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Beetroot’s deep, overpoweringly red juice has earned it the reputation as the most bossy of vegetables.  It is difficult to resist the ruby red juiciness especially when you know just how good they are for you. It is a great source of iron and folate while also containing antioxidants and magnesium.
As a Fitness Trainer, I adore beetroot because it is suggested to enhance exercise performance.  Beetroot is packed with nitrates which our body converts into nitric oxide, a molecule that enhances blood vessel dilation. As a result, this increases blood flow capacity, lowering the amount of oxygen your muscles need. Beetroot also enhances energy so grabbing a beetroot juice or shot around 3pm, when most find their energy dips, is much healthier than consuming caffeine (which causes a crash and burn effect).
So with all the benefits beetroot provides why not spice up our regular hummus with this superfood? I say Hell YA!
This sophisticated twist on the breakfast sandwich will liven up your day! Enjoy xx
Beetroot Hummus:
  • 1 boiled beetroot
  • 1 can cooked chickpeas
  • 2 garllic cloves
  • 1/4 cup tahini
  • 3 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp sea salt
  • 1/2 a lemon (juiced)
  • fresh parsley to garnish (optional)
  • Brown Rice Sourdough
  • 1/2 hass avocado
1. Place 1 peeled medium size beetroot in a pot of boiling water. Boil on medium-heat for approximately 15 minutes or until soft.
2. Place lemon juice, olive oil, garlic cloves, tahini, chickpeas and the beetroot (in this order) into a high speed blender (a blender will give you a smoother texture than a food processor). Process until smooth. If the mixture is too thick, add some cold water until the mixture is a smoother consistency.
3. Season the mixture with salt, cumin, extra olive oil (optional)
4. spread the beetroot hummus on sourdough bread and top with 1/2  an avocado and then top with fresh parsley (optional).

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.


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

Yields:  8 Bars

Matcha boosts the metabolism and detoxifies the body effectively and naturally.  It is rich in fibre, chlorophyll and vitamins. This Japanese green tea enhances mood and aids in concentration.  I enjoy a Matcha latte (made with coconut milk) in the mornings as it gives me the energy boost I need to start my day without the headaches that can sometimes come with coffee.

Green tea and chocolate may make you second guess this recipe but both ingredients compliment one another very well.  Both matcha and cacao have a bitter taste but that is offset with the sweetness of the pure maple syrup.

Why does chocolate make us happy? Because it tastes good and it provides us with an escape from our busy and often stressed-out lifestyles. Dark chocolate made with raw cacao is good for more than curing a broken heart. Scientific research has provided explanations around the idea that chocolate does in fact make us happy. There are over 300-naturally occurring chemicals in chocolate and some of them can affect the brain by releasing neurotransmitters. Certain neurotransmitters can be responsible for your emotions and the way that you feel. Eating chocolate releases endorphins into the brain. Endorphins are known to decrease levels of both stress and pain.

Not all chocolate is weighed the same. I am speaking about high quality chocolate made with cacao not the sugary junk.  Chocolate doesn’t have to be a guilty pleasure. These plant-based, healthy, vegan, dairy free, gluten free chocolate bars will increase your mood and enhance your taste buds leaving you feeling comforted, alert, excited and HAPPY.


  • 1/2 cup coconut oil (melted)
  • 1/4 cup almond butter
  • 1/4 cup cacao powder
  • 1 Tablespoon organic matcha powder
  • 3 Tablespoons pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/8 teaspoon sea salt
  • 1 cup Naturespath organic brown rice crisps


  1. Line a loaf pan with plastic wrap for easy removal
  2. Mix all ingredients in a large bowl and stir until smooth
  3. Scoop the mixture into the prepared loaf pan and smooth out
  4. Freeze for 20 minutes or until solid
  5. Slice into 8 chocolate bars and enjoy! These bars will melt at room temperature. Store into a container in the fridge to avoid melting.


