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.

To tell you the truth, I wasn't into chia pudding for a long time. I wanted to be- everyone else was excited about it- but I couldn't get over the tapioca-like texture. This changed once I made it with the real coconut milk- it became way thicker, and is naturally sweet. Now I crave it all the time, as breakfast, a snack or even as dessert. Use whichever fruit you like- my favorite is apples. 

Chia is a fantastic source of fibre, and has some protein as well. Coconut milk is a source of healthy fats as well as a some protein. There's also no sugars added, meaning it's filling, delicious and satisfying, but also full of nutrition.

Rivers and Roads- The Head and the Heart

INGREDIENTS

1/2 cup coconut milk (the kind from a can)
2 tbsp chia seeds
1/4 tsp vanilla
pinch of salt
Toppings: apples, bananas, blueberries, almond butter, toasted coconut

INSTRUCTIONS

In a bowl or jar, mix coconut milk, chia seeds, vanilla and salt together. Stir until well combined. Refridgerate for at least half an hour. Remove from fridge just before serving, and top with almond butter, fruit of choice, and toasted coconut if desired. 

My inspiration for these little flavor bombs was the avocado toast at TurF in Vancouver. Their gluten-free option for avo toast was to have it on top of a baked sweet potato- and let me tell you, it was amazing.  I've made three different yam 'toasts': goat's cheese feta with sprouts, fig jam with goat's cheese, and avocado smash. 

Bloody Water- Kendrick Lamar with Anderson .Paak, Ab Soul, James Blake

INGREDIENTS

1 large yam, sliced into 1/2 inch thick rounds
Olive oil
1 tbsp butter or vegan butter of choice, melted
1 clove garlic, minced
Salt and pepper
Optional toppings: 
Sprouts
Goat cheese feta
Fig jam
Soft goat cheese
Avocado

INSTRUCTIONS

Preheat oven to 400F. Place sliced yams on a parchment paper lined cookie sheet. Spray lightly with oil of your choice (I like avocado oil), and sprinkle with salt and pepper. Bake for 20 minutes, then flip and bake for more 20 minutes, until slightly browned and cooked through. Remove from oven. Combine melted butter with garlic, and brush garlic butter onto yam rounds. Bake for 5 more minutes, then remove from oven and add toppings. 

For feta topping: Preheat oven to broil. Cover yam in goat's cheese feta. Place back in oven and broil until goat's cheese is slightly browned. Remove from oven, and top with sprouts, if desired. 

For fig topping: Spread fig jam over yam round. Top with soft goat's cheese. 

For avocado topping: Slice avocado and gently mash with salt, pepper and red chili flakes. Spread onto yam.  

These truffles are like little bombs of deliciousness. They're super quick, ridiculously easy and perfect for dessert or a snack. Plus, they are sweetened entirely with dates which make them (somewhat) less sinful than your average truffles. Don't be afraid to be heavy-handed with the salt: the combination of salty and sweet is what makes these so addictive! 

Rusted Root- Send Me On My Way

INGREDIENTS

10 large pitted medjool dates
2 tbsp almond butter
pinch of sea salt
1/2 tsp vanilla
1 cup dark chocolate chips
1 tsp coconut oil
optional: chia seeds or large flake salt for topping

INSTRUCTIONS

Add dates, almond butter, sea salt and vanilla to a food processor. Pulse until the mixture is smooth. With wet hands, roll into balls (about a teaspoon each), and place on parchment paper covered tray. Freeze the balls for about 15 minutes. Meanwhile, melt dark chocolate with coconut oil, stirring often over low heat. After 15 minutes, dip balls into the dark chocolate, place back on the tray. If choosing to, sprinkle  with kosher salt or chia seeds. Place back into freezer. Serve straight from the freezer (they taste best when chilled!)

Recipe adapted from Oh She Glows 

One of the things I strive for with all my recipes is to make them easy- quick, with minimal ingredients. This recipe is the epitome of quick and easy- put 4 ingredients into a blender, and boom. I make it and leave it in my fridge for the week and throw it on/in everything-dip for carrots or roasted yams, for drizzling over glory bowls, for adding flavour to my soups. If you have extra time and are feeling fancy, try roasting the garlic before blending for extra flavor.

Electric Love- BØRNS 

INGREDIENTS

1 cup cashews, soaked
1/2 cup- 1 cup water
2-5 cloves garlic, crushed (I highly recommend roasting it first, but it's not necessary)
salt and pepper, to taste

INSTRUCTIONS

Soak cashews for about an hour. If in a rush, soak in boiling water for 10-15 minutes. Drain the water, then add nuts, fresh water, garlic, salt and pepper to a blender. Blend until smooth. If you'd like it to be thicker, add more cashews. If you'd like it to be thinner, add more water. 

