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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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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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 sautรฉ until translucent, about 4-5 minutes. Add carrots and kale, sautรฉ 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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Wild Blueberry Smoothie & Temple Rice Bowl with Hummus & Mixed Herbs for Meatless Monday!

I’m loving the new Vega One Nutritional shake! For those of you who know me well, you know I love my morning shakes! My morning feels complete when I start with a delicious smoothie and this new shake has got me very excited to start my day! Vega One is gluten free, dairy free and soy free and loaded with probiotics and mineral rich greens. This is the perfect protein to add to your smoothies. This recipe is simple and easy to make and the perfect on-the-go breakfast. I’ve also included a simple recipe from one of my favorite restaurants downtown, FRESH. I love this restaurant and their recipe books! They serve up some truly delicious vegetarian/vegan fare that is oh-so-good! This rice bowl is truly nourishing and satisfying and very simple to make! If you don’t have all the ingredients on hand, it’s easy to substitute other veggies. Or feel free to add some grilled tempeh for added protein. That’s the joy of cooking, taking any recipe and making it own! Enjoy!

Wild Blueberry Smoothie

2 cups spring water (add more or less water, depending on consistency you prefer)
1 cup frozen wild blueberries
1 scoop Vega One vanilla chai
1 tbsp hemp or chia oil
1 tsp chia seeds
1 tsp ground cinnamon
1 tsp vanilla extract
4-5 ice cubes

Blend together and Enjoy!

Temple Rice Bowl

1/3 cup water
4 baby bok choy, cut in half lengthwise
7 tbsp olive oil
4 tbsp tamari
8 wedges tomato
4 cups cooked brown basmati rice
2 tsp mixed herbs
1 cup hummus (organic store bought or recipe below)
2 cups sunflower sprouts
2 tbsp hulled hemp seeds
4 slices red onion, chopped
2 lemon wedges, for garnish

Put the water in a wok or skillet over high heat. Add the bok choy halves and cover. Steam until bok choy is almost tender. When water evaporates, add 1 tbsp olive oil, 1 tbsp tamari and tomato wedges. Saute 1 minute until the bok choy is tender, then set aside. Divide cooked rice between 2 large rice bowls. Mix remaining 6 tbsp olive oil and 3 tbsp tamari together. Add mix herbs, divide and drizzle over rice. Place hummus in the middle of each rice bowl, and arrange the bok choy around the edges. Top with sunflower sprouts, hemp seeds and red onion. Garnish with lemon wedges and serve.


2 cups canned or cooked chickpeas
3 cloves garlic
2 tbsp tahini
4 tbsp lemon juice
1/2 tsp sea salt
1 tbsp filtered water

In a food processor, puree all ingredients. Add more water if necessary to get the consistency you like.

Mixed Herbs

1 tbsp each of dried :
1 1/2 tsp dried rosemary
1 1/2 tsp dried sage

Combine all ingredients in a bowl. Mix well.

Happy Monday! Enjoy these delicious recipes!

Health & Abundance,
Samantha ๐Ÿ™‚

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Cinnamon Cashew Smoothie & Zucchini-Tomato Gratin for Meatless Monday

Delicious Cashews! Containing a much lower fat content than most other nuts and high amounts of oliec acid also found in olive oil; Cashews are a heart healthy nut! 1/4 cup of cashews provides you with a great dose of copper, magnesium, manganese and….. drum roll please….., lots of tryptophan!! This essential amino acid…let’s say it together now, “TRYPTOPHAN” helps to stimulate serotonin, our oh-so-feel-good hormone. Most anti-depressant drugs work by stimulating serotonin in the brain, while tryptophan can do this naturally. Amazing how mother nature works! Sooo…..what to do with cashews you ask?! Well….I came up with one delicious smoothie recipe that I’m sure will please your taste buds!

Cinnamon Cashew Smoothie
The ingredients in this smoothie work to balance blood sugar, stimulate blood flow, balance mood and anxiety and protect your precious heart!

1/4 cup soaked cashews (for at least 4hrs, or overnight)
1 tbsp organic ground cinnamon (more or less, depending on preference)
1 tbsp organic ground ginger (more or less, depending on preference)
1 tsp yacon syrup
1 tsp hemp or chia oil
2 cups spring water
1/2 cup non-dairy milk

Blend all ingredients together in a high speed blender and Enjoy!

