Amber Approved Magazine Spring 2018

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Issue 18 spring 2018































Cover Shot: Moments Marketing Photography Graphic Design: Fierce Web Designs Stock Photos from ShutterStock

Welcome to spring! The snow is starting to melt, people are getting excited about flowers and nature coming to bloom, and it’s a great time to explore decluttering our houses, minds and bodies. This edition of the magazine is full of spring support from recipes to how to detox gently and safety to high quality skincare. Enjoy this edition and happy spring!

Amber Amber Approved Magazine is a digital publication with limited print copies available in designated markets. Amber Approved Magazine welcomes all contributions. Amber Approved Magazine assumes no responsibility for content or advertisement. No representation is made as to the accurate hereof and is produced subject to errors and omissions.

Copyright Š 2018 Amber Approved

Spring (body) cleansers- rejoice! This gorgeous Greek fish stew is not only the perfect combination of hearty and fresh, but it also just makes you feel plain good when you eat it! The different textures and balance of flavours in this one bowl meal are on point, and I find it’s a great recipe for self-proclaimed “non fish lovers”, as the acidity of the tomatoes perfectly compliments the fish. What really makes this dish irresistible is the use of high quality, fresh, locally grown and caught ingredients. Take the time to wander your local farmers’ market or grocery store and pick out the most crisp onions, robust Canadian grown garlic bulbs, newly dug potatoes, perfectly sweet and juicy sun-ripened tomatoes, vibrantly spry herbs, and the freshest fish your neighbourhood fishmonger has to offer… trust me- your taste buds (and body) will thank you for it! ~By all means, feel free to use a variety of your favourite fish; you may even want to include seafood such as prawns, scallops, clams or mussels!~

Beautiful Greek Fish Stew Ingredients Olive oil 2 onions, peeled and roughly chopped 5 sticks celery, trimmed and roughly chopped 3-5 cloves garlic, peeled and roughly chopped 3 beef tomatoes, or 5 Roma tomatoes, roughly chopped 4 medium potatoes, peeled and cut into 1� chunks 3 bay leaves 4-5 cups High-Vibe Chicken or Turkey bone broth, or a mixture of the 2! sea salt freshly ground black pepper 1.5 lbs. fresh fish fillets (boned and scaled), from sustainable sources 1 lemon 1 small bunch fresh flat-leaf parsley, roughly chopped 1 small bunch fresh dill, roughly chopped Extra virgin olive oil

Serves 4-6

Directions 1. Heat a healthy amount of olive oil in a large pot over medium heat. Add the onions and celery and cook for 7 minutes, then add the garlic and cook for another minute, stirring occasionally, until soft but not coloured. 2. Add the tomatoes, potatoes and bay leaves and pour in your High-Vibe bone broth. Season with salt and pepper to taste and then bring it all to a boil. Reduce to a low heat and simmer for 20 minutes. At this point, drop your beautiful, whole fish fillets into the pot, bring back to a gentle boil, then reduce to a medium-low heat and simmer for a further 5-10 minutes, until the potatoes are tender and the fish is cooked through and flakes apart. Turn off the heat, stir in the lemon juice and herbs, drizzle with extra virgin olive oil, then have a taste to make sure you’ve got a good balance of acidity, freshness and seasoning. Serve in shallow bowls with your favourite loaf of gluten-free bread, or buns for dipping! This recipe has been adapted from the ever so brilliant Jamie Oliver’s Aegean Kakavia.

Chrystal Chau Owner, Operator and Nourisher at High-Vibe Health Chrystal Chau is a registered holistic nutritionist, and founder of High-Vibe Health, a certified organic bone broth company in Calgary, Alberta. Her passion is people, and the health and well-being of all humans is the driving force behind her nourishing bone broth business. After bearing witness to multiple family illnesses, including cancer, heart disease, and chronic inflammation disorders, Chrystal made a heart conscious decision to use the high-vibrational power of vibrant whole foods, traditional foods, and plant medicine to help nourish herself, her family, and the local community. Through High-Vibe Health, Chrystal continues to honor this traditional, mineral-rich food medicine by creating nutrient-dense, collagen and protein-rich, slow-simmered bone broth products, made with integrity, and the intention to help educate and nourish the people.

