Join host Rita Catolino for Your Beauty Fuel, as she invites your into her kitchen to share her personal secrets on how to prepare gourmet style health food.  Be sure to check RogersTV for show schedule.

Episode 1

  • Cucumber Stacks


    - 1 inch thick cucumber sliced on angle

    - smoked salmon

    - pickled ginger

    - fish roe or caviar

    - wasabi paste (optional)

    - fresh dill or chives (for garnish)



    1. Place the salmon and ginger on top of cucumbers on white plate or board (in 5, 7, 9, etc). You can glue down the topping with wasabi for an extra kick.

    2. Place a 0.5 teaspoon of fish roe on top.

    3. You can garnish with some fresh dill or chives.


  • Butternut Squash Bisque

    This is great for putting in mini shot glasses for guests.



    1 pre-roasted butternut squash

    1/2 cooked cauliflower head

    1 clove of garlic

    1/2 onion

    1 tbsp of coconut oil (or EVOO)

    1/2 cup unsweetened almond milk

    2 cups of vegetable or chicken broth

    freshly grated ginger

    1 tbsp curry

    1 tbsp turmeric

    salt and pepper



    1. Sauté onion and garlic in oil over medium low heat in soup pot.

    2. Turn heat off and add the squash and cauliflower to soup pot.

    3. Use a handheld blender and blend the 2 vegetables into a puree.

    4. Turn heat back on and add nut milk, broth and spices.

    5. Let simmer for approximately 30-40 min on medium low heat stirring every so often.

    6. Add salt and pepper according to your taste.


    This is a great make ahead to store in mason jars in the fridge and simply heat and serve. Great for a family week night dinner or served in shot glasses for your cocktail party. Serve with some sprinkled Coconut Bacon (recipe will be available in an upcoming recipe book) for an extra special layer of flavour!

  • Shrimp Spoons

    White ceramic spoons are great for healthy entertaining. They replace the “vessel” of bread, cracker and usually unhealthy serving layer for what is usually a healthy topping (shrimp, vegetable, chicken, scallop etc).  I like to use them for a variety of things, but especially this easy shrimp dish. I always have a bag of cocktail shrimp in the freezer, and sesame oil and seeds in the pantry! Great when guests come unannounced!



    1 pound bag of cocktail (pre-cooked) shrimp

    2 tbsp sesame oil

    2-3 tbsp toasted sesame seeds

    2 tbsp rice wine vinegar

    2-3 limes juiced

    4-5 chopped scallions, chives or fresh onions



    1. Cut each shrimp into 3 pieces and put them in a mixing bowl (I use kitchen scissors for ease). 2. Add the rest of the ingredients and stir. This can be kept in the fridge for a few hours before the party.

    3. Just before guests arrive, place 2-3 shrimp pieces on each spoon. Garnish with a chive stem.


    I like to place the spoons on a wooden tray, or glassed mirror for a beauty fuel display!

  • Kombucha Kocktails


    Kombucha (different flavours available at health food stores)

    Perrier or other sparkling water

    pomegranate seeds, raspberries, grapefruit slices, candied ginger etc,.



    1. Using a champagne flute, add 3-4 ounces of kombucha and another 3-4 ounces of sparkling water.

    2. Add in some of the fruit or other floaters.


    Enjoy your “komtail” without the hangover the next day. You will also be adding some great benefits to your gut flora! Double whammy!

  • Mamma Gabriella’s Healthy Version Meatballs


    1 lb of ground buffalo

    1 egg

    1/8 teaspoon of salt

    finely minced garlic or onion or both

    ½ cup of almond meal or coconut flour

    2 tbsp nutritional yeast



    1. Mix all the ingredients in a bowl.

    2. Gentle shape mixture into about 12 meatballs.

    3.  You can bake in the oven at 400 degrees Fahrenheit (for 6-10 minutes turning them over once) or skewer the meatballs and BBQ, or drop into your prepared boiling tomato sauce.

  • Sweet and Smoky Pecans


    1 1/2 cups pecan halves

    2 tbsp maple syrup

    2 tsp olive oil

    1 tsp smoked sweet paprika

    1/2 tsp salt

    pinch cayenne



    1. Preheat the oven to 400 degrees Fahrenheit.

    2. Line a rimmed baking sheet with parchment paper.

    3. In a bowl, combine all the ingredients; mix well.

    4. Spread the nuts on the baking sheet; roast, tossing halfway through, until browned, 12 to 15 minutes.

    5. Let the nuts cool. Serve.


    Yields 6 servings.

  • Frittata


    1 onion finely chopped

    1 red pepper

    1 cup of a third vegetable

    1 cup of a fourth vegetable

    2 whole eggs

    6 egg whites



    1. Sautee vegetables in a tablespoon or two of extra virgin olive oil until soft, but still have a bit of a crunch.

    2.  Mix eggs and egg whites in a bowl.

    3.  Take the frying pan with the cooked veggies off the heat and immediately mix in the egg mixture.  This will begin to cook the eggs.

    4. Using a 10” cast iron pan (or a pan that can be placed in the oven) you to finish cooking the frittata in the oven. Cover the pan with enough olive oil to ensure that the frittata doesn’t stick, but don’t overdo it by adding needless calories.

    5. Bake in a 350 degrees Fahrenheit oven until the eggs no longer run in the centre and are slightly brown along the edges.

    Yields two servings.

