Amber Approved Magazine Summer 2017

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Issue 15 summer 2017




























Cover Shot: Jennifer Brazil Graphic Design: Fierce Web Designs Stock Photos from ShutterStock

Hello to all of my beautiful readers! I can’t believe this is the summer edition already. I am excited to share amazing recipe creations from some amazing new contributors and tons of great new content from myself too. Summer is a great time to explore the fresh local food, get outside and rejuvenate. Be sure to also come and check out the 4th Annual Amber Approved Stampede Breakfast and more details in this edition. Enjoy Your Summer!


Amber Approved Magazine is a bimonthly 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 2017 Amber Approved

Once again Amber collaborates with the team at Hotel Arts – awardwinning Executive Jan Hansen. This talented chef will be creating the sumptuous breakfast creations. Be there! Amber Approved breakfast menu items are gluten, sugar, soy, corn and dairy-free. This year’s menu includes: A mini donut station Smoothie Bar Kombucha Eggs benedict Bulletproof Coffee Banana cacao nib pancakes & much more! Hope to see you there!

Hotel Arts July 12th from 7-10 a.m. Tickets on sale now!

The Softer Side of a Hippo Hug Weighted Blanket Most of us have experienced a few nights of troubled sleep, or have gone through a stressful time in our lives. It’s exhausting and wearing, even when it only lasts a few days. But what about people with chronic conditions that affect their wellbeing over the long term? Insomnia, anxiety, and many other more severe conditions can significantly affect people’s ability to cope with daily life. While interventions vary widely, there is one practice that can help bring relief or support, and that is the use of a weighted blanket. Hippo Hug founder Leslie Brooks saw a need for these weighted blankets. She combined a talent for sewing with practical experience working in support of children with autism, as well as assisting in behavioural and occupational therapy settings. She was inspired to create a solution that could support these individuals and families in a unique way without the product being too clinical, and Hippo Hug weighted blankets was born. Founded in Calgary in 2011, Hippo Hug now serves customers across Canada and the US, creating over 500 blankets in 2016 alone. A weighted blanket is a blanket sewn with channels between multiple layers of fabric and soft batting. The channels hold ceramic coated metal disks that together create weight that feels comforting and secure to the person using it, a weighting technique unique to Hippo Hug.


A blanket made by Hippo Hug will be custom made, and crafted right here in Calgary - from your choice of fabric colour, pattern, and type. The heavy feeling of a weighted blanket is often described as feeling like a hug, with comforting security and just the right amount of pressure to calm anxiety and promote healthy rest and sleep. Weighted blankets can bring relief to people with a wide variety of conditions, from autism spectrum disorder to PTSD to anxiety. When a condition affects only a certain part of the body, like restless leg syndrome, a smaller blanket or lap blanket can be used instead of a full sized one. Customers rave about positive changes to bedtime routines, children sleeping longer and more soundly, and relief from pain and suffering. A read through client testimonials is touching testament to the difference these blankets are making, one family at a time. Take, for example, a veteran struggling with PTSD and unable to sleep. Without medication, he was could not sleep through the night, and even with medication he struggled. A Hippo Hug blanket had him sleeping through the night, consistently, without medication. Or the customer who, after the death of a family member, found both comfort and rest under the reassuring weight of a Hippo Hug blanket? Her relief and gratitude are both evident in her letter sent to the company. These are the stories that Leslie treasures, and create her determination to bring Hippo Hug blankets to as many families as possible. With her recent expansion in both hiring, manufacturing, and a brand new retail space in southeast Calgary, Leslie is poised to do exactly that.

FOUR IMPORTANT FUNCTIONS OF VITAMIN D IN THE BODY We live is a society that fears the sun. We hear medical advice saying that sun exposure leads to skin cancer. This has led to a many people wearing sunscreen when they are outdoors, covering up when they are outside in the sun or avoiding going in the sunlight altogether. Let’s expose the truth on this topic and really understand the facts. Overexposure to the sun leading to repeated sunburns does put us at risk of skin cancer, but if we are not getting enough sunlight to manufacture Vitamin D in the skin, low vitamin D levels are associated with many health conditions including heart disease, cancer, osteoporosis, depression, dementia, and leaky gut syndrome. The UVB rays in sunlight interact with cholesterol in the skin and convert it to vitamin D in the body. The other problem is that most sunscreens are filled with toxic chemicals that get absorbed into the bloodstream and can cause various health issues in the body, including cancer. Some of the most problematic chemicals are oxybenzone which absorbs UV light but is a hormone disruptor and causes cell damage, retinyl palmitate (vitamin A derivative) when exposed to sun increases malignant cells, parabens are a synthetic preservative that is a hormone disruptor, phthalates are a synthetic preservative in many fragrances that is carcinogenic and a hormone disruptor. Perhaps the advice to completely avoid the sun (and deplete your vitamin D stores) and put on (toxic) sunscreen may be putting you at more risk than the sun itself.

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.


HERE ARE FOUR IMPORTANT FUNCTIONS OF VITAMIN D IN THE BODY: 1. We need vitamin D to absorb calcium in the gut and maintain adequate mineral levels needed to build strong bones. 2. We need vitamin D to maintain adequate serum calcium and phosphate concentrations for proper muscle contraction, for appropriate nerve conduction and general cellular function. 3.

Vitamin D has immune-modulating properties that is needed for normal immune function.