1 enzyme force

2 3 4

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WHERE do you start?

• Do you suffer from: - Bloating, belching or gas - Bowel disorders or chronic constipation - Abdominal cramping or heartburn - Food allergies - Chronic illness

WHAT does it do?

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WHY should someone buy this?

• Increases nutritional value of food, especially protein • Improves digestion, elimination & bowel health • Strengthens the immune system • Supports healthy fat-to-muscle ratio • Slows down the aging process • Influences overall health and well-being • Decrease bloating from carbs

WHO needs this?

• Anyone with these GI issues: - Gas, bloating and heartburn - Indigestion or heaviness in gut after eating - Constipation, IBS or intestinal inflammation • Anyone who: - Is looking to reduce fat - Wants to gain muscle - Wants more energy • Athletes who consume a high protein diet

WHEN do I take it:

• Take 2 V-caps at the start of each meal

Looking for results from your skin care? Lifance has chosen the most luxurious and rare ingredients for their formulas including: Saffron Stem Cells Retinol White Caviar Oil Blueberry Stem Cells Marine Elastin & Collagen Plum Oil Peptides Cucumber Seed Oil Nano Sized Hyaluronic Acid Acai Berry Oil Sea Kelp Bioferment Moringa Oil These luxury ingredients are the most potent versions possible and are at the top of the Lifance ingredient list allowing for a huge impact on facial skin. Lifance is passionate about Skin Nutrition, their formulas are packed with Antioxidants, Essential Fatty Acids, Nano Sized Hyaluronic Acids, Vitamins and Minerals to ensure your best skin health.

Why are Lifance ingredients so important to our skin? Antioxidants can curb the damage caused by free radicals which can consume collagen and elastin affecting the fibers that support skin structure, causing wrinkles and other forms of aging. Essential fatty acids help keep the outer layer of the skin strong, supple and intact protecting you from external toxins and pollutants. Nano sized Hyaluronic Acid hydrates skin’s inter-cellular reservoir, raising the skin’s moisture level to plump and smooth age lines. Vitamins and Minerals nourish the skin improving its overall heath. Healthy skin is beautiful skin!

The Lifance Beauty Regime takes a minimal approach

Concentrated formulas means small pearls of cream are needed for effective results. Beautiful skin requires a commitment, not a miracle… Lifance Beauty Regime: Hydrating Cleanser & Makeup Remover – once daily Saffron Stem Cell & Cucumber Seed Eye Cream – once daily Peptide & Hyaluronic Acid Day Cream – am only White Caviar & Marine Elastin Night Cream – pm only *Flawless AHA Facial Exfoliant – use for 3 days in a row, once a month

• Shannon Lifance, Age 48. Founder, Clean Cosmetic Ch • BSc University of Western, University of Guelph • Extensive training in formulating Natural Skin Care • Leaping Bunny Approved • Registered with Cosmetic Notification, Health Canada Lifance is a “New Generation of Skin Care”.

Lifance Formulas are written using Rare and Potent Anti-Ag women/men want, without nasty, unnecessary chemicals.

Shannon Lifance, the Clean Cosmetic Chemist and Founde ents of Marine and Botanical nature. Careful integration o one at a time, respecting the unique properties of each on

“Clean Chemistry” is what Lifance promises, your skin is yo

The Lifance Story: The motivation to create Lifance Natural Skin Care stemmed from a severe autoimmune condition that destroyed an organ of mine leading to having it removed and replaced. I took a hard look at what I was putting in and on my body. I realized that even the ‘natural’ products I was using contained potentially toxic chemicals. I found there were few choices available that had luxury, anti-aging ingredients, in high enough concentrations, that were toxin free. Along with my education in the Sciences, Organic Chemistry, Human Physiology, years of experiments, extensive research on skin nutrition and extensive training on how to formulate luxury, natural skin care, Lifance was born. As consumers, we are doing a good job at reading food labels and making better choices for ourselves, we need to do the same with skin care. Our skin is our largest organ, we have to think of skin care like something we are eating. What we put on our skin goes in our body. Lifance is dedicated to making clean, perfume free, highly effective, anti-aging skin care, ideal for all skin types including sensitive skin. We are proudly Canadian and cruelty-free.

