Category Archives: Nutrition

This is a delicious, rich, creamy salad dressing *(or dip, if you make it thicker)* that will make all your salads and veggies MUCH more enjoyable!

INGREDIENTS

🌱1 CUP CASHEWS

🌱1 CUP WATER

🌱1TBSP APPLE CIDER VINEGAR 

🌱1 TSP MISO PASTE

🌱1/8 TSP SALT 

🌱2 GARLIC CLOVES

🌱1 TBSP NUTRITIONAL YEAST 

🌱1 SMALL JUICED LEMON 

🌱1/2 BUNCH FRESH DILL

🌿In a blender or food processor blend everything together (except – lemon juice & dill). Of course if you don’t have a high powered processor or blender, then soak nuts for 8 hours first. Otherwise this step is not needed. 

🌿After all is blended, place into a dish, WHISK in your lemon juice & fresh dill & WALLA! The most DELICIOUS DAMN SALAD DRESSING OR FRENCH FRY 😋 DIP EVER!! REAL FOOD, REAL INGREDIENTS, NO JUNK 🙅🏼‍♀️ will last in the fridge for a week! However, it only last in mine 3-4 days 😅

Note; Adjust the amount of water you use to meet the consistency that you want! Ex; If you want more of a dressing style, add more water than indicated!

ENJOY!

Your Healthy Mentor Coach,

~Lana 🌱

What is a Buddha Bowl?!

Typical a “salad” with the addition of a Grain & Legume!

I LOVE me a daily Buddha Bowl 🌿 MY only downfall is I always make it tooo massive and, yes I always eat it all but SO FULL AFTER 😅 – BUT, Sooooo many Nutrients !!!

There are SOOOO many varieties! The beauty of a buddha bowl (Sometimes also referred to as “Power Bowls”) is that you can add whatever you want and create the flavour to YOUR liking! I make different varieties all the time, below I will lay out step by step on how to go about making this beautiful dish!

How-To Buddha Bowls;

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Choose your BASE!

The base will be a Grain and a Legume. There are many different grains and legumes to choose from, so choose what suits you! Below is a little list, but not limited to, some grains and legumes.

GRAINS; Rice, Farro, Bulgur, Sorghum, Freekah, Millet, Oats, Barley, Buckwheat, Amaranth, Spelt, Teff, and Rye! 

LEGUMES; All Beans (Navy, Black, Kidney, Cannellini, Great Northern, Black-Eyed, Pinto, Lima, Soybean – including Tempeh & Tofu, All Lentils Varieties, Chickpeas, Green peas, AND Fun Fact – PEANUTS are actually a Legume !)

After you choose your base, then you will choose are your delicious colourful veggies! There are MANY vegetables you can choose from, so I will not name them all here lol. Below is a photo of just a few buddha bowl varieties that I regularly make!

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After choosing your veggies, whether raw or cooked/steamed (I do both, usually for my broccoli/leafy greens I lightly steam, and my bell peppers, beets, radishes, cabbage, etc I leave raw), I then add the BEST part, the part that makes the Buddha Bowl MOST Delicious! – The DRESSING! 

Now, there are a variety of dressing I use, based on what is in my bowl that day. However, there is one that is my GO-TO and I find can pair with almost anything that I have in my bowl! – This dressing is SUPER easy to make & DELICIOUS!

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The Dressing;

• 2 Tbsp Tahini
• 1-2 Tsp Pure Maple Syrup (depending on your sweet tooth level – I like 2 but try 1 first)
• 2 Tsp Apple cider vinegar
• 1/2 Tsp Miso Paste (you can add sea salt in place of miso, however the health benefits of miso is far superior than salt, AND FUN FACT – the SODIUM in Miso Paste – DO NOT affect blood pressure like SALT!)
• Any spices you like – I usually just add 1/4 Tsp Garlic Powder & 1/4 Tsp Onion Powder!
• 4 Tbsp Water (More or Less) – this part will depend on how runny or thick you want your dressing! – I like to have it a little more runny, because it feels like I have more! lol
• Whisk all together!

LASTLY, but not least – This part is optional – BUT, I add a dollop of hummus OR Salsa to the middle of my bowl for that Extra Kick! 😉

There are so many favours you can add to your bowl! You can have one everyday and STILL feel like you’re eating a different meal each time. It is all about being creative and adding the things you’re feeling that day!

