Salmon & Endive Salad Boats

I get asked all the time… “Samantha, what do you eat?!”

Telling people I eat healthy, or organic or gluten free for some reason makes them think I’m deprived or eat a boring diet, which is sooo not the case!

If you follow me on Instagram you’ll get a pretty good idea of what’s on my plate everyday as I’m always sharing videos + posts about food!

I love food. But more importantly, I love really good food. 

Back in the day, I definitely didn’t look at food as the way I do now. It used to be just about filling up. Feeding my hunger. Whatever is convenient and quick. 

Now, it’s a different story. A much different story. Food is about fuelling my body. Supporting my hormones. Supporting detoxification and gut health. Beautifying my skin. 

I know how I feel when I eat like crap. And it ain’t pretty. 

And I know how I feel when I eat well. 

My healthy-eating journey has been a 10+ year process, if not longer! I didn’t just wake up one morning and magically decided to give up grains, gluten, dairy, sugar and only eat organic, non-gmo and do it with a big smile on my face and unicorns coming outta my ass! 

Let’s get real for a minute…

It’s been a process and it always will be a process. And I’m human. I don’t have a perfect diet. There are slip ups, date nights out, events, parties, etc, but as I become more aware of what works with and against my body, those slip ups happen less frequently. 

Bottom line, wherever you are on your journey with food, health, hormones, weight or whatever it may be, you need to be gentle on yourself. You need to let go of judgements. You need to go slow. And more importantly, you need to stop undermining the success you ARE achieving with your nutrition and body. 

For the most part, my meals are very simple. I don’t overcomplicate them. I make sure I have quality protein at each meal (which is key for balancing blood sugar and keeping you satiated) and get lots of vegetables on my plate. Plus, I make sure to add in some good fats. 

As for carbs, I don’t eat them often. I choose more fibre-rich and nutrient rich starchy vegetables such as, sweet potato, squashes, plantain and some fruits here and there. 

Grains have gotten the boot, and the odd time I’ll indulge in some yeast free, wheat free rye toast (my fav!). 

And so, when someone asks about my diet and I share with them some insights, it’s often followed by “Samantha, what do you eat?!”

Which brings me to these simple and delicious Salmon & Endive Salad Boats. They take only minutes to prepare, are loaded with healthy omega 3 fats, which fuel your brain and hormones, plus, it’s served in delicious and refreshing endive leaves that replace heavy carbs. 


Salmon and Endive Salad Boats
Serves 2
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Prep Time
5 min
Prep Time
5 min
  1. 1 can of sustainably caught salmon, drained (I like RainCoast Brand)
  2. ½ stalk celery, diced
  3. ½ green apple, diced
  4. 1 teaspoon capers
  5. 1 tablespoon hemp seeds
  6. 2 tablespoons parsley, chopped
  7. 1 tablespoon extra virgin olive oil
  8. Sea salt and pepper to taste
  9. 4 -6 Endive leaves
  1. Mix all the ingredients together, except the endive leaves.
  2. Divide mixture evenly into endive leaves and serve.
Holistic Wellness
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Gluten Free Chocolate Chip Banana Bread

When you have 3 ripe bananas and lots of oats on hand, you make banana bread. 

I feel like it’s been a while since I baked up something yummy. In case you haven’t noticed, I love to bake! It’s one of my happy places. It’s a way for me to be creative. And more than anything, I just LOVE seeing the look on someones face when they try one of my gluten free/sugar free/dairy free treats not knowing that it’s been “healthified!”

Best. Feeling. Ever!

In fact, you might want to get your hands on my Healthy Desserts eBook and take advantage of the amazing Holistic Wellness Super Bundle (get my detox program, meal plans, smoothie cleanse and so much more and save lots of moola!). My Healthy Desserts ebook alone has over 30+ delicious gluten free, sugar free dessert recipes that are super drool worthy. 

So… back to baking. I normally love baking with almond flour. I find the recipes always turn out amazing, plus, it’s a great gluten free baking flour. But let’s be real, it can seriously be expensive. And the amount of almond flour I go through – eek – it’s pretty crazy! 

Sometimes I can spend upwards of almost $200 on just almond flour alone, specifically when I’m recipe testing. I know, crazy right?!

But oats, they are on the cheaper side and if you get gluten free/wheat free ones, then making gluten free treats is a breeze. 

The only dilemma is that they are considered a grain, so if you are grain free (which I am about 95% of the time), then almond flour may be your better bet. 

