Banana Flax Bread and Gluten Free Quinoa Crepes for Meatless Monday

Nothing beats a delicious homemade slice of banana bread topped with antioxidant rich raspberry jam! I do my best not to bake banana bread often as I end up eating it all! This time, I gave half of it away so I wouldn’t be tempted to demolish it! This recipe contains a healthy dose of omega’s from ground flax, fibre from organic spelt and oat flour, and of course, potassium!

Banana Flax Bread

2 tbsp coconut oil, plus 1 tsp for pan
1/2 cup organic spelt flour
3/4 cup organic oat flour
1/4 cup ground flax
3/4 tsp sea salt
3/4 tsp baking powder
1/2 tsp baking soda
1 large egg, plus 1 egg white
1/2 cup coconut sugar or organic brown sugar
1 1/2 tsp pure vanilla extract
2 ripe bananas, mashed
1/2 cup chopped walnuts

Preheat oven to 350. Brush a loaf pan with coconut oil. In a bowl, whisk together both flours, flaxseed, salt, baking powder and baking soda.
With an electric mixer on medium-low speed, beat whole egg and egg white until thoroughly combined. Add melted coconut oil, sugar, vanilla and bananas, mix until combined. Add the flour mixture and mix on low speed just until incorporated. Stir in walnuts by hand.
Pour batter into prepared pan. Bake until golden brown and a toothpick inserted in the center comes out clean, about 35 minutes. Let cool slightly in pan before transferring to a wire rack. The bread can be wrapped tightly in plastic and kept at room temperature for up to 4 days.

Gluten Free Quinoa Crepes
Sweet or savoury, these crepes are deelish! It may take a few tries before mastering the perfect crepe, but it’s definitely worth it! I enjoyed these light as a feather crepes with raw almond butter, fresh blueberries, raspberries and maple syrup! Sautéed spinach and tempeh with roasted sweet potato would make the perfect savoury breakfast crepe! Enjoy!

1 cup organic quinoa flour
1 1/2 cups coconut milk
2 eggs
pinch of sea salt
1/2 tsp of cinnamon
1/2 cup of water, (enough to make batter thin, approx. 1/2 cup)
1 tsp coconut oil, for pan

Combine flour, coconut milk, eggs, salt and cinnamon in a bowl. Mix with hand blender on medium speed. Add water until batter becomes thin, approximately half a cup. Heat pan on medium-high, add 1 tsp coconut oil. Using a ladle, pour enough batter to thinly cover entire pan. Cook for approximately 1-2 minutes, until batter firms, then flip. Cook for another 30 seconds, then serve.

Happy Monday!

Health & Abundance,
Samantha 🙂

Share on Pinterest

Paleo Bread & Coconut Pineapple Smoothie for Meatless Monday!

Warm bread hot out of the oven is hard to resist! I’ve been thinking of making a gluten free, dairy free version for a while now, but couldn’t find the right inspiration…until I landed on Dr. Frank Lipman’s Paleo bread recipe! This is the first time I’ve ever baked my own bread, and boy was it good!! Given the high fat from coconut oil, and high protein from 5 eggs, this bread is sure to fill your hungry belly! Spread some almond or cashew butter on it and you are good to go! Enjoy!

Paleo Bread
If you’d like to make this bread more sweet, try adding 1 tsp of ground cinnamon or vanilla extract.

* 1 1/2 cups almond flour
* 2 tablespoons coconut flour
* 1/4 cup golden flaxseed meal
* 1/4 teaspoon celtic sea salt
* 1 1/2 teaspoons baking soda
* 5 organic/free range eggs
* 1/4 cup coconut oil
* 1 tablespoon raw honey
* 1 tablespoon apple cider vinegar

Place almond flour, coconut flour, flax, salt and baking soda in a food processor and pulse the ingredients together. Add in eggs, oil, honey and vinegar and pulse. Pour batter into a greased 7.5″ x 3.5″ non-stick loaf pan (I use coconut oil to grease the pan). Bake at 350° F for about 40 minutes. Cool and serve.

Coconut Pineapple Smoothie
This smoothie is so refreshing! It’s loaded with healthy fats from hemp and coconut oil, digestive enzymes from pineapple, and plant based protein for a great morning smoothie!

