Kimchi is a very tasty food with numerous health benefits ranging from an enhanced immune system which is located in the gut making it so important to have a diverse population of good bacteria in the gut, The health benefits range  through out the body right up to the brain.

How To Make Kimchi and Why It’s Good for You?

If you have alittle extra time on your hands making Kimchi is well rewarding! Besides it tasting so good Kimchi provides many health benefits related to the good bacteria produced in kimchee :
The more diverse the bacteria in your gut, the healthier your body, which is why consuming fermented foods is an excellent addition to supporting the health of your microbiome.

Immune health: The probiotics, vitamin C, iron and hundreds of phytonutrients in kimchi enhance your immune system. 80% of your immunity resides in your gut so the bacteria that live there can either dampen or enhance your immune system. This is because they maintain the integrity of the intestinal wall. Leaky gut is a perfect example of a condition where the microbes are not doing their job and the tight junctions in the gut have become loose letting food molecules and other bacteria in – this when the immune system gets compromised.

Nutrient-dense: You’ve probably heard me say before that when a food is fermented it becomes biotransformed! That’s fancy for saying it becomes a whole entire new food because bacteria do this magical thing to nutrients in food.

For instance, cabbage has about 30 mg of Vitamin C per cup but when it’s fermented it can have up to 600 mg per cup – incredible right?

The bottom line is fermented foods are amazing for your overall health. The larger the variety of fermented foods you can take in the better, as this helps populate your digestive system with a variety of microorganisms. Some examples for fermented foods that are widely available are plain yogurt, miso, tempeh, pickles, sauerkraut, kefir, kimchi, and kombucha. When purchasing these items make sure that they do not contain sugar, preservatives, food dyes, and most importantly that they have not been pasteurized. Heat destroys all the delicate bacteria, so the foods must be raw to be beneficial. This may mean a good old-fashioned DIY or that you visit a market or health food shop instead of a traditional grocery store, but I have no doubt you will discover a whole world of awesome fermented-ness that you didn’t even know existed! Party!

Makes a lot!

2 Napa cabbage (2 kg total weight)
1 daikon radish
5 large carrots
1 bunch spring onions (about 7)
1 apple
70 g fresh ginger
6 cloves garlic
scant 1/3 cup crushed red chili flakes
¼ cup good-quality sea salt

1 large glass jar (mine has 4-liter capacity)
1 large bowl
knife + cutting board
food processor or mortar and pestle

1. Wash all veggies. Chop cabbage into bite-sized chunks, julienne or grate carrots, daikon, and apple. Slice green onion. Place all vegetables in a very large bowl.
2. In a food processor blend ginger, garlic, and chili until well combined. Add this mixture to the bowl of vegetables along with the salt.
3. Mix and vigorously massage all ingredients together until the cabbage begins to soften and release fluid. Continue until you have a fair amount of liquid in the bottom of the bowl, about 4-5 minutes. The vegetables at this point should have lost much of their volume. Let the bowl sit out at room temperature for a few hours, massaging once or twice more. Season to taste.
4. In a large, sterilized jar (or several small ones), pack in the vegetables trying to avoid any air pockets, making sure to leave a few inches of space at the top of the jar for carbon dioxide. Cover the jar with a loosely with a lid, or make sure to open it periodically to release any pressure that may build up. Leave the jar on the counter for 2-4 days. You may see bubbles forming in the jar – this is carbon dioxide and totally normal. Taste the kimchi now and again. Once the flavor is to your liking, seal the jar and place in the fridge. Keeps for several months.*Tip: After removing kimchi from the container to eat, push the remaining back down to keep most of the cabbage submerged in the brine (the liquid). This will help keep it fresh for longer.

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These Chocolate Balls taste so good, they,re so easy to make, no bake and are filled with foods that are beautifying to your skin, They are also energizing and make a great snack. Benefits include:

Chocolate Collagen Beauty Balls:

Collagen: Promotes glowing, vibrant skin. This essential protein provides elasticity to the skin, helping it to appear more youthful and healthy.

Almond Butter: A rich source of vitamins, minerals and mono saturated fatty acids. It has high amounts of Vitamin E to promote good skin, hair and healthy body

Flax Seed: The fatty acids found in flax seeds keep skin hydrated, moist, and smooth, preventing drying and reducing the look of fine lines, wrinkles, and dullness.

Matcha Powder: Fights free radicals that damage cells needed to protect our skin. Matcha is particularly good for acne because it has the ability to decrease sebum production.

