All things yummy

Berrylicious Popsicles with Beets

Why add Salus Red Beet Crystals? Beets are nutritious, great tasting, sweet and delicious.  Plus their natural hue is a great way to add a bright pop of colour to your summer healthy eating.  Salus® Red Beet Crystals contain 100% natural, highly concentrated, active constituents pressed from fresh organic beets, without the addition of alcohol, sugar or other preservatives. Salus® Red Beet Crystals contain minerals such as calcium, copper, magnesium and iron as well as vitamins A, B1, B2, B6 and C.  949They are instantly soluble and blend well with fruit smoothies, shakes, juices, soup, and other dishes.  Can also be used to colour frosting, cookies and other treats while adding a little nutrition!

Flora’s Berrylicious Popsicles


  • 1 3/4 c. organic yogurt 
  • 1 1/4 c. berries
  • 6 tbsp. Salus Red Beet Crystals
  • 2-3 tbsp. Udo’s Oil


  1. Place all ingredients in a blender and blend until smooth. Divide the mixture evenly among your popsicle molds. Freeze, then enjoy!


Foodie Friday
Yet another fantastic and easy recipe to heal inflammation and keep the sweet tooth happy from Julie Daniluck – Nutritionist and Educator
2/3 cup        raw cocoa or carob powder
2 tsp            Ceylon cinnamon
1/4 tsp         pink rock or grey sea salt
1 cup           nut butter, well stirred
2 tsp            organic vanilla extract
1/4 cup        raw honey
24 dried       cranberries, juice-sweetened
1/2 cup        hemp hearts
1. Mix all the dry ingredients together in a bowl to create a uniform texture.
2. Slowly add wet ingredients and combine by hand.
3. Pinch an inch of mixture, add a dried cranberry to the centre and roll into balls.
4. Coat with hemp hearts.
5. Keep chilled in the fridge until serving. Makes 24 balls.
For more great recipes and information check out her website at

Tofu Mushroom Kebabs with Nut Sauce

Foodie Friday
BBQ Season has finally arrived, but that doesn’t mean Meatless Monday needs be forgotten!  Toss the leftovers over a bed of greens for a great next day lunch.


3 Tbsp (45 mL) peanut butter or almond butter

3 Tbsp (45 mL) light coconut milk

1 Tbsp (15 mL) reduced-sodium soy sauce or tamari (Try Braggs!)

Juice of 1/2 lime

2 tsp (10 mL) grated orange zest

1 tsp (5 mL) grated fresh ginger

1/4 tsp (1 mL) chili pepper flakes

1 package extra-firm tofu or tempeh, drained and cut into 1 in (2.5 cm) squares

1/2 lb (225 g) crimini mushrooms, stems removed

2 small zucchini, cut into 1 in (2.5 cm) thick rounds

1 bunch green onions, white and light green parts only, trimmed into 1 in (2.5 cm) lengths

1 tsp (5 mL) sesame seeds

1/4 cup (60 ml) chopped cilantro


Whisk together peanut butter or almond butter, coconut milk, soy sauce or tamari, lime juice, orange zest, ginger, and chili flakes.

Preheat grill to medium-high and grease grill grate. In alternating order, thread tofu, mushrooms, zucchini, and green onions onto 8 skewers. Brush some nut sauce on skewers. Grill kebabs for 8 minutes, turning once halfway, or until vegetables are tender and tofu is golden. Brush on more sauce halfway through grilling.

Serve garnished with sesame seeds and cilantro.

For more great recipes pick up your copy of Alive magazine at The Granary or check out

– See more at:

Foodie Friday – Roasted Vegetable Medley

A wonderful midwinter recipe from Alive that uses less expensive root vegetables and results in a delicious side dish that tantalizes the senses. New-Roasted-Vegetable-Medley-CK7B3577-690x518Not only are these lovely root vegetables roasted to perfection, but the sweetness from the roots coupled with a little honey and smoky ancho chili powder gives this dish that extra kick.

Tip: Instead of carrots, substitute three large jewel yams, peeled and cut into matchsticks.


5 large carrots, peeled and cut into 2 x 1/4 in (5 x 0.6 cm) matchsticks

4 large parsnips, peeled and cut into 2 x 1/4 in (5 x 0.6 cm) matchsticks

2 cups (500 mL) diced rutabaga, cut into 1/2 in (1.25 cm) cubes

1 cup (250 mL) diced turnip, cut into 1/2 in (1.25 cm) cubes

2 Tbsp (30 mL) extra-virgin olive oil, divided

2 Tbsp (30 mL) lemon juice

1 Tbsp (15 mL) liquid honey

1 large garlic clove, smashed and very finely minced

1/2 tsp (2 mL) ground cumin

1/2 tsp (2 mL) ancho chili powder

1/2 tsp (2 mL) salt

Chopped cilantro, for garnish


Position rack in centre of oven and preheat oven to 450 F (230 C).

