Pantry & Baking Essentials for Grain-Free + Gluten Free Cooking

We’re in full on Autumn mode here in Southern Ontario and the weather has turned cold and a little dreary….which means it’s the perfect time to hunker down, get cozy in the kitchen and try out some new recipes!

Today’s video is all about the main ingredients you’ll need to cook your way through my book The 30 Day Hormone Solution (if you have your copy, get it out and let’s dive in!!)

But this is also an awesome checklist of ingredients is for ANYONE who wants to stock up on…

  • Foods to support immunity, gut health & overall health, each and every day
  • Grain-free + Gluten-free options to help keep your blood sugar stable, and also to help if you’re suffering from any level of autoimmunity (grains can trigger inflammation for some people)
  • Staples + dried goods to always have on hand for cooking and baking

Let’s dive in…

Staple Foods Checklist

  • Variety of vegetables – cauliflower, kale & leafy greens, sweet potato, etc — variety is key. Right now, if fresh veggies aren’t available to you, try to source & keep some frozen veggies on hand
  • Variety of protein sources Meats, poultry, grass fed beef, free range eggs, wild caught fish (I didn’t mention beans & legumes in this video, but especially right now — these would be EXCELLENT choices to have on hand. In fact, I have a delicious recipe for Moroccan Chickpea Soup over on the blog that would be super filling and affordable to make)
  • It’s important to have a variety of protein sources because protein breaks down into amino acids, and those amino acids go onto to support your body & optimize your hormonal health
  • Variety of healthy fats, which include avocado oil, olive oil, grass fed butter, coconut oil, ghee, avocados, coconut milk, etc
  • Gluten-free & Grain-free flours – almond flour, cassava flour, coconut flour, tapioca starch, arrowroot flour (most of which can be ordered off of an online market like NaturaMarket — you can use the code HEALTHYHORMONES2020 to save 10% off your first order)
  • Nutrient dense seeds – hemp, flax and chia, which are great for your hormonal health, plus they’re high in fibre and therefore support detoxification
  • Cacao Powder – for baking — hello baking enthusiast over here!
  • Monk Fruit Sweetener – I like to keep my baking low to no sugar, so this helps me make that happen. I like the brand Lakanto (again, it can be ordered off an online market like NaturaMarket — you can use the code HEALTHYHORMONES2020 to save 10% off your first order)

  • NutPods — the most delicious dairy-free creamers OF LIFE! I use them in coffee’s and elixirs (again, it can be ordered off an online market like NaturaMarket)
  • Nut & Seed Butters – Cashew butter, tahini, sunflower seed butter, almond butter, etc
  • Lily’s sugar free chocolate chips — (again, it can be ordered off of NaturaMarket — you can use the code HEALTHYHORMONES2020 to save 10% off your first order.)
  • A real good quality sea salt (I love redmond real salt) sea salt is crucial for your adrenals. A great way to support your adrenals is with water + a pinch of sea salt + freshly squeezed lemon juice
  • Lastly, Bone Broth. I make my own! I have a 10-step process which can be found inside my book.

Almost everything I mentioned in this video can be ordered off of NaturaMarket — as you can probably tell by now, I pretty much order from them every week! They have all of my favourites, including NutPods (for elixirs) and Siete Chips…for snacking!

You can order from NaturaMarket HERE and you can use the code HEALTHYHORMONES2020 to save 10% off your first order.
P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (scroll below to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise! READ MORE ABOUT THE RECIPE CLUB HERE
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Make Your Own Eyeliner with Activated Charcoal

Nothing beats saving money on costly makeup and body care products!

As a woman, I have purchased my fair share of very expensive lotions, potions and make up products. Worse part is, they were all toxic! I didn’t know this at the time, but as I started learning more and more about health and wellbeing, I learned that those expensive over the counter products were truly damaging my skin and creating an internal toxic mess! Yikes!

And that’s why I love do-it-yourself beauty care projects. Cost effective and non-toxic beauty care can be made in the comfort of your own home.

Below, I share a quick how-to video on making your own eyeliner using activated charcoal!

Activated charcoal is an awesome supplement! You can find it in most health food stores for under $10! It’s typically used to help combat the stomach flu or any other stomach upsets. So, it’s definitely something I would recommend you keep on hand at home 😉

Best part is, it takes only minutes to make.


Thanks for watching!

To Your Good Health & Abundance,
Samantha xoxo

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Why You Need to Eat Brazil Nuts

Heart health, thyroid health, cellular health… all reasons why you need to eat brazil nuts!

Brazil nuts are super creamy and buttery. In fact, they make the perfect nut milk.

Just replace almonds with brazil nuts in this easy to follow recipe here – HOMEMADE ALMOND MILK.

Watch my 1 minute video below explaining why brazil nuts are soooo good for you and your health!

Enjoy 🙂


To Your AWESOME Health & Abundance,
Samantha xoxo

HAVE YOU DOWNLOADED MY FREE BEST BREAKFAST RECIPE EBOOK? This recipe book is full of delicious and nourishing breakfast recipes. Some vegan, some paleo; all delicious! There’s something for everyone 🙂




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The Best Kale Salad You’ll Ever Have!