4. Vitamin D is a potent neuroregulatory steroidal hormone that is made from cholesterol, which is the main building block of your hormones, and if there is not adequate amounts of vitamin D, this can disrupt proper hormone balance. I suggest getting 10 minutes of unprotected sun exposure per day to get your natural vitamin D, this is the best way to get your vitamin D. If you are unable to get natural vitamin D through sun exposure, then I recommend supplementing with Vitamin D. If you are supplementing with vitamin D, you need to understand that vitamin D is a fat-soluble vitamin, therefore in order for it to be absorbed, it needs to be taken with other fats. In terms of vitamin D taken orally, I recommend vitamin D3, as vitamin D3 is in a natural form, therefore more bioavailable and easier for the body to absorb. I recommend that adults take 1000 IUs of Vitamin D daily, if they are not getting adequate sun exposure. You can also obtain some vitamin D from food sources including fatty fish such as tuna, salmon and mackerel as well as egg yolks. When selecting a safer sunscreen I’d recommend using the Think Dirty app, where you scan the bar code of the product and can find out how safe the product is. Another great reference is the EWG sunscreen list. By understanding the important role that Vitamin D plays in our body, we can ensure that our body is getting enough vitamin D through sun exposure, supplements or food sources.

Last issue’s self-assessment has you thinking more about your home and paying closer attention to how your surroundings make you feel. You’ve started the mindset shift, and you are now thinking about the ingredients in everything, the same way you do with your food. I hope this hasn’t been overwhelming. As you get used to it, and get better at finding the choices you believe in, you’ll start to feel empowered. That’s what we want. As they say: Knowledge is king. After all, as much as we like to say: ‘Ignorance is bliss,’ there is no actual evidence that a person is immune to toxic chemicals by not knowing they are there. This month we’re going to get into more detail about one of the main culprits you find polluting your home: VOCs. What are VOCs? It stands for Volatile Organic Compounds, and there is quite a history as to how they’ve come to invade our nests. The study of VOCs and Indoor Air Quality started somewhat by accident. Environmental researchers studying smog in California realized that a large percentage of the pollution in outdoor air was not from cars and industry as they had predicted, but from our buildings: paints, vinyl siding, roofing materials, and so on. This caused them to take a look inside. What they found was scary. Perhaps you’ve heard the statistic that your indoor air is 2-5 times more polluted than the air outside. Frightening. And it’s true even in the middle of the city. This isn’t good. These days, as we build our buildings for more energy efficiency, they are more tightly sealed, letting less fresh air move in and out. Now more than ever we need to be careful with what we build out of, and what we bring into our homes. So what are VOCs? Most simply, they are compounds that ‘evaporate’ and become airborne, hence ‘volatile.’ There is a range of how quickly they become airborne, and also how risky they are for your health. On the VOC spectrum, we start on one hand with things like Benzene, which is incredibly poisonous and carcinogenic, and can be found in many solvents. In the middle there are things like formaldehyde, used in adhesives and particles boards. Though naturally occurring, elevated exposure levels can be a breathing irritant and carcinogen. On the safe end, we find benign substances like Orange oil. These natural substances can give off airborne smells, but are generally not a health issue. The point is that simply measuring VOCs isn’t enough. Understanding what brings the harmful ones into your home will empower you to find safer alternatives. In your home, the worst culprits are found in paints, lacquers, particle boards, dry-cleaning chemicals, cleaning supplies, mattresses & furniture, and many glues used behind the walls and under the floors in general construction.


The good news is that things are getting better, and that there are more and more healthy options out there for you to choose from. Almost every paint company now has at least a ‘Low’ VOC paint, with the better ones offering a pretty decent ‘Zero.’ If you are buying paint, I still recommend asking some questions. Some companies make a paint base that is quite clean, but still use colorant that isn’t. Great if you’re getting white, but if you’re wanting to add some colour to your walls, it may be smellier than you want. Your bed is where you spend more time than anywhere else, and, unfortunately, most of the big-name mattress companies use synthetic foams, memory foams, gels, and polyesters that can all offgas chemicals into your precious night air. Choosing your bed is one of the most important decisions you can make, so be sure to look for an Organic or Natural Mattress, pillows, duvets and linens. Not only will you sleep better, you’ll stay cooler and will fall asleep breathing nice clean air. If you’re getting cabinets made, make sure your carpenter is using formaldehyde free plywoods and fiberboards. And there are good alternatives to lacquers that can perform better while avoiding the harmful VOCs. If you’re doing a bigger project, you’ll want to talk to your contractor about everything they are using, from the paints and finishes, to the OSB board they use for walls and floors, to the glues they use to attach floors to joists. Many contractors are hesitant to use a new brand, so make sure to have this conversation early in the process. And it’s a good thing that some of the most commonly used products, like PL-400 adhesive, are starting to make a Low-VOC version. On the quest to keep your home safe and healthy, it’s important to remember that Rome wasn’t built in a day. By steadily and consistently learning more and making small improvements, you’ll be well on the path to improving this key part in your total health picture. Be sure to check in next issue for a project checklist: How to plan your project to make the most of your time and budget.

Andrew Mackie is a designer, consultant and author of the recently released ‘The Good For You Home.’ He is offering a Free digital copy of the book for readers of the Amber Approved Magazine. Visit to grab your free copy today. He is also host of The Beautiful Futurists Radio Show, the podcast that dives into the minds of leading healers, designers, artists, writers, philosophers, and, in general, people putting themselves on the line to make the world better. You can subscribe on iTunes or go to And be sure to check out the shop he runs alongside his wife Riva, Goldgrass Home. It is Calgary’s #1 lifestyle destination for beautiful, natural, stylish and totally safe home furnishings, finishes, mattresses and linens, beauty products and more.

