Gluten Free Pumpkin Almond Butter Bars

I am obsessed with all things pumpkin!

Not only is it so good for you, but it tastes amazing. So when I saw the first pumpkin display at Whole Foods last week, I knew my recipe game was on!

I wanted to create something easy to make and ridiculously good! The recipe for my Pumpkin Almond Butter Bars took about 10 minutes to prepare and about half that time to disappear. They were that delicious.

Pumpkin is so much more than just jack-o-lanterns and pie at Thanksgiving. It’s probably one of those things you eat and don’t even realize all of the good you are doing to your body.

With every bite you take, you are giving your body so much goodness including:

Zinc: you need this for a healthy immune system and this delicious member of the squash family packs a powerful zinc punch.   

Vitamin A:  pumpkin has a ton of Vitamin A! In, fact one cup has over 200% of your recommended daily intake. Vitamin A supports healthy eyes, amazing skin and a healthy heart.

Vitamin C: this antioxidant is important for a healthy immune system and healthy bones. Plus, vitamin C is needed in order to produce collagen, a protein that supports beautiful skin.

I hope you love these as much as we did. You should probably make 2 batches, trust me, they won’t last long!  

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 if you’re looking for more amazing pumpkin recipes, check out this delicious Paleo Spiced Pumpkin Loaf.

Gluten Free Pumpkin Almond Butter Bars
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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. ½ cup creamy almond butter
  2. ½ cup organic pumpkin puree
  3. 1/3 cup maple syrup
  4. 2 large, organic eggs
  5. 2 tsp cinnamon
  6. ½ tsp ground ginger
  7. ¼ tsp ground nutmeg
  8. ½ tsp baking soda
  9. Pinch of sea salt
  1. ¼ cup finely chopped pistachios
  2. ¼ cup finely chopped almonds
  3. 1/3 cup almond flour
  4. ½ tsp ground cinnamon
  5. Pinch of sea salt
  6. 1 tbsp maple syrup
  7. 1 tbsp coconut oil, melted for greasing pan
  1. Preheat oven to 350°F. Grease an 8x8 inch dish with coconut oil.
  2. In a large bowl, whisk together the almond butter, pumpkin puree, maple syrup and eggs.
  3. Add the cinnamon, ginger, nutmeg, baking soda and sea salt. Whisk to combine and pour into the greased baking dish.
  4. In a medium bowl, combine all of the topping ingredients until moist and crumbly. Sprinkle the crumble over the top of the batter.
  5. Bake in oven for 25 minutes until golden brown and firm. Cool for 15-20 minutes before slicing.
  6. Cut into squares and enjoy!
  1. *For the crumble, feel free to use your favorite nuts. A good combo would be pecans and walnuts.
Holistic Wellness https://holisticwellness.ca/
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Raw Chocolate Coconut Brownies

Mmm… brownies!

Who doesn’t love a chocolatey brownie treat? 

I’m all for a sweet treat, but as you know, I’m also pretty particular about what ingredients I use in my baked goods. In this case, un-baked goods!

Yes, these brownies are raw, meaning no baking is required. This also means less mess and less cleanup up for you beauty! 

I’m all about organic ingredients, low-glycemic sweeteners, non-dairy milks and gluten free flours when it comes to baking. 

If you’ve baked up my sweet treats in the past, I’m pretty confident that you’ve loved them! I always hear back from you guys about how much you loved my muffins or cookies or delicious granolas. 

In fact, the most popular dessert recipe off my site is my Paleo Vanilla Cupcakes with Chocolate Avocado Frosting. If you haven’t made these yet, click here to get the recipe now! They are super delicious, gluten free, full of protein (shocking for a cupcake) and loaded with healthy fats. 

But let’s move onto this super yummy raw brownies that take no time to make and are incredibly filling. 

If you’ve made raw treats in the past, you know they are loaded with lots of healthy nuts. These raw brownies contain a variety of nuts, which means they are high fat and super filling. One little square and I promise it will help satisfy that sweet tooth!

Healthy fats are essential for heart health, supporting hormonal balance and they even help to moisturize your skin from the inside out. 

And as a bonus, these raw brownies are the perfect PMS treat! Yup… dealing with those cravings, blood sugar swings and irritability? From magnesium, healthy omega 3’s and satiety from protein and fat, these little chocolatey gems are perfect to combat the PMS monster. 

So let’s get our un-bake on!