Chocolate Collagen Beauty Balls:


*Makes 18 Balls


1 cup whole rolled oats

? cup dark small chocolate chips

? cup natural almond butter

4 Tbsp. ground flax

2 Tbsp. Collagen Powder (I used Organica plain)

1 Tsp (a good one) Matcha powder (optional)

2 Tbsp. honey

? Tbsp. melted coconut oil

1 Tsp. pure vanilla extract


Mix all ingredients together in a large bowl until thoroughly combined and sticky.

Roll into Tablespoon sized balls and keep them in the refrigerator or freezer for some easy grab n? go snacking.

Check out for website with information about nutrition services to better your health, learn about programs available, and how I can help you learn how to start making those changes that you need to accomplish your specific health and wellness goals.

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Cauliflower is easily one of the healthiest foods to eat in 2019 and actually one of the healthiest foods on the planet! It’s versatility is numerous from making soups, salads, cauliflower rice, mash it, make stews with it, in your smoothies and juicing, cauliflower pizza crust, rolls bread sticks and only limited by your imagination.

Warming Cauliflower Chowder

The health benefits of cauliflower are numerous as well.

  • Cauliflower is a member of the cancer-fighting cruciferous family of vegetables.
  • Cauliflower is anti-inflammatory and antioxidant-rich, and may boost both your brain and heart health.
  • Eating cauliflower will provide your body with impressive amounts of vitamin C, vitamin k, beta-carotene, and much more while supporting healthy digestion and detoxification.
  • Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C,
  • Cauliflower is an important source of dietary fiber for digestive health and more.

Coconut Cauliflower Chowder: You may want to make this absolutely delicious warming chowder to cuddle up with on the couch and enjoy during these freezing wintery days or nights

Refrigerates well and can freeze!

Yield: Serves 6
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes



1 large head of cauliflower, roughly chopped

1 tablespoon olive oil

4 cloves garlic

1/4 cup unsalted butter

1 medium red onion, chopped

2 carrots, chopped

2 celery stalks, chopped

1 bay leaf

1/2 teaspoon dried thyme

1/8 cup + 2 tbsp all-purpose flour (can use gluten-free flour)

4 cups vegetable broth (low sodium is fine)

1/2 cups Silk Almond Almond milk Unsweetened

1/2 cup coconut milk or a little more

Salt and black pepper, to taste

Top with nutritional yeast


Preheat oven to 400 degrees F. Place chopped cauliflower and garlic cloves on a large baking sheet. Drizzle with olive oil and toss until well coated. Season with salt and black pepper, to taste. Place pan in the oven and roast for 20-25 minutes or until cauliflower is tender, stirring once. Remove from oven and set aside.
In a large pot, melt butter over medium high heat. Add the onion and cook for 2-3 minutes. Add carrots and celery and cook for 5 minutes, stirring occasionally.
Finely chop the roasted garlic cloves. Add the garlic, roasted cauliflower, bay leaf, and dried thyme to the pot. Sprinkle flour over vegetables and stir. Cook until flour disappears.
Pour in the vegetable broth and stir. Simmer for 10 minutes. Stir in the milk and season with salt + pepper if needed.

Pour chowder into bowls, top with nutritional yeast and serve warm.

Note-if you want the recipe to be gluten-free, use gluten-free flour.

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We tend to forget that our overworked brains need nutrition as well to keep our brains healthy and mentally sharp: So I’ve gathered together: 10 Tips To Keep You Mentally Sharp.


