Iced Cold Turmeric Ginger Lemon Aid

Anti-Fatigue Drink

I love my Turmeric just because it’s so good for me and it contains anti fatigue, anti inflammatory, cancer fighting, and many other benefits. During the winter the hot turmeric lattes are great and now with this summer weather iced cold turmeric lemon aid is the thing!

Spice it up with ginger, lots of lemon slices, a little maple syrup, mint leaves, ice cubes and your set for an all out day, or just sit back and relaxing evening. Takes minutes to prepare + taste delicious!

Iced Turmeric Ginger Lemon Aid:


  • 1 tsp. organic turmeric powder
  • 2-3 tsp fresh grated ginger or ginger juice
  • 2 cups clean water
  • 1/2 squeezed lemon juice + lemon slices
  • maple syrup to taste
  • fresh mint leaves
  • iced cubes


  1. Lightly boil the water
  2. Add your turmeric with a little pepper, and ginger
  3. Turn down the heat after a minute and simmer lightly for 10 minutes
  4. Cool while adding lemon juice
  5. Once cooled add sweetener, lemon slices, mint leaves and iced cubes.

* To make more, just double or triple recipe.

Cool off and enjoy!

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Summer Broccoli Apple Almond Salad

Broccoli contains glucosinolates which are powerful anti-cancer agents that neutralize cancer-causing substances before they can damage healthy cells. Broccoli also supports liver health and digestion.

You will always find some organic broccoli in my fridge. I may steam it and have it as a side with dinner, I use some in my smoothies and juices and in my salads such as this easy delicious summer salad. The broccoli is chopped into small pieces with some of the stem because there are a lot of nutrients there and it taste good as well. I’ve added chopped apples, lots of parsley and mint, yellow raisins, sliced almonds and raw sunflower seeds.

Topped with a light lemon vinaigrette and your set for lunch and dinner if you like for a few days with no cooking in this summer weather and soon to be July steaming hot summer.


  • 2 large heads of broccoli florets and stem (washed and chopped)
  • 2 apples (chopped)
  • 1/2 bunch of parsley (chopped)
  • 1/2bunch of mint (chopped)
  • 1/2 cup raw sunflower seeds
  • 1/2 cup sliced almonds
  • 1/2 cup raisins


  1. Rinse all veggies well
  2. Place the chopped broccoli into salad bowl
  3. Place the apples, parsley, mint seeds and raisins in bowl and mix well.
  4. Make a light vinaigrette with 1/4 cup x virgin olive oil. 1/8 cup apple cider vinegar, juice of 1/2 lemon, 2 tbsp maple syrup, salt + pepper to taste.
  5. Mix together well and pour over salad and stir well.
  6. Top with extra apple, raisins nuts and serve!
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Sourdough Cinnamon Rolls with Kefir Creme Cheese Glaze

I never imagined that I could eat cinnamon rolls and not feel guilty! But here I am making them and not just any cinnamon rolls, they’re “sourdough cinnamon rolls”.

What does that mean?

Well first of all, the sourdough gives the rolls a probiotic benefit which supports gut bacteria, digestion and a heck of alot more. Also, most of the junk associated with flour becomes obsolete after it has been fermented with a sourdough culture. Some of the gluten is predigested, and phytic acid which steals nutrients from the body is neutralized. So you can see that I’m feeling alot more happier when I’m enjoying a healthier reat with benefits.

Here are some other benefits of sourdough:

* Sourdough is a natural leavening agent! So you don’t need commercial yeasts which are processed and runs counterproductive to creating something healthy.

* Sourdough also adds so much flavor to your baked goods. I’ve been creating sourdough recipes for awhile now and what a difference the sourdough makes to the flavour. It’s unmistakable and so delicious.

So let’s move on here with the other ingredients in the “sourdough cinnamon rolls”. When it comes to cinnamon, well it has to be organic and the best I can find because I love the taste of it, the way it smell, the many ways that I can use it in my recipes and food.

A little bit about cinnamon:

Cinnamon comes from the Cinnamomum verum (Cinnamomum zeylanicum) tree. Specifically the tree bark which is pure bark, essential oils, in ground spice form (which is bark powder).

