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I am super excited about this recipe as it is simple and sooooo good! It is both creamy and tart. I taste tested this on a few of my family and friends who are not dairy free nor vegan and they loved it!

The crust is only 2 ingredients and the filling only 5 – must I say more? Go on and give this recipe a try. Enjoy xx



1 cup pitted dates
1 cup raw pecans (you can use any nut here)


1 1/2 cup soaked cashews
1 large lemon juiced
1/2 cup maple syrup
1/2 cup full fat coconut milk
1/3 cup coconut oil, melted

Blueberry Jam:

2 cups fresh or frozen blueberries
1/2 cup lemon juice
1/2 cup lemon grind


  1. Add dates to a high speed blender or food processor and blend until it forms into a ball. Remove and set aside.
  2. Add nuts into blender or food processor and blend into a meal. Then add dates back in and blend.
  3. Lightly grease, with coconut oil, a spring foam pan
  4. Place crust into the foam pan and press with your fingers to fill the old. Pack the crust mixture down using the back of a spoon. Set in the freezer to firm up.
  5. Add the filling ingredients to a blender and mix until very smooth.
  6. Pour the filling mixture on top of the crust and smooth with a spatula
  7. Pour the blueberry jam on top of the cheesecake mixture and cool in fridge until served

Blueberry Jam:

  1. Put the blueberries, lemon juice and lemon grind in a pot, cover and bring to a boil.
  2. Remove the lid and cook on medium heat for approximately 15 minutes. The mixture will reduce by 1/3 and thicken.
  3. Blend the mixture until a smooth consistency.
  4. Pour the mixture into a jar and store in the fridge.


Gluten-free, Dairy-free, Refined Sugar-free

Yields: 10-12 cookies

In nursery school, my daughter Savannah has been learning about Christmas traditions. She comes home one afternoon and asks me to make gingerbread men cookies for Santa. She was so excited and I could see the sparkle in her eyes, I couldn’t resist but agree! I immediately realized that I had never made Gingerbread men cookies before – yikes!  I never grew up with this cookie which meant I needed to make it a few times until I was satisfied.  The first time I made them the shape of the cookies were distorted but the taste was there. My mistake was rolling out the dough too thin.  It is imperative that the dough is no less than ¼ inch thick to ensure the gingerbread men do not break when transferring them from the cookie cutter to the baking sheet.

I absolutely love the spices in this cookie. I use a combination of cinnamon, nutmeg, cloves and ginger; all spices that remind me of the Holiday Season. The best part of this recipe is making it with my daughter and enjoying the process. Being present in today’s society is becoming more and more difficult. As life becomes busier we become more and more distant from the present moment.  Engaging in activities that bring you, family and friends together will help with presence. I am so happy that Savannah came home and asked me to make these cookies because it allowed me to get out of my comfort zone.

Now I can comfortably make these cookies on Christmas Eve to leave out for Santa with a Camomile tea 😉

Happy Holidays xo


  • 1 large egg
  • 1 Tbsp sunflower seed butter
  • 3 Tbsp molasses
  • 3 Tbsp coconut oil, melted
  • ¼ cup + 2 Tbsp coconut sugar
  • 2 tsp vanilla extract
  • ¾ tsp sea salt
  • ½ tsp ground ginger
  • ½ tsp ground cloves
  • ½ tsp nutmeg
  • 2 tsp ground cinnamon
  • 1 ¼ cup almond flour
  • ¼ cup 1-to-1 baking flour (Bobs Red Mill)
  • ¼ tsp baking powder


  1. In a medium bowl, combine flour, ginger, cinnamon, cloves, nutmeg, salt and baking powder. Blend well.
  2. In a small pot, combine the coconut oil and molasses and heat up for only 20 seconds until well combined. Add the coconut sugar (leave the 2 Tbsp for sprinkling) and whisk until blended. Add the egg and whisk the mixture until thoroughly blended.
  3. Pour the liquid mixture into the dry and mix until combined. Divide the dough in half, wrap in plastic wrap and place in the refrigerator for 2 hours or up to overnight.
  4. Preheat oven to 350 degrees. Line two baking sheets with parchment paper. Place 2 sheet sof plastic wrap on your working surface, placing one dough on each and roll out until ¼ inch thick.
  5. Use cookie cutters to cut out cookie shapes and place each cookie on the baking sheet. Combine your dough scrapes into a ball and roll them out again repeating until you have used all of your dough. Sprinkle the cookies with coconut sugar.
  6. Bake for 8-11 minutes (8 minutes for a softer cookie and 11 for a more crisp cookie). Place cookies on cooling racks to cool.

