Foodie Fridays – Sweet Potato, Beet & Arugula Detox Salad

This is a delicious and satisfying salad that not only fills you up as a main, but offers many nutritional and detoxifying benefits. 

Beets are incredible blood cleansers and contain naturally occurring nitrates, which are converted into nitric oxide in your body. Nitric oxide helps to relax and dilate your blood vessels, which not only improves your blood flow, but helps to lower blood pressure! Plus, they contain potassium and magnesium, two minerals that help to support heart health. 

Sweet potatoes are rich in carotenoids; plant compounds that protect your cells from damage. You can tell fruits and veggies are rich in these compounds by their colour. Yellow, orange and bright red are all indicators of antioxidant rich carotenoids. Sweet potatoes are also rich in vitamin E, an antioxidant that helps to support heart health, plus it’s an anti-aging vitamin that can keeps your skin young, vibrant and wrinkle free!

And believe it or not, sweet potatoes contain even more potassium than bananas! 

Now let’s talk about arugula. This peppery green is incredibly alkalinizing and supports liver detoxification. It belongs to the brassica vegetables (just like broccoli, brussel sprouts and cauliflower) and contains powerful detoxifying compounds such as sulforaphane and indole 3-carbinol. What does this even mean? Bottom line, it helps your liver to metabolize and breakdown excess estrogen, which in turn, helps to protect you against breast or ovarian cancer. Amazing right?

Many of my clients suffer with excess estrogen, otherwise known as estrogen dominance. Suffering with PMS, breast tenderness, excess weight, bloating and swollen lymph nodes can all be signs of estrogen dominance. It’s important to help flush this excess estrogen from your system to improve hormonal health and support the liver. This salad, along with other brassica vegetables and a lot of fiber can help you reduce excess estrogen and restore balance to your body. 

This salad can take minutes to prepare IF you have leftover roasted sweet potato and beets on hand. Two foods I typically like to roast a lot of to have on hand for easy, grab and go meals. Otherwise, roasting your veggies will take a little bit of time, but it’s so worth it! Be sure to make extra and keep them in your fridge to enjoy as leftovers. 

As with any salad, you can use whatever veggies you have on hand. It’s a great way to clean out your fridge. Feel free to get creative with this recipe by adding in cucumbers, celery, tomatoes or your favourite nuts and seeds. 

Happy Foodie Friday!

Enjoy your detox salad πŸ™‚

Sweet Potato, Beet & Arugula Detox Salad
Serves 2
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Prep Time
5 min
Prep Time
5 min
  1. 1 medium sweet potato, cut into 1-inch pieces and roasted*
  2. 2 medium beets, cut into cubes and roasted*
  3. 4 cups arugula or spinach
  4. 1/4 cup soft goats cheese, crumbled
  5. 2 tbsp hemp seeds
  1. 2 tbsp olive oil
  2. 1 tbsp balsamic vinegar
  3. 1 tbsp freshly squeezed lemon juice
  4. 1 tsp dried oregano
  1. Add arugula to a large bowl. Add in roasted sweet potato, beets and hemp seeds.
  2. In a small bowl, whisk together dressing ingredients. Drizzle over salad, add crumbled goats cheese and toss well.
  3. Divide among two plates and serve.
  4. *Roasting Sweet Potato - Preheat oven to 350 F. Cover baking sheet with parchment paper.
  5. Wash and peel sweet potatoes. (I personally like to leave the peel on, especially if buying organic). Cut into 1-inch size pieces. Place the cut sweet potatoes onto the baking sheet. Sprinkle with sea salt, pepper and some chill flakes (optional). Bake for 45-55 minutes or until soft and cooked through.
  6. *Roasting Beets - Remove stems and leaves from beets and wash. Wrap beets in foil. Bake in 350Β°F oven for about 1 hour or until vegetables are fork-tender. Remove from foil and let stand for 15 to 20 minutes or until cool enough to handle. Loosen skins from beets and cut into cubes. You can place the beets in the foil onto the same tray as the sweet potato to roast at the same time.
  1. *Candied walnuts, pecans, pumpkin seeds, or almonds would all make delicious and healthy additions to this salad.
Holistic Wellness https://holisticwellness.ca/
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A Note on Fat and Why You NEED to Make THIS Bacon recipe!

Bacon is good!

I’m sure you never thought you’d hear a nutritionist say that!?

Now you know I’m all about quality. When I say bacon, I don’t mean the generic kind you buy at just any grocery store that is loaded with nitrates and sodium.

I’m talking bacon that is free of all chemicals, preservatives, pesticides and herbicides. That kinda bacon. Go get your hands on that kinda bacon and get to cooking up this delicious recipe!

You will love the blend of salty and sweet in this delicious mix! Fall provides us with such an array of amazing, nutrient rich vegetables and not to mention, a variety of incredibly tasty apples. This recipe helps you utilize all that goodness into one pot!

I served this up with some roasted chicken thighs for a delicious and nutritious dinner.

Now…a quick note on bacon, and fat! You see, our bodies NEED fat. I don’t advise eating bacon everyday, as it is a saturated fat but still a GOOD fat as saturated is NOT the enemy! Fat and ‘high’ cholesterol foods, such as eggs, are needed for hormone development, cell membranes and most importantly, your brain!

In the paleolithic era, dating back tens of thousands of years ago (caveman styles), their diets were comprised of 75% fat (from fatty fish, meats, wild vegetables, eggs, nuts, seeds), whereas today, our fat intake is a mere 20%! Thats a huge difference.

