Foodie Fridays! The Best Ever Kale Caesar Salad

Feed me some leafy greens and I’m one happy girl! I eat them so frequently you’d think I’d be sick of them by now. 

In fact, even as a little girl I loved Kale. My grandmother used to use it in many dishes, sautรฉed with lots of garlic, and my mom makes this amazing Caldo Verde Portuguese soup. It basically means collard green soup and it is my favourite! 

Collard greens, swiss chard, kale and other cruciferous veggies like broccoli and brussel sprouts are so incredibly detoxifying, support liver health and supply you with an incredible amount of magnesium.

Plus, they are rich in antioxidants, contain anti-inflammatory benefits, cancer protective compounds and cholesterol lowering properties. How ahhhmazing is that? But wait… there’s more! Kale also contains vitamin A, vitamin C, vitamin K, vitamins B1, B2, B3 and B6, plus omega 3 and 6 fatty acids, fiber, iron and potassium. 

So if you’re not eating kale by now, you better start! In fact, when I hear people say how they don’t eat any veggies or would never even consider trying kale, it breaks my little (big) heart. I know what eating nutrient rich food can do for your health and without these magnificent greens in your life, you’ll be suffering with inflammation, brain fog, sleeplessness, anxiety, pms, hormonal imbalances and lack of energy. Who wants that?

Which brings to my creamy, leafy, amazing, kale caesar salad. I’m gonna say it’s the best ever (because it is) and so ridiculously delicious that you’ll want to make it all the time! Or at least it may start to replace your traditional caesar salad recipe. 

There’s just something about caesar salad. For me, it’s the creaminess. I so regularly make olive oil, lemon and balsamic dressing that it just gets kind of boring and unexciting. 

This caesar dressing is perfect as a dip for veggies or even used as a spread on sandwiches. 

So before we get into this amazing recipe, let’s have a quick chat about massaging kale. Yes, I said massage. I’m sure you’ve heard of this before, right?

Well, curly kale (which is what I use in this recipe) can be a little on the tough side. To break it down and to allow for your body to absorb and assimilate all of the vital minerals and nutrients, you first need to massage your kale with a little bit of olive oil, lemon and sea salt. 

It’s easy. Before you make the caesar dressing, wash and de-stem your kale. Add it to a large bowl and drizzle 1-2 tablespoons of olive oil, a squeeze of lemon juice and a sprinkling of sea salt. Then massage. Use your hands to really get in there and soften up the leaves. You’ll want to do this step as it lends a much nicer texture to the kale, making it more enjoyable to chomp on. 

Then, let it sit while you make your dressing. 

So now, onto the goodness! 

Enjoy ๐Ÿ™‚ 

Kale Caesar Salad
Serves 2
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
  1. 5-6 cups (1 large bunch) raw kale, massaged (see above)
  2. 2 tablespoons hemp seeds
  3. 1 tablespoon nutritional yeast
  4. Organic or homemade croutons (I use the sprouted croutons from LIVE ORGANIC FOODS), this is optional
  1. ยฝ cup raw cashews, soaked overnight or for 4 hours
  2. 1 tablespoon tahini
  3. 1 cup water
  4. 3 tablespoons nutritional yeast
  5. Juice of 1 large lemon
  6. 3 garlic cloves
  7. 2 teaspoons dijon mustard
  8. Black pepper & sea salt to taste
  1. Massage kale in a large salad bowl and set aside.
  2. Add all caesar dressing ingredients into a food processor and blend until well combined. You may need to add more water, depending on the consistency you like.
  3. Add dressing to salad and top with hemp seeds, nutritional yeast and croutons.
  1. *You can always step it up a notch and add some parmesan cheese and bacon to this recipe. I've done it many times and it's delicious! You can also serve this with some grilled or poached chicken or salmon for a healthy nutrient packed lunch!
Holistic Wellness https://holisticwellness.ca/
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Energizing Blueberry Spinach Smoothie

This smoothie contains quite the powerhouse nutrients, like calcium and magnesium from spinach, antioxidants from blueberries, heart healthy fats from chia and plant based hemp protein.

If you’re like me (and like most nutritionists out there), you’ll notice that we have a thing for our green smoothies! Honestly, I just can’t get enough of them.

I am SO happy that spring is in the air and the warmer temperatures are upon us. This really gets me into green smoothie mode! I have a hard time preparing cold smoothies in the winter. Especially with -20 temperatures, it’s hard to want to start your day with something so chilly.

I find it so interesting that my body naturally adjusts to the weather. As soon as the weather gets warmer I naturally crave more salads, raw foods and smoothies and juices. During the winter I am a sucker for soups and stews and heartier meals. Do you find this with yourself as well?