I use Bob’s Red Mill Wheat Free Oats, and I grind them myself in my vitamix. It take 2 seconds and it comes out perfectly. Which reminds me, you’ll probably love my Oat Flour Blueberry Pancakes. They are my fav!

So let’s get to the baking goodness. Let me know in the comments below how your banana bread turns out. And be sure to tag me @holisticwellnessfoodie on instagram sharing your pics! 

Gluten Free Chocolate Chip Banana Bread
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  1. 2 cups oatmeal (gluten-free rolled oats)
  2. 1 tsp baking powder
  3. ½ tsp baking soda
  4. 1 tsp cinnamon
  5. ¼ tsp sea salt
  6. 3 very ripe bananas, mashed
  7. 1 tbsp coconut oil, melted
  8. 1/4 cup coconut sugar (optional, I left this ingredient out as the banana's were sweet enough)
  9. 1 tsp pure vanilla extract
  10. 2/3 cup chocolate chips (I use Enjoy Life mini chocolate chips)
  1. Preheat oven to 350 degrees F. Grease a 9” × 5" loaf pan with coconut oil.
  2. Make oat flour: Place oatmeal into blender and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended.
  3. Measure out 2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, baking soda, sea salt and cinnamon and set aside.
  4. In a separate large bowl, combine mashed bananas, coconut sugar (omit to make sugar-free), vanilla extract, and oil for 1-2 minutes until the consistency is smooth and creamy. Alternatively, you can add this to a blender, but I did mine by hand. Slowly add in oat flour mixture and mix until well combined.
  5. Gently fold in chocolate chips.
  6. Pour batter into prepared loaf pan.
  7. Bake for 35-40 minutes or until toothpick comes out clean. Cool 10-15 minutes, then remove from pan and place on wire rack to finish cooling. Cut into slices and enjoy!
  1. *Feel free to add in chopped walnuts, pecans or any nut/seed of choice.
Holistic Wellness
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Argan Hot Oil Conditioning Hair Mask

I hope you enjoyed your weekend (or long weekend if you’re in Canada!). 

We just celebrated Victoria Day long weekend and there is nothing like having an extra day to lay around, veg out, eat good food and give yourself a little DIY self-care. 

Which brings me to this 2-minute hot oil hair mask that you are going to love!

If you’re looking for a way to nourish your scalp, help with hair growth, add shine and condition, then this recipe is for you!

I mean, what women doesn’t want that?

I’ve worked with so many clients who have struggled with hair loss, thinning hair and dull hair. Not to mention an itchy and dry scalp. 

In my CleanBeautyU program (launching reeeeeal soon!), I cover ALL of your pressing hair issues and struggles. I offer up solutions that you can implement to start achieving the healthy hair you’ve always wanted. 

From how to optimize your hormones, to choosing the right foods (and ditching the bad ones!), to choosing the right supplements, you can be confident knowing that in the CleanBeautyU program, you’ll get the answers and solutions you were looking for.

Not to mention some seriously kick-ass DIY recipe videos!

But for now, here is one of my favourite Hot Oil Hair Masks using 2 simple ingredients. 

And the best part, the Argan Oil can double as an incredible moisturizer for your skin. Argan is loaded with essential fatty acids that help nourish your skin and scalp. Nothing like a 2-in-1 product. 

You know I LOVE oils, especially for skin health and argan oil is perfect if you’re looking for a natural skin brightener. The anti-oxidants, Omega-6 fatty acids, and the linoleic acids in argan help to fight fine lines, reduce inflammation, heal acne, and minimize scars and stretch marks.

It is definitely an incredible beauty oil.

So show your skin and your hair some love with this simple #cleanbeautyu recipe.

Argan Hot Oil Conditioning Hair Mask
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  1. 2 teaspoons Organic Argan Skin Care Oil
  2. 12 drops rosemary essential oil
  3. 2-ounce amber glass bottle
  1. Combine oils in your amber glass bottle (don't have one, don't worry. Just use what you got!).
  2. In a basin of hot water, submerge bottle until oils are warm.
  3. While the oil warms, place a towel in the dryer and run dryer until towel is warm.
  4. To use, massage warm oil into scalp and hair with hands.
  5. Wrap head with warm towel and leave in place until cool, about 10-15 minutes. Shampoo and condition hair as normal.
  1. *Looking for a little extra hair care. Add in 2 drops of geranium essential oil. It's great for dry hair.
Adapted from Aura Cacia
Adapted from Aura Cacia
Holistic Wellness
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DIY All Natural Bronzer

The sun is finally shining here in Toronto and the weather is getting hot (it’s about time!).