Check it out at


Summer is a great time to sell your home, especially if you have good CURB APPEAL. Did you know that Good Curb Appeal can help a home sell faster, and for more money? The best part is that curb appeal can be improved upon for very little money. The following tips are either free or inexpensive, and many of them are also environmentally responsible as well.

Clean/Wash Your Property on the Outside: Sweep walkways, steps and driveway. Remove all dirt, stains, cobwebs, dead bugs from the outside of your home. If needed you can use a Pressure Washer on the siding and doors. Don’t forget to wash the windows, inside and out! This FREE task can drastically increase the value of your home.

Paint: Once you have cleaned and washed, you are ready to paint! Doors, trim, decks and railings are especially important. Painting can be inexpensive if you are able to do it yourself. If your whole exterior needs painting, I would recommend getting it done. In that case, you could consider hiring a house painter. It may cost a little more, but it will add instant value to your property. Painting is a great return on your investment. If possible, choose Paint that is natural, or contains low or no VOC’s (Volatile Organic Compounds). CLICK HERE for more info.

Tidy/Declutter your yard: Reducing clutter makes your outdoor space feel more inviting to prospective buyers. Remove all garbage, toys, equipment, and dilapidated structures from your yard. Remember to recycle and donate any items that you can. Dispose of your items responsibly. Check with your City/ Town for the latest recycling and garbage disposal information. Planning to $ell some items when you move? Do that NOW!


Yardcare: Mow the lawn regularly, and ensure you remove weeds, dead foliage, and overgrown vines. It sounds simple and obvious, but this low cost task has a high impact on curb appeal. Consider Composting or Recycling your grass and foliage.

Reuse and Repurpose: Remember, as you clean and declutter INSIDE, you may find some key pieces that you can use to add style, color and interest OUTSIDE. Chairs, Benches, cushions, rugs, vases, baskets, flower pots, basically ANYTHING that you feel would work outside. Choose a few items for both the front and back yard.

Add Color and Texture! Paint your front door a bold color. Add a bench or chair, a brightly colored cushion, some fun accessories, a new light fixture, and a fun new welcome mat. Flowers! You can plant flowers in your yard to add color and texture. Better yet – use some Potted or Hanging Flowers. Once your home sells, you can either take them with you to your new home, or gift them to a friend or family member. Plant trees or bushes, and plant as many as you can afford. Greenery adds richness, volume, and texture, and it’s great for the environment! For more Curb Appeal Tips, CLICK HERE to read my blog post.

Cindy is a REALTOR® with Royal LePage Benchmark, servicing Calgary Alberta and surrounding areas. She has extensive experience with Sales, Marketing and Administration and Banking, and has successfully run her own Marketing & Administration company for over 15 years. While running her business, she continued to strengthen her sales and marketing expertise, and gained valuable experience working as a Real Estate Assistant, also working as a Relocation counsellor. As a mother of 4 active and vivacious children, she proudly supports their sports and activities, and thoroughly enjoys playing soccer herself! She also loves to spend her time with family and friends, entertaining, camping, reading, writing, and has recently developed a taste for travel. Cindy’s goal as a REALTOR® is to provide her clients with professional, ethical and energetic service while sharing with them her fun-loving spirit and her passion for Real Estate!

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You should never date your roommate they told me. But my roommate was crazy smart, witty and handsome. I let him borrow my homeopathy notes and he helped decode pathology and biochemistry - the rest was history. After graduating from Naturopathic medical school we agreed that Calgary would be where we plant seeds in our garden of life. You see, I am from Edmonton – Arnel from Winnipeg – neither of us willing to settle in each other’s hometown - so Calgary it was! Springtime always reminds me of our early days. The change of seasons is full of potential, the promise of something new and wonderful. Integra Naturopathics was birthed 14 years ago in the heart of the beltline – there was a thirst for holistic medicine in Calgary. YYC is full of inquisitive thinkers and creative folks who challenge conventional thought. Our fascination with food medicine exploded after stumbling upon the works of Dr. Weston Price early in our career. The incorporation of traditional foods into our treatment style literally transformed our practice – most obvious was a huge spike in fertility successes. As couples waved good-bye to the low fat movement and embraced delightfully stinky ferments, hormones harmonized. Our modalities worked better. This fueled a raven-

ous hunger for more knowledge. We needed to understand how food seemed to be the catalyst to heal on a deep level; Arnel took up studies with Dr. Campbell McBride, MD to become certified in the Gut and Psychology Syndrome nutritional program. He is one of Canada’s few GAPS certified NDs. He regularly treats people Canada-wide for autoimmune conditions of all sorts and supports children with learning spectrum challenges. Food heals. It just does. All health conditions benefit from gut healing. Our love affair with food transcends its therapeutic value – it should be scrumptious! So, when we moved our growing clinic to Ramsay in


