Author: Samantha Gladish

Samantha Gladish is a Registered Holistic Nutritionist, Weight Loss Coach, Hormone Fixer-Upper, Metabolic Balance Coach and author of the Amazon bestseller, The 30-Day Hormone Solution. She is also host of one of Canada’s top-rated podcasts, Healthy Hormones for Women. She is the founder of HolisticWellness.ca; a website dedicated to helping women lose weight and balance their hormones with delicious food. Her philosophy is that through changing the way we eat, think, move and care for our bodies, we can heal ourselves and live a life of more power and possibility. Her passion for business is an extension of her work as a Health Coach, which led her to develop her own online business mentorship program for practitioners and nutritionists. Samantha speaks internationally on all things health, wellness and entrepreneurship and in her spare time, you can find her baking up delicious healthy treats in her kitchen.

Soothing Golden Smoothie from Joyous Detox

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There are endless ways to make a smoothie. 

In fact, you could probably have a different smoothie for every day of the year!

I’ll be the first to admit, I have my typical go-to smoothie that I make on the regular (simply out of laziness and due to wanting to use up the ingredients I have on hand), but I do like to venture out of my smoothie routine. 

Fun fact – I’ve actually owned my vitamix for over 10 years and I don’t think there’s been a day that’s gone by that I haven’t used it! 

In fact, when I first moved in with my boyfriend over 5 years ago he was shocked when I told him I spent $600 on a blender. He thought I was crazy! But then… after a few weeks of using the vitamix, he was hooked! He actually said to me that if we ever broke up he’d go and buy a vitamix the next day, regardless of the price!

Ha! It just goes to show you that investing in a good blender is well worth it. And being that I’ve had mine for over 10 years, I got my $600 use out of it!

My vitamix has seen endless smoothie concoctions and just recently, I whipped up the most delicious Soothing Golden Smoothie from my good friend Joy McCarthy. Her latest book, Joyous Detox is amazing and full of 100 delicious gluten free, dairy free and detox friendly recipes. 

Honestly, if you’re a foodie (and you must be if you’re cruising around my blog!) then you will love her book. And you will love this delicious smoothie. 

Why I love this smoothie so much? It’s full of potent anti-inflammatory and antioxidant rich superfood ingredients, such as cinnamon, ginger and turmeric. Blended together with heart healthy omega 3 hemp seeds + sweet banana + satiating coconut butter; this smoothie is super yummy. 

In fact, if you’re looking for a sweet and healthy dessert, this would be the perfect guilt free smoothie to whip up. But, because it’s loaded with so many healthy ingredients, it serves as a great breakfast too! Either way, you can’t go wrong. 

P.S. I’m doing a giveaway (on July 5th) of Joy’s book Joyous Detox over on instagram. Simply click here to join me on instagram and get in on the contest fun! 

Soothing Golden Smoothie
Serves 1
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Ingredients
  1. 1/3 cup unsweetened, unsulphured coconut flakes
  2. 3 tbsp hemp seeds
  3. 1 tsp ground cinnamon
  4. 1/2 tsp ground turmeric
  5. 1 tsp ground ginger
  6. 1 banana (or use 3 medjool dates)
  7. 1 tbsp coconut butter
  8. 1-2 cups Coconut milk, more or less based on desired consistency.
Instructions
  1. Place all ingredients in the blender and blend on high for 30-60 seconds until smooth. Add more coconut milk if needed to reach desired consistency.
Adapted from Joyous Detox
Adapted from Joyous Detox
Holistic Wellness https://holisticwellness.ca/
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Salmon & Endive Salad Boats

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I get asked all the time… “Samantha, what do you eat?!”

Telling people I eat healthy, or organic or gluten free for some reason makes them think I’m deprived or eat a boring diet, which is sooo not the case!

If you follow me on Instagram you’ll get a pretty good idea of what’s on my plate everyday as I’m always sharing videos + posts about food!

I love food. But more importantly, I love really good food. 

Back in the day, I definitely didn’t look at food as the way I do now. It used to be just about filling up. Feeding my hunger. Whatever is convenient and quick. 

Now, it’s a different story. A much different story. Food is about fuelling my body. Supporting my hormones. Supporting detoxification and gut health. Beautifying my skin. 

I know how I feel when I eat like crap. And it ain’t pretty. 

And I know how I feel when I eat well. 