Zucchini-Tomato Gratin (recipe courtesy of Vegetarian Times)
An easy and delicious recipe full of lycopene! Try salting and draining the zucchini and tomatoes before baking, to prevent them from releasing excess moisture, so the gratin stays firm, not soggy.

1 1/2 lb. tomatoes, cut into 1/4-inch-thick slices
2 medium zucchini (1 lb.), cut into 1/8-inch-thick diagonal slices
1 Tbs. plus 1 tsp. olive oil, divided
4 garlic cloves, thinly sliced
2 Tbs. roughly chopped kalamata olives
1/4 cup thinly sliced basil leaves
3/4 cup grated Parmesan cheese (1 1/2 oz.), divided

Drape tomato slices over colander, sprinkle with sea salt, and let drain 45 minutes. Spread zucchini on baking sheet, and sprinkle with sea salt. Let stand 30 minutes to sweat out excess moisture. Rinse well, and pat dry. Preheat oven to 375ยฐF. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Sautรฉ zucchini 3 to 4 minutes, or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more oil between batches. Layer half of zucchini slices in 8-inch-square baking pan. Top with half of tomatoes. Sprinkle with half of garlic, 1 Tbs. olives, half of basil, and ฤฑ/4 cup Parmesan cheese; season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, garlic, olives, and basil. Drizzle top with 1 Tbs. oil, and sprinkle with remaining 1/2 cup cheese. Cover with foil, and bake 10 minutes. Remove foil, and bake 20 minutes more, or until cheese is melted and gratin is bubbling. Let stand 5 minutes before serving.

Hope you enjoy these Delicious recipes!
Happy Monday!

Health & Abundance,
Samantha ๐Ÿ™‚

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Chocolate Fudge Walnut Brownies Under $7 & Rice Noodles with Mixed Greens for Simple Meatless Monday Goodness!

Happy Family Day Everyone! Hope today is a day full of family fun! And what better to way to enjoy a day off then to bake up some sweet goodness! Inexpensive sweet goodness that will take you 30mins! Now…before we get into ooey gooey details, I must explain that when I bake…I bake from scratch! All ingredients as natural and organic as possible, the best flours, I try to omit as many common food allergens as possible, and still manage to produce a delicious sweet treat that is damn good! HOWEVER….I’ve been hearing all about a pre packaged chocolate brownie mix that is gluten free, corn free, GMO free AND made in Canada. I just HAD to try it! And let me tell you sweet friends o’mine…it was AmAZiNg! So, I can’t take full credit for this recipe, as most of it was done for me, but I did add my own nutritionista flair to the mix ๐Ÿ˜‰ Onto the recipes…………

Ingredients: organic cane sugar, brown rice flour, white rice flour, potato starch, natural cocoa, chocolate chips, aluminum free baking powder

Ooey Gooey Chocolate Fudge Walnut Brownies

Entire bag of Purest chocolate fudge brownie mix
2 large eggs
1/2 cup melted butter (I used 1/2 cup coconut oil instead)
1 tsp vanilla extract
I added – 1/3 cup chopped raw walnuts

Preheat oven to 350. Lightly grease a 8×8 inch pan. In a large mixing bowl, beat the eggs and vanilla extract together, slowly add melted coconut oil and continue to beat for one minute. Add entire bag of brownie mix to the wet ingredients and beat until combined into thick batter. Add chopped nuts and mix. Spread batter over prepared pan and bake for 30 mins. Remove from heat and completely cool. Freezes well!

Rice Noodles with Mixed Greens (adapted from 30 Minute Vegan)
This is the perfect dish for sneaking in those calcium rich liver loving greens!

4 ounces uncooked rice stick noodles
2 tbsp brown rice vinegar
2 tbsp agave nectar
1 tbsp peeled and minced ginger
2 cloves garlic, minced
1/4 cup tamari
1 tbsp diced red chile, or tsp cayenne (optional)
3 cups thinly sliced organic mixed greens (swiss chard, kale)
1 medium sized carrot, grated (1 cup)
1/4 large cucumber, cut into half moon
handful sunflower or mung bean sprouts
2 tbsp thinly sliced green onion
1/2 cup minced fresh cilantro
1/2 cup minced fresh Italian parsley
1/4 cup minced fresh mint
sea salt

Cook rice noodles according to package directions. Combine vinegar, agave, ginger, garlic, tamari, and chile. Whisk well. Place greens, carrots, cucumbers, sprouts, green onion, all herbs and salt in a bowl and toss with half the vinegar mixture. Toss the rice noodles in the remaining mixture. Layer the noodles down on a plate or bowl first and top with the veggies. *If you are storing this dish for later, it would be a good idea to add only enough dressing to the noodles as needed to keep them moist, so they won’t get sticky. The rest should be stored separately from the vegetables, or the greens will become soggy and wilted.