1/2 cup so delicious unsweetened coconut milk
1/2-1 cup spring water
1 cup fresh pineapple
1 tsp coconut oil
1 tsp hemp oil
1 tsp coconut extract
1 scoop vanilla plant based protein
4-5 ice cubes

Blend all ingredients together. Enjoy!

Happy Meatlesss Monday!

Health & Abundance,
Samantha 🙂


Share on Pinterest

Roasted Sweet Potato & Spinach Salad and Avocado Blueberry Smoothie for Meatless Monday

How sweet it is to enjoy Sweet Potato! I love this delicious root veggie! Not only because its full of sweetness, but it packs quite the nutritional punch! Sweet potatoes are high in fiber, potassium and beta carotene; an antioxidant superhero! To truly get the health benefits of beta carotene, its best to eat a little fat; healthy fat of course, with sweet potatoes. That’s why my simple salad recipe below contains a healthy dose of olive oil. Deelish!! Hope you enjoy!

Roasted Sweet Potato & Spinach Salad

2 Tbsp olive oil
1/4 tsp sea salt
1/4 tsp black pepper
2 large sweet potato, peeled and cut into 1″ chunks
1 large red pepper, cut into 1″ pieces
1/2 cup pecans
1 pound spinach
1-2 cups arugula

2-3 tbsp olive oil
1 tsp red wine vinegar or apple cider vinegar
1 garlic clove, crushed
dried oregano, add according to preference

Combine ingredients for dressing in a small cup. Mix well and let sit to infuse oil with garlic. Preheat the oven to 425°F. In a large roasting pan, combine the oil, salt, and black pepper. Add the sweet potatoes and bell peppers and toss to coat well. Roast, stirring occasionally, for 40 minutes, or until the potatoes are tender. Place the spinach, arugula and pecans in a large serving bowl. Add potatoe mixture and toss. Drizzle with dressing and serve immediately.

Avocado Blueberry Smoothie
Aside from a healthy dose of fat, avocado gives the perfect creaminess to this smoothie!

Half an avocado
1 cup wild frozen blueberries
2 cups almond milk
1 tsp organic vanilla extract or vanilla powder
1/2 cup ice

Blend and Enjoy!

Happy Meatless Monday!

Health & Abundance,


Share on Pinterest

Apple Waffles, Fresh Vegetable Frittata & Berry Burst Smoothie for Meatless Easter Monday Brunch!

Nothing beats an afternoon brunch full of delicious food! Fresh organic veggies and fruit, homemade gluten free waffles…who wouldn’t want to wake up to that feast?!? As I’m sure some of you may have indulged in some delicious Easter weekend goodness (myself included), I just couldn’t pass up one more indulgence…waffles! Simple and easy to prepare, and topped with almond butter, these gluten free waffles are yumm-o! Enjoy these waffles alongside a protein packed frittata, loaded with nutrient rich veggies and your day is off to a great start! Happy Brunch!

Apple Waffles


1/2 cup bobs red mill all purpose gluten free flour
1/2 cup bobs red mill brown rice flour
2 tbsp bobs red mill gluten free baking powder
1 tsp ground cinnamon
1/4 tsp salt
1 cup almond milk (unsweetened or vanilla)

1/2 cup organic applesauce

My favorite toppings:

Raw almond butter
Wild blueberries
Organic Maple Syrup


Combine flour, baking powder, cinnamon and salt. Add milk and applesauce. Pour into a lightly greased waffle iron and cook until golden brown.

Fresh Veggie Frittata


1 pound asparagus
6 ounces button mushrooms
1 tbsp olive oil
1 clove garlic
1 shallot
1 small or 1/2 large zucchini
6 large eggs
1/3 cup almond milk
1 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp chopped chives
1/4 cup freshly grated parmesan cheese
2 medium or 1 large tomato


1. Preheat the oven to 350 degrees.
2. Wash and trim asparagus and cut into 1-inch long pieces. Blanch asparagus in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside.
3. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.
4. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.
5. In a large bowl, beat together eggs, milk, salt, pepper and chives. Add asparagus, mushroom mixture, and zucchini.
6. Lightly oil a 2-quart baking dish (11 x 7 x 1.5). Pour the egg and vegetable mixture into the dish.
7. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top.
8. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight — allow to come to room temperature before serving.

Berry Burst Smoothie


1/4 cup wild blueberries
1/4 cup raspberries
1/4 cup blackberries
1-2 cups almond milk
1 tsp organic vanilla extract
1/2 cup ice

Blend all ingredients together

Happy Meatless Easter Monday!