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. 

Shakshuka is a Middle Eastern dish, which traditionally involves making a spicy tomato sauce by simmering tomatoes with onions, garlic, peppers and a variety of spices, including smoked paprika. Eggs are then poached in the tomato sauce, and served with some sort of crusty bread. When I first started making shakshuka, I would make the whole thing from scratch which, while extremely delicious, was also pretty time consuming.

This recipe was a product of a leftover can of tomato sauce, a strong craving for shakshuka, and a lack of time to make the real thing. This version is so fast and cuts wayy down on the list of ingredients so you can make it whenever you want. I like having it for dinner but it's also amazing for brunch or breakfast.

Homemade Dynamite- Lorde ft. Khalid, Post Malone, SZA

INGREDIENTS

1 tsp olive oil
1.5 cups garlic tomato sauce
1 clove garlic, crushed
1 tsp smoked paprika
¼ tsp turmeric
¼ tsp red chili flakes
pinch of sea salt and pepper
1 big handful spinach
2 eggs
bread or toast (my favorite GF bread right now is from Aphrodite in Van!)

INSTRUCTIONS

In a small pan, sautee garlic in olive oil over low heat. Once simmering, add paprika, turmeric and chili flakes, and stir until fragrant. Add garlic tomato sauce, spinach, salt and pepper, and stir over medium heat until bubbling. Using a wooden spoon, make two hollows in the sauce. Gently break an egg into each hollow, reduce heat to a low and cover. Simmer over low heat until eggs are cooked to your liking- could be anywhere from 5-15 minutes depending on your stove and how you like your eggs. Once cooked, remove from heat and sprinkle salt and pepper over eggs. Serve in the pan you cooked it in, with a piece of your favorite bread, lightly toasted. 

Peanut butter and chocolate is likely one of my favorite combinations, ever. You can probably tell by looking at the "sweet" page of the blog- peanut butter and chocolate mousse, peanut butter and chocolate blondies, peanut butter and chocolate cupcakes... I can't stop! These are easy to whip up, and are tiny- perfect for snacking. Also, they pair realllly well with wine ;)

Fat Freddy's Drop- Flashback

INGREDIENTS

½ cup almonds
½ cup salted peanuts
½ cup peanut butter
2 medjool dates, pitted
1/4 cup rolled oats (I used certified GF)
½ tsp vanilla
1 cup dark chocolate chips or bars, chopped finely
1 tbsp coconut oil

INSTRUCTIONS

Add oats and dates to a food processor, pulse until oats are finely ground and well combined. Remove from processor, then add almonds and peanuts to the food processor and pulse until finely ground. Add peanut butter and vanilla to nut mixture and pulse until well combined. Add oats and blend until it forms a dough. Using a 1/4 tsp as a spoon, scoop small amounts of dough, roll into balls and place on a lined cookie sheet. Freeze for half an hour to an hour, until dough balls are frozen hard. In a pot, heat chocolate and coconut oil on low heat until melted. Turn heat off. Using a fork, roll each peanut butter ball in chocolate and tap on the side of the pot to get excess chocolate off. Place chocolate covered ball on a lined cookie sheet and place in freezer until firm. Once firm, transfer to an airtight container and refrigerate until serving. 

Recipe adapted from Minimalist Baker

Ahh, fall. Leaves, scarves, pumpkin spice lattes and soup. Fall is harvest time for most root vegetables- carrots, squash, yams. Not only are these foods in season meaning they are fresher and cheaper, many of us also crave them as the weather gets cooler. 

As much as we laugh at the popularity of pumpkin spice, the concept actually has roots in Traditional Chinese Medicine. In TCM, fall is associated with spice. Eating foods heavier in spice this season will feed the body and help the transition into winter. Chinese medicine is also based on balancing the yin and the yang in the body, so colder autumn days are perfectly balanced by warmer, heartier meals. So go ahead and embrace all the super basic fall things: Traditional Chinese medicine told you to. 

