Gluten Free Hemp Seed N’Oatmeal

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 — — 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
Write a review
  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
  1. 1 tbsp maple syrup (optional)
  2. 1 tbsp cacao nibs (optional)
  3. drizzle of almond butter
  4. blueberries
  5. nuts & seeds
  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.
  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

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.


Share on Pinterest

Turkey and Egg Breakfast Cups

As I was perusing around WholeFoods the other day, I came to the deli meat counter which I always avoid.

I mean, Wholefoods has some great products and meat selection, but deli meats are something I was just never interested in. Especially when you hear about all the added salts, sugars, and nitrates used in the meat, it’s not something that is Qualitarian approved!

But I learned that the turkey was freshly roasted, contains no nitrates, salts and sugars and the ingredient list read – turkey, garlic, herbs. I was a-ok with that!

I had this idea to make these egg cups cooked inside bacon or turkey, and so I bought myself 6 slices and came home to make this delicious concoction that I was dreaming up!

This is a no-excuse breakfast! Uncomplicated, simple, healthy, few ingredients, little mess. What more could you ask for?

These breakfast cups are great for on the go, and great as a healthy protein rich breakfast to fuel your kids (and yourself of course) before sending them off to school. Or, better yet, make a few in the morning and pack them up for lunch. Served with a simple green salad, or better yet, The Best Kale Salad Ever Recipe, and you’ll be nourished, happy, full and fuelled for your day!


Turkey and Egg Breakfast Cups
Yields 6
Write a review
Prep Time
5 min
Total Time
15 min
Prep Time
5 min
Total Time
15 min
  1. 6 slices of nitrate/hormone/antibiotic-free turkey, organic preferably
  2. 6 eggs
  3. 1 1/2 tbsp fresh parsley, chopped
  4. 1 tsp dried chili flakes
  5. 1 tsp dried oregano
  6. 6 cherry tomatoes, sliced in half
  1. Preheat oven to 350F. Grease 6 muffin cups with olive or coconut oil.
  2. Place turkey inside muffin cups creating a 'cup' or 'pocket' to pour in eggs.
  3. In a bowl or measuring cup (I used a measuring cup which made it easy to pour), whisk eggs with herbs. Pour into turkey cups. Add chopped tomatoes evenly amongst cups and sprinkle each with sea salt and black pepper.
  4. Bake for approximately 10-12 minutes. I left mine in for 12 minutes. They were slightly runny but still held together quite nicely. You can leave them in for 2 minutes longer if you prefer your eggs more cooked through.
  1. Get creative! You can add bacon, chopped broccoli, or a sprinkling of cheese on top. Use up different veggies in your fridge to create the perfect breakfast cup for you!
Holistic Wellness


Share on Pinterest

Perfectly Pear Smoothie

I’ll be the first to admit it….

When it’s this cold outside (-10!), it’s difficult for me to reach into the fridge and grab some greens!

I do it anyways…as eating my greens is super important for feeling incredibly vibrant, but I definitely need to talk myself into whipping up a large salad, or a cold smoothie.

Smoothies and salads are great during the summer months to keep us cool and fuelled!

During the winter, you just need to get a little creative with your greens.

As you know, I’m an avid smoothie drinker and like to think of myself as the Queen of smoothies.

So here’s a simple smoothie recipe that is perfect for the cold winter months.

It contains a mix of ‘warming’ spices that help to heat your internal body temperature while still offering you a whopping dose of minerals and antioxidants from ‘cold’ greens!

Ginger and cinnamon are amazing spices to add to your smoothies as they help to fire up your digestive juices, plus they offer a ton of antioxidants and help to support the health of your liver!

Here’s the recipe…


2 cups spring water 
1 cup coconut water
half a pear
half a banana
half a kiwi
juice of half a lemon

large handful of spinach
2 tsp spirulina (Giddy Yoyo makes a great one!)
1 tsp ground or fresh ginger
1 tsp ground cinnamon
1 tsp chia seeds
2 tbsp hemp seeds
1 scoop vanilla protein powder (optional, but great to add if this is for breakfast to help keep you full)

Blend all ingredients together in a high speed blender. 

Drink  & Enjoy!

To Your Health & Abundance,
Samantha 🙂

Share on Pinterest

Happy Halloween! Cinnamon Pumpkin Pie Smoothie

Happy Halloween!

How more fitting to celebrate this super fun day then to make recipes full of pumpkins!

