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Every challenge is an opportunity to learn and grow.

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Make Your Own Bubbly!

It’s time to ban all sodas and sugary drinks from your home. But that doesn’t mean that you can’t enjoy a few of your old favourites, revamped!
Homemade Ginger Ale
Serves 4.

Muffins For The Morning!

Flying out the door in the morning?! You DO have time for a little breakfast. We all know breakfast is the most important meal of the day, but instead of hitting the drive-through, something as simple and clean as a muffin, can get the job done!

Carrot Banana Muffins
Serves 18.

Ingredients:

2 cups almond flour
¼ cup coconut oil
1 cup dates
2 tsp baking soda
3 scoops protein powder (I like Sunwarrior)
1 tsp sea salt
1 tbsp cinnamon
3 ripe bananas
3 eggs
1 tsp apple cider vinegar
4 large carrots
2 tbsp ground flax
½ cup walnuts

Directions: 

1. Preheat your oven to 350 degrees F.

2. In a small bowl, combine your almond flour, baking soda, protein powder, salt, cinnamon, and flax.

3. In a saucepan, melt your coconut oil until liquid.

4. Remove the pits from your dates and add them to your food processor along with your banana, eggs, vinegar, and oil.

5. Transfer your mixture to a large bowl and add your dry ingredients. Blend these together until combined.

6. Shred your carrots, finely chop up your walnuts and add them to your bowl.

7. Using a muffin tray, add a little bit of coconut oil to each hole and spoon in some of your mixture.

8. Bake your morning muffins for 25 minutes until cooked all the way through.

Like this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe sourced from http://www.marthastewart.com/339779/healthy-morning-muffins

Slow & Steady!

Nothing says comfort like a bowl of chicken soup. Although this recipe isn’t the quickest to make due to the cooking time, the taste will all be worth it!  The perfect time to break out that slow cooker is now! If you don’t own one, place all your ingredients in an oven-safe dish and cook at 250 degrees F.

Slow Cooked Chicken
Serves 6.

Ingredients:

1 onion
4-6 skinless boneless chicken breasts (organic preferred)
1 cup fresh sliced mushrooms
3 cups bpa free chicken broth
1 leek
½ cup apple cider vinegar
½ tsp dried thyme
2 celery stalks
2 tsp sea salt
Pepper to taste

Directions:

1. Slice up your onions and place them on the bottom of your slow cooker.

2. Place your chicken on top.

3. Add your chicken broth to your slow cooker along with your apple cider vinegar.

4. Chop up your leeks and celery and throw them in! Note, leeks tend to be very sandy, to clean slice down the center lengthwise and then into slices and place in a bowl filled with cold water, break the layers apart and watch the sand sink to the bottom for a clean leek and non-gritty product.

5. Add your mushrooms, salt and thyme.

6. Cover and cook for 7 to 8 hours on low.

Love this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe adapted from http://allrecipes.com/recipe/slow-cooker-chicken-with-leek-soup-mix/detail.aspx

Don’t Throw Out That Almond Pulp! Fudge Time!

Every day I make homemade nut milk, it’s part of my routine, keeps things fresh and healthy in my home and is great for smoothies and lattes. But I am always left with a load of almond or other nut pulp leftover! There comes a point when dehyrdrating and using it for breading has reached it’s limit. So I began searching for a way to make better use of this pulp that I had left behind and became inspired by a recipe that called for nut butter. Why not use the pulp instead!

Sure that I could match the final texture and flavour with my almond pulp and other substitutions I stepped into the kitchen and BOOM 5 minutes later my fudge concoction was created and setting in the freezer.

Here it is so that you can enjoy it in your own home. If I did it again I might use popsicle molds and make them as vegan fudgesicles! Great for the kids!

Almond Pulp Freezer Fudge (Vegan)

Ingredients:

3/4 cup plain almond pulp (from just almonds, no additional ingredients in the milk)
1/4 cup fresh unsweetened almond milk
1/3 cup coconut oil, melted
1/4 cup raw cacao or cocoa powder
1/4 cup real maple syrup
1/2 tsp vanilla powder or 1 tsp vanilla extract
pinch of sea salt

Directions:

Place all ingredients in a high powered blender or food processor for smoothest texture, alternatively you can mix in a bowl with a spoon or hand beaters.

Mix until well combined. Pour into a freezer safe dish lined with parchment paper.

Freeze for 1 hour until solid. Remove on parchment and slice. Store in freezer until ready to eat, if left in a warm area they may begin to melt.

