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
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Ingredients
  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)
Toppings
  1. (optional) coconut whip (see below for directions)
  2. mint leaves 70% chocolate shavings
  3. Frozen raspberries
Instructions
  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 https://holisticwellness.ca/
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I mustache you a question… let’s talk prostate prevention!

movember[Photo Credit: AussieGall]

The famous Movember movement is upon us and I really do love how much awareness this has created for men’s health over the last several years. Based on a little research I did from the Movember official website, they state that prostate cancer is the third leading cause of death in men in Canada, and 1 in 8 men will be diagnosed with prostate cancer in their lifetime. That is a pretty high statistic if you ask me! Too high of a number for us to not do anything about it.

Since it’s prostate cancer awareness month, let’s really dig into prevention. That’s what we aim for right? Disease and illness is not something we need to be faced with, so creating awareness and living as healthy as possible is vital for overall health. I absolutely love and am passionate about holistic medicine because it’s practices are rooted in prevention! How empowering is that? To know you have the power to prevent a potential illness based on your decisions today. I know that is a scary concept for some, but that’s really what holistic nutrition is all about!

So, let’s talk prostate cancer prevention…

There is so much convincing evidence on the role of diet in prostate cancer that Dr. William Fair and colleague from Memorial Sloan-Kettering Cancer Centre went so far to suggest that prostate cancer may be a nutritional disease. Wow! A nutritional disease that can be prevented if we put a bit of effort into what we choose to consume most of the time. Remember, it’s what we do most of the time, not ALL of the time. I too have my days, but it’s important to not beat yourself up over it and simply commit to choosing the healthiest options MOST of the time.

So gentlemen (and loving wives, girlfriends, partners and daughters), here are 8 tips to live a healthy lifestyle and reduce your risk of prostate cancer:

  1. Increase intake of omega-3 fatty acids- wild caught fish, hemp seeds, chia, quality fish oil supplement
  2. Increase intake of isothiocyanates from vegetables in the brassica family – such as broccoli, cauliflower, brussel sprouts, chard
  3. Increase intake of grape seed extract or other sources of proanthocyanidins – grape see extract is a great anti bacterial and strengthens immunity
  4. Increase intake of green tea polyphenols – simple, just drink some green tea!
  5. Introduce more Mediterranean-style foods – such as wild caught fish, fresh fruits and vegetables, quality olive oil, lots of herbs and spices
  6. Increase intake of lycopene rich foods – easy! Enjoy some delicious tomatoes
  7. Eliminate or reduce intake of processed, grilled or broiled meats – unfortunately charred meats can increase cancer risk
  8. Eliminate or reduce intake of dairy products – unless you can get your hands on organic raw sources, go for it. Otherwise, most dairy today is loaded with antibiotics and hormones, so it’s best we avoid it. 

 If you have an important male in your life, share this short blog with them and maybe it will inspire them to practice prevention instead of reaction. I truly believe if we put as much effort, time and resources into prevention as we do with finding a cure, those statistics mentioned earlier would be a heck of a lot lower!

Check out our delicious Prostate Cancer Prevention Tomato Sauce recipe with mushrooms and swiss chard! It’s easy to make and loaded with cancer protective nutrients. 

If you would like more detailed information on prostate cancer and further tips for cancer prevention, check out The Encyclopedia of Natural Medicine by Michael T. Murray N.D and Joseph Pizzorio N.D.

 

Happy Movember! 

Stephanie xo

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Reduce Plaque with an Ionic Toothbrush

As you know, I’m highly passionate about oral health care!

That’s why I created my own holistic and all natural Salty Kisses Toothpaste and Hippie floss oil.

These 2 products are amazing for getting rid of stains, strengthening the gum line, and giving you sparkly pearly whites. You can learn all about them HERE.

But there is also something else you can start incorporating into your everyday dental health care routine. An Ionic toothbrush!!

What the heck is an ionic toothbrush?

Learn all about it in my quick video below.

I share the benefits of why you need to start brushing with this amazing toothbrush and how it can get rid of plague better than your regular brush. It’s truly worth the investment 🙂

 

 

Thanks for watching!

