I shared a Jalapeno Paprika Hemp Spread recipe the other week and mentioned I made a pretty epic sandwich that featured this spread. It was fun to get a bit creative with a sandwich by adding roasted beets, tempeh, and of course that zippy spread. I have a hard time calling this one a recipe - think of it simply as inspiration for a truly delicious sandwich.


INGREDIENTS: (yields 2 servings)

  • 4 slices, organic sourdough bread
  • 4 slices tempeh
  • 1 avocado, sliced
  • 1 red beet, roasted
  • 1 cup carrot, sprialized or grated
  • 1 cup sunflower sprouts
  • 2 tbsp olive oil
  • a pinch sea salt



  • 1 green jalapeno pepper, finely chopped
  • 1/2 cup hemp seed
  • 1/4 cup apple cider vinegar
  • 2 tbsp nutritional yeast
  • 1 garlic glove, minced
  • 1 tbsp lemon juice
  • 1 tbsp water
  • 1 tsp paprika
  • 1/2 tsp sea salt


1. Wash and slice beet, toss in olive oil and sprinkle with sea salt. Bake in the oven at 425 degrees for 45 min.

2. While beets are roasting make the Jalapeno Paprika Hemp Spread by following this recipe.  Set aside. 

3. Wash and dry sprouts, wash and sprialize or grate carrot and slice avocado. Set aside.

4. Pan fry tempeh in olive oil until golden brown on both sides.

5. Slice bread, spread Jalapeno Paprika Hemp Spread on both slices of bread, and layer beets, tempeh, avocado, carrots, and sprouts. 


A friend from out of town recently called (actually called, didn't just text) and to my delight was dropping by for lunch. I had a couple of hours before her arrival, and happened to be on my way to the market. Like a smack on the head, jalapeño pepper spread was my craving of the day and our lunch would now revolve around it. Thankfully the experimental recipe worked out! And just like that, a couple of gals were enjoying Jalapeño Paprika Hemp Spread on fresh sourdough bread with roasted beets, avocado and topped with spiralized carrots and sprouts. I'll share photos and details of this next week, but for now, go whip yourself up some of this delicious, spicy spread. It's a nice thing to have in the fridge to enjoy in wraps and sandwiches or with some crackers topped with cucumber.


  • 1 green jalapeno pepper, finely chopped
  • 1/2 cup hemp seed
  • 1/4 cup apple cider vinegar
  • 2 tbsp nutritional yeast
  • 1 garlic glove, minced
  • 1 tbsp lemon juice
  • 1 tbsp water
  • 1 tsp paprika
  • 1/2 tsp sea salt

Place all ingredients in blender and blend until thick and the jalapeño paper has been finely broken down. Store in a jar or glass container in the fridge. 


LEMON: a natural detoxifier, rich source of vitamin C, and contains limonene that promotes immunity and helps fight infection. 

APPLE CIDER VINEGAR: reduces sinus infections and sore throats, prevents muscle fatigue after exercise, improves digestion and cures constipation, and helps to alleviate symptoms of arthritis. 

JALAPEÑO PEPPER: anti-inflammatory, contains antioxidants, boosts metabolism and helps promote weight-loss, a rich source of vitamin E and C and minerals. 

PAPRIKA: promotes heart health and circulation and can even help normalize blood pressure, a rich source of vitamin E, A and C which helps fight colds and helps the body to absorb iron. 

NUTRITIONAL YEAST: excellent source of fiber, complete protein, and rich source of vitamin B's, minerals and amino acids. 

SEA SALT: anti-inflammatory, boosts immunity, alkalizing to the body, promotes heart health and circulation and aids to help deal with stress and promotes better sleep and mood by maintaining hormone levels in the body. 

GARLIC:  anti-inflammatory, contains antioxidants, boosts metabolism, lowers cholesterol and helps to prevent cancer. 

