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

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

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: 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.

Foodie Fridays: Herb Infused Honey

Foodie Friday

Want to shake things up? Grab an empty mason jar and some raw honey and try these herb infused honeys.

cc licensed flickr photo by Rebecca Siegel

cc licensed flickr photo by Rebecca Siegel


  • Honey
  • Your favourite herbs, try different combinations! Here are some suggestions to get you started:
    • Rosemary
    • Thyme
    • Sage
    • Lavendar


Clean your mason jar (or any other glass jar) and place a couple sprigs of your preferred herbs inside. Pour your honey over the herbs and let steep for at least 5 days for maximum flavour.

Foodie Fridays: Mango, Bee Pollen Smoothie

Foodie FridayEarlier this week, we talked about the benefits of Bee Pollen. Now that you know the benefits, you can try this recipe at home! The original recipe was found on The Awesome Green, but we tweaked it a little. This smoothie is refreshing, smooth and creamy, plus it tastes great!

cc licensed flickr photo by Meal Makeover Moms

cc licensed flickr photo by Meal Makeover Moms


  • 2 cups of fresh or frozen mango
  • 2 tsp of bee pollen
  • 1 tsp tumeric
  • 1 tsp coconut oil
  • 1 cup of vanilla almond milk (or any dairy substitute)


Throw all of the ingredients in your blender, and blend until smooth. Drink immedietly to really benefit from this smoothie.

Foodie Friday: Simple Blueberry and Strawberry Crumble

Foodie Friday

The other night it hit me, a strong craving for something sweet. While I usually keep a stash of chocolate in the cupboard, it was all gone, and I definitely wasn’t leaving the house. I checked the pantry and found all of the ingredients necessary for an awesome crumble! After a quick search on Pinterest, I found a recipe on Pinch of Yum and tweaked it a little. I used what I had on hand and it turned out great!

So if you’re craving something sweet, and have a little time to kill, try this recipe for Blueberry and Strawberry Crumble! It’s simple, pretty healthy (for dessert) and tastes even better for breakfast the next morning 😉 Plus, chances are you have all the ingredients already, and if you don’t making a sub is easy!

Simple Blueberry and Strawberry Crumble


  • 1 cup of rolled oats
  • 1 cup of pecan halves
  • 1/2 cup of almond meal
  • 1/2 cup of unsweetened, flaked coconut
  • a pinch of salt
  • a dash of cinnamon
  • 1/4  cup of coconut oil (melted if not already in liquid form)
  • 1/3 cup of pure maple syrup
  • 4 cups of fresh or frozen fruit (I used 2 cups of frozen blueberries and 2 cups of frozen strawberries)


  1. Preheat the oven to 350 degrees. If your pecans aren’t already in pieces, chop them up. Throw them in a mixing bowl along with the oats, almond meal, coconut, salt and cinnamon.
  2. Add the coconut oil and maple syrup and mix well! *HINT* Try not to taste any of this mixture, because I promise you, that when you do you won’t want to stop. Yup, it’s that good.
  3. Grease a baking dish (again I used coconut oil) and throw your frozen  or fresh fruit into the dish.
  4. Top your fruit with the oat mixture (if there’s any left).
  5. Throw it in the oven for 25-35 minutes, or until the crumble on top is a golden brown
  6. *OPTIONAL* I topped mine with some more coconut and threw it in for another 5 minutes. The toasted coconut on top was delicious.
  7. Let it cool, and then enjoy! If there’s any left over, stick it in the fridge and save it for the next day. It tastes just as good, if not better!
  8. *OPTIONAL* Add a scoop of icecream or a dollop of greek yogurt


So, will you give this recipe a try? What fruit combination is your favourite? We think that blueberry and peach would taste great!