Everything in moderation. Except for Avocado

Guacamole is an avocado-based dip, originating in Mexico. Mexican cuisine uses guacamole as a condiment or side to their more snack-type dishes (burrito and tacos). However guacamole has become an addictive and very popular dip internationally and rightfully so!  Avocados are a unique type of fruit in that they are high in healthy fats.  Where most fruit contain primarily carbohydrates, avocados are also incredibly nutritious containing powerful health benefits.

Avocados have made the `superfood` list and it is not surprising considering its high nutrient content and health properties. Avocados are rich and creamy making them a fantastic addition to smoothies, desserts, salad dressings and guacamole. Guacamole has become well admired by most vegetarians and vegans, mainly because they contain 2 grams of protein, 2 grams of carbohydrates, 7 grams of fibre and 15 grams of healthy fat making this fruit a low-carb friendly plant food.

Avocado is a high fat food in fact the majority of the calories are from fat, making it loaded with heart-healthy monounsaturated fatty acids. It is important to note that the majority of the fat in avocado is a monounsaturated fatty acid called oleic acid. Oleic acid is proven to reduce inflammation and is also resistant to heat –induced oxidation, making avocado oil a healthy and safe cooking option.

Fat does not make you fat! I am persistent when it comes to demolishing this myth. Our bodies need good fats. When we eat healthy fats we are more satiated which allow our bodies to indicate to our brains that we are full and content (eliminating over eating or cravings for junk food). Most people confuse fat itself with the junk food that it is associated with. Do not be afraid of the heart-healthy fats that exist in avocados. Not only are they packed with healthy fats, vitamins, minerals and dietary fibre but they are loaded with powerful antioxidants, making them a healthy addition to any diet.

Avocados add that smooth and creamy texture and flavour to guacamole, making this dip an ideal snack or side dish. My guacamole bowl takes less than five minutes to make with very minimal utensils to clean afterwards.


3-4 ripe Hass avocados

Juice of 1 lime

¼ cup diced red onion

¼ cup diced ripe tomatoes

3 tablespoons of cilantro (chopped)

1 teaspoon kosher sea salt

A dash of black pepper

1-2 jalapeño (stems and seeds removed) – optional


  1. Cut the avocados by running a knife around the avocado (top to bottom) and twist in half. Once the avocado is open, firmly press the knife onto the pit and twist to remove. Pull out and place the pit in a bowl to the side. Slice the avocado in strips vertically (top to bottom) and then repeat horizontally. Scoop the flesh out with a spoon into a medium sized bowl.
  2. Using a potato masher, mash the avocado until a smooth consistency. Cut the lime in half and squeeze both halves into the bowl with the avocado.
  3. Dice the onion and tomatoes and add to the avocado, mixing until well combined. Stir in all other ingredients. Place the avocado pits back into the bowl (this keeps the guacamole from browning).
  4. Serve with non-gmo organic corn chips

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)

I love Woman Crush Wednesdays because I have the ability to feature incredible women from all industries.  I cannot express how grateful I am to meet such strong, motivating and inspiring women making a difference in this world, loving what they do and being happy! It inspires me to continue along my path, to keep growing and to support other kick-ass female entrepreneurs because that’s what strong women do – we pull each other up in life and remind one another how amazing we are!

It is my pleasure to introduce this incredibly talented young woman Lauren Fernandez.  Lauren is the owner of Raw Beauty Bar located at Kipling and Bloor (3830 Bloor St W) in Etobicoke just 3 minutes from my wellness studio!  Yes this is super convenient for me! Those of you who know me well, know that I often have my nails painted (ahhh my love affair for nail polish is lifelong) so you can imagine how excited I was to find out about Raw Beauty Bar.

This beauty bar is a trendy and funky establishment with not only knowledgeable staff but really cool girls! You are made to feel welcome the moment you walk into their doors. The vibe here is great and will make any age group feel at home and pampered.

Lauren is a passionate woman who started off with an idea; a dream and has brought to life Raw Beauty Bar — a love she can now share with all of us.  Thank you Lauren! We all love it at Raw!

