Lactation Boosting Energy Bites


  • 2 cups quick oats

  • 1 cup peanut butter

  • 3 tbsp. brewers yeast

  • ½ cup of hemp hearts

  • ⅓ cup honey

  • 1 tsp. vanilla

  • ⅓ cup toasted coconut, crushed

  • ½ cup cocao nibs


  • Mix all of the ingredients together in a large bowl (except the cocao nibs), once well combined, fold in the cocao nibs.

  • Roll the mixture into balls (you can decide the size) and place in the fridge for 20-30 minutes.

  • Enjoy now or freeze balls for later!

Wholesome Granola Squares


  • 3 extra ripe bananas

  • 2 cups of quick oats

  • 1 tsp. vanilla extract

  • ½ cup chopped walnuts

  • ½ cup sunflower seeds

  • ½ cup pepita seeds

  • ⅓ cup hemp hearts

  • 1 tsp. cinnamon

  • 1 tsp. fine sea salt


  • Preheat the oven to 350 degrees and line a 9x13 pan with parchment paper

  • In a food processor or high speed blender, mix the 3 ripe banana, vanilla and oats until well combined.

  • Pour mixture into a large bowl and stir in the walnuts, sunflower seeds, pepita seeds, hemp hearts, cinnamon and sea salt until combined.

  • Spoon the mixture into your 9x13 pan and smooth out until the mixture is even and compact.

  • Bake for approx. 25 minutes or until edges start to brown.

  • Let cool and then slice into squares.

Red Cabbage

Did you know that red cabbage actually has about 10x more vitamin A content than green cabbage? Red cabbage has plenty of nutrients and vitamins and has many outstanding benefits. I love to add it to my salads or simply roast it in the oven with some olive oil.

 Benefits of Red Cabbage:

  •   High in vitamin C, which helps strengthen our immune system.

  •   It’s high vitamin A content helps protect the skin and aids in tissue rejuvenation

  •   Aids in healthy bones and helps reduce the risk of osteoporosis due to its vitamin K content.

  • The phytonutrients in red cabbage help to fight against inflammation and in turn, arthritis

  • Red cabbage can help speed up the metabolism of estrogen, which reduces the risk of breast cancer. Also, due to its high antioxidant level, it helps reduce our risk of other cancers.

  • High in fiber and low in calories, which in turn will aid in weight loss.

  • The antioxidants in red cabbage will help reduce free radicals, which in turn will help with aging (reducing wrinkles and age spots).

  • Helps naturally treat stomach ulcers due to the amino acid glutamine found in red cabbage. This amino acid naturally reduces pain and inflammation associated with ulcers.

  • When eaten as kimichi (a fermented food) it is a natural probiotic that promotes healthy gut bacteria.

Banana Walnut Chocolate Muffins


  • 3 medium overripe bananas mashed

  • 1 and ½ cup whole wheat flour

  • 1 tsp. baking soda

  • ¼ tsp. salt

  • 1 tbsp. vanilla

  • 1 tsp. cinnamon

  • 3 tbsp. honey

  • 1 large egg

  • ½ cup plain 0% greek yogurt

  • 1 tbsp. unsweetened almond milk

  • ⅓ cup dark chocolate chips

  • ⅓ cup chopped walnuts


  • Preheat oven to 350 and spray or line 12 standard muffin tins

  • In a bowl, whisk dry ingredients together (whole wheat flour, baking soda, cinnamon, and salt)

  • In a large bowl, mash bananas. Next, add honey, vanilla, milk, greek yogurt, and the egg. Mix until well combined or smooth.

  • Add in the dry ingredients and whisk or mix (by hand or an electric mixer) until smooth.

  • Fill muffin tin with batter to almost the top and bake for about 20-25 minutes or until baked through.

Vegan Apple Crumble and Maple Cashew Cream


For the crumble:

  • 1 cup whole oats
  • ½ cup oat flour
  • ½ cup raw pecans
  • 1 tsp ground cinnamon

For the filling:

  • 6-7 sweet apples, skins on (I used crab apples and didn't measure, but used about 12-15 crab apples)
  • 1 TBS ground cinnamon
  • ¼ cup tapioca flour

For the maple cashew cream:

  • 1 cup raw cashews
  • 1 cup water
  • 2 TBS Grade B maple syrup (I used Grade A because I couldn't find Grade B) 


  1. Preheat oven to 350 degrees. 
  2. Lightly grease a 10.5" by 7" casserole dish. 
  3. Core and chop apples and mix with tapioca flour and cinnamon. 
  4. ut the crumble ingredients into a food processor and mix until the ingredients stick together. 
  5. Lay the apples out in the dish and top with the crumble mixture. 
  6. Cover lightly with foil and bake for 45 minutes. 
  7. In the meantime, blend the maple cashew cream mixture in a food processor. 
  8. Remove foil and bake for 10 more minutes. 
  9. Remove from oven and drizzle cashew cream mixture on top. 
  10. Enjoy!