My healthy-eating journey has been a 10+ year process, if not longer! I didn’t just wake up one morning and magically decided to give up grains, gluten, dairy, sugar and only eat organic, non-gmo and do it with a big smile on my face and unicorns coming outta my ass! 

Let’s get real for a minute…

It’s been a process and it always will be a process. And I’m human. I don’t have a perfect diet. There are slip ups, date nights out, events, parties, etc, but as I become more aware of what works with and against my body, those slip ups happen less frequently. 

Bottom line, wherever you are on your journey with food, health, hormones, weight or whatever it may be, you need to be gentle on yourself. You need to let go of judgements. You need to go slow. And more importantly, you need to stop undermining the success you ARE achieving with your nutrition and body. 

For the most part, my meals are very simple. I don’t overcomplicate them. I make sure I have quality protein at each meal (which is key for balancing blood sugar and keeping you satiated) and get lots of vegetables on my plate. Plus, I make sure to add in some good fats. 

As for carbs, I don’t eat them often. I choose more fibre-rich and nutrient rich starchy vegetables such as, sweet potato, squashes, plantain and some fruits here and there. 

Grains have gotten the boot, and the odd time I’ll indulge in some yeast free, wheat free rye toast (my fav!). 

And so, when someone asks about my diet and I share with them some insights, it’s often followed by “Samantha, what do you eat?!”

Which brings me to these simple and delicious Salmon & Endive Salad Boats. They take only minutes to prepare, are loaded with healthy omega 3 fats, which fuel your brain and hormones, plus, it’s served in delicious and refreshing endive leaves that replace heavy carbs. 

Enjoy!

Salmon and Endive Salad Boats
Serves 2
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 can of sustainably caught salmon, drained (I like RainCoast Brand)
  2. ½ stalk celery, diced
  3. ½ green apple, diced
  4. 1 teaspoon capers
  5. 1 tablespoon hemp seeds
  6. 2 tablespoons parsley, chopped
  7. 1 tablespoon extra virgin olive oil
  8. Sea salt and pepper to taste
  9. 4 -6 Endive leaves
Instructions
  1. Mix all the ingredients together, except the endive leaves.
  2. Divide mixture evenly into endive leaves and serve.
Holistic Wellness https://holisticwellness.ca/
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No-Bake Gluten Free Chocolate Chip Granola Bars

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Nothing beats a no-bake recipe! I mean, does it get any easier?

I was heading into a meeting the other day and well, of course, I just had to bring something for everyone to munch on. I have a really hard time showing up to things empty handed, and so these bars were the perfect meeting snack!

And I should probably mention that I hadn’t recipe tested them before bringing them to the meeting, so everyone essentially became my guinea pig. And they were totally fine with that! I mean, who doesn’t love free food?

You can get really creative with this recipe and add or take out whatever ingredients you like! Some delicious additions would be dried cherries or blueberries, or even goji berries. If you want them a little less sweet, leave out the chocolate chips. As for the binder, I used rainforest butter. 

If you haven’t tried this delicious nut butter yet, you are missing out. It’s a blend of cashew, brazil nut and coconut and it is deeeelish! Alternatively, you can use almond butter or even peanut butter. Regardless, any nut or seed butter would work well. 

As with most recipes, nothing beats making them at home. You can control the ingredients that go in and avoid certain things such as: non-gmos, added sugars and preservatives, none of which should belong in a granola bar, let alone any recipe! 

Hope you enjoy these no-bake bars as much as I did. They didn’t last long, as is the case with most of the recipes I bake 🙂 

No-Bake Gluten Free Granola Bars
Serves 10
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Ingredients
  1. 1 cup packed medjool dates, pitted
  2. 1/4 cup maple syrup
  3. 1/4 cup rainforest butter (or any nut butter you prefer)
  4. 3/4 cup raw nuts (such as pecans and almonds)
  5. 1 1/2 cups gluten free rolled oats
  6. 1/4 cup dairy free dark chocolate chips (Enjoy Life Brand)
Instructions
  1. Place dates in a food processor and blend until a small ball is formed and dates are well broken up.
  2. Transfer to a large mixing bowl and add oats, nuts, and chocolate chips. Stir with a wooden spoon, breaking down the dates so they disperse fairly evenly throughout the ingredients. Small chunks are OK.
  3. Warm maple syrup and nut butter in a small saucepan over low heat. Mix until both are melted and well incorporated.
  4. Pour over dry ingredients. Stir quickly to evenly coat. The chocolate chips will get a little melty, which is fine.
  5. Transfer to a shallow 8x8 brownie pan lined with parchment paper. Use your hands to press mixture into the pan, evenly spreading out across pan. You may need to use a spatula.
  6. Place them in the freezer to set for 15 minutes. Remove and cut into 10-12 bars. Store in an airtight container or ziplock bag in the fridge to keep fresh, or in the freezer for long term storage.
Notes
  1. *Feel free to add in additional nuts and/or seeds such as chia, flax or pumpkin seeds. Get creative and try out different ingredient pairings.
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Chocolate Chip Banana Bread