Episode 2

  • MeatLoaf


    1 lb ground meat (turkey, beef, buffalo, lamb, or a combination)

    1⁄2 of a red bell pepper finely diced

    1⁄2 of a white (or yellow, red) onion finely diced

    1⁄2 a carrot, shredded

    handful chopped parsley

    1 egg

    1 tbsp flax seed

    2 tbsp coconut flour or almond meal

    2 tbsp of nutritional yeast *optional

    2 tbsp of coconut amino acids

    1 tsp black pepper

    1 tsp salt



    Preheat oven to 350 degrees

    1. Mix all ingredients together in a big mixing bowl.

    2. Fill meatloaf tin with meat mixture.

    3. Put in the oven and bake for 20 minutes.

    Cut in slices and enjoy on a bed of mashed cauliflower or squash puree and caramelized onions.

  • Stacked Salad

    Place a mini spring form pan (without the bottom) on a plate.


    Layering order:


    cut up green beans

    sliced ginger

    pea shoots

    oven dried tomatoes

    avomayo dressing

    Smoked salmon



    Open the spring form and carefully remove it off the plate while keeping the salad intact. Salt and pepper each layer as you go. Try different vegetable, protein, and dressing combinations

  • Sweet Onions


    1 pound of Vidalia or other onion cut in fine rings

    1 non-stick pan

    salt and pepper



    1. Slowly braise onions on low heat until golden brown. Approximately 1 hour stirring occasionally.


    Make ahead and keep stored in mason jar in fridge or Tupperware for up to 5 days. Great for adding to salads, topping on meat, etc.

  • Cauliflower Puree


    1 head of cauliflower

    2 cloves roasted garlic

    1/2 cup unsweetened almond milk

    salt and pepper

    Optional- 1/4 cup coconut oil



    Boil cauliflower in a pot until a fork can pierce it with easy. Drain the cauliflower and using a hand held blender, puree the cauliflower adding the nut milk and rest of ingredients.  Keep in the fridge for up to 4 days and reheat on stove or microwave.


  • Avo Mayo


    1/2 ripe avocado

    1/2 lemon or lime

    1-2 tbsp of grainy mustard

    (truffle flavoured)

    1 tablespoon of white vinegar

    (balsamic, rice, wine or Apple Cider Vinegar)

    add a few teaspoons of water for desired consistency



    Add all ingredients in mini blender or magic bullet.

    Makes 1 serving.

    Can be used as a great salad dressing, mixed with tuna, or as a dip for crudités, or as a dressing for coleslaw topped with ahi tuna.

Episode 3

  • Beauty Fuel Bounty Bars


    2 cup real unsweetened shredded coconut

    1/4 cup coconut flour

    1/2 cup melted coconut oil

    pinch of sea salt

    1-2 tbsp your favourite sweetener (pureed date, maple syrup or honey)

    1-2 tbsp water if needed to moisten.



    1 bar (105g) Habitual Chocolate (I like the TOROGOZ or TAMUTEMBO)

    1/4 cup coconut oil



    1. In a bowl, place the coconut and flour. Add the oil, sweetener and sea salt.

    2. Using your hands, mix the filling thoroughly and make sure it is “mouldable”, you may need to add some water drops.

    3. Form little balls or I prefer to make “logs”.

    4. Place on parchment paper atop a cookie sheet and place in the freezer. In the meantime, prepare the coating.

    5. In a double boiler (or microwave- keep an eye on it!), melt the chocolate along with the coconut oil.  After about 30 min, remove the logs from the freezer and quickly work with 2 spoons and coat the bars.

    6. Return the chocolate coated bars to the parchment paper and to the freezer to set for approximately an hour.

    7. Remove and store in an air tight container in the fridge for up to 2 weeks.


  • Almond Butter Cups

    These are a great take on the traditional peanut butter cups but without all of the processed junk that goes into them! With only 3 ingredients, this is a staple in my freezer. Trying different silicone moulds for different seasons is great fun for the whole family!  Try snowflakes, snowmen at Christmas, hearts, bunnies and eggs at Easter, flowers in the spring, or pumpkins at Halloween.



    1 bar of Habitual Chocolate (105g, I use the coffee infused one for adults!)

    1/2 cup coconut oil (1/4 for almond butter, 1/4 for chocolate)

    1/2 cup your favourite nut butter (I prefer almond for this, but have used walnut, pecan and cashew)



    1. Melt the chocolate and 1/4 cup of the coconut oil in double boiler or microwave.

    2.  Pour a very thin layer into your silicone mould ( alternately, you can use medium size cupcake liners). Place in freezer.

    3.  Stir together the other 1/4 cup of coconut oil (melted) with the nut butter.

    4.  If you silicone moulds from step 2 are set, add an equally thin layer of the nut butter mixture on top. Return to freezer to set.

    5.  Layer another layer of chocolate and return to freezer.

    6.  After 15-20 minutes they are ready to un-mould and store in air-tight containers until use. We keep ours in the freezer for long lasting goodness (they only need 10 min at room temp to be ready), and of course for keeping temptation at bay! I bet you can’t only eat 1!

  • Chocolate Cashew Cream

    I love this recipe with or without chocolate. The key is soaking your nuts overnight to get the creamy, nut buttery texture of a cream. By using hazelnuts, you will get closer to the Nutella taste although I prefer cashews myself! Try using different percentages of chocolate, the lower the percentage, the sweeter it will be and experiment with different nuts.



    2 cups cashews (or different nuts) soaked overnight in water, then rinsed

    2 cups water

    2 tbsp sweetener (date pure, coconut nectar or maple syrup)

    4-5 tbsp pure cacao powder (or ground down cacao nibs)

    Optional- I like to add 2 tablespoons of cacao nibs for an extra crunch!



    1. Put all ingredients in food processor and blend until smooth.

    2. Store in mason jar in the fridge for 3-4 days or freeze.


    This delicious on its own, a top a Beauty Fuel cake or bread, or in the next recipe, atop my grainless crepes!