That means I’m pulling out my summer clothes, throwing my hair up and getting my summer beauty essentials ready. This means using a little bit of bronzer. 

I don’t normally wear bronzer throughout the year (unless I’m off to a video shoot and have a fabulous make up artist apply it for me), but in the summer time, it’s the perfect time to add a little extra glow and colour to my cheeks. 

But… as you know, I’m quite particular with my beauty care products and I won’t just settle for any product. It’s got to be clean, natural, free of parabens, fragrances and EDC (endocrine disrupting chemicals). 

Remember, what goes ON the skin goes IN, and although our bodies are very miraculous and smart and can filter through toxins and not 100% of everything gets into the skin, A LOT of it does and A LOT of it is dangerous, carcinogenic and can have a negative impact on our health and hormones

—> CLICK HERE TO GET YOUR [thrive_2step id=’6246′]DIY BEAUTY SECRETS [/thrive_2step]GUIDE FREE! <—

There was a time when I bought all my beauty care and skin care products from the drug store. As a young girl I could spend hours looking through all the makeup, glosses, hair products, scrubs and everything in between. 

Be sure to check out the safety of your beauty care products on the Environmental Working Group (EWG)’s Skin Deep database.

In my CleanBeautyU online program, I’ve recorded 10 simple DIY beauty care recipe videos. I’ll be teaching you how to make your own anti-aging facial oil, scrubs, whitening toothpastes, mouthwash, face masks, hair masks and so much more! Plus, you’ll have access to 6 CleanBeautyU Modules where I dive into all things gut health, detoxification, facial care, body care, hair care and dental health so you know EXACTLY what to do to heal your most pressing skin issues! Click here to learn more about this amazing program. 

In the meantime, get yourself in the kitchen and grab these “baking” essentials to make this simple and chemical free DIY All Natural Bronzer. 

Here are the highlight ingredients of this DIY Bronzer recipe:

Cinnamon – provides a gorgeous glow
Cacao – the real star of the show, this ingredient adds depth and darkness to your bronzer. Use as much or as little, depending on the shade that is right for you
Nutmeg – this ingredient is optional, but is does give the bronzer a really nice sun-kissed colour
Arrowroot, tapioca or powdered sugar – helps to lighten the bronzer overall. Use more or less depending on the colour that is right for you. 

DIY All Natural Bronzer
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  1. 1 tbsp cinnamon powder
  2. 1 tsp cacao powder
  3. 1 tsp nutmeg powder (optional)
  4. 2 tsp arrowroot or tapicoa powder (or use organic powdered sugar)
  1. Adjust the levels of ingredients to your shade and mix together in a small bowl.
  2. Be sure to break up any clumps until it’s smooth.
  3. Place the powder into a clean, empty compact and pack it in firmly.
  4. Use an all natural bristle blush brush, swipe on your bronzer and viola!
  1. *Note - use the best, most natural (organic preferably) ingredients when making this bronzer. The 2 most important ingredients are the cinnamon and cacao powder (or cocoa powder), which will give your skin that gorgeous glow. If you don't have arrowroot or tapioca on hand, powdered sugar will work too!
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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
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  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.


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Sweet Potato Macro Muffins

Can you say drool worthy?

I’m not sure about you, but sweet potato is one of my favourite things to eat! Especially when you roast it in the oven, it becomes so incredibly sweet and amazingly delicious. Plus, it doesn’t hurt that its loaded with beta-carotene aka. vitamin A (hello anti-aging), vitamin C (immune protection at it’s finest), it’s amazingly anti-inflammatory and it’s got a load of gut healthy fibre.

So if you’re not a sweet potato fan (um… you’re crazy!), I hope I’ve convinced you thus far.

I’ve been wanting to make sweet potato muffins for-evvverr now and I just couldn’t figure out if I wanted to use almond flour, or coconut flour, or sweeten with maple syrup, or have it be egg free or add in protein powder… oh baking dilemmas!

And finally, I landed on these amazing gems and got lucky that on my first attempt, they turned out ahhhhmazing!

I decided to call these Sweet Potato MACRO Muffins for a reason – they are loaded with healthy carbohydrates (from sweet potato), protein from eggs and fat from coconut oil; plus they also contain lots of fibre, as I mentioned earlier.

Macronutrients consist of carbs, protein and fat – basically the ‘food’ you actually eat. These are your actually calories. Each macronutrient is almost always found in every item of food, whether that’s a piece of sushi or a raw vegetable; the only difference is how the macronutrients are balanced.

