Paleo Brownies

Don’t let the ‘paleo’ in the title of this recipe throw you off! These brownies may be health conscious but they’re still rich, chocolate-y and decadent – everything a brownie should be. No compromising on flavour here!

Lately, I’ve been drawn to recipes with fewer ingredients and steps because they feel less fussy. For me, it’s totally a mental thing. But, when I see a simple recipe, I feel like I can easily incorporate that into my already busy day.  I know so many of you can relate to this as well and that’s why I’ve really been striving for less ingredients, fewer steps and just real, whole foods when I’m in the kitchen recipe developing.

I can totally understand how recipes with too many ingredients or steps can be a deterrent for a lot of people. They can feel complicated and overwhelming. Trust me, I get it! I’m hoping that by providing you with simple recipes like these Paleo Brownies that they entice you to get back into the kitchen and to create more home cooked foods.

It’s only been recently that I’ve been playing around with cassava flour as a grain-free option in my baked goods and I have to say, I’m really impressed. I think it’s a fantastic grain and nut free alternative. It’s very mild and neutral in flavour. When I first started experimenting and saw the price tag for a bag of it, my jaw nearly dropped! It’s definitely a pricey option. What I did initially, was to find it in bulk and only purchase what I needed. Obviously, now that I’m using it more regularly and with confidence, I have invested in a larger bag. If you’re curious about this flour but like me, scared off by the price tag I suggest starting small. Look for cassava flour in bulk and use it in a recipe to see what you think of it first.

For those of you who aren’t familiar, cassava is a tuber. It’s in the same family as yams and potatoes. Cassava flour is actually produced from the entire root, peeled, dried and ground. It is NOT the same as tapioca flour. Cassava flour contains more dietary fibre. You can use cassava flour in any recipe calling for all-purpose, whole wheat or even gluten-free flour. Like most grain-free and gluten-free flour options, cassava flour can be temperamental. It absorbs more liquid which means you don’t always need as much when making substitutions. It’s definitely a bit of trial and error to find the right balance when you’re experimenting with grain-free options. But these brownies have been tried and tested. No experimentation necessary! They are a delicious, grain-free, gluten-free and soy-free dessert.

If you’d like to make them dairy-free as well, simply use coconut oil in place of grass-fed butter. As far as paleo goes, maple syrup shouldn’t be a staple item but given that this is a dessert recipe, there’s nothing wrong with it as a treat every now and again 😛 So go ahead and enjoy – guilt free!

Paleo Brownies
These brownies have been tried and tested. No experimentation necessary! They are a delicious, grain-free, gluten-free and soy-free dessert.
Write a review
  1. 1/2 cup cassava flour
  2. 4 eggs
  3. 2/3 cup monk fruit sweetener
  4. 1/4 cup maple syrup
  5. 3/4 cup grass-fed butter, melted
  6. 1/2 cup cacao powder, sifted
  7. 2 tsp vanilla extract
  8. 1/2 tsp sea salt
  1. Preheat oven to 300F. Grease and flour an 8 inch square baking pan.
  2. In a large bowl, beat eggs until fluffy and yellow.
  3. Add monk fruit and maple syrup to the eggs and whisk.
  4. Add all remaining ingredients to the mixture and ensure that everything is fully incorporated. 5. Pour brownie batter into the pan and bake for 45 minutes or until a toothpick inserted comes
  5. out clean.
  6. Let the brownies cool completely before cutting into squares.
  7. Optional: top with homemade coconut whip or dairy-free ice cream before serving.
  1. These will keep stored in the refrigerator for up to 4 days.
  2. Tell us, have you experimented with cassava flour? What was your experience like?
Holistic Wellness
Share on Pinterest

Chocolate Collagen Avocado Pudding (Paleo, Keto, Dairy-Free, Grain-Free + Loaded with Healthy Fat)

Chocolate lovers unite! This chocolate avocado pudding will have you giddy with joy because it’s a dessert that’s ridiculously healthy for you.

