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The BEST Ever Decadent Chocolate Brownies

Chocolate lovers rejoice! 

You’re gonna love these delicious chocolatey gooey gems. A few months ago when I was putting together my Healthy Holiday Baking eBook, I came up with this recipe and was pretty much in heaven. 

And guess what? You know you’ve hit gold when your mom tells you she loves them and wants the recipe. Jackpot! She just basically confirmed these brownies were a winner. 

You see, my mom has been suffering with lupus (an autoimmune disease) and inflammation for a long time now. 3 years ago she got hit bad and basically couldn’t walk or move without my dad helping her get around. She was in so much pain. Literally, from head to toe she was inflamed and hurting. 

So, of course, I came in and helped revamp her diet. She made an incredible commitment to eating more organic, ditching the dairy and going gluten free. 

Well can you guess what happened? 80% reduction in her pain! 80 freaking percent! She’s not 100% because some of her medication has side effects, but from not being able to walk at all, to cleaning the house, going out and about doing her chores and enjoying the weekends out with my father, her quality of life has improved GREATLY!!

In fact, one thing she reported back to me was that she could think more clearly. Um, ya, gluten has a tendency to cause foggy brain. Crazy right?

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The reason I wrote my Baking eBook was for a few reasons; 1. I wanted to share delicious and healthier treats with my tribe (you guys rock!) and 2. because my mom really wanted to enjoy something sweet without having gluten and a boat load of crappy and fake ingredients. 

So I got to work and created a ton of recipes that are all gluten free, most are dairy free and all recipes contain only natural, whole food ingredients (because that’s how I roll!). 

So let’s get to my mom’s favourite recipe, my best ever decadent chocolate brownies. Hope you enjoy them as much as we do! 

Oh! and stay tuned for a very special 50% off discount on my baking eBook, coming soon for Valentines Day. 

P.S. If you’ve been dealing with inflammation, know that through the right diet, you can heal and get better! Our bodies are so miraculous when we give it the right support and nutrients. If you’re suffering, in pain and feel like their is no hope, trust me, their is a solution. Email me and let’s set up some time to discuss if working together is the right solution for you. Email me at: samantha@holisticwellness.ca for a complimentary consult call. 

The Best Decadent Chocolate Brownies Ever!
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Step 1 Chocolate
  1. ¼ cup mini chocolate chips
  2. 3 tablespoons almond or coconut milk
  3. ¼ cup cacao powder
  4. 3 tablespoons coconut oil, melted
Step 2 Dry
  1. 3 tablespoons arrowroot starch
  2. ¼ cup coconut flour
  3. ¼ teaspoon baking soda
  4. ½ teaspoon cinnamon
  5. pinch sea salt
Step 3 Wet
  1. ½ cup pure maple syrup
  2. ¼ cup olive oil
  3. 2 eggs, whisked
  4. ¼ cup canned pumpkin
Instructions
  1. Preheat oven to 350F. Place all of step 1 ingredients over a double boiler and melt together over low heat.
  2. Next, place all the dry ingredients into a bowl and combine.
  3. In a separate bowl, combine all the step 3 ingredients. Mix well, then pour into the dry mix, along with the Step 1 chocolate ingredients. Mix everything together with a hand mixer until well combined.
  4. Pour batter into a greased 8x8 brownie pan. Bake for 25 minutes or until a toothpick inserted in the center comes out clean. Let cool before transferring to a wire rack and cut into 12 even squares.
Notes
  1. * Feel free to add walnuts, dried cherries or other dried fruits, nuts or seeds to this recipe.
Holistic Wellness https://holisticwellness.ca/
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The BEST Ever Mint Chocolate Chip Smoothie

Oh my green delicious mint chocolate smoothie of heaven!
 
 I’m a mint-chocolate lover (who woulda thought!). It’s really one of my favourite combos! 
 
Who woulda thought you could combine this deliciousness into a smoothie and feel completely satisfied, like you just had a dessert or something. Although, this smoothie is far from a dessert. It really is healthy and contains a ton of nutrients, like magnesium, calcium, potassium, vitamin E and blood sugar stabilizing protein. 
 