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When you have 3 ripe bananas and lots of oats on hand, you make banana bread. 

I feel like it’s been a while since I baked up something yummy. In case you haven’t noticed, I love to bake! It’s one of my happy places. It’s a way for me to be creative. And more than anything, I just LOVE seeing the look on someones face when they try one of my gluten free/sugar free/dairy free treats not knowing that it’s been “healthified!”

Best. Feeling. Ever!

In fact, you might want to get your hands on my Healthy Desserts eBook and take advantage of the amazing Holistic Wellness Super Bundle (get my detox program, meal plans, smoothie cleanse and so much more and save lots of moola!). My Healthy Desserts ebook alone has over 30+ delicious gluten free, sugar free dessert recipes that are super drool worthy. 

So… back to baking. I normally love baking with almond flour. I find the recipes always turn out amazing, plus, it’s a great gluten free baking flour. But let’s be real, it can seriously be expensive. And the amount of almond flour I go through – eek – it’s pretty crazy! 

Sometimes I can spend upwards of almost $200 on just almond flour alone, specifically when I’m recipe testing. I know, crazy right?!

But oats, they are on the cheaper side and if you get gluten free/wheat free ones, then making gluten free treats is a breeze. 

The only dilemma is that they are considered a grain, so if you are grain free (which I am about 95% of the time), then almond flour may be your better bet. 

I use Bob’s Red Mill Wheat Free Oats, and I grind them myself in my vitamix. It take 2 seconds and it comes out perfectly. Which reminds me, you’ll probably love my Oat Flour Blueberry Pancakes. They are my fav!

So let’s get to the baking goodness. Let me know in the comments below how your banana bread turns out. And be sure to tag me @holisticwellnessfoodie on instagram sharing your pics! 

Gluten Free Chocolate Chip Banana Bread
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Ingredients
  1. 2 cups oatmeal (gluten-free rolled oats)
  2. 1 tsp baking powder
  3. ½ tsp baking soda
  4. 1 tsp cinnamon
  5. ¼ tsp sea salt
  6. 3 very ripe bananas, mashed
  7. 1 tbsp coconut oil, melted
  8. 1/4 cup coconut sugar (optional, I left this ingredient out as the banana's were sweet enough)
  9. 1 tsp pure vanilla extract
  10. 2/3 cup chocolate chips (I use Enjoy Life mini chocolate chips)
Instructions
  1. Preheat oven to 350 degrees F. Grease a 9” × 5" loaf pan with coconut oil.
  2. Make oat flour: Place oatmeal into blender and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended.
  3. Measure out 2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, baking soda, sea salt and cinnamon and set aside.
  4. In a separate large bowl, combine mashed bananas, coconut sugar (omit to make sugar-free), vanilla extract, and oil for 1-2 minutes until the consistency is smooth and creamy. Alternatively, you can add this to a blender, but I did mine by hand. Slowly add in oat flour mixture and mix until well combined.
  5. Gently fold in chocolate chips.
  6. Pour batter into prepared loaf pan.
  7. Bake for 35-40 minutes or until toothpick comes out clean. Cool 10-15 minutes, then remove from pan and place on wire rack to finish cooling. Cut into slices and enjoy!
Notes
  1. *Feel free to add in chopped walnuts, pecans or any nut/seed of choice.
Holistic Wellness https://holisticwellness.ca/
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Argan Hot Oil Conditioning Hair Mask

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I hope you enjoyed your weekend (or long weekend if you’re in Canada!). 

We just celebrated Victoria Day long weekend and there is nothing like having an extra day to lay around, veg out, eat good food and give yourself a little DIY self-care. 

Which brings me to this 2-minute hot oil hair mask that you are going to love!