On April 13th I’ll be launching my Spring Detox and I am so excited to share with you the incredible spring menu I’ve prepared. the recipes are light, delicious and incredibly detoxifying. It’s important to give our bodies the right nutrients as we switch from winter to spring and I’ve put together the perfect plan to help you do so. Be sure to sign up for our newsletter (sign up to the right) to receive all the details as to when the detox will be launching. 

Our 21-day meal plan and recipe guide is over 70 pages! It’s full of nutritious and healthy recipes, plus I’ve put together amazing bonuses, like our Spring into Exercise Guide, our 30 page Complete Guide to Detoxing (full of detox tips and tricks and liver cleansing info) and so much more! Can you tell I’m excited ๐Ÿ™‚ 

In the meantime, whip up this delicious and detoxifying blueberry spinach smoothie and supercharge your body with nutrients.

Happy Sipping!

Energizing Blueberry Smoothie
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  1. 1/2 cup wild frozen blueberries
  2. Half a banana or 1/4 avocado for creaminess
  3. 2 large handfuls of organic spinach
  4. 2 cups water coconut water
  5. 1 cup almond milk
  6. 1 scoop vanilla hemp protein powder
  7. 1 tbsp chia seeds
  8. 3-4 ice cubes (optional)
  9. 1 tsp cinnamon
  1. Blend together in a high speed blender.
Holistic Wellness https://holisticwellness.ca/
Samantha ๐Ÿ™‚

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Broccoli Avocado Detox Soup

Broccoli is one vegetable that I don’t enjoy eating. It’s true. 

Serve it in a soup however, and I’ll eat it. 

With all the fiber and incredible health benefits, like supporting the liver and detoxing excess estrogen out of your system, how could you not want to eat it! This veggie is truly beneficial for health. So if your not a broccoli lover like me, please find a way to enjoy it. Maybe this soup will be the trick?

You can whip this soup up in 15 minutes. It really is a fuss-free soup to make. Its loaded with hormone balancing fats, immune supportive vitamin C, plus iron, magnesium, calcium and fiber. 

Avocado lends the perfect creaminess to this soup without having to add any cream. So for all the lactose intolerant and non-dairy drinkers out there, you can enjoy a creamy broccoli soup minus the dairy! 

So eat up and stay warm. It’s chilly out there ๐Ÿ˜‰

  • Broccoli Avocado Detox Soup
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    Prep Time
    5 min
    Cook Time
    10 min
    Total Time
    15 min
    Prep Time
    5 min
    Cook Time
    10 min
    Total Time
    15 min
    1. 1 Tbsp coconut oil or grass-fed butter
    2. 1 medium yellow onion, diced
    3. 3 cloves garlic, minced
    4. 1/4 tsp red pepper flakes
    5. 4-6 cups chicken or vegetable broth (enough to cover the broccoli)
    6. 1 head broccoli, trimmed and chopped (about 6 cups)
    7. 2 cups baby spinach
    8. 1 avocado, chopped
    9. Sea salt and freshly ground black pepper
    1. Heat oil in a medium pot over medium heat. Add onion, garlic, and pepper flakes and cook, stirring, until tender, 6 to 8 minutes. Add broth and bring to a boil. Add broccoli and cook, covered, until bright green and tender, about 3-5 minutes.
    2. Season with salt and pepper.
    3. Remove from heat, and stir in spinach.
    4. Transfer soup to a blender and puree with avocado.
    5. Adjust seasonings and garnish with fresh pepper.
    Holistic Wellness https://holisticwellness.ca/
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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 ๐Ÿ˜‰ 

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 ๐Ÿ˜‰ 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
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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. 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 ยฝ 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 https://holisticwellness.ca/
 Happy Cooking!

Samantha xo


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My Favourite Morning Smoothie

I’m pretty obsessed with my green smoothies in the morning. Over the years as I was constantly revamping my diet and trying new super foods, I gravitated towards making a green smoothie because it was 1. easy to thrown all my ingredients into a blender and drink it and 2. it’s just damn tasty and it makes me feel like a rock star!

Don’t you want to feel like a rock start? 

I’m always asked what kind of blender and juicer I use…

Blender – Vitamix (which I’ve had now for almost 10 years!)
Juicer – Omega (which I got almost 2 years ago and love)

But I love my vitamix more only because it’s less hassle to clean ๐Ÿ™‚

Butโ€ฆ juicing is better, right? Or is blending?

Another question I get asked often. 