HEMP SEEDS: anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 


My go to meal when in a hurry is generally a bowl of some sort with a cooked grain, some combination of vegetables (generally whatever is in the fridge at the time), soy (tempeh or tofu), nuts/seeds and a simple at home dressing. Lately, I just can't get enough of this Rainbow Rice Bowl. I love the combination of warm brown rice with fresh colourful raw vegetables, but what makes this dish truly amazing is the addition of the Creamy Lemon Garlic Hemp Sauce. I could rave about this dressing for days! It's the most recent staple to my weekly repertoire, and adds flavour and richness to so many dishes. Not to mention how incredibly good for you it is- all of the wonderful details about this sauce are in the post found here

RAINBOW RICE BOWL: a nutritious meal complete with protein, whole grains, fibre and rich in vitamins. 

INGREDIENTS: (yields 1. adjust vegetable measurements to your liking) 

  • 3 cups water 
  • 1/2 cup rice, uncooked 
  • 1/3 cup tempeh, sliced and cubed 
  • 1/2 cup swiss chard, ribboned 
  • 1/2 avocado, sliced 
  • 1/3 cup tomato, diced 
  • 1/3 cup celery, sliced 
  • 1/3 cup beet, spiralized or julienned 
  • 1/3 cup carrot, spiralized or julienned 
  • 1 tbsp olive or sesame oil 
  • cilantro, to top 


  • 1/2 cup lemon, juice 
  • 3/4 cup olive oil 
  • 1/3 cup hemp seeds 
  • 2 tbsp water 
  • 1.5 tbsp tamari 
  • 1 tbsp raw honey 
  • 1 tbsp ginger, grated 
  • 1 garlic glove, minced 


1. Cook rice using stove top method, or using a rice cooker. 

2. While rice is cooking, wash and prep vegetables and set aside. 

3. Make sauce according to recipe found here. Set aside. 

4. Cut tempeh and toss in chosen oil. Heat pan, and lower heat to med-low and pan fry tempeh until golden brown and crispy on the outside. 

5. In a bowl add desired rice, approx. 2 tbs of sauce and mix. Then top rice bowl with vegetables and cilantro to season. 

I like to serve this in a large deep bowl, mix everything up and enjoy! 


I have to admit, this Creamy Lemon Garlic Hemp Sauce was a beautiful accident one day while experimenting in the kitchen. An accident that I now make weekly, eat daily and work into a variety of dishes including salads, noodles, and veggie-grain bowls. It's a great sauce to have handy to add to meals, and can also be used as a dip for snacking! 

Hemp seeds, once blended, add a creamy, smooth texture to things like smoothies, dressings and sauces. Which is just one of the reasons this superfood is so well loved by vegans and health nuts. So although "buttery" in texture, this sauce is packed full of antioxidants, vitamins, essential fatty acids and really couldn't be any better for you. So go ahead, make up a batch of this sauce and indulge with pleasure and without guilt.

CREAMY LEMON GARLIC HEMP SAUCE: a healthy, detoxifying, versatile sauce. 


  • 1/2 cup lemon, juice 
  • 3/4 cup olive oil 
  • 1/3 cup hemp seeds 
  • 2 tbsp water 
  • 1.5 tbsp tamari 
  • 1 tbsp raw honey 
  • 1 tbsp ginger, grated 
  • 1 garlic glove, minced 

Place all ingredients in blender and blend until thick and smooth. Store in a jar or glass container in the fridge. 


LEMON: a natural detoxifier, rich source of vitamin C, and contains limonene that promotes immunity and helps fight infection. 

GINGER: anti-inflammatory, contains antioxidants, and clears microcirculatory channels of the body which include the sinuses and throat. Also, ginger is a warming agent and promotes sweating, which is healthy when sick. 

RAW HONEY: contains antioxidants, and a rich source of minerals and B vitamins that help support the function of the heart, muscles and nervous system. 

OLIVE OIL: anti-inflammatory, contains antioxidants, lowers cholesterol and promotes heart health, rich source of vitamin E which is good for the skins and has an anti-aging effect. 