Mmmmmm, enjoy!

Always living with passion,

Sammie

Your Sweet Morning Sip!

Maybe you’re not the biggest fan of beets on their own, but add them in your morning juice and you won’t even taste them! Plus, they are a great source of iron, magnesium, and loaded with vitamins!

The added carrot will help to detoxify your liver and promote beautiful skin!

But don’t worry, the sweetness from the pineapple and pear will ensure that you can drink the juice to the very last drop! Enjoy!

Beet Pineapple Juice
Serves 1.

Ingredients:

1 pear
1 beet
1 inch knob of ginger
1 ½ cups pineapple
1 large carrot

Directions:

1. Chop up your beets first then add all of your ingredients to your juicer.

2. Serve with a slice of pineapple on the side for pretty presentation!

Love this recipe? Share on Twitter.

Always living with passion,

Sammie

Protein In A Pita

This is the perfect morning meal because it’s full of protein and will give the body the tools it needs to start the day strong. Feel free to add your favourite spices into the mix. The avocado mayo is dairy-free and super tasty to go along with your eggs and provide you with an good energy boost.

Scrambled Eggs in A Pita With Avocado Mayo
Serves 2.

Ingredients:

1-2 Gluten-free pitas or for a lighter version lightly steam a collard leaf to soften for wrapping.
1-2 eggs
1 cup spinach
½ yellow pepper
Salt and pepper to taste
1 tsp extra-virgin olive
¼ white onion

Avocado Mayo:

½ ripe avocado
1/3 tbsp dairy free milk (almond, rice or oat are great)
1/3 tbsp lemon juice
1/3 tsp Dijon mustard
1/8 tsp paprika
1/8 tsp salt

Directions:

1. Add your olive oil to a pan along with your eggs and scramble them.

2. Chop up your pepper and onion.

3. For your avocado mayo, first mash up your avocado in a bowl and once it’s creamy, add the rest of the ingredients in and mix until smooth.

4. Open your pita and spread your avocado mayo evenly.

5. Add your spinach and veggies.

6. Add your scrambled eggs in last and top with salt and pepper.

Like this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe sourced from http://motherrimmy.com/scrambled-egg-and-ham-breakfast-buns-starts-your-day-right

Fish Tacos Cleaned Up!

I’m not a huge fan of seafood, particularly fish, so I’ve been expanding my horizons to incorporate more of this heart healthy food in my meals. In my effort to make delicious fish dishes that I can absolutely LOVE I had to remake the average deep fried, gluten wrapped fish taco into something that was both vibrant and loaded with nutrients.

Enter the fish taco salad. This image got a lot of attention and requests when I posted it on my Instagram account so here it is for you all to enjoy at home as well!

Fish Taco Salad

PICKLED ONIONS

• 1 small red onion
• 2 tbsp apple cider vinegar
• 1 tbsp coconut nectar
• pinch sea salt

Directions:

The pickled onions are best if prepared in advance which is why they are at the top of this recipe. Thinly slice the red onion and mix in a bowl with the vinegar, coconut nectar and sea salt.

Allow to marinate or “pickle” for 1 – 24 hours if you can.

MANGO SALSA

• 1-2 ripe mangoes, peeled and diced into 1⁄2 inch cubes
• 1/2 cup cilantro, roughly chopped (I like lots, you can use less)
• 2 teaspoons grated ginger root (peeled)
• fresh squeezed juice and zest of 1 lime
• 1 tbsp extra virgin olive oil
• dash of cayenne (optional)

Directions:

Mix all salsa ingredients in a bowl to combine, set aside.

FISH

• 8 oz halibut steak (or other white fish), deboned and cut into cubes
• 1⁄2 cup coconut cream
• 3⁄4 cup shredded unsweetened coconut
• 1 tablespoon curry powder
• 1 teaspoon sea salt

Directions:

Skin the fish and cut into 1⁄2 inch thick slices or cubes.

Mix the coconut and curry together on a plate.

Dunk each piece in the coconut cream (skim the solid part off of a refrigerated can of coconut milk), then into the curry- coconut mixture.

Coat all the sides of the fish with the mixture until they’re well covered.

Brown the fish in coconut oil over medium heat (flipping in the middle of the cooking). The crumbs should be golden and fish cooked through.

To serve, create a bed of salad greens. I personally like mixed baby greens and mixed baby kale for salad. Spinach would also be delightful!

Top with the pickled onions, salsa and finally fish cubes. I personally found the salsa and onions to provide adequate “dressing” but you could also drizzle with olive oil and lemon or lime juice.