Just a random note, I was doing some reading on insulin and blood sugar the other day and learned that insulin, along with inflammation, were 2 of the biggest contributors to obesity related cancers. What?!?
What’s crazy about that is that both insulin and inflammation can be controlled through diet. In fact, this smoothie (if you skip the chocolate chips) is actually an amazing nourishing smoothie that contains many anti-inflammatory compounds and essential fats that help to lubricate the joints and combat inflammation. 
 
One of the very first things I focus on with my clients is blood sugar management. Naturally, their meal plans consist of protein, healthy fats and tons of veggies, so not only do they lose weight, but their inflammation goes down dramatically!
 
This is why I’m so excited for my online Metabolic Weight Loss program, which will be launching mid January. This program is not only incredible for weight loss, but also for diabetes, inflammation, pcos, estrogen dominance, and high blood pressure. 
 
Food is healing on so many levels. Eating the right diet can allow you to control many aspects of health and disease. 
 
But now, onto the smoothie. You can swap the whey protein for a hemp or brown rice if you’re looking for something more plant based. And if you don’t have chocolate protein, the cacao power will do the job (plus it’s loaded with magnesium which is incredibly detoxifying!) This recipe is from my Healthy Holiday Dessert eBook. 
 
Hope you enjoy it as much as I do!
 
P.S. If you’re interested in the Metabolic Weight Loss program, I can only accept 10 women into the live group coaching. Please reply send an email to samanthagladish@gmail.com so I can add you to the list. I’ll then connect with you to fill out an application form and we’ll arrange for a complimentary call to discuss your health history and goals 🙂
Mint Chocolate Chip Smoothie
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Ingredients
  1. 2 heaping cups organic spinach
  2. 1 cup coconut milk
  3. 1 cup filtered water (more or less, for desired thickness)
  4. 1/4 avocado
  5. 1 scoop chocolate protein powder of choice (I used Progressive
  6. Organic Whey)
  7. 2 teaspoons cacao powder (optional, if you need it more chocolatey)
  8. 1/4 cup fresh mint or 1 drop of peppermint extract
  9. 1 tablespoon mini chocolate chips or cacao nibs (I like using cacao nibs or Enjoy Life dairy free chocolate chips)
  10. Stevia to taste (for sweetness, but optional)
  11. Ice (optional)
Instructions
  1. Add all ingredients to a high speed blender and blend until well combined
Holistic Wellness https://holisticwellness.ca/
 
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Milk – Doesn’t Do a Body Good and Neither Do Your Calcium Supplements

I remember when I was 12 years old I was with my dad spending the afternoon at one of his friend’s house. It was a boring work thing and I got to tag along.

Good thing was his friend had a daughter roughly the same age as me and so we spent the afternoon playing together.

She was tall and I was short.

I remember my dad asking her how she got so tall and she responded with saying “I drink lots of milk.”

So, in an effort to grow taller, I went home and drank milk.

It lasted about a week.

I would drink a large glass in the morning and again at night in the hopes that my height would increase overnight.

Well, it didn’t. And I didn’t really enjoy drinking milk to begin with.

I did however have it in my morning cereal, but I typically wasn’t so inclined to drink a glass of it.

Bottom line, I grew up thinking (along with many people) that milk makes your bones strong and makes you tall.

It was a part of a healthy diet, right?

In my early twenties, I remember being at a health event, and though I can’t remember who the speaker was, I remember hearing them say, “Milk is meant for a baby calf, to help them grow to be 600 pounds in a year. We are the only species that drinks another species milk!”

Gross. I got turned off immediately and forever gave up milk.

So here’s the deal with milk:

  • It does not prevent osteoporosis. In fact, countries with the highest incidence of osteoporosis are also among the highest consumers of cow’s milk.
  • The Harvard Nurses study, which followed more than 75,000 women for 12 years, showed no protective effect of increased milk consumption on fracture risk. In fact, intake of calcium from dairy products was associated with an increase in fracture risk. Crazy right?

Now I’m not telling you to completely give up dairy and forever forgo the ice cream or piece of cheese, but I would suggest you enjoy these things as treats and most definitely, not rely on them to protect your bones.

If you can get your hands on some raw dairy, that’s a different story. Dairy from organic grass-fed cows is highly nutritious and studies have shown the positive benefits of raw milk consumption on our immune system and fighting infection. If you choose to have dairy, have it sparingly, choose organic and source out raw aged cheeses, if you can.