To Your Happy and Healthy Teeth!
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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Spaghetti Squash Bake with Italian Sausage and Herbs

Oh yum!

I think I just made on one of the most delicious and satisfying dinners ever.

You know you’ve cooked up something good when your boyfriend asks for thirds!! Not seconds, but thirds!

I love me a good recipe. Especially one that is healthy, satisfying, and is free of glutinous grains and starches.

Most of my carbohydrate sources comes from more nutrient dense sources such as sweet potato, squash, pumpkin and some fruits. I’ve given up most glutinous grains and ‘white’ sources of nutrition-less breads. The one thing I can’t kick is oats. I love my oats. My favourite brand is Bobs Red Mill wheat free rolled oats. They are great for making homemade oat flour and using in baking recipes, or for a delicious and warming morning oatmeal.

Have you kicked the grains?

Are you still eating gluten?

I highly advise you ditch the gluten and start replacing your carbohydrate sources with more satisfying and nourishing squashes. Ditching white bread for whole wheat is a WHOLE other issue. Going gluten free includes ditching wheat too! And may I add….going gluten free doesn’t just require that you swap out your typical glutinous loaf of bread for a gluten free loaf. It really doesn’t work that way! Most of the gluten free breads are loaded with junk. So my honest advice, ditch the bread altogether!

It’s easier than you think! Especially once you try this recipe, you won’t miss the ‘starchy’ carbs. In fact, you just may beat the bloat and feel a whole lot better 🙂

Now onto the goodness…

Image 2

Spaghetti Squash Bake with Italian Sausage and Herbs
(recipe adapted from PaleoOMG.com)

Ingredients:
  • 1 large spaghetti squash
  • 1 pound italian sausage (turkey, chicken or pork will do) – source out organic/antibiotic & hormone free*
  • 1 small yellow onion, diced
  • 1 cup pizza sauce (homemade or store bought – no sugar added) – organic & clean ingredients*
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chill flakes
  • sea salt and pepper, to taste
  • 3 eggs, whisked
  • (optional: add anything you like with pizza: veggies, mushrooms, mozzarella cheese, etc)
Directions:
  1. Preheat oven to 400 degrees.
  2. Cut spaghetti squash in half lengthwise. Place spaghetti squash cut side down on a baking sheet lined with parchment paper and bake for 20-25 minutes or until the skin of the squash becomes slightly soft and you can puncture it with a fork. Remove squash from oven and reduce oven heat to 350 degrees.
  3. Remove threads from squash (using a fork, scrap down the squash to form spaghetti) and place in an 8×8 greased baking dish.
  4. Place a large pan over medium heat. Add italian sausage and onion. Break sausage up into pieces and cook until pink no longer remains.
  5. Add pizza sauce, dried herbs and spices and salt and pepper to the pan and mix well.
  6. Add sausage mixture to the 8×8 baking dish and mix well with spaghetti squash threads.
  7. Lastly, add whisked eggs to the baking dish and mix everything together well, until you can no longer see the eggs.
  8. Place in oven and bake for 1 hour or until the top of the mixture forms a slight crust. It will look as though the top layer is covered with cheese!
  9. Let rest for 5 minutes before serving.
  10. Optional – feel free to top with shredded mozzarella or chopped fresh basil.

Enjoy!

Guaranteed you’ll go back for seconds…and thirds 😉

To your Good Health & Abundance,

Samantha xoxo

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Paleo Bread- No Grains or Gluten Here!

Paleo. What the heck does this mean?

First off… let’s not get so hung up on the word Paleo. Basically, this is a type of ‘diet’ that focuses on eating more like our caveman ancestors. Focusing on wild game, grass fed meats, quality fat sources, such as coconut oil, grass fed butter, olive oil, avocados, etc. As for carbohydrate sources, grains are omitted and replaced by a small intake of fruit (yes, fruit is a carbohydrate source) and squashes and sweet potato.

Grains are pretty non-existent on a pale diet and quite honestly, I am all for that!!

Wheat, whole wheat, pasta, bread….are wreaking havoc on our brains and our waist lines! More on this in a later post.