Cinnamon is one of the most beneficial spices on earth, giving it antioxidant, anti-diabetic, anti-microbial, anti-inflammatory, immunity-boosting and potential cancer and heart disease-protecting abilities. It’s such a beautiful spice that it’s benefits are a super big plus to me.

Finally the Kefir Cream Cheese Glaze.

It’s worth making! Here are some benefits of Kefir Cream Cheese:

* Milk kefir is predigested. This means that the beneficial microbes (bacteria and yeast) in milk kefir have broken down making it easier
to digest.

* Kefir contains good fats and proteins, vitamin B, vitamin K and folic acid. Supports overall well-being.

* Probiotic food that builds bone strength, improves digestion, boost immunity, gut healing, fights cancer, combats !BS and more

Onto the recipe:

Sweet Dough:

  • 3 cups all purpose flour
  • 1 cup sourdough starter
  • 1 egg
  • 3/4 cup milk, (cultured milk, kefir milk, buttermilk, yogurt)
  • 4 tbsp butter (cut into small pieces)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt (Himalayan salt)
  • 1 tbsp coconut sugar, honey or maple syrup)


  • 1/2 cup less 2-4 tbsp coconut sugar
  • 3 full tsp cinnamon (I use organic)
  • 6 tbsp butter, melted

Kefir Cream Cheese Glaze:

  • 2 tbsp butter
  • 1/2 cup whipped kefir cream cheese
  • 1/8 cup sifted powdered sugar (you can taste test and just add enough sugar to your liking) (I used just a couple tbsp.)
  • 1 or 2 tbsp milk


  1. I prepared the dough before going to bed so that it could ferment from 7-12 hours while I,m sleeping. Cut up the butter, add the starter, sweetener, egg and milk until the dough starts coming together. Cover and place in a warm spot in the kitchen for 7 to 12 hours.
  2. When ready to start baking, prepare oven to 350F combine the baking powder, salt, baking soda, and sugar and mix. Sprinkle over dough and knead until it comes together. You want a soft dough that you are going to be able to roll out. If you need a bit more flour or a bit more milk add it.
  3. Combine the filling ingredients in a small bowl until it forms into a paste.
  4. Flour surface for rolling dough out with rolling pin. Once rolled out rectangular. spread filling ingredients evenly over rolled dough.
  5. Roll your dough with oily fingers. rectangular 1/4-1/2″ thickness. Take your time with this step. You want the log to be somewhat tight so that the swirls stay in tact when baked. Once you get to the end, make sure the dough is facing seam side down.
  6. With an oiled knife or a bakers scraper cut in 1″ or 1 1/2″ pieces.
  7. Place in circular baking container or sheet pan lined with parchment paper, spread an inch apart with swirl facing upward. In preheated oven bake for 20 to 30 minutes until golden brown on top and bottom.
  8. While rolls are baking or cooling make the glaze. Add soft butter, whipped kefir cream cheese and sifted powdered sugar to a bowl. Mix with a hand held mixer, thin out with a little milk as needed.
  9. When rolls have cooled well you can add the glaze on top of rolls all at once or when being served one at a time.

Enjoy this healthy probiotic treat!

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Kefir Cheese


Kefir is a unique cultured daily product and a highly probiotic-rich food. Kefir comes from the Turkish work “keif” which means “good feeling”. Probiotic foods are so beneficial in increasing good bacteria in the gut. They contain many bioactive compounds, including as many as 30 strains of good bacteria that help fight against tumours, bacteria carcinogens, boosting immunity, supports digestion, improves allergies, heals skin, nourish the brain and much more. Probiotic foods such as kefir have been tabbed as an “it” health food of the 21st century.


Making your own milk kefir cheese is easy, delicious and a healthier alternative to cream cheese and sour cream. You can use this tangy and rich cheese as a dip, spread, salad dressing, or as a topping for baked goods such as carrot bread, or homemade cinnamon rolls. Your options are endless and open to your own imagination.