If you’ve followed along my 21-day Qualitarian plan in my eBook, The Qualitarian Life, you know that on day 7, I ask you to give up the dairy and switch it up for plant based sources of calcium. If you don’t have a copy, you can head on over here to grab yours today and get started on my 21-day healthy diet overhaul.

What about calcium supplements?

Honestly, throw them out. A German study found that the risk of having a heart attack almost doubled among calcium supplement users compared with non-users. Supplemental calcium can actually contribute to blood vessel calcification.

That means hardening of the arteries!

Calcium supplements tend to contain really cheap sources of calcium, which are not very bioavailable (useful) to the body. Chances are they are causing more harm than good. It is best to get your calcium from whole FOOD!

Here are some amazing calcium sources (servings below are based on ¼ cup):

  • Almonds – 95mg
  • Almond butter – 169mg
  • Blackstrap molasses – 708mg
  • Sesame seeds – 560mg
  • Kale – 23mg
  • Navy beans – 31mg
  • Figs – 26mg

Some other VERY important things to keep in mind with bone health:

  • Lack of calcium intake isn’t the problem (North America has the highest intake of calcium in the world and yet we also have the highest incidence of osteoporosis).
  • Too much or too little protein intake can affect bone health
  • A diet high in sugar and processed foods can leech minerals and lead to bone loss
  • Lack of exercise and weight bearing exercise can lead to bone loss
  • Hormonal imbalances lead to bone loss (low estrogen can weaken bones, which is why pre-menopausal women are at the highest risk for osteoporosis or women who are struggling with PCOS and amenorrhea (no period)
  • Suffering with bone loss also means you’ll have suppressed immune function, low energy, inflammation and potential weight gain.
  • Calcium is one piece of the bone-building puzzle. More importantly, you need magnesium, vitamin K2, vitamin D and Silica to help “escort” calcium into the bone.

So if you’re chugging back glasses of milk or eating copious amounts of cheese in an effort to protect your bones, stop. Opt for more plant based sources of calcium and be sure to get other important minerals and vitamins in your diet or through supplementation to assist in bone health and overall longevity.

Got questions or comments? I’d love to hear from you. Comment below or email me at samanthagladish@gmail.com if you’re interested in a bone building, hormonal balancing meal plan and program. 

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Foodie Fridays: Turkey, Broccoli and Mushroom Frittata

Eggs are so hearty and full of incredible brain boosting nutrients. I’m pretty obsessed with this amazing food.

But here’s the bad news… if you aren’t buying organic, there’s a good chance your eating antibiotics, hormones and GMO feed. Not cool! I know it can be a lot pricer to get organic eggs, but it’s absolutely worth it!

Try visiting a local farm or head out to a farmers market where you might find them for cheaper and organic too.

I always tell my clients, “when it comes to animal products, it’s always worth the extra money.” So if you’re eating meat, eggs and dairy, find that extra $20-30 dollars a week and put it towards better quality.

Your body and your hormones will thank you!

Think about it for a minute… if you’ve been dealing with hormonal imbalances, irregular periods, estrogen dominance, infertility or heavy flows all the while eating hormone induced foods, how can you heal your own hormonal imbalances?

Balancing hormones starts with eating the right foods and choosing to become a #Qualitarian in this case is uber-important! 

This frittata was made with organic and local eggs. It’s a great recipe to cook up when you have more time in the morning and are craving something more savoury and filling. Plus it makes a perfect meal for a lunch or dinner.

I often make this for dinner and then enjoy it again for breakfast the next day. 

Feel free to add in your favorite herbs, spices or whatever veggies you have in your fridge. Making a frittata is so versatile, so get creative!

This recipe is taken from my ebook The Qualitarian Life. It’s full of over 60+ delicious recipes that will take you from breakfast, to lunch, to dinner, plus it’s full of nourishing smoothies and juices and the healthiest desserts! Click here to get your copy and check out my other recipe ebooks!

Enjoy and Happy Foodie Friday!