Lifance Follow us on Facebook and Instagram @lifancenaturalskincare


ging ingredients in high concentrations delivering the results

er of Lifance believes in the power of Anti-Aging ingrediof each ingredient is important, each one is incorporated ne.

our largest organ, what you put on it, goes in it.

This is Part 2 of a 3 part series on women’s health and weight training. Part 1 looked at many of the barriers women face when starting a strength program (go check it out in last Winters edition of the Amber Approved Magazine). These include fear, lack of knowledge (or simply misinformation), and not understanding the relevance weight training to their specific goals. This article is now going to dig deeper into the amazing benefits you will get once you start ‘pumping da iron’ (Schwarzenegger accent).

1. Increased Strength Not to be confused with getting big and bulky, strong muscle can be lean and toned. Being physically strong increases your ability to do more things without getting tired, and everyone I’ve worked with loves that feeling.

2. Stronger Bones External load from barbells and dumbells cause your muscles and tendons to pull on your bones causing them to lay down more

minerals, in turn making them stronger and more resistant to fractures. Especially beneficial for people with osteoarthritis!

3. Injury Resistance In today’s fast paced society, people hate Do buildings constructed with weak materials stand the test of time? NO! Similarly, if your body is made up of weak and fragile parts, you will eventually break down and hurt yourself. These include overuse injuries or even losing balance and falling. By being stronger you will feel more confident doing activities and reduce the chance of hurting yourself.

4. Emotional Health Strength training is proven to help reduce anxiety, preserve cognition as you age, improve sleep, reduce depression, reduce fatigue and improve self esteem. So basically whatever stressors life throws at you, the better you can cope and handle it the stronger you are. It’s also great for relieving stress as it releases feel good hormones.

5. More Energy

7. Better Habits

There is a reason successful people tend to exercise early in the morning, it gives them more energy and it leads to a more productive day. The stronger and more physically capable you become the greater your energy reserves, allowing you to do more than your weaker counterparts.

Maintaining a consistent training program will carry over into other areas of life. You will eat better (as to not sabotage your progress), drink more water, stretch consistently, manage your time better (to accommodate training), stick to a sleep schedule etc. Training consistently helps to create the discipline necessary to succeed with any habit.

6. Better Aging / Increased Quality of Life The stronger your muscles and bones become, the less likely things like falling, arthritis, or orthopedic joint replacements will plague you as you age. You will maintain vitality while staying independent longer, and be able to enjoy your physical freedom late into life. Recently, it was found individuals who engaged in strength exercises had a 23% lower risk of death by all causes, and a 31% lower risk of cancer-related death. If that doesn’t convince you to lift some weights... nothing will.

------------Nick is a Strength and Conditioning Coach at The Athlete Factory: Elite Peformance Centre in Calgary, Alberta. Obsessive with human performance, he has begun his Professional Doctorate of Elite Performance in the hopes of changing the world of Sports Science. Besides coaching athletes and clients, Nick enjoys lifting heavy things and putting them back down again, anything coffee related or a nice glass of scotch‌neat.

8. Better Weight Management Strength training burns large amounts of calories and builds muscle which eats up more calories than body fat. It will do wonders for your body composition, more so than just cardio or diet. These benefits are why I work so hard to educate my female clients on why strength training isn’t scary and is necessary to hit their goals. However, it is one thing knowing the benefits but it is another knowing how to implement it properly to maximize results. The final part to this series will be how to structure a strength program for yourself so you can achieve these amazing benefits.