Louie Free- You Make Me Feel Better

INGREDIENTS

½ large white or yellow onion, chopped
1 tbsp grated ginger
4 cloves garlic, minced
2 tbsp olive oil
1 tbsp red curry paste
2 cups vegetable broth
3 cups yams, diced
3 cups carrots, chopped
1 heaping tbsp cinnamon
¼ tsp cardamom
3 tbsp honey
sea salt & pepper, to taste
1 package soft tofu (optional) 

INSTRUCTIONS

In a large pot, heat olive oil. Over medium heat, saute onion until soft and transluscent. Add garlic and ginger, saute until fragrant. Stir in red curry paste. Add vegetable broth, yams and carrots, stir, and heat until boiling. Cover and lower heat to medium-low. Simmer until the vegetables are soft, 30-45 minutes. Add the rest of the ingredients and blend either with an immerision blender or a stand up blender until smooth. 

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 working on a cauliflower pizza recipe for years. So many recipes are so delicious, but end up using a lot of ingredients that I don't usually have on hand.  This recipe is pared down to ensure it's easy and quick to make.  

Due to the cauliflower in the crust, this is not a similar texture to a regular pizza crust. It's a little lighter, and a little bit less chewy, but every bit delicious in its own way. I love using this for my pizza because there's a higher nutritional content than traditional pizza-cauliflower is high in Vitamin C, fibre and potassium, as well as a lower carbohydrate content. I never feel bad for indulging, and the high veggie content balances out the wine I'm usually pairing it with ;)

I make the pizza with a mediterranean topping filled with my favorite things like olives and feta, but you can choose whatever toppings you like.

Misty- Caamp

INGREDIENTS

Crust:
½ medium cauliflower
1 egg
½ cup GF flour
½ cup cornmeal
1 tsp nutritional yeast
¼ tsp thyme
¼ tsp sea salt
¼ tsp pepper
a healthy pinch of red pepper flakes

Toppings:
¼ cup pizza sauce
1 handful spinach
¼ cup olives, chopped
¼ cup goat's cheese feta
cherry tomatoes

 INSTRUCTIONS

Preheat oven to 400 F. Chop cauliflower into small, even florets. Add chopped cauliflower to food processor and chop until riced. Remove any large chunks left. Transfer the cauliflower to a bowl and stir in the rest of the crust ingredients. The dough mixture will be pretty wet. Line a baking sheet with parchment paper, add crust and spread into a thin circle. Bake until golden brown, about 15-20 minutes. Remove from oven. Spread sauce evenly across the crust, spread spinach on top, and add the tomatoes and olives. Sprinkle feta on top, then return to the oven. Bake for 10-15 minutes until spinach is wilted and feta is golden. 

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. 

In the summer, I don't usually feel like cooking warm breakfasts like oatmeal or eggs. I stick to smoothies or this breakfast bowl, which you can throw together in just a few minutes. It is full of my favorite flavors, foods and textures: crispy apples, oats, cinnamon and almond butter. The apples make the breakfast feel fresh and light, while the almond butter will fill you up. Oats and cinnamon are both known to decrease blood sugar spiking, which will help keep you full longer and prevent a sugar crash after breakfast. Paired with coffee, this breakfast  starts my day off right. 

Peaches- In the Valley Below

INGREDIENTS

1 apple, chopped into small cubes (I like ambrosia, use your favorite)
¼ rolled oats (use GF if needed)
½ tsp cinnamon
2 tbsp almond butter
1/3 cup almond milk

 INSTRUCTIONS

Place chopped apples in a bowl. Top with oats, sprinkle with cinnamon then pour almond milk over top. Drizzle with almond butter. 

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.

Much like Rufus Humphrey, I'm a  waffle enthusiast. Waffles are my chosen breakfast for birthdays, Christmas, brunches, Wednesdays.... My parents made the BEST waffles when I was growing up- light and fluffy, crispy on the outside. So, once I stopped eating gluten and dairy, it was my mission to find an amazing waffle recipe. I've tested and retested all kinds of different recipes for years and have finally settled on the 'perfect gluten free waffle'.

Drake- Get It Together--> check it out on spotify, it's been removed from youtube!

INGREDIENTS

½ cup gluten free flour blend (my favorite by far is the 1-1 blend from Bob’s Red Mill)
½ cup oat flour (blend GF oats in a food processor until fine)
2 tsp baking powder
½ tsp salt
1 heaping tsp cinnamon

¾ cup almond milk
¼ cup canola oil
2 large eggs (can substitute for flax eggs)
2 tbsp maple syrup
1 tsp vanilla extract

 INSTRUCTIONS

In a medium bowl, whisk together the dry ingredients. In another bowl, whisk together the wet ingredients. Pour the wet ingredients into the dry ingredients and stir until just combined. Let the batter rest for 10 minutes while your waffle maker heats up. After 10 minutes, gently stir the batter one more time. Ladle a scoop onto the heated waffle iron. Serve with coconut oil or butter, maple syrup, almond butter or my favorite- blueberry sauce (recipe below). 