As an example, the nutritional composition of an avocado is generally made up of 75% (good) fats, 20% carbohydrates and 5% protein, therefore this is clearly a fat-based food. On the other hand a banana consists of 95% carbohydrates, with only small amounts of protein and fats.

Micronutrients on the other hand are your vitamins, minerals and antioxidants –  they keep the body functioning optimally and are crucial in order to maintain energy levels, metabolism, cellular function, and physical and mental wellbeing. From everything to vitamin A, C, B vitamins, Magnesium, Manganese and Zinc – each macronutrient contains varying amounts of micronutrients.

But here’s where it gets tricky – say you’re on a 1500 calorie diet to lose weight. Most people have this idea that they can eat whatever they want as long as it equals to 1500 calories. 

But, your micronutrients play a crucial role in those 1500 calories. You can eat 1500 calories worth of oreos but you’ll also be eating way too much sugar, have little to no protein to maintain muscle mass and support growth and repair in the body, you’ll probably become insulin resistant, you’ll have dull skin and over all – feel like shit!

Your micronutrients build your body! We all know there is a difference between eating a few oreos for a snack versus eating an apple with a handful of almonds. What’s better for you? What is actually building your body? Building and supporting your hormones? Fueling your brain?

Ok, I think you get the picture.

So what about those muffins? Well, you can enjoy them knowing they not only contain all your macronutrients but are also loaded with lots of vitamins and minerals to support your health and body. #bakingwin

Sweet Potato Macro Muffins
Yields 12
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Cook Time
25 min
Cook Time
25 min
  1. ½ cup coconut flour
  2. 1 teaspoon baking powder
  3. ½ teaspoon baking soda
  4. 1 teaspoon cinnamon
  5. ½ teaspoon pumpkin pie spice
  6. ¼ teaspoon sea salt
  7. 4 eggs
  8. 1 cup sweet potato, mashed (*see notes)
  9. 1 teaspoon vanilla extract
  10. ½ cup coconut oil, melted
  11. ¼ lakanto (monk fruit sweetener - alternatively you can you coconut sugar or maple syrup)
  12. ⅓ cup pecan, roughly chopped
  13. 3 tbsp shredded coconut
  14. 12 pecans for garnish
  1. Preheat the oven to 375 F. Grease or line a muffin pan.
  2. In a medium bowl whisk together coconut flour, baking powder, baking soda and spices.
  3. In a large bowl beat together eggs, mashed sweet potato, vanilla extract, lakanto and coconut oil.
  4. Add the dry mix into the wet mix and stir until all lumps are gone.
  5. Fold in chopped pecans and shredded coconut.
  6. Divide batter into 12 muffin cups and top each with a pecan.
  7. Bake for 25 minutes or until a toothpick inserted in the center comes out clean.
  1. *For sweet potato - I roasted a whole sweet potato in the oven at 400F for 1 hour and 20 minutes. Roasting it helps to bring out more sweetness and flavour. I popped this in the oven early in the morning so I had it ready to get my bake on in the afternoon. Alternatively, you can peel the sweet potato, add it to a pot of water and bring it to a boil. Once fully cooked, mash it with a potato masher.
  2. *Lakanto - I personally love using this calorie free, sugar free sugar alternative. If you don't have it on hand, you can use 1/4 cup coconut sugar or 1/4 cup maple syrup. Remember, the sweet potato is sweet enough, so you only need a little.
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Creamy And Delicious Vegan Eggnog

Guuuyyysss…. this recipe is everything! 

I’ve officially switched into holiday mode. I love seeing the strings of twinkling lights, a little more sparkle on outfits and my calendar filling up with get-togethers to see family and friends. 

You know what else I enjoy? Eggnog! That creamy deliciousness makes an appearance for such a short amount of time so I make sure to get my fair share.   

Growing up in a Portuguese home, Eggnog was never part of our family tradition. As I got older and spent the holidays with the families of my friends, I was introduced to it and quickly became a fan.

Fast forward a few years, it was pretty obvious that Eggnog did not fit into my new way of living.  I still wanted to enjoy it, but on my healthy terms! I didn’t want to give it up but I also didn’t want all of the added sugar, heavy cream and raw eggs from traditional recipes.

What I have come up with is this creamy, spiced blend that is perfect to sip on in front of a cozy fire, with friends at a holiday gathering or even as a base for a morning latte.

The best way to enjoy it is as a creamer for your coffee. Hope you like it as much as I do!

