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Green Curry Coconut Soup (RAW)


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This paired with the Pad Thai Recipe is delicious! It’s light and frothy and has enough heat to keep you warm in the cool winter months.  This is one of the few winters in the last 7 years that I have not spent working in Sri Lanka… I miss my infusion of vit D and salty water.  My body is craving warmth and fresh tropical foods. This will just have to due in the meantime!  I love how satiating this soup is – the tangy fattiness is perfect. Don’t forget the fresh basil and cilantro garnish!

Green Curry Coconut Soup
Serves 2

1 cup coconut milk (canned for regular version or blend the meat of a young thai coconut with 1 1/2 cup of water to create a raw soup base)
2/3 cup filtered water
2 slices of jalapeno pepper (to taste)
1 medjool date
2 tsp green curry paste
1/2 avocado
squeeze of lime juice and a pinch of sea salt

avocado cubed
grape tomato slices
sunflower seeds
fresh cilantro and basil

Place ingredients in blender and blend until slightly warm.  Garnish with avocado, tomato and cilantro.  Serve with Pad Thai or use as a salad dressing over your favourite greens.


Kiwi Black Bean Guacamole

Love this recipe check it out! Kiwi is such a great food it has lots of zinc which aids the body’s healing process. I buy it organic and eat it with the peel on. The peel is slightly tangy but it compliments the sweet juicy inside.

Kiwi Black Bean Guacamole » Kristen’s Raw.

Yield 1 serving

  • 1/2 cup cooked black beans* (rinsed well, if from a can)
  • 1 avocado, pitted, peeled and diced
  • 1/2 cucumber, diced
  • 2 kiwi fruits, peeled and diced
  • 1 to 2 pinches of sea salt
  • pinch black pepper

Toss (and slightly mash) the ingredients together and enjoy!

Sunchoke Hummus and Root Veggie Chips


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Also called the Jerusalem Artichoke the sunchoke is one of my favourite winter root veggies.  It is in the sunflower family and has a tangy, sweet, nutty flavour.  They can be eaten raw or roasted.

They are a great source of inulin which is a great prebiotic that helps promote good bacteria in the intestines.  We need a surplus of good bacteria in our diets for proper absorption of nutrients and elimination of waste.

This is a great movie night snack.  The veggie chips are very filling (and only 1/3 the calories of potatoes) and the tanginess of the hummus keeps it interesting.  One of my favourite snacks to have on a rainy winter night.

Sunchoke Hummus

3 sunchokes scrubbed and cubed
1 bulb of garlic
2 cups of chickpeas or white canellini beans
2 TBS lemon juice
1 tsp sea salt
filtered water


Heat oven to 350.  Place sunchokes on a cookie sheet lined with parchment paper. Wrap garlic in aluminum foil with skin still on and put both in the oven for 45 min (check every 20 min to make sure sunchokes are not getting crispy)

Once roasted place all ingredients in food processor or blender with a little bit of filtered water (2 TBS).  Blend until smooth.

Enjoy with raw veggies or root veggie chips. I also like to spread it on wraps or eat with quinoa and steamed veggies for dinner.

Root Veggie Chips
So delicious and very filling.  If you have someone in your life that is always hungry this should help fill the void! I also have a lot of clients that miss the taste and saltiness of potato chips… these give a great crunch with the added benefits of vitamin C and Folic Acid. Parsnips are the best during the winter. The cold temperature brings out the sweetness.

1 Turnip
2 Parsnips
teensy bit of coconut oil


Using a mandolin or a very sharp knife spice the veg thinly (4mm thick).  You can season with your favourite spices… I like them plain because they are so delicious on their own.

The only time with I use oil in cooking is when I am roasting vegetables.  I find that without the oil the veggies get dry. I warm up some coconut oil 2 tsp and spread it on THINLY with a pastry brush.

Bake in the oven at 350 for 30 min on a parchment lined cookie sheet.

Zucchini, Basil, Almond Pad Thai


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Friday Night date night and I decided to surprise Colin with Thai food… I had been craving Thai for awhile BUT… since we’re going to be going on a juice cleanse shortly I’ve been trying to simplify the diet and start a pre-cleanse regiment.  That means no flour, no sugar (although I did cheat and have a delicious pumpkin chocolate cupcake made by a new vegan friend), no indulgences and trying to keep portions on the smaller side.  My diet is really clean but over the holidays I did make a few exceptions and it’s been a few months since my smoothie cleanse.  Every day we are inundated with scary chemicals found all around us so it’s important to infuse our bodies with lots of nutrients to support our detoxification organs (more about this another time).

Back to dinner…. It took me 10 mins to assemble and I created a real winner!
Basil Zucchini Almond Pad Thai – delish! Rave reviews on this one.

Zucchini, Basil, Almond Pad Thai
Serves 4

This is total comfort food without the guilt!  Spicy, Salty and Sweet – YUM! If you don’t have a spirooli to make zucchini noodles purchase 2 -12oz bags of kelp noodles

4 small zucchini – spiroolized or Kelp noodles
1/3 cup purple cabbage sliced thinly (use a mandolin if you have one)
½ cup fresh basil chopped
¼ cup green onions sliced finely
¼ cup raw almonds or tamari almonds (crushed)

¼ cup almond butter
1 TBS tahini
1 lemon juiced
2 TBS nama shoyu or tamari
2/3 cup filtered water
2 small slices of jalapeno (to taste)

Place all sauce ingredients in blender and puree until smooth.
Toss noodles and cabbage in sauce
sprinkle almonds, onions and basil on top.