Health & Abundance,
Samantha 🙂

Share on Pinterest

Chocolate Avocado Pudding (the best guilt free dessert!)

Yes… you heard right, I said chocolate AVOCADO pudding!

Who woulda thought right?!

I swear this creamy dreamy treat tastes so divine, you’d have NO idea that it contains avocado. It takes minutes to make and doubles as an icing for cakes or cupcakes.

As a bonus, this pudding can be used as a face mask! It might sound crazy, but the avocado and coconut oil are incredibly moisturizing for the skin and honey is an incredible humectant, which means it attracts and retains moisture. This makes honey a natural fit in a variety of moisturizing products including cleansers, creams, shampoos and conditioners.

The cacao contains tons of antioxidants which helps fighting aging and wrinkles, so all around, this pudding can do many things and will probably become your new favourite dessert and beauty care product. 

As a bonus, chocolate (cacao powder) is one of the richest sources of magnesium, which helps to manage pms cramps, tight and sore muscles and is a great relaxing mineral. 

I hope you enjoy this recipe as much as I do. And may I point out… when I first started dating my boyfriend Gaetan, I whipped up this dessert for him one night and can I just say… he fell even more in love with me! It’s true that a way to a mans heart is through his stomach 🙂 

Chocolate Avocado Pudding
Serves 2
Write a review
Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
  1. Half an avocado
  2. 2-3 tbsp raw cacao powder
  3. 2 tbsp raw honey
  4. 1-2 tbsp coconut oil
  1. Add all ingredients to a food processor or blender and blend until well combined. All done! You can double or triple this recipe to use as a frosting on cupcakes.
  2. Top with your favourite nuts and seeds, berries, bananas or shredded coconut.
Holistic Wellness
Share on Pinterest

Raw Vegan Creamy “Pistachio Ice Cream” Kale Shake & Pan Roasted Garlic, Kalamatas and Tomato Sauce over Penne for Meatless Monday!

Happy Monday football fans! Do we need to kick our ‘diets’ into high gear to recover from our over indulgences from Superbowl Sunday?! If that’s the case, I’ve got a super delicious smoothie to help you start your day! It’s packed with stress busting, mood soothing tryptophan from cashews, contains a hefty dose of bone supportive calcium and magnesium from kale and best of all, it tastes like pistachio ice cream!! Yummmmmy! Also on the menu is a simple Mediterranean pasta dish; an easy and healthy meal for a fast Meatless Monday dinner. Enjoy!

Raw Vegan Creamy “Pistachio Ice Cream” Kale Shake
This recipe was adapted from The Blender Girl. Visit this site for other amazing healthy recipes!

1 cup curly green kale leaves (about 3 large leaves)
2 ripe bananas – fresh or frozen
2 cups ice (a little less ice if using frozen bananas)
1/2 cup filtered water
1/2 cup raw cashews
3 Tbsp raw agave nectar or yacon syrup
1 tsp pure alcohol-free vanilla extract
1/2 tsp finely minced ginger or powder
pinch of Celtic sea salt

Throw all of the ingredients in your high speed blender and puree until smooth and creamy. YUM!

Pan Roasted Garlic, Kalamatas and Tomato Sauce over Penne
Adapted from Big Vegan cookbook

1/4 cup extra virgin olive oil
10-12 garlic cloves, peeled
1 cup onions, chopped
1/2 cup carrots, chopped
1 tbsp fresh rosemary, chopped
1/4 cup white wine
1/2 cup kalamata olives, pitted and halved
14 oz can organic diced tomatoes with juice
2 cups arugula, chopped
dash red pepper flakes
pinch sea salt
8 oz whole wheat or brown rice penne

In a large frying pan, heat oil for a few seconds. Halve garlic lengthwise and add to oil. Add onions, carrots and rosemary, stir. When olive is bubbling, reduce heat to medium/medium-low, just to keep oil bubbling slightly, Cook, stirring occasionally, for 7 minutes. The garlic should be nearly tender when pierced with a knife. Add the wine and olives, turn heat to high and boil for about 4-5 minutes, until the sauce is reduce to almost a syrupy consistency.
Add tomatoes, arugula and pepper flakes. Simmer until the sauce is thick and the greens wilted. Add salt.
Cook pasta according to package, drain well and toss with the sauce in the pan. Serve hot!

