A Better-For-You Heart Healthy Snack! Gingerbread Pumpkin Seed Bars

* Gluten-Free * Grain- Free * Dairy-Free*


I’ve been spending a lot of time in the kitchen lately, developing recipes for my Heart Health Class coming up on February 22nd. This one turned out perfect on the very first try. I love when that happens!

Some of you might be asking, what qualifies a recipe heart healthy? Well, here’s a quick low-down on what makes these bars a healthier snack with heart health benefits! What they don’t contain is just as important as what they do contain!

Here is what they DON’T contain:
• Refined sugars
• Heated oils
• Preservatives
• Artificial additives
• Dairy
• Gluten
• Inflammatory grains

Here is what they DO have:
• Healthy omega- 3 fats (hemp seeds)
• Raw nut and seeds (almonds, cashews)
• A good amount of fiber (almonds, hemp seeds, dates)
• Anti-inflammatory spices (cinnamon, cloves, ginger)
• Antioxidants (cinnamon, cloves, ginger, camu camu powder, cranberries)
• A good amount of magnesium (almonds, cashews, hemp seeds, dates)

Gingerbread Pumpkin Seed Bars Featuring Camu Cranberries!

• 3/4 cup almonds
• 3/4 cup cashews
• 8 medjool dates, pitted
• 1/2 cup raw pumpkin seeds
• 1/2 cup hemp seeds
• 1/2 cup *Camu cranberries
• 3 Tablespoons water
• 1/4 cup honey
• 1 teaspoon vanilla
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon allspice
• 1/4 teaspoon cloves

1. Place all ingredients(minus the cranberries and pumpkin seeds) in a food processor and pulse until coarsely chopped.
2. Pour mixture into a bowl, and mix in the cranberries and pumpkin seeds.
3. Cover a baking sheet in parchment paper, and press mixture into the pan. Smooth out the mixture with the back of a spoon.
4. Place in the refrigerator for at least 20 minutes to allow to set, then cut in squares.

Will keep fresh in the refrigerator for up to 7 days.

Nutrition Facts:

Did you know that nuts and seeds are rich in magnesium?

Research extending more than 70 years has found that low magnesium levels contributes more to heart disease than elevated cholesterol, or a diet high in saturated fat.

One particular study found that people with the highest blood levels of magnesium had a 40 percent reduction in the risk of CVD, compared to those with the lowest magnesium levels.

Part of the benefit appears related to its synergistic effect with calcium to help regulate electrical impulses and prevent calcium from depositing in soft tissues. Magnesium is also a natural muscle relaxant, which can help relieve stress and lower blood pressure.

Camu Camu Berries
Camu camu is a low-growing shrub found throughout the Amazon rain forests of Peru and Brazil. It produces a lemon sized, purplish red fruit with yellow pulp. This fruit is packed with more natural vitamin C than any other food source recorded on the planet!

Vitamin C greatly benefits cardiovascular health. It is vital to the production of collagen, which is not only great for the skin but also keeps arteries soft and flexible, helping to prevent hardening of the arteries!

Camu Cranberries is a product available by Central Roast, a company that sells nut and seed dried fruit snacks, using only pure, all-natural ingredients.

I recently discovered their Camu Cranberries in the natural food section of a Sobey’s grocery store. All they are is dried cranberries sweetened with apple juice and dehydrated camu camu powder. They’re the true star of these Gingerbread Pumpkin Seed Bars, adding a tangy, mouth-watering punch that compliments the cinnamon and ginger!



Veggie Egg-less Frittatas (Gluten & Dairy Free)


One of the reasons I love this recipe so much is because it’s one I can share with just about anyone because they are made free of most common food allergens. I can bring them to just about any occasion and serve them to those who might be sensitive to dairy, wheat or eggs.

They are perfect for Sunday morning breakfast or brunch, or to make as a party appetizer!

Veggie Egg-less Frittatas
(Gluten & Dairy Free)
*Makes 9 regular muffin sized frittatas or 30 small.