  • 2 bottles of organic plain kefir milk
  • 2 light weave kitchen cloths
  • 2 large bowls or cooking pots
  • very thin rope, string, thread


  1. Place a light weave cloth spread over a large bowl or pot with edges hanging over the rim so that your can fold all edges together to contain the kefir milk once you pour it into and over the cloth.
  2. Pour 1 bottle of the kefir milk into the pot over the cloth. Carefully hold onto the corners of the cloth so that you are not over spilling the kefir and you are containing it all in the cloth.
  3. Once you have poured the kefir milk, gather all edges together tightly and tie it up with layered thread, string or thin rope, so that the kefir is not spilling out from the top but is sieving through the bottom.
  4. Have two pots beneath kitchen cupboards on counter and tie the string around the cupboard knob so that the cloth with the kefir in it is hanging down over the bowls and the kefir water is dripping into the bowls.
  5. You can start with 1 bottle or make 2. The top picture is about 2 1/2 bottles and it made plenty. I used it for cinnamon rolls, carrot cake topping, topping my toast and have some left in the fridge for further use and enjoyment.
  6. Let hang and drip for about 6 hours or more. I wanted a more dense cheese so I also let it drip in fridge over night. You can help it along by lightly, squeezing the bottom of the cloth to drain some of the water out if it to speed it along.
  7. When finished spread out the cloth and scrape together the cheese and place in a container and use it in your recipes, or place it in the fridge to enjoy when you want. It will stay good for several weeks.
  8. Don’t throw the drippings away, you can use the whey for many things, soaking your beans, rinsing your hair in it, add it to your smoothies, cook your potatoes, rice, pasta or grains in it, whey lemonade and more.

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boost your immune system

boost your immune system with this “vitamin rich mint salad”

IMMUNE BOOSTING “Strawberry Mint Salad”

I love my salads and food prep one every week. Even before I became a nutritionist, my parents had a weekend farm near Barrie and they grew 5 acres of every vegetable you could think of. The earth was that black earth you see in all the garden centers. I still remember that black earth, no loss of top soil there.You could easily pull the vegetables out of the ground with little effort and the veggies were so colourful, big and taste amazing.

After helping with growing the veggies I would go home with bags of fresh picked vegetables. So vegetables have always been in abundance in my life and in my fridge. Even now my fridge is always packed with fresh vegetables for salads, vegan recipes, and juicing.

Vitamin A and C based

With this salad I decided to go with a salad that was lighter and had signs of spring and summer. I focused on vegetables with vitamin A and C because both are IMMUNE BOOSTING vitamins and BEAUTIFYING to the skin.

I decided on carrots, kale, red peppers, tomatoes and mint for A content and for C added strawberries, cucumber, apples and parsley. These veggies and fruit are so colourful and perfect for spring!

Now I like my salads to have some sweetness so I don’t always have to make a dressing. Not that I don’t like making them but with the strawberries, apples and cranberries you don’t really need one. I also like crunch, so I added some chopped walnuts and pecans — a good source of good fats too.Just for a change I added some blue cheese since I had made a coconut chickpea and tofu soup to pair this I didn’t have to worry about my protein content. I always love topping my salad with my favourites so I added more mint, chopped nuts and lots of strawberries.

All of the fiber from the veggies help the body eliminate waste from the colon, helping to prevent colon cancer and keep your skin glowing.

Parsley is a detox superfood. It stimulates bowel function and is blood cleaning and also very anti-inflammatory. Parsley is very beneficial in helping with digestion.

Vitamin A and C are both skin skin super nutrients. They help renew skin cells, prevent premature aging and also help
your skin GLOW!



  • 1 cup cherry tomatoes halved
  • 1 half large cucumber diced
  • 1 lge grated carrot
  • 1 red pepper diced
  • 1/2 bunch of parsley chopped
  • 1 bunch of mint chopped (leave some for topping)
  • 1/2 cup pitted black olives (sliced, whole or cut in half)
  • 1 apple diced
  • 15 strawberries diced (plus more for topping)
  • 1/2 cup walnuts or pecans chopped (leave some for toppings)
  • 1/4 cup sliced almonds) mix in and for topping

(large can chickpeas optional, or blue cheese)


  1. Dice all the ingredients that are to be diced. Place in large salad bowl.
  2. Add in chopped ingredients.
  3. Mix all ingredients together and top off salad with about 8- 10 diced strawberries, some chopped nuts and mint.
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sourdough starter

Creating an “Active” Sourdough Starter : For all your baked goods including bread, sweet loafs, buns, muffins and more.