Why Your Skin Spring Refresh Begins on the Inside By: Madison Abernethy, Brand Manager @ Neal’s Yard Remedies

The changing of seasons from winter to spring brings with it many delights. The return of birds chirping in the morning. The blooming of daffodils in the garden. The extra hours of sunshine we’re able to enjoy. As the cold of winter lifts and the snow melts, we find ourselves bidding farewell to a certain energy; one that has encouraged us to nest and be cozy— though, in doing so, perhaps adopt a few bad habits. It goes without saying: in winter, we tend to hibernate. We exercise less, and consume more fatty foods, alcohol, and caffeine. In turn, these habits can manifest themselves in our mood, energy, and health. And because our outsides reflect what’s happening in the inside, these bad habits eventually make themselves visible on our skin. Just as spring is a time to refresh your home, so too can it be a time to refresh your skincare routine— starting with your inner health and nutrition. To begin the process of cleansing and detoxifying your body this spring, you’ll first need to lay a solid foundation. To begin, try eliminating foods that are known to slow detoxification: dairy, red meat, alcohol, junk food and caffeine are all heavy hitters. Reaching for foods that are packed with vitamins and minerals your skin needs instead will, over time, actively nourish your skin and dramatically boost its appearance. For breakfast, choose collagen-boosting eggs — powerhouses of nutrients that are beneficial for the skin. A fruit- and veggie-packed smoothie bowl is a great plant-based option. Add a scoop of Neal’s Yard Remedies’ Organic Berry Complex for an added antioxidant boost to help boost collagen and skin’s

radiance. Bursting with organic acerola cherry extract, vitamin C, antioxidants and phytonutrients, this blend also helps support your immune system and provide a natural source of fibre and nonanimal protein. In lieu of your daily cup of joe, opt for one of our delicious Organic Herbal Teas. At lunch time, opt for oil-rich cold-water fish. Salmon are a real superfood when it comes to skin health: their anti-inflammatory properties help to improve dry skin, and relieve eczema and psoriasis. Serving baked salmon in a salad packed with seeds, nuts, and colourful fruit and vegetables is a great way of getting many of the nutrients your skin needs. For a radiance-boosting dinner, make sure to include fresh, young green vegetables, which are wonderful for cleansing the body and keeping your complexion clear. Asparagus is delicious option that tastes best in spring. It stimulates digestion by acting as a prebiotic, plus it contains compounds that have an anti-inflammatory effect and help prevent the signs of aging. While nutrition is an important component to inner wellness, it’s certainly not the only one—your mental health is just as important. To assist in easing stress and anxiety, which can often manifest themselves on your skin, make time to practice selfcare, whatever it may look like for you. Journaling, meditation, and getting enough sleep are all good places to start. Spring is a great time to press reset and work towards discarding unwelcome winter habits. Making simple changes to how you approach inner health can produce drastic changes to your outer beauty. Remember: your most radiant self begins on the inside.

Neal’s Yard Remedies is a natural, organic health & beauty company based in Calgary, Alberta. We’re passionate about transforming people’s lives by empowering them to live more healthily through the power of nature. Article excerpted from Neal’s Yard Remedies’ three-part series, Your Spring Skin Refresh. For access to the full guide, and to learn our best tips and suggestions for refreshing your skin routine this spring, sign up for our newsletter at

In our toxic world, we are constantly bombarded with chemicals in the foods we eat, the water we drink and the air we breathe. There are a number of toxic substances that are known to cause significant health problems and unfortunately the concentration of these toxics in our environment continues to increase. The underlying cause of many health problems can be associated with prolonged exposure to various toxic agents in our environment including heavy metals and synthetic chemicals. When our pathways to remove these toxics become overloaded, toxics accumulate and interfere with normal functions of the body. This is when we start to exhibit symptoms such as fatigue, headaches, muscle pain, indigestion, constipation, and poor concentration. Our health status depends on our ability to effectively eliminate these toxics. Therefore it is important to have optimal functioning detoxification systems.