Turkey, Broccoli and Mushroom Frittata
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 8 pastured eggs
  2. 1lb ground turkey thigh
  3. ½ a small onion, chopped
  4. 1 cup mushrooms, sliced
  5. 2 cups broccoli florets, chopped
  6. 3-4 sun dried tomatoes, roughly chopped (optional)
  7. 3 garlic cloves, chopped
  8. ½ tsp dried basil
  9. ½ tsp dried oregano
  10. ½ tsp cajun spice blend
  11. ½ smoked paprika
  12. 2 tbsp goat cheese, crumbled (optional)
  13. Sea salt and pepper
Instructions
  1. Preheat oven to 350º F. In a bowl whisk together eggs with basil, cajun spices, paprika, salt and pepper. Set aside.
  2. In a cast iron skillet over medium heat, cook turkey for 5-7 minutes, breaking it up and allowing to brown.
  3. Add in onions, garlic, mushrooms, tomatoes and broccoli and sauté until turkey is browned and no pink remains.
  4. Pour in eggs. Allow eggs to cook for 5 minutes, making sure to lift up portions of the egg that have set with a spatula, and tilt pan to allow uncooked eggs to run underneath. Sprinkle goat cheese on top at this point while eggs are still runny.
  5. Once eggs start to set, place skillet in the oven and bake for 15-17 minutes or until no longer runny. You can also turn you broiler on low for the last few minutes to gently brown the top.
  6. Serve topped with sliced avocado or have as a main entrée for dinner with a side salad.
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays! Carrot and Parsnip Fries

So in all honesty… how many times have you craved McDonald’s fries?

I can’t even remember the last time I had them! It must be almost 8 years ago.  

Nowadays, I’d much rather have homemade sweet potato fries, which I definitely make on occasion, but since whipping up this delicious recipe, my sweet potatoes can take a back seat!

These Carrot and Parsnip fries are amazing! They are loaded with beta-carotene (good for the eyes and heart) plus they contain a ton of fiber (good for the gut!). 

I have lots of clients currently going through my Metabolic Weight Loss Program and this is one of the many delicious recipes they get to enjoy. They all love it!

I mean, really, who would of thought to make fries out of carrots and parsnips!

It’s all about getting creative. My clients eat and lose weight by enjoying real whole foods and I like to get creative and whip up healthy and delicious recipes they can enjoy while following their meal plan. 

The best part is, if you’ve got kids, they will LOVE this recipe! Plus, having your kids watch you eat and enjoy whole foods will only set healthy examples for them. So eating fries (these fries!) is really a win-win for everyone 🙂

I’d love to hear from you! What favourite recipes have you healthified over the years? Share in the comments below. Are there any Foodie Friday recipes you’d like for me to share or create? Let me know!

Carrot and Parsnip Fries
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 5 medium carrots
  2. 3 medium parsnips
  3. 1 tbsp olive oil
  4. 1 tsp onion powder
  5. 1 tsp garlic powder
  6. ½ tsp sea salt
  7. ¼ tsp red pepper flakes
Instructions
  1. Preheat oven to 400º F with rack in center of the oven.
  2. Peel carrots and parsnips and halve crosswise. Slice lengthwise into 1/4-inch-thick planks.
  3. Slice lengthwise again to make 1/4-inch-thick fries/slices.
  4. Place on a baking sheet lined with parchment paper, sprinkle with seasoning and oil and toss together.
  5. Spread into a single layer and roast for 20 minutes, turning veggies once, until crisp and golden brown in places.
  6. Serve with your favourite homemade ketchup!
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays! The Slimming Sip: The Best Way To Start Your Day

Welcome to the new way to start your day! You’ll be sipping on what I like to call The Slimming Sip.

It’s a recipe taken right out of my ebook, The Qualitarian Life, which is a 21 day program geared to overhaul your health and your life.

On day 2 of our healthy overhaul, I introduce everyone to this amazing drink. You might already be familiar with it and if you’ve joined in on one of my community detoxes, than you know I have everyone drink it first thing in the morning.

This incredible metabolism-boosting drink will wake up your gorgeous cells! You’ll feel energized, alert and most importantly, get that metabolism revving into high gear.

Lemon first thing in the morning will help to stimulate bile release, detox your liver and improve detoxification for the whole day. You may have a bowel movement after drinking your slimming sip, which is a good thing! Let’s get those bowels working first thing in the morning to eliminate yesterday’s waste.