the fall of 2015 the vacant ice cream stand adjacent to us got our wheels turning…faster and faster. Always destined and determined to take the road less traveled (maybe because we are both Scorpios?) we decided to enter the food industry. Many people shook their noggins - wondering how health care practitioners could make a go of the food scene. Many more, gratefully, acknowledged the natural synergy and loved the idea and helped nourish our vision of creating an itty-bitty food stand with a mighty vision. We want a space where anyone who values real, yummy food will enjoy. Beyond labels – leaving dogma at the door. We named it Bruhe (pronounced brew) – the German term for broth. In addition to bone broth we feature other brewed products like kombucha, organic coffee, and specialty elixirs. Of course we still honor tradition by serving up Calgary’s only certified organic ice cream by the scoop! Oh and our baking is gluten free! A few of our favorite things – to share with our favorite people – our community. As the seasons change this year – use nature’s momentum to help focus and direct your path. Don’t worry if people tell you not to - I’m sure glad I didn’t listen and dated my roommate anyway. Andrea Beaubrun, ND I am a proud Mama of three littles! I know how difficult it is for families to achieve balance in life. My passion is helping people learn that the immense benefits of eating REAL food are attainable and accessible to everyone! I am a traditional foods educator and past leader of Calgary’s Weston A. Price local Chapter. My interest in women’s health inspired me to seek specialized training in Holistic Reproduction. I am one of three NDs in North America to be certified in Justisse Fertility Awareness – a body literacy tool that helps women throughout their entire reproductive lives. Fertility awareness is key to providing innovative, leading edge guidance for patients seeking fertility support. Our clinic has been featured in Avenue Magazine and on Breakfast Television for our work with fertility. I completed my Doctor of Naturopathic Medicine in Toronto, at the Canadian College of Naturopathic Medicine in 2003. I am co-founder of Rumina Naturals, a YYC company dedicated to creating premium, natural products for new Moms and babies.

Calgary Meals on Wheels is a proven leader in providing healthy, locally made meals to our city. Under the guidance of our Registered Dietitian, we pride ourselves in making nutritious and well-portioned meals for thousands of Calgarians each year. Since 1964, our client-centered service has gone beyond the dinner plate. With the help of our supporters, Calgary Meals on Wheels creates a strong, caring community with each delivery.

So it’s summer, although at writing, it’s 3 degrees outside. Hopefully by publication, we’ve hit double digits (on the positive – I guess we need to specify as this is Calgary after all). In this edition’s article, Amber has asked us to write about “things you didn’t know about our ingredients.” This topic came out of our filming of our Fresh Health episode with Amber and Shaw TV Calgary not long ago. At Lowen’s we have high expectations of our ingredients. They need to be safe, effective, ethically sourced, safe, and perform more than one function in any given product, as well as being safe. The repetition is deliberate - product safety is really important to us! I guess this is the Pharmacist in me talking and is the reason each of the ingredients we use have been evaluated by the Environmental Working Group. Remember just because someone calls a product “natural” or “organic,” that doesn’t mean it is safe. Rattle snake venom is also natural but you are unlikely to go looking for a snakebite...although people are injecting botulism toxin. Hmmmm OK, the soapbox has been put away. Getting back on topic, the ingredient that came up with Amber was shea butter. We often see this in skincare products. Is it just another rando ingredient? Nnnnnnnooooppppeeeeeeaaaaaa! The shea butter that Lowen’s uses comes direct from Ghana from our friends at Baraka Shae Butter. The butter actually comes from the pit of the shea fruit. The fruit is an important food source for the villagers and the “left over” pits then serve as a very important source of fats. Villagers get together as a coomnity to manually extract the shea butter. This is a laborious process that serves as an important community building act. Harvested butter then serves as a vital foodstuff for the village and only the excess is sold. Long story short, shea butter is a food 1st. So how’d we come to be using this in skincare products? Well, people in Africa have been using shea butter on their skin and hair since the day before forever. It is incredibly conditioning and softening. That’s the key reason we use it in our products. But you could’ve guessed that. Why else? You ask such good questions! Shea butter is

a hearty fat, meaning that it keeps for a very long time. We care about this because as a skincare company, we don’t want our products “expiring” due to ingredient sensitivity. When kept in a cool, dry place, shea butter can keep for years. The last I’ll write about that most don’t know is that shea butter has built in sun protection. The component in shea butter that does this is cinnamic acid. Protection from ‘ole Sol will vary based on how much shea is in a particular formulation and how processed the shea butter is. As you can imagine, the less processed the higher the cinnamic acid content (as well as vitamin E…yeah there’s vitamin E in them thar shea butters). Shea butter – it’s a triple threat! That’s it for now. All the best

We are delighted to be a part of your incredible publication and have the chance to connect with an audience of conscious individuals making healthier, educated choices as part of their wellness journey! Glow Juicery & Raw Food Cafe has its roots in that exact same experience. We are an Alberta based cold-pressed Juicery & Raw Food Cafe, and were one of the first to enter the Western Canadian market. The vision of Glow Juicery was to create a company that would connect people with raw, cleansing, & healing, natural cold-pressed Juice and food options, and create a sustainable approach to food & nutritional wellness. Glow Juicery is focused on one mission: To bring inspiration and motivation to every person wanting to feel empowered about what they put in their body. We passionately believe that Food is Medicine & Food is Fuel.


As we have built Juicers & CafĂŠs across Canada (now with over 12 locations in 4 provinces!) we have connected with incredible communities, and broadened our goals in the area of nutrition education. Although we never seek to purely be advisors (we love making our cold-pressed Juices and yummy food options way too much!), we find the connection between food education and creating healthy food options to be a natural fit for our Owners. For more information about all the incredible options we create, and the amazing Owners behind our business, please visit: or visit our many regional social media experiences on Facebook, Instagram and Twitter: @glowjuicery

Victoria and Chas Lundgard are the founders and the owners of Happy Belly Kombucha, which is the pioneer of the kombucha industry in Alberta. They have a genuine passion for holistic health and wholesome foods that taste delicious. Inspired after experiencing Buchi’s Draft Kombucha they began brewing kombucha for themselves. As holistic health coaches, they shared their home brewed kombucha with their friends, families and clients who loved it. Then Happy Belly Kombucha was born and they started offering their delicious kombucha on draft with the Albertan community. Kombucha is an ancient elixir that has been brewed for centuries in different parts of the world. It is fermented tea infused with herbs, roots, fruits and spices. Happy Belly Kombucha (HBK) has skillfully married the traditional art of kombucha brewing and modern science to ensure high quality kombucha with a bold flavor. The exceptional taste profile sets their kombucha apart from other kombucha in the market today. Having grown up with a lifestyle accustomed to eating farm to table, Victoria and Chas have a high standard for the taste and nutritional value of food. All HBK ingredients are carefully sourced to ensure exceptional quality and taste. HBK is infused and flavored with different ingredients based on what’s local, fresh, and what’s in season. During the winter months, when the grounds are frozen, HBK is then infused with exotic ingredients from all around the world. Even though the cost of using wholefoods is greater, HBK is committed to not compromising the quality of their kombucha.