Several months ago I started my journey with sourdough baking. Being the owner and instructor of the “Funky Fermentation” culinary classes, my goal is to create healthy probiotic foods and drinks that taste amazing.

I’ve made bread in the past with store bought yeast and been very successful. The benefits of a wild sourdough starter, where the leavening comes from the air and the grain, make sourdough baking very inspiring and gives it a very unique flavour. The yeasts are much more varied (in healthy lactobacilli bacteria) and less concentrated than baker’s yeast, so they raise the dough more slowly.

It’s how my stomach feels after eating sourdough bread or a baked good that makes the difference. I don’t feel bloated or overly full. Store bought bread can be nutritious in theory but the contents pass straight through the body without being absorbed. Several hours of fermentation with sourdough is sufficient to neutralize phytic acid and make the minerals more bio-available and the bread much easier to digest.

It took me quite a few times to successfully make a sourdough starter. They never seem to captured any of the bacteria in the air or I never saw any bubbles that are signs of the bacteria and fermentation.

One thing I learned is to be patient and keep trying. What I found worked was feeding my starter twice a day and stirring it once in-between feedings. I always keep my starters in a warm spot in the kitchen. I use organic whole grain flours, a whole wheat, a rye, and next I’ll try a spelt. I also use distilled water never tap water.

Now I’ve developed a starters thumb. It seems so strange that I had so much difficulty at the beginning. And now I’ve made several loaves of bread that are easy-to-digest, light, well-risen and 100% whole grain. Also baked goods like my sourdough banana bread are so healthy and so delicious!!

Here is how to make a sourdough starter: you only need two ingredients “flour and water”

You start 5 days before you want to make sourdough bread. Best to start in evening and then you can bake 5 days later in the morning.

Day 1:

In a glass jar add 1/2 cup of flour or 50 g flour with 1/2 cup of water 50 g (not tap water). I used an organic whole wheat flour with distilled water.

Stir really well, scraping sides. Once really combined and smooth, cover with some cheese cloth and elastic band and place on counter in kitchen. (I wrap a small tea towel around the bottle for warmth.) in a warm spot. 65-75 F 20 C.

(Leave for 24 hours)

Day 2:

24 hours later, add another 1/4 cup of flour and 1/4 cup warm water and stir really well. Then give it a good stir in between the next 12 hour feeding.

So now you are feeding the starter every 12 hours with 1/4 cup feedings of flour and water and a stir in between feedings for 5 days in total.

You will be looking for your starter to start bubbling and that can happen anywhere from 8 hours to 3 days, that means your starter is capturing the bacteria and turning it into wild yeast.

It does well when there is a lot of activity going on around it like cooking or juice and I may leave some organic apple close to it to pick up on.

Day 5:

if it’s ready, by dropping 1 tsp of the starter in a cup of water it should float at the top. If not it’s not ready.

You can use your sourdough on day 5 (6 hours after feeding, or up to 24 hours).

Always keep at least 1/4 cup of the starter in fridge and give it a feeding every 7 days.

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collagen boosting juice

Collagen-boosting Juice and What You Should know about eating the right plants

Learn how to boost your collagen production and reverse your body’s natural internal clock.

Everyone is looking for the fountain of youth and the truth is we already have it. We all contain the secret to younger looking skin we just have to learn how to tend to it.

It’s Collagen!

The same product that drugstores market and will their shelves is right in us. 70% IN OUR SKIN and 35% and the rest of us. Collagen is responsible for supple-looking skin, healthy, strong bones and well oiled joints. When it starts to wane, it’s responsible for what we see in reverse.

I believe in aging gracefully and naturally. I strongly believe in looking good naturally and doing everything to keep our bodies running at optimal capacity which meaning raising collagen stores!