Bread and Paleo don’t typically go together, but I’m all for breaking the rules! As with any ‘diet,’ there needs to be a little wriggle-room for you to enjoy your favourite foods. Plus, it’s so easy to ‘healthify’ just about any recipe.

So if you’re following a Paleo diet, you might be craving for a big hearty slice of bread. That’s where this recipe comes in.

It’s grain free and made primarily from almond flour!

It’s nutty texture is amazing. I love having a slice of this bread toasted with some almond butter, or as a side to my chilli toasted with some grass fed butter. Either way its delicious!

Hope you enjoy it as much as I do 🙂

Image 8

Paleo Bread

Ingredients:

3 1/2 cups almond flour
3/4 tsp baking soda
1/4 tsp sea salt
4 large organic eggs
1 tbsp raw honey
3/4 tsp apple cider vinegar

Directions:

Preheat oven to 300 F. Combine all dry ingredients in a large bowl. In a separate bowl whisk the eggs, then add the honey and apple cider vinegar. Whisk to combine. Pour wet ingredients into dry and stir together. Pour the batter in a well greased loaf pan (I greased mine with coconut oil). Bake the bread for 45 minutes, until bread is golden brown and a tooth pick comes out clean.

Easy peesy!

* Feel free to add some cinnamon or ground vanilla bean to sweeten to the dry ingredients.

* Or try a more savoury bread by adding in dried herbs such a thyme or rosemary.

 

Enjoy!

Health & Abundance,
Samantha 🙂

 

 

 

 

 

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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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Holiday Chocolate Bark with Almonds, Goji Berries and Crispy Rice

Chocolate!

Did I say the magic word?

I think it’s safe to say that this time of year, a little extra chocolate gets consumed. Lot’s of baking is going on in my house for sure, and I’m definitely taste testing everything!

Sooo….if you’re gonna get to baking or making some chocolate bark, why not healthify it?

That’s just what I did with this recipe!

I added in some healthy fats and protein from almonds, some potent antioxidants and minerals from goji berries, and just for some extra crunch, I used a gluten free crispy rice cereal.

And let’s not forget about the actual chocolate! I highly suggest you purchase organic chocolate. You can even take it a step further and get organic RAW chocolate. Good quality chocolate will make all the difference in your bark!

So let’s get to the recipe!

Image

Ingredients:
2 bags of organic dark chocolate chips (you could also use 2 bags of Enjoy Life dairy free chocolate chips)
1/4 cup of raw almonds, chopped
1/4 cup goji berries, roughly chopped
1/4 cup gluten-free crisp brown rice cereal
Pinch of fine ground sea salt

Directions:

Prepare a baking dish with parchment paper and set aside. In a double boiler, melt chocolate over low heat. Add in 1 cup of chocolate chips at a time. Constantly stir the chocolate so it doesn’t burn and stick to the pot. Once chocolate is melted, add in all your ingredients and give your chocolate a nice stir to incorporate all ingredients. Slowly pour you chocolate into your baking dish. You may want to spread it out or flatten slightly. Transfer to the fridge and let site for about an hour, or until completely solid. Once bark is completely solid, you can break it up into pieces and store in an airtight container in your fridge. It will last for weeks! Unless of course you eat it all! 🙂

Enjoy!

To Your Health & Abundance,
Samantha 🙂

 

 

 

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Detox Made Easy! Simple Tips to Starting a Detox

Detox! Everyone is doing it!

Detox is such a buzz word and by far, it is the number one thing most of my clients ask me about!

In my video below, I share tips for starting a detox protocol and why you don’t necessarily need a store bought detox kit to give you a kick start.

Plus, I discuss the role of your liver in the detoxification process and what you can do to support the health of your liver!

Have you detoxed before? Are you thinking of starting a detox? I would love to know your past experiences with cleansing.

Please share your comments below, on my Facebook page or connect with me via Twitter!

If you like this video, please check out my YouTube channel and subscribe!

Look forward to hearing from you! 🙂

 

httpv://www.youtube.com/watch?v=AIwsI-wo__k

 

Health & Abundance,
Samantha 🙂

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