  • Chocolate Cake


    2 cups soaked, pitted dates

    2 cups nut of pecan, walnut, almond, or brasil nut or a mix

    ½ cup unsweetened natural coconut

    Option: to make a chocolate version you can add cacao nibs or cacao powder.



    1. Place all ingredients in a food processor and process until a thick paste forms (the consistency of chunky nut butter).


    2. With a spoon, press the mixture into a spring form pan or form balls between your palms and roll into balls.


     3. Pop into the fridge for a few minutes to let it take shape or store in an air tight container in the fridge or for a chewier consistency store them in the freezer.


    If you’ve chosen to make balls, roll the balls in shredded coconut, nut pieces or melt down dark chocolate and dip the balls for an extra decadent layer.


  • Grainless Crepes


    1 free range egg

    1/2 cup egg whites

    1 tbsp coconut flour

    Cinnamon to taste

    Coconut oil for pan



    1. Blend the first 4 ingredients to make a batter.

    2. Use a non-stick pan to make thin crepe like

    pancakes. Use coconut oil to coat your pan.

    3.  Remove from pan and smear with a thin layer of chocolate cashew cream. Alternately use a use a chef ring or a glass to cut smaller circle shaped layers to make a circle shaped dessert with layers of chocolate cashew cream.  Top with berries, shredded coconut, or cacao nibs.


    This makes a great evening snack since its full of protein and fat, or it can be served as a dessert at a dinner party….or simply breakfast!

I like to source my chocolate from local Bean to Bar chocolatiers. We are lucky enough to have one of the very best in London, Ontario- Habitual Chocolate. The name is perfect, as it is most definitely a habitual act for me….daily!!!! And no, it doesn't affect my fitness goals or make me crash as other “chocolates” do. It has pure cacao which is an anti-oxidant and cocoa butter- so no fillers or sugars. The higher the percentage the less the sugar content. I love it as is, but it is great for melting and transforming it into some of my favourite treats!

Episode 4

  • Banana Sweet Potato Loaves


    ½ medium ripe banana

    2 ounces skinless cooked sweet potato

    2 ½ tbsp coconut flour

    ½ cup egg whites

    ½ scoop protein powder (optional)

    2 tbsp granulated stevia (or to taste; optional)

    2 tbsp unsweetened apple sauce

    1 tbsp peanut butter (or almond butter, PB2)

    1 tsp pure vanilla extract

    1 tsp cinnamon

    ½ tsp baking powder

    ¼ tsp baking soda

    Pinch of salt



    1. Preheat your oven to 350 F. Grease mini loaf pans.

    2. Throw all ingredients together in a food processor (not a blender) and pulse until smooth (15-20 seconds).

    3. Pour the batter into the mini loaf pans.  Top with more cinnamon if desired, and bake for approximately 15-20 minutes depending on your oven, or until a toothpick comes out clean.

    4. Let the loaf cool for at least 10 minutes before trying to remove it from the ramekin.


  • Vanilla Coconut Protein bars


    1 1/2 cups About Time Vanilla or Cinnamon Swirl Vegan Protein Powder

    1/4 cup coconut flour

    1/2 cup organic, unsweetened, shredded coconut (optional)

    1 tsp pure vanilla extract

    1/4 cup coconut oil (solid but creamy)

    1/2 cup unsweetened almond milk (I like SILK)

    2-4 tbsp water depending on desired texture

    1 bar of Habitual Chocolate (bean to bar) or other organic chocolate (75% or higher) chopped in small pieces

    1 tbsp pure vanilla extract



    1. In a bowl, place the vegan powder, coconut flour, coconut.  Mix together.

    2. To the dry ingredients from step 1 add the liquid vanilla, coconut oil, almond milk and mix together. I find using my hands is best!

    3. Add water 1 tablespoon at a time slowly making a “crumble”.  Keep kneading it and adding water until a moist “pate” is formed.  If it’s too dry after mixing for a whole minute, then add the other tablespoon of water. If it’s too wet, add a bit more protein powder.

    4. Press into a lined 8X8″ pan.  Place in freezer.

    5.  In a microwave safe bowl, or double boiler, melt the chocolate.  Stir until completely melted and add the vanilla.

    6.  Remove bars from freezer and pour chocolate on top of the bars and let set until the topping hardens. Enjoy!!

    Try using different flavours or even adding an “in-between” layer with either almond butter or powdered peanut butter for a Reese’s Peanut Butter Cup style bar!


  • Pre-workout Coffee Shake


    1 scoop Vanilla Vegan About Time protein

    4-6 ounces of water

    6 ounces pre-made coffee cold

    handful of ice cubes

    cinnamon to taste



    1. Blend the protein in the water until smooth.

    2.  Add the coffee and ice. Keep blending until desired consistency is achieved.

  • Loaded Sweet Potato


    1 sweet potato

    1 chicken breast




    any vegetable you have in the kitchen works

    veggie seasoning

    2 tsp of coconut oil

    green onion



    1. Wrap your sweet potato in tin foil and pre-bake at 425 degrees Fahrenheit for 45 minutes. Depending on the size of your potato, you might need a little longer.

    2. Pre-cook your chicken and season it as your wish. Once it is fully cooked rip the chicken apart to make "pulled chicken".

    3. Dice your vegetables and sauté them on a pan with a little bit of coconut oil.

    4. Mix the vegetables with the pulled chicken.

    5.  Once your sweet potato is fully cooked, make a slice in the top of the potato to scoop out the inside without damaging the skin.  Place the potato you scooped out into a bowl.