If you’re looking for a way to nourish your scalp, help with hair growth, add shine and condition, then this recipe is for you!

I mean, what women doesn’t want that?

I’ve worked with so many clients who have struggled with hair loss, thinning hair and dull hair. Not to mention an itchy and dry scalp. 

In my CleanBeautyU program (launching reeeeeal soon!), I cover ALL of your pressing hair issues and struggles. I offer up solutions that you can implement to start achieving the healthy hair you’ve always wanted. 

From how to optimize your hormones, to choosing the right foods (and ditching the bad ones!), to choosing the right supplements, you can be confident knowing that in the CleanBeautyU program, you’ll get the answers and solutions you were looking for.

Not to mention some seriously kick-ass DIY recipe videos!

But for now, here is one of my favourite Hot Oil Hair Masks using 2 simple ingredients. 

And the best part, the Argan Oil can double as an incredible moisturizer for your skin. Argan is loaded with essential fatty acids that help nourish your skin and scalp. Nothing like a 2-in-1 product. 

You know I LOVE oils, especially for skin health and argan oil is perfect if you’re looking for a natural skin brightener. The anti-oxidants, Omega-6 fatty acids, and the linoleic acids in argan help to fight fine lines, reduce inflammation, heal acne, and minimize scars and stretch marks.

It is definitely an incredible beauty oil.

So show your skin and your hair some love with this simple #cleanbeautyu recipe.

Argan Hot Oil Conditioning Hair Mask
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Ingredients
  1. 2 teaspoons Organic Argan Skin Care Oil
  2. 12 drops rosemary essential oil
  3. 2-ounce amber glass bottle
Instructions
  1. Combine oils in your amber glass bottle (don't have one, don't worry. Just use what you got!).
  2. In a basin of hot water, submerge bottle until oils are warm.
  3. While the oil warms, place a towel in the dryer and run dryer until towel is warm.
  4. To use, massage warm oil into scalp and hair with hands.
  5. Wrap head with warm towel and leave in place until cool, about 10-15 minutes. Shampoo and condition hair as normal.
Notes
  1. *Looking for a little extra hair care. Add in 2 drops of geranium essential oil. It's great for dry hair.
Adapted from Aura Cacia
Adapted from Aura Cacia
Holistic Wellness https://holisticwellness.ca/
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DIY All Natural Bronzer

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The sun is finally shining here in Toronto and the weather is getting hot (it’s about time!).

That means I’m pulling out my summer clothes, throwing my hair up and getting my summer beauty essentials ready. This means using a little bit of bronzer. 

I don’t normally wear bronzer throughout the year (unless I’m off to a video shoot and have a fabulous make up artist apply it for me), but in the summer time, it’s the perfect time to add a little extra glow and colour to my cheeks. 

But… as you know, I’m quite particular with my beauty care products and I won’t just settle for any product. It’s got to be clean, natural, free of parabens, fragrances and EDC (endocrine disrupting chemicals). 

Remember, what goes ON the skin goes IN, and although our bodies are very miraculous and smart and can filter through toxins and not 100% of everything gets into the skin, A LOT of it does and A LOT of it is dangerous, carcinogenic and can have a negative impact on our health and hormones. 

—> CLICK HERE TO GET YOUR [thrive_2step id=’6246′]DIY BEAUTY SECRETS [/thrive_2step]GUIDE FREE! <—

There was a time when I bought all my beauty care and skin care products from the drug store. As a young girl I could spend hours looking through all the makeup, glosses, hair products, scrubs and everything in between. 

Be sure to check out the safety of your beauty care products on the Environmental Working Group (EWG)’s Skin Deep database.

In my CleanBeautyU online program, I’ve recorded 10 simple DIY beauty care recipe videos. I’ll be teaching you how to make your own anti-aging facial oil, scrubs, whitening toothpastes, mouthwash, face masks, hair masks and so much more! Plus, you’ll have access to 6 CleanBeautyU Modules where I dive into all things gut health, detoxification, facial care, body care, hair care and dental health so you know EXACTLY what to do to heal your most pressing skin issues! Click here to learn more about this amazing program. 

In the meantime, get yourself in the kitchen and grab these “baking” essentials to make this simple and chemical free DIY All Natural Bronzer. 