And for anyone already shaking their head ‘no’ at the thought of avocado in a dessert – TRUST! Even some of my fussiest clients who can’t stand the taste of avocados, absolutely love this dessert. It’s a great way to sneak it in if you’re not a fan of the texture or taste but still want to benefit from the nutrition.

Speaking of nutrition, have you ever wondered why all nutritionists love avocado? It’s for good reason. Avocados are a fantastic source of fibre, healthy fats and even some B vitamins.

Chocolate avocado pudding was one of the first desserts that I was introduced to when I started eating healthier. I was completely skeptical. I mean, avocado in dessert?? WTF, right? Well, I learned very quickly and very early on that a lot of goodness can be hidden behind a blended concoction of sorts.

Avocados in pudding…kale and cauliflower in smoothies…it was a whole new world to me back then. Now, it’s second nature to me. I’m surprised when I see smoothie recipes without any vegetables in it! It takes time and it’s definitely a process. So if you’re new to all of this, don’t be so hard on yourself and be prepared to be daring and try new things.

A few things to note about this recipe:

1. If you don’t have stevia, I suggest using 1-2 Tbsp of real maple syrup. {Truth be told, I prefer the taste of maple syrup, but will resort to stevia when I’m on a cleanse}.

2. The toppings are optional, although I highly recommend the addition of the frozen raspberries.

3. If you do opt for the toppings, you’ll want to prepare the coconut milk by refrigerating a can the night before making this.

4. I have enjoyed this dessert as a breakfast on more than one occasion!  No judgement if you do the same.

I like adding a scoop of collagen powder to mine for a bit of added protein to help stabilize those blood sugar levels and support my hormones as well as for gut support but it’s entirely optional here and you don’t need it especially if you don’t have any on hand.

You can 100% have dessert that’s clean and healthy and DELICIOUS.

Chocolate Avocado Pudding
Write a review
  1. 1 ripe avocado 1 can full fat coconut milk
  2. 2 Tbsp raw cacao powder
  3. 1 tsp vanilla extract 12-15 drops stevia
  4. 1 scoop collagen powder (optional)
  1. (optional) coconut whip (see below for directions)
  2. mint leaves 70% chocolate shavings
  3. Frozen raspberries
  1. Add all of the above ingredients (minus the toppings) into food processor and blender until smooth and creamy.
  2. Refrigerate mixture for at least 2 hours or overnight.
  3. To make the coconut whip, refrigerate a can of full fat coconut milk overnight.
  4. Next day, turn it upside down and scoop out the cream only.
  5. Add it to a bowl with 1 tsp vanilla & a few drops of stevia.
  6. Using a hand held or stand mixer, whip until it resembles whip cream.
  7. Use immediately or refrigerate until ready to use.
  8. To serve, portion out chocolate avocado pudding into individual ceramic dessert bowls or mason jars, top with a generous serving of coconut whip, a few frozen raspberries, shave 70% dark chocolate over top and garnish with mint leaves.
  9. Enjoy!!!
Holistic Wellness
Share on Pinterest

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
Write a review
  1. 4 cups unsweetened coconut flakes
  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.
  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
Share on Pinterest

Moroccan Chickpea Soup

It’s been awhile since I’ve have chickpeas. 

I cut out beans from my diet quite some time ago due to reacting to salicylates which are a compounds found in foods from plants: most fruit, some vegetables, herbs, spices, tea and flavour additives. For example, citrus fruit, berries, tomato sauce and mint flavouring are naturally high in salicylates and so are processed foods with those flavours. Many beans and legumes also contain them. 

Salicylates are also found in medications, fragrances, industrial chemicals, plastics and some pesticides, and can cause adverse effects when inhaled as well as eaten.

After suffering with a ton of food sensitivities and intolerances and trying to follow a mainly vegetarian diet almost 4 years, my health unfortunately started to suffer. 

My digestive system was not happy and it hurt to eat. 

After much elimination I found I functioned much better without beans. I took the time to heal my gut, focus on increasing my fat intake and I introduced meat back into my diet.

I follow what I like to call The Qualitarian Diet. For me, it’s not about following just ONE type of diet, ie. raw, vegan or paleo; it’s really about incorporating different parts and aspects from these diets into what works best for me. 