For a drink with holiday spirit!

Dairy- free, Gluten-free, Refined Sugar-free

Yields: 4

As soon as it begins to get cold I start to crave eggnog. It screams Christmas to me and I get this warm and fuzzy feeling inside. Eggnog, or also knows as egg milk punch, is traditionally made with milk, cream, sugar and egg yolks. It is a creamy dairy-based beverage that I have steered away from for years because of my dairy intolerance. However last year I decided to give this holiday drink a try making it gluten, dairy and refined sugar free. The holidays just aren’t the holidays without eggnog so I am happy I perfected this recipe (and so are my family and friends).

Some of you may be reading this blog thinking why make your own when you can buy a festive carton at the nearby grocery store. Store bought eggnog is filled with thickeners and stabilizers, artificial colors and flavors; some are also sweetened with high fructose corn syrup. Making your own eggnog may initially appear intimidating but I promise that this recipe is simple. Making your own will spare you these additives and preservatives and you can create variety in the flavours of your eggnog. Using an orange peel, cinnamon, nutmeg, vanilla and maple syrup will give your homemade egg nog the boost it needs without any refined sugars.

Some recipes use raw eggs to avoid tempering but typically these recipes call for quite a bit of alcohol which acts as a preservative and sterilizer. My recipe involves tempering the egg yolks but it is a quick process and you can still add in alcohol if you choose to 😉


  • 6 extra-large egg yolks
  • 1/2 cup maple syrup
  • 1 1/2 cups almond milk
  • 1 stick whole cinnamon
  • 1 1/2 cans full fat coconut milk
  • 2 teaspoons pure vanilla extract
  • 1/2 teaspoon freshly ground nutmeg
  • 1/4 teaspoon ground cinnamon
  • Instructions
  1. In a medium bowl, whisk together the egg yolks and maple syrup until thick. Set the bowl aside.
  2. In a medium saucepan, over medium heat, slowly heat the almond milk with the cinnamon stick, stirring frequently, until the cinnamon becomes fragrant. Remove the saucepan from the heat, and discard the cinnamon stick. Pour the milk very slowly into the egg yolk and maple syrup mixture, whisking constantly. This is how to temper the eggs, so they don’t scramble. Return the mixture to the saucepan, and stir in the coconut milk.
  3. Return the saucepan to the stovetop, and simmer over medium heat, stirring constantly, until the mixture begins to bubble slightly (not a full rolling boil, or it will curdle) and starts to thicken.
  4. Remove the pan from the heat, stir in the vanilla, nutmeg, and ground cinnamon. Chill completely in the refrigerator until ready to serve.

Have your cake and eat it too!

These no-bake cake bites are soft, chewy and delicious. It is a healthy treat packed with nutrients. They’re sweet and packed with flavour, without the added white sugar and gluten. Yes you read that right – these cake bites are refined sugar-free, gluten-free, dairy-free and vegan. Shhhhh you can’t tell.

These cake bites are super easy to make of course because I only ever do easy! This is the ideal treat recipe for busy schedules and anyone like me who is often “on-the-go”. No baking is required here which makes them fast to make, easy to pack and an instant treat in your mouth!

I am constantly trying to create simple healthy recipes that the whole family can endulge in.  These cake bites have been a success with my little one. She attends nursery school and snacks are included however I decided to opt-out of this snack program once looking at the list of snacks provided. Our family sticks very closely to a dairy-free and refined sugar-free lifestyle with minimal to no gluten. Opting out of the snack program meant that I would have to become more creative with the snacks I pack Savannah to somewhat mimic the snacks being provided so she doesn’t feel completely left out. This is not an easy task! Well, these cake bites are always a WIN and she has her nursery school friends asking her to share! What parent doesn’t like a hidden veggie snack that tastes like dessert!?

All you will need to make this quick recipe is a few simple ingredients and a food processor or blender. You begin by blitzing the raw carrots in a food processor or blender until finely chopped. Then you transfer those to a bowl. Place dates, nuts and all other ingredients into the food processor or blender. I adore adding in dates to anything no-bake as they act as a sticky binder keeping the balls together. Not to mention they provide a lovely touch of natural sweetness.

I created this recipe with pecans for the caramel favour they have but you can most definitely swap out this nut for almonds, walnuts or your preferred nut of choice.

To this mixture, add the rest of the ingredients and then pulse until it forms a dough that you can roll into balls.