Raw Chocolate Coconut Brownies
Serves 8
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
  1. 2 cup cashews (soaked for 1 hour or up to 6 hours)
  2. 1 cup walnuts
  3. 3 tbsp shredded coconut
  4. 1 cup cacao powder (I use Navitas Naturals)
  5. 8 pitted dates (soak in warm water for 5 minutes to soften and help with removing pits)
  6. 1 tsp cinnamon
  7. 1 tsp ground vanilla bean
  8. 1 heaping tbsp coconut butter or oil
  9. 2-3 tbsp maple syrup (or you can use brown rice syrup)
  1. Place all the ingredients in a food processor and blend until well combined and nuts are broken down.
  2. The batter will be slightly chunky and sticky. If you need more sticking-power, add a few extra tablespoons of maple syrup.
  3. Place the mixture into a brownie pan (8X8) prepared with parchment paper. Press mixture into pan using your hands or the back of the spoon. Try to get the batter even throughout the pan.
  4. Place in the fridge for 30 minutes up to an hour to slightly harden. Then remove from fridge and cut into 12 squares.
Holistic Wellness https://holisticwellness.ca/
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The 5 Minute Banish PMS Chocolate Cake

So when’s the last time you craved chocolate? 

Let me guess… yesterday!? Or maybe it was like 5 minutes ago?

Chocolate is such a delicious and indulgent treat, but more than anything, we tend to crave it and eat it because of our sugar cravings (or shall I say, addiction!)

Giving up sugar isn’t easy and managing sugar cravings are damn hard. I mean, it’s consuming and often times we can obsess  over sugar and chocolate all day long. 

And let’s face it, when your PMS comes roaring it’s big head, it’s hard not to want chocolate. 

Many of my clients tell me how they just can’t kick their chocolate habit around their period. I totally get it! Been there and done that and trust me, I still eat chocolate around my period. A girls gotta go what a girls gotta do!

And I love how marketing companies are catching on to our chocolate habit by displaying chocolate bars and goodies by the tampons and pads!

So here’s the thing…

If you’re craving chocolate around your period, you’re not alone and know that it isn’t just some stereotype. You body is not just craving sugar, but magnesium. 

Magnesium is essential for our bodies to function properly; it helps boost our immune system, keeps our bones strong, balances blood sugar levels, eases anxiety and is great for sleep.

Magnesium also helps to relax our muscles—not only the muscles in our arms, legs, and in the inner lining of our blood vessel walls, but also the muscles inside the uterus. And there’s a good chance your experiencing mild to severe cramps during your period as your uterine wall contracts.

The good news is that a serving of the dark chocolate (70% or higher) can provide about 15% of the daily recommended intake of magnesium; this percentage goes up with darker chocolate, but drops to only 8% with milk chocolate.

Chocolate is also incredibly rich in flavonols, which are potent anti-inflammatory agents. Flavonols help to decrease pain by blocking the release of pain-causing prostaglandins. As with magnesium, the amount of flavonols increases as the chocolate gets darker, so be sure to choose a high quality, organic and preferably raw source (my favourite brands are Giddy YoyoSacred Chocolate and Alter Eco).

And then, there’s my 5 Minute Banish PMS Chocolate Cake, which will have you ooh-ing and ahh-ing and in chocolate heaven. Not to mention, it’s full of magnesium, gluten free, dairy free and contains the tiniest amount of sugar. I mean, if we’re gonna indulge, we mine as well make it as nutritious as possible. 

I baked this goodness twice. Once in 2 mini bread pans and the second time in mini ramekins. You can bake it in a large bread pan, just increase the time. I prefer it in the mini pan/ramekins for a few reasons: 1. You eat less! It’s rich and perfectly sweet so for me, one was more than enough. 2. They’re just cuter this way 3. It help keeps the inside of the cake gooey and moist and 4. It bakes faster! 

I mean, it is the 5 minute cake! It takes only 5 minutes to prepare and roughly 12-15 minutes to bake. It’s so worth the wait! Enjoy!

