing, matcha is also an antioxidant, and has been researched to have anti-cancer properties. You can use any matcha powder you like- I use Matcha Macuna from Harmonic Arts for an extra superfood boost.

Next up? Golden milk. I could talk for days about the health benefits of turmeric (anti-inflammatory, liver protective...), but it might get too verbose. If you're interested, check out some the medical properties of turmeric here. Turmeric is best absorbed with fats and black pepper, which is why there is both coconut oil and black pepper in this recipe- to boost absorption. It's the perfect drink to curl up with at the end of a long day. The recipe can be multiplied- I quadruple the recipe without the coconut oil and store it in the fridge. When I want a cup, I warm up a portion and blend with the coconut oil. Easy even during a busy week!

Lost in the Light- Bahamas

GOLDEN MILK

INGREDIENTS

1 cup almond milk
½ tsp turmeric
½ tsp fresh grated ginger
¼ tsp cinnamon
Pinch of cardamom
Pinch black pepper
¼  tsp coconut oil
1 tsp honey, or to taste

INSTRUCTIONS

Heat almond milk with spices and honey until steaming. Add milk and coconut oil to a blender, blend on medium- high for about 20 seconds. Pour into mug, sprinkle with cinnamon. Serves 1. 
 

MATCHA LATTE

INGREDIENTS

2 tbsp hot water
1 tsp matcha tea powder
½ cup soy milk
¼  tsp cinnamon
¼  tsp vanilla
Pinch of cardamom
¼  tsp coconut oil
1-2 tsp maple syrup

INSTRUCTIONS

Over medium heat, whisk soy milk, cinnamon, vanilla and cardamom. While its heating up, stir 2 tbsp room temperature water into matcha powder (use a matcha whisk if you have one). Once the soy has started to bubble around the edges, add matcha, soy milk, coconut oil and maple syrup to a blender and blend on high for 15-30 seconds. Pour into mug and top with a sprinkle of cinnamon.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.

It's been such a beautiful few weeks of summer holidays. One of the best parts of summer holidays are patio drinks- and this drink in particular. 

Moscow mules are a favorite of mine. Light, a bit spicy and so refreshing. I've switched up the traditional ginger beer for ginger kombucha.

Kombucha is a carbonated, fermented black tea beverage. It sounds weird, I agree: up until a few months ago, you couldn't have convinced me to try it. After learning about it in Nutrition, I decided to give it a chance, and now I'm all aboard the Kombucha bandwagon. 

Why is kombucha so good, you ask?

First of all, fermented foods and beverages contain a large amount of probiotics (bacteria), much like the probiotics in yogurt cultures. Human digestive systems contain a ton of bacteria. The more diverse the bacteria (particularly in your large intestine), the better. The collection of bacteria is called a microbiome, and has a ton of important functions. A diverse microbiome has shown to increase nutrient uptake, facilitate digestion, and more. By drinking kombucha or eating fermented foods, you can increase the diversity of your microbiome and benefit from the added bacteria. 

Secondly, kombucha is carbonated and usually flavored with natural flavors like ginger or raspberry: DELICIOUS! The taste may take a couple sips to get used to, but I now prefer it to any other carbonated drinks. I love GT's and Rise which are available in most health food stores, and BC companies like Nineteen 02 and Raincoast Kombucha are favorites as well. 

Just a note: especially if you aren't used to kombucha, I suggest sticking to one or two moscow mules. Drinking too many at once could be a little hard on your stomach!

INGREDIENTS

1 shot vodka
2 tbsp freshly squeezed lime juice
Ginger flavored kombucha (see above for suggested brands)
ice

INSTRUCTIONS

Fill cup with ice, then add vodka and lime juice. Fill the cup with ginger kombucha and stir. Optionally, top with lime wheels and/or fresh mint. Cheers!
The recipe makes one moscow mule. 

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.

This smoothie is SUCH a treat in the morning: it tastes like you are drinking a milkshake for breakfast! Of course, this smoothie is far from a milkshake: low sugar, vegan, and a ton of nutritional boosts from the spinach, cacao and maca. 

For this smoothie I've used a mix of cacao and Activate, an awesome superfood powder from Harmonic Arts. Activate has cacao, maca and a blend of mushrooms which tastes just like cacao with an extra boost. Mushrooms are fantastic to add into your diet: they act as "tonifiers" for your immune system. This means that they support your immune system when it needs to be revved up, but they also assist in down-regulating your immune system when it no longer needs to be hyper-activated. The maca also provides an energy boost- sometimes I skip my morning coffee if I'm having this smoothie!  If you have mushroom powder or maca, you can add that in by itself as well.

I use cacao in this recipe, but you can substitute for cocoa- their tastes are very similar. Cacao is a less processed form of cocoa, and contains magnesium, iron and fibre (even more reasons to have chocolate for breakfast! ;))

*If you don't have Activate, you can just double the cacao.

Vance Joy- Mess is Mine

INGREDIENTS

1 cup almond milk
½ frozen banana
1 cup spinach
1 heaping tbsp cacao (or 2 if not using Activate)
1 heaping tbsp Activate
1 scoop vanilla protein powder (I use Genuine Health Fermented Vegan Protein)
4-5 ice cubes

INSTRUCTIONS

Add all ingredients to blender and blend until smooth. If you don't have protein powder, add an extra half banana.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.