    6.  Mix the inside of the sweet potato with your sautéed veggies and chicken.

    7.  Now you are ready to re-stuff your sweet potato!

    8.  Top it off with a few slices of green onion.

  • Oat and PB Clusters


    3 ripe bananas

    1 cup of oatmeal

    1.5 scoop of vanilla protein powder

    1/2 tsp of cinnamon

    1/2 tsp of vanilla

    1/4 of all natural peanut butter

    handful of crushed nuts

    1/4 cup of coco nibs (or chocolate chips)



    1. Pre-heat your oven to 350 degrees Fahrenheit.

    2. Mash the bananas and add in your peanut butter and vanilla.

    3. Add in your protein powder ,  oatmeal and cinnamon.

    4. Mix in your crushed nuts and chocolate chips.


    Bake for 8-10 minutes.  Keep an eye on them!


  • Mug Cake Deconstructed


    1/4 cup egg whites

    1 tbsp coconut flour

    1/4 tsp each baking soda and baking powder

    2 tbsp About Time Vegan Vanilla Protein Powder

    2 tbsp melted organic 75% or higher chocolate





    1. Mix the first 4 ingredients in a bowl by hand with whisk or in a mini blender.

    2. Spray a coffee mug lightly with oil.

    3. Pour the mixture into the mug and pour the chocolate on top.

    4. Use a butter knife and swirl through the chocolate so it swirls and penetrates down throughout the cake mixture deep in the cup. You are creating a marbling effect.

    5. Microwave the mug on high for 2 minutes 30 seconds - 3 minutes 30 second (depending on your microwave’s strength).

    6. Remove from microwave and turn upside down on plate to remove from mug.

    7. When done, cut into little cubes on plate and drizzle with 1-2 tablespoons of Vanilla Vegan About Time protein powder mixed with a 2 tablespoons of water until a thick paste is made.

    8. Add some sugar free syrup and pieces of raspberries and/or pomegranate seeds.

    9. Decorate with mint leaves


Episode 5

  • Ariana’s Cupcakes


    • 1/2 cup organic coconut flour
    • 3 eggs
    • 4 egg whites
    • 2-3 scoops of your favourite About Time flavoured protein
    • 1 cup unsweetened almond milk or coconut milk
    • 1 tsp pure vanilla bean or extract
    • 1 tbsp baking powder



    1. Mix all ingredients in mixer until batter is formed.
    2. Line 12 cupcake tins with liner and fill with batter.
    3. Bake in 350 oven for approx. 20-25 min.
    4. Let cool before frosting.


    Frosting Ingredients:

    • 1 scoop About Time birthday cake protein powder
    • A dash of unsweetened almond milk
    • 1 tsp coconut oil


    Frosting Instructions:

    1. Mix the ingredients together until a thick paste forms.  You may need to add more almond milk or more coconut oil to get the right consistency.
    2. Frost cupcakes.
  • Overnight Oats


    jar of left over nut butter

    ½ cup gluten free oats or quick quinoa flakes

    ½ cup unsweetened nut milk (almond, cashew, or coconut)

    1 tablespoon pure maple syrup (optional)



    1. Combine all ingredients into the jar of left over nut butter and leave in fridge overnight.

    2. Eat straight out of the jar the next morning.  You can add sliced banana, mixed berries, more maple syrup, apple sauce, cinnamon, peaches and/or greek yogurt.

  • BeautyFuel Lunch Box


    Variety is key with children!  A little bit of this, and a little bit of that!


    I love the lunch box from Planet Box shown here, but many companies make lunch boxes with little compartments.


    • organic berries

    • raw milk (full fat) cheese rolled in nitrate free organic turkey

    • my Grainless Crepes with some greek yogurt mixed with cocoa powder, then a banana. Roll and cut into wheels” with toothpick.

    • square of dark chocolate

    • homemade hummus with mini veggies like cucumbers, peppers, tomatoes

  • Hummus


    1/2 garlic clove, minced (more for adult palette)

    1⁄4 cup full fat greek yogurt

    1 tablespoon lemon juice

    1 tablespoon tahini

    1 tablespoon olive oil

    1⁄4 teaspoon salt

    1 can chickpeas, drained and rinsed with the skins peeled off



    1. Blend all ingredients in a blender.




  • Grainless Crepes


    1 free range egg

    1/2 cup egg whites

    1 tbsp coconut flour

    Cinnamon to taste

    Coconut oil for pan



    1. Blend the first 4 ingredients to make a batter.

    2. Use a non-stick pan to make thin crepe like

    pancakes. Use coconut oil to coat your pan.

    3.  Remove from pan and smear with a thin layer of chocolate cashew cream. Alternately use a use a chef ring or a glass to cut smaller circle shaped layers to make a circle shaped dessert with layers of chocolate cashew cream.  Top with berries, shredded coconut, or cacao nibs.


    This makes a great evening snack since its full of protein and fat, or it can be served as a dessert at a dinner party….or simply breakfast!

  • Chicken Faux Fingers and Sweet Potato Frites


    2 chicken breasts (organic, hormone free from your local butcher or Blue Goose Brand) cut into strips or pieces

    1/2 cup coconut flour (or other flour - almond meal, quinoa)

    2 organic eggs beaten

    1/2 cup organic ground flax seed

    salt and pepper

    non-stick cookie sheet with parchment paper



    1. Salt and pepper the chicken.

    2. Set up bowls with coconut flour, egg, and flax seed.

    3.  Dredge each piece of chicken first in the coconut flour, then the egg wash and finally the flax seeds ensuring all sides are coated well.

    4. Place chicken strips on parchment paper and bake at 375 Fahrenheit for approximately 18 minutes, flipping half way through.


    Serve with a side of sweet potato frites and some homemade hummus and crudités.