Health & Abundance,
Samantha 🙂

Share on Pinterest
There are no images.

Vanilla Chia Pudding & Curried Cashew Cauliflower for Meatless Monday!

Happy Monday Everyone! Hope you’ve had a weekend of fun and relaxation! I spent my weekend at an amazing Breast Cancer seminar (will be sharing all kinds of information shortly) and as incredible as it was, I was sitting all weekend long, 20 hours long!! I’m dying to hit up some hot yoga and get my body moving! But….part of our program was to design meal plans for cancer prevention, and here are two of the simple and healthy recipes that I shared on the weekend. Hope you enjoy them!

Vanilla Chia Breakfast (or anytime) Pudding
This is a great way to start your day as it contains a heart healthy dose of omega 3’s, fiber, plant based protein, antioxidants and the perfect amount of sweetness. This ‘pudding’ will keep you full until lunch time and the protein and fiber work really well to balance blood sugar.

3 tbsp chia seed
1 tbsp flax seed
1 tbsp flax seed oil
1-2 cups almond milk, warmed
1 scoop sun warrior protein-
1/2 cup wild blueberries
1 tbsp raw pumpkin seeds
1/2 tsp organic vanilla extract or fresh vanilla pod
1 tsp cinnamon

Mix all ingredients (except flax seed oil) together and pour warmed almond milk on top. Stir well. Drizzle flax oil on top.

Curried Cashew Cauliflower
Oh Curry!! The perfect blend of aromatic spices and herbs that are full of antioxidants, not to mention the powerhouse, immune boosting, anti inflammatory, cancer preventative- Turmeric! I love the color turmeric adds to dishes (which comes from curcumin). Also, you get an incredible dose of mood boosting, stress reducing Tryptophan from cashews! Yay for good moods!

1 head cauliflower, cut into florets
1/2 cup organic cashew butter
2 tbsp olive oil
2 tbsp curry powder
1/4 tsp sea salt
1/2 cup roughly chopped raw cashews

Preheat broiler to 400. The rack should be in the top portion of the oven, just a few inches from the heat. Whisk together cashew butter, curry powder, olive oil and sea salt. Toss the cauliflower and cashews in the curry mixture. Spread onto a baking pan in a single layer. Broil for about 8-10 minutes, until just tender. Serve immediately!

Hope you enjoy these delicious Meatless Monday recipes!

Health & Abundance,
Samantha 🙂


Share on Pinterest

Homemade Almond Milk, Creamy Avocado Spring Mix Salad & Roasted Veggies w/ Tempeh, Quinoa and Dried Cranberries for Meatless Monday!

Does the thought of making anything homemade freak you out?! Typically we tend to overthink things when it comes to making simple meals, and if we get the courage to step up to the plate, (literally!) then we would find how simple it is to cook up some nourishing delicious simple goodness! I tossed some leftover quinoa with roasted veggies, tempeh and dried cranberries together for a hearty and luscious meal. A mixture that came together in no time! My health nut friend Oliver made a delicious and simple spring mix salad and so I asked him to share this tasty treat with me (and all of you) for our meatless monday post. And what about those nut milks?! Have you attempted to make your own?? Because let me tell you….its super duper easy! I’ve included my favorite recipe below for vanilla almond milk and I hope you enjoy it as much as I do. Happy meatless monday noshing!


Vanilla Almond Milk


1 cup almonds, soaked 8-12 hours
4 cups water
1/4 cup agave
1 tsp pure vanilla extract (or fresh vanilla bean)

Soaking almonds is ideal! If you don’t have 8-12 hours, even 1-2 hours will do! I soak my almonds in my vitamix overnight, then drain them in the morning and add 4 cups FRESH spring water to the almonds plus all other above ingredients and blend. If you prefer a smoother consistency, use a nut milk bag to strain the almonds, or run the mixture through a very fine strainer/sieve. You can use the almond pulp for cookies, nut pates or a nut butter! Serve this milk with your favorite granola or cereal, or add it to smoothies. It’s amazing!