Fatty fish and fish oil, coconut oil, hemp seeds or hemp oil, nuts, seeds, grass fed meats and grass fed butter; these are all superior choices of fat! I highly encourage you to include them in your diet.

Now…let’s eat some bacon! (although the picture may not do this recipe justice, I swear it’s delicious!)

Roasted Root Veggies with Apple and Bacon
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  1. 3 slices organic nitrate-free bacon
  2. 3-4 cups Brussel sprouts, cut into 4
  3. 1 medium sweet potato, diced and skin left on
  4. 1 apple, diced (I used a fuji apple)
  5. 1 tsp dried oregano
  6. 1 tsp dried rosemary
  7. 1 tsp chili flakes
  8. sea salt and fresh ground pepper
  1. Preheat oven to 400 degrees.
  2. In a large cast iron pan, cook bacon slices over medium-high heat. Once bacon is cooked, set aside. Reserve grease.
  3. In the same skillet over medium-high heat, sautΓ© sweet potato for 5 minutes in bacon grease. Transfer sweet potato to a large baking dish, add in chopped brussel sprouts, sprinkle with dried herbs, chili flakes, sea salt and pepper and roast for 25-35 minutes, until sprouts are slightly golden.
  4. About 10-15 minutes into roasting, add in chopped apple. Make sure not to overcook. In the last minute, dice bacon and stir into pan. Season with additional salt and pepper if necessary.
  5. *Alternatively, if your cast iron pan is large enough, you can add your brussel sprouts to the pan and roasted them with the sweet potato in the oven.
  6. Serve immediately on it’s own or along the side of a main dish.
Holistic Wellness https://holisticwellness.ca/

*recipe inspired by multiplydelicious.com


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Sweet Potato and Kale Quinoa Patties for Meatless Monday!

Powerhouse ingredients make up this incredible recipe! Actually, 3 of my most favourite foods, sweet potato, kale and quinoa! These hearty patties are filling and make a great substitute for a traditional burger. Their great as a breakfast pattie, a side for lunch, or a main at dinner- absolutely versatile. Next time I think I’ll try more savoury herbs instead of a curry kick, such as oregano, rosemary or thyme. Feel free to experiment with different spices and herbs and come up with your own concoction! Enjoy!

IMG_3221 Quinoa Patties


1 tsp coconut or olive oil

1 onion, diced

3 cloves garlic, chopped

1/2 carrot, shredded

2 cups kale, cut into small pieces

1/2 cup cooked sweet potato

1 cup organic canned adzuki beans, rinsed

1 1/2 cups cooked quinoa

2 tbsp gluten free all purpose flour

2 tsp lemon juice

1 tsp chili flakes

1 tsp cumin

2 tsp curry powder

Salt and pepper, to taste


  1. In a saucepan, melt coconut oil over medium heat. Add onion and garlic and sautΓ© until translucent, about 4-5 minutes. Add carrots and kale, sautΓ© for an additional 4 minutes.
  2. In a food processor or blender, puree beans and yam.
  3. Combine all ingredients in a mixing bowl. Mix well.
  4. Measure into 1/3 cup portions and press into patties*.
  5. Bake at 375 degrees for 25 minutes.

* Make into bigger patties for a burger substitute


Health & Abundance,

Samantha xoxo

Recipe adapted from – http://myvega.com/blog/2013/celebrate-international-year-quinoa



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Adzuki Bean, Sweet Potato and Kale Stew + Almond Avocado Cacao Power Shake for Meatless Monday

One pot veggie filled meals are the best! They are loaded with nutrition, great for experimenting with flavours and great for freezing! This simple stew is a perfect weeknight meal and great for those chilly nights, which I hate to admit but fall is officially upon us in just a few days. I love the bounty fall has to offer- pumpkins, squashes, rich greens…mmmm….I can’t wait! Looking forward to sharing many more fall inspired recipes with you this coming season! πŸ™‚ Enjoy!

Adzuki Bean, Sweet Potato and Kale Stew

1 can organic adzuki beans
1 large sweet potato, cut into cubes
2 tbsp coconut oil
1 onion, chopped
1 clove garlic, chopped
1 cup vegetable stock
1 tsp ground cumin
2 tsp turmeric
2 tsp dried oregano
1 tsp chili flake (optional)
pinch of cayenne (optional)
2 tsp sea salt or herbamare
1 bunch kale, chopped

Saute onion and garlic in coconut oil on low heat until onion is translucent. Add all spices and gently mix together. Add stock and sweet potato and let simmer for 10 minutes. Add beans, salt and simmer another 1o minutes. Layer kale on top of stew and put a tight fitting lid on top. This will help to steam kale. Let steam for 5 minutes or so, until kale is bright green and slightly crisp. Remove for heat and serve. **Depending on thickness of sweet potato cubes you may need to cook a few minutes longer or until desired texture is reached.

Almond Avocado Cacao Power Shake
This shake is loaded with antioxidants, energy, protein and fat! It’s a great breakfast shake when your on the go and need a much needed boost of nutrition and deliciousness!

1 cup coconut water
1 cup almond milk
1 scoop vanilla protein powder (optional)
2 heaping tbsp cacao powder
1 tbsp maca powder
1/2 avocado
3 medjool dates
1 tsp vanilla extract
1 heaping tbsp almond butter

Place all ingredients into a high speed blender.

Happy Meatless Monday!

Health & Abundance,
Samantha πŸ™‚

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