This is TRULY a POWER BOWL, there are SO MANY Nutrients in here it is INCREDIBLE! Just one bowl a day will give you more FIBRE and NUTRIENTS than 99.9% of the North American population today! LOL

It will benefit every aspect of you! From your gut health, digestion, satiation, and even helping with your weight!

Fuel your body right with the nutrients that it loves and deserves! YOU DESERVE IT <3

Now that you know how to make a buddha bowl, get out there and start making!

With Love,

Your Healthy Mentor Coach, Lana🌱

Delicious, Ooey-Gooey, Oatmeal Peanut Butter Date “Squares”

(or in my case, Date Circles lol)

These cookies are VERY Fibre Rich, SUPER Nutrient-Packed & EXTREMELY Delicious!

NO-Added Sugar. No-Chemical or Preservatives. NO Artificial Sweeteners. JUST NO JUNK!

Ingredients;

🌱3/4 CUPS DATES

🌱1/3 CUP WATER

🌱1 CUP ROLLED OATS

🌱3/4 CUP OAT FLOUR (I just took a cup of rolled oats and made it into flour)

🌱1 SCOOP  PEA PROTEIN (Optional, but will add extra protein, but NOT Needed!)

🌱1 TBSP CINNAMON 

🌱1/4 TSP SALT

🌱1/4 TSP BAKING POWDER

🌱1/4 CUP PEANUT BUTTER

🌱1/2 WATER (yes additional to the 1/3 listed above)

Directions;

🌿Pre heat oven to 350 F

🌿Mix together in a blender or food processor dates and 1/3 Cup water (if you have neither processor or blender – add the water and dates to a pot on the stove and stir until melted/a thick syrup like consistency)- set this aside as it will be the “filling”. 

Separately in another bowl mix together all other DRY ingredients then add the peanut butter & the other 1/2 cup of water. Mix will (maybe even mix with your hands, as yes, the mix should be more “dry”/“crumbly”. 

🌿I used a silicone muffin pan and my batter made EIGHT DATES. I just took equal parts of my batter and lined the bottom of 8 muffin holes, then I scooped out equal parts of the date filling and placed on all 8 “batter bottoms” then I took more batter (equal parts) and add it to the top! 

🌿Bake in oven on 350F for 20 minutes!

DELICIOUS, NUTRIENT PACKED SNACK! High fibre, high potassium, iron filled, & GOOD FOOD FOR OUR GUT BACTERIA! & PLEASE DON’T be scared of the “Sugar” in the dates. They are crazy healthy for us! Especially for our ♥️ & 💩 (heart and colon) lol.

I have made 8, so the MACROS for ONE are as follows;

194 Calories | 29 C | 5 F | 7 P | 4 Fibre! 

Mine are HUGE DATES “CIRCLES” lol so feel free to make yours smaller to lessen the calories, or just to make smaller portions!

MACROS FOR THE ENTIRE BATCH;

1548 Cal | 235 C | 41 F | 59 P | 34 Fibre 

I make these as apart of my #MEALPREP ! So you always have a healthy delicious treat 😄💪

LOVEEE these 🤤 Since I’ve came up with the recipe, I’ve been having it a couple times a week ever since! LOL

***Click the link below for a video of how it is made***

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🌱Ingredients🌱

•2 Silver Hills Sprouted Tortilla 

•30g hummus 

•1 cup black beans

•1 tbsp nutritional yeast 

•Diced garlic & onion

•Spices of choice 

•Hot sauce

•Dairy-Free cheese (Optional)

🌱Directions🌱

•Place a pan on the stove on low-medium (3), add a teeny bit of oil (1tsp)

•Spread hummus on tortillas 

•Mash up bean of choice, place on 1 tortilla

•Diced onion and garlic and place on tortilla 

•Then add nutritional yeast, spices, hot sauce & cheese

•Add the other tortilla on top and place in the pan!

•Cook on both sides until golden brown

•Cut into four pieces & Enjoy!

Make some homemade guacamole & salsa as the dip. YUM! 

 

Of course you can add anything you want, any type of bean, you can opt out for no cheese, no hot sauce, just get creative and make it to your liking. Mexican food is my favourite so this one for me is a staple now! 

MACROS; 628 Cal | 89C | 16F | 29P | 18 Fibre !! 

 

Bread… Carbs? 😱 HEALTHY?

Yeah, you’re damn right it’s healthy and is delicious too 🤤 and for all you “No-Time-To-Prep” people you’re lucky because this recipe is SUPER EASY to make and you can make enough for A WEEK! (Or Longer!)

Nearly ONLY 2 INGREDIENTS (minus YOUR choice of spices!)