Please read all instructions before beginning this recipe. The method and order the ingredients are mixed together is very important in ensuring the frittatas turn out moist and fluffy with an egg-like texture.

2 ½ cups fresh spinach, chopped
1/2 red bell pepper, diced
1/2 white onion, diced
3 cloves garlic, minced
2 ½ Tbsp. ground flax seeds
2 cups water
2 Tbsp. coconut oil

Dry Ingredients:
1 cup chickpea/garbanzo flour
2 tsp. vegetable bouillon granules
1/4 cup nutritional yeast
1 ½ Tbsp. cornstarch
Pinch of black pepper
Himalayan pink salt (to taste)

Preheat oven to 350 F.
1. Warm coconut oil in a large pan over medium heat. Sauté the onions and garlic for about 2 minutes, or until they begin to soften.
2. While the onions and garlic are cooking, combine the dry ingredients (chickpea flour, bouillon, nutritional yeast, cornstarch and spices) in a mixing bowl.
3. Add 1½ cups of water to the dry ingredients and whisk well.
4. When the onions have softened, add the water and chickpea flour mixture to the saucepan with the onions.
5. Add the ground flax seeds to the mixture and let sit for 5 minutes so the flax seeds form a binding gel to the mixture.
6. While the mixture is sitting, chop the spinach and red pepper.
7. Add the spinach and red pepper to the mixture, combining well and let sit for another 2 minutes.
8. Scoop the mixture into a well-greased muffin tin and bake for 25-30 minutes, or until the edges begin to brown.
9. Remove from oven and let cool for 5-10 minutes before garnishing and serving.
* Garnished with a cashew sour cream, green onions and pea shoots

Cashew Sour Cream
1/4 cup raw cashews, soaked for 20 minutes
1/4 cup water
Juice from half lemon
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 Tbsp. Dijon mustard
1 tsp. maple syrup
Pinch of Himalayan pink salt

Add all ingredients to a blender or food processor and blend until smooth.


Sinfully Delicious Chocolate Peanut Butter Bark (Gluten & Dairy Free)

Brittle just got a little better! 


I’ve successfully made this version of Chocolate Peanut Butter Bark on three different occasions, and each time I had people begging for the recipe, so I thought it was time to share the love.

• 26-40 salted top crackers of your choice(depending on the size). These ones work well.
• 1 cup virgin coconut oil (or organic butter)
• 1/4 cup unsweetened raw peanut butter, crunchy
• 1/2 cup coconut sugar

Chocolate Topping:
I didn’t have any chocolate chips when I first tried this recipe so I used raw cacao powder mixed with maple syrup. The second time I tried this recipe, I did use chocolate chips, which were easier to spread, but I ended up preferring the raw cacao and maple syrup, which is what I used for this last version. To make the cacao powder mixture a bit easier to spread, add one tablespoon of coconut oil and warm over low heat before you begin, then set aside until ready to use.

• 1/2 cup raw cacao powder (or 2 cups semisweet chocolate chips)
• 1/3 cup maple syrup (not needed if you use chocolate chips)
• 1 Tbsp. Coconut oil (not needed if you use chocolate chips)

Nut and Seed Topping:
• 1/2 cup pumpkin seeds
• 1/2 cup almond slivers
• 1/4 cup hemp seeds
• Handful of toffee bits