Happy Belly Kombucha believes good health is about two things, reducing toxic load and giving our body delicious nutrient dense foods. HBK fulfills those requirements because it detoxes and nourishes the body at the same time. Each Happy Belly Kombucha batch takes at least one full moon cycle so that the microbes produce beneficial acids (glucuronic acid) for added health benefits. Chas and Victoria’s personal vision is to help create awareness for gut health. They are grateful to have HBK as a vehicle to help deliver their personal vision.


Although you can spot Happy Belly Kombucha Crew at some festivals, special wholefoods or farm direct events, they mainly engage in a sustainable partnership with awesome local businesses that also share similar philosophy to serve Happy Belly Kombucha fresh from the taps to local communities. Happy Belly Kombucha’s mission is to share uncompromising quality and great tasting kombucha with friends, family and local communities to create more happy bellies in the world, one cup at a time! Check out Happy Belly Kombucha’s website to find local retailers who offer HBK and experience a cup of kombucha for yourself!

s l i a t k c o M & s l i a t k c o K

Create delicious mocktails and kocktails in a glass, pitcher or growler with our delicious recipes below!

Kombucha Mockjito 70% Mint Kombucha 30% Limonade Kombucha Garnish with fresh mint

Kombucha Mojito Kombucha Mockjito 1oz Rum

Kombucha Strawberry Fizz 1 glass Strawberry Hibiscus Ginger Kombucha 1oz Coconut rum

Pink Kombucha Sangria 50% Strawberry Hibiscus Ginger Kombucha 50% red wine Chopped fruit

Kombucha Shandy 50% Purple Ginger Kombucha 50% Beer (lighter beer such as a lager)

After Eight Beerbucha 20% Mint Kombucha 80% Toolshed Chocolate Stout

Natural Health and Beauty Products 56 Fawcett Road Coquitlam, BC V3K 6V5, Canada

Prairie Naturals is a privately owned, Canadian family business headquartered near Vancouver, BC, Canada. Our core business is the research, development, marketing and distribution of more than 150 premium quality nutritional supplements, natural hair and natural body care products. The Prairie Naturals brand is sold through hundreds of health food and pharmacy stores from coast to coast, all across Canada.


“Live the Healthy Life” is not only our company motto. First and foremost, this statement is constant reminder of our commitment to you, our customers, of our mission to design, create and provide the finest natural health care products we possibly can. Quality assurance is our top priority. Every product is tested multiple times during manufacturing, as well as by independent labs to ensure identity, potency and purity. We are proud of our long-standing reputation for quality assurance excellence and exceptional product standards. Prairie Naturals makes products designed to help you “Live the Healthy Life”. We are dedicated to your health success. That’s why we design products based on current nutritional research - so you get the results you need and want. We recognize the importance of continuing health education to help people learn to “live the healthy life” at any age. That’s why we sponsor ongoing educational programs for the public and our retail partners. Frequently presented by Holistic Pharmacist RoseMarie Pierce B.Sc.Pharm, our educational programs focus on all aspects of healthy living — from diet and nutritional supplementation to exercise and attitudinal healing. RoseMarie is an honours graduate (Pharmacy) from Dalhousie University and is a popular expert guest on radio and television. In addition, Prairie Naturals provides documented health information literature for consumers and our retail partners.

Our website is another valued source of holistic health information. We believe that we have the power to decide to live in a way that embraces our health and wellness. We believe that living a truly healthy life includes living a more earth-friendly, ecologically sound life. We believe it is our responsibility to support and enhance the well-being of others; not only our immediate friends and family, but people all around the world.

Summers here and the living just got easier. Basic roots is excited to introduce our newest product, our combo “raw & go packs “. A convenient pairing of our raw cashew cheezes with our raw crackers all in one take away container. These yummy packs come in three different flavors. Herb de Provence with Big Cheeze crackers, Smoky Chipotle with Tuscan sun crackers and Pink Peppercorn with the Big Cheeze crackers. We craft our cheezes with soaked organic cashews which are then cultured in our custom incubator. We then add our carefully blended seasonings to provide cheezes with an unparalleled taste. Our crackers are made from a base of soaked nuts. Our almonds are truly raw organic unpasteurized coming from Spain. Our dehydrated carrots are from a local company out of B.C. To the mix we add beautiful organic bojita olives, sun dried tomatoes, and locally grown yellow and red peppers. We then dehydrate these in our custom dehydrators that leave the enzymes and nutrients intact for a finished product that is nutrient dense. There are absolutely no added sugars, oils,, dairy, eggs or soy and are gluten free. We hope you enjoy our crackers and cheese as much as we enjoy making them.

Complete list of products on our website:

Summertime Sereni-tea: Indulge and relax with easy drink recipes by Ollia Ollia Macarons and Tea is a local Calgary business and a boutique patisserie that makes classic French Macarons with a modern touch. Ollia started by Lindsay and David Rousseau, who wanted to create special moments for others that can fit into their every day life memorable occasions. Ollia carries over 24 flavours of handcrafted macarons as well as their own line of organic house blended loose leaf teas. Ollia also 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 curious on how macarons are made, visit for more class information.

