Thursday, June 6, 2013

5 Minute "Almond Joy" Chocolate Bites

Last night I was having one of those nights... You know, those nights when the house is a mess, its past your bed time and all you can think about is CHOCOLATE.

I found a wonderful recipe over at Butter Believer and decided to change it up a bit to suite my cravings.

This recipe I threw together definitely hit the spot. It is the perfect sweetness with a touch of salty. I instantly fell in love. The best part about it? It takes 5 minutes of work then you throw it in the freezer. Easy Peasy.

Enjoy and please let me know what you think!

3/ 4 cup organic coconut oil
3/4 cup raw honey
1 tsp of vanilla
1/2 cup cocoa
1/4 cup sliced almonds (broken-up)
1/2 cup unsweetened shredded coconut 
1/2 tsp sea salt plus extra to salt top of chocolate. 
     * **  I used Himalayan pink sea salt and it was Divine. *** 


I. In a small saucepan melt the coconut oil, honey & Vanilla. Once melted whisk in cocoa and salt and then finish off by adding the almonds and coconut. Stir well. 

2. Line a small 11 x 7 baking dish with parchment paper and pour mixture evenly in the pan.. Salt the top to taste.. I love salt so tend to put a bit more on :)   place in the freezer till chilled ( took me about 1/2 hour) 

3. Remove from the freezer and cut into small squares. Keep in the fridge to keep solid. 

These were seriously AMAZING! I hope you love them as much as I did. 

xo. Sarah. 

Monday, April 29, 2013

Healthy No-Bake Chocolate Oatmeal Cookies

When you are in need of a quick chocolate fix that you don't need to feel guilty about - Let these babies come to rescue. 

They take a total of five minutes to make and then about 30 minutes to set in the freezer. 

Hope you love them as much as we do! 

1/4 C Butter
1/4 Coconut Oil
1 plus 1/4  C honey
1/2 C Milk
4 Tbsp Cocoa
1/2 C Peanut Butter
3- 4 C Quick cooking Oats
2 tsp. Vanilla

1. Add the first five ingredients to a saucepan over medium heat - bring to a boil for 1 min. 

2. take off the heat and add the remaining ingredients - Mix well

3. Drop by the spoonful onto a greased or lined cookie sheet and throw in freezer to set - takes close 30 minutes, sometimes I just keep mine in the freezer and snack on them from their frozen state. 

4. Make sure to have a wash cloth nearby for little hands as they can get pretty messy! but the taste is worth it :)

** for some more healthy options consider adding a few TBSP of ground flax seeds to the mixture. I also make sure to use a natural peanut butter. We make our own - but you can find them at most grocery stores now. 

~ Please share freely with any chocolate lovers you may have ~ 

Tuesday, April 9, 2013

3 Months of Real Food - Update!

Hello Lovelies!

I wanted to let you all know a quick update since our family started eating "Real Food" back in January.

To recap you can check the guidelines we were following HERE.

So how has the past three months been??

AMAZING. It has not been easy by any means but the results have proven that we are on the right path. In just three months here are the changes I have experienced:

1. Blood pressure was reduced significantly  Last year I had dangerously high blood pressure (160/100) and was put on medication.  I am so happy to report that I am completely off of all blood pressure medication and my daily average hovers around 110/75 = this just proves how much salt is in all that processed junk!

2. Cholesterol levels went from very high to better than average

3. I have lost 21 lbs. YAY!

4. Acid Indigestion has disappeared - Three years ago I was diagnosed with GERDS and given medication for it. I have stopped taking the medication and have had zero symptoms of the extreme acid reflux I used to have.

The challenges we have faced have mainly been related to planning. For example being too tired to make dinner because I forgot to take out the meat, not eating before going out shopping)  If I could give you the best advice for starting your real food journey it would be to PLAN AHEAD. Plan your meals. Plan your snacks. Write down your grocery list according to your meals so you dont bring home junk.

We are sticking with this. Regardless of how many road bumps we come across the results above say it all.