    Sweet Potato “Frites”

    We invested in a T-Fal Act-fry over 2 years ago, and I must say it is one of the most used machines in our kitchen!  By simply cutting up some sweet potato into “fry” shape and putting them into the machine (which only uses 1 tablespoon of olive oil to “fry/dehydrate” in 30 minutes)!  We have done many root veggies, including carrots, parsnips, rutabaga, beets and more!  These sweet potato “frites” are perfect for kids and adults alike!

  • BeautyFuel Pizza!


    Pizzas are a hit with kids!  The problem is usually the processed sauce, “fake, plastic” cheese and the white, processed flour in the crust. We use the “raw wraps” made from flax and veggie shavings as our base found in the organic section of supermarkets. You can also try to make a pizza by making a “cauliflower crust”, using rice tortillas, or gluten free quinoa based crust available in most health food stores in the freezer section. Top your chosen base with homemade tomato sauce (see episode 1 for that recipe), and hide in some veggies under the FULL fat cheese!  Remember, your children need the healthy fats. On my pizza, I will usually crumble some local, organic, raw milk goat cheese and sundried tomato! Yum!  Broil in oven for approximately 5 minutes.

  • BeautyFuel “Nice” Cream

    This is a great version of “ice” cream, and the flavours can be played around with – try banana, strawberry banana, peanut butter banana, applesauce etc.



    3 ripe frozen bananas



    1. Run the bananas under warm water to quickly peel off skin, or alternately, freeze bananas in ziplock bags already sliced and peeled.

    2. Using a food processor, put the bananas in and blitz until a “creamy” consistency is formed. You may need to stop half way, push down with spatula and continue. You also may need to add some drops of water or nut milk to get the right consistency.

    3. Serve immediately as is, or with some coconut flakes, dried fruit or maple syrup drizzled on top!

  • Your BeautyFuel Kid’s Board


    Use a fun small wood board and have your child help you pile it high with healthy, fun foods!  Some of our favourites are:

    • organic fruit

    • sliced apple

    • rice crackers

    • fresh figs

    • mini pickles or cucumbers

    • homemade hummus (see recipe)

    • house cured meats

    • mini cheese

Episode 6

  • Basic Vanilla Chia Pudding


    • 2 tbsp chia seeds
    • 2/3 cup unsweetened almond milk (or milk of choice)
    • 1 tsp pure vanilla extract
    • pinch of salt
    • 1/2 tbsp maple syrup (or other sweetener like stevia, honey, agave to taste)



    1. 1. Stir all ingredients well in a bowl and let sit in the fridge uncovered overnight.
    2. 2. The next morning, the texture is thickened and will be similar to tapioca.
    3. 3. If you prefer a smoother consistency, pour the pudding into a blender or food processor and grind until smooth.`
  • Chocolate Chia Seed Pudding


    2 tbsp chia seeds

    2/3 cup unsweetened almond milk (or milk of choice)

    1 tbsp unsweetened regular or dark cocoa

    1/2 tsp pure vanilla extract

    pinch of salt

    1 tbsp maple syrup (or other sweetener, to taste)

    optional: dark chocolate chips



    1. Stir all ingredients well in a bowl and let sit in the fridge uncovered overnight.

    2. The next morning, the texture is thickened and will be similar to tapioca.

    3. If you prefer a smoother consistency, pour the pudding into a blender or food processor and grind until smooth.

  • Elvis Parfait

    Use a reclaimed glass vase or apothecary jar to make this layered parfait come to life!



    2 x 500 ml 2% plain greek yogurt

    2 tbsp of cocoa powder

    4 tbsp of powdered peanut butter (PB2)

    1 banana sliced thinly





    1. Split the yogurt up evenly in 3 separate bowls.

    2.  To one yogurt bowl add the cocoa and mix thoroughly. In another, add the PB2. Leave the 3rd yogurt as is (alternately, you can add some stevia or maple syrup to sweeten it).

    3.  Start by layering the plain yogurt, then the chocolate, the the PB2 one in your parfait dish

    4.  Add a layer of the banana and repeat the process until you use up all yogurt and banana.


    I like to double the recipe and do 1 huge glass jar, or alternately, you can make individual ones with mini mason jars or champagne flutes.

  • Apple Cake


    ½ cup coconut flour

    optional scoop of protein powder

    1 cup organic apple sauce

    ¼ cup pure organic coconut flakes (optional)

    3 large eggs (free range) or 2 large eggs or ¼ cup egg whites

    1 tsp baking powder

    2 tbsp coconut oil

    cinnamon to taste

    pure vanilla extract

    ¼ tsp baking powder



    1. Preheat oven to 375 degrees Fahrenheit.

    2. Mash coconut oil and apple sauce in bowl.

    3. In a separate bowl whisk eggs and add to apple sauce mixture with vanilla and cinnamon. Mix together.

    4. Mix in coconut flour and baking powder. Add optional coconut flakes.

    5. Spoon into loaf pan. Decorate top of loaf with sliced apples.

    6. Bake for approximately 20-25 minutes until edges are golden and toothpick comes out clean.

  • Grainless Pancakes


    1 free range egg

    1/2 cup egg whites

    1 tbsp coconut flour

    Cinnamon to taste

    Coconut oil for pan



    1. Blend the first 4 ingredients to make a batter.

    2. Use a non-stick pan to make thin crepe like pancakes. Use coconut oil to coat your pan.

    3.  Remove from pan and smear with a thin layer of chocolate cashew cream. Alternately use a use a chef ring or a glass to cut smaller circle shaped layers to make a circle shaped dessert with layers of chocolate cashew cream.

