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

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: 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: Watermelon Hibiscus Coolers

Foodie Friday

The days have been getting warmer and it’s a nice reminder that summer is almost here! You’re probably looking forward to patio time, barbecues and cool treats. While we can’t get you the first two, we do have a recipe from the Thug Kitchen Cookbook that may satisfy your cravings for something icy and refreshing. You’ll even benefit from all the awesome health properties of Hibiscus that we talked about earlier in the week.

Watermelon Hibiscus Coolers


photo courtesy of the Thug Kitchen Cookbook

photo courtesy of the Thug Kitchen Cookbook

  • 6 cups of cubed watermelon (ideally seedless)
  • 1 1/2 cups of brewed hibiscus tea, cooled
  • Juice of 1 lime
  • 2 to 3 teaspoons of agave nectar or your preferred liquid sweetener


Freeze your watermelon for at least an hour. When it’s nice and frozen, grab your blender and fill it with the watermelon, along with the rest of the ingredients. Blend until smooth. Give it a taste, and add more sweetener if that’s what you prefer. Enjoy your cool, refreshing Watermelon Hibiscus Coolers!

Smoothie Saturday: Green Ginger Peach Smoothie

If getting your 10-15 servings of fruits and vegetables a day is a challenge, I would highly recommend whipping up a smoothie. Today we’re sharing a recipe for a green ginger peach smoothie, with spinach, to help you reach that goal.

cc licensed flickr photo by  Meal Makeover Moms

cc licensed flickr photo by Meal Makeover Moms

 Why do we love this smoothie?

There are a ton of health benefits in this smoothie combo!

  1. Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.
  2. Ginger has been used for ages to help with digestion. More recent studies show that it’s a powerful antioxidant and anti-inflammatory.
  3. Peaches are just awesome. If you can find fresh local ones, even better. They are a reliable source of antioxidants and are rich is several vital minerals.
  4. Raw honey is a powerful anti-fungal and anti-bacterial. It may also reduce ulcers and help other gastrointestinal disorders.


  • 2 handfuls (or more) of spinach
  • 1 teaspoon (or more) of grated ginger
  • 2 cups (frozen or fresh) of peach slices
  • 2 teaspoons of raw honey
  • 1 1/4 cup of water


Throw everything in a blender and blend until smooth! Throw in a handful of ice to make it even thicker or add some more water to thin it out.

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!

Foodie Friday: Sesame Edamame

Foodie Friday

As the store expands, so does our product selection! A couple of new products are already on our shelves, and one that we’re super excited about is MacKellar Farms’ Edamame!


Edamame is considered one of the top ten “super foods” in the world, and we’re not surprised. Edamame, which is actually just a young soybean, is high in iron, protein, fibre and all of the essential amino acids. MacKellar’s edamame is special because it’s Canada’s first locally grown edamame. The majority of edamame consumed in North America is grown and processed in China. When you buy from MacKellar Farms you can be certain you’re getting the freshest, certified GMO-free edamame around, all while supporting a local farming family! You can find out more about MacKellar Farms here.

Here’s a simple, tasty and healthy Edamame recipe that is perfect as an afternoon snack, or a side with lunch or dinner.

Sesame Edamame

  • 3-4 cups (app. 1 lb) of MacKellar’s Edamame in Pod
  • 1 tablespoon of olive oil
  • 1 teaspoon of sesame oil
  • 1 teaspoon of fresh ginger, grated
  • 1 teaspoon garlic, minced
  • 1/2 teaspoon of salt
  • 1 tablespoon of sesame seeds

Bring a large pot of water to a boil. Add edamame and boil for about 6 minutes, until the beans are crisp and tender.

While the beans are boiling, mix the olive oil, sesame oil, ginger, garlic and salt together.

When the beans are done cooking, drain the water and run cold water over the beans to cool them down. Drain well and pat off excess moisture. Next toss them in the dressing and top with the sesame seeds.

Hint: If you’re new to edamame don’t eat the pod! Hold the pod by the stem and slide the beans out with your teeth before discarding.