Creamy Delicious Vegan Eggnog
Serves 2
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Prep Time
10 min
Prep Time
10 min
  1. 2 ½ cups coconut milk (or other nut milk of your choice)
  2. ½ cup raw cashews
  3. 4 medjool dates, pitted
  4. 1 teaspoon vanilla extract
  5. ¾ tsp ground nutmeg
  6. ½ tsp ground cinnamon
  7. Pinch of ground cloves
  8. Pinch of sea salt
  1. Soak cashews in water for 30 minutes, drain and rinse.
  2. Add all ingredients to a high power blender and blend until smooth.
  3. Serve immediately with a sprinkle of nutmeg or cinnamon on top.
  1. For a festive touch, you can add 1oz. spiced rum and whole cinnamon sticks for stirring.
  2. If you prefer it warm, heat up the coconut milk on the stove top just to a boil before adding to blender.
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Salted Caramel Pecan Cookies (Gluten Free & Dairy Free)

OMG! Guyyyysss… 

These cookies are the most insanely delicious out of this world treat I’ve ever made. Like for reals yo!

They are like last meal kind of good. Annnnnd they also happen to be gluten free and dairy free. 

But let’s get real for second, ok? 

Just because they are a healthier cookie, doesn’t mean you should go ahead and eat like 10 at a time. I often find people consuming waaaay too many baked goodies just because they contain healthier ingredients. 

I wish I could say these treats were sugar free, but they aren’t. They DO however contain way healthier sugars than most treats and they DO contain less sugar than your standard pecan cookies.

And I must say, I’m pretty damn proud of myself for mastering a caramel sauce that adds that extra bit of pizazz to this recipe. 

Have you ever attempted to make caramel sauce before? 

I’ve poked around online looking for caramel sauce recipes and ALL of them mentioned needing a baking thermometer and having to get the sauce to the absolute perfect temperature and how to meticulously stir the sauce a particular way. Blah, blah, blah. 

That just didn’t fly with me and so I went ahead and decided to shortcut the sauce and it turned out perfectly! There’s a good chance you’ll be licking caramel sauce off your fingers. I sure did! 


So being that the holidays are vastly approaching I do hope that you will add these delicious gems to your repertoire. I promise your guests are going to love them, and theres a good chance you and your kids will end up eating them before the guests even arrive!Screen Shot 2016-11-14 at 6.52.50 PM

If you’re looking for more delicious Healthy Holiday Desserts and Treats, be sure to check out my cookbook HERE. It’s loaded with amazing gluten free desserts, many of which are dairy free and all are free of refined sugars. From lemon shortbread cookies, to decadent brownies, to peanut butter and jelly bars, you’ll be drooling from the very first page! Click here to get your copy. 

And now, let’s get to these Salted Caramel Pecan Cookies that will knock your socks off!! (Ok, maybe you want to keep them on – It’s getting cold out there!).

Enjoy! xoxo



Salted Caramel Pecan Cookies
Yields 25
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Prep Time
20 min
Cook Time
9 min
Total Time
30 min
Prep Time
20 min
Cook Time
9 min
Total Time
30 min
  1. 1/2 cup coconut milk, unsweetened
  2. 1/3 cup coconut sugar
  3. 1/3 cup cane sugar
  4. 1 1/2 tsp vanilla extract
  5. 1/2 tsp sea salt
  1. 2 cups almond flour/meal
  2. 1/2 cup pecan flour/meal (simply grind fresh pecans in a blender or food processor to make flour)
  3. 1 tbsp coconut flour
  4. 1/3 tsp baking soda
  5. 1/4 cup coconut oil, melted
  6. 2 tbsp raw honey
  7. 2 tsp vanilla extract
  8. 25 pecans, raw and unsalted
  1. FOR THE CARAMEL SAUCE: In a small saucepan medium heat, combine coconut milk, coconut sugar and cane sugar.
  2. Bring to simmer and stir constantly. Once mixture begins to boil, add in vanilla extract and salt, continuing to stir.
  3. Cook caramel sauce roughly 4-5 minutes until slightly thickened.
  4. Remove from heat, pour into a glass bowl and let cool.
  5. FOR THE COOKIE DOUGH: Preheat oven to 375F. In a medium bowl, combine almond flour, pecan flour, coconut flour, and baking soda.
  6. In a small bowl, whisk together melted coconut oil with honey and vanilla extract.
  7. Pour wet into dry ingredients and stir together until a dough starts to form.
  8. Add in 1/2 cup of the caramel sauce to the dough. This is when the dough will start to come together. Stir until well combined.
  9. TO MAKE COOKIES: Using your hands, grab roughly 1 tbsp of dough, roll into a ball and place onto a baking sheet lined with parchment paper, leaving about 2 inches apart between each cookie.
  10. VERY slightly, flatten the cookies, and using your finger, poke a hole into the cookie (DO not poke all the way through).
  11. Pour caramel sauce into the hole and top with a pecan. Continue this process until all cookies are complete.
  12. Bake in the oven for 9 minutes at 375F.
  13. Remove and let cool.
  1. *I had a little extra almond flour left along with pecan flour, so I added it to the cookie dough mixture. I got 25 cookies out of this batch.
  2. *Depending on what size you make your cookies, you may have a little more or less than 25.
  3. *If you stick to the exact measurements, you should have roughly 15-20 cookies out of this batch.
  4. *You will have leftover caramel sauce. At least I did. I used this in my Pumpkin Spiced Lattes and coffees. It was delicious!
  5. *You can drizzle leftover caramel sauce over fruit or coconut bliss ice cream for an extra treat!
Holistic Wellness


