Kaniwa Chickpea Salad

Some health and nutrition experts don’t like using the term “superfood”, but when I find a food that has an excellent nutritional profile and tastes absolutely delicious, well, what else do I call it other than SUPER!

Like quinoa, kaniwa is often described as a grain, but it is actually a seed that is cooked and consumed like a grain. It is closely related to the highly popular quinoa, but does not contain a bitter saponin coating, a compound that requires rinsing before being cooked and eaten.

Kaniwa seeds are reddish-brown in color and are significantly smaller than quinoa, with a mild, nutty and slightly sweet flavor. Just like quinoa, there are many ways to incorporate it into meals. It can be enjoyed as a breakfast porridge, warm pilaf, or added to soup, stews or a stir-fry.

Nutrition Facts
• Kaniwa is exceptionally high in flavonoids! Flavonoids may help prevent cardiovascular disease, inhibit the growth of bacteria and viruses, and reduce the risk of certain inflammatory diseases.

• Kaniwa is an excellent source of high-quality protein. It contains all the essential amino acids, making it a complete protein. Just ½ cup of cooked kaniwa contains 7g of protein!

• Kaniwa is a good source of iron, calcium, zinc and B vitamins.
That means it is good for the bones, immune and nervous system!

How to Cook: Combine 1 part kaniwa with 2 parts water, and simmer over low heat for 15-20 minutes.

Kaniwa Chickpea Salad
½ cup kaniwa
1 cup water
½ cup chickpeas, cooked, drained and well rinsed
¼ cup raw pumpkin seeds
2 Tbsp. hemp seeds

½ tsp. garlic powder|
¼ tsp. cinnamon
Pinch of cumin
Pinch of clove
¼ tsp. curry powder
¼ tsp. Himalayan pink salt
½ Tbsp. coconut sugar
Juice from ½ lemon
2 Tbsp. extra virgin olive oil

Bring water to a boil, reduce heat, cover and simmer for 15 minutes. Boil for 5 minutes, then turn the heat to low and simmer for about 15 minutes, or until all the water is absorbed. Remove from heat and fluff with a fork. Allow the kaniwa to cool before adding the dressing other ingredients.
This recipe is best served when allowed to chill in the refrigerator for a few hours.

In my opinion, kaniwa is a SUPERFOOD definitely worth trying!

Homemade Salt Replacement Seasoning


This recipe uses sprouted and ground chia seeds and flax seeds, which can be purchased at almost any health food store.

Ingredients: Brown sesame seeds, hemp seeds, chia seeds, flax seeds, kelp flakes

Begin by adding whole sesame seeds to a coffee grinder and processing until it becomes a powder. A pestle and mortar can also be used. Combine all ingredients together in equal amounts, and store in a glass container.  This mixture is best stored in the refrigerator to maximize and preserve the freshness.

Add this high mineral seasoning to any meal where you would normally use salt
Use in soups, stews, salads, pasta, or sprinkle on sandwiches!

Sesame Seeds:
Incredibly rich in calcium, iron, manganese, zinc, magnesium, selenium. Many of these minerals play a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Hemp Seeds: Contains a balanced ratio of omega-6 and omega-3 fatty acids, proteins, vitamin A, E, and many B vitamins. It is also rich in sodium, calcium, dietary fiber and iron.

Chia Seeds: A rich source of minerals, antioxidants and fiber. Chia seeds contain all nine amino acids in proper ratios, making them a complete protein.

Flax Seeds: High in anti-inflammatory omega-3 fatty acids and contains both soluble and insoluble fiber.

Kelp Flakes: Contain 46 minerals, 16 amino acids and 11 different vitamins. An excellent source of iodine to support thyroid health.

Spiced Carrot Walnut Zucchini Bread (Gluten-Free/Vegan)

Spiced Carrot Walnut Zucchini Bread

• 1 cup carrot, grated
• 1 cup zucchini, grated
• 2 Tbsp. ground flax seed
• ¼ cup water
• ¼ cup apple sauce
• ½ cup almond milk
• 1 cup coconut sugar
• ¾ tsp. baking soda
• ¾ tsp. baking powder
• ½ tsp. Himalayan pink salt
• 1½ tsp. cinnamon
• ¼ tsp. ground cloves
• 1 cup coconut flour
• 1 cup almond flour
• ½ cup pumpkin seeds
• ½ cup walnuts, chopped

* This gluten-free recipe uses two different types of flour, which adds to the flavor and texture of the recipe, but it can also be made using 2 cups of all purpose flour.

Preheat oven to 350° F.
1. To begin, grate the zucchini and carrots and strain out all of the excess moisture and pat dry. Any extra moisture will prevent the bread from baking all the way through and will result in a sticky texture.
2. Measure out all the spices into a small bowl or cup and set aside until ready to use.
3. In a another bowl, combine the flax seeds and water to make an egg-like mixture. Let sit for 5 minutes.
4. Add the apple sauce and almond milk to the flax, blending well.
5. Combine the rest of the dry ingredients in a separate bowl, mixing well.
6. Add the wet ingredients to the dry ingredients.
7. When well combined, add the grated zucchini, carrots, walnuts and pumpkin seeds. It will have a thick consistency, like cookie dough.
8. Pour the mixture into a greased loaf pan and bake for approximately 60 to 70 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
9. Allow the bread to cool for 5 minutes before transferring to a cooling rack.

