Category Archives: Recipes

Gluten Free Banana Muffins with Strawberries and Coconut Whipped Cream

This is a really easy and of course delicious take on the classic strawberry shortcake.  Using a bit of honey to sweeten, flaxseed meal for a little extra fibre and whipped cream from coconut milk, makes for a fantastic, completely satisfying treat that one would be hard pressed to deny.

The Necessities

∗ Makes 9 muffins


1-1/3 Cups Organic Brown Rice Flour

2 tsp Baking Powder (aluminum free)

2 tsp Ground Organic Cinnamon

¼ tsp Salt

3-4 Ripe Organic Bananas – mashed

2 Organic Eggs – whisked 

¼ Cup Organic Coconut Oil

2 tbsp Organic Honey

2 tbsp Organic Flaxseed Meal

2 cups Organic Strawberries – cleaned, de-stemmed and lightly mashed.

1 can Organic Coconut Milk


¾ cup Organic Walnuts or Dark Chocolate Chips


First prepare the coconut whipped cream.  You need to put the can of coconut milk in the fridge upside down for the night.  This enables the cream to separate and come to the top.  Puncture or open the can on the bottom to let the milk run out, leaving the cream in the can.  Next scoop the cream out into a chilled bowl and start beating the same way you would regular cream.  You can add a tsp or two of coconut sugar however you may not need it.  Once the cream is whipped to your desired consistency, place bowl in fridge and get going on the muffins.  Keep the cream in the fridge as it will separate as it gets to room temperature.

Preheat oven to 350° and lightly grease the muffin pan, I like to use butter for this.

In a large bowl, combine the mashed bananas, eggs, honey and coconut oil.  Mix well.

In a separate bowl, combine the brown rice flour, baking powder, salt, flaxseed meal & cinnamon.  This is also where you would add the walnuts or chocolate chips or both!  Mix well.

Add the dry mixture to the wet & mix thoroughly but do not over mix!

Fill the muffin cups about ¾ full.

Bake for 26-34 minutes or until they test clean.


Serve with mashed strawberries and coconut cream & maybe a little butter!


Simply Delicious Chicken Soup

There really is something about chicken soup that calms the soul and makes you feel better all over.  This soup offers valuable lean protein, vitamins A & C,  is supportive of the digestive system and very warming.

Maybe it is the simplicity of the soup, the perfect combination of flavours and textures, that seems to please even the most finicky pallet.

This recipe is very easy to make and requires only a handful of ingredients.  The most important aspect is that you use only Organic, Free Range Chicken.  These are easily found at local markets, butcher shops and some grocery stores.  Industrially raised chickens are diseased and energetically unwell.  This type of animal treatment should never be supported let alone consumed.


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For a  large size pot.  Makes 6 – 8 servings.

1/2 of an Organic Free Range Chicken (using half enables you to get both the tender white breast meat and the darker, juicier meat of the thigh)

3 Organic Medium Size Carrots chopped

3 Cups of Organic Turnip chopped

1 Large Organic Cooking Onion diced

Organic Garlic, a lot of it!

2-4 Tbsp Dried Summer Savory

Parmigiano Reggiano Rind (about half the size of a standard business card)

Organic or Biodynamic Olive Oil

1 Tbsp Organic Butter

Salt & Pepper

Water (not tap)


First rinse the chicken with cold water before placing in the pot.  Fill the pot with enough water that it completely covers the chicken and then some.  A fair amount of the water will boil off.  Generously salt and pepper the water, bring it to a boil.

Peel, rinse and chop up the carrots and turnips.  Add them to the water once it has been boiling for about 10 minutes.

Add in the Summer Savory.


Dice up the onion. Grate the garlic, I typically use an entire bulb.  In a separate saucepan pour in about 2 tbsp of Olive Oil, bring to medium/low heat.  Add the diced onion and cook slowly, you do not want to brown the onion.  Once the onion has cooked for about 10 minutes, add in the garlic and some ground pepper. Keep stirring this so as not to burn the garlic.  Add a tablespoon of butter. In total, cook the garlic and onions for about 15 minutes on lower heat, stirring often.