With time to spare while enjoying my manicure and pedicure, I created a list of questions for Lauren. Enjoy the read!

** For ALL of my amazing followers, use the code: RAWLISA10 to receive 10% off your first visit at Raw **

Q: What ignited the spark in you to start Raw Beauty Bar?

A: I’ve always been an entrepreneur. I used to knit these two-toned coloured ear warmers and at first, it was just for friends and myself. Then it became more than that. At the time it was during the holiday season so friends, friends of friends and even strangers that saw my facebook page started placing orders. I made over $1,000 in one month! Sales were just crazy! I even had my mom knitting at work so I could get all of the orders ready in time. The feeling of completing a project and having people love your product is so fulfilling. That feeling made me realize that I could not only create a successful product, but create a business in an industry that is so saturated in this world, and offer a one of a kind service just like my two-toned ear warmers. I know what you’re thinking, “One of a kind”? I say one of a kind because it’s not what you’re doing, it’s how you do it and the kind of service you’re providing. At Raw Beauty Bar, I’ve created a team that not only is certified in what they do but actually have that passion that some salons are lacking. When you get your nails or waxing done, you make physical contact with your esthetician. I really believe in positive energy and positive vibes and that’s what I like to promote here at Raw, not only to our clients but within our Raw Family as well. This has our clients leaving not only looking great but feeling amazing too! That idea, is what sparked Raw Beauty Bar.

Q: Tell us about Raw Beauty Bar

A: Raw Beauty Bar is an urban to suburban style nail salon that offers mani/ pedi’s, waxing, facials & massage. We encourage the natural growth of nails and we focus on retailing Canadian born retail products such as LoveFresh, Province Apothecary & Parkdale Butter.

Our staff, or as we call “The Raw Fam” are certified, passionate estheticians that love what they do. Right now, we have 9 estheticians who are super awesome and are different and creative in their own way. It’s funny, if you were to come into the shop, you would not expect us to all get along, but we do. Our different personalities are actually what makes us such an amazing team!

Q: What motivates you? 

What motivates me is the idea of being able to provide for my future beyond Raw Beauty Bar, such as buying my first home, my first car, my wedding or my children (God willing). What also motivates me is also the future for my girls at Raw, whether it’s to open their own salon one day, or to help me open other Raw locations. I just want the best for myself, my family, and my Raw family.

Q: How do you define success? 

A: To me, there are two different meanings of success. Feeling successful, and being successful. I definitely feel successful and blessed of what I’ve accomplished so far. But if you’re talking financial success, then I definitely still have a long way to go!

Q: Who has been your greatest inspiration?

A: My greatest inspirations would be my family. It’s hard to chose one inspiration because my mom, dad, sister have been my biggest support. My parents of course, raising me and inspiring me to be the best person I can be, and accomplish anything I want to do in life. My sister, for making me tough emotionally because I definitely think with my heart more than I do with my head. She’s helped me adjust in becoming the person I am today. I am definitely in my element, thanks to those three!

Q: What has been your most satisfying moment in business?

A: The most satisfying moment I’ve experienced in business, would be the positive feed back from clients. Nothing is more rewarding than hearing clients tell me how they love their nails and that they feel amazing, or that one of my girls did an amazing job and how lovely they are!

Q: What three pieces of advice would you give to anyone wanting to become an entrepreneur? 


1. Love what you do.

2. Do not compete with others, but compete within yourself to be the best you can be.

3. Stay Humble.

Q: What are your hobbies? What do you do in your non-work time? 

A: If we’re being honest, I do not have any hobbies right now, all I do is work. And when I’m not working, I am at home with my dog Louie, watching Netflix and eating pizza. I love pizza.

Q: What makes you happy? 

A: A lot of things make me happy. I could go on and on but if I could sum it all up into one thing, it would be where I am in my life right now.  As a young entrepreneur, doing what I am most passionate about, making people look good and feel good and making a difference in peoples lives, emotionally and physically.  Being selfless and making a difference.  That’s what makes me happy.