Snack Attack: Sunflower Oatmeal Truffles

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Snacking throughout the day is extremely important when we talk about health and nutrition. Having a balanced snack between meals helps to balance our blood sugar, keep our energy levels high and keep our metabolism revving. All goals that everyone talks about achieving. However, a large number of people skip snacks, in fact a large number of people skip meals in general. It’s no wonder people are always saying they are tired, have sweet cravings, can’t lose the last 5 pounds, or just can’t think straight. When we starve our body how can we expect it to work at the high levels we demand.

It was time for me to restock my fridge with snacks for the week so I looked through the cupboards to see what ingredients I had on hand and came up with this super easy and delicious recipe. It takes maybe 10 minutes to make and you will have snacks for the entire week to come.

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Sunflower Oatmeal Truffles


1/2 cup sunflower seed butter (you can use any nut/seed butter you like)

1/4 cup raw honey (could use maple syrup if vegan)

1 tsp vanilla

5 medjool dates, soaked and chopped

1/4 – 1/2 cup dairy-free chocolate chips (I like it chocolaty so I went on the heavy side)

1 1/2 cup oats (I used quick cook because it’s what I had, but any rolled oats are great)

1/3 cup hemp seeds, shelled – for rolling


  1. Simply combine all ingredients except the hemp seeds in a bowl and mix until well combined. The dough should be sticky and hold together when squeezed between your fingers.
  2. Grab about 1 tsp of dough and squeeze it in your hand, then roll into a ball.
  3. Roll through the hemp seeds and then again between your palms to make sure the hemp seeds stick. Continue this process until all the dough is used.
  4. Place truffles on a plate and let set in the fridge for a couple of hours.
  5. Once set you can eat or place in an air tight container and store in the fridge for snacking throughout the week.

*Tip – the dough sticks less to your palms if they are slightly damp. It is also helpful to give your hands a rinse a couple of times while rolling to prevent too much of the dough from sticking. Or you can just keep rolling and become a sticky mess like I did 🙂

There is no excuse not to have healthy balanced snacks on hand because this recipes literally takes less time than it does to shower 🙂

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Happy Snacking




Creamy Zoodles 

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Yesterday was meatless Monday and I made the most delicious, creamy, avocado pasta salad. This simple recipe for creamy “zoodles” makes the perfect side dish or easy weeknight meal. No cooking makes it the ideal dish for those hot summer nights (I promise they’re coming).

The creamy avocado adds amazing skin loving fats and vitamin E while the raw zucchini adds amazing crunch, fiber and energy promoting B vitamins.


4 zucchini’s (I did one per person)

1 ripe avocado

2 Tbsp olive oil

Juice of 1/2 – 1 lemon

1/4 – 1/2 tsp chili flakes

Salt and pepper to taste

1/4 cup cilantro, chopped

1/4 cup goat cheese (I used a Chive variety, but if not add 2 Tbsp chives)

*to make vegan you can use 1/4 cup raw cashews (soaked for 4 hours) and 2 Tbsp chives. This will mimic the goat cheese.

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  1. Using a spiralizer, turn your zucchini into spaghetti noodles. *don’t have a spiralizer, just use a vegetable peeler to make linguine style noodles.
  2. In a food processor combine avocado, oil, lemon juice, chili flakes, salt, pepper, goat cheese (or cashews), and cilantro.
  3. Pulse to purée until everything is combined and creamy.
  4. Toss zucchini with the cream sauce to combine and serve.

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This recipe makes the perfect meatless meal (sprinkle with hemp seeds for protein) or an easy side dish.




Squash those pasta cravings: Spaghetti Squash Lasagna


Spaghetti squash is one of my favourite things to cook when I’m craving pasta. It gives you that pasta like feel but is loaded with fiber, vitamins A, C, and B and has a delicious subtle sweetness. This dish is the perfect healthy solution for any pasta craving.



2 large spaghetti squash (or 3 medium/small)

4 Tbsp. olive oil/avocado oil (divided)

1 ½ tsp. dried oregano

1 tsp. dried basil

2 tsp. onion powder

Salt and pepper to taste

2 bell peppers, diced

1 cup mushrooms, diced

1 zucchini, diced

½ onion, diced

1 can spicy tomato sauce (can add chili flakes to regular tomato sauce)


  1. Preheat oven to 375o.
  2. Cut the spaghetti squash in half length-wise. Scoop out the seeds and drizzle with 2 Tbsp. oil and spices. Place flesh side down on a parchment lined baking sheet. *TIP – cut the ends off the squash before cutting in half (it will save you some energy and potentially a finger or two 😉 ).
  3. Place the squash in the oven and bake for 30-45 minutes. Timing depends on the size of your squash. You want the squash to be slightly tender (enough to prick with a fork), but not overly soft and mushy.
  4. Once cooked remove squash from the oven and let cool while you make the sauce.
  5. In a large skillet heat 2 Tbsp. oil (I like avocado oil) over medium heat. Add diced onions and peppers. Cook until soft, about 5 minutes.
  6. Add mushrooms and zucchini and cook another 3 minutes. Season with salt and pepper.
  7. Add tomato sauce to the veggies and heat through for a couple minutes. Remove from heat.
  8. Using a fork scoop squash into a greased 9×11 baking dish. Arrange squash so it covers the entire bottom of the dish. *TIP – using a fork helps create the spaghetti like strands.
  9. Pour sauce to cover the squash and bake at 375o for 10-15 minutes, just until the sauce is bubbling and everything is heated through.