For this recipe, I chose to add a topping of oats, walnuts, cinnamon and maple syrup. This is optional of course, but it added a bit of pizazz to the flavor and appearance. Who doesn’t like pizazz!

Topping Ingredients:
• 1 cup of quick oats
• 5 walnuts
• ½ tsp. cinnamon
• Pinch of cloves
• Pinch of Himalayan pink salt
• 2 Tbsp. maple syrup

In a bowl, combine the oats, spices and maple syrup. Carefully remove the loaf from the oven after about 30 minutes and spread on the topping, gently pressing it onto the loaf. Place the walnuts over the top and return to the oven to finish baking.

A New Spin On Potato Salad

Purple Potato Salad

Purple potatoes are a type of potato native to South America, with their origins in Peru and Bolivia. They taste very similar to the Russet potato but are four times higher in antioxidants. With a medium-starchy texture, they can be used in most recipes that call for potatoes. They keep their shape when baked but also mash and blend well after boiling.

For this antioxidant packed recipe, I combined purple and sweet potatoes to add a vibrant and exotic flair!

• 3 large purple potatoes, cooked whole
• 1 large sweet potato, peeled, cubed, boiled and cooled
• 4 green onions, chopped
• ¼ cup hemp seeds
• ¼ cup raw pumpkin seeds

• ¼ cup apple cider vinegar
• 2 Tbsp. extra virgin olive oil
• 1 tsp. dried oregano
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp. dried parsley
• ¼ tsp. cumin
• ¼ tsp. chili powder
• Pinch of cayenne pepper
• 1 tsp. maple syrup
• ¼ tsp. Himalayan pink salt
Mix all ingredients together in a separate bowl.

In a medium sized pot, bring water to a boil, then add the purple potatoes. Boil whole, with the skins on, until tender enough to easily pierce with a fork (about 15-20 minutes). Cooking the potatoes whole, with the skins will preserve their colour and nutritional value. If you cut them before boiling, they will lose their colour.

While the purple potatoes are boiling, peel the sweet potato and chop into bite sized cubes. Boil until tender (about 6-8 minutes), then cool. Sweet potatoes cook much faster than purple potatoes so be careful not to overcook them. When tender, remove from heat, strain and immediately rinse with cold water to stop them from cooking.

When the purple potatoes are ready, remove from heat and strain. Allow to cool for a few minutes, then slide off the skins while still warm. When cool enough to handle, chop into bite sized pieces. Rinse off the excess starch, and let dry in a colander.

In a bowl, combine the potatoes, green onions and mix in the dressing. Toss with pumpkin seeds and hemp seeds. Chill before serving.
Will keep fresh in the refrigerator for up to four days.


The Ultimate Cold/Flu Busting Soup

Flu busting soup

Broccoli, Carrot, Purple Potato Soup

You will need:
• 1 head of broccoli
• 4 carrots (1 chopped, 3 shredded)
• ½ purple onion, chopped
• 3 cloves garlic, minced
• 3 purple potatoes
• 1 L low sodium vegetable broth
• ½ tsp. garlic powder
• ½ tsp. onion powder
• 1 Tbsp. honey mustard (optional)
• Splash of apple cider vinegar
• 2 Tbsp. coconut oil
• ¼ tsp. Himalayan pink salt
• Pinch of black pepper
• Hormone/antibiotic free, free-range skinless boneless chicken breast (optional)

1. In a large pot, warm the coconut oil over medium heat and sauté the onions and garlic for about 6 minutes.

2. When the onions begin to soften, add the vegetable stock and bring to boil. For this recipe, I used the entire broccoli, stem and all. Peel and chop the broccoli stem and add to the pot first, while you wash, chop and prepare the rest of the broccoli and carrots.

3. Reduce heat and add the chopped broccoli and one chopped carrot. Gently simmer for roughly 6-8 minutes, or until the stalks begin to soften.

4. While the broccoli is cooking, wash the potatoes and boil for 10 minutes, or until tender. When ready, remove from water and peel while still warm. The skins will slide off easily.  Chop and add them to the soup at the end.
*Cooking the potatoes whole will preserve their colour and nutritional value.

5. When the broccoli begins to soften (be careful not to overcook), remove from heat and let it slightly cool before adding to a blender. Pulse a few times in the blender. You want to break up the large pieces, but be careful not to completely liquefy it.

6. Pour the soup back to the pot and add the shredded carrots and chopped potatoes. Gently simmer for another 5 minutes.

If adding chicken:
Fill a small/medium sized pot with water or vegetable stock and bring to a boil. Add the chicken and boil until cooked all the way through. Remove from water and let cool. When cool enough to handle, cut into bite sized pieces and add to the soup at the end.