How has your journey been? What struggles are you having? How can we support each other?

Where ever you are on your journey - Know that you are where you need to be right in this moment.

much love,

Sunday, March 31, 2013

Whole Wheat Applesauce & Oatmeal Muffins

I have tried quite a few recipes out there for the perfect muffin. Most I tried with whole wheat were terrible dry or too heavy. After countless tries I am happy to report that I have combined a few recipes and added a few ingredients to make the most perfect moist and yummy muffins.

I hope you love them as much as my family does!

** Please also note that this recipe is for a pretty big batch as we like to freeze some for lunches.

Whole Wheat Applesauce & Oats muffins: 

  • 2 cups oatmeal
  • 2 cup whole wheat flour
  • 1 tsp salt
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 2 cups of unsweetened applesauce (homemade is extra yummy!)
  • 4 eggs
  • 2 tsp Vanilla Extract
  • 1 tsp cinnamon
  • pinch of nutmeg
  • 1/2 cup melted coconut oil (or butter if you don't have any on hand)
  • 1 cup honey (melted)
  • 1   1/2  cups whole milk
  • 2 cups of cored and cut up apples ( small pieces are best)

Crumb topping: (optional)

  • 3 tsp cinnamon
  • 3 tsp oats
  • 2 tsp honey
  • 4 tbsp melted butter or coconut oil


1. Preheat oven to 400 degrees & line or butter your muffin trays
2. mix everything together (except crumb topping) adding in the apples last.
3. In a separate bowl mix together your toppings
4. pour batter into tins and drizzle topping mixture over each muffin.
5. Bake for 20 minutes then enjoy!

Wednesday, February 27, 2013

DIY Slow Cooker Yogurt

Oh. my. goodness. Home made yogurt - Super easy. Extra creamy. and best of all - VERY cost effective.

We go through a ton of yogurt in our house. I usually end of spending close to $14 each week on the stuff - and with our recent no sugar / processed foods change home made yogurt was one of the top things I needed to make for our family.

I admit I was a bit scared at first but last night we bit the bullet and let me tell you - It was so easy and turned out tasting fantastic!

We followed the recipe we found at - The only change we did was that we added some honey to some and some maple to some for the kids.  ... who am I kidding? for me too.

You may want to just add fruit to each serving with a dollop of honey and that way you have the plain yogurt to use for dips and such.

We used 4 litres of organic whole milk and ended up with 9 pint sized mason jars.

So feeling adventurous? Check out the recipe HERE.

Let me know how it goes!

Monday, January 14, 2013

Green Goddess Smoothie

Hi again!

Here is another yummy green smoothie we just created.. It was DIVINE! It has green pears, spinach for fiber and to curb cravings, parsley for cleansing and strong bones, green grapes (strong antioxidants)oranges for our vitamin C to help our immune systems healthy and last but not least my favorite Strawberries .

I hope you love this recipe as much as we did :)

1/2 cup orange juice
two big handfuls of fresh parsley (about one bunch)
two cups of spinach
1 green pear cut up
2 peeled and cut up oranges
about 6 green grapes
about 6 strawberries (frozen or frozen)
1 cup of ice

Just throw it all in your blender and blend for about 30 seconds, pour in your favorite glass and sip away! We use a Vita-mix blender which makes it smooth as can be so you depending on blender used you may need to adjust blending times.

much love!


Sunday, January 13, 2013

Hemp-Heart Energy Bites

Greetings Beautiful! Just wanted to share a little recipe with you..  these babies have helped me out immensely during out week two of real food :) they are easy to make, freeze well and really help to pick up energy when the mid-afternoon sleepies hit.  They can easily be adapted to include different nuts, nut butters, or power foods. 