    4.  Roll each pancake up on a plate and top with apple compote.

    Yields: 2 think pancakes

  • Apple Compote


    3 medium apples (I used Gala), peeled, cored and cubed

    cinnamon stick

    loose leaf flavoured tea of choice- (I used David’s Tea Pink Flamingo), steeped

    1 tsp of coconut oil

    2 blood oranges juiced (or regular oranges)



    1. In a medium size sauce pan, melt the coconut oil and add the apples. Keep on low heat and cook down apples for about 10 minutes, stirring every so often.

    2. Add 1 cup of the steeped tea and orange juice and continue cooking over medium heat with the cinnamon stick in. Keep an eye on the compote, cooking down to almost a jam (1+ hour), adding more liquid when needed.

    3. Use immediately on top of pancakes, cakes, toast etc. Store in a mason jar in the fridge for up to 1 week.

  • Chocolate Mocklate


    1 cup of unsweetened almond milk (I recommend the Silk brand in the fridge section due to lack of carrageenan)

    1/2 tbsp of organic cocoa powder (100% cocoa)

    1 tbsp of pure cocoa nibs

    1 tsp of cinnamon

    1 tsp of chili flakes (optional)

    1 tbsp of About Time cinnamon spice vegan protein powder (optional)



    1. Warm milk in microwave or over low heat in a saucepan.

    2. Add the rest of the ingredients except for nibs and whisk until fully incorporated.

    3. Pour into your favourite mug and add nibs and stir.

    4. Sip slowly, while letting the nibs enter your mouth with their slightly melted and crunchy texture!

  • Egg poppers with kale


    oil spray

    4 scallions, minced

    2 carrots, shredded

    1 cup chopped kale

    ½ red pepper, minced

    ½ zucchini, shredded

    14 egg whites

    4 whole eggs

    ½ tsp basil

    ¼ tsp oregano

    dash sea salt and pepper



    1. Preheat oven to 375 degrees Fahrenheit.

    2. Coat a 12-muffin tin with a little oil to prevent sticking.

    3. Combine vegetables in a big bowl.

    4. Fill each muffin tin 2/3 full with vegetables.

    5. Whisk eggs and seasonings in a large mixing bowl.

    6. Use a 1/3 cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way.

    7. Bake 30 minutes or until muffins have risen and are slightly browned.

  • Whole Salmon with Accoutrements


    1 whole side of salmon (ask your local fish monger to prepare, taking out bones)- keep skin on

    2-3 lemons

    fresh dill

    salt and pepper



    caper berries

    fish row

    chopped hard boiled egg

    chopped red onion



    1. Place salmon, skin side down, on covered cookie sheet.

    2. Liberally add sea salt and pepper.

    3. Cover with thinly sliced onions and sprigs of dill.

    4. Place in 425 degrees Fahrenheit oven for approximately 15-20 min (depends on oven and preference of doneness). I prefer mine on the rare side. Keep in mind that you will be serving this cold, and the salmon will continue to cook through once you have removed it from the oven.

    5.  When cooled at room temperature, place on serving plate, leave the lemons on and surround the salmon with the different accoutrements.

  • Carrot Cake


    3 cups almond meal

    1/4 tsp of baking soda

    1 tsp baking powder


    1/2 cup apple sauce

    1/4 cup coconut oil

    5 free range eggs

    1 cup shredded carrots

    vanilla extract



    1. Mix together first 4 ingredients in a bowl.

    2. Mix remaining wet ones in another bowl until well combined.

    3. Add the dry ingredient mixture to the wet one and combine until smooth.

    4. You can mix by hand or in blender for a smoother consistency.

    5. Bake in bread loaf non-stick pan lined with parchment paper for 30-35 min at 375 degrees Fahrenheit until golden brown or toothpick comes out dry.

Episode 7

  • Cauliflower Buffalo Wings & Vegan Ranch Dip


    1 head of cauliflower (approx. 4 cups of florets)

    1/2 cup non-dairy milk

    1/2 cup water

    3/4 cup brown rice flour (can sub all-purpose or whole wheat flour)

    2 tsp garlic powder

    2 tsp onion powder

    1 tsp cumin

    1 tsp of paprika

    1/4 tsp sea salt

    1/4 tsp ground pepper

    1 tbsp Earth Balance Buttery Spread

    1 cup Frank's Red hot sauce



    1. Line baking sheet(s) with parchment paper and pre-heat your oven to 450 degrees Fahrenheit.

    2. Wash and cut cauliflower head into bite sized pieces/florets.

    3. Mix all the ingredients, except the earth balance and hot sauce, into a mixing bowl.


    NOTE: The batter shouldn’t be so thick that it doesn’t drip but not so runny that it doesn't stick and coat the cauliflower. If using rice flour you may need to add a little more liquid to get the batter the right consistency.


    4. Dip each floret into the mixture and coat evenly. You can shake or tap off the excess on the side of the bowl.

    5. Lay florets out evenly without over crowding onto parchment lined baking sheets.

    6. Bake for 25 minutes until golden brown, flipping the florets over half way through.

    7. Meanwhile, in a small saucepan on low heat melt the Earth Balance Buttery Spread and whisk in hot sauce, bringing to a low simmer. Then remove from the heat and set aside.

    8. Remove the cauliflower from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Then spread all the florets in wing sauce out onto the same baking sheet.

    9. Bake in the oven for another 25 minutes, flipping the florets over half way through.


    Ranch Dip


    1 cup vegan mayonnaise

    1/8 cup non-dairy milk

    2 tsp apple cider vinegar

    1 tsp onion powder

    1 tsp garlic powder

    1/4 tsp sea salt

    1/4 tsp ground pepper

    1 tbsp dill

    1 tbsp parsley

    1 tbsp chives



    1. Finely chop the fresh dill, parsley and chives.

    2. Whisk together all the ingredients until smooth.

    3. Alternatively you could blend the vegan mayonnaise, non-dairy milk, apple cider vinegar, onion powder, garlic powder, sea salt, and ground pepper together in a blender. Pour the dip into a jar or serving bowl and then stir in the fresh herbs.