HEMP SEEDS: anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 

I will be sharing a variety of recipes that include this sauce, so make sure to tune back in for those soon! 


I recently started adding matcha green tea powder to my morning smoothies. Not only is matcha packed full of nutritional benefits, it also contains caffeine and other properties that boost energy. So on mornings when I'm tight for time, adding a little bit of matcha to my breakfast feels like I'm killing two birds with one stone.

So what is "matcha" anyway?  Matcha is green tea leaves finely milled to form a fine powder. For centuries the Japanese have used matcha in part of a traditional tea ceremony that includes the preparation, serving, and drinking of matcha. Buddhist monks have also relied on this powder to keep them awake and focused during long days of meditation.  

A few benefits of matcha: 

  • high in antioxidants 
  • detoxifies the body by removing heavy metals and toxins 
  • increases metabolism and helps the body burn calories 
  • improves cognitive abilities and concentration 
  • contains cancer fighting properties 
  • increases energy levels 
  • boosts immunity 
  • helps relieve stress 

MATCHA GREEN SMOOTHIE: a healthy and energizing breakfast or snack on the go. 

INGREDIENTS: (yields 1 serving) 

  • 1 cup of spinach 
  • 1 banana 
  • 1 cup of water 
  • ½ granny smith apple (core removed, chopped) 
  • ½ kiwi (skin removed) 
  • 2 tbsp chia seeds  (I added these in at the last minute so they didn't make the ingredients picture above) 
  • 1 tbsp raw honey 
  • ½ tsp matcha green tea powder
  • 2-3 ice cubes 

Wash and prep fruits and vegetables and add to your blender. Add water, chia seeds, matcha green tea powder, and ice cubes. Blend until smooth, pour and enjoy. 


Kale chips can add flavour, crunch and texture to a simple dish in need of a little something extra. I think they work especially well added to a pasta dish like the Zucchini & Soba Noodle Spinach Basil Pesto. Lately I have been experimenting with different dressings and playing around with spices, herbs, and other flavourings. One of the more versatile and popular recipes of the bunch is the Walnut Vegan Parmesan Kale Chips. This vegan treat gets its cheesy parmesan flavouring from one key ingredient- nutritional yeast. Nutritional yeast is a deactivated yeast that is jam-packed full of vitamin B's, protein, low in fat and sodium, free of dairy and sugar and most importantly, naturally tastes cheesy!  If you don't already have this bulk good in your kitchen, pick some up and start tossing it on everything.  




  • 1/2 cup bunch of kale 
  • 1/4 cup walnuts 
  • 1 tbsp nutritional yeast 
  • 1 tbsp olive oil 
  • a couple pinches sea salt 



1. Using a mortar and pestle, crush the walnuts until they are mostly in fine little pieces. Don't worry about a few larger pieces throughout, as this will actually add fantastic texture to this delicious topper. 

2. De-stem kale, wash and dry. Once the kale is completely dry, toss in olive oil and lightly massage the oil throughout.  

3. In a large bowl, mix walnuts, nutritional yeast, and a few pinches of salt with the kale. 

4. Pre-heat oven to 350 degrees. While oven is heating, line baking sheet with parchment paper and evenly disperse kale onto baking sheet in a single layer. Ensure to get all the nutritional yeast, sea salt and walnut mixture from the bottom of the bowl after you have dumped the kale out- this is the best part. Put kale in the oven for 10-15 minutes, watching carefully and rotating the pan once. Once crisp, set aside to cool.  

Kale chips store extremely well in a Tupperware so consider making a double batch and have some ready and available to top other dishes throughout with the week.  



I adore the warm cooked dishes prepared for Christmas - it really wouldn't be Christmas without them! However, the rich traditional holiday foods can leave one feeling a little, shall we say, heavy?? So when it comes time to getting back to reality and into a routine again, I always crave an abundance of fruits and vegetables (particularly greens) and find myself making fresher foods rich in vitamins and antioxidants. 