I really love adding a bit of cacao to mine for that extra energy kick - just be sure not to feed the cacao ones to children as  its very similar to a natural caffeine that no child (or parent for that matter) needs.. I hope you enjoy this recipe and let me know how it works out!

items needed: 
1 cup rolled oats
1 cup coconut (unsweetened)
1/2 cup natural peanut butter ( or almond / cashew )
1/3 cup raw honey
1/4 cup coconut oil
1/4 cup sliced almonds (or any other nuts you have)
1/4 cup sunflower seeds (or other seeds you love)
1/2 cup hemp hearts (or ground flax seed)

Mix them all up together in a big bowl and roll into balls. If you find the mixture is to dry add a bit more coconut oil or nut butter. It also helps if you stick the mixture in the fridge for about 20 minutes.

Keep these lovelies in the fridge or freeze them if you think you may have them longer than a week (they never last that long in our house) This recipe makes about 20 balls depending on the size you are making.

some other things you may consider adding depending on preferences:

  • cinnamon
  • vanilla
  • dried fruit
  • maple syrup
  • chocolate chips
  • cacao (not for kiddos)
  • cocoa to add chocolate flavor
Let me know what other yummy creations you come up with! Have a fantastic week :)

much love,

Tuesday, January 8, 2013

Real Food Day 7

Well we have made it our first week on 100% Real Food! Hooray!!

Just to recap - as a family we are having zero refined sugars, zero processed foods and only 100% whole grains such as stone ground whole wheat and quinoa.

I can't even begin to tell you how amazing this first week has been - Personally I have lost 8 lbs and am feeling energetic, positive, and am thinking much clearer.  My skin has cleared up immensly and I no longer have to wear foundation.

The boys (3 and 5 yrs) have had a few days where I am sure they were going through sugar withdrawal because let me tell you - things were not pretty..  They were flying off the handle and crying at every little instance and getting angry with things that they normally would not have even noticed.. On day five though things started to even out and I have noticed they have more energy as well (which is a bit of a scary thing!)

The boys ask for fruit or our home-made granola for snacks.. They are excited with veggie plates and have been helping to pick out fruits at the market.

My dear husband is doing great considering he is a truck driver and delivers McDonalds foods all over the province. He has been eating right along with us and is enjoying the home made bread and the beginning results of a very happy family.

I would like to share with you some of the wonderful Real food we have been eating this week and will be posting recipes this week to link up to them - so make sure to subscribe or follow along on facebook to be notified up updates! In addition to the pics below some new foods  we also tried were:

  • home-made tzatziki Sauce
  • New flavorings for Kale chips
  • home made bread crumbs
  • Heart Hemp power balls (made with peanut butter, heart hemps, coconut and flax)
  • Black Bean and Corn Quinoa with Cilantro
  • Caprese Salads

home-made 100% whole wheat bread

yummy coconut almond granola

cooking granola

taco salad with greek yogurt

much love to all of you!


Sunday, January 6, 2013

Green Smoothie Recipes

I just love making Green Smoothies.. Its a great way to get in deep green veggies and a wonderful cleansing way to start the mornings. If you have never tried green smoothies before be warned that they do look a bit daunting but taste wonderful.

Strawberry Orange Spinach Smoothie:

1 cup strawberries (fresh or frozen)
1/2 cup plain yogurt
2 or three slices of orange
big handful of baby spinach (about a cup)
juice or water to get it to the consistency you like

*If you are used to really sweet smoothies you may want to a little bit of honey for the first few.
* If using fresh strawberries you may want to add a bit of ice

Kale and Coconut Smoothie:

1 cup of kale leaves
1/4 cup unsweetened coconut flakes
1 banana
3/4 cup of milk (coconut milk works great too)

* flax seeds or hemp hearts are a great addition if you have them on hand
* If you like your smoothies cold you can also add 1/2 cup of ice

What are your favorite green smoothie recipes?  please share!

Real Food - Day One

Day one for us was on January 2nd.

As part of our eating Real Food I have also joined in on a water challenge through the lovely Laura Emily's group "Apothecary Circle" the challenge is to drink 80 to 100 ounces of water each and every day. Yep. that's 10 to 12 cups of water each day.