Important to Note:

  •  Keep the cake bites in the fridge as these tend to be softer than other no-bake bites I have created due to the high water content in raw carrots
  •  If nuts are an allergen in your household, you can swap in sunflower seeds or pumpkin seeds for the pecans


  • 1/2 cup unsweetened coconut, plus 1/4 cup for rolling
  • 5-7 medjool dates, pitted (if dry, soak for 10 minutes first)
  • 3/4 cup raw pecans
  • 1/2 cup carrot, chopped
  • 1/4 cup hemp hearts
  • 1/4 cup coconut butter (also called coconut manna)
  • 1-2 tbsp maple syrup
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 1 tsp fresh turmeric, grated or 1/2 tsp organic turmeric powder
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • Pinch of Himalayan salt


  1. Place raw carrots in a food processor or blender and blend until finely chopped. Then transfer into a bowl
  2. Add all other ingredients and blend until fully combined –  and a sticky yet workable texture is formed
  3. Roll out heaping tablespoon sized bites, and set onto a baking sheet, repeat until all the mixture is used.
  4. Pour 1/4 cup of shredded coconut on a plate or in a shallow bowl and roll each turmeric carrot cake bite to lightly coat.
  5. Place finished bites in the refrigerator to set for a few hours, or overnight
  6. Store in the refrigerator for one week or freeze for a one month

Guilt-free indulgence: A healthy alternative to the classic cinnamon roll

Have you ever smelt something that reminds you of your childhood? I can still remember the warm and cozy feeling I had as a child when I smell freshly baked cinnamon rolls. This sensory experience takes me back to my childhood in an instant. Fluffy, soft, doughy and bursting with cinnamon I just had to re-create the classic home-style cinnamon roll recipe to be gluten, dairy and refined sugar-free.

This recipe’s combination of brown rice flour and coconut sugar produces rolls that are pleasantly doughy with a subtle touch of sweetness. If you are like me and love cinnamon, you will adore the filling of these rolls as they are filled with the aroma of ground cinnamon while also delivering a healthy dose of fibre with the organic chia seeds. This recipe is not only delicious but it is also versatile. You can add nuts to the filling and even top with raisins once glazed.

I really want to speak a little about balance. As a holistic nutritionist I am very pro-balance when it comes to indulgences (and life in general!). It is funny, I usually see shock on people’s faces when I tell them about the indulgences that I have weekly. YES I indulge, I am not a rare creature who lives life restricted. I believe that depriving yourself will only lead to overeating or bingeing.  An overly healthy lifestyle can be restrictive and although I advocate for healthy eating habits, I also encourage my clients to indulge from time-to-time.  There are many healthier treats to indulge in and having something homemade is always a better option than out of a package.

My tips and tricks on exercising healthy indulgences:

  1. Commit to a healthy lifestyle with balance: Eating healthy most of the time (80%) with a few indulgences here and there (20%) and developing a healthy relationship with food eliminating all guilt
  2. Plan for your indulgences: By planning your treats you can ensure your indulgences are a healthier option rather than running to the grocery store to purchase anything that looks tempting. Getting excited about the indulgence, you’re less likely to feel any guilt.
  3. Release the need to eat overly healthy all the time: Food can be the most incredibly beautiful experience or the worst. If you have an intolerance or allergy, stick to indulgences that your body can tolerate. No one is perfect and no one can upkeep an overly healthy lifestyle, it is not healthy! Indulge, enjoy it and let it go!



For the dough:

  • 2 cups glutenfree baking flour
  • 2 tablespoons coconut sugar
  • 1 teaspoon unrefined sea salt
  • 4 teaspoons baking powder
  • 1 teaspoon cinnamon
  • ½ cup coconut milk
  • 1 teaspoon organic vanilla extract
  • 3 tablespoons ghee melted and cooled slightly

For the filling:

  • 2 tablespoons ghee
  • 3 tablespoons coconut sugar
  • 1 tablespoon organic chia seeds
  • 1 tablespoon maple syrup
  • 1 teaspoon cinnamon
  • 3 tablespoon arrowroot powder

For the glaze:

  • 2 tablespoon ghee
  • 2 tablespoons coconut sugar
  • 1 tablespoon maple syrup
  • 1 tablespoon arrowroot powder
  • 1 teaspoon coconut milk


  1. Preheat oven to 400 F.
  2. Grease a 12 muffin tray with coconut oil.
  3. Dough: In a large bowl place all dry ingredients. Place all wet ingredients into a medium bowl. Add the wet ingredients to the dry ingredients and mix well. Set aside while you prepare your filling.
  4. Filling: In a medium saucepan melt the ghee over low heat. When melted add sugar, maple syrup, cinnamon, chia seeds and arrowroot flour until consistency is thick.
  5. Roll out the dough, on lightly floured parchment paper, into a rectangle. Then spread the filling on the rolled out dough.
  6. Roll up the dough into a log and with string feed it under the roll and cut into 12 rolls.
  7. Bake for 20-25 minutes.