Cinnamon and cayenne are also two incredible ingredients in this recipe and both are great for boosting metabolism! Cayenne especially will help to ‘heat’ up your body and turn on your internal thermostat. This will help to raise your core temperature. In other words, burn calories!

Cinnamon helps to balance blood sugar and is a great antibacterial. It can help to kill off little pesky bugs that live in your gut that could potentially cause immune complications, bloating, gas and digestive upsets. 

Apple cider vinegar is an important ingredient in the Slimming Sip. I’m sure you already own a bottle!

You can use ACV for so many things! This potent vinegar can help to get rid of dandruff, be used as a clarifying shampoo and is great for balancing the pH of your skin by using it as a toner. It can also help to stimulate HCl (hydrochloric acid) which can help with digestion. Plus, more HCl will help to eliminate bloating and heartburn from certain foods. Click here to read the 7 reasons why you need to drink apple cider vinegar. 

So now, onto the recipe. It’s potent and will definitely take some time getting used to. Many of my Spring Detoxers have come to love this drink and include it as a part of their morning routine. Plus, they’ve all experienced less bloating, less gas and better overall digestion. In fact, one of my clients completely eliminated her heartburn and use of antacids just by drinking ACV on the regular. Click here to learn more about my Spring Detox

It’s time to get sipping!

The Slimming Sip
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Ingredients
  1. 1-2 cups warm water (I like using Spring Water)
  2. 1 tbsp organic apple cider vinegar
  3. Juice of half a lemon
  4. 1 tsp cinnamon
  5. Pinch of cayenne pepper
Instructions
  1. Stir all ingredients together and drink first thing in the morning.
  2. *Cayenne is quite strong, so if you find you can’t tolerate the cayenne, go without it at first. Or start with less, and work your way up to more.
  3. *To blend this drink thoroughly, you can add all ingredients into a blender and blend, or add to a shaker bottle and give it a good shake to combine the ingredients really well.
Holistic Wellness https://holisticwellness.ca/
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5 Foods That Are Making Your PMS Worse

It comes and goes with a vengeance. Or sometimes, it comes and goes with ease. Maybe it’s so erratic that you really don’t know what to predict. 

I’m talking about your period. Your monthly flow helps to flush toxicity from your body, it’s the reason you are a WOMAN and most importantly, can allow you to make a baby! Your period is powerful. 

I dreaded my period back in my teenage days. I mean no one wants to get their period when it’s long weekend and everyone’s getting ready to party and you’re curled over with cramps, feeling bloated and your mood swings are fierce! It’s not pretty. 

But like all the other teenage girls, I went on the birth control pill and completely shut down my endocrine system, ovulation and impaired my gut health and created deep hormonal chaos. You can read more on that story by clicking here and learn why the pill is ruining is your health. 

The pill never really “solved” my PMS. I was still popping advil and using a hot water bottle to ease my cramps. Not to mention the bags of chips I would demolish in an attempt to fix my erratic cravings. Salty? Sweet? I wanted both!

I never really paid attention to what I ate during the month, or how it could relate to my PMS. It wasn’t until studying nutrition and adopting the Qualitarian diet that everything came into perceptive. I ditched the pill and healed my hormones, with food. 

I also learned the very foods I needed to avoid in order to balance my hormones and heal my PMS for good. So if you can relate to this story, which I’m sure so many women can, I highly recommend you ditch these 5 foods that are making your PMS worse. (*they are also causing weight gain, unstable moods, digestive upsets, fatigue, aging and impairing your liver). 

So listen up ladies… 

It’s time to grab the bull by the horns and heal your hormones naturally by eliminating these inflammatory culprits from your diet. High inflammatory foods cause hormonal chaos, spike insulin levels, lower immunity and make PMS symptoms worse. 

You Ready?

FOOD CULPRIT #1 – Sugar. Ugh! I know you’re sick of me talking about ditching the sugar, but this inflammatory food is impairing your liver, spiking your insulin and is the very reason behind your cravings, irritability and mood swings. Now when I say sugar, what I am referring to is a high concentration of fructose + glucose, such as soft drinks, candies, sweets, baked goods, breakfast cereals (yes, I know, I said cereal! It’s high in sugar so ditch it), fruit juices, large amounts of fruit, honey and chocolate (typically milk chocolate). Starches in the form of sweet potato, quinoa, squashes and rice are ok to eat. They still fall into the “carbohydrate/sugar” category but are much more nutritious then eating baked goods and cereals. Stick with these dense, more nutritious starches are you’re golden. 