Here are the highlight ingredients of this DIY Bronzer recipe:

Cinnamon – provides a gorgeous glow
Cacao – the real star of the show, this ingredient adds depth and darkness to your bronzer. Use as much or as little, depending on the shade that is right for you
Nutmeg – this ingredient is optional, but is does give the bronzer a really nice sun-kissed colour
Arrowroot, tapioca or powdered sugar – helps to lighten the bronzer overall. Use more or less depending on the colour that is right for you. 

DIY All Natural Bronzer
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Ingredients
  1. 1 tbsp cinnamon powder
  2. 1 tsp cacao powder
  3. 1 tsp nutmeg powder (optional)
  4. 2 tsp arrowroot or tapicoa powder (or use organic powdered sugar)
Instructions
  1. Adjust the levels of ingredients to your shade and mix together in a small bowl.
  2. Be sure to break up any clumps until it’s smooth.
  3. Place the powder into a clean, empty compact and pack it in firmly.
  4. Use an all natural bristle blush brush, swipe on your bronzer and viola!
Notes
  1. *Note - use the best, most natural (organic preferably) ingredients when making this bronzer. The 2 most important ingredients are the cinnamon and cacao powder (or cocoa powder), which will give your skin that gorgeous glow. If you don't have arrowroot or tapioca on hand, powdered sugar will work too!
Holistic Wellness https://holisticwellness.ca/
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Metabolism Boosting Breakfast Scramble

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Breakfast is definitely one of my favourite meals! In fact, I feel like you can eat ‘breakfast’ at any meal of the day. 

I always love seeing the reaction of my clients when they see their meal plans. Most of them will find foods such as chicken or beef as a breakfast option on their meal plan, or a combination of specific nuts and seeds with certain fruits all as a way to ensure adequate protein. And of course, then there’s eggs! My fav 🙂 

You might find it strange to eat chicken or beef at breakfast, but the thing is, breakfast is just another meal of the day, so any food can apply here. And protein is key!

In fact, if you’re starting your morning off with a bagel, cereal, granola, or a smoothie (that does not have adequate amounts of fat and protein), you can ensure you’ll be setting yourself up for some unstable blood sugar, combined with a slower moving metabolism, combined with a general feeling of fatigue later in the day. 

Know what I mean?

What you choose for breakfast plays a key role in hormonal health and metabolism. If you’re struggling to lose weight or are dealing with hormonal imbalances, such as PCOS, PMS, diabetes, menopause, hot flashes, insomnia, fatigue, stress, acne, hair loss or estrogen dominance,  you might want to take a look at what foods you’re choosing to eat to start your day. 

And of course, this applies to all your meals. Every time you eat is an opportunity to support your health and hormones, so why not choose the best foods possible? 

So what’s so great about my simple and delicious breakfast scramble? Well, aside from being simple and delicious, it contains a few key things:

  • Eggs – which provide you with protein, healthy brain feeling fats and numerous hormone balancing vitamins and minerals
  • Avocado – is loaded with vitamin E and monounsaturated fats, both of which are incredible for skin health
  • Asparagus – contains glutathione, a potent antioxidant that keeps your skin youthful and is found in every cell in your body! It scours our body for toxins, free radicals and heavy metals that pose a threat to our health and well-being and gives them the boot!
  • Spinach – is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese – so basically, it’s a nutrient powerhouse!

This recipe is quick to make. I love chopping and prepping veggies a day before so they are ready in the fridge to add to recipes. Food prep is a life saver!

Enjoy the delicious and get that metabolism soaring! And if you’re looking for one-on-one support to lose weight and balance your hormones, fill out my online application here. 

And be sure to click here to download my FREE DIY Beauty Secrets eBook for gorgeous glowing skin! 

 

 

 

Metabolism Boosting Breakfast Scramble
Serves 1
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Prep Time
5 min
Cook Time
8 min
Prep Time
5 min
Cook Time
8 min
Ingredients
  1. 1 tablespoon ghee
  2. Handful of spinach
  3. 3 asparagus stalks, chopped into 1/4 inch coins/pieces
  4. 1/4 onion, roughly chopped
  5. 2 eggs, beaten
  6. ½ avocado
  7. sea salt and pepper
  8. herbamare
Instructions
  1. Add ghee to a skillet over medium heat.
  2. Add spinach, onion and asparagus and sauté for 3-5 minutes, until onion is slightly translucent.
  3. Stir in whisked eggs and cook for 3 more minutes until cooked through, being sure to mix and incorporate into the veggies.
  4. Top with avocado and season with salt, pepper and herbamare.
Notes
  1. Don't have spinach or asparagus on hand? Any veggie will work. Use chopped peppers, kale, mushrooms, chard, bok choy or any green veggie your heart desires!
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Hemp Seed N’Oatmeal

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When it comes to breakfast, I like to switch things up. I like to pack protein, fibre and fat into my breakie whenever possible. But sometimes I crave something on the warmer and more comforting side of things. While I wouldn’t call oatmeal a poor breakfast option, I know that it doesn’t always make me feel my absolute best, knowing how sensitive my blood sugar can be.
 