The first meal I made for myself after the holidays was this Spinach & Quinoa Grapefruit Pomegranate Salad. Pomegranates are still in season and I have been looking to incorporate them into other meals besides breakfast. So with a few whole grains, nuts, superfoods and some fruits and vegetables I managed to satisfy everything my body was craving and kickstart a healthy new year.

SPINACH & QUINOA GRAPEFRUIT POMEGRANATE SALAD: a meal or a beautiful side to breakfast, lunch and/or dinner. 

INGREDIENTS: (yields 2 servings) 

  • 3 cups spinach 
  • 1/2 cup quinoa 
  • 1 cup grapefruit 
  • 1/2 cup pomegranate 
  • 1/2 cup cauliflower 
  • 4 tbsp hemp seed 
  • 4 tbsp raw walnut 

DIJON VINAIGRETTE DRESSING INGREDIENTS: (yields 1/2 cup. more than needed for recipe) 

  • 1/3 cup olive oil
  • 3 tbsp balsamic vinegar
  • 2 tsp Dijon mustard
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper 


  1. Rinse quinoa, add 1 cup water to a pot along with rinsed quinoa. Bring quinoa and water to a boil, once it has reached a boil, dcrease temperature to a simmer, cover and cook for 15 min. Remove from heat, fluff and cover again.  
  2. While quinoa is cooking whisk oil, vinegar, mustard, salt, and pepper together in a bowl and set aside. 
  3. Wash spinach and cauliflower, grate cauliflower and set aside.  
  4. Cut pomegranate in half and remove the seeds from 1/2 of the fruit. Cut grapefruit into cubes and remove the peel. 
  5. In a large bowl or plate directly to plates dividing ingredients, layer spinach, quinoa, grapefruit, pomegranate, cauliflower, hemps seeds walnuts and dress lightly with dressing.  



Where would we be in the winter without a hot cup of something to get us through it? Coffee, tea, apple cider and hot chocolate are a few treats that warm the soul and can bring a little joy to an otherwise cold and dreary day. 

This holiday season I'm looking forward to sharing a cup of Dandelion Coconut Allspice Latte with my friends and family. Dandelion is loaded with health benefits including stimulating the appetite and promoting good digestion, which, with all the food that is presented over the holidays, we could all use a little assistance. Arguably, the best part of this drink is the combination of allspice, cinnamon, cloves and ginger brewing on the stove top. Your entire entire house will smell like Christmas spice!

ALLSPICE DANDELION COCONUT LATTE: a festive warming detox and digestive aid. 

INGREDIENTS: (yields 1 serving)

  • 2 cup water
  • 1/4 coconut milk 
  • 1 tbsp dandelion 
  • 1 tsp grated ginger 
  • 1/2 tsp allspice
  • 1/2  tsp cloves
  • 3 cinnamon sticks 
  • pinch of nutmeg 


1. Grate ginger and put in a tea basket or cheese cloth tied at one end. 

2. Place water, allspice, cloves, cinnamon sticks and grated ginger (in basket or cheese cloth) in a pot and bring to a boil. Then reduce to a simmer for 20min. 

3. Place dandelion in mug, then add strained simmered spice water and mix. Ensure to leave an inch of space in the mug for coconut milk to be added next. 

4. Warm coconut milk on stove top stirring continuously and ensuring to not let the milk burn. Once warm, pour into mug along with the spice water. Stir and top with nutmeg. 



Vitamins/Minerals- rich source of vitamin A, B complex, C, D and potassium, iron, calcium, magnesium, zinc, and phosphorus. 

Digestive Aid-  promotes digestion and is a mild laxative, promotes good cultures in the gut, and stimulates appetite.

Liver/Kidney- is a diuretic that helps detox the kidneys and clear out toxins.

Cancer/ Antioxidants – rich in antioxidants that prevent free-radical damage to cells and DNA, slowing down the aging process in our cells and prevents and fights cancer. 