1. Preheat oven to 350°.
2. Line a baking sheet with heavy-duty tin foil. Wrap the foil completely around the edges, making sure to get in the corners so all the crackers sit flat.
This is probably the only time I’ve used aluminum foil in years. I almost always use parchment paper when baking, but it doesn’t quite work for this recipe.
3. Arrange a single layer of crackers on the foil and set aside.
4. In a large saucepan, melt coconut oil or butter over low heat. Be careful not to overheat and scorch the coconut oil.
5. Add the coconut sugar and peanut butter and bring to a light boil, stirring continuously for 1-2 minutes, or until the sugar is dissolved.
6. Remove saucepan from heat and carefully pour the mixture evenly over the crackers.
7. Bake for 8-10 minutes, or until the top begins to bubble.
8. Remove from oven and immediately spread the chocolate mixture (or chocolate chips), over the top. If you are using chocolate chips, allow them to soften for a few minutes after you apply them, then spread evenly over the top with a spatula.
9. While the chocolate is still warm and melty, sprinkle the top with the nuts, seeds or other toppings of your choice.
For this batch, I used raw pumpkin seeds, hemp seeds, almond slivers and toffee bits.
10. Lightly press down the nut and seed topping with the back of a spoon to be sure they set into the chocolate.
11. Refrigerate for one hour or until set, then break into pieces, share and enjoy!


3 Mother’s Day Recipes Using Rose Water


Ever since moving last month and discovering a rose bush in my front yard, I’ve been obsessed with the idea of using rose water in some of my recipes.

Rose water is a flavoured water made by steeping rose petals in water. Since my roses are not yet in bloom, I purchased organic rose water from a health food store to use in the following recipes. If making your own rose water, try to get the roses from your own garden or a supplier where no pesticides have been used. Roses purchased from a traditional florist is not suggested since they are heavily sprayed, rinsed and dipped in a plethora of chemicals.

Searching the internet, I found a really great video that shows just how easy homemade rose water is to make.

In Middle Eastern cuisine, rose water is frequently used to add a light sweetness and aroma to recipes. Since the scent can be a bit overpowering, I suggest adding just a small amount and adjusting the taste to your preference.

Cranberry Almond Tea Cake with Rose Water Glaze

(Makes 8 servings)
2 cups of flour (I used Bob’s Red Mill Gluten Free All Purpose Baking Flour)
1/2 cup coconut sugar
2 teaspoons baking powder
1 teaspoon sea salt
1 egg (or 1 Tbsp. of Egg Replacer mixed with 3 Tbsp. water)
1/2 cup almond milk
1/4 cup vanilla Greek yogurt (or vanilla coconut yogurt)
1/2 cup organic unsalted butter (or unsweetened apple sauce)
2 teaspoons pure almond extract
1 teaspoon pure vanilla extract
1 1/4 cups fresh cranberries, halved
1 cup slivered almonds

For the Rose Water Glaze:
1/2 cup icing sugar
1- 2 Tbsp. of rose water

Preheat oven to 350ºF
1. Combine flour, sugar, baking powder and salt in a mixing bowl and set aside.
2. In a separate bowl, combine egg, almond milk, yogurt, butter, almond extract and vanilla extract, mixing well. If using an egg replacer, mix with water in a separate bowl then add to the wet mixture.
3. Add the wet ingredients to the dry, stirring until well combined.
4. Fold in the cranberries and slivered almonds.
5. Spread the batter into a well-greased loaf pan and bake for 45 minutes, or until a toothpick inserted in the center comes out clean.
6. Remove from oven and allow to cool before adding the glaze

1. Whisk the icing sugar and rose water until smooth.
2. Adjust the amounts to get the consistency you desire.
3. Drizzle glaze over the cake.
*garnished with dragon fruit hearts cut with a cookie cutter and rose petals

Strawberry Banana Rose Water Smoothie



(Makes one serving)
1 cup of coconut milk
1 small banana
1 cup of fresh strawberries
1/2 tsp. pure vanilla extract
2 dates, pitted and soaked
1 tsp. rose water
(Makes one serving)

1. Soak dates for 5 – 10 minutes, then drain.
2. Add all ingredients to a blender and process until smooth.
3. If you like your smoothies icy, add a few ice cubes.