I absolutely LOVE pumpkins! From pie, to smoothies, to pancakes and even lattes…..I’ve been whipping up pumpkin recipes like no tomorrow!

I think I may have to stock pile cans of organic pumpkin puree just so I can continue to make delicious recipes this season!

This smoothie recipe have become a staple in my morning routine. Delicious, easy to make and nourishing!

Pumpkin is incredibly rich in beta carotene – a super nutrient that converts to vitamin A. This incredible vitamin helps boost your immune system, is heart protective and is essential for eye health.

In just 1 cup of pureed pumpkin (organic of course!), you get a whooping 7 grams of fibre and 3 grams of protein. Plus, its really low cal (if you’re into that whole calorie counting thing….me…not so much!). This makes it a perfect addition to your morning smoothies! Protein + fibre = a happy and full tummy!

I’ve added some extra key ingredients to my pumpkin smoothie, such as additional protein for the extra fullness factor, immune support and beautiful lean muscle building benefits. Can’t go wrong with a little extra protein! 🙂

Some extra fruit and blood sugar balancing cinnamon gave this smoothie the perfect sweetness!


Image 6

Also, take a look at the pumpkins we carved this year! Every year my boyfriend and I get together with his sisters and we have a pumpkin carving contest! I won this year! Yay! I carved BANE (villain from Batman) and it was a winner! Thought he would make the perfect Halloween Villain!

Image 3

Happy Carving!

Health & Abundance,

Share on Pinterest

Cinnamon Berry Crisp-Wheat Free & Dairy Free too!

‘Tis the season for blueberries! And boy do I love blueberries!

I’ve got pints galore of these blue little gems stocked up in my fridge. From pancakes, to muffins, salads and smoothies, I add these antioxidant rich berries to just about anything!

Blueberries are ranked as having the highest antioxidants among most fruits and 1 cup serving can provide a serious nutritional disease preventing boost! In fact, blueberries can help to improve memory and boost cognitive function. Plus they are great for your eyes, heart and skin- helping to keep those wrinkles away!

I decided I needed a sweet treat the other night and couldn’t resist whipping up a simple and delicious berry crisp! I added in raspberries to the mix (another berry you’ll always find stocked in my frozen) to give this treat an extra antioxidant boost!

Loaded with vitamin C and quercetin, red raspberries are great to have on hand this time of year as they help to diminish the release of histamines, which helps to minimize allergic reactions!! So for all of you suffering with environmental allergies this time of year, get yourself some of these delicious berries!

This dish is great for dessert or even better for breakfast topped with mixed nuts and seeds and some fresh almond milk!

Now….let’s get cooking!

Image 2Cinnamon Berry Crisp


3/4 cup wheat free oats (I use Bob’s Red Mill)
1/4 cup coconut flakes
2-3 tsp cinnamon (or more if you like)
2 tbsp dried cherries (optional)
2 tbsp coconut sugar or sucanat
1/4 cup softened coconut oil
1 cup blueberries
1 cup raspberries

Preheat oven to 350. Combine topping ingredients in a bowl and mix well. Add berries to a baking dish and pour topping over berries. Bake for 30 mins, or until you’ve reached your preferred ‘crispness’ of oats. Serve alone, or on top of coconut bliss ‘ice cream,’ like I did!!

Happy Baking!


Health & Abundance,
Samantha 🙂


Share on Pinterest

Grilled Maple Toast w/ Apples and Almond Butter & Quinoa and Kale Stuffed Tomatoes

The weather always seems to be chilly during this long weekend; a reminder that our summers are short lived and the fall season is shortly approaching. But with fall comes an amazing bounty of incredible vegetables that I just can’t wait to cook with! In the meantime, I’m still loading up on fresh tomatoes from the garden, and local dark leafy greens like kale, used in my ultra satisfying stuffed tomato recipe!

As for brekkie…I’ve got you covered! How does grilled maple toast with almond butter and apples sound!? How about AMAZING!?! Well they are! Best of all, it’s a heart healthy, fiber filling, sweet treat that is super kid friendly for back to school breakfasts or works great as a packed lunch.

Grilled Apple-Almond Maple Toast

2 slices organic sprouted grain bread
Half an apple, thinly sliced
1 tbsp almond butter
1 tsp maple syrup
Dash of cinnamon

Spread almond butter onto bread slices. Top one slice with sliced apples, drizzle with maple syrup and sprinkle with cinnamon. Place second slice of bread on top and grilled using a sandwich maker or grill pan. Feel free to swap out apples for other fruits. Bananas and peaches would work well, apple or cashew butter would be a good swap for almond butter, get creative!