There are a number of processes that need to take place within the body to safely and effectively remove this toxic load. The lymphatic system filters the fluid from the tissues and works to capture and destroy toxics. As chemicals are mobilized, they are shifted from the tissues to the lymphatic system then into the bloodstream. The chemicals travel through the bloodstream and are filtered and packaged for elimination by the primary organs of detoxification, the liver and the kidneys. The chemicals are then eliminated through the digestive and urinary systems. An effective detoxification program must support all of these processes. The problem with many cleanses of the market is that they may be effective at mobilizing toxics from certain tissues, but if the pathways of elimination have not been properly opened and supported then there is no way for the toxics to be safely eliminated from the body. Thus, the toxic load is simply being moved from one area of the body to another.

Here are FIVE foods that support liver function: 1. Brassica family (cabbage, broccoli, brussel sprouts, cauliflower, kale) – increase liver enzymes in detoxification pathways. 2. Lemons – stimulates liver function. 3. Turmeric – increases liver detox and decreases inflammation. 4. Dandelion – enhances the flow of bile. 5. Artichoke – increases the excretion of bile from the liver.

How one responds to a cleanse will be determined by their individual biochemistry. During the cleanse one may experience mild headaches, muscle aches or changes in bowel habits. Symptoms occur as toxins and toxics are mobilized and circulate in the blood. There are typically few to no side effects if all detoxification pathways are supported. The best cleanses are those that support all the detoxification pathways including the liver, kidneys, intestines, lymphatic system and bloodstream. The liver needs a constant supply of proteins, vitamins and minerals in order to support the detoxification pathways. Therefore detoxification is best done in combination with a nutritional support program that includes nutrient-rich, chemical-free foods. It is also important to drink at least 2 litres of clean, filtered water a day. The water helps to flush out toxins as well as rehydrate the cells and tissues. By safely and effectively cleansing and detoxifying our body, one can reap the benefits of better health, brighter skin, more energy and weight loss, because true health is achieved by cleansing from the inside out.

Dr. Melina Roberts (@drmelinaroberts) is a Naturopathic Doctor, Author of Building a Healthy Child and Clinic Director of Advanced Naturopathic Medical Centre in Calgary. She is a leading authority in the field of naturopathic medicine specializing in European Biological Medicine effectively treating digestive issues, chronic disease and cancer.

The idea of an Elixir, though ancient and mythical in origin, is finding new meaning and place in our modern world. More and more people are experiencing Elixirs as an alchemical vehicle for the delivery of food and medicine, pairing the best in modern nutrition with ancient herbal wisdom.

Elixirs speak to a deeper need for us to be connected to the making of our food in such a way that it offers the opportunity for self-expression—a little creativity and inspiration to enrich our every day.

When an Elixir is truly well made, it will enhance your state and nourish you on a deep level. In addition to tasting delicious, it will provide essential nutrients and energy in an easy to absorb and balanced manner.

The art and craft of creating attractive, delicious, and nourishing elixirs is achievable by everyone. Along the way, crafters will feel nourished and inspired as their learning supports a delicious and easy pathway to better health.

There is more to a delicious beverage than our tastebuds alone can sense. Beyond flavour, energy, and refreshment, it’s a sacred pleasure. Elixirs provide a comforting lift, a blissful break, no matter the moment. When you first taste an Elixir, you’ll be delighted to discover something different than a typical green juice or a smoothie. An Elixir fulfills the need for energy and satisfies the desire for something deeply delicious.

They are the ultimate in everyday self-care and nourishment. Elixirs pair the best in modern nutrition with ancient herbal wisdom. Whether the preference is to be warmed by a hot drink, or refreshed with a cool one, Elixirs answer our need for immediate nourishment and long term health.

Elixir crafting becomes a way of life as it guides, empowers, and inspires; ultimately re-creating relationships to food in a way that brings nourishing superfoods and herbal medicine into each crafter’s hands and kitchen. At the heart of this process is a person’s individual journey in reviving ancestral food traditions, honouring age-old cultural wisdom, while incorporating the advances in nutrition science and technology. Through this, each person can develop, re-establish, and reclaim a deeper connection with food preparation, and, as a result, strategically and intentionally nourish themselves in the modern world.