So if I feel like beans, I eat them. If I feel like sitting down to a strictly raw meal, then I will. If I want to enjoy a delicious roasted chicken, so be it. I listen to my body, what it wants and choose QUALITY always. 

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 (CLICK HERE 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!

And now… onto this incredible Moroccan Chickpea Soup. 

The spice blend is so fragrant and healing and really adds so much flavour to this dish. 

With the protein and fiber from the chickpeas, you’ll be full and satisfied. 

I find this soup is even better the next day after all the spices have had time to meld together. 

Hope you enjoy it as much as I do! 

Moroccan Chickpea Soup
Write a review
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
  1. 1 large onion, medium diced
  2. 5 to 6 cloves garlic, finely chopped
  3. 1 teaspoon ground cinnamon
  4. 1 teaspoon ground cumin
  5. 1/8 teaspoon cayenne pepper
  6. 1 heaping teaspoon sweet or smoked paprika
  7. 1 (14.5-ounce) can organic chopped tomatoes
  8. 2 398ml cans organic chickpeas, drained and rinsed well (I use Eden Organic)
  9. 1 quart organic low sodium vegetable or chicken broth
  10. 1 teaspoon coconut sugar
  11. Olive oil, butter or ghee
  12. Sea Salt
  13. Freshly ground black pepper
  14. 1 (5-ounce) package pre-washed organic baby spinach
  1. Heat olive oil/butter/ghee in a large pot over medium-high heat. Add onion and garlic and saute until the onions begin to turn translucent; lower heat if browning starts to occur.
  2. Add spices and saute a minute or so.
  3. Add tomatoes, chickpeas, broth, and sugar. Season with a couple pinches of salt and 10 grinds fresh pepper. Stir well.
  4. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered.
  5. Bring to a simmer, then lower heat and gently simmer for 35-40 minutes.
  6. Remove soup from heat. Use a potato masher to mash up some of the chickpeas right in the pot.
  7. Stir in the spinach and let heat through until wilted, just a couple minutes.
  8. Season again, to taste, with salt and pepper.
  9. Serve soup hot and drizzle lightly with extra-virgin olive oil, if desired
  10. Enjoy!
Holistic Wellness
Share on Pinterest

Sweet Potato Mac n’Cheese

I don’t think I’ve met anyone that doesn’t like mac n’cheese. Who doesn’t love a bowl of macaroni covered in creamy gooey cheesy goodness?

If you’re dairy and gluten intolerant, I’m sure you’re cursing me at this moment as you’d love to dive into a bowl of mac n’cheese, but your tummy wouldn’t be so pleased with you! I know the feeling. I avoid gluten and dairy 90% of the time, but there are definitely some treats and slip ups here and there. 

Enter Sweet Potato Mac n’Cheese. No gluten or dairy here! Creamy and gooey and almost cheesy like, this recipe is sure to please. Of course, if you can handle diary (always buy the best quality!), then you can feel free to sprinkle some on top. Some parmesano reggiano would be nice 😉 

My boyfriend loves mac n’cheese and every so often we try to whip up a health conscious version to indulge in. This one really does the trick! 

You can also try my Butternut Squash Mac n’Cheese recipe, or my Gluten Free Mac n’Cheese, which contains dairy and has been a fan favourite so far 😉 I think it’s the cheesy crust that wins everyone over!

In the meantime, you can ditch the dairy and still enjoy a creamy bowl of mac n’ cheese. This recipe will surely win you over. The sweet potato (which is loaded with potassium, magnesium and vitamin C) lends the perfect creaminess to this recipe and replaces the dairy.