FOOD CULPRIT #2 – Wheat. I’m sure you’ve heard that gluten and wheat are the root of all evil. And well, for some, it most definitely is. It really all depends on the state of your digestive health. If you are a celiac or suffer with crohn’s or colitis, then you most definitely need to ditch the gluten. The problem with our wheat today is that it is hybridized. It is NOT produced the traditional way and contains a ton of herbicides and pesticides. I use gluten and wheat interchangeably here because wheat contains gluten, so if you avoid one, you avoid both. Wheat is an inflammatory food and most people find they suffer with bloating, gas, digestive upsets, headaches and migraines and some women who have ditched the wheat, have found a dramatic improvement with their cycle and pre menstrual symptoms. 

FOOD CULPRIT #3 – Dairy. Second to wheat, dairy is a very common food sensitivity. Aside from the antibiotics and hormones which you are eating and drinking, dairy contains a protein called A1 casein. This protein is inflammatory and over stimulates your immune system. As a note, A1 casein is found primarily in Holstein cows and very small amounts in Jersey cows, goats and sheep. With my one-on-one clients I eliminate dairy to help calm down the inflammatory response which in turn helps to support a health menstrual cycle. Also, I eliminate dairy in ALL my clients who are suffering with eczema, acne, sinus infections and asthma.  

FOOD CULPRIT #4 – Vegetable Oils. Soy, corn, canola, cottonseed, safflower and sunflower oils are cheap, contain toxic trans fats and are highly inflammatory. These cheap oils increase your Omega 6 fatty acids. Although omega 6 is important, we want to ensure we get these fatty acids from nuts and seeds instead. Too many Omega 6’s will throw off the delicate balance to Omega 3’s which are anti inflammatory and needed for a healthy hormonal response. Replace these oils with grass fed butter, ghee, coconut oil, fish oil, avocado and olive oil. 

FOOD CULPRIT #5 – Alcohol. Your liver is your main detoxifying organ and one of it’s many jobs, is to metabolize hormones. Alcohol will slow down your livers ability to detoxify, which in turn will slow down how effectively you eliminate and metabolize excess hormones. Alcohol is also highly estrogenic and 2 glasses of wine a night can increase your chances of breast cancer by 250%!!!! That.Is.Crazy! Eliminate or drastically reduce your alcohol intake and if you’d like to enjoy a glass of red or white on the weekends (notice I said GLASS, not glasses), try mixing it with some kombucha. 

Make the effort to reduce or eliminate these foods from your diet and your hormonal health will improve drastically. PMS symptoms is all about managing hormones and being able to provide our body with the right nutrients and support throughout the entire month, not just 1 week prior to your period. An easy breezy period with little to no PMS symptoms is a sign that your hormones are in a good ratio, healthy and happy.

Women are often confused as to what they can eat to optimize their hormones. In my book, The Qualitarian Life I provide a delicious and healthy meal plan with over 60+ recipes you can choose from. All recipes are great for supporting your hormones and are free from all the inflammatory culprits. You can get my book by clicking here. It’s a digital book and can be downloaded instantly.  

If you’re looking to dive deeper into healing you hormones, easing your menstrual cycle, regulating your cycle, reducing or eliminating your PMS symptoms or thinking about ditching the pill, feel free to reach out to me at samanthagladish@gmail.com. We can set up a 20 minute consult call to discuss your health and outline the best approach and protocol for you. 

In the meantime, comment below and let me know how you manage your PMS symptoms, what foods you need to eliminate and what your PMS cravings are! I’d love to know 🙂 

Cheers to healthy & happy hormones
Samantha xoxo

 

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Foodie Fridays – Homemade Coconut Butter

This is a decadent and delicious recipe and it requires 1 simple ingredient… COCONUT!

I am a die hard lover of all things coconut! I always have been. I remember as a little girl being obsessed with those coconut bounty chocolate bars. Remember those? #gross

These days I make my own bounty bars minus all the junk and full of all the goodness!