5 Minute Banish PMS Chocolate Cake
Serves 2
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
  1. 4 tablespoons coconut oil, melted and cooled
  2. 2 eggs
  3. 1/2 cup coconut milk
  4. 3 tablespoons coconut sugar
  5. 1/4 cup raw cacao powder (or more if you want it extra chocolatey)
  6. 1 tablespoon almond flour
  7. 1 tablespoon coconut flour
  8. 1/2 teaspoon cinnamon
  1. Preheat oven to 400F.
  2. Melt coconut oil and let cool.
  3. Meanwhile, whisk the eggs, coconut milk and coconut sugar together. Add in cooled, melted coconut oil.
  4. Next, mix in raw cacao powder, almond and coconut flour and combine until well incorporated.
  5. Place batter into either 4 small ramekins or 2 mini bread loaf pans.
  6. Carefully transfer to the preheated oven and bake for roughly 12-15 minutes.
  7. Remove from the oven and serve warm as is or with coconut ice cream on top! The inside should be soft and slightly gooey.
  1. *I kept the sugar to a minimum and let the richness of the cacao come out. If you feel you need a little more sweetness, feel free to add an extra tablespoon of coconut sugar or try using xylitol or stevia.
Holistic Wellness https://holisticwellness.ca/
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Sweet Potato Protein Brownies

We regularly eat sweet potatoes in our house. 

From mashed, to roasted to steamed (with lots of grass fed butter) to baked, to spiralled noodles, I just absolutely love this mighty tasty root veggie. 

The good news is that sweet potatoes are low glycemic, meaning that they digest at a slower rate keeping your blood sugar more stable; they are high in fibre, which is amazing for supporting gut health, and they are loaded with Beta-Carotene (vitamin A), vitamin C and have lots an anti-inflammatory properties. 

Now you can see why I love them so much! OH! And they taste sweet! 

I decided to combine my baking skills with this tasty veggie and bake up some brownies. I really had no idea how they would turn out, which is what happens when it comes to recipe testing, but I was incredibly surprised by how delicious, easy and tasty these brownies were!

It’s important to note, the texture of these brownies are a lot softer (or moister, if that’s even a word!) than most brownies, given that it does contain mashed sweet potato. Leaving them at room temperature for a little over an hour will help them to slightly firm up. 


I added in 2 scoops of my favourite protein powder to help further support blood sugar levels. This is optional, but I definitely encourage you to include some if  you have it on hand. 

I think next I’m going to try my hand at sweet potato cupcakes with a delicious vanilla frosting! Sounds good right? Ya, I might have to get on that. 

In the meantime, enjoy these amazing Sweet Potato Protein Brownies guilt free! They are perfect pre workout, for school snacks or just because! 

Sweet Potato Protein Brownies
Serves 6
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  1. 1 ½ cups sweet potato, cooked and mashed
  2. ½ cup coconut flour
  3. 2 scoops Progressive Organic Chocolate or Vanilla Whey protein powder (optional)
  4. ¼ cup Progressive Organic Coconut Oil, melted
  5. 1 tbsp coconut sugar
  6. 2 eggs, lightly beaten
  7. ½ tsp cinnamon
  8. ½ tsp ground vanilla bean or extract
  9. 1 tsp baking soda
  10. Pinch of sea salt
  11. 1/3-1/2 cup dark chocolate chips (I used Enjoy Life dairy free mini chocolate chips)
  1. Preheat oven to 350F. Line an 8x8 or 9x9 brownie pan with parchment paper.
  2. In a large mixing bowl, add all ingredients except the chocolate chips. Stir until well combined. The dough will be slightly thick, but still smooth.
  3. Fold in the chocolate chips and gently stir to combine. Pour dough into brownie pan and smooth out. Bake until edges start to turn golden brown, roughly 25 minutes. Remove from oven and let cool for 10 minutes before slicing into squares.
  4. Store in an airtight container in the fridge for up to 5 days.
Holistic Wellness https://holisticwellness.ca/
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No Bake Peanut Butter Pie

Ok seriously, this pie. It’s ahhhmazing!

I’m sure I’ve given you my rant before on peanut butter (it’s not something I eat often and tend to only enjoy it as a treat or when a serious craving hits), but you can’t make peanut butter pie without peanut butter. I mean, c’mon now! You’d be crazy to do something like that!

Well, truth is I am a little crazy because I actually mixed in sun butter with peanut butter and the deliciousness of this concoction is well…. ahhhmazing! 

Ok, but really, enough about the pie. Let’s talk about the pictures, because as you know, I love to take my own food photos but it ain’t easy. 

I just couldn’t get the right photo of this amazing pie and the lighting was off and the background wasn’t right, but I just had to share the recipe with you so I’m letting go of perfection and posting the pictures anyways. 