A bit more info about this long chain amino acid

Collagen is the ingredient that keeps the body together. As we age our body loses the ability to effectively produce collagen.
which results in wrinkles in the face and stiff joints in the morning. So in order for ourselves to keep looking and feeling young we should be doing everything to keep our body churning out collagen years to come.

There are supplements on the market to grass fed collagen-peptides to plant based boosters. BUT the most bio-available collagen booster is sitting in your farmers market. Bright and bold vegetables, fruit and berries; dark leafy greens like kale, spinach and chard; bold red veggies like beets and peppers; deeply hued and bright fruits like dark berries and citrus all aid in collagen production. They do this by helping our bodies function properly and properly utilize the collagen proteins.

When our bodies are encouraged to make more collagen we reap the rewards with better skin elasticity, healthy bones and joints and more perfectly better balanced hormones.

Collagen-boosting juice recipe


  • 1 med beet root (and greens)
  • 1 carrot
  • 1 small cucumber
  • 1 cup red cabbage
  • 2 hand fulls of spinach or kale
  • 1 knob of ginger
  • 1/2 juice of lemon
  • 1/2 juice of orange


Put all ingredients in a juicer except lemon and orange. Drink immediately for best nutrition and ENJOY.

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glow and anti-aging serum

My journey as a nutritionist has brought me to a place that resonates with me. I was at one time and it seems like a lifetime away, stuck in a place overburdened with chemicals in my food, in the air, in my personal care routine like my facial and body skin care products, make up, cleansers, you name it.

I’m happy to say now that slowly in time I have rid a huge amount of those chemicals by having complete control over the food I make, ensuring it is clean, fresh and nourishing and now I not only use chemical free body products but I make them as well saving a whole hoot of money!

Also ensuring that they contain products that are organic and nourishing whether it be facial and body moisturizers, make up products like my homemade beet blush and it doesn’t end there. I make some of my own laundry products, organic air mist, cleansing products and a whole lot more.

Moving forward, what I want to share with you now is my “Glow and Anti-Aging Serum.”

While commercial serums can be effective, I prefer the simplicity of pure, therapeutic essential oils. So I came up with an all-natural glow and anti-aging serum with the power of pure essential oils! Here’s a few details about each of the oils in this serum.

Lavender Oil

Lavender oil contains anti-inflammatory, antimicrobial, anti fungal and anti aging properties. It helps delay fine lines, age spots, wrinkles, sun spots because of its skin regenerative properties. It improves cellular communication within the skin and helps your skin get it GLOW back.

Pomegranate Seed Oil

Pomegranates are associated with anti-aging, and the most powerful form of pomegranate for anti-aging is its oil. The oil has extremely high antioxidant properties. These antioxidant properties fight off free radicals. These free radicals are known to damage skin cells by stealing oxygen from them. This causes the skin cells to become lifeless hence leading to fine lines and wrinkles.

Jojoba Oil

Jojoba oil is full of nutrients and antioxidants such as Vitamin A and E which helps tame inflammation, reduce fine lines, control acne breakouts, soothe sunburn, and more. Studies have documented that jojoba improves the feel of skin, and provides a substantial long-acting, 24-hour skin hydration effect.

Anti–aging: Because it is the perfect moisturizer, jojoba can help reduce the appearance of fine lines and wrinkles.

Rosehip Oil

Rosehip oil on your face comes about due to the antioxidants and the oil’s ability to “penetrate into deeper layers of skin”. The vitamin C antioxidants stimulate collagen production.

Carrot Seed Oil

Carrot seed oil is an amber-colored oil that is extracted from carrot seeds. It’s great for dry, sun-damaged, mature, or wrinkled skin. If your skin gets cracked and dry during the winter months, or if your skin appears dull and tired, then applying a product with carrot seed oil will help your skin GLOW again. Carrot seed oil is good for both dry and oily complexion.