It’s important to remember that even though a food may be considered “healthy” to the general public, it doesn’t mean always mean it’s the most suitable food for you.
We want to make sure that when we eat, we’re putting whole nutrient-dense foods into our body that allow us to thrive, not just survive.

Sometimes that means going through the waves of trial and error to figure out which foods make you feel the best; which foods give you the utmost energy, the best sleep, the most stable and consistent mood, the least bloating and the best poops (yup, I went there!).

That’s why it can be helpful to work with a natural health care practitioner or nutritionist to design a personalized diet tailored to your unique dietary needs (wink wink, nudge nudge! Checkout your options here) 
 
With all that said, some days I just really freaking want oatmeal or toast.

Something simple, you know? Lately I’ve been seeing a lot of “hemp seed non-oatmeal oatmeal” dishes and I thought – perfect! 

This was made for me! A fat and protein fuelled breakfast that’s equally comforting and delicious as oatmeal? Sign me up! The beauty of this recipe is that it contains no oats or grains, so it’s perfect for anyone following a paleo, ketogenic, gluten-free, dairy-free or a low sugar diet (perfect for our recipe clubbers, because May is our Sugar Free month!)
 
Here’s what you’re getting in every bite:

Hemp Seeds: This is what makes up your “oats” in this recipe. Hemp seeds are considered a “perfect protein” as it contains all 20 amino acids, including the 9 essential amino acids that the body can’t produce. This makes it super easy for our body to absorb and make use of. Because they are so rich in fat and protein, they are great for balancing hormones, providing relief for joint pain, weight loss, heart health and digestive health.

I order mine from Eaton Hemp — eatonhemp.com/healthyhormones — you can save 20% off your order with the code HEALTHYHORMONES

Chia Seeds: This is another nutritional powerhouse you may be more familiar with if you’ve had a Chia Pudding or thrown these in your smoothie before. Chia Seeds absorb 10X their weight in water making them a super hydrating food. When they are in liquid or water, they turn into this gelatinous texture, which is super soothing for the gut lining, especially for those that suffer from digestive issues. They’re also packed with fibre and protein, meaning you’ll stay satiated for hours (for real, though!)

Coconut Milk/Unsweetened Shredded Coconut: Another member of the fat fam – coconut! We know and love this tropical superfood for being one of the richest sources of saturated fat. Wait, what? I thought saturated fat was bad for me? Not quite, deary! Coconut contains Medium Chain Triglycerides (MCTs) (versus long-chain fatty acids), which are metabolized differently by the body. They go straight to the liver from the digestive tract and are used as a quick source of energy instead of immediately being stored as fat. See? Fat is your friend!

Ground Flax: Flax seed is the new “pepper” in my life – I sprinkle it on everything! Flaxseeds are a super rich source of omega-3, packed with fibre and protein (see ya later, cravings) and help to reduce cholesterol. Since they’re so rich in fibre, they are a dream and a half when it comes to alleviating digestive issues. Have some gut inflammation? Eat flax. Do you suffer from Chrohn’s Disease? Eat flax. Are you constipated frequently? Eat some dang flax! It’s best to consume it in its ground form, as it is easier to digest. When it’s in its whole form, it has the potential of passing through your intestine undigested, meaning you won’t reap all of it’s many benefits. Needless to say, flax is a pretty bad-ass superfood that you should definitely be weasling into your diet!

Are you ready to dive into this goodness? Nosh away!