High Blood Pressure – As a diuretic dandelion increases urination which then lowers blood pressure. The fiber and potassium in dandelion also regulate blood pressure.

Cholesterol – studies have shown that dandelion lowers and control cholesterol levels.

Gallbladder – increases bile production and reduces inflammation to help with gallbladder problems and blockages.

Inflammation – contains essential fatty acids and phytonutrients that reduce inflammation throughout the body.

Immune System –immune boosting functions and fights off microbes and fungi.



I created this recipe a few years ago when a friend had expressed concerns that her two young girls were becoming extremely active with extracurricular sports and equally stubborn about what they did not want to eat. I took this as a challenge and developed these energy bites to please a six year old's tastes, and a worried mother's common sense. To my delight, these bite size, protein and fiber packed treats were a hit! The girls call them D' Bites (D for Dani), but we'll call them Cranberry Cacao Energy Bites. Their name seems to have a better ring to it, don't you think? 

CRANBERRY CACOA ENERGY BITES: a protein and fiber packed energy treat for on the go. 


  • 8 dates pitted and chopped 
  • 1/2 cup almond butter 
  • 1/2 cup dried organic oats 
  • 1/2 cup raw walnuts 
  • 1/3 cup dried cranberries diced 
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup raw cacoa nibs 
  •  1/4 cup + 2 tbsp ground flaxseed
  • 6 tbsp chia seeds (3 tbsp in recipe, 3 tsp roll the balls in) 
  • 3 tbsp cacao powder 
  • 2 tbsp raw shelled hemp hearts 
  • 2 tbsp coconut oil 
  • 1 tsp organic maple syrup 
  • 1/2 tsp cinnamon 
  • 1/4  tsp fine sea salt 


1. Place pitted dates in food processor or Vitamix (add 1 tbsp of water if using the Vitamix) with coconut oil, and process until it's a smooth paste. 

2. Take date paste and mix into a mixing bowl with all the other ingredients. 

3. Once all the ingredients are mixed together well, place in the fridge to cool for 30 minutes. 

4. Roll the mix into bite size balls, and then roll each ball through the chia seeds to cover surface entirely. 

5. Store in freezer.  



The yogurt parfait is a regular on my roster of breakfast combinations, packed full of fibre, protein and enough fuel to keep me energized until lunchtime. However, every couple of weeks it becomes monotonous, and requires some new flair in the fruit department. With a regular rotation of banana, apple, pear, and grapefruit, inevitably one fruit becomes boring. Thankfully pomegranates are in season! These lovely little seeds are crunchy and tart, packed full of antioxidants and vitamins, and scream of holiday cheer this time of year, making them a delightful addition to the yogurt parfait. 


POMEGRANATE SEED YOGURT PARFAIT: aids digestion, promotes health and increases energy 

INGREDIENTS: (yields 1 serving)

  • 3/4 cup goat yogurt 
  • 1/2 cup pomegranate seeds 
  • 2 tbsp chia seeds
  • 2 tbsp hemp seeds 
  • 2 tbsp raw pumpkin seeds 
  • 1 tbsp raw walnuts 
  • pinch of cinnamon 

Place yogurt in a bowl and top with the remaining ingredients. Mix and enjoy. 


GOAT YOGURT: rich in calcium, high in fatty acids, immune booster, contains agents that help metabolize iron and copper. 

POMEGRANATE: anti-inflammatory, antioxidants, promotes heart health, rich source of vitamins A, C, E and folic acid. 

CHIA SEEDS, HEMP SEEDS, WALNUTS & PUMPKIN SEEDS (combined): anti-inflammatory, contains antioxidants, packed with omega 3 and 6 fatty acids, rich source of vitamin B complex and vitamin E and high in minerals, promotes heart health and circulation, high in fibre, and contains tryptophan which helps regulate sleep and improve mood. 

CINNAMON: contains antioxidants, high levels of manganese, controls blood sugar, aids in cancer prevention, and reduces LDL cholesterol levels.