Summer is here! It’s time to relish in the sunshine and enjoy patios and pool parties with a glass full of an Ollia tea cocktail. We have created two simple, refreshing recipes made from teas in our house blended, organic loose leaf tea collection. Our teas do not contain any artificial colours, flavours or sweeteners. These flavorsome brews are quick to make and can be tailored to your taste preferences. The recipes make enough to share, so you and your friends will stay hydrated sipping on sweet tea all summer long!

Jasmine Lemon Iced Tea

A decadent floral green tea complemented by a sweet citrus infusion

Ingredients 2 Litres of filtered water 20 grams of Ollia’s organic ‘Jasmine Blossom’ loose leaf green tea Juice squeezed from 1 ½ lemons 5 tablespoons of ‘Drizzle Honey’ Steps 1. Bring two litres of filtered water to a temperature of 80°C. When the water has reached this temperature, add 20 grams of Ollia’s organic Jasmine Blossom tea. Steep the tea for two minutes. Be careful not use boiling water when steeping green tea. This will cause the tea leaves to burn, making the tea taste bitter. 2. Once the tea has steeped for two minutes, strain the tea into a large pot or beverage jug. While the tea is still warm, add in the honey and stir until the honey has dissolved. Let the tea sit and cool. 3. Once the tea has cooled down to room temperature, squeeze in the juice from one and a half lemons. Taste test the tea after adding in the lemon and make adjustments to your liking! 4. Pour over ice and enjoy and all summer long! This tea will keep in the fridge for 10 days.

Variations: • Add fresh mint leaves to the iced tea and try using lime juice instead of lemon. • Add fresh or frozen fruit such as strawberries, raspberries, peaches or pineapple into your tea once it is made. The fruit will add a naturally sweet flavour to the tea and can work as delicious fruity ice cubes! • Turn your iced tea into a sparkling tea cocktail using equal portions of iced tea and prosecco, or sparkling water for a mocktail version.


‘Summer in Paris’ Sparkling Tea

A herbal tea with a tart hibiscus and lemongrass base made delightful with a touch of bubbly

Ingredients 2 cups of filter water 10 grams of Ollia’s organic “Summer in Paris” loose leaf tea Juice squeezed from ½ a lemon A handful of fresh mint leaves 1 ½ tablespoons of ‘Drizzle Honey’ Prosecco or Sparkling Water

Steps 1. Bring two cups of water to a temperature of 90°C . When the water has reached this temperature, add 10 grams of Ollia’s organic ‘Summer in Paris’ loose leaf tea. Let the tea steep for about 15 minutes and then strain the tea in to a large pot or beverage jug. 2. While the tea is still warm, add in the honey and stir until the honey has dissolved. Let the tea cool. 3. Once the tea has cooled down to room temperature, add in the lemon juice and a handful of fresh mint leaves. 4. Pour in the sparkling water or prosecco to add in a touch of bubbles! 5. Pour over ice or store in the fridge. Your delicious tea cocktail is ready to serve and enjoy.

If you’re looking to make these tasty tea cocktails this summer, find our organic loose leaf tea ingredients and other Ollia products available to purchase at our store location or online at

At Wild & Raw, we aim to reconnect everyone to the nature of the human mind, body and spirit with our superfood based creations that fuel, heal and nourish today’s modern warrior. Our foundation: seeking and providing sustainably sourced ingredients, from root to leaf, that purify the body and please the palate. Our intention: crafting visually stunning drinks that taste great and leave you feeling euphoric. Wild & Raw is a Calgary based and family owned business located in the heart of Kensington. In a cafe and juice bar environment, we offer a wide range of organic fresh-pressed juices, smoothies, hot elixirs and tasty treats to entice all palates. We carefully craft all our beverages with love and care with you and the environment in mind. We ensure this by not compromising a drop of nutrition potential by using organic, fresh and non-GMO ingredients to making our own almond milk to eliminate unnecessary preservatives. What makes us more than a juice bar? Our drinks are loaded with superfoods and were designed to include Ayurvedic and Chinese Medicine to boost taste and healing properties. From our wild-harvested chaga based elixirs to the highly sought Bulletproof Coffee, we have a diverse and delicious abundance of drinks for you to discover!



#MoreThanAJuiceBar 1119 Kensington Rd NW Calgary, AB T2N 3P2

Wild & Raw Superfood + Juice Bar is a playground for superfood sorcery. Featuring over 75 organic, fresh and superfood ingredients, a new creation or intuitively blended beverage is always on the table. Wild & Raw has been releasing seasonal feature menus for over a year, since they opened in 2014, with offerings and healthy takes on popular drinks like Pumpkin Spiced Smoothies and Elixirs and Peppermint Mocha Bulletproof Coffees. This Summer, Wild & Raw promises to unleash a spectacular seasonal menu like no other, dressed to impress and refresh. Launching in June, the summer menu will feature mostly cold and complimentary created items to boost summer time activities and wellness. At the time of writing this article, Wild & Raw is diligently testing and tasting their Summer menu offerings to ensure satisfaction. However, we will reveal there will be super fuelled creations from each category on the menu. Get excited for the first Summer Menu reveal, The “Dandy Blendy”. A hybrid between the popular hot elixir, Chaggacino, and our featured recipe below, The Mocha Dosha, for a unique and coffee-free blend to get your summer buzz on. Up next is a revamp to the popular Smoothie Bowl offerings at Wild & Raw. Introducing the seasonal smoothie bowl, the “So Matcha Magic”, a savage and sweet blend of greens, proteins, mango and matcha! Last but definitely not least on our reveal list is the epic return of the Kombucha Floats, featuring an in-house made coconut cashew vegan ice cream… that is all we will say and perhaps all we need to say to get excited for the Summer Menu offerings. Meet the Mocha Dosha Superfood Smoothie - an easy DIY smoothie for any summery occasion. Packed with protein and brain-boosting nutrients, this superfood smoothie is just as nourishing to the body as it is pleasing to the tastebuds. Based off of one of their best selling superfood smoothies, The Dosha Balancer, Wild & Raw has created a summer smoothie recipe just for Amber Approved reader’s! Make sure to take photos of your creations and share how you enjoy your Mocha Dosha smoothie with both Amber Approved and Wild & Raw.