Place carrots and parsnips in large bowl. Add rutabaga and turnip. Drizzle with 1 Tbsp (15 mL) olive oil and stir to coat evenly. Transfer to 9 x 13 in (23 x 33 cm) baking dish. Roast, stirring every 15 minutes, until vegetables are nicely golden, about 35 to 45 minutes.

Meanwhile, to make dressing, combine remaining 1 Tbsp (15 mL) oil, lemon juice, honey, garlic, cumin, ancho chili powder, and salt in small bowl. Stir to blend. Add more seasonings if you wish.

When vegetables are done as you like, remove from oven and toss with dressing to coat. Transfer to heated platter and garnish with cilantro. Serve immediately.

Each serving contains: 142 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 26 g total carbohydrates (13 g sugars, 6 g fibre); 213 mg sodium
– See more at:

Foodie Friday – Kimchi & Zucchini Pad Thai

Screen Shot 2016-02-05 at 10.43.25 AMThe sweet and sour tamarind sauce balances perfectly with spicy kimchi and smoked tofu. If you don’t have a spiralizer, run a peeler along length of zucchini to make large ribbons and slice into strands with a knife to resemble noodles. Alternatively, try using a julienne peeler available at kitchen stores.

Prep time: 20 minutes
Cook time: N/A
Yields: 4 servings

Tamarind Sauce:
3 tbsp (45ml) almond butter
2 tbsp (30ml) tamarind paste
2 tbsp (30ml) maple syrup
2 tbsp (30ml) apple cider vinegar
1 tbsp (15ml) fish sauce
2 large zucchini, spiralized (about 4 cups, 1L)
1-1/2 (375ml) cups kimchi, chopped
1 cup (250ml) diced smoked tofu
1/4 cup (60ml) cilantro leaves
1/4 cup (60ml) bean sprouts
2 tbsp (30ml) crushed peanuts
2 lime wedges

In a bowl, whisk together almond butter, tamarind paste, maple syrup, apple cider vinegar, and fish sauce. Toss with zucchini, kimchi and tofu. Divide between two plates and garnish with cilantro, bean sprouts, peanuts and lime wedges. Serve immediately.

Nutritional analysis per serving:
Calories: 206 kcal
Protein: 9 grams 
Fat: 10 grams
Carbohydrate: 21.5 grams
Fibre: 5 grams
Sodium : 764.5 mg

Back to School Granola Cups

These yummy balls of goodness have been adapted from an Alive magazine recipe to meet nut free school requirements.  I usually make them in mini muffin cups – but big ones work too.  They can also be adapted to be gluten free and are incredibly easy to modify to the ingredients you have on hand!  Make lots – they freeze great.

1 1/2 cups (350 mL) rolled oats (not instant)
1/2 cup (125 mL)  flour  ( I use spelt but regular or a GF blend would work too.)
1/4 cup (60 mL) wheat germ or ground flax
3/4 cup (125 mL) seeds (sunflower, hemp, pumpkin, sesame, poppy or any combination up to 1 tbsp chia can also be used)
1 cup (125 mL) dried fruit pieces –  (raisins, cranberries, apples, cherries, coconut, apricots or any combination)
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) ground ginger
1/2 tsp (2 mL) salt
1 large free-range egg
2/3 cup (160 mL) honey or maple syrup
1/4 cup (60 mL) melted coconut oil or other oil of ch
1 tsp (5 mL) natural vanilla extract

Preheat oven to 350 F (180 C).

In large bowl stir together all dry ingredients.
In separate bowl lightly beat egg and stir in honey, oil, and vanilla extract. Add wet ingredients to dry and mix until everything is moist.
Divide mixture among 12 medium-sized greased or paper-lined muffin cups and pack down tightly with the back of a spoon so they stay together after baking. Bake 20 minutes or until edges begin to brown. Let cool several minutes before unmoulding.
Serves 12.
– See the original recipe with nuts

Granola Cups

Granola Cups

Foodie Friday: Southwestern Salad in a Jar

Foodie Friday

If you find yourself running out the door in the morning without grabbing anything for lunch, today’s recipe is perfect for you. Not only is it healthy and filling, but you can prep multiple portions at once and it can be customized to your liking. Here’s one of many possible salad in a jar recipes for you to try! We like using BNTO lunch box adapters to separate our salad and dressing. This means our salad won’t get soggy!

Southwestern Salad in a Jar

This recipe was adapted from this MJ AND HUNGRYMAN recipe.