Elixir Life: Modern Nutrition Meets Ancient Herbal Wisdom is a brand new book by author Malcolm Saunders. You the reader will enter a world of healing, delightful, sacred and transformative beverages. Elixir Life contains all the tools, teachings, and resources needed to begin exploring new foods and herbs. Full colour with over 30 specific recipes and ideas, this book will most importantly, empower you, the elixir crafter, with concepts from which to launch personalized versions. The fun and freedom of being your own elixir crafter awaits you. Copies can be purchased through the Light Cellar in Calgary as well as

Malcolm Saunders’ mission is to deeply connect people to their food, and is the author of the book Elixir Life: Modern Nutrition Meets Ancient Herbal Wisdom. He has worked in the field of food and nutrition for close to 20 years and is the Owner & Creative Visionary of The Light Cellar in Calgary, AB.

Ollia Macarons and Tea is a boutique patisserie local to Calgary that specializes in classic French Macarons with a modern touch. Ollia was founded by husband and wife duo, David and Lindsay Rousseau, who together saw a vision of creating special moments for others to fit into every day life and memorable occasions. Ollia carries over 20 flavours of handcrafted macarons as well as their own line of organic house blended loose leaf teas. Ollia is also an exclusive carrier of the iconic French ‘Kusmi’ Tea. Ollia hosts a number of monthly classes including a ‘Macaron 101’ baking class and a Tea Blending class. If you are interested in learning how to create your own customized tea blend or are intrigued how classic macarons are made, visit for more class information.

Cheers to Spring: Iced Tea Recipes By Ollia to Sip on this Spring Spring is in full bloom! That means its time to enjoy picnics in the park, patio lunches and flourishing gardens while sipping on refreshing drinks. To celebrate the reviving new season, we have put together three tea recipes guaranteed to make any spring day sweeter. Each recipe is simple, and ingredients can be found in your own herb garden.

Blackberry Basil Iced Tea A fresh and fruity twist on a classic iced tea Caffeine Level: Medium | Preparation Time: 20 minutes | 4 Servings

Ingredients For Cocktail 15 grams of Ollia’s ‘Petit Dejeuner’ black tea 1 litre of filtered water ½ cup muddled blackberries 2 - 3 leaves of fresh basil 2 tablespoons of Simple Syrup Steps 1. Bring one litre of filtered water to a temperature of 85°C. When the water has reached this temperature, add 15 grams of Ollia’s ‘Petit Dejeuner’ black tea. Steep the tea for three minutes. When the tea is made, let it cool. 2. When the tea has cooled, add in half a cup of muddled blackberries and two tablespoons of simple syrup. Mix the ingredients together. 3. Pour the tea mixture over ice and garnish with fresh basil. Sip and enjoy! Simple Syrup Recipe 1 cup granulated sugar 1 cup filtered water Steps 1. Heat the water in a small saucepan over medium-low heat until hot, but do not bring to a boil. 2. Gradually add in the sugar and continually stir until it is fully dissolved. 3. Let the syrup cool to room temperature before using. Transfer the simple syrup into a jar and store in the refrigerator.

Rosemary Peach Green Tea Cocktail A sweet and sparkling beverage using flavours from the garden Caffeine Level: High | Preparation Time: 20 minutes | 1 Serving

Ingredients For Cocktail 6 grams of Ollia’s ‘Peach’ Tea 1 cup of filtered water ½ cup sparkling water or club soda 2 tablespoons of peach syrup 1 oz. gin (optional) Fresh or frozen sliced peaches to garnish A branch of fresh rosemary Ingredients for the Peach Syrup 2 cups of fresh or frozen peaches 1 cup of filtered water 1 cup granulated sugar Steps 1. Bring one cup of filtered water to a temperature of 80°C. When the water has reached this temperature, add 6 grams of Ollia’s ‘Peach’ Green Tea. Steep the tea for three minutes. When the tea is made, let it cool. 2. While the tea is cooling, place peaches, water and sugar in a pot over a medium heat. Bring to a boil and let the peaches cook for 5 minutes until they have completely softened. Reduce to a low heat and let the mixture simmer. After about 10 minutes, Remove the mixture from heat and let the syrup cool. Strain to remove any peach chunks. 3. To assemble the drink, pour the peach syrup, peach tea and gin into a glass over ice. Mix it together, and top it off with your choice of sparkling water or club soda. Garnish the drink with sliced peaches and a rosemary branch.