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Fat Burning Cinnamon Cookie Smoothie

With the overwhelming response from my Fat Burning Chocolate Smoothie, I figured I had to create another delicious concoction to get your taste buds excited. 

Well, I gotta admit… I think this recipe is gonna add a skip to your step, a big smile to your face and light some serious energy under your a$$! 

If there’s one thing you know about me, you know I like FLAVOUR! I like things to be sweet (although, NOT loaded with sugar), I like things to taste damn good, I like foods to be insanely delicious and I want my meals and smoothies to be something I actually look forward to eating. 

Many times I whip together smoothies or juices and blend together some pretty interesting ingredients just because I know they’re good for me and in a rush, I chug it down. But let’s face it, that’s not very enticing and not something I want to do everyday with my smoothies or meals in general. 

Spirulina with water (gross!), wheat grass (need I say more), BCAAs with apple cider vinegar (UGH! It’s gross. Never do that concoction! Like never!). I like to try all kinds of superfoods and supplements and more than anything, I like to get creative making something that doesn’t taste so good, taste amazing! 

Cuz let’s face it, if it tastes good AND it’s good for you, theres a good chance you’ll end up eating it more. Am I riiiight?

This Cinnamon Cookie Smoothie is dee-lish. And best part is, there is zero sugar. It is literally a fat burning bomb of creaminess that literally taste like you’re eating a cookie. 

This is an amazing smoothie to start your day with as it’s loaded with protein and fat – two macronutrients that will fuel your metabolism, boost your energy and keep you satiated all morning so you can ditch the sugar-loaded bagel on your way to work. There is NO need for bagels people; no need! 

There is one amazing ingredient in this smoothie that truly gives it a fat burning boost; and that’s the Keto Kreme. 

Keto Kreme contains powdered MCT oil, ceylon cinnamon (amazing for controlling blood sugar) and it’s sweetened with a bit of stevia. What’s so good about Keto Kreme? It’s the MCT – a medium train triglyceride that is used as a fuel source in your body. 


“Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.” – Dr. Josh Axe

But MCT’s don’t just help with fat burning. They are also incredible for supporting the brain, increasing energy, balancing hormones, improving mood and are great for fighting bacteria and viruses in the body. 

I suggest you try this smoothie without adding ANY fruit to it. If you find you need that little bit of sweetness (remember, you will get some sweetness from the stevia in the Keto Kreme), then go ahead and add in 1/4 of a frozen banana or 1 date. 

Additionally, you can also swap out the vanilla protein powder for chocolate and you can add in extra spices such as nutmeg or ginger. 

So, let’s get this recipe! Hope you enjoy it as much as I do! 

P.S. If you want to order some Keto Kreme for your smoothies, you can do so here:

Canada link:

U.S Link:

You can also read this article here all about exogenous ketones and the benefits of taking them. 

And don’t hesitate to email me at – if you have any questions. 

Fat Burning Cinnamon Cookie Smoothie
Serves 1
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  1. 1 cup coconut milk
  2. 1 cup spring water
  3. 1 scoop Vanilla Protein Powder (I like Organic Whey from Progressive)
  4. 1/2 tbsp raw almond butter (or your favourite nut butter)
  5. 1/2 pack of Keto Kreme
  6. 1 tsp cinnamon
  1. Add all ingredients into your blender and combine until smooth and creamy. Sprinkle with additional cinnamon on top and enjoy!
Holistic Wellness
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