I took a few shots so you can see the amazing crust and and my fancy little chocolate drizzle on top. I really wanted to top this pie with some coconut whip but I just didn’t have any. I would highly suggest you serve this pie with a nice dollop of coconut whip (not the gross whip cream people!) and if you have a piping bag, you can even make it extra fancy and pipe some whip around the pie. 


As a random note, this crust is so delicious on it’s own, I was eating it right out of the food processor. You could actually roll the crust into balls or roll and then flatten into raw cookies. I would add in some protein powder and go a little easier on the sugar if you do decide to make cookies or balls. 

I used gelatin powder in this recipe to add some thickness to the filling. There are many different types of gelatin on the market, but Great Lakes is my favourite. You can click here to see it. 


Ok, so, let’s get to the baking, or more like the un-baking and whip up this amazing pie. As an FYI – you can use all sun butter and ditch the peanut butter altogether in case of allergies. 

Hope you enjoy this recipe as much as I did. Actually, my boyfriend loved it so much, he ate most of it, which he might not be willing to admit too! Shhh! Don’t tell him I said that. 

No Bake Peanut Butter Pie
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For the filling
  1. 2 (14-ounce) cans full-fat coconut milk, refrigerated overnight
  2. 1/2 cup sunflower seed butter
  3. 1/2 cup crunchy peanut butter
  4. 1⁄4 cup brown rice syrup
  5. 1 teaspoon vanilla extract or ground vanilla
  6. 1⁄4 teaspoon ground cinnamon
  7. 1 tablespoon powdered gelatin, divided
For the crust
  1. 1 cup raw cashews
  2. 1⁄2 cup raw almonds
  3. 1/4 cup chocolate chips
  4. 2⁄3 cup coconut sugar
  5. 1⁄4 cup cacao powder
  6. 1⁄2 stick grass fed butter, melted
  7. 1⁄2 teaspoon vanilla extract or ground vanilla
  8. pinch of fine sea salt
For the chocolate drizzle
  1. 1/2 tablespoon coconut oil
  2. 1⁄3 cup mini dark chocolate chips
  1. Refrigerate both cans of coconut milk overnight to help the coconut cream separate from the water. When you’re ready to make the pie, open the cans. The coconut cream should have separated from the water and risen to the top. Scoop off the creamy layer.
  2. To make the crust: Pulse the cashews and almonds in a food processor until a nut meal begins to form. Then add the rest of the crust ingredients and pulse until combined. Press the crust mixture into the bottom of a 10-inch tart pan and up the sides as much as possible. Place the pan in the fridge to harden the crust.
  3. While the crust is chilling, make the filling: In a medium saucepan over medium heat, whisk together the peanut butter, sunflower seed butter, brown rice syrup, vanilla, cinnamon, and coconut cream until smooth and well combined. Once smooth and combined, reduce the heat to low and add the gelatin 1⁄2 teaspoon at a time, whisking continuously, until the gelatin has completely dissolved and the mixture has thickened.
  4. Pour the filling mixture over the crust and smooth it out with a spatula. Refrigerate for at least 2-3 hours, until firm.
  5. Once the pie is firm, make the chocolate drizzle: melt the chocolate and coconut oil in a double boiler. Using a spoon, scoop up the melted chocolate and pour it over the pie, moving the spoon back and forth to create a pretty pattern.
  6. Store the pie in the refrigerator, covered, for up to 1 week.
Adapted from from www.Paleomg.com
Adapted from from www.Paleomg.com
Holistic Wellness https://holisticwellness.ca/
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The BEST Ever Decadent Chocolate Brownies

Chocolate lovers rejoice! 

You’re gonna love these delicious chocolatey gooey gems. A few months ago when I was putting together my Healthy Holiday Baking eBook, I came up with this recipe and was pretty much in heaven. 

And guess what? You know you’ve hit gold when your mom tells you she loves them and wants the recipe. Jackpot! She just basically confirmed these brownies were a winner. 

You see, my mom has been suffering with lupus (an autoimmune disease) and inflammation for a long time now. 3 years ago she got hit bad and basically couldn’t walk or move without my dad helping her get around. She was in so much pain. Literally, from head to toe she was inflamed and hurting. 

So, of course, I came in and helped revamp her diet. She made an incredible commitment to eating more organic, ditching the dairy and going gluten free. 

Well can you guess what happened? 80% reduction in her pain! 80 freaking percent! She’s not 100% because some of her medication has side effects, but from not being able to walk at all, to cleaning the house, going out and about doing her chores and enjoying the weekends out with my father, her quality of life has improved GREATLY!!