Avocado Oil

Slows down skin’s aging. Plus, studies also show that consuming avocado is significantly associated with greater skin elasticity and fewer wrinkles. Much like some of the other well-known face oils, avocado oil is high in antioxidants like vitamin E (free radical-blocking) and fatty acids (skin-plumping), biotin and vitamins.

What sets the avocado apart is two-fold. First, there’s sterolin, a natural steroid that boosts collagen production, treats discolouration, and seriously softens skin. Second, avocado oil contains an abundance of lecithin, a lipid that delivers nutrients directly to the bloodstream, meaning whatever you put on your face along with avocado oil will penetrate even deeper into your skin.

A little tip: When I peel an avocado I scoop out the bulk closest to the skin, mash it and massage it into my face and neck morning and evening right after washing. Notice how soft and smooth your skin looks, then apply the serum.

glow and anti-aging serum recipe

Certainly one of the best things homemade Glow and Anti-Aging Serum is that it takes SO little time to prepare!

Here is the recipe:

(makes in whole enough serum to last about 8 months)

Makes 1 small bottle or 1/2 mid size serum bottle
Total Time: 5 minutes


  • 2 tablespoon jojoba oil 2tbsp
  • 2 tablespoon evening primrose Oil 2 tbsp
  • 2 tablespoon pomegranate oil 2 tbsp
  • 30 drops of rose hip oil
  • 50 drops lavender oil or frankincense oil 50 drops
  • 30 drops carrot seed oil 30 drops
  • 5 tablespoon avocado oil


Mix all of the ingredients together into a dark glass bottle. Use every night and day on face & neck.

Tip: For extra GLOW after applying blush dabble a few drops of serum on cheek bones and massage in.

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Iron Deficiencies in Runners

Iron is a trace mineral, and two thirds of it in our body is found in hemoglobin. Hemoglobin is the oxygen-carrying protein found in our red blood cells. No human can survive more than a few minutes without oxygen, which is why hemoglobin’s ability to transport oxygen throughout the body is a crucial for the preservation of the human body. The iron in hemoglobin is found in the heme groups within hemoglobin. Iron acts as shuttle bus somewhat in the bloodstream to bind to and release atoms, by transferring electrons to and from the other atoms as it moves between various oxidation states. When it comes to oxygen, iron picks it up, binds to it while transporting it through the bloodstream, then releases it in our tissues. Not only is iron found in hemoglobin, but also myoglobin, which is iron-containing protein similar to hemoglobin but it is found in ones muscle cells. Iron is also a cofactor involved in energy production, which is a key process when participating in exercise, seeing as energy is in higher demand when experiencing any type of physical activity or exercise. Cytochromes, which are the electron carrier found in the metabolic pathways contain iron, and in combination work together to provide energy to the body. After touching base of what exactly iron does within the body, and why it is crucial for the body, then iron deficiencies in runners can be discussed. Continue reading

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The Up and Coming Berry!

Written by Toronto Nutritionist Janet Zdichavsky RNCP ROHP

There’s a new craze upon our hands, and no it’s not the new trend in the fashion world you’re hearing about, but something much more superb! Lately in the food world there has been a certain something that has caught scientist’s eyes. While being no bigger than a grape, and yellow/orange in colour, the Sea Buckthorn berry has taken over the health world in only a short amount of time. What is the Sea Buckthorn Berry you may ask? Aside from the peculiar name, it’s being called the next big super food! This little berry has almost 50 times the amount of Vitamin C as an orange does, yet it’s nearly 10 times as small as an orange. Not only does it contain an immense amount of Vitamin C, but is also packed with high amounts of other vitamins such as vitamins A, K, E, B1 and B2. All of these vitamins have some form of contribution to enhancing healthy bone growth and the immune system, enhancing the absorption of iron, assisting with collagen synthesis, coenzymes involved in the synthesis of proteins that assist in maintaining bone density, & so much more health benefits! The berry also contains other nutrients such as fatty acids, lipids, organic acids, amino acids, carbohydrates, folic acid, and flavonoids. It is shown to be healthier than the past crazed acai berry! It has other uses other than just eating as well such as; essential oils from the seeds, but most of all can be made to produce jams, juices, preserves, compote, and tea. Continue reading

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