Sweet Potato Mac n'Cheese
Serves 4
Write a review
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
  1. 1 pound elbow macaroni (I buy GoGo Quinoa brand)
  2. 3 tablespoons olive oil
  3. 1/3 cup Bobs Red Mill gluten free all-purpose flour
  4. 1 1/3 cup mashed cooked peeled sweet potato, (about 1 medium sweet potato)
  5. 3 ½ cups unsweetened almond milk
  6. 2 teaspoons sea salt
  7. Fresh black pepper
  8. 2 cloves garlic, minced
  9. 1 teaspoon Dijon mustard
  10. 1 teaspoon coconut aminos
  11. 1 teaspoon lime juice (optional)
  12. 2 to 3 teaspoons chopped fresh rosemary
  1. To cook sweet potato: Peel and cut sweet potato into 2 inch chunks. Add to a pot, cover with water and bring to a broil. Turn heat to medium-low and cook until sweet potato becomes soft. Approximately 15 minutes. Mash and set aside 1 1/3 cup.
  2. Bring a large pot of heavily salted water to a boil. Add macaroni and cook according to package directions. Drain and return to pot.
  3. Meanwhile, in a large saucepan, make a 'paste' by whisking the olive oil and flour over medium heat for 3 to 5 minutes. It will become clumpy.
  4. Add mashed sweet potato, almond milk, salt, pepper, garlic, mustard, coconut aminos, and lime juice to the saucepan and bring to a slight boil, whisking frequently. Reduce heat to low and let simmer until the sauce thickens, 3-5 minutes.
  5. Whisk until smooth. Some sweet potato chunks may remain. This is fine.
  6. Add rosemary and combine.
  7. Add cooked pasta to the large saucepan and mix well until all ingredients are combined.
  8. Adjust seasonings to taste.
Adapted from From Chef Chloe
Adapted from From Chef Chloe
Holistic Wellness
 Happy Cooking!

Samantha xo


Share on Pinterest

Kick The Cold Super Green Smoothie

You know I love my green smoothies! 

I drink one pretty much everyday, and the days I don’t drink one I feel really ‘off!’

They just taste so damn good and it’s such an easy way to incorporate a lot of dense greens and load up on vitamins and minerals. 

I created this smoothie specifically for beating your cold and flu. With the fall season upon us and the dreary sun-less weather, there have been many sniffles and coughs going around. 

Kick your cold to the curb and boost your immune system with this vitamin C rich smoothie. Did you know the kiwi’s contain more vitamin C than oranges? It’s true! They are great for your immune system, plus, vitamin C helps to build collagen which is a protein necessary for beautiful skin, hair and nails. 

Then there’s kale. Kale is king when it comes to veggies and I made sure to include 2 cups of this super green. It’s rich in calcium, magnesium, vitamin C and loaded with chlorophyll which helps to alkalize your body. 

So load up on this super smoothie and get to feeling better and brand new again, fast! And if you don’t have a cold, make it anyways! It will help prevent you from catching one 🙂


Immune Super Smoothie


Check out my Qualitarian eCookbook that is full of over 40+ whole food recipes and a whole chapter dedicated to energizing smoothies and juices. Cleanse your liver, kidneys and detox with my amazing recipes! Get your eCookbook HERE. 




Share on Pinterest

Modern Day Shepard’s Pie – Turkey and Cauliflower Mash

Nothing beats a warming and comforting meal like Shepard’s Pie. My mom makes a delicious Shepard’s pie and I remember having leftover for days. It’s one of my fathers favourite meals that my mom makes 🙂

I like baking casseroles mainly because of the leftover factor. Reheating a delicious meal for lunch the next day served up with a side salad gets a thumbs up in my books! Casseroles are great if you have kids or a large family, as they can easily be frozen and heated up during a late or busy weeknight.

This recipe is more of a “modern-day” Shepard’s pie. It still contains delicious and flavourful ground meat, but I’ve opted for a cauliflower mash instead of potatoes. Trust me, if you’re a potato lover, you wouldn’t even know the difference.

Cauliflower contains a powerful compound called sulforaphane. This a sulfur compound that has been shown to kill cancer stem cells, thereby slowing tumor growth. How amazing is that?! Sulforaphane can also improve blood pressure and support the detoxification process of the liver and kidneys. Bonus!

So let’s get to this cancer-protective recipe and get our cook on!