In fact, one thing she reported back to me was that she could think more clearly. Um, ya, gluten has a tendency to cause foggy brain. Crazy right?


The reason I wrote my Baking eBook was for a few reasons; 1. I wanted to share delicious and healthier treats with my tribe (you guys rock!) and 2. because my mom really wanted to enjoy something sweet without having gluten and a boat load of crappy and fake ingredients. 

So I got to work and created a ton of recipes that are all gluten free, most are dairy free and all recipes contain only natural, whole food ingredients (because that’s how I roll!). 

So let’s get to my mom’s favourite recipe, my best ever decadent chocolate brownies. Hope you enjoy them as much as we do! 

Oh! and stay tuned for a very special 50% off discount on my baking eBook, coming soon for Valentines Day. 

P.S. If you’ve been dealing with inflammation, know that through the right diet, you can heal and get better! Our bodies are so miraculous when we give it the right support and nutrients. If you’re suffering, in pain and feel like their is no hope, trust me, their is a solution. Email me and let’s set up some time to discuss if working together is the right solution for you. Email me at: samantha@holisticwellness.ca for a complimentary consult call. 

The Best Decadent Chocolate Brownies Ever!
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Step 1 Chocolate
  1. ¼ cup mini chocolate chips
  2. 3 tablespoons almond or coconut milk
  3. ¼ cup cacao powder
  4. 3 tablespoons coconut oil, melted
Step 2 Dry
  1. 3 tablespoons arrowroot starch
  2. ¼ cup coconut flour
  3. ¼ teaspoon baking soda
  4. ½ teaspoon cinnamon
  5. pinch sea salt
Step 3 Wet
  1. ½ cup pure maple syrup
  2. ¼ cup olive oil
  3. 2 eggs, whisked
  4. ¼ cup canned pumpkin
  1. Preheat oven to 350F. Place all of step 1 ingredients over a double boiler and melt together over low heat.
  2. Next, place all the dry ingredients into a bowl and combine.
  3. In a separate bowl, combine all the step 3 ingredients. Mix well, then pour into the dry mix, along with the Step 1 chocolate ingredients. Mix everything together with a hand mixer until well combined.
  4. Pour batter into a greased 8x8 brownie pan. Bake for 25 minutes or until a toothpick inserted in the center comes out clean. Let cool before transferring to a wire rack and cut into 12 even squares.
  1. * Feel free to add walnuts, dried cherries or other dried fruits, nuts or seeds to this recipe.
Holistic Wellness https://holisticwellness.ca/
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Paleo Vanilla Cupcakes with Chocolate Avocado Frosting

Woohoo! It’s Friday!

I’ve got a busy weekend a head of me. Finishing up my Christmas shopping, heading out to parties and events, off to a hockey game and baking. 

Yes, more baking. You would think since releasing my Healthy Holiday Desserts eBook that I would be all baked out, but I’ve got so many more recipes to test out and of course, being that my month is stacked with parties, I won’t be showing up empty handed. 

It seems that everyone ‘expects’ me to bring a dessert to their house considering I’ve been taunting them with dessert photos for over a month now! Truthfully, I’m ok with that 🙂 

Seeing someone bite into one of my recipes and having their face light up with joy and a great big smile makes me SO happy! Mainly because most people don’t realize that they’re biting into a gluten free, dairy free, refined sugar free treat. It’s like baking trickery! Muahahaha.

Anyways, let’s get to these ridiculously easy Paleo Vanilla Cupcakes. I honestly mean it when I say ridiculously easy. One bowl, a few ingredients and you’re done. Your kitchen won’t be messy and your clean up will be fast. 

These cupcakes are delicious and are perfect without the frosting. I decided to frost them for an extra nice touch, but feel free to leave them as is. I frosted them with my Chocolate Avocado Frosting (which is also like a pudding and can be enjoyed on it’s own). Alternatively, you can use my Buttery Chocolate Frosting on page 55 in my Healthy Holiday Dessert eBook or a vanilla frosting will work too!

You would think that with all the baking I’ve been doing that my kitchen is stacked with all the baking essentials, like a piping bag! Well, I don’t have one and I also don’t have the fancy tips which makes all cakes and cupcake decorating look amazing. Um Santa…I need some piping bags!

However you end up frosting these bad boys, I’m sure they will turn out delicious. Get ready to make 2 batches of these beauties (especially if you have kids) because I guarantee they will go fast!