Enjoy!!

Always living with passion,
Sammie

Bake It Up!

This simple vegetable dish is easy to make but full of flavour! It’s the perfect addition to anyone’s Meatless Monday! Enjoy!

Veggie Rice Bake
Serves 3-4.

Ingredients:

4 zucchini
2 medium sized onions
2 large ripe tomatoes
1 cup brown rice
2-3 tsp extra-virgin olive oil
Salt and pepper to taste

Directions:

1. Cook your rice according to the directions on your package.

2. Preheat your oven to 350 degrees F.

3. Slice your zucchini, tomatoes, and onions into thin slices.

4. Sauté your onions in a small pan with your 1 tsp of olive oil until browned.

5. Once your rice is ready, grab a baking dish and layer your rice at the bottom, then top with your vegetables. Add your onions last.

6. Top your dish with a little olive oil and place in the oven for about 20 minutes so the flavours blend together.

Love this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe adapted from http://www.health.com/health/recipe/0,,10000001906403,00.html

Mint For Mom!

This cupcake recipe can be used to satisfy that sweet tooth for your Friday night or even to make for your mother on Sunday! These cupcakes are sure to get rave reviews from those who eat them!

Vegan Mint Chocolate Cupcakes!
Serves 12.

Ingredients:

Cupcakes:

1 cup almond milk
1/3 cup coconut oil
1 tsp apple cider vinegar
1 tsp vanilla
1 cup cacao or cocoa powder
¾ cup coconut sugar
1 cup almond flour
½ tsp baking powder
¾ tsp baking soda
½ tsp salt

Icing:

3/4 cup raw cashews soaked 2-3 hours and rinsed
2 tbsp coconut oil (melted)
3 tbsp raw honey
1 tsp vanilla
½ tsp mint extract
1 tbsp fresh mint
water as needed to reach desired consistency

Directions:

1. Preheat your oven to 350 degrees F.

2. Mix your vinegar and almond milk together in a bowl and let them sit for about 5 minutes.

3. Using a small pan, heat up your coconut oil until it’s pretty much melted. When ready, add this to your bowl along with your sugar and vanilla.

4. In a separate bowl, sift together the dry ingredients and then add your almond milk mixture. Mix until they’re combined.

5. Add a little coconut oil to your cupcake moulds and poor your batter into them.

6. Bake your cupcakes for about 25 minutes.

7. To make your frosting, first mince your fresh mint.

8. Combine all your icing ingredients together in a blender or food processor and process until creamy, add water depending on your desired consistency. Chill for at least one hour to thicken before using to ice cupcakes.

Love this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe adapted from http://www.chow.com/recipes/10794-basic-vegan-chocolate-cupcake

Superfoods In The Morning!

Start your day off right with some acai! Known as a superfood because of its many health benefits, it’s also super tasty! Full of anthocyanins and flavonoids which are powerful antioxidants, acai can help defend the body against life’s stressors.

Acai Berry Bowl
Serves 1-2.

Ingredients:

1½ cups frozen acai
½ cup almond milk
½ cup gluten free granola or chopped nuts
1 cup frozen strawberries
1 banana
½ cup blueberries
2 sprigs fresh mint

Directions:

1. Break up your frozen acai into large chunks while still in the package. When done, remove it and place it in your blender or food processor. Add your frozen strawberries, banana and almond milk and blend.

2. Once blended, add your mixture to a bowl and top with your granola, blueberries, and fresh mint.

3. Volia! Eat up!

Like this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe sourced from http://www.blenderbabes.com/all-the-rest-recipes/ice-creams-sorbets/acai-bowl/

Sweeten Up Your Salad

Summer is the perfect time to add a little sweetness to your salad! Break with tradition and add something like strawberries! You’ll be glad you did! The mixture of these ingredients will make this salad a regular on your weekly meal plan!

Summer Spinach Salad
Serves 3-4.

Ingredients:

1 organic apple
½ cup chopped walnuts
1 cup strawberries
½ cup goat cheese or cashew cheese (optional)
½ onion
1 small box organic baby spinach

Vinaigrette

3 tbsp lemon juice
2 tbsp extra-virgin olive oil
2 tbsp apple cider vinegar
3 tbsp honey

Directions:

1. Combine all your vinaigrette ingredients together until they’re a smooth mixture.

2. Chop up your apple, strawberries, and onion and place in a large bowl along with your spinach and toss.

3. Top with walnuts and goat cheese or cashew cheese.

4. You can add your vinaigrette to your salad or keep it separately so guests can serve themselves!

Love this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe adapted from http://www.vegetariantimes.com/recipe/microgreens-with-strawberry-lime-vinaigrette/

UnDiet Your Life!