I love Kale!

But…not all of my clients get as exited about kale as I do, mainly because they are unsure how to prepare it and use it in recipes.

A lot of people can get turned off by the bitterness of kale. And yes…kale is definitely a bitter leafy green. But the bitterness actually helps to cleanse the liver! How great is that?

Kale is loaded with a ton of essential minerals, vitamins and antioxidants. Plus, it contains vitamin K. A vitamin essential for building your bones and keeping them strong!

In this recipe, I created a deliciously sweet dressing using raw honey. The honey helps to balance out the bitterness. Organic raisins are added for some extra sweetness and texture and heart healthy creamy pine nuts add delicious flavour and balance.

This recipe is SO easy to prepare and requires minimal ingredients. Its become a weekly staple in my house. In fact, I crave this salad frequently.

Hope you enjoy it as much as I do!

Watch my quick video as I show you how to prepare it.

1 large bunch black kale, washed and de-stemmed and broken up into pieces
1/4 cup pine nuts
1/3 cup thompson raisins
1/4 cup grated parmesan cheese

3-4 tbsp olive oil
1 tbsp raw honey
Juice of 1 lemon

Mix dressing ingredients in a bowl using a whisk. The honey is quite sticky, so it may require a few minutes of stirring and whisking.
Add all salad ingredients to a large bowl and add in dressing. Allow salad to sit for 5-10 minutes to allow the kale to slightly wilt and absorb the dressing.


Hail to the Kale 🙂


Samantha xoxo

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Why You’re Aging & What To Do About It

Getting older does not need to be scary.

I fully embrace getting older, but I just don’t want it showing up on my face!

Wrinkles, age spots, drier skin….this can all be avoided with the right diet and supplementation!

Yes…that’s right. AVOIDED!

You know that saying, “You are what you eat!” Well….it’s true. If you’re eating hydrogenated vegetable oils, a ton of sugar, drinking coffee, consuming gluten and dairy, you could be aging faster!

All these foods deplete your body of vital nutrients. Without these nutrients, your skin and your body starts to break down. Your skin loses its suppleness, it becomes drier and more scaly, wrinkles appear faster and your bones and joints start to ache.

So what do we do?? And what is it in the first place that’s causing us to age?

Watch my quick video below where I share WHY you’re aging and WHAT to do about it!

I share what you need to ditch from your diet and what you need to include more of.

Enjoy 🙂


Happy Aging…Gracefully 🙂

Samantha xoxo

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How To Make Homemade Vanilla Sesame Almond Milk

Mmm….Mmm….Almond Milk!

I promise you it’s delicious and way easier to make then you think!

It’s been years since I stopped drinking dairy, and let me tell you, my skin cleared up, allergies went away and my nose stopped running!

Yes…dairy can cause all of these issues. Dairy is quite mucus forming, which causes a ton of issues in our digestive tract. Plus, all that mucus (as gross as it sounds), affects our sinuses; hence why you may notice that once you quit drinking milk, you can actually breath better and don’t need to blow your nose so frequently!

Dairy today ain’t what it was years ago! Our dairy contains tons of antibiotics and hormones. Plus, the feed given to cattle is full of Genetically Modified grains!

So….my suggestion….avoid it!

Make almond milk instead! It’s loaded with calcium, NOT mucus forming and can be used in place of milk for just about anything!

In my video below, I run you through my easy-peesy steps! You’ll be sipping homemade almond milk in no time!

My recipe is quite unique because I add sesame seeds. These gorgeous little seeds contain a ton of plant based calcium and other minerals. Sesame and almonds make the perfect match in this recipe!


Vanilla Almond Sesame Milk


¼ cup sesame seeds
1 cup raw unsalted almonds
1/3 tsp raw vanilla bean
Pinch of sea salt
1L of spring water


Soak your almonds overnight. In the morning, drain and strain almonds under cold water (do not reuse the water the almonds were soaked in. Be sure to discard). Add almonds to your blender, along with sesame seeds and spring water. Blend well.

Pour blended milk into a ‘nut sac’ bag and strain through. Add the strained milk back to the blender. Add in vanilla and sea salt and blend again until well combined. Pour almond milk into a glass jug and store in the fridge for up to 4-5 days.

Enjoy! 🙂

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Festive Cranberry Quinoa Salad

Nothing beats a delicious and healthy side dish that is easy to prepare and is full of fall flavours!

This simple and elegant quinoa salad makes a great main dish or served along side chicken, fish or a holiday roasted turkey!

In this quick video below, I show you how to easily prepare this dish!




  • 1 cup cooked quinoa
  • 1/2 cup chopped celery
  • 1 bunch chopped green onion
  • 1/3 cup chopped pecans
  • 1/3 cup pumpkin seeds
  • 1/3 cups dried cranberries
  • Mustard greens
  • Chopped parsley

Dressing Ingredients

  • Juice of 1 lemon
  • 3 tbp olive oil
  • 1 crushed garlic clove
  • Herbs of choice (I used oregano)

Add all ingredients to cooled and cooked quinoa. Add dressing and mix well.


Health & Abundance,

Samantha 🙂

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