Image 7

Turkey & Cauliflower Shepard’s Pie
Serves 6-8


1 large head cauliflower
1 ¼ cups low-sodium chicken or vegetable broth
1 ½ lbs ground turkey
1 red onion, diced
1 garlic cloves, minced
½ green pepper, diced
½ red pepper, diced
1 tsp cumin
2 tsp dried oregano
1 tsp chili flakes
1 tsp smoked hot paprika
1 400ml can diced tomatoes
2 tsp balsamic vinegar


  1. Preheat oven to 400. Cut cauliflower into small florets. Spread onto a baking sheet with parchment paper. Drizzle with olive oil and season with sea salt and pepper. Roast for 30 minutes until soft. Add to food processor with ¼ cup broth and combine until mashed. Set aside.
  2. In a large skillet, cook turkey over medium-high heat. Break up with a wooden spoon and cook until no longer pink, approximately 8-10 minutes. Transfer to a bowl and set aside.
  3. In the same skillet, add onions, garlic and peppers. Cook for 3 minutes stirring frequently. Add in spices/herbs and cook for 1 minute. Add in turkey, with remaining 1-cup stock, tomatoes and vinegar. Cook for 5-6 minutes until thickened slightly. Transfer to a baking dish and smooth out with a spatula.
  4. Spoon cauliflower mixture puree over turkey. Gently smooth out. Cover with foil and bake in the oven for 20-25 minutes. Remove foil and bake for an additional 5-10 minutes, until top is slightly golden.


* If you’d like to freeze this dish to serve at a later time in the week, allow turkey mixture to cool in pan before adding to baking dish. Once cooled, add to dish with cauliflower mash, cover with plastic wrap/foil and freeze. When ready to bake, preheat oven to 400 and bake for 45 minutes covered. Removed foil and bake an additional 15 minutes until golden brown and cooked through.


Serve this with a simple side salad and you have yourself an amazing, nutrient dense meal that is oh-so-satisfying!


Happy Cooking!

P.S. Looking for more great healthy recipes to cook up!? I’ve got you covered! Check out The Qualitarian Life Cookbook that is full of 40+ gluten free recipes that are incredibly delicious and super healthy! Get your copy HERE!

To Your Health & Abundance,
Samantha xo

Share on Pinterest

Crispy Chicken Fingers – Qualitarian Approved ;)

Have you ever read the ingredients on store bought chicken fingers? It’s not pretty! From sugar, to high salt and a ton of preservatives, (not to mention some very unhealthy omega 6 oils which are PRO inflammatory), I decided to whip up a batch of my own!

These chicken fingers are deeeelicious! I made a very large batch as my boyfriend and I wanted leftovers for lunch the following day.

Feel free to adjust the ingredient servings to your specific needs. Mary’s Crackers Breadcrumb mix was perfect for this recipe! They are gluten free, GMO free, dairy free and organic! They gave the fingers a perfect crispiness 🙂


Crispy Gluten Free Chicken Fingers
(recipe adapted from 


  • 2 cups gluten free breadcrumbs (I used Mary’s Crackers Crumbs)
  • 3 organic chicken breasts, skinless and boneless
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 2 garlic cloves, minced
  • 1 can organic pumpkin purée
  • Sea salt and pepper


1. Preheat your oven to 375°F and line a baking sheet with parchment paper.

2. Place the breadcrumbs in a medium sized bowl along with all seasonings. Mix well.

3. In another bowl, add the pumpkin puree.

4. Cut chicken into 3-inch strips and place the chicken pieces into the pumpkin purée and coat well. Transfer one piece at a time into the crumb bowl and coat chicken strips evenly

5. Place on the baking sheet and bake for 12 minutes, then turn chicken over and bake for another 10 minutes, or until no longer pink. *Gently turn chicken as breadcrumb mixture is delicate and can fall off of strips.

* I used 3 large chicken breasts, which made a ton of chicken fingers. Based on how much chicken you use, you may need more or less of the breadcrumb mixture.

Finger lickin’ good!

Happy Cooking 🙂

Samantha xoxo

P.S Have you downloaded my FREE 10 Day Detox Guide yet?? If not, head on over here to download it now – FREE DETOX GUIDE

Share on Pinterest