Many people avoid snacks because they believe it will contribute to weight gain when in actuality it helps to maintain a healthy weight and keep energy levels at an ultimate high, avoiding cravings of junk food and refined sugar.  However not all snacks are weighed the same.  Choosing snacks that combine complex carbohydrates, protein and healthy fats is key!

No bake bars are one of my favourite on-the-go snacks because they are portable, easy to eat and do not require a napkin! WIN!  However commercial bars are what we nutritionists call junk food dressed up as a healthy snack. The majority of these so called “healthy snacks” that sit on the shelf in your nearby grocery store, contain a ridiculous amount of refined sugar and ingredients that even I cannot pronounce!

So why are these individually wrapped bars so popular?  Well because they are easy and can be eaten for breakfast and snack.  What if I told you, you could whip up a batch of really healthy bars in less than 20 minutes?  Would you consider making them?  I hope so because these 5-ingredient healthy bars are not only delicious but they are packed with complex carbohydrates, protein, fibre and a ton of vitamins!

Whether you`re looking to eat healthier, have more energy, fuel your workout or liven up your child`s lunch box these bars are the ideal addition to your life. They are stress-free, convenient and healthy. When you’re short on time, feeling tired, or don’t want to heat up the house, whip up these simple yet delicious no bake peanut butter cacao bars.

We all know that making our own treats means cleaner ingredients and these whole food bars are sure to keep you energized and fueled all day long. I highly recommend making a batch every few days and storing them in the fridge, or freezer, for fast, convenient and healthy snacking!

As a busy mom and entrepreneur anything that takes less than 30 minutes to make is my jam! These bars are an easy grab-and-go power-packed snack keeping my blood sugar levels balanced. In turn, this makes me a better mom, a better wife and a more energetic entrepreneur.

Dietary Restrictions: Dairy-free, Gluten-free, Refined Sugar-free

Yields: Makes 8 square bars or 16 smaller bars


  • 1 cup pitted dates
  • 1/4 cup pure maple syrup
  • 1 cup gluten free oats
  • 1/4 cup cacao powder
  • 1/4 cup organic almond butter
  • 1/4 teaspoon sea salt


  1. Place the dates in a food processor to form a dough
  2. Add all other ingredients until well combined
  3. Line a loaf pan with parchment paper and then press the dough tightly into the pan
  4. Place in the freezer for 1 hour
  5. Lift out of the pan and cut into squares or bars
  6. Store in an airtight container (these can be frozen)

There is something about warm baked apples topped with crunchy crumble that makes me drool.  It is one of my favourite winter desserts and when you see how simple it is to make it will quickly become yours too! I also love apple crumble because it is made with simple ingredients that you likely have in your kitchen.

I have taken the classic apple crumble recipe and swapped out the ‘not so healthy’ ingredients for more natural options.

By using brown rice flour in place of all purpose white flour, this winter dessert is gluten-free. I have substituted coconut oil for butter and naturally sweetened the dessert with maple syrup and coconut sugar.

Enjoy this warm, comforting and incredibly delicious Winter dessert! Serve with Coco whip for an extra treat!


5-6 Apples peeled and sliced thin

1/2 cup maple syrup

2 tablespoons Coconut Sugar

2 tablespoons Lemon Juice

1 teaspoon Cinnamon

1/4 teaspoon Nutmeg

1/2 cup Rolled Oats

3/4 cup Brown Rice Flour

1/2 cup Coconut Oil

Pinch of salt


  1. Preheat oven to 350 degrees.
  2. Grease a baking dish with coconut oil and set aside.
  3. Place the sliced apples into a medium bowl and mix in lemon juice, cinnamon, nutmeg, salt and maple syrup.
  4. To make the crumble, place the oats, coconut sugar, brown rice flour and coconut oil in a bowl. Using your fingers, mix the ingredients until crumbly. If it is too dry add more coconut oil.
  5. Sprinkle the crumble over the apple and place into the oven for 25-30 minutes.