** Top this dish with chopped toasted almonds, or toasted sesame seeds
** Experiment with other veggies- mushrooms, eggplant, zucchini
** Freshly squeezed lime juice could work in place of brown rice vinegar

Happy Healthy Fun Family Day!

Health & Abundance,
Samantha ๐Ÿ™‚


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Grilled Maple Toast w/ Apples and Almond Butter & Quinoa and Kale Stuffed Tomatoes

The weather always seems to be chilly during this long weekend; a reminder that our summers are short lived and the fall season is shortly approaching. But with fall comes an amazing bounty of incredible vegetables that I just can’t wait to cook with! In the meantime, I’m still loading up on fresh tomatoes from the garden, and local dark leafy greens like kale, used in my ultra satisfying stuffed tomato recipe!

As for brekkie…I’ve got you covered! How does grilled maple toast with almond butter and apples sound!? How about AMAZING!?! Well they are! Best of all, it’s a heart healthy, fiber filling, sweet treat that is super kid friendly for back to school breakfasts or works great as a packed lunch.

Grilled Apple-Almond Maple Toast

2 slices organic sprouted grain bread
Half an apple, thinly sliced
1 tbsp almond butter
1 tsp maple syrup
Dash of cinnamon

Spread almond butter onto bread slices. Top one slice with sliced apples, drizzle with maple syrup and sprinkle with cinnamon. Place second slice of bread on top and grilled using a sandwich maker or grill pan. Feel free to swap out apples for other fruits. Bananas and peaches would work well, apple or cashew butter would be a good swap for almond butter, get creative!

Quinoa and Kale Stuffed Tomatoes

2 large organic heirloom tomatoes, cored
1 cup quinoa, cooked
1/2 cup broccoli florets
4 dinosaur kale leaves, cut into fine ribbons
1/4 red onion, finely diced
3 cloves garlic, minced
Splash Tamari
Himalayan sea salt
1 tbsp olive oil
Handful toasted pine nuts (optional)
Goat cheese (optional)

1. Cook quinoa in 2 cups water with a pinch of sea salt, first rinsing quinoa well in a fine sieve
2. In a frying pan, heat olive oil and sautรฉ garlic, onion, broccoli and kale. When kale and broccoli turn a nice dark green, add a splash of Tamari, stir through and remove from heat
3. When quinoa is cooked (12-15 mins), add it to the veggies and mix through.
4. Hollow out center of 2 large organic tomatoes and add quinoa/veg mixture. Feel free to pop the tomatoes into the oven for ten minutes to heat through, or eat as is.
Optional- add toasted pine nuts and crumbled goat cheese to stuffed tomatoes for an extra touch and deliciousness!!

This recipe is great for entertaining friends at a dinner party as it looks elegant on a plate!

Happy Labor Day Weekend!
Have a Happy and Healthy Meatless Monday!

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Pineapple Edamame Rice & Deliciously Sweet Thumbprint Cookies for Meatless Monday

Happy Monday Meatless followers! I hope my recipes are keeping you interested and nourished! I’ve got two yummy recipes that are definitely at the top of my list, and I’m sure you will enjoy them just as much as I do! I’ve adapted both recipes from the Whole Foods market cookbook, made my own little tweaks, and I must say; I think I made them even BETTER!

Pineapple is definitely one of my favorite fruits. Aside from being amazingly juicy, it contains a natural enzyme called bromelain, which is typically extracted from the stem of the fruit, as well as the juice. Most digestive enzyme formulas contain bromelain in their ingredient list. Bromelain is known as a proteolytic enzyme, which means it is helpful at breaking down and digesting proteins. This meal is bursting with incredible fresh summer flavor. It contains the perfect zing, from fresh ginger and a healthy dose of monounsaturated fat from avocado. It’s also a great way to use up left over brown rice.