Creamy Avocado Spring Mix Salad


Couple handfuls of Spring mix
1 grated carrot
1 avocado
2 tbsp hemp seeds
2 tbsp sunflower seeds
2 tbsp fresh lemon juice
2 tbsp apple cider vinegar

Mix well until the avocado has a creamy consistency




Roasted Veggies withTempeh, Quinoa and Dried Cranberries


1 eggplant, diced
1 zucchini, diced
1 cup red onion, diced
2 cups mushrooms, quartered
1 cup each red, green and yellow pepper, diced
3-4 garlic cloves, whole
3 tbsp olive oil
1 tsp dried oregano
1 tsp dried mint
1/4 cup balsamic vinegar
1/2 tsp sea salt
1 cup quinoa, cooked
3-4 tbsp dried cranberries
2 cups tempeh, chopped (feel free to use any flavor, or just plain. I like Henry’s tempeh)
2 tbsp olive oil

Preheat oven to 375. In a large bowl, toss all veggies with olive oil and dried herbs. Spread on a baking sheet and bake for 20-25 minutes, or until veggies are slightly brown and garlic is soft. Place all veggies in a bowl and toss with vinegar and salt.
Meanwhile, saute tempeh in 2 tbsp olive oil for 3-4 minutes on each side.
Toss veggies with tempeh, quinoa and dried cranberries.

Health & Abundance,
Samantha 🙂

Share on Pinterest

Chocolate Apple Oatmeal & Coconut Curry Tempeh & Rice Noodles for Meatless Monday

Hooray for week 2 of 2012 and all those new years resolutions that are still going strong! If one of your resolutions was to eat less meat and try different types of plant based protein, well then….this tempeh curry dish is just right for you! It’s loaded wtih cancer protecting spices and contains loads of yummy veggies! This is quite a versatile dish. Feel free to add whatever vegetables you like, such as cauliflower, peas, green beans or peppers! The possibilities are endless! So now that we got a delicious dinner or lunch covered, how about that breakfast?? I know most of us feel rushed in the morning and don’t have much time to prepare something, but this simple chocolate apple oatmeal is super easy and incredibly delicious! I’m sure you won’t pass it up considering it contains a nice dose of chocolate! High in antioxidants and minerals, raw cacao is quite the super food! Now who doesn’t want to start their day with that?!?! On to the recipes………..

Chocolate Apple Oatmeal

1 cup Bob’s red mill gluten free quick cooking oats
2-3 cups water
pinch sea salt
1 tbsp raw cacao powder
half an apple, chopped
1 tbsp chia seeds
1 tsp ground cinnamon
1 tsp organic maple syrup


Bring water, oatmeal and sea salt to a boil over stovetop. Feel free to use non-dairy milk in place of water, or half and half, depending on how creamy you like your oatmeal.
Once oatmeal has absorbed most of the water, approx 8-10mins, add in cacao, cinnamon, maple syrup, chia seeds and chopped apple. Enjoy!

Coconut Curry Tempeh & Rice Noodles


2 tbsp grapeseed oil
2 carrots, chopped
2 celery, chopped
half an onion, chopped
3-4 garlic cloves, diced
1 package Henry’s curry tempeh, chopped
3-4 asparagus spears, chopped
3 cups vegetable stock (or more, depending on preference)
1-2 tbsp, curry powder (store bought or homemade-recipe below)
1 cup coconut milk
salt and pepper to taste
1 package rice noodles

Homemade Curry Powder:

1/2 teaspoons ground coriander
2 teaspoons ground turmeric
1 1/4 teaspoons cumin seeds
1/2 to 1 teaspoon whole black peppercorns
1/2 to 1 teaspoon crushed red pepper
1/2 teaspoon whole cardamom seeds without the pods
1/2 inch stick cinnamon
1/4 teaspoon whole cloves
1/4 teaspoon ground ginger

Mix all ingredients in a blender for 2 to 3 minutes until finely powdered.
Store in airtight container in a dark place.
Makes about a 1/4 cup or so of curry powder.


Saute carrots, celery, onion and garlic in grapeseed oil for 5 minutes. Add 3 cups vegetable stock and 1 tablespoon curry powder. Simmer for 15 minutes. Add in chopped asparagus about 10 minutes into simmer. Add coconut milk and tempeh plus any additional seasonings to pot. Let cook for an additional 5 minutes.
Meanwhile, soak rice noodles for about 10 minutes in a pot of hot water. These noodles just need to be soaked, not boiled. Once noodles have softened, ladle soup over them. Top with cashews and chopped cilantro. Enjoy!!

Have a Happy Monday!

Health & Abundance,
Samantha 🙂

Share on Pinterest