*for a make ahead meal assemble the lasagna, cover and freeze. When you’re ready to eat, defrost and heat through in the oven.

Banish those pasta cravings and discover a new favourite recipe.




Cauliflower Pizza Crust: Pizza Night Just Got Better!

Cauliflower Pizza Crust

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Looking for a healthy spin on pizza night? I have just the recipe for you. This cauliflower crust is loaded with fiber, vitamin C, folate, vitamin B6, and omega-3 fats. Cauliflower also helps support our detox system, and contains protective anti-oxidants and anti-inflammatory properties. It is the perfect healthy spin to make pizza night even better!


1 large cauliflower

2 eggs

2 tsp oregano

1 tsp basil

2 tsp onion powder

1/4 tsp pepper

¼ tsp chili flakes

¼ cup mozzarella cheese

¼ cup parmesan cheese

¼ cup almond meal


  1. Chop cauliflower into medium pieces and place in a food processor. Process until cauliflower resembles small pieces of rice but is not mushy.
  2. Place cauliflower in a steamer over simmering water and steam for 2 minutes to soften. Let cool.
  3. Place cooled cauliflower in a clean dish towel and squeeze out as much water as you can. Add cauliflower to large mixing bowl.
  4. Add eggs, spices, cheese, and almond meal and mix well to combine and form a dough.
  5. Form dough into 2 balls and place on parchment lined pizza or baking sheets.
  6. Flatten dough with your hands to form desired pizza shape about ¼-1/2 inch thick. Bake at 375o for 10 minutes.
  7. Remove from oven, top with your favourite pizza toppings and bake another 8-10 minutes, until lightly golden and bubbly.

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I hope you enjoy this deliciously nutritious spin on pizza night.



Spring Cleaning: Body Detox


Spring Cleaning: Body Detox

I know it might be hard for some people to believe, especially if you live in Canada like me, but warm weather is coming which means spring is in the air and summer is just around the corner. This is the perfect time to spring clean your body and get that bikini ready figure. I recommend performing a type of detox at least 2 times a year and support your detox organs on a daily basis. It is important to jump-start our health and boost our over taxed organs to help increase energy, improve digestion, support weight loss, improve sleep, and reduce inflammation.

Our detox organs are responsible for filtering all toxins that enter our body through the air, food, medications and beauty products. Over the course of one day we can be exposed to thousands of harmful chemicals, all of which get filtered through our liver and other detox organs. If we neglect our body, toxins build up and our body becomes sluggish, inflamed and potentially home to a variety of chronic illnesses.

5 Simple Detox Tips:

  1. Drink filtered water – drinking clean water is essential for kidney function and the ability to flush water soluble toxins from the body. It is important to choose filtered water as to not increase toxin exposure. Drink 2-3 L water daily – try lemon water, cucumber & mint, or even mint & lime. Get creative!
  2. Eat sulfur rich foods – sulfur is an important mineral for liver function and the production of liver enzymes. Eat tons of raw onions and garlic and give your liver a little love!
  3. Lemon & ginger tea – lemon helps to stimulate liver enzymes, while ginger helps to improve digestion and reduce inflammation, all of which are essential to detoxification and cleansing the body.
  4. Fresh veggies – 8-10 servings of vegetables a day is essential to healthy living. Vegetables are high in fiber and are loaded with essential vitamins and minerals, such as vitamins C, E, and B vitamins, needed for proper liver function, removal of toxins and energy production.
  5. Rebound/Exercise – jumping on a trampoline helps to move lymph which is responsible for transporting fat soluble toxins, while any type of exercise promotes the release of toxins through sweat.

*Looking for an easy to follow, recipe loaded, online detox program? Check out our 14 day online detox program for a simple whole foods detoxification program.

Baked Squash

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This squash recipe can be made savory or a little sweet and tastes delicious either way. I made it this past weekend for our big family dinner and both versions were an absolute hit.


1 acorn squash, halved, de-seeded

2 Tbsp. avocado oil (can use any neutral flavoured oil)

1 ½ tsp. dried rosemary

½ tsp. onion powder

Salt and pepper to taste

Preheat oven to 375 degrees. Line a baking sheet with parchment paper and place halved and de-seeded squash flesh side up. Drizzle with oil and sprinkle with seasonings. Turn squash flesh side down and bake for 30 minutes or until squash is tender.

Scoop out flesh and mash with a fork. Serve hot and enjoy.


1 acorn squash, halved and de-seeded

1 ½ Tbsp. maple syrup

1 tsp. butter (I used Earth Balance to make it vegan)

1 tsp. cinnamon

Preheat oven to 375 degrees. Line a baking sheet with parchment paper and place halved and de-seeded squash flesh side up. Drizzle with maple syrup and sprinkle with cinnamon. Place ½ tsp. butter in each half and turn squash flesh side down. Bake for 30 minutes or until squash is tender.

Scoop out flesh and mash with a fork. Serve hot and enjoy.

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* Don’t forget to check out our 14 day online detox program for a simple, easy to follow whole foods detoxification program loaded with a variety of delicious recipes.