Mint Limeade Tea A refreshing and blissful drink to sip and savour on with friends Caffeine Level: High | Preparation Time: 15 minutes | 4 Servings

Ingredients For Cocktail 15 grams of Ollia’s ‘Marrakesh Mint’ green tea 1 litre of filtered water 1 cup freshly squeezed lime juice 3 tablespoons of honey Sparkling water 4 mint leaves Sliced limes to garnish Steps 1. Bring one litre of filtered water to a temperature of 80°C. When the water has reached this temperature, add in 15 grams of Ollia’s ‘Marrakesh Mint’ green tea. Steep the tea for three minutes. When the tea is made, stir in the honey until it has dissolved and then let the mixture cool. 2. Pour the lime juice into the tea mixture and then do a taste test it. If the drink is too tart for your preferences, add in a spoonful more of honey. 3. Set up four glasses with ice and a mint leaf. Pour the tea and juice mixture into glasses and top each off with sparkling water. Garnish the drinks with a sliced lime and serve!

Lavender Le

emon Blueberry Smoothie Bowl Ingredients: 1 Lavender tea bag steeped in ½ cup coconut milk A handful of frozen blackberries A handful of frozen blueberries ½ avocado A handful of fresh spinach (or frozen) 3 tbsp coconut cream 3 tbsp Yoso unsweetened coconut yogurt ½ cup unsweetened coconut milk 1 tsp Collagen Toppings: 1 tsp Yoso unsweetened coconut yogurt to swirl on top of smoothie Blueberries Coconut chips Shredded coconut Method: Blend all smoothie ingredients in a high power blender until smooth and pour into your favourite bowl! Top with shredded coconut, blueberries and coconut chips and swirl 1 tsp of coconut yogurt on top of all. Serves 2

Special Thanks to Yoso ( for their amazing unsweetened coconut yogurt. Photos by Lisa San Filippo Moments Marketing provides photography for social media, websites and corporate events as well as offers marketing consulting services. It’s also a sister company to Moments Photography, a portrait photography company. Lisa is the owner, creative visionary and chief photographer of Moments Marketing and owner and photographer of Moments Photography.

Peaches and Cream Smoothie

Special Thanks to Yoso ( for their amazing unsweetened coconut yogurt. Photos by Lisa San Filippo Moments Marketing provides photography for social media, websites and corporate events as well as offers marketing consulting services. It’s also a sister company to Moments Photography, a portrait photography company. Lisa is the owner, creative visionary and chief photographer of Moments Marketing and owner and photographer of Moments Photography.

Ingredients: A handful of frozen peaches 3 tbsp coconut cream Âź cup of coconut milk 3 tbsp Yoso unsweetened coconut yogurt 2 tsp Collagen Fresh peach slices for garnish Method: Blend all smoothie ingredients in a high power blender until smooth and pour into your favourite bowl! Top with fresh peach slices. Serves 2

Ingredients: 5 frozen cherries A handful of strawberries 2 tsp Pitaya powder 3 tbsp coconut cream ¼ cup coconut milk 3 tbsp Yoso unsweetened yogurt 2 tsp Collagen ½ avocado Method: Blend all smoothie ingredients in a high power blender until smooth and pour into your favourite bowl! Serves 2

Special Thanks to Yoso ( for their amazing unsweetened coconut yogurt. Photos by Lisa San Filippo Moments Marketing provides photography for social media, websites and corporate events as well as offers marketing consulting services. It’s also a sister company to Moments Photography, a portrait photography company. Lisa is the owner, creative visionary and chief photographer of Moments Marketing and owner and photographer of Moments Photography.