Coconut is literally everywhere these days and it seems you can’t avoid it from all the  bars, treats, snacks and butters that are popping up in every grocery store. 

Being that it is an easily digestible fat, I can see why everyone loves it. Especially since it gives your body a nice energy boost. Plus, it’s incredible tasty!

As great as it is to eat, coconut is also antibacterial which is great for your skin, or for healing from an insect bite. Plus, it’s fat content is perfect for healing dry and cracked skin. It’s also antiviral and antimicrobial, making it a great addition to your medicine cabinet for those sick days. 

So now, onto the butter. The decadent, creamy goodness that is so incredibly easy to make, but does require some strong arms and patience!

Homemade Coconut Butter
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Ingredients
  1. 4 cups unsweetened coconut flakes
Instructions
  1. Add flakes to a food processor and start pulsing.
  2. Stop to scrap the sides down with a spatula.
  3. Continue this pulse and scraping business for 10-20 minutes, until you have a creamy blend.
  4. Store in the fridge or cupboard in a glass jar for up to 1 month.
Notes
  1. Use this butter in smoothies, spread on toast with homemade jam, serve as is with a side of fruit or eat it right out of the jar, like I do!
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays! The Best Ever Turkey Meatloaf

I find that not many people get excited for meatloaf. 

I loved my mother’s meatloaf growing up, in fact, I loved all my mothers cooking and I still do! Every time I pop in for a visit I always raid my parents fridge and end up eating something! 

To me, meatloaf is just such an easy and delicious recipe that doesn’t require much time and is perfect the next day for lunch. Nothing like some leftovers!

Have you tried my meatloaf muffins before? You can click here to get the recipe. It is definitely a fan favourite. Everyone who has made it has fallen in love with them and it’s become a staple recipe in many homes. I have a feeling you’ll love them too! 

This meatloaf is a little different. I didn’t make it into muffins, although you most certainly can, and I swapped out beef for turkey. It’s important to change up your proteins to ensure you give your body a variety of amino acids. From chicken, to lamb, to turkey, beef, eggs and sometimes beans and legumes, I eat quite a variety of protein. Not to mention plant based sources like sprouts, hemp and spirulina. 

Of course all my proteins are QUALITARIAN approved! Quality is key, especially when it comes to meat. Search for grass fed and pasture raised when buying meats. In fact, try to visit a local organic farm near you and see if you can take part in a farm share. 

What are your favourite protein sources?? Are you a meat eater? Veggie lover? Whatever you are, I hope you embrace being a QUALITARIAN 🙂

Ok..enough talk. Let’s get cooking!

The Best Ever Turkey Meatloaf
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Cook Time
1 hr
Cook Time
1 hr
Ingredients
  1. 1 egg, whisked
  2. 1 tsp garlic powder
  3. 2 tsp dried thyme
  4. 2 tsp dried oregano
  5. 1/4 cup fresh parsley, roughly chopped
  6. 1 tsp each sea salt and black pepper
  7. 1/2 cup celery, chopped
  8. 1/2 cup onion ,chopped
  9. 1/2 whole bell pepper, chopped (optional)
  10. 2 lb ground turkey
  11. 2 Tbsp coconut aminos
  12. Glaze
  13. 1 Tbsp dijon mustard
  14. 1 Tbsp ketchup
  15. 1-2 Tbsp coconut sugar
Instructions
  1. Preheat oven to bake at 375°F.
  2. Combine all ingredients in a large mixing bowl and use your hands to mix together well.
  3. Lightly grease a loaf pan with coconut oil or ghee.
  4. Pour turkey mixture into the loaf pan.
  5. Evenly distribute the mixture to get a uniform loaf.
  6. In a small bowl combine glaze ingredients and spoon evenly on top of loaf.
  7. Bake at 375°F for one hour. (sometimes I let mine cook for 1 hour and 15 mins).
  8. Remove from oven and let rest for 10 minutes.
  9. Slice, and serve!
Notes
  1. *Depending on your oven cook times may vary. Use a meat thermometer to determine if your loaf is done. Cook times could be anywhere from 1 hour to 1 hour and 30 minutes.
Holistic Wellness https://holisticwellness.ca/

 

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