    4. Refrigerate the ranch dip for at least 30 minutes before serving.


    Tip: For less hot wings, make the wing sauce with half bbq sauce and half hot sauce or just do all bbq sauce for a kid friendly version.


  • Lentil Chili Cheese Nachos


    1 cup cooked brown lentils (from a can is easiest)

    1/4 cup white onion, finely chopped

    1/4 cup red pepper, finely chopped

    1/4 cup celery, finely chopped

    1 tbsp sunflower oil (or other light vegetable oil)

    2 garlic cloves, minced

    ¾ cup (approx. 1/2 a can) fire roasted crushed/diced tomatoes

    2 tsp chili powder

    1/2 tsp paprika

    1/2 tsp onion powder

    1/4 tsp cumin

    1 1/2 tsp coconut sugar

    1/4 cup vegetable stock

    1/4 tsp sea salt

    1/4 tsp ground pepper



    1. In a large pan or wide pot, sauté onion, red pepper, and celery in oil over medium heat for 2-3 mins until soft and fragrant.

    2. Then add minced garlic, chili powder, paprika, onion powder, and cumin and combine stirring frequently for about 3 mins.

    3. Then add cooked lentils, tomatoes, coconut sugar, vegetable stock, sea salt and ground pepper and stir to combine.

    4. Bring the mixture to a simmer for a couple of minutes and then reduce heat to medium-low and cook for another 10-12 mins, stirring frequently.

    5. Keep the chili warm until you’re ready to serve your nachos.


    Tip: You could easily make these elements ahead of time, and just reheat the chili and cheese sauce when you’re ready to serve.

    Other Ingredients:

    1 bag organic corn chips

    ½ cup tomato, chopped

    ¼ cup green onion, finely chopped

    ¼ cup pickled jalapenos


    These toppings are optional. Feel free to use other toppings to your liking.



    1. Arrange the corn chips on a platter.

    2. Smother with warm lentil chili, top with tomato, green onion, and pickled jalapenos, and drizzle with nacho cheese sauce.

    Nacho Cheese Sauce


    1 cup peeled, cubed & cooked potato

    1/2 cup peeled, cubed & cooked carrot

    1/4 cup sunflower oil (or other light vegetable oil)

    1/4 cup non-dairy milk (or water)

    2 tsp lemon juice

    1 tbsp tomato paste

    6 pickled jalapeño slices

    3 tbsp jalapeño pickling liquid

    1 1/2 tsp arrowroot flour/starch

    1 tsp garlic powder

    1 tsp onion powder

    1 tbsp nutritional yeast

    1/2 tsp sea salt



    1. In a high-powered blender combine all of the ingredients until smooth.

    2. If you’ve added the potatoes and carrots to the blender fresh out of the boiling water then the sauce should be warm enough to serve immediately. Otherwise you can heat it up in a small pot before pouring over nachos. The arrowroot flour/starch will thicken the sauce slightly when heated.


    Note: We have not tested this recipe in a conventional blender. We imagine it will still work, but you will likely need to add more liquid either in the form of non-dairy milk or water. In this case you may also need to add ore arrowroot flour/starch to thicken it on the stove before serving.



  • Mac & Peas


    1 x 454 g pkg Tinkyada brand brown rice spirals (or approx. 5 cups noodles of your choice)

    1/4 tsp sea salt

    1 cup frozen peas

    2 tbsp tahini

    2 tbsp nutritional yeast

    1 tbsp lemon juice

    1 tbsp olive oil

    1 tbsp white miso

    1 tbsp gluten-free tamari

    1 clove of garlic, minced

    1 cup pasta water, reserved from boiling pasta

    ground pepper to taste



    1. Bring a large pot of water to a boil with sea salt.

    2. In a dish mix together tahini, lemon juice, olive oil, white miso, nutritional yeast, tamari, and garlic. Set aside.

    3. Once the water is at a rolling boil add in brown rice pasta and cook for approx. 10 minutes or until al dente.

    4. Add frozen peas to the boiling water during the last minute of cooking.

    5. Reserve pasta water right before draining. Then drain the pasta and peas. Do not rinse, and put them back in the large pot.

    6. Add the sauce and ½ C of pasta water to start, and stir to combine with the noodles and peas over low heat on the stovetop.

    7. Stir constantly to allow the noodles to get coated adding more pasta water as necessary to create a creamy consistency. Don’t heat for longer than 2-3 minutes.

    8. Top with fresh ground pepper and serve immediately.


Episode 8

  • Chocolate Chip Almond Butter Cookies


    1 cup almond butter

    1/2 cup maple syrup

    1/2 tsp vanilla extract

    1/4 cup + 2 tbsp brown rice flour

    1/8 tsp sea salt

    1/3 cup vegan chocolate chips (or carob chips)



    1. Preheat oven to 350 degrees Fahrenheit.

    2. If you are opening a new jar of almond butter, make sure you mix it well to combine the oil that has settled on top.

    3. Then in a mixing bowl combine almond butter, maple syrup, and vanilla extract.

    4. Add flour and sea salt and mix until combined.

    5. Then fold in chocolate chips (or carob chips).

    6. Use a scant tablespoon of dough per cookie. Form small balls of dough and slightly flatten each cookie onto parchment lined baking sheets.