With blending you preserve all the fiber and juicing you extract all the fiber. That’s why its a juice. The pulp is separated and you’re left with a pure, clean juice. Obviously you want to juice veggies to obtain the most nutrients content that will supercharge your cells upon drinking. Due to the fiber being removed, the absorbability of a juice is much faster. 

As for blending, the pulp is kept in tact and you drink it. Nothing wrong with that! The pulp/fiber will help slow the release of sugar into your bloodstream and is more satiating. 

So..which one is better? I say do both! Personally, I include both smoothies and juices in my diet. If I’m heading out the door to a meeting or off for a super busy day, I’m probably not going to juice. It’s not as filling and my tummy will be wanting to eat soon after. In this case, I’d rather make a smoothie and load it with fruits, veggies, protein, fiber and healthy fats. This is filling!

But what if you combine the two?? Yup! Combine them!

That’s what I’ve started to do and I’m officially obsessed with this blend. It’s so fuelling, energizing, invigorating, healthy, nutritious and yummy!

Due to my juicer being low speed, it prevents oxidation and the juice can actually be stored for up to 72 hours. So what I like to do is make a big batch of fresh pressed juice, use some right away, and then store the rest in the fridge overnight to use again tomorrow. 

Bonus is that I don’t have to juice everyday, but I get to enjoy the benefits.

Image 6

So here’s what I’ve been juicing, which I use as a base for my smoothie:

Juice (makes 4-5 cups)

  • 2 large cucumbers
  • 5 celery stalks
  • 2 carrots
  • 1 inch piece of ginger root
  • 1 lemon

I add 1-2 cups of this to my vitamix blender and add in:

  • Half a banana
  • Handful of mixed greens (spinach, kale, etc)
  • 2 tsp spirulina powder
  • 1 tbsp hemp seeds
  • 2 tsp chia seeds
  • 1 tbsp almond butter
  • 1/4 avocado (optional, but adds extra creaminess)
  • 1 cup spring water (optional, depending on your preference of thickness)

Blend together and enjoy!

Your energizing Juice-Smoothie! It’s loaded with silica, potassium, omega 3’s, protein, vitamin B12, vitamin C, fiber, beta-carotene and vitamin E. It doesn’t get any better than that. Plus, it tastes SO good!

Happy Juicing and Blending!

P.S. If you’re looking for more delicious and energizing smoothie recipes, My Qualitarian Cookbook is full of them! From juices to smoothies and healing elixirs, you’ll find a ton of nourishing and healthy recipes. Check it out HERE. 

Samantha xoxo 






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Raw Chocolate Gluten Free Torte

This decadent torte came together on a whim! It’s so easy to make and and is incredibly delicious. Plus, it’s gluten free, dairy free and vegan friendly! Oh and did I mention, requires NO baking at all! It’s raw!

I posted it online and had a ton of people ask for the recipe. Due to this recipe coming together on the fly, the photo really doesn’t do it justice and if I had more time, I would have preferred to use a smaller pan for the crust.

I used a 9-ince springform pan, but initially wanted to use a pie dish. I just couldn’t find mine! So I opted for the springform. If you have a pie dish, I would recommend using that as it will give the crust some texture and design around the edges. Regardless, any pan or baking dish you decide to use, this recipe will taste just as yummy. Just be sure your pan isn’t too big. An 8-inch pan would have been perfect for this crust.

Image 4

Raw Chocolate Torte

Ingredients for crust

  • 1 1/2 cups almond flour
  • 1/4 cup walnuts
  • 1 tsp. cinnamon
  • 3 Tbsp. maple syrup
  • 3 Tbsp. coconut oil
  • 1โ„4 cup raw cacao powder
  • pinch Himalayan sea salt

Ingredients for filling

  • โ€จ1โ„2 cup raw cacao powder
  • 1/2 tsp. ground vanilla bean
  • 1 tsp ground cinnamon
  • 3 Tbsp. coconut oil
  • 3/4 cup maple syrup
  • pinch Himalayan sea salt


For the crust, process all ingredients in a food processor until blended, and press into the bottom and sides of a tart tin, pie dish or springform pan. I used a springform pan and really had to press and thin out the crust to fit the whole pan. An 8-inch pan may work better. Freeze the crust while you prepare the filling. Process all filling ingredients in a food processor until combined and smooth.

Remove the crust from freezer and pour the filling mixture into the crust. Return to freezer until the mixture is set (at least an hour). Remove 5 minutes before serving, and return any leftovers to refrigerator or back to the freezer. Top with cacao nibs, berries or shredded coconut.

Due to having to press and thin out the crust, I quite liked how this torte turned out. I would slice tiny slivers of this cake and it made for the perfect guilt free treat!