Waffle recipe adapted from Cookie and Kate.

Blueberry sauce

INGREDIENTS

1 cup frozen blueberries
1 tbsp honey, maple syrup or sugar

 INSTRUCTIONS

In a small saucepan, gently heat the blueberries with the sugar. Once bubbling and warm, transfer to a blender and blend until smooth. 

I've been a little lazy in the kitchen lately- school has really kicked my culinary creativity to the curb. Luckily, something called the #vancityvirtualpotluck came up and got me excited about recipes again! 

Over 30 local Vancouver bloggers are all posting recipes today- check it out on instagram via #vancityvirtualpotluck. I have included links to two other recipes from the potluck below, and if you'd like to see the whole menu, check it out here. Such a cool way to support local bloggers & get some awesome recipes! A big thanks to Lindsay and Kristen at Piquant Marketing for organizing such a delicious event. 

These polenta fries were an old favorite that I've revamped for the potluck. I'm always amazed how easy these are, and how crispy they get- you'd never know they are baked! They are amazing vegan, but I've included some options for adding parmesan and goat cheese for an extra flavour hit. 

Leon Bridges- River

INGREDIENTS

For polenta fries: 
2½ cups low sodium vegetable stock
¾ cups organic cornmeal
2 tbsp nutritional yeast
¼ tsp thyme
salt & pepper to taste
(optional) ¼ cup soft goat cheese
(optional) grated parmesan for topping

For marinara sauce:
1 tbsp olive oil
2 cloves garlic, minced
1 can crushed tomatoes
¼ tsp crushed red pepper flakes
pinch of sugar, honey or agave
1 tbsp chopped basil leaves or 1 tsp dried basil leaves
salt & pepper to taste

INSTRUCTIONS

Fries: Bring vegetable stock to boil in a large pot. Once boiled, reduce heat to low and slowly add cornmeal, whisking constantly. Turn off heat when the cornmeal is thick and creamy. Stir in nutritional yeast, thyme, salt & pepper and goat cheese, if using. Line a cookie sheet with parchment paper and transfer the polenta onto the cookie sheet. Using a spatula, spread the polenta into a smooth layer. Place in fridge for 10-15 min or until firm.  Preheat oven to 400 F. When firm, cut into thin rectangles and place on greased cookie sheet, ensuring there is space between each fry. Brush with 1 tbsp of olive oil, sprinkle with approximately ¼ tsp salt. Bake for 10 minutes then flip the fries. Bake for another 5-10 minutes until golden and crispy. Remove from oven and sprinkle with parmesan cheese. Serve with marinara sauce. 

Marinara Sauce:  Heat oil in a saucepan over medium-high heat. Add the garlic and cook, stirring, until fragrant. Add the tomatoes and sugar and season with salt and pepper, to taste. Bring to a boil, lower the heat, and simmer for 30 minutes. Stir in the basil and serve.

Click the image to see another recipe from the potluck- Beet Carpaccio Salad by Morgan @ Shupe's Soups!

Click the image to see another recipe from the potluck- Super Stuffed Sweet Potatoes by Suraya @ Wild Witch BC!

When I'm in school, my meals tend to be pretty repetitive- I make my lunches and dinners for the week on Sundays. Since I eat the same thing every day, I have to make sure the food is delicious so I don't get tired of them. This is one of my favorites: crispy garlic kale, warm roasted yams and a poached egg together with tahini sauce. It is delicious, filling and so satisfying. 

One of the less-talked about components of nutrition is phytochemicals/phytonutrients which are naturally occurring chemical components in vegetables (particularly brightly colored veggies). Phytochemicals have a amazing preventative health benefits. Over 2000 phytochemicals have been identified in various foods. Two of the phytochemicals in this dinner are beta-carotene and lutein. They function as antioxidants, stimulate the immune system, are protective against cancers and can prevent cataracts and age-related eye degeneration.

Studies show that having a diet rich in phytochemicals is more effective in disease prevention than taking a singular supplement. Beta carotene is found in leafy green veggies, yams, carrots, squash, spinach, apricots, green peppers and mangoes. Luteine is found in green leafy veg, broccoli, egg yolks, corn, potatoes, spinach, carrots and tomatoes. To simplify, it is suggested that diets contain at least one orange vegetable/fruit and one dark green vegetable/fruit per day to get the benefit of phytochemicals. This dinner has both! 