Today for Motivation Monday I have the honour of being the next stop on Meghan Telpner’s “UnDiet” book tour!

Meghan is an incredibly knowledgeable, enthusiastic, humourous, fun, vivacious and vibrant individual. She has re-taught me almost everything I “thought” I knew about nutrition and transformed my lifestyle completely and for that I am forever grateful.

When Meghan told me she was writing a book to share her wealth of knowledge about nutrition and transitioning to a healthy lifestyle I was totally stoked! Now people around the globe could have the same experience as me and learn to live life happy, strong, energetic and nourished!

Meghan certainly delivered. With her hilarious quips, her knack for making things clear and simplified, and her contagious excitement about all things healthy, she’s inspiring people around the globe with her extraordinary publication “UnDiet”

I had the opportunity to interview my mentor and guru about the book. Check it out!

Why did you choose the name “UnDiet” for your book?

It’s called UnDiet, simply because it is the complete opposite of what we think a diet it is. There is no calorie counting or measure of carbs or grams of fat. UnDiet is about breaking some rules, cleansing out the clutter in our lives that isn’t serving us and really focusing on tips, tricks and strategies to help live the life of our dreams.

This has nothing to do with slimming down or cleansing- though if that’s what your body needs, it would likely happen as a sweet side effect of living the UnDiet lifestyle.
            
The book is a guide, a toolbox, for lifestyle transformation.

What do you hope to inspire with the book’s message?

My goal is simple. Health is our own personal and individual responsibility. My hope for the book is that readers and members of my community will not only get that simple fact, but also know that it is completely within their own capacity to own it, take it one and empower themselves with the knowledge and strategies to make optimal health their reality. It is absolutely possible and so much simpler than media has led us to believe.

How easy would it be for a reader to adopt the “UnDiet” lifestyle?

The transition may initially be an adjustment, depending on where they are coming from, but the lifestyle is easy. Once you read the book, which includes recommendations and the really important why’s, many things we thought might be hard, simply become non-negotiables. If we understand, for example, how toxic diet sodas are for us, it becomes a lot easier to pass on the artificial sweeteners in all things. The foods recommended in the book can be found at any major supermarket, and the lifestyle practices, like detoxing our beauty care products, or in most cases less expensive and often free. It is easy. The challenge is being ready- but as I say- Today is the day!

What are the key messages behind the book?

UnDieting is about going back to eating real food and avoiding the toxins we eat but also in beauty products, home cleaning products and relationships.  There’s a section on why calories don’t count and how we need to question the paradigms of conventional nutrition that just aren’t working. UnDiet differs the most in that it isn’t a diet at all. It’s about tuning in to our body, doing our very best, whatever that may mean, and picking up and doing what we can and coming back later for the rest. It is a judgment free guide to help people live their best life, in their most optimal state of health.

What was the most exciting part about writing “UnDiet”?

I love that there is now a beautiful book now available that contains so much truthful, honest, applicable knowledge. There previously wasn’t a book like this- that taught fundamentals principles of good, healthful living, but that wasn’t mandating a specific set of dietary rules. UnDiet doesn’t have rules, it’s just teaching a balanced, sustainable lifestyle that is bringing people effortless relief from what many came to accept as chronic conditions and suffering. That is what is most exciting- people are getting it and getting healthy!

What was the most unexpected part of the process of writing your book?

The  unexpected part is really the amazing support there is in this community. We have an UnDiet Book Club group on Facebook open to everyone who has a copy of the book. I am amazed and delighted at the love, support and generosity people are demonstrating to complete strangers. They are sharing their experiences, offering their own tips and really being a support group. That is a bonus gift!

What would you say to someone who was on the fence about reading “UnDiet”?

UnDiet is freeing people of burden around body image, suffering, and pain. It is empowering people to be their own best health guru, and is demonstrating that there is no one way to achieve optimal health. UnDiet is about abundant, vibrant living. Health is more than the absence of disease. Health is about waking up feeling refreshed, having steady energy through the day without relying on caffeine to make that happen. Health is having a calm and focussed mind, loving relationships, and a body free of pain or other symptoms. There is always something we can be doing to improve our health and the level of health we experience will have a direct effect on the success we have in every other area of our life. UnDiet is for everyone. Today is the day. Make it Happen!!!