    7. Bake for approximately 10 mins.


    Yields 24 bite-sized cookies


  • Healthy Hot Fudge Sundae


    1/2 cup full fat coconut milk

    1 tbsp raw cacao powder

    2 tbsp coconut sugar

    1/4 tsp arrowroot flour

    pinch of sea salt

    3 bananas, sliced & frozen

    1/4 tsp vanilla powder or inside of 1 vanilla bean (optional)

    1 tbsp salted peanuts, roughly chopped



    1. In a small saucepan whisk together the coconut milk, cacao powder, coconut sugar, arrowroot flour, and sea salt over medium heat.

    2. Once it starts to bubble, turn the heat to low and whisk constantly until it becomes darker and thicker. The whole process should take about 4-5 mins.

    3. Remove the pot from the heat and set aside. It should stay gooey and warm until you're done making the banana ice cream, but if not quickly whisk it over low heat for another minute right before assembling the sundaes.

    4. Break up your frozen banana slices and place in a food processor (or a high-powered blender).

    5. Add in the vanilla powder or the inside of a vanilla bean and combine until it looks like soft serve ice cream.

    6. If you're using a blender you may need to add a small amount of non-dairy milk to get it moving, or if you have a Vitamix or Blendtec you can use the baton to gently push the bananas closer to the blades while it's running. Just be careful not to push too hard. Whichever method you're using you'll need to stop the machine and push the bananas off the sides every few seconds to get it combined.

    7. Add ice cream to a serving dish and pour on hot fudge sauce as desired. Top with peanuts and eat immediately!


    Yields 1-2 servings

  • Vanilla Cheesecake with Chocolate Almond Crust

    Chocolate Almond Crust Ingredients:

    1 cup raw almonds (soaked at least 3 hours or overnight)

    1/2 cup raw walnuts

    1/3 cup shredded coconut

    8 medjool dates, pitted

    1/4 cup coconut sugar

    1/3 cup coconut oil

    2 tbsp raw cacao powder

    1/4 tsp sea salt



    1. Place the almonds and walnuts in a food processor and blend them into a coarse meal.

    2. Add remaining ingredients and blend until well combined.

    3. Using your hands press the dough into an even layer into mini tart pans with removable bottoms.

    4. Freeze the crusts for 30 mins and make the cheesecake filling.


    Option: If you don't care about eating a strict raw diet, you can poke a few holes on the bottom of the crust with a fork and then bake them for 8-10 minutes at 325 degrees Fahrenheit. The nuts toast up nice and it gives a richer flavour and can be more palatable for people who might not be accustomed to eating raw desserts. Allow the crusts to cool completely before filling them.


    Vanilla Cheesecake Filling Ingredients:

    1 1/2 cup raw cashews (soaked at least 3 hours or overnight)

    1/3 cup raw agave nectar (or 1/2 C maple syrup for non-raw version)

    1/4 cup lemon juice

    1/3 cup melted coconut oil

    1/2 tsp vanilla powder (or the inside of 1 vanilla bean)



    1 cup frozen mixed berries

    1. In a high-powered blender combine all the filling ingredients until smooth.

    2. Remove your crusts from the freezer and pour the filling into them just below the top edge of the crust. Place them back in the freezer for 1-2 hours to set.

    3. Before serving let them sit at room temperature for 10 mins. They can keep for a while in the freezer as well.

    4. For an easy topping allow frozen mixed berries to thaw at room temperature while you wait for the cheesecakes to set.


    Yields 4 x 4 1/2" cheesecakes

Episode 9

  • Pan Seared Trout with Chipotle Yogurt Sauce


    1 cup of cooked haricots verts (string beans)

    1 cup of mixed greens

    A few fingerling potatoes parboiled and cut lengthwise

    1/2 cup of Greek yogurt

    1 chili pepper in adobo sauce

    olive oil



    1.  In a blender, mix yogurt, chili and dash of olive oil.

    2.  Pan sear the trout and potatoes.

    3.  Place potatoes on the plate.

    4.  Top the potatoes with the trout.

    5.  Mix the salad, beans, and dressing and place this mix on top the trout.

    6.  Use the rest of the dressing to drizzle the top of the salad or your plate.

  • Tarte Tatin


    3 Granny Smith (I used gala) apples skin removed and sliced in 1-2 inch thick half-moons (you do not want them to break)

    2 tbsp coconut oil (1 for apple, 1 for crust)

    1-2 tbsp coconut flour sugar

    1/2 of a freshly squeezed lemon

    cinnamon and vanilla to taste

    1 cup almond meal (also known as almond flour)

    1 cup ground oatmeal

    2 tbsp honey



    1. In a large non-stick skillet, combine the first 5 ingredients over medium heat for about 10 minutes until the apples begin to slightly caramelize.

    2. Meanwhile, using your hands mix the 2 flours and a tablespoon of water until moist.

    3.  Add the remaining coconut oil and honey to form a “cookie dough” type of mixture.

    4.  In a spring form pan lined with parchment paper, arrange the apples in a circular motion overlapping each-other slightly (see picture).

    5. Take pieces of the dough mixture and flatten them out with your hand and press on top of the apples until the whole service is covered.

    6. In a pre-heated 350-375 Fahrenheit oven, cook the tarte until top is slightly golden, about 25-30 min.

    7. Let cool before turning the cake upside down (right side up) to reveal the beautiful design of the apples!

    8. Serve warm or cold with a dollop of yogurt, coconut cream and a drizzle of honey!

  • Salmon Tartare


    1 raw salmon filet

    2 cornishons chopped

    1/2 shallot or scallions chopped

    few capers chopped

    olive oil


    salt + pepper



    1. Chop the salmon very thin.

    2. Mix the rest of the ingredients together.

    3.  Combine the salmon and the rest of the ingredients in a bowl and place in the fridge for at least one hour.

    4.  Serve on a lettuce leaf