  1. Include lots of color on your plate: Load up on anti-oxidants with 3 cups of veggies + 2 pieces of fruit daily: (sweet potato, red peppers, green kale + spinach, white cauliflower, blue blueberries + blackberries, green apples, red pomegranate.
  2. Have carbohydrate at each meal: Brains run on glucose, but cannot store large amounts of it. That’s why it is important to consume carbs at each meal. Carbs promote production of serotonin, a neurotransmitter with sedative effects. Consume carbs at night promotes sleep. Choose complex carbs such as whole grains and legumes over simple carbs.
  3. Don’t skip breakfast: Skipping increases brain fog. Spread your nutrition intake over 3 meals + 1 or 2 snacks.
  4. Increase B Vitamins: Essential role in memorization. B1 (oats, kale, sunflower seeds, chickpeas) essential for brain using glucose, and B6 (salmon, sweet potato) B9 (legumes, spinach) B12 (fish + eggs)
  5. Good Fats Including Omega 3s: Good fats such as (avocados, nuts, seeds + olive oil) as well as omega 3S (salmon, trout, herrings) could reduce risk of cognitive decline. Eating a serving of fish rich omega 3s once a week may reduce risk of Alzheimer’s disease be 60%
  6. Drink water often, tea regularly and coffee in moderation: Dehydration can hamper concentration. Drink 8 glasses of water in liquids daily(such as water, tea) could protect your brain against developing Alzheimer, or other forms of dementia. As for coffee, to feel positive effect on memory, do not drink more than 3 cups a day.
  7. Limit alcohol consumption: Drinking every day and abusing it can have a neurotoxic + pro-inflammatory effect, even potentially reducing number of neurons. High alcohol consumption increases the risk of deficiencies in vitamins B1 + B2 . Limit to 5 days a week (1 or 2 glasses a day. (1 for women + 2 for men)
  8. Get active and relax! Physical activity increases secretion of certain proteins involved in cognitive function, of hormones and neurotransmitters that may have an impact on memory (such as dopamine + serotonin). It improves circulation, for the effective irrigation of the brain. Manages stress! Listen to music. Don,t use tobacco or cannabis, which affect concentration and memory in the short term, in addition to other harm.
  9. Stimulate the brain. To slow decline of brain function stimulate the brain, cooking new recipes, card games, exercising, reading, vary your activities, get out of the house, play an instrument. Isolation has damaging effects on the brain!
  10. Get enough sleep: Get lots of good sleep and let the body recuperate physically and the brain to commit to memory the information stored during the day. It is during the night using a complex and still little known mechanism, that your memories are put in place. Sleep 7-9 hours sleep a night and go to bed at regular hours even on week-ends.
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Pumpkin Spiced Crepes with a Little Cinnamon Coconut Sugar Topping

Made with Love + Fresh Baked Pumpkin Puree with all its healthy nutrients including Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium + Phosphorus, + a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper + Manganese.

Enjoy these Pumpkin Crepes

knowing your eating whole foods with healthy ingredients!

Pumpkin Spiced Crepes

Makes about 8


  • 1/4 cup ground flaxseed
  • 3/4 cup filtered water
  • 1 1/2 cup gluten free organic all purpose flour
  • 2 tbsp. coconut sugar
  • 2 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves
  • pinch of salt
  • 1/4 cup melted coconut oil less 4 tbsp
  • 1 cup filtered water
  • 1 cup fresh pumpkin puree (packed) (using some of the water to blend if needed)
  • 1 tsp pure vanilla extract

Cinnamon Sugar

  • 1/8 cup coconut sugar
  • 1 tsp cinnamon


  1. Mix together flaxseed + water in a bowl, stir and set side in the refrigerator until needed.
  2. Bake a small pumpkin and puree 1 solid cup in blender using alittle of the water if needed.
  3. Next whisk together sugar, flour and salt in a bowl + whisk in the coconut oil. Slowly whisk in the water and pumpkin little by little making sure there are no lumps. Next whisk in the vanilla followed by the flax mixture.
  4. Meanwhile, whisk together the coconut sugar, flour, spices and sea salt in a bowl, then whisk in the coconut oil. Slowly whisk in the water and pumpkin little by little to make sure the mixture stays free of lumps. Next, whisk in the vanilla, followed by the flax mixture you had set aside.
  5. Mix together the coconut sugar and cinnamon together in a bowl and set aside.
  6. Heat a non-stick 6 inch pan over medium heat, then pour in 1/3 cup batter, and swirl the pan so that it spreads out to the edges. Cook for about 3 minutes on the first side, then flip over and cook the second side. Once the crepe is done, set aside on a plate. Repeat with the remaining batter, separating the crepes with parchment paper on the plate so that they don’t stick together. Sprinkle the crepes with the cinnamon sugar and fold up.

You can enjoy these with a little coconut whipped creme or a drizzle of dark chocolate as well. Enjoy them warm or cold!


Toronto Nutritionist Janet Zdichavsky Pumpkin Spiced Crepes
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Sweet Potato Crust Pizza with Loads of Veggies + Drops of Mozzarella Cheese

Toronto Nutritionist Janet Zdichavsky Sweet Potato Crust Pizza

There is no comparison to a healthy homemade pizza to store bought! Add a sweet potato crust and loads of fresh vegetables, well it’s pizza at it’s best.