With the chicken (meat, bones and skin) carrots, turnips on the boil, add the onion and garlic and stir completely.  Add the Parmigiano crust.  Place the lid on and lower the heat but maintain the medium/high boil.  You will let this boil now for  90 minutes to 2 hours, stirring occasionally.  Taste periodically & add salt, pepper, savory to your liking. Note that the longer it boils the deeper the flavour and the more tender the chicken.

The soup is almost ready when the chicken is falling off the bones.  Use tongs to sift through the soup, separating the meat from the bones.  Leave the bones and skin in the soup until ready to serve. Doing this ensures the richest flavour although you do have to be a little careful when eating.

With the bones and skin sufficiently removed, the soup is ready to serve! Leave the Parmigiano crust in.  It can be eaten but I leave it in for added flavour.

This soup pairs nicely with sautéed baby broccoli, steamed rapini, or a crisp, mixed green salad.

You can also grate some Parmigiano Regianno onto a baking sheet in small circles topped with ground black pepper and place in the oven at 350 degrees until melted.  Let cool.

Using a spatula, remove the hardened Parmigiano disks and place on top of soup before serving.


A Quick & Easy Tomato Sauce

This sauce is perfect for pasta dishes, over spaghetti squash, on top of quinoa or brown rice and the leftover sauce goes great  with eggs for breakfast!

Tomatoes offer a myriad of benefits ranging from, Lycopene for heart health, antioxidants Lutein & Zeaxanthin for eye health and vitamin A for skin, eyes & lungs. They are however in the Nightshade family so if you suffer from any issues due to inflammation it is best to eat them sparingly. Also, tomatoes are one of the top 10 for being GMO, so please always get organic and local when possible. Wash thoroughly.

The Garlic and Onions offer more heart health benefits as well as being great for the digestive and immune systems. The Anchovies are packed full of Omega 3 Essential Fatty Acids!



1 Pint of Organic Cherry Tomatoes

3 Organic Vine Tomatoes

1 Large Organic Yellow Onion

4 or more Cloves of Organic Garlic

1/2 cup Organic Olive Oil

2-3 Anchovies

Salt & Pepper to taste

Meat Version

1 .5 lb of ground organic grass fed beef, bison, chicken or turkey.


Slice the cherry tomatoes in half.

Chop up the vine tomatoes.

Dice the onion.

Peel and grate or finely chop the garlic.


Pour the olive oil into a medium size saucepan or pot and turn the heat to medium/high. Add the tomatoes, onion and salt and pepper. You want this to start to simmer.  Once it has been cooking for about 10 minutes add the grated garlic and anchovies.  Let this simmer until the tomatoes are cooked down.


You can add cooked ground beef, bison, chicken or turkey to this once it has simmered down into the saucy texture. Cook the meat in a separate pan with salt, pepper and some chopped onion.  Strain the fat and add to the sauce.

Avocado Chocolate Pudding

This is my version of an old classic, one that has been around for some time now and is very popular in the Natural Health circles, and for good reason, it is very delicious! There are several variations and it can be made with a blender or whipped up in a bowl with a spoon. The ingredients are simple yet packed with Real Food Nutrients, Essential Fatty Acids, Antioxidants, Fibre, Minerals & Vitamins.


The Necessities

(Makes enough for 2)

 1 Ripe medium size Organic Avocado

6 Tbsp of Organic Cacao Powder (I like it to have a dark chocolate flavour)

1 Tsp (or more) Organic Cinnamon

1 1/2 Tbsp Raw creamed Honey


Suggested Toppings

 Fresh Organic Seasonal Fruit or Berries

Organic Hemp Seeds

Organic Shredded Coconut

Organic Whipped Cream

Toasted Organic Cashew, Pecans or Macadamia Nuts

Take your washed avocados and cut in half. Remove the pit and scoop into a bowl. Use a fork to mash it all up as much as you can. Add the Cacao powder & Cinnamon, mix this all together very thoroughly. Mix in the Honey and whip it all together until it is a smooth, mousse like texture. That’s it, super simple.

 If you have a blender it makes it even easier. Simply put all of your ingredients in at once and blend away.

 Scoop desired amounts into bowls, garnish with your  preferred topping(s) or none at all and dig in!