Rose Water Infused Fruit Salad

(Makes 2 servings)
1/4 cup of vanilla coconut yogurt
1/4 cup blueberries
1/4 cup dragon fruit, scooped with a melon baller
Approximately 12 raspberries
Coconut whipped cream
1 tsp. rose water

1. Combine yogurt and rosewater.
2. Layer fruit in a glass or bowl, starting with the yogurt on the bottom.
3. Top with coconut whipped cream and garnish with fresh mint leaves.

Sweet Granadilla Coconut Yogurt Breakfast Bowl

Passiflora ligularis, commonly known as the sweet granadilla is a variety of passion fruit. It is made up of a hard, shiny shell that contains a jelly-like pulp with delicious edible seeds.

When ripe, the fruit is orange and firm and can be kept stored at room temperature for at least one week. The sweet granadilla is a rich source of antioxidants, vitamin C, potassium, magnesium, calcium and fiber! One study has even found the seeds to contain antifungal properties.

There are many different ways to eat this exotic and delightful fruit. You can simply cut it in half and eat the pulp with a spoon, or you can add it to yogurt or fruit salads. The pulp can also be used to make marmalade, jellies and pie fillings.


Sweet Granadilla Coconut Yogurt Breakfast Bowl

1/2 cup vanilla coconut yogurt
Seeds from 1 sweet Sweet Granadilla
2 brazil nuts, sliced
1/4 cup blueberries
2 Tbsp. walnuts, chopped

1. Add ½ cup yogurt of your choice to a bowl.
2. Cut open the granadilla. Scoop out the seeds and add to the yogurt.
3. Toss in the blueberries, brazil nuts, walnuts and enjoy!

Enter to Win a Mother’s Day Gift Basket! – CONTEST CLOSED

Win a Mother’s Day Gift Basket From Clean Treats Bath & Body

Thank you to everyone who entered to win the Clean Treats Bath & Body Mother’s Day Giveaway!
A winner has been chosen using a random generator.
Eat Heal Love and Clean Treats Bath & Body want to give one lucky winner a fabulous Mother’s Day gift box!
All products are made from scratch using the finest oils, butters, spices and botanicals. Coloured with earth minerals and spices, these natural body care products are free of dyes, phthalates, preservatives, parabens, SLES/SLS and sulphates. This gift box includes: Choco Mint Body Frosting, Peppermint Love Butter (bath) Bomb, Lavender Bliss Soap and a beautiful butterfly soap dish.

Contest Rules: Contest runs from 8am April 24, 2015 to 11:59pm April 26, 2015. Open to all residents of Canada and the United States. Winner will be chosen through random draw. Odds of winning depend on the number of eligible entries. Winner will be notified by email April 27, 2015.

Cauliflower Mango Couscous Salad (grain & gluten-free)

cauliflower couscous
Cauliflower Mango Couscous Salad
Using cauliflower as replacement for grains is super easy and an amazingly delicious way of adding more vegetables and fiber to your diet, while increasing your intake of cancer-fighting, sulfur rich antioxidants!

1 head of cauliflower, grated
1 large tomato, chopped
1 cucumber, cubed
1 mango, peeled and cubed
1/4 cup parsley, freshly chopped
1/4 cup raisons

1. Grate cauliflower using a box grater and set aside. I find it easiest to place the grater inside a large mixing bowl while grating to prevent making a huge mess.
2. Add the chopped cucumbers, tomato and mango to the grated cauliflower mixture.
3. Pour in the dressing, mixing well.
4. Toss in the raisons and parsley.

2 Tbsp. of butter or olive oil (You can choose from coconut butter, organic olive oil or organic, grass-fed butter)
1/4 tsp. ground cinnamon
1/4 tsp. curry powder
1/4 tsp. cumin
1/4 tsp. sea salt
1 Tbsp. coconut sugar or maple syrup

Add the butter or oil to use to a small saucepan over low/medium heat. When fully melted, add the remaining dressing ingredients, whisking well to combine. Remove from heat and pour over the salad, mixing well.
This recipe is best if let to chill for at least one hour to allow the flavors combine.
Will keep fresh in the refrigerator for up to 4 days.