Enjoy! I served mine with a side of fresh arugala for a peppery flavour.

Tonight it’s my turn to be surprised… and from the smells wafting from the kitchen I think it’s bound to be a masterpiece.

Feed Life’s Review of ‘The China Study’


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There are new diet books popping up everywhere these days; consumers are being bombarded with conflicting messages regarding health and nutrition.  The China Study is not another diet book it is based on 20 years of detailed peer-reviewed studies and statistics. It intelligently clarifies the facts and lets you decide how or if you want to incorporate the information into your life. 

The China Study is a potent read for anyone concerned with health and prevention of disease.  The Campbell’s research is particularly insightful for people living with or trying to prevent cancer, diabetes, obesity and heart disease.  Research shows how the connection between our health and our wellbeing is directly linked to diet and lifestyle.  The China Study offers hope for those affected by illness by explaining how plant-based nutrition has the ability to reduce or reverse the effects of these illnesses.

The China Study compares the diets of rural Chinese, urban Chinese and Chinese that move to North America and adopt a western diet.  Evidence shows that the further away from a plant-based unrefined rural diet a person gets the risk of disease increases. The data from China suggests that all calories are not created equal in terms of both health and metabolism. 

In the final section of the book The China Study exposes the source of nutritional confusion produced by powerful lobbies, government entities, and scientists.  This section of the book could easily be published separately as it covers a vast topic and encourages the reader to think beyond the messages that are being sold and how they affect our health.

Overall, The China Study offers a compelling view of nutrition and health from one of the leaders in the field that will have lifesaving implication for many of its readers. This book comes highly recommended!




Understanding Macronutrients Part One: Carbohydrate


I believe the disconnect between health and diet has come out of the lack of education and mindfulness around food and its direct effect on our health.  Fast food is formulated to become addictive.  It’s salty, fatty and sweet and destroys our ability to taste the subtle flavours of natural unprocessed foods.  If eaten often enough it causes our body to go into withdrawal when we stop consuming it.  This vicious cycle keeps our mind busy and distracted from the real purpose of eating – to fuel our body and mind. 

The food we eat contains 4 major players: Protein, Fat, Carbohydrate, and Water.  Unfortunately, my personal favourite, the Carb has gotten a lot of bad publicity in recent years.  The popularity of high-protein, low-carbohydrate weight loss diets scared a lot away from this clean burning fuel.

Carbohydrate is our body’s most efficient source of energy. It’s produced by plants in the process of photosynthesis. It is an essential macronutrient that provides fuel for the brain and muscles and contains the fiber needed for proper digestive function. Once consumed its digested and broken down from complex chains into simple sugars which can pass easily through the intestinal wall into the bloodstream.  From the blood stream they are used in our tissues and as a source of energy.  Carbohydrate takes the least amount of the bodies energy to digest and use efficiently.

When insufficient carbohydrate is available from food the body uses the glycogen stored in fatty tissue.  If there still isn’t enough energy it goes after the protein tissue in muscles. This can cause the body to  break down when we don’t supply enough clean burning fuel.


Processed and refined sugars and flours can cause great harm to the body by at the very least spiking blood sugar levels and causing dips in energy. When choosing your carb make sure you include a variety of  whole foods and colours and that you keep it as close to the way nature produced it.  I like to make sure that 75% of my dinner plate is filled with colourful veggies, 20% is grains and legumes and the remaining 5% is fatty foods such as nuts, seeds, avocados, and olives.

A diet high in vitamins, minerals, phytochemicals and fiber has been strongly associated with a lower risk for certain cancers, cardiovascular disease, stroke, and diabetes, among other medical conditions – foods that contain larger amounts of carbohydrates tend to have the highest in these.

Need help choosing the most nutrient dense carbohydrate check out the ANDI (Aggregate Nutrient Density Index) scale: 

Or choose the best carbohydrates for slow and steady energy read Dr.Weils answer to the carbohydrate question:








Daily Morning Mantra #14 – Spend your gold on nutrients!



A man that hoards up riches and enjoys them not, is like an ass that carries gold and eats thistles

~Richard Burton

I thought this quote was rather humorous.  I like to think of it in reference to how much we spend on food.  A huge part of a healthy vibrant life is consuming clean, delicious, nutrient dense, most of the time organic food.  Lets face it it gets expensive. BUT… it’s time for a priority check… do you want to feel light and energized, vibrant and beautiful, nourished and satiated?  Probably!  In that case we really can’t put a price tag on good quality food.  Did you know that the average home in North America spends half the $$ on food for their family (relatively – in proportion to what they spend the rest of their income on) to what they did 50 years ago? That’s crazy!
Healthy eating CAN be done on a budget (just check out one of my classes and you’ll see).  The cost of a fancy coffee at starbucks is twice the amount as my green smoothie and I’ll feel energized for twice as long.  Batch cooking is another way of saving money.  By having a surplus of grains and legumes ready for fresh herbs and veggies you can create simple meals fast and consume them throughout the week. If you can’t afford to buy all organic just make sure that you are purchasing the dirty dozen produce organic. The environmental Workers Group created this list to help shoppers choose the best produce.
Think of how much money you would save on cosmetics if you were glowing from the inside out and eating foods that prevented wrinkles!  Eating cleanly and enjoying nutrient dense foods makes us more productive and think clearly… I can accomplish so much more when I eat my fruits and veggies because I don’t feel bloated, heavy and uncomfortable… have I convinced you yet?
I look at my grocery bill as an investment in my health and quality of life.
Do you have any tips on eating healthy on a budget?
Peas out,