Quinoa and Kale Stuffed Tomatoes

2 large organic heirloom tomatoes, cored
1 cup quinoa, cooked
1/2 cup broccoli florets
4 dinosaur kale leaves, cut into fine ribbons
1/4 red onion, finely diced
3 cloves garlic, minced
Splash Tamari
Himalayan sea salt
1 tbsp olive oil
Handful toasted pine nuts (optional)
Goat cheese (optional)

1. Cook quinoa in 2 cups water with a pinch of sea salt, first rinsing quinoa well in a fine sieve
2. In a frying pan, heat olive oil and sauté garlic, onion, broccoli and kale. When kale and broccoli turn a nice dark green, add a splash of Tamari, stir through and remove from heat
3. When quinoa is cooked (12-15 mins), add it to the veggies and mix through.
4. Hollow out center of 2 large organic tomatoes and add quinoa/veg mixture. Feel free to pop the tomatoes into the oven for ten minutes to heat through, or eat as is.
Optional- add toasted pine nuts and crumbled goat cheese to stuffed tomatoes for an extra touch and deliciousness!!

This recipe is great for entertaining friends at a dinner party as it looks elegant on a plate!

Happy Labor Day Weekend!
Have a Happy and Healthy Meatless Monday!

Share on Pinterest

Blueberry Buckwheat Pancakes and Carrot and Red Pepper Soup for Meatless Monday!

Although I love my smoothies and juices first thing in the morning, nothing is better than a warming plate of homemade pancakes! I’ve been known to eat them for dinner too! Blueberry buckwheat pancakes are sure to please and are filled with yummy delicious goodness! Buckwheat flour is a great source of protein and fiber and makes the perfect substitution in this recipe for the typical nutrient deprived white flour.

Blueberry Buckwheat Pancakes

1/2 cup buckwheat flour
1/2 cup cornmeal
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon sea salt
1 ripe banana, mashed
2 tablespoons maple syrup
1 tablespoon vinegar
1 cup fortified almond or rice milk
1 cup fresh or frozen blueberries
1 tbsp grapeseed oil (butter/olive oil works too!)

Mix buckwheat flour, cornmeal, baking powder, baking soda, and salt.

In a separate large bowl, combine mashed banana, maple syrup, vinegar, and non-dairy milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Stir in blueberries and add a bit more milk if the batter seems too thick.

Preheat a non-stick skillet or griddle, then add grapeseed oil (and/or butter/olive oil). Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately

For alittle extra sweetness, I like to add Madhava Agave Nectar-blueberry flavor on top of my pancakes. It’s a low-glycemic sweetener and it tastes delicious! For other flavors, visit their website here –

Onto something more savory, this carrot and red pepper soup is full of beta carotene, vitamin C, protein, fiber and super low cal! I know it’s still warm outside and summer hasn’t officially ended, but I just couldn’t help but post a soup recipe, mainly because my fridge is loaded with organic carrots. Between soups, muffins and fresh juices in the a.m, carrots are quite the popular veggie in my house!

Carrot and Red Pepper Soup

1 onion, chopped
6 carrots, thinly sliced
2 cups water or vegetable stock
2 red bell peppers, halved and seeds removed

3-4 garlic gloves, with skin on

1 tbsp olive oil
2 cups soymilk or almond milk
2 teaspoons lemon juice
2 teaspoons balsamic vinegar
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Place onion and carrots into a pot with water or stock and simmer, covered, over medium heat until the carrots can be easily pierced with a fork, about 20 minutes.

Roast bell peppers and garlic, drizzled with olive oil at 400 for approx. 25 mins. (You can roast peppers directly under the broiler until the skin is blackened. This may take 10 mintues or longer, depending on your oven). Once roasted, place in a bowl, cover, and let stand about 15 minutes. Slip the charred skin off with your fingers and remove skins from garlic.

Blend the carrot mixture along with the bell peppers and garlic in a blender or food processor in several small batches. Add some of the non dairy milk to each batch to facilitate blending. Return to the pot and add lemon juice, vinegar, salt, and black pepper. Heat until steamy.

Have a Delicious Monday!



Share on Pinterest
There are no images.