Health, Nutrition and Other Helpful Information

I am about attainable health!  Although I haven't met you I wish you the best of days and hope that what I have to share is enjoyable and helpful. 

Please know that I am not trying to diagnose or treat any illness, but really focus on feeling better in an everyday attaible way. 

Enjoy the following recipes and blurbs!

Love N. 

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Cauliflower is the New Rice

Posted on January 5, 2020 at 5:05 PM Comments comments (3)

The nutritional benefits of cauliflower far outweighs that of rice.  This live plant contains more vitamins, minerals and electrolytes than rice ever could.  Plus it doesn't have to be soaked and sprouted for hours like rice and other grains. (If you didn't know about soaking grains - checkout this article ). 

Think of this recipe as a starting point.  You can easily add grated carrots, broccoli, celery, onion, or whatever else you fancy.   You can also grate cauliflower into roasts and stews to cook in the juices and add some yummy vegetables.  

You can either use a box grater with the medium-size holes traditionally used for cheese, or a food processor with the grater blade to shred it into small pieces. you can also choose to press any excess moisture from the rice by transferring the cauliflower rice to an absorbent dish towel and press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.


Once you have your cauliflower rice, it’s easy to cook! Simply sauté with bone broth in a large skillet over medium heat in 1 Tbsp coconut oil, grassfed butter or ghee, or animal fat of choice.

Cook for a total of 5-8 minutes, stirring occasionally, then season as desired (such as with soy sauce or salt and pepper).



Makes about 8 servings


10 minute prep time

1 large head cauliflower

1/3 cup of bone broth for every 3 cups of caulflower

1 tsp salt, coconut aminos, tamari or soy sauce 

1 Tbsp coconut oil, butterm ghee or animal fat. 

Get the broth boiling and then add in cauliflower.  Boil for about 5 minutes stirring every minutes or so.  Toward the end mix in fat and salt (soy, tamari, etc..) and cook for another minute or so.  

Since moisture content in plants varies, you may have to add a little more broth or water.  If it's looking watery after the 5 minute mark then keep the lid off and stir rapidly to evaporate excess moisture.  

Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.

Experiment and Enjoy! 


Posted on October 18, 2019 at 6:30 PM Comments comments (0)

Hi there,

This is one of my EASY Fall recipes that I really wanted to share as an healthy and hearty quickie.

You can use a variety of meat (or veggie immitation type products) and veggies. I personally like fresh wild game or free range organic sausages and cabbage for the recipe. Carrots, broccoli, cualiflower can all be used too. Just take note that differenet vegetables and the size + shape they are cut in can effect cooking time and texture.



makes two - three portions

4-6 quality organic sausages

1 Tbsp olive oil or grass-fed butter

1 can of organic veggie soup (can also sauté in some fresh veggies at the begining) 

1/3 a cup of Sauerkraut

1 tablespoon apple cider vinegar

Handful of fresh organic greens

12 oz or more organic bone broth Fresh lemon, lime, parsley, basil, rosemary (optional, but highly recommended)


In a medium sized pot, warm up cooking fat on medium.

After a couple minutes, using scissors cut sausages into dice size pieces. Add in apple cider vinegar.  Add in 1 scoop of broth and cover for about 5 minutes letting it simmer.

Stir every 3-5 minutes until almost cooked through. Add broth and canned soup if using and then bring to a boil. You can add in some fresh greens such as basil, spinach, broccoli, kale etc. in the last 3 minutes or so.  Simmer until sausages and greens are throughly cooked (about 15 - 20 minutes. 

Let cool then Enjoy !

Fall Pumpkin Bread

Posted on October 16, 2019 at 6:10 PM Comments comments (0)

For all you Traditionalists (and non-traditional as well), what a great time of year to be in the Kitchen !!

I don't know about you, but baking is one of my favourite ways to keep the house cozy and save on incense (becuase really, fresh baking is the best scent!)

I thought I'd share one of my seasonal favourites.  It isn't completely gluten free as I like to share it the 'gluten-aware' or not.  You can always modify with a gluten free grain or alternative flour such as almond or potato starch.  Know that it may affect the consistancy and cooking time - and that's ok too! 