Happy Baking!

P.S. My Healthy Holiday Dessert eBook (which is full of recipes that go beyond just the holidays) is on sale now until the end of December. Get over 30 delicious gluten free, dairy free and refined sugar free treats. Click here to grab your copy. 

Paleo Vanilla Cupcakes
Yields 12
These grain free and fiber rich cupcakes are easy to make and incredibly delicious. The texture reminds me of traditional yellow-vanilla cupcakes, but minus all the junk!
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Cook Time
22 min
Cook Time
22 min
  1. 3/4 cup coconut flour
  2. 6 eggs, room temperature
  3. 1/3 cup unsweetened applesauce
  4. 1/4 cup water
  5. 2/3 cup maple syrup*
  6. 2 tablespoons vanilla extract
  7. 1 teaspoon baking soda
  1. 1 avocado
  2. 1/3 cup raw cacao powder
  3. 3 tablespoons raw honey
  4. 2-3 tablespoons maple syrup
  5. 2 heaping tablespoons coconut oil, not melted but room temperature
  6. 1/2 teaspoon vanilla extract (optional)
  7. pinch of sea salt
  1. CUPCAKES: preheat oven to 350F and line a standard 12 cup muffin tin with baking cups.
  2. In a large bowl, whisk together all the cupcake ingredients until a creamy batter is formed and no clumps remain.
  3. Spoon the batter into the muffin cups, about 3/4 of the way, and bake until centers are firm, roughly 22 minutes. Let the cupcakes cool before transferring to a wire rack and frosting.
  4. FROSTING: while cupcakes are baking, add all frosting ingredients into a food processor and blend until well combined and no avocado chunks remain. Transfer this to a piping bag or use a knife and spread it onto the cooled cupcakes evenly. You can also enjoy the frosting as a chocolate pudding and eat it as is for a delicious treat!
  1. *For more sweetness, you can use 3/4 of a cup of maple syrup, but 2/3 cup was perfect for me and my tastebuds.
Holistic Wellness https://holisticwellness.ca/



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Paleo Spiced Pumpkin Loaf

We’re nearing the end of October and soon enough we will be in Christmas shopping mode. 

I love Christmas. I just love holidays in general (halloween is my favourite, although not a holiday per se, but it’s still a fun day of celebration!). Family, food, connection and my crazy, wild, fearless nieces. Gosh I love them!

I don’t have kids of my own but feel like my nieces are close enough to being my own. 

They are incredibly funny, creative and full of amazing possibility. Watching them develop into bright and beautiful young girls is incredibly rewarding. 

The other day, my one niece said to me, “Auntie Sammy, I want to eat healthy like you!”

Oh my! That was music to my ears! A 6 year old wanting to eat healthy like me? 

Let’s just say when I had her help me make spinach and almond patties and roll the gooey dough in her hands, she wasn’t so thrilled to try them. She did however help me make them and was thrilled to have her hands covered in green goop! 

That’s good enough for me. I know it can be difficult getting kids to eat well and try green looking foods. I often tell them the green foods are “shrek” foods and sometimes, that seems to work. 

Which brings me to my pumpkin loaf. And basically anything I’ve ever baked before. My nieces have eaten every last of my baking crumbs, never questioning what it is or how it’s made. It looks good, sweet and chocolatey, so they eat it!

As much as I don’t want them indulging in sugar regularly (which is not really my choice since I’m not their parent), letting them enjoy my gluten free and dairy free treats every so often is a-ok in my books. Plus, educating my brother and sister in law on healthy ingredients and teaching them how they can health-ify just about any treat is good enough for me! 

When we know better, we do better and every opportunity that comes my way to educate my friends, family and clients on nutrition, I’ll take it! 

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!

So, let’s get to this delicious Paleo Spiced Pumpkin Loaf. Why paleo? Because it’s free of processed flours, is gluten free, dairy free and full of pure goodness. 

It’s a great holiday treat to whip up and bring to an upcoming party or event, or just make for your family and enjoy with your kids (whom I know will enjoy!). 