Fun Fact - The name “Mocha Dosha” is an inside joke from a Wild & Raw staff meeting that involves lots of laughs and snapchat filters Mocha Dosha Smoothie Recipe //


1.5 Large Frozen Bananas 1 Tbsp Nut Butter of choice 1 - 2 Tbsp Cacao Nibs 1 Tbsp Coffee Beans 1 Tsp Maca Powder 1/2 Cold Coffee 1 Cups Milk of choice 1 Cup Ice

Combine all ingredients. Blend at high speed. For best results, blend Banana, Nut Butter, Maca, Coffee, Milk + ice first, then add in the cacao nibs and coffee beans for a brief pulse to maintain a chewy chocolatey crunch!

1 tsp Cinnamon (optional) 1 tsp Vanilla Bean (optional) @spicesanctuary

Spicing up Summer Popsicles! There is nothing better than a good frozen dessert on a hot sunny day to help cool down the body and quench that thirst. Growing up, I used to love milk based ice lollies or ice cream that my Mom would make. They delivered a complex flavour and texture combination of granita, popsicle and ice-cream‌so unique yet so satisfying! This summer I am taking inspiration from my Mom (as I often do) to make use of the vibrant bounty of summer fruits to make a vegan version of a milk lolly that is nicely paired with equally vibrant and perfect for summer spices! When one thinks of spices in summer, the thought usually stops at BBQ rubs and marinades but there are some fabulous spices that are ripe for use in summer and pair really well with seasonal produce. Aiding digestion, acting as natural coolants and giving us bursts of antioxidants, spices like cardamom, fennel or star anise are great single spices that are perfect for use in summer. Sumac is one of my go-to spices in the summer because it adds a fabulous colour and tanginess to both sweet and savoury dishes. Of course the fact that sumac is listed at the very top of the ORAC (Oxygen Radical Absorbance Capacity) chart as a measure of its ability to neutralize free radicals is another bonus reason to have this spice in your spice cupboard and to use more of it!


Strawberry, Rose & Sumac Cashew Milk Popsicles Makes approximately 8 ½ cup organic cashews 2 cups water 1 mejdool date 12 organic strawberries 2 tsp rose water 2 tsp Spice Sanctuary Sumac

How to Make:

How to Enjoy:

1. Pre soak the cashews in a little water for at least 4 hours or preferably overnight.

1. Take the popsicles out of the freezer and let them sit at room temperature for about 10 minutes until you can easily remove the popsicles from the moulds.

2. Blend the cashews, water, date, strawberries and rose water in a high speed blender into a smooth milkshake consistency. 3. Divide the mixture into popsicle moulds and freeze until set. Or pop into a lined loaf tin to set and slice up when ready to serve.

Take each popsicle and generously sprinkle the sumac on both sides of the popsicles before delving in!!

Trusha Patel, known as Canada’s Spice Queen™, is a former investment banking lawyer turned organic spice purveyor. As founder of the Spice Sanctuary, Canada’s most premium organic spice company, Trusha has quickly become one of Canada’s foremost spice experts and a respected resource in the culinary and healthy living markets, offering advice and recipes on how to integrate good flavour into your foods using the best quality spices, herbs and blends. Trusha is a regularly featured expert on CTV Morning Show and Global Morning and has been a guest on The Social. She shares her ongoing passion and deeprooted knowledge through her blog ‘Living a Life of Spices’ and as a guest writer for blogs and magazines. @spicesanctuary

Bold Berry Smoothie Bowl Ingredients: ½ cup raspberries frozen 5 frozen strawberries 1 tsp white vanilla powder 1 scoop protein powder of choice (I like vanilla) 1 Cup coconut Milk ½ avocado 2 Tbsp Yoso Unsweetened Coconut Yogurt Small handful of cacao nibs Small handful of unsweetened shredded coconut 4 Sliced strawberries or a few raspberries for topping

Method: In a blender add all ingredients and blend until smooth. Add smoothie into a bowl and top with cacao nibs, shredded coconut and berries and enjoy! Makes about 1 cup. As a bonus add Basic Roots Mini Moon cookies for a healthy treat.


-inflammatory Tropical Mango Ingredients: 1 cup frozen pineapple 1 cup frozen or fresh mango 1 tsp White Vanilla powder ½ cup unsweetened coconut cream 1 scoop protein powder of choice 1 cup unsweetened coconut milk 2 tbsp turmeric powder ½ ripe avocado

Method: Add all ingredients into blender and blend until thick and smooth. Makes about 1-1.5 cups.

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...

MANGO & STRAWBERRY SWIRL CHEESECAKE I garnished the cake with chopped freeze dried strawberries and mango. For the sauce garnish on the plate, I simple mixed about 3 tablespoons or fresh orange juice with 1 tablespoon of baobab powder.