Here’s the best part friends! I’m giving away ONE copy of Meghan’s UnDiet book to an enthusiastic reader! All you have to do to enter is share your favourite part of the UnDiet living creed in the comments below! Mine is “Fuel Your Life” because I now have the knowledge and education from Meghan to know the difference between fuel and filler and my body has thanked me every day since!

A winner will be chosen at random and contacted on Wednesday May 8th, deadline for entry is Tuesday May 7th at midnight.

So let me know, what’s your favourite part of the creed?

Always living with passion,

Sammie

Areeeba! Happy Cinco De Mayo!

Happy Cinco De Mayo this weekend! Instead of filling up on high fat, high calorie dips to celebrate, try this non-dairy one instead! Super tasty and filling! You may just find yourself making this on non-celebratory days too!

Non-Dairy Jalapeno Corn Dip!
Serves 4-6.

Ingredients:

1 cup unsalted cashews
¼ tsp salt
2 tsp apple cider vinegar
1/4 cup lemon juice
¼ cup water
¼ tsp black pepper
½ tsp garlic powder
1 cup of frozen organic sweet corn (thawed and drained)
2 jalapenos

Directions:

1. Cover your cashews in water and soak for 6 to 8 hours.

2. Once ready, drain your water and place the cashews in your food processor or blender.

3. Add your water, lemon juice, salt, and vinegar.

4. Puree until smooth.

5. Chop up your japepenos and remove the seeds. Add them to your mix along with the rest of your ingredients.

6. Refrigerate your dip for several hours to let the flavours blend together.

7. Serve with your favourite gluten-free chips!

Celebrating this weekend? Share the recipe on Twitter.

Always living with passion,

Sammie

Recipe adapted from http://www.shugarysweets.com/2011/08/jalapeno-corn-dip

No More Stress, Just Chai

With all the tasty spices in chai, it’s no wonder this tea is popular among many. If you’re trying to cut back on your caffeine, chai tea can be a great alternative! Chai is full of anti-oxidants and has also been known to have a calming effect. Make this and see your stress melt away!

Dairy-Free Chai Shake
Serves 2.

Ingredients:

½ cup almond milk
1 tsp vanilla
1 chai tea bag
1 frozen ripe banana
1 tbsp almond butter
½ tsp cinnamon
Handful of ice

Directions:

1. Brew your chai tea and once ready, mix with your almond milk.

2. Let your tea cool.

3. Chop up your banana and add to your blender along with the rest of your ingredients.

4. Blend until you have a nice smooth and creamy milkshake consistency!

5. Feel free to top with a little nutmeg or more cinnamon.

Love this recipe? Share on Twitter.

Always living with passion,

Sammie

Recipe adapted from http://ohmyveggies.com/recipe-banana-chai-breakfast-shake/

Workout Out Harder in Sweat In Style Activewear!

I love to be able to bring attention to companies in the health and fitness field that offer great products, so today I’m letting you all in on a great website for activewear that has some super cute athletic gear!

After so many years of training my workout gear always starts to develop that hockey bag odour, I’ll fully admit it, and I need to replace it. So I’m always looking for new brands to add a pop of colour or a bit of flare to my current wardrobe.

I don’t know about you but I push myself a little bit harder when I’m  wearing a new cute workout outfit! This could be a wonderful reward for all your hard work busting your booty!

Our partner sweat in style activewear knows how I feel! And because they think the same thing, they’re giving you 10% off your next purchase! Just use the code BCF 10 at the check-out!

Check out some of their cute items!

This outfit is perfect for cardio & arm work:

The shirt won’t ride up during your burpees and you won’t have to worry about your pants flopping around either!

Give this circuit a try!

10 Burpees
10 Push-ups
10 Mountain climbers

Repeat 3X

This outfit is perfect for leg work:

The pants fit close to the body and will keep you pushing hard through those squats and lunges.

Give this circuit a try!

10 squats
10 second squat hold
10 switch lunges (Jumping from left to right)

Repeat 3X

This outfit is perfect for your cardio:

With the form-fitting material, it will feel like second skin as you are run, jump, and kick!

Give this circuit a try!

10 Jacks
10 High Knees
1 minute sprint on the spot

Repeat 3X

For more information on this cute brand, head to http://www.sweatinstyleactivewear.com/ or like their Facebook page for updates!

Do you love this workout wear? Share your love on Twitter.

Always living with passion,

Sammie