Avocado & Spinach Smoothie

Tell me you’ve blended avocados into your smoothies before?

They lend such a creamy texture, not to mention an added boost of vitamin E and monounsaturated healthy fats. You really can’t go wrong with this amazing fruit!

I would say I eat an avocado almost everyday. It really is one of my favourite foods. I often hear women tell me how they avoid eating avocados due to them being rich in fat. It kills me when I hear this! There is such a misconception around fat. Often I see women order a grande starbucks latte (loaded with milk and sugar but the way!), but avoid eating nutrient rich, metabolism boosting, heart healthy avocados!

Ladies… eat avocados! Enjoy them, add them to salads, mash them and make a healthy guacamole, and start adding them to your smoothies!

This amazing smoothie is full of protein, plant based omega 3’s and full of nutrients like calcium and magnesium from a healthy serving of spinach.

Hope you enjoy! 

Avocado & Spinach Smoothie
Serves 1
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Prep Time
5 min
Prep Time
5 min
  1. 3 cups spring water, coconut water or your favourite nut milk
  2. 1 cup spinach
  3. 1/2 an avocado
  4. 1/2 a pear
  5. 1 tbsp hemp seeds
  6. 2 tsp chia seeds
  7. 1 tsp cinnamon
  8. 1 scoop vanilla protein powder (optional)
  1. Add all ingredients into a high speed blender and blend together well.
  2. Drink and Enjoy 🙂
Holistic Wellness https://holisticwellness.ca/
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8 Ways to Get Healthy NOW!

Looking to start a new health regime for 2014?

Your journey starts NOW! Today!

Don’t wait until January 1st to make new changes.

Be you (even better) starting RIGHT NOW!

Here are so simple tips to get you started…

get healthy now

Wishing you and your family the Happiest New Year, full of LOVE and many new opportunities for growth and abundance.

From my Healthy Heart to Yours,

Samantha xo

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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 🙂

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MOVEMBER Recipe! Protect Your Prostate with Antioxidant Rich MushroomTomato Sauce!

Movember is quickly coming to an end! With all the hype around prostate health I thought I would post a super delicious prostate protective tomato sauce! Now…I say hype only because we shouldn’t limit the prevention of prostate health to November. Whether it be breast cancer awareness month or prostate cancer awareness month, we should all be proactive about eating well, exercising and nourishing our bodies DAILY to avoid and prevent all disease.

This delicious immune boosting, antioxidant rich tomato sauce is chalk full of nutrients that protect and support your whole body! Let’s break down the goodness of this delicious recipe…..

TOMATOES – loaded with LYCOPENE, a carotenoid that is present in ‘red’ fruits and vegetables. A high intake of lycopene has been associated with a low risk of prostate cancer. Men with prostate cancer have ben shown to have low levels of this nutrient in their bodies. Lycopene has been shown to lower PSA scores and slow tumor growth. Studies show cooking tomatoes with a little olive oil is best for getting higher levels of lycopene.

GREENS – particularly kale, swiss chard, red chard and all other ‘bitter’ greens, contain the highest amount of VITAMIN C compared to most other greens. Studies show that men with higher dietary intake of vitamin C have greater odds of survival if diagnosed with prostate cancer. Higher blood levels of vitamin C= lower chances of getting cancer in the first place!!

MUSHROOMS – crimini, shiitake, maitake all contain BETA GLUCANS that are natural immune stimulants with anticancer, antiviral and antibacterial benefits. Crimini mushrooms, used in my tomato sauce recipe also contain high amounts of SELENIUM. This amazing antioxidant helps combat oxidative damage to cells and studies show that men with higher levels of selenium have lower chances of getting prostate cancer.

ONIONS & GARLIC – both contain anti inflammatory properties, antibacterial properties and high amounts of antioxidants.

FRESH HERBSRosemary contains substances helpful for stimulating the immune system, increasing circulation, and improving digestion. It also contains anti-inflammatory compounds and has been shown to increase blood flow to the head and brain, improving concentration. Basil is a great source of vitamin A, iron, calcium, and a good source of potassium and vitamin C. All important nutrients to support immunity and overall health.