To keep track of my glasses of water I start off the day by putting on 12 bangles.. you know the metal ones that come in different widths? Well each time I have a glass of water I take one off and place it over my mama mary statue in my kitchen. By the end of the day they are all off and ready to be placed back on my wrist the next morning.

For the first few days I was heading to the bathroom every 10 minutes but now (on day six) things have slowed down as my body has adjusted. I all ready have noticed my skin clearing up (all though that could also be because of washing my face with pure honey) I am getting less headaches and feel much more satiated through out the day.

okay so back to day one...links for the recipes will be added shortly :)  for breakfast I made us all my favorite Green Smoothie. For our lunch we had a kale stir fry with carrots, garlic and onions. Snack time we had Kale chips with a veggie and fruit  platter and for dinner we home made Borsht.

All in all the day went fairly smoothly. The kids asked a few times for their usual high sugar snacks we had been having but were easily distracted by fresh fruit..

Today we focused on learning the differences between Whole Wheat and the different white varieties. Lisa over at 100 days of real food explains it perfectly. You can check it out HERE.  The short of it is that white flour is processed and refined and bleached to produce a light fluffy flour. The result however strips the wheat of all  nutrients. Sometimes they add these back in (Enriched Flour) but really - why not enjoy it how nature intended? full of fiber, protein and goodness.

We chose to buy our flour from our local whole foods store and it was pretty pricey for the stoneground whole wheat so will be checking out other places locally for better pricing.

Clean Eating - Prep Day

Welcome back!

It's been a crazy few months but the new  year is here and its time to get blogging!

So my husband and I recently watched a few eye opening documentaries - a ted talk series called "Chew on This" along with "Food Matters" and "Hungry for Change"

Those of you who know me will know that I have been struggling with obesity since my early twenties. After watching these shows something just clicked.. You know that moment when a light bulb lights up and everything changes? This was that moment.

After a long discussion with Ryan we made the decision to go 100% Real Food for 100 days. We got the inspiration from this AMAZING website:  It is filled with tons of tips and advice for getting started and a whole bunch of yummy real food recipes.

So What is real food?

My definition is any foods that come from from mama earth vs foods that come from a long processing line filled with additives/chemicals/artificial flavors ect.  You can see the "rules" we are following HERE.

We are still using honey and 100% pure maple syrup for the odd sweetener we need. But keep in mind it still has sugar in it - just a much less processed/refined version when compared to white / brown / cane sugars and artificial sweeteners.

Here is how our first day looked:

Prep day!! - We rid the house of ALL processed foods. This included a huge list of things such as:

  • condiments
  • most canned foods besides our Eden organic beans
  • white / brown sugar
  • all cereal
  • white flour
  • kraft dinner
  • candy / chocolate 
  • pastas that were not whole grain
  • sweetened yogurt
  • breads that contained sugar or white flour
  • white rice
There was a TON of foods that we donated (I just could not justify throwing out unopened boxes of food) We had a total of 12 large grocery bags. As we were going through the food we looked up certain ingredients that we were unsure of and found some pretty disturbing things. For example did you know that many store-bought children's cereal contains BHT or BHA (butylated  hydroxytoluene) - an ingredient used in Jet fuel?  I will write more on these findings at a later date. I promise.

Next we went shopping for some new real food. Some of the things we bought were:

  • TONS of organic fruits and veggies (Kale, lemons, Spinach, peppers, carrots)
  • Natural peanut butter
  • Almond butter
  • Plain Yogurt (love Bles-Wold - made near by in Lacombe)
  • coconut oil
  • olive oil
  • Whole wheat stone ground flour
  • Quinoa (we hadn't tried this before but loved it!)
  • Lots of different raw seeds and nuts
Getting everything home and putting it away felt really good. I loved the way our fridge looked full of food that was actual going to provide my family with nutrition. Food that was not filled with unpronounceable ingredients. It felt great to know that we were headed in the right step.

So next up day one - What foods we ate - how everyone is coping with sugar withdrawal . Stay tuned I will have it up shortly.

Warm Blessings!
Sarah ~