Serve warm with plenty of grassfed butter or coconut products to assimalate the fat-soluble vitamins and keep cozy from the inside :) 

1 cup melted coconut oil, cooled

2 eggs or 2 tsps soaked chia seeds

1 teaspoon vanilla powder or extract

1 teaspoon apple cider vinegar

1 15oz can if pumpkin pureé or fresh pureéd pumpkin or butternut squash

3 cups gluten-free baking mix such as Anita’s*

1/3 cup of local honey or maple syrup

1 Tbsp candied ginger, or raisins, or cranberries finely chopped

1 teaspoon baking powder

½ teaspoon baking soda

1 cups finely chopped apples such as Gala or your favourite local seasonal variety

½ teaspoon each cinnamon, nutmeg, cloves, cardamon

¼ teaspoon salt


Preheat oven to 375 degrees Fahrenheit. Grease a  9x5-inch loaf pans or a muffin tin. 

In the bowl of a stand mixer, add sweetener, pumpkin puree, eggs, apple cider vinegar, coconut oil. Then beat together on low speed or in a large bowl with a spatula.

In a medium bowl, combine dry ingredients.Carefully mix the dry mixture (preferably through a sifter to break up clumps) in small batches in to the wet ingredients.

Fold in the diced apples.

Pour into the two greased loaf pans.

Bake for 50-65 minutes, or until a toothpick stuck in the center comes out dry with out crumbs sticking. Let cool then place on a wire rack to finish cooling down to room temperature.

Cut in to portions and enjoy. Freezes well too for portion control.

Enjoy :)

The Juice on Juicing

Posted on January 29, 2018 at 11:30 AM Comments comments (2)

How to get the goodness of 20+ servings of vegetables and reboot your digestive system.

If you go to a juice bar, restaurant, retreat, or have your own juicer then you are able to get more live enzymes in your juices.  The more enzymes, the more your body can generate energy without having to call upon its own resources.  This can leave you with more energy, a clearer mind, better sleep and a more positive outlook. 

There is so much that can be said and done with juicing.

Two main distinctions would be fresh and pasteurized juices.  The reason I am making this distinction is for health.  Enzymes make reactions in our body happen quick enough to meet our demanding metabolism. This is what makes us the warmblooded, highly mobile, capable creatures that we are. We are not tied directly to the earth with roots, or to the sun with leaves.  We have or digestion and metabolism to thank for this.

Raw, fresh, or un-pasteurized juices have more enzymes still intact. The enzymes start to degrade as soon as the juice is made, so it's best to consume them right away to maximize the amount of enzymes we ingest.  You will still get many of the vitamins and minerals if you consume it later, just not so many active enzymes.

Food components need to be broken down ("burned") to create energy. This process requires enzymes.  The enzymes are known as catalysts; A catalyst is anything that would make a reaction happen quicker than if it was left on it's own.  We need reactions to happen fast in our bodies. If we had no enzymes in our digestive system, food would simply sit there and feed bacteria instead of feeding us.  Enzymes cut apart the ties that hold food components together to make them small enough to be integrated into our bodies.

Pasteurizing or heating these liquids above boiling changes the shape (denaturing) the protein.  Enzymes are specific and work on a lock and key mechanism.  Food components, such as carbohydrates or proteins, have a specific shape and so do their corresponding enzymes.  When you over-heat an enzyme, it no longer has that specific shape for that specific component (think melting a stick of butter shaped like a key). So even though you ingested the food, it does not mean that it was assimilated into the body.  


Another consideration with pre-bottled juices is that they may have additives.  Especially when you get into the large juice manufactures, those juices may have bottled weeks or even months ago.  Preservatives are added, as well as sweeteners like corn syrup and sugar cane, because they are cheap and many people like the taste of sweet.

If you go to a juice bar, restaurant, retreat, or have your own juicer, then you are able to get more live enzymes in your juices.  The more enzymes, the more your body can generate energy from your food without having to call upon its own resources.  This is important since those proteins, vitamins and minerals, that would normally be used to make enzymes, can then be used for other things, such as skin, bone, muscle, organ or DNA repair.


In juices, the plants vitamins and minerals are in their simplest and most absorbable form.  A juicer will do all the chewing for you.  This is great for anyone with dental issues or weakened digestion.  I would suggest putting more greens like celery and cucumber into your juices as they don't spike your blood sugar levels like fruits and starches will.  You can also juice herbs like parsley, cilantro, ginger which taste great and have mild medicinal properties, including blood cleansing and detoxification, and circulation enhancing.  

There are many combinations, but here is a recipe for a basic green juice:

4 stalks of celery

1 cucumber

1-2 sprigs of cilantro

1 cm cube of ginger

1/2 an apple

1/4 lemon peeled

Start with the herbs first; the liquids from the fruits and veggies will wash them through.

Drink right away or bottle in glass and store in the fridge.  The sooner you drink it the better as the enzymes are most active while the plants are alive and secondly right after extraction.  The minerals and fiber are still intact long after.