Prostate Protective Tomato Sauce

1 can diced organic tomatoes
1 onion, chopped
3 cloves garlic, chopped
5-6 crimini mushrooms, sliced
1 bunch rainbow chard and/or kale or swiss chard
1 tsp fresh rosemary, chopped
5-6 fresh basil leaves, chopped
1/2 tsp dried oregano
extra virgin olive oil
chilli flakes
black pepper
sea salt

Sauté onion in 1-2 tablespoons olive oil over medium-low heat. Once onion has slightly softened, add garlic and mushrooms, sauté for 3-4 minutes. Add tomatoes, cooking at low heat. Season with sea salt, pepper and oregano. Cook until most of the liquid (water from tomatoes) has evaporated (about 12-15 minutes). Add in rosemary, chard and top with lid to lightly ‘steam’ and wilt the chard. Remove lid after 4-5 minutes and sprinkle with fresh basil and chilli flakes. Feel free to add any additional herbs/seasonings.

Serve this tomato sauce on top of quinoa pasta or brown rice. This sauce is perfect on top of fresh grilled chicken, fish or grilled tofu and tempeh. Vegetarian or not, you can make this recipe work for you! ENJOY!!

Happy Tuesday!

Health & Abundance,
Samantha 🙂



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Gluten Free Dairy Free Coconut Raspberry Ice Cream Cake & Blueberry Raspberry Hemp Smoothie for Meatless Monday!

This heat got me craving ice cream! Not just any ice cream, but dairy free coconut bliss ice cream! Yes….you heard right….I said DAIRY FREE ice cream! This delicious goodness is made from coconuts and is a must try! And so….I made ice cream cake. I had a gluten free pie crust from PATSYPIE sitting around in my cupboard, plus fresh raspberries so I decided to blend these 3 amigos together for a delicious summer treat! Best part is….this recipe took a whopping 5 minutes to make! Enjoy!

Coconut Raspberry Ice Cream Cake

1 Gluten free pie crust (I used Patsypie)
1 tub Vanilla Coconut bliss ice cream
2 cups fresh raspberries

Directions In a food processor, mix 1 tub coconut bliss with 2 cups raspberries. Pour over pie crust and freeze for 1 hour.














Blueberry Raspberry Hemp Smoothie

This smoothie came together on a whim! I had never used North Coast Naturals daily greens and thought it would be the perfect addition to my smoothie. It took this antioxidant rich smoothie to a whole other level, adding in trace minerals, sea veggies, phytoplankton, maca, match green tea, and tons of other super green goodness.


3 tbsp Goldtop Organics Hemp protein
1 scoop Daily greens powder, or any other greens powder
1/2 cup frozen wild blueberries
1/2 cup fresh raspberries
1 tsp organic vanilla extract
2 ice cubes 2 cups water

Directions Blend all ingredients together in a high speed blender and Enjoy! Happy Meatless Monday! Health & Abundance, Samantha 🙂

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Chocolate Greens Shake with Amazing Grass Greens Superfood!

A greens powder isn’t very appealing to most people….but if you add chocolate in the mix, then I’m sure you’ll be a little more intrigued!! I’m lovin’ the chocolate greens from amazing grass! Not only do I get a yummy chocolate boost, but I get the amazing benefits of wheatgrass, spirulina, chlorella, broccoli, acai, maca, acerola cherry…..and the list goes on and on!! This product is definitely a great way get an antioxidant and mineral boost for the day. I made a delicious chocolate smoothie the other day with this product, so I just had to share the recipe with you…..


1 cup Almond Milk (vanilla or natural)

1 tsp-1tbsp Almond Butter

1 scoop Amazing Grass Chocolate Greens Superfood

1 banana

Blend and Enjoy!

* You can even add a scoop of vanilla or chocolate protein powder for an extra boost!


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