Makes 1 medium sized pizza


  • 3 medium sized sweet potatoes ( 2 cups cooked sweet potato)
  • 2 cups oat flour
  • 1/4 cup arrow root flour
  • 2 tbsp nutritional yeast
  • 1 tbsp flaxseed


  • 3-4 tbsp organic tomato puree (paste)
  • 1 cup mixture of spinach + basil
  • 1 small red onion sliced
  • 1 red pepper sliced
  • 2 medium sized portabello mushrooms sliced
  • 3 garlic cloves sliced
  • salt + pepper to taste
  • 2 tbsp avocado oil
  • Italian herbs
  • 60 g vegan mozzarella small balls


  1. Preheat oven to 400F and line a baking try with grease proof paper
  2. Cook sweet potato in steamer or boiling water until soft
  3. When cooked transfer potato to mixing bowl + mash. Add the flour, nutrition yeast + flax seed to mixture + mix together well through out combining.
  4. Shape together the sweet potato dough into a ball,keep your hands workable with flour or water which ever works best for you.
  5. Place the dough ball onto the lined tray and shape it into a circle about .5cm thick. Smooth around the edges.
  6. Place the tray with dough into the oven for about 20-25 minutes
  7. Prepare the sliced toppings by placing them into a mixture of the oil, Italian herbs of choice, garlic salt + pepper until the veggies are totally covered in the seasoning.
  8. When the sweet potato crust has finished baking take out of oven and spread the tomato puree all over surface. Then place the spinach and basil toppings followed by layering the rest of the veggies.
  9. Finish with vegan mozzarella, some basil leaves and a drizzle of oil
  10. Bake in oven for about 15-20 minutes.

Serve + Enjoy ! (freezes well)

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Stuffed Acorn Squash With Quinoa + Vegetables

Toronto nutritionist Janet Zdichavsky black bean stew

Acorn Squash is perfect for stuffing to make a delicious meal. It’s easy to make and just use your imagination to what you want to stuff them with. Here I chose some spinach quinoa, mushrooms, red peppers + more making it super healthy. The squash alone is high in Vitamin A + C plus B-family vitamins plus minerals including potassium, manganese, iron, copper, phosphorous, magnesium and calcium. The vitamin A + C make this a great meal for healthier skin and hair!


  • 1 Acorn Squash
  • 3/4 cup rinsed quinoa
  • 1 /2 sm package fresh mushrooms of your choice ( chopped)
  • Handful fresh spinach (chopped)
  • 1 small red pepper chopped
  • 1/4 cup chopped walnuts
  • 1/4 cup dried cranberries


  1. Cut the acorn squash in half (take seeds out rinse and pour just alittle avocado oil into the meat of the squash with a dash of salt + pepper.) Place in oven at 400 bake until just soft.
  2. Pour 3/4 cup of rinsed quinoa into 1 1/2 cup of boiling water in a pot. Cook quinoa until soft and fluffy. ( You can also use vegetable broth instead of water if you a more flavorful quinoa,
  3. Chop all your vegetables and walnuts + cranberries
  4. Once squash is cooked mix all the stuffing ingredients together and stuff into both halves of squash. Top with more nuts and cranberries. Place in oven and bake until stuffing is really warm.
  5. Enjoy with a side salad, cup of soup or alone.!
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Chipotle Black Bean Stew With Mixed Vegetables

Toronto Nutritionist Janet Zdichavsky Roasted Quinoa

CHIPTOTLE BLACK BEAN STEW: This simple healthy comfort stew is easy to make in one pot and leaves your kitchen smelling delicious.

Course: Main Course

Cuisine: Mexican

Keyword: black bean, chipotle, stew

Servings: people

Calories: 160 kcal


  • 1 onion chopped finely
  • 4 cloves of garlic chopped
  • 2 sm cans black beans ( if making you own 1 1/2 cups soaked)
  • 1 large can of tomatoes diced ( 4 fresh chopped tomatoes)
  • 1/2 small package of chopped mushrooms
  • 1 small red pepper chopped
  • 1 baked sweet potato chopped (optional)
  • 1 sm tbsp cumin
  • 1 tbsp smoked paprika
  • 1 tbsp dried oregano
  • salt to taste and black pepper
  • 2 tbsp Chipotle
  • 3 tbsp White or red wine vinegar ( or to taste)
  • 2 tbsp Maple syrup ( coconut sugar)
  • 1 tbsp Tomato puree


  1. Heat a tbsp of olive oil in a med. sized pot. Add the onion and garlic and cook for 2 minutes then add mushrooms + red peppers cook until soft.
  2. Add the cumin, paprika, oregano and salt and pepper and mix well.
  3. Add the rest of the ingredients and stir well until combined. (add the baked potato)
  4. Simmer for about 10 minutes.
  5. Serve with salad or over quinoa or wild/ brown rice.