Pineapple Edamame Rice


3/4 cup low-sodium vegetable broth
1 tablespoon finely grated ginger
2 tablespoons brown rice miso or light yellow miso
4 cups cooked brown rice (long grain rice or quinoa would work well too!)
2 cups shelled edamame

1 1/2 cups chopped fresh pineapple

1 avocado, chopped

1/4 cup chopped mint

1/4 cup chopped cilantro


In a large, deep skillet, bring broth and ginger to a simmer over medium high heat; simmer for 2 minutes. Remove skillet from heat and whisk in miso. Return to heat, add rice, edamame and pineapple, toss gently and cook until liquid is absorbed and rice is hot throughout, 3 to 5 minutes more. Stir in cilantro, mint, avocado and serve.

These sweet treats are fun to make and are quite versatile! You can use any flavor jam you like, or for extra sweetness, use organic chocolate wafers or chocolate chips in place of jam. This recipe, unlike the original one, contains no butter, no eggs, and has a healthy dose of fiber!

Jam Filled Thumbprint Cookies


1 cup almonds or pecans
1 cup rolled oats
1 cup whole wheat pastry flour or spelt flour
1/2 cup safflower oil
1/2 cup maple syrup or brown rice syrup
1/4 teaspoon sea salt
Fruit juice sweetened jam (I love Crofters strawberry or apricot jam!)


Preheat oven to 350ยฐF. Put almonds and oats into a food processor and pulse until coarsely ground. Transfer to a large bowl and add flour, oil, syrup and salt. Stir to combine well. Roll walnut-sized balls of the dough in the palm of your hand to form each cookie, then arrange on 2 large baking sheets, spacing cookies 2 inches apart. Press your thumb gently down into the center of each cookie to make an indentation. Spoon a teaspoon of jam into each indentation.

Bake cookies until golden brown and just firm around the edges, 15 to 20 minutes. Transfer to a rack to let cool completely, then serve immediately or store between layers of waxed paper in an airtight container.

Hope you enjoy these Meatless Monday recipes!


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3 Delicious Recipes for Meatless Monday!

Ready for another Meatless Monday?? I sure am, especially with the recipes I’ve posted below! Being the foodie that I am, I have quite the abundant amount of cookbooks and foodie magazines! I love spending a Sunday afternoon flipping through books and finding recipe inspirations for the week. Two of the three recipes below are from the Everyday Food magazine (which I now order through the web and download to my iPad!! Too cool!) I absolutely love these recipes and they are perfect for meatless Monday! As for the smoothie, this is incredibly delicious and you can find fresh cherries at almost every grocery store now!

Cherry Almond Smoothie

Almond milk, creamy almond butter and sweet cherries provide both carbohydrates and protein, everything you need to start your morning right!


2 cups unsweetened almond milk
1 (10-ounce) package fresh or frozen cherries
1/4 cup creamy raw almond butter (I love Nuts to You brand)

Put all ingredients into a blender and purรฉe until smooth. Pour into glasses and serve.

Edamame and Tofu Dip


1 1/2 cups frozen shelled edamame (8 ounces)
1/4 cup silken tofu
1/4 cup fresh mint leaves
1 1/2 teaspoons lemon zest, plus 1 tbsp lemon juice
1 garlic clove
coarse sea salt and ground pepper


Cook edamame according to package instructions. Transfer edamame to a food processor, along with tofu, mint, lemon zest and juice, garlic, and 1 tablespoon water. Process until smooth, 1 minute. Season with salt and pepper. (To store, refrigerate in an airtight container, up to 3 days.)

This is a great dip to take to work with chopped up raw veggies. It contains a fair amount of protein and fiber, (approximately 8g protein and 5g fiber per serving) which is great for keeping you satiated during the day.

Broccoli and Cauliflower Stir-Fry


1 cup brown or wild rice
2 tablespoons vegetable oil
2 tablespoons minced garlic
3/4 pound broccoli, cut into bite-size florets
3/4 pound cauliflower, cut into bite-size florets
1/2 red bell pepper, diced
red-pepper flakes
1/2 cup low-sodium vegetable broth
Tamari, use according to taste preference


Cook rice according to package instructions. Meanwhile, in a wok or large skillet, heat oil over high. Add garlic and cook until fragrant, 10 seconds. Add broccoli, cauliflower, bell pepper, and pinch of red-pepper flakes and cook, stirring, about 4 minutes. Add broth and stir to combine. Cook, stirring constantly, until vegetables are crisp-tender, about 3 minutes. Add Tamari and cook, stirring to combine, 1 minute. Spoon over rice and serve immediately.

Enjoy your Meatless Monday!!

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