Samantha xoxo

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Chocolate Chip & Cinnamon Banana Bread – Paleo Style

Chocolate. Cinnamon. Bananas. What a combo!

I love baking, as you know, and it’s been a while since I whipped up a banana bread. Let alone, a gluten free, grain free, dairy free banana bread, with NO added sugar!

This bread is DA BOMB! It’s so full of flavour and free of many allergens.

I got the idea from Make Ahead Paleo to include a cinnamon-y topping. I’ve never done this in the past and couldn’t resist testing it out! This delicious “crust” added the perfect sweetness. I highly suggest you test it out! I guess you could say there is some added sugar, since it’s included in the topping, but you can feel free to omit this.

So let’s get baking! Hope you enjoy this recipe as much as I do ๐Ÿ™‚Image 3


Paleo Chocolate Cinnamon Banana Bread
Makes 1 LoafIngredients:

1 ยฝ cups almond flour
1/3 cup coconut flour
1/3 cup arrowroot starch
2 tbsp ground flaxseed
2 tsp cinnamon
1 tsp ground vanilla bean
ยฝ tsp sea salt

3 large ripe bananas
4 eggs
1/3 cup hemp milk (almond or coconut work well too)

1 cup chocolate chips (I use Enjoy Life brand)
ยฝ cup walnuts (optional- I didnโ€™t use any)

1 tbsp coconut sugar
ยพ tsp cinnamon
1 tbsp almond flour

Preheat oven to 350 F. In a small bowl combine all DRY ingredients. In a large bowl combine all WET ingredients using a hand mixer. Mix until bananas are well combined and mixture is fluffy. Add DRY ingredients into WET and stir until fully incorporated. Stir in EXTRAS. I used chocolate chips. Grease a loaf pan with coconut oil and pour in batter.

In a small bowl combine TOPPING ingredients and sprinkle evenly on top of loaf. Bake for 55-60 minutes or until center is set and a toothpick comes out clean. Remove from loaf pan and let cool for 10 minutes before slicing.

Serve with grass fed butter or your favorite nut butter. YUM!

Enjoy xo

To your AMAZING Health and Abundance,

Samantha xoxo

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Gluten Free Carrot Pumpkin Muffins

Gluten free, dairy free and NO added sugar!

These muffins are as clean as you can get! But don’t be fooled. They are loaded with flavour!

I pretty much like just about anything with Pumpkin. From pie, to cookies, to pancakes, even to smoothies, I use pumpkin pretty frequently in my recipes. Be sure to always purchase organic canned pumpkin. Not pumpkin pie filling. Otherwise, you’ll be loading up on a ton of sugar and preservatives.

These muffins are perfect for when that 3pm energy slump starts to hit. My energy slump generally hits me around 5pm. It’s that time of day when I typically head to the gym, but my mind is overwhelmed with all the work I need to do. Plus, I get home from work and just want to play with my cat! At this point, the gym doesn’t seem so exciting. Then that hunger pang kicks in! A few bites of these delicious muffins topped with some almond butter and I’m back in the game!

Gym time, go time and my flavour buds are fuelled! I’m ready to go!

Hope you enjoy these the next time your energy slump kicks in ๐Ÿ™‚

Image 4

Carrot Pumpkin Muffins
(recipe adapted from 21 Day Sugar Detox)

*Feel free to add in 1/4 cup of raisins, cranberries or cherries for a little extra sweetness.


      • 6 eggs, beaten
      • ยผ cup canned pumpkin
      • ยฝ cup coconut oil, melted
      • 1 tsp ground vanilla bean or extract
      • Half a banana, mashed
      • ยฝ cup coconut flour
      • Pinch sea salt
      • ยผ tsp baking soda
      • 1 tsp pumpkin pie spice
      • 2 tsps cinnamon
      • 3 cups grated carrots (approximately 3-4 carrots)


    • Preheat oven to 350 F. In a large bowl, whisk together the eggs, pumpkin, oil, vanilla and banana. Stir in coconut flour, salt, baking soda, pumpkin pie spice and cinnamon. Stir until well combined. Gently fold in grated carrots.
    • Line a muffin tray with parchment paper muffin liners. Scoop ยผ cup of the batter into each muffin cup. Bake for 35-40 minutes or until the muffins are golden brown and a toothpick comes out clean.

Happy Baking

Health & Abundance,
Samantha ๐Ÿ™‚


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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 addโ€ฆ.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 ๐Ÿ™‚

Now onto the goodness…

Image 2

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

  • 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)
  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 8ร—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 8ร—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.


Guaranteed you’ll go back for secondsโ€ฆand thirds ๐Ÿ˜‰

To your Good Health & Abundance,

Samantha xoxo

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