Paleo Spiced Pumpkin Loaf
Serves 6
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  1. 1 cup fine-ground blanched almond flour
  2. 1/4 cup coconut flour
  3. 1 teaspoon ground cinnamon
  4. 1/2 teaspoon baking soda
  5. 1/2 teaspoon fine-grain sea salt
  6. 1/2 teaspoon pumpkin pie spice
  7. 1/4 teaspoon ground cinnamon
  8. 3/4 cup coconut sugar
  9. 1/2 cup canned pumpkin puree
  10. 1/3 cup melted coconut oil
  11. 3 tablespoons almond or coconut milk
  12. 1 teaspoon vanilla extract or ground vanilla bean
  13. 4 large eggs
  14. 1/3 cup mini chocolate chips (optional)
  1. Adjust an oven rack to the middle position and pre-heat oven to 325 degrees. Line the bottom of a 9×5 inch loaf pan with parchment paper and set aside.
  2. Combine the flours, cinnamon, baking soda, salt, pumpkin pie spice, cinnamon, and coconut sugar in the bowl of a large food processor.
  3. Pulse 10 times or until mixed. Then, add the pumpkin puree, coconut oil, milk, vanilla, and eggs and process for 30 seconds or until combined. Scrape down the sides and process again if needed. Add in chocolate chips and pulse to incorporate into mixture.
  4. Use a rubber spatula to transfer the mixture to the lined loaf pan. Bake for 70-75 minutes or until a toothpick inserted into the center comes out clean.
  5. Let cool in the pan for 15 minutes. Use a knife to loosen the bread from the sides of the pan. Remove the loaf from the pan by lifting the parchment paper. Let cool completely before slicing and serving.
Holistic Wellness https://holisticwellness.ca/
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Foodie Fridays – Raw Lemon Cheesecake

I made this cheesecake for Easter weekend a few weeks ago and it was a serious hit!

I’m sometimes skeptical sharing a raw dessert with my family because well… they don’t normally eat raw cheesecake!

My family is used to “baked” desserts and still doesn’t really get the idea of raw or that a cake can be made from nuts and seeds and still be creamy and delicious. 

Well, I think this dessert convinced them! It was honestly so refreshing and is the perfect dessert to enjoy during the sunnier, warmer months. Ok… I think I’m holding back a little. Honestly, this cake is insanely good and I probably could’ve eaten the whole thing! We all went back for seconds and if you like lemon and coconut, well then you are going to looove this cake!

Last summer I whipped up a raw pecan pie and my family quite enjoyed that one too! You can get that recipe by clicking here. Seems like I’m winning them over one raw pie at a time!

Unlike most raw desserts, which tend to take a lot of time, this one was pretty easy. Aside from having to soak your nuts to help with the digestibility and let it sit in the freezer to set, actual prep time didn’t take long at all. 


Raw Lemon Cheesecake
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  1. 2 cups almonds, soaked for 4-8 hours
  2. 10 medjool dates, soaked in warm water for 2 minutes
  3. 1/2 tsp vanilla powder
  4. 1 tsp cinnamon
  5. 1/8 tsp sea salt
  1. 2 1/2 cups cashews, soaked for 4-8 hours
  2. 1 1/2 cup almond or coconut milk
  3. 1 1/4 cups fresh lemon juice
  4. 3/4 cup maple syrup
  5. 2 Tbsp lemon zest
  6. 1/8 tsp sea salt
  7. 3/4 cup coconut butter
  8. 3 Tbsp arrowroot starch
Strawberry Maple Fruit Sauce (optional)
  1. 3/4 cup fresh strawberries
  2. 2 Tbsp maple syrup
  3. 2 Tbsp fresh lemon juice
  4. Pinch of sea salt
  1. For the crust - place almonds in the food processor and process until finely ground, like crumbs. Add the dates, vanilla, cinnamon and sea salt and combine.
  2. Press down into the bottom of a 10-inch spring form pan.
  3. For the filling - place all of the ingredients, except the coconut butter and arrowroot starch, into a food processor and process until mixture is smooth. Add coconut butter and arrowroot and blend again for 1 minute, until everything is combined. The final mixture should be smooth and creamy.
  4. Pour the filling onto the crust and spread out evenly with a spatula. Cover the cake and freeze it for about 4-6 hours, or overnight.
  5. For the strawberry sauce - add all ingredients into a blender and blend until smooth. Store in a mason jar in the fridge until cheesecake is ready to serve and pour over each slice.
  1. *The strawberry sauce is optional but makes a delicious and refreshing addition to the cake. Plus it looks pretty poured over top. Alternatively, you can garnish your cake with lemon slices and a sprinkling of shredded coconut.
Adapted from Rawlicious
Adapted from Rawlicious
Holistic Wellness https://holisticwellness.ca/
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