Strawberry Pitaya Smoothie

Butterflied Chicken Breasts You will need: 2 boneless skinless chicken breasts, butterflied 1 Tbsp avocado oil 1 tsp dried oregano 1 tsp chile powder Juice from 1/2 a lime

How to prepare: Slice chicken breasts lengthwise down the middle and all the way through. (A thinner chicken breast means a faster cooking time) Add avocado oil to a medium heat grill pan. Add the chicken to the pan Sprinkle the oregano and chile powder over the breasts. Squeeze the lime juice over the chicken breasts Cook chicken for 3 mins Flip Cook the chicken breasts for another 3 minutes Turn heat down to low/medium and cover pan with lid Cook for another 10 minutes Remove from the heat

Cherry Salsa You will need: 2 cups frozen, unthawed cherries. finely chopped *fresh cherries can be used also when in season* 1 Tbsp jalapeĂąo finely chopped Juice from 1/2 Lime Zest from 1/2 lime 1/4 cup fresh cilantro, finely chopped 1/2 avocado finely chopped

How to prepare: Combine all ingredients to a small bowl and stir Place in refrigerator untill ready to serve

Quick and Easy Melon Salsa You will need: 1 cup cantaloupe, finely chopped 1 1/2 cup honeydew finely chopped 1 Tbsp jalapeĂąo, finely chopped 1/2 lime Zest from 1/2 lime 1/4 cup fresh cilantro, finely chopped 1 Tbsp fresh mint, finely chopped 1/4 tsp salt

How to prepare: Add all ingredients to a bowl and stir Place in a bowl and refrigerate untill ready to use

ABOUT Heather Pace’s love of food led her to the completion of a classical culinary program at Fanshawe College at the age of 21. She used her valuable skills and experience to create healthy vegan, and later raw vegan versions of traditional foods. Heather has worked in various restaurants, bakeries, juice bars, as a personal chef, in recipe development and is currently the is the owner of Sweetly Raw Desserts company in Victoria BC. She is the published author of Sweetly Raw Desserts book HERE (Quarry Books) and writes a popular blog called Sweetly Raw that is filled with hundreds of healthy vegan recipes, beautiful photos, and her seven raw dessert e-books. Heather posts daily on her mouth watering Instagram account and also has a new Youtube Channel where she shares delicious and creative recipes. With a passion for educating people on how to incorporate more plant based options into their diet in a fun and tasty way, Heather teaches raw food classes in different cities. She is also a certified yoga instructor.

WHAT INSPIRES ME TO DO WHAT I DO: At a young age I was lucky to discover the secret to “Having my cake and eating it too” which is convenient because I was born with a voracious sweet tooth. Over the years I’ve been inspired to create recipes for my own enjoyment and so that other people can enjoy delicious, healthy food too.

Recipes on the following page...


Makes 1 1/2 cups

1 1/2 cups cashews 3/4 cup water 3 tablespoons lemon juice 1 tablespoon nutritional yeast 1 large clove garlic 3/4 - 1 teaspoon salt Few cracks of fresh black pepper Blend all ingredients until smooth in a blender. Toss desired amount of sauce with the noodles.

Assembly Zucchini noodles 1 cup sugar snap peas, sliced 1 cup thinly sliced asparagus 1 large carrot peeled into thin strips (veggie peeler) 1 red pepper, chopped small Chopped fresh dill or parsley 1/2 cup halved cherry tomatoes 2 green onions, thinly sliced Toss noodles and veggies together with desired amount of sauce.

RASPBERRY HIBISCUS CHIA PUDDING ingredients 1 1/2 cups boiling water 2 Tbs hibiscus flowers* 1 1/2 cups raspberries 2-3 medjool dates 1/3 cup cashews 1 tsp lemon juice 1/4 cup chia seeds 5 drops stevia

method Steep the flowers/petals in the boiling water for at least 30 mins. Let the tea cool and the. Blend with everything except chia and stevia until smooth in a blender. Whisk in the chia, ass stevia to taste. Let thicken for at least 2 hours.

*Note: You can also use hibiscus tea bags and steep it that way. Try using 2 bags: 1 1/2 cups water.

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