A jar with the BNTO lunchbox adapter is perfect for this salad in a jar Photo courtesy of

A jar with the BNTO lunchbox adapter is perfect for this salad in a jar. More colours are available at The Granary!
Photo courtesy of


  • 1/2 cup canned black beans, rinsed and drained
  • 4 or 5 cherry tomatoes, sliced in half
  • 1/2 diced bell pepper (colour of your choice)
  • 1/2 avocado, diced
  • 1/2 cup of corn, fresh or canned
  • grated cheese of your choice (optional)
  • crushed tortilla chips (optional)
  • grilled chicken or protein of your choice (optional)
  • 2 cups mixed greens

Chipotle Lime Salad Dressing 

  • juice of 1 lime
  • 4 tablespoons of olive oil
  • 1 clove minced garlic
  • a dash of chipotle hot sauce (to taste, we like it spicy so we added a couple dashes)
  • roughly chopped fresh cilantro
  • salt and pepper to taste (optional)


Begin by layering your ingredients into your jar. First, add the beans, followed by your tomatoes, peppers, avocado and corn. Top that off with cheese, tortilla chips and chicken if you’re adding it. Finally fill the remaining space (leaving room for your BNTO lunchbox adapter) with mixed greens. Set this aside and whisk together your salad dressing ingredients. Pour that into your BNTO lunchbox adapter and seal with the lid. Store in your fridge and grab and go whenever you need to!

Foodie Fridays: Banana Ice Cream

Foodie Friday

If you’re going dairy free or are just looking for a healthier, tasty cold treat, try this recipe for Banana Ice Cream. All you need is frozen banana, a food processor and toppings of your choice. We went for a classic chocolate, peanut butter flavour and it was very tasty.

Chocolate Peanut Butter Banana Ice Cream

Chocolate Peanut Butter Banana Ice Cream


Blending the inredients together may take some time, add more milk if necessary

Blending the inredients together may take some time, add more milk if necessary



  • Banana (sliced and frozen)
  • 1 tablespoon of Vanilla Almond Milk
  • 1 tablespoon of PB2 (Powdered Peanut Butter)
  • 1 tablespoon of Cocao Powder
  • Dark Belgium Chocolate Shavings for Garnish


Grab your food processor and throw in your frozen banana slices and your vanilla almond milk, and process until smooth. You may want to add a little more milk so that your mixture reaches the perfect, creamy consistency. Once it’s well blended, add your toppings, we chose peanut butter and chocolate. When that’s mixed, serve with some dark chocolate shavings on top.











Foodie Fridays: White Bean Dip

Foodie Friday

It is a rare occasion when there is no hummus in the house, so I was shocked to find it missing from its usual spot in the fridge. Hummus is easy to make, assuming you have the right ingredients, so I headed to the pantry only to discover that there were no chickpeas. This lead me to substituting white kidney beans in place of chickpeas, which produced this White Bean Dip. It’s lighter than hummus, but tastes just as good on crackers or veggies. So if you’re eating a lot of hummus and want to switch things up, I would definately recommend giving this recipe a try.

White Bean Dip

White Bean Dip


  • About 3 cups of white kidney beans
  • 1/4 cup of tahini (feel free to add more if you’re a fan of the taste!)
  • 1/4 cup of vegetable broth or water
  • 2 cloves of garlic minced
  • 1 tablespoon fresh rosemary
  • 2 tablespoons of olive oil
  • salt and pepper to taste


Whip out your food processor and fill it with as much as you can, I halved all my ingredients so they could fit and did it in two batches. Mix until creamy and transfer to a container. Chill for 30 minutes for the flavours to really come out. Chop up some veggies or grab some crackers and dig in!

Foodie Fridays: Herb Popcorn

Foodie Friday

People often forget that you don’t need a microwave to make popcorn, so if you haven’t used your stovetop to make popcorn in a long time, whip out your old-fashioned popcorn kernals and get your biggest pot so you can try this Herb Popcorn.

This recipe comes from one of my new favourite cookbooks, Thug Kitchen, they make eating “real, healthy food” simple, without compromising taste.

Herb Topping

  • 2 teaspoons of nutritional yeast

    cc licensed flickr photo by Joelle Nebbe-Mornod

    cc licensed flickr photo by Joelle Nebbe-Mornod

  • 1 teaspoon of dried basil
  • 1 teaspoon of dried thyme or dill
  • 1 teaspoon of garlic powder
  • a dash of salt


  • 1 1/2 tablespoons of high heat oil, such as grapeseed or coconut oil
  • 1/2 cup of dried corn kernels
  • 1 1/2 tablespoons of olive oil
  • a dash of salt (optional)


Mix together the herb topping. Use your stovetop to make your popcorn. Onced its popped, dump it into a large bowl and pour the olive oil over it, until its covered. Sprinkle in the herb blend and toss. Taste and add more salt if needed.