 

Gluten Free Hemp Seed N'Oatmeal
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Ingredients
  1. ¼ cup hemp seeds
  2. 1 cup coconut milk
  3. 1 tbsp ground flax
  4. 1 tbsp chia seeds
  5. 6 tbsp unsweetened sulphite-free shredded coconut
  6. pinch of sea salt
Toppings
  1. 1 tbsp maple syrup (optional)
  2. 1 tbsp cacao nibs (optional)
  3. drizzle of almond butter
  4. blueberries
  5. nuts & seeds
Instructions
  1. Place all ingredients into a small pot, mix together and bring to a boil.
  2. Once boiling, bring down to low heat and let simmer for 4-5 minutes until most of the coconut milk is absorbed (it should be a thick oatmeal-like texture once it’s done)
  3. Transfer to a bowl and top with toppings of your choice.
Notes
  1. *If you are typically drawn to sweet flavours, I suggest adding a bit of maple syrup. For those that like to taste all the in’s and the out’s of the natural flavours of coconut, hemp and so on, you can get away with not adding any – but have fun with it! It’s up to you!
Holistic Wellness https://holisticwellness.ca/
ABOUT THE AUTHOR: Rachel Molenda is a Toronto-based Holistic Nutritionist (CNP) and Freelance Social Media Manager & Strategist for health-based businesses. After a short and stressful career in advertising, she decided to fully immerse herself in the health world, where she healed herself from chronic stress, emotional eating and digestive upset. With each client she works with, Rachel brings her simplistic, anti-diet, whole foods-based approach to help people find balance and optimal health so they can thrive in their bodies as they once did. Rachel is the in-house Holistic Nutritionist at The Root Natural Health Clinic in Port Credit, ON where she educates clients on the healing power of food and therapeutic supplementation through nutrition consultations, group talks and workshops.

 

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The Perfect Peanut Butter Cookie

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Having a child with several food sensitivities in the house can be challenging. Especially when trying to find ready made treats, or even, when preparing treats at home.

My little man loves cookies, his favorite being peanut butter. We have tried many different store bought and bakery bought options, in a quest to find a cookie that he can enjoy without compromising his health.

Unfortunately, we always end up finding overpriced garbage or just plain old mass-produced, conveyor-belt rollin’, cellophane wrappin’, sugar laden, un-edible garbage.

Needless to say, I have spent countless hours trying to perfect the tastiest and healthiest “egg-less, gluten, wheat and refined sugar free” peanut butter cookies. Proudly I can finally say I have…

…I introduce to you the THE PERFECT PB COOKIE. They’ll never know what ingredients are missing ?

With all the amazing gluten free flours available nowadays, plus with some handy little tricks (like swapping eggs for flax eggs), there are numerous ways to turn a un-healthy cookie into a healthy one!

And the best part… your kids will never even know it! I’ve baked up so many treats for my family and they’ve all happily gobbled them up. 

As for all you moms out there who are trying to get your kids to eat healthier, I’ve found it helpful getting my kids involved in the cooking and baking process. When they see you using whole food ingredients, it just becomes second nature to them to eat those foods versus unhealthy ones. 

What you eat as a family has a profound impact on how your child not only grows and develops, but it impacts the food choices they make as they get older and learn to make their own decisions. 

From one mother to another, I hope your kids love this peanut butter cookie recipe and if peanut butter is an allergen in your household, simply swap it out for another nut or seed butter. 

Enjoy!

The Perfect Peanut Butter Cookie
Yields 12
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
MIX TOGETHER
  1. ¼ cup of coconut oil
  2. ¼ cup of natural peanut butter – I have also used almond and cashew butter, peanut is our favourite
ADD
  1. 1 Flax egg - (Mix 1 tbsp. of flax seeds & 2 tbsps. of water, and let sit for about 10 mins)
  2. ½ cup coconut sugar
  3. 2 tsp. vanilla extract
ONCE ALL WET INGREDIENTS HAVE BEEN COMBINED ADD
  1. 1 cup of gluten free oat flour
  2. 1 cup of almond flour
  3. ½ tsp. of sea salt
  4. ½ tsp. of baking soda
  5. ½ tsp. of baking powder
FINALLY ADD IN
  1. ½ cup of enjoy life chocolate chips. (If you decide to use a different chocolate make sure they are mini chips. The big ones don’t stick to the cookie dough very well)
Instructions
  1. Preheat oven to 350F.
  2. Roll dough into balls and place onto a prepared cookie sheet lined with parchment paper. Depending on how big you make them, you can get anywhere from 12-18 cookies out of this batter.
  3. Bake for 11-15 minutes.
  4. Cool for 5 minutes before devouring them!
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