Cold and flu got you blue? For my best cold and flu recover tips, see this post >> Cold and Flu Recovery Guide

Strawberry Chia Seed Lemonade

What a refreshing, antioxidant packed drink for a hot summer day!

Strawberry Chia Seed Lemonade

• 3 Tbsp. chia seeds, soaked
• 6 strawberries, mashed or juiced
• 3 peaches, mashed or juiced, skin removed (or 1 cup of peach tea)
• Juice from 1 lemon
• 4 cups of water
• 1/2 cup crushed ice
• 2 Tbsp. maple syrup (optional)

1. Begin by soaking the chia seeds in 1/4 cup of water for 30 minutes.
2. Mash the strawberries and peaches with the back of a spoon until the fruit is crushed. You can either press the fruit through a strainer or add the fruit pulp to the lemonade.
3. Combine the fruit puree, lemon juice, and water in a medium sized pitcher.
4. Sweeten with maple syrup if desired.
5. Stir in the soaked chia seeds and serve.

Marinated Artichoke Chickpea Salad

artichoke salad
Artichokes are loaded with phytonutrients such as quercetin, rutin, gallic acid, and cynarin, which all work to protect against many health risks including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes.

Benefits Digestive Health 
Artichokes contain a high concentration of cynarin, which has a beneficial impact on digestive health. Cynarin is known to stimulate the production of bile, which helps digest fats and increases nutrient absorption from food.

Improves Liver Function
Artichokes contain the flavonoid silymarin, a powerful antioxidant and liver protectant. Studies have shown that silymarin helps repair damaged liver tissue, balances liver enzymes, enhances liver function and has a protective affect on the liver by preventing toxins from penetrating hepatic cell membranes.

Lowers Cholesterol
Since cynarin stimulates bile secretion in the liver and gallbladder, it effectively helps the body break down fats and cholesterol. The cynarin contained in artichokes is known to help lower elevated blood lipids such as serum cholesterol and triglycerides and raise good HDL cholesterol levels.


The artichoke hearts must be left to marinate for at least 24 hours.

To prepare the marinated artichoke hearts, you will need:
1 500ml (2 cup) glass jar with lid
3 artichokes
½ cup white wine vinegar
½ cup water
1 tsp. Himalayan pink salt
1 bay leaf
1 clove garlic, minced
1 sprig of fresh rosemary
1 sprig of fresh thyme
1 Tbsp. black peppercorns
Cold pressed extra virgin olive oil
Juice from one lemon

Begin by filling a bowl with cold water. Add the lemon juice. This will be used to hold the artichoke hearts as you work with them. Artichokes oxidize quickly. Adding them to the lemon water as you work, will prevent them from turning brown.

 Preparing The Artichoke Hearts
1. Snap off all the tough outer leaves. Work around the artichoke, removing the outermost leaves, until you reach the inner leaves that are almost completely yellow.

2. Using a sharp paring knife, trim off the green outer skin around the base of the artichoke, including the stem. The stem is an extension of the artichoke heart and will be used as part of this recipe. Cut about an inch off the top of the artichoke. Scoop out the “choke”, which is the fuzzy center in the middle. Be sure to remove the entire choke, as this is not edible.

3. Once you have all the thick, outer leaves removed, snap off the softer, yellow edible leaves, adding them to the bowl of lemon water as you go. This will prevent them from turning brown. When you get to the stem, peel the outer layer, then either chop, shred or slice it into thin strips.

Preparing The Marinade
1. In a glass jar, begin by adding the peppercorns, garlic, thyme, rosemary, and bay leaf.

2. In a saucepan, combine the vinegar, water and salt, and bring to a gentle boil. Remove from heat.

3. Drain the artichokes from the lemon water and pack them into the jar with the spices.

4. Pour the hot liquid into the jar, covering the artichokes.

5. Fill the rest of the jar to the top with extra virgin olive oil.

6. Place a lid on the jar and give it a gentle shake. Let the jar sit on the counter to cool before refrigerating. Allow the artichokes to marinate for at least 24 hours. Give the jar a gentle shake at least twice a day to mix up the oil and spices.

When you are ready to make the salad, strain the liquid from the artichokes into another glass jar. This delicious herb infused oil will be used to make dressing. Discard the large herbs, bay leaf and peppercorns.

Making The Salad
2 cups chickpeas, cooked, rinsed and drained
¼ cup black olives, sliced
10 cherry tomatoes, sliced
½ orange bell pepper, chopped
3 marinated artichoke hearts

3 Tbsp. of the herb infused olive oil used to marinate the artichokes
¼ tsp. onion powder
¼ tsp. garlic powder
½ Tbsp. maple syrup
Pinch of cayenne pepper
Pinch of cumin
Pinch of black pepper

Blend all ingredients together, and gently mix into salad. Store leftovers in a glass, air-tight container. This salad can be stored in the refrigerator for up to 3-4 days.

artichoke heart salad_