Peter Bjorn and John- Young Folks

INGREDIENTS

1 medium yam, peeled and diced
1 bunch kale, washed and torn into bite-sized pieces
1 clove garlic, minced
olive oil
sea salt & pepper
1/4 tsp red pepper flakes
1-2 eggs
1 tsp vinegar
tahini sauce (see below for recipe)

INSTRUCTIONS

Preheat oven to 400 F. Toss diced yams in 1-2 tbsp olive oil, sprinkle with sea salt and pepper. Roast for 30-50 min until golden and soft. While yams are roasting, prepare the kale: drizzle with 1-2 tsp olive oil, garlic, salt and pepper and red pepper flakes. Massage the oil and spices into the kale. Spread over a baking sheet and roast at 400F for 5-10 minutes, until lightly crispy (keep an eye on it, it will burn quickly). If adding the eggs, poach 2 eggs while the kale is in the oven- check out how to poach an egg here. When the veggies and eggs are done, place the yams and kale on a plate and top with eggs. Drizzle with a generous amount of tahini sauce. 

Note: To speed up assembly time, I roast 3-4 yams at the beginning of the week and just warm them up while the kale roasts. 

Tahini Sauce

INGREDIENTS
1/2 cup tahini
3 tbsp nutritional yeast
2 tbsp red wine vinegar
1.5 tsp soy sauce (I used GF Tamari)
1 tsp honey or agave
1 tsp sriracha
2-3 tsp water

INSTRUCTIONS
Add all ingredients to a jar. Shake until well combined. If it's too thick, add 1 tsp of water and shake, repeating until you get the desired consistency. 

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.

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.

I consider sushi one of my main food groups, and the hype hit a new level when my friend taught me how to make my own sushi a couple of years ago. It's way easier than it seems yet you feel like pro chef when you're done. I've listed my favorite veggie combo- yam, peppers, mango and avocado but feel free to choose whatever you want. 

Leagues- Walking Backwards

INGREDIENTS

2 cups rice, brown rice, or quinoa
1 large yam
2 bell peppers
1 mango
2 ripe avocados
5-10 nori sheets
Sriracha
optional: cucumbers, lettuce, grated carrots
Tahini sauce (see below)

INSTRUCTIONS

Preparation: Cook the rice or quinoa according to instructions on package. Peel the yams and cut into long, thin rectangles. Add to a cookie sheet lined with parchment paper. Drizzle with 3 tbsp olive oil, 2 tsp honey or agave, salt and pepper. Roast at 400 F for 30-40 minutes until lightly browned and cooked through. While yams are roasting, chop the bell peppers, mango and avocados. Cut into long, thin strips. 

Putting the sushi together:

Step 1: Lay nori sheet shiny side down on top of a slightly bigger piece of saran wrap

Step 2: Spoon about 1/2 cup warm rice or quinoa into the middle of the sheet. If you cooked the rice or quinoa ahead of time, reheat before rolling as the heat from the rice helps soften the nori sheets.

Step 3: Using a spatula, gently spread the rice out to cover all but about an inch and a half on either end of the nori sheet. When the rice is covering the area, gently press down, making sure the rice is sticking to the paper. 

Step 4: Choose one end of the rice and squeeze a small amount Sriracha all the way across. Layer the vegetables and fruits on top of this line. Choose similarly shaped veggies so the height and width of the vegetables is approximately the same all the way across. 

Step 5: Dab a small amount of water onto the opposite edge of the nori paper. I just dip my fingers into a glass of water then dab all the way across the top of the nori sheet. This helps the the roll stay together. 

Step 6: Roll! Tightly roll the sushi like you would a sleeping bag. For the first part of the roll, hold the veggies in so they don't fall out and create a loose and messy roll. 

Step 7: Tightly wrap the saran around the sushi roll. 

Note: check out steps 1-7 in action on my instagram @kaleandacoffee. The video wouldn't upload here!

Step 8: Let the roll sit for a few minutes in the saran. Then remove from saran, and cut gently into 6-8 rolls with a serrated knife. 

Step 9: Dip in tahini sauce and EAT!

Tahini Sauce

INGREDIENTS
1/2 cup tahini
3 tbsp nutritional yeast
2 tbsp red wine vinegar
1.5 tsp soy sauce (I used GF Tamari)
1 tsp honey or agave
1 tsp sriracha
2-3 tsp water

INSTRUCTIONS
Add all ingredients to a jar. Shake until well combined. If it's too thick, add 1 tsp of water and shake, repeating until you get the desired consistency. 

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.