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Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust

Toronto Nutritionist Janet Zdichavsky Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust 2
This pie was a HIT at Thanksgiving + I,ve made it again just because it was so good. The crust is filled with good fats from the pecans, the filling made with pumpkin which is nutrient dense with Vitamin A, + C, high in anti-oxidants + Lutein + Zeaxanthin (for eye sight) high in fiber + low in calories. You can enjoy this pie simple w the crust + filling, or add ad a drizzle of 70% Cacao chocolate + if you choose to top it off with a drollop of coconut whip cream or alot, your choice. Enjoy!


INGREDIENTS (For best results let the pie without the whipped cream set in fridge overnight)


  • 2 1/2 cups pecans, walnuts or almonds
  • 2 tbsp. honey
  • 4 tbsp melted coconut oil
  • 1/2 tsp. Himalayan salt.
  • 1/2 pure vanilla extract
  • 1 tbsp. ground flaxseed

Toronto Nutritionist Janet Zdichavsky Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust 1


  • 2 + 1/4 cups fresh baked pumpkin ( 1 14 oz pureed pumpkin, (2 cups) not pumpkin pie filling)
  • 1/3 cup on honey
  • 1 tsp pure vanilla extract
  • 1/2 tsp Himalayan salt
  • 3 tbsp cornstarch
  • 1 tsp cinnamon, 1/2 tsp ginger, 1/2 tsp ground nutmeg, 1/4 ground cloves


  • 1/2 bar of cacao chocolate bar 70%
  • 3-4 tbsp coconut creme or whip cream


  • 1 can coconut cream
  • 1 tsp pure vanilla
  • 2. tbsp powdered sugar



  1. Place the nuts of choice in a food processor or blender with the rest of ingredients and process until well blended.
  2. In a lightly oiled pie plate pour the mix into the pie plate and spread evenly over plate.+ up sides
  3. Place in refrigerator.


  1. Place all filling ingredients into food processor and blend well. (Taste + add more spices if needed)
  2. Pour filling onto the pie crust and spread evenly
  3. Place back into fridge


  1. Break 1/2 the bar into pieces and place into a small frying pan on low heat.
  2. Stir well and add a little cream of choice to thin it out a little
  3. Once melted well and stirred take off heat.
  4. Drizzle onto the pie filling. Place back into fridge.


(You should top with whipped cream when ready to serve. Either with a good dollop or cover surface of pie)

  1. Make sure can of coconut cream has been in the fridge for at least a day.
  2. In a medium sized bowl place just the solid part of the coconut cream in bowl. (save liquid for smoothie)
  3. Mix in vanilla + powdered sugar. With a electric mixer whip up the cream well.
Toronto Nutritionist Janet Zdichavsky Pumpkin Coconut Cream Pie w Drizzled Chocolate + Walnut Crust 3
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Butternut Squash Soup w Spinach + Mushrooms

The incredible nutritional value of butternut squash is impressive with over four times the recommended daily value of vitamin A in just one serving, over half the recommended intake of vitamin C, and an impressive list of other vitamins and minerals.

This perfect hearty and delicious butternut squash soup recipe is a blended soup with spinach + mushrooms added making it very healthy + comforting to enjoy these cooler autumn days + nights.

  • Course: Soup
  • Prep Time: 15 mins
  • Cook Time: 45 mins
  • Total Time: 1 hr 30 mins


  • 1 cup yellow onion , 1/4-inch dice
  • 1 tablespoon olive oil
  • 2 smaller butternut squash ( fresh butternut squash cut into quarter and baked until soft)
  • 6 cups organic vegetable stock
  • black pepper to taste
  • 1 small container of white or brown mushrooms (or your choice)
  • 1/2 bunch fresh spinach
  • 4 cloves garlic peeled and sliced


  1. Heat a large pot over medium heat, then add one tablespoon olive oil to thinly coat the surface. Add onions and saut? until translucent, add the garlic, pepper to taste and mushrooms.
  2. Cut up the butternut squash into quarters, deseed and scrape out strands. Place in preheated oven 400 F. Baked until soft.
  3. In a medium or lge pot place the broth and heat up on med heat. Add the onion, garlic, pepper, (saute mushrooms separately well)
  4. When squash is cooked scoop out 4-6 packed cups squash into broth and stir well. Let cook until blended well and taste cooked.
  5. Scoop out cups of soup mixture and place in blender and pureed.
  6. Place all blended soup back into pot on stove and the cut cup spinach and the sauteed mushrooms and cook until spinach is cooked and mushrooms are soft.

You really don,t have to do much to make this soup taste good because butternut squash is so flavorful, the best squash for soup.

Enjoy! Will stay well in the fridge or you can freeze as well.

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