Welcome to my crazy world of real food cooking ...

Eat Food. Not too much. Mostly Plants. -- Michael Pollan

I wish I could take credit for that because I think it sums up how we should eat. Simply -- eat stuff that really is food, instead of stuff that is food like substance. The supermarket is almost entirely food-like-substances, and, my friends, you should probably never ever eat them.

Fortunately, there is a world of deliciousness out there, and it can all be had in a way that not only doesn't harm your health, but in a way that benefits you hugely.

I think it's important to eat stuff that satisfies you, that keeps your blood sugar stable, and that gives you stuff your body really needs to run optimally.

But baby, it's gotta taste good.

I really like getting experimental in the kitchen. I love cooking, I love layering flavours, and I love coming up with really super yummy food. I have very strong opinions about what constitutes food, and there are a lot of things I won't touch in the kitchen. Bottom line? Pretty much everything I make is ridiculously good for you even if it tastes decadent. Although there are occasional big fat cheats ... but even those stick to real food, my friends.

For food that is usual gluten free, usually free of cane sugar, usually super low on the glycemic index, full of protein, fiber, flavour, and excellent energy, join me and Alice down the rabbit hole.

Every recipe on this blog is my own original effort and idea, so please pass 'em on, giving credit where credit is due.

Many thanks, and come back often. I'm really glad you are here!


Tuesday, 21 January 2014

Chocolate Muffins -- good for school, good for vegans, gluten free, sugar free, nut free ...

One of our favourites from last year now goes vegan. Simple, beautiful, fantastic, perfect. I sprinkled a little coconut sugar on top before I baked. It wasn't cheating. It was just inspiration. They are amazing either way. Amazing. Don't let the fact that they contain five different kinds of seeds and pack a tremendous nutritional punch derail you. They are super delicious, melt in your mouth, delicate, delectable, and will keep you going. 


1/4 cup extra virgin coconut oil (organic and unrefined)
1/2 cup coconut sugar
1/2 cup date sugar
2 cups hot water
1 tbsp vanilla extract
1 tbsp apple cider vinegar

1 cup raw cacao
1 tbsp ground vanilla bean
1 tsp sea salt
1/2 tsp stevia powder

4 tsp egg replacer + 1 cup water

1 cup shredded coconut -- ground fine
1/2 cup hemp hemp hearts, ground

4 tbsp ground chia seeds
1/4 cup ground flax
1/2 cup ground pumpkin seeds
1/2 cup ground sunflower seeds

2 tbsp coconut flour
1/2 tsp baking soda


1. combine the coconut oil, and hot water. Let sit for 10 minutes. 
2. add the cacao, vanilla, salt, stevia, hemp seeds, shredded coconut, and mix
3. add the egg replacer mixture
4. stir in the ground chia seeds, ground flax seeds, ground sunflower seeds, ground pumpkin seeds, followed finally by the coconut flour. Then add the baking soda
5. scoop into prepare muffin cups and bake at 345 for 60 minutes

makes 24 amazing muffins. Amazing.

Wednesday, 15 January 2014

Green Herb Coconut Milk Soup -- vegan and divine

This rocks a combination of coconut milk, fennel seed, fresh basil, and fresh cilantro. That's what makes it so ... delicious. Lots of goodies like water chestnuts, savoy cabbage, baby bok chou, and broccoli. We love it.

making the broth:


12 cups water
dried shiitake mushrooms sliced 1 cup
dried kombu -- 1 piece 6  inches by 8 inches

sea salt and black pepper
fennel seed
anise seed

per 6 cups of broth:

peanut butter 2 tbsp
coconut milk 1 can
lime juice 2 tbsp
black pepper
chili powder


1. In a large pot place a large sheet of kombu (dashi kombu -- a kind of seaweed for making broth) and a cup of dried mushrooms
2. combine sea salt, black pepper, and fennel seed, and 12 cups of boiling water
3. simmer for 1 hour and then let sit until it cools
4. remove the sea weed and the mushrooms, and strain the broth, and add water to equal 12 cups again 
5. to 6 cups of strained broth add 1 can (400ml) coconut milk, 2 tbsp peanut butter (smooth), 2 tbsp lime juice, and salt and pepper/ chili powder to taste

to serve the soup:


1 1/2 cups broccoli florets in small pieces
1 1/2 cups steamed gluten -- cut into small pieces. You can substitute tofu if you prefer
1 1/2 cups savoy cabbage, chopped
1/2 cup water chestnuts sliced
1 1/2 cups baby bok choy
1/2 cup carrot sliced

4 tbsp each basil leaves and cilantro leaves finely chopped

To serve:

1. Bring the finished 6 cups of broth to a simmer, and adjust seasoning with lime juice, salt, and pepper. Feel free to add chili pepper flakes if you like
2. add bok choy, savoy cabbage, and carrot pieces and simmer for 10 minutes
2. add water chestnuts and gluten and simmer for 20 minutes
4. add broccoli and simmer for 5 minutes
5. add basil leaves and chilantro leaves and turn off the heat and let sit 2 minutes
5. serve, making sure you get some of each of the goodies into each bowl.

It really is pretty darn fabulous.

Monday, 13 January 2014

Simple Vegan Cookies -- nut free, and sweetened only with coconut nectar/sugar


1/2 cup coconut oil --  a little melted
1/2 cup coconut nectar
1/4 cup coconut sugar
1/2 tsp sea salt
1 tbsp vanilla extract
2 tbsp ground vanilla bean
1 tsp ceylon cinnamon

1/2 tsp baking soda
2 cups spelt flour


1. combine ingredients in the order listed

3. roll out dough in two parts on lined baking sheets -- I cover the dough with a piece of parchment when rolling because it's a little sticky
4. score into squares
5. bake at 345 for 12 minutes

I rolled out in two parts directly onto lined baking sheets and just scored it with a butter knife before baking into squares, which I  then broke along the score marks after baking.


Saturday, 11 January 2014

Rice and Lentil Crockpot -- super easy super yummy crockpot

I remember -- not really -- that blurred unreal reality after my baby was born. I think I must have filled the freezer, so Colin fed us from that. Anyway, some friends of our just had a baby. Maple Pecan baby cakes and this lentil, rice, and veggie dish found their way to their door. Their verdict? Yummmmmmmmmm ........

The almond butter and coconut butter are not necessary, but I wanted to add a richness both in taste and body to the concoction. Apparently the dish went over very well. They were able to make 3 meals out of it, and found it almost unexpectedly delicious each time.


2 tbsp coconut oil

2 garlic cloves, finely minced
1 onion, finely diced

2 cup finely chopped cabbage
1/4 cup sundried tomatoes, diced

1 cup masoor lentils
1 cup short grain brown rice

1 cup frozen green peas
1 cup frozen corn

2 cups diced carrot
2 cup diced celery

4 cups diced sweet potato

4 cups boiling water

4 tbsp almond butter
4 tbsp coconut butter

3 tsp sea salt
1/2 tsp cumin

2 tbsp marjoram


1. Layer the ingredients in the order listed
2. Cook on high for 4 hours
3. stir, add more water and sea salt and pepper if needed

Colin's Favourite Vegan Fudge

Colin loves this. Now, with more chia and no flax. You know. I use the term fudge loosely. This bears no resemblance to condensed milk and corn syrup. It's a dense, lovely, sweet, delicious, rich, chocolate concoction that will uplift your spirit and entrance your taste buds. You'll think you're eating candy. You'll think you're dancing with the devil. But you won't be. You'll be feeding your body and your spirit with good real food that truly grows on this amazing planet of ours. Namaste.

Loads of vanilla and cacao do something fancy with coconut oil, dates, shredded coconut, and chia seeds. That might make it sound like something you eat for breakfast, but you'll swear you're eating something decadent and naughty. Amazing.


2 cups shredded coconut
1 cup cacao

1/2 tsp sea salt
2 tbsp ground vanilla bean
1 tsp stevia powder optional

1/2 cup ground chia seeds

1 cup dates

1/2 cup coconut oil
1/4 cup water
1 tbsp vanilla extract


1. put coconut, cacao, salt, vanilla, stevia, ground chia in your food processor
2. process!!!
3. add 1 cup dates -- pick them over to make sure there are no pits or you will definitely regret it.
4. process!! pulse!!!
5. add 1/2 cup coconut oil
6. pulse!
7. add  1/4 cup water and vanilla and whirl until smooth
8. scoop into 2 square silicone pans and press flat
9. score into pieces
10. chill
11. break apart and store in an airtight container. I like it in the freezer, but that's just me.