For me this is my creation that I call;

✨ROSEMARY GARLIC BREAD BITES✨

🌱2 CUPS GROUND FLAX SEEDS

🌱1 CUP WATER

🌱Your spices of choice. As you can see labeled in the photo what kind I used. I used extra rosemary and garlic to make it a nice delicious roasted garlic tasting bread ☺️

🌱MIX ALL SPICES AND FLAX TOGETHER THEN MIX IN WATER AND STIR THROUGHLY. SPREAD ONTO A BAKING SHEET (WANT THICKER BREAD BITES? – SPREAD TIC BABY LOL. WANT IT THIN AND CRISPY LIKE A CRACKER? SPREAD ER THIN😁)

🌱BAKE IN OVEN ON 400F FOR 20-25 MINUTES – LONGER FOR CRISPY CRACKERS, SHORTER FOR *MOIST* lol BREAD.

Just check half way through the time, keep an eye on it and match the length of baking time to your personal preference.

**Take out when done, cool it down then cut/rip into little bite sized pieces OR whatever size you prefer! 

 

🌱AMAZING WITH A HUMMUS DIP

🌱ON THE SIDE W/ A BOWL OF CHILI OR SOUP

🌱PAIR IT W/ YOUR FAV PASTA

🌱USE IT TO MAKE A SANDWICH 

You name it – Whatever you would do with bread or crackers.. do that same with this!

✨MOST IMPORTANTLY ABOUT THIS BREAD RECIPE, ITS NOT PROCESSED, ITS PACKED FULL OF ANTIOXIDANTS, OMEGA 3 HEALTHY FATS, FIBRE, MINERALS & VITAMINS!✨

Here are the MACROS for the entire batch – I broke mine into 20 pieces! But feel free to break them into however many pieces you want and then divide the calories/macros!

1120 CAL | 75 C | 75 F | 37 P | 59 FIBRE !!!

***AND a side note from a currently in school holistic nutrition practitioner stand point – all those FATS – only 8g of those are SATURATED – AND 48g of them are POLYUNSATURATED!*

What our bodies need most. And unfortunately majority of the S.A.D (Standard American Diet) is so badly lacking.

SOOOO… Make ya bread, Eat ya bread, Get more Healthy 😁

”CARAMEL” SAUCE

AKA – Date Syrup!

Ingredients;

• 1 1/2 Cup Pitted Dates
• 3/4 Cup water

In a high powered blender or food processor, mix all together until smooth like “syrup” place in a container and in the fridge! I make a pretty big batch at the end of each week which last in my fridge 5-7 days!

***KEEP READING FOR MORE HEALTHY BENEFITS & IDEAS ON HOW TO USE IT!***

A NATURAL whole food sweetener, that you can use on ANYTHING! – ZERO;

❌ preservatives
❌ harmful oils
❌ artificial sweeteners
❌ artificial colours/dyes
❌no “tricking” of your taste buds that leads to wanting to eat more

Instead this “sweetener” has;

✔️ Vitamins (A, B, C, E, K)
✔️Minerals (Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium & Zinc)
✔️Fibre
✔️Improves brain function
✔️Reduces risk of colon cancer
✔️Helps fight diabetes (yeah that’s right, you heard that correctly)
✔️Antioxidants
& literally the list goes on!!!

I always have date “syrup” made and on hand! I use it in my;🌱Oatmeal (as a sweetener)
🌱Smoothies (where I add a lot of veggies – to give an extra sweet taste ☺️- makes it easy to sneak in those veggies, mommas – try this with your kids! They won’t even notice the extra added veggies in the smoothie!)
🌱I make an “ice cream blizzard” (recipe coming soon 🥰)
🌱Use it on my toast with some peanut butter!
🌱In all my baking that requires a sweetener or sugar!
🌱Heck you can even FREEZE little “blobs” of it and it will be just like a CHEWY CARAMEL CANDY!!!

Change your taste buds, EAT REAL FOOD!

 

 

 

 

 

This ones for all my chocolate lovers 🙋🏼‍♀️

Have your chocolate AND your health to😉

Chocolate Peanut Butter Oats 🤤

Your regular overnight oats but with a little twist! 

🌱 1/2 cup oatmeal

🌱1 cup milk alternative

🌱2 tbsp chia seeds

🌱1 tbsp peanut butter 

🌱1 tbsp raw cocoa powder

Mix/shake and set in the fridge until morning! 

Optional; add fruit before eating ☺️

21g of fibre!!! 

Bon appétit 🌱