Friday, 10 January 2014

Maple Pecan Sweet Baby Cakes! -- a little bit naughty, and a little bit nice -- definitely not for Babies

To me this is more cake than muffin. The French for baby cake is petit-gateau, so let there be no confusion -- these are small cakes, not cakes for babies.

This is the second version of these decadent delightful little morsels. As a vegan, I am inclined to use coconut oil, which is just so gorgeous in baking. For those who are a little more traditional, the combination of butter, maple syrup, pecan, and date is heavenly. A sprinkle of coconut sugar on top ups the ante and gives you an ideal aesthetic experience. The presence of chia gives great blood-sugar stabilizing.

Ultimately these are delectable, fully delicious, and everything you could want in one full-flavoured, maple-pecan-datey little package. Sweet.


1/4 cup organic butter (or coconut oil)
1 cups hot water
1/4 cup maple syrup
2 tbsp cup coconut sugar

2 tsp egg replacer + 1/2 cup water

1 tbsp apple cider vinegar
1/2 tsp sea salt
1/2 tbsp ground vanilla powder
1/2 tsp cinnamon

2 tbsp ground chia seeds

1 1/2  cups (whole grain but finely ground) spelt flour
1/2 tsp baking soda

1/2  cup chopped dates
1/2 cup chopped pecans

coconut sugar to sprinkle on top generously

preheat the oven to 345

1. combine ingredients in the order listed
2. scoop bater into prepared muffin cups
3. sprinkle coconut sugar on top
4. bake muffins for 30 minutes

makes 16 muffins!!

Wednesday, 1 January 2014

Roasted Vegetables -- the party version

3 purple sweet potatoes (murasaki) peeled, cut in half width wise and cut into wedges -- cook for 30 minutes

3 large white sweet potatoes (bonito), cut into half width wise and cut into wedges -- cook for 45 minutes

purple cabbage, cut into chunks
2 medium onions, cut into wedges -- cook for 40 minutes

3 large orange sweet potatoes, cut into half width wise and cut into wedges -- cook for 30 minutes

5 carrots cut into thick sticks -- cook for 60 minutes

1 small butternut squash, cut into wedges -- cook for 60 minutes

all vegetables tossed prior to cooking with:

melted coconut oil
sea salt
chili powder
ceylon cinnamon

When each type of vegetable is fully cooked, they can be combined into one large dish.

Dry Roasted Almonds

1 kg raw (if possible unpasteurized) almonds
1/4 cup water
2 tsp sea salt

1. combine and let sit for 1 hour
2. spread on two baking sheets
3. bake at 345 for up to 30 minutes making sure they don't get too roasted
4. dehydrate on 200 for 3 hours

Vegan Sausages, the party version

Once in a while my son asks me to buy sausages. Then he won't eat them. I think they are often either too bland or too spicy. These are a nice balance of flavour with a pleasant, toothsome texture. I made 'em small this time -- like cocktail sausages, I guess. The process is simple, the ingredients are wholesome, and the result packs a vegan protein one-two punch. Not having an actually sausage skin to stuff this into isn't really a problem as the dough will hold its shape nicely. The only fiddly bit is forming the dough into a whole big bunch of small little sausages. Can be cooked ahead then heated up when needed on the day!!


1 cup cooked moong dal (cooked to a porridge)
1 tablespoon coconut oil
1 small onion
2 tbsp sun dried tomato
2 tbsp hemp hearts

2 tbsp sweet potato flour
1  cup vital wheat gluten

3/4 tsp sea salt
 1 tsp cumin
2 tbsp marjoram
1 tsp oregano

1. puree the lentils, water, coconut oil, onion, , nutritional yeast, sea salt, and other seasonings
2. in a separate bowl, stir together the gluten flour and the pureed mixture gently with a spoon
3. shape into sausages
4. steam in a covered casserole for 45 minutes in an 345 oven

Cooked Coleslaw

2 tbsp coconut oil
1 small green cabbage, cut into shreds
1/4 cup sundried tomato

2 to 3 cups shredded carrot

2 avocadoes

lime juice
chili powder
sea salt

a handful of  grape tomatoes slivered


1. saute the green cabbage with the sundried tomatoes, a little sea salt, in the coconut oil until nicely cooked
2. cool
3. shred the carrots, sliver the tomatoes
4. mash the avocado, and mix everything together
5. season with lime, chili powder, cumin, and sea salt
6. serve at room temperature