2/3 cup almonds 1/3 cup shredded coconut 1/3 cup raisins 1/2 - 1 teaspoon water

Grind the almonds and coconut in a food processor down to flour. Add the raisins and continue processing until they’re completely broken down. Add the water and pulse to incorporate it. It should hold together when pressed. Press into the bottom of a 7� spring form pan.

Mango Filling

Blend all but the coconut oil until completely smooth. Add the oil and blend to incorporate. Pour the mixture into a bowl.

Strawberry Filling

Blend all but the coconut oil until completely smooth. Add the oil and blend to incorporate.

1 1/2 cups diced mango 3/4 cup cashews 2 tablespoons coconut nectar or agave 1 tablespoons fresh lemon juice 1/4 teaspoon pure vanilla extract 1/4 cup melted coconut oil

1 1/2 cups diced strawberries 3/4 cup cashews 2 tablespoons coconut nectar or agave 1 tablespoon lemon juice 1/4 teaspoon pure vanilla extract 1/4 cup melted coconut oil 3-4 drops stevia, optional

Pour 1/3 of the mixture in blobs over the crust. Pour 1/3 of the mango filling in blobs over the crust. Alternate, pouring the rest of the fillings in blobs until all the filling is used up. Use a chopstick to swirl the fillings around. Chill in the freezer for 4-6 hours and then in the fridge for at least 12 hours.

BANANA CREAM PIE This one is for the banana lover! Here’s an important tip if you want your filling to stay nice and yellow - use turmeric! Otherwise it will turn a greyish colour. Still tasty but doesn’t look nearly as nice.

CRUST 1 1/2 cups almonds 2/3 cup pitted medjool dates 1/4 cup shredded coconut 1-2 teaspoons water (I often need 2).

Grind the almonds and coconut into a flour in a food processor. Add the dates and continue grinding until broken down. Add the water. Grind again to incorporate. Add another 1/2 - 1 teaspoon water if needed to keep the mixture held together when pressed in your hand. Press into 3-4, 4” tart pans.

Filling 1 cup mashed banana 2/3 cup cashews 5-6 tablespoons coconut nectar 2 teaspoons vanilla 2 teaspoons lemon juice Turmeric, for colour 1/4 cup +1 tablespoon melted coconut butter 1/2 cup + 2 tablespoons melted coconut oil

Blend all but the coconut oil and butter in a high speed blender until smooth. Add the oil/butter and blend to incorporate. Pour over crust. Chill for at least 6 hours for pie. Top with coconut whipped cream, optional (whip the thick part of canned coconut milk with a whisk).

Sam is a Calgary based blogger with a passion for delicious food (especially dessert!), puppies and YYC. You can find her at @sugarandsam on Instagram or online at


ummer Day Blueberry Popsicles Makes 4 Popsicles

Ingredients: 2 cup coconut water 1/2 cup warm water 1/2 tbsp stevia 40 fresh blueberries Directions: Stir coconut water, water and stevia in a bowl Put 10-12 blueberries into your popsicle mold. The amount you can fit in will depend on how big your mold is. Fill each mold with the coconut water mixture until full to the top. Insert your popsicle sticks. Freeze 8 hours or overnight and enjoy!

Note: Popsicle molds vary greatly in size and shape so you may have to adjust the amount of ingredients accordingly. The most important step in making popsicles is ensuring your molds are full so that the stick freezes tightly and you don’t end up pulling just the stick out when it’s time to eat them (I speak from experience!).

Blueberry Granola Makes 3 cups

Ingredients: 1/2 tsp cinnamon 1/2 cup baking powder 1/4 tsp nutmeg 1/4 cup unsweetened coconut 1/2 cup honey

1/3 cup coconut oil, melted 3 cup oats 1/2 tsp vanilla 1/2 cup chopped almonds 1.5 cups blueberries

Directions: Preheat oven to 375 degrees and prepare a baking sheet by lining with parchment paper. Stir together cinnamon, baking powder, nutmeg and coconut until well combined. Add in honey, melted coconut oil, oats and vanilla and again stir until well combined. Stir in almonds and blueberries. Spread out mixture evenly on the prepared baking sheet. Bake for 35-40 minutes Optional: If you like crunchy granola, broil for an extra 2-3 minutes.

Inspiration for these fabulously easy summertime recipes comes from my childhood summer favourites...only these are much healthier! Summertime for me is all about simple and easy recipes that do not require much heating or cooking because it means spending more time with friends and family over some really yummy food in the beautiful sunshine of summer.

CHOCOLATE PEANUT BUTTER NICE CREAM INGREDIENTS ¼ cup of coconut oil melted ½ cup cocoa powder 1 teaspoon sea salt 3 Bananas ½ cup full fat unsweetened coconut milk ¼ cup honey ¼ cup all natural peanut butter, melted

METHOD 1. In a high speed blender combine the cocoa powder,salt and melted coconut oil and blend until smooth and emulsified. 2. Add in the bananas, coconut milk, honey and peanut butter and blend until the bananas are fully blended and the mixture is very smooth. 3. Pour nice cream into a 9x5 inch loaf pan and cover with plastic wrap and freeze.

KETTLE CORN INGREDIENTS ½ cup of popcorn kernels ¼ cup of coconut sugar ¼ cup coconut oil

METHOD 1. In a large pot, melt the coconut oil over medium heat and once melted stir in the coconut sugar until combined. 2. Add in the popcorn kernels, cover with a lid and begin to shake the pot vigorously (you will need to do this to ensure the popcorn pop evenly and the so that the sugar doesn’t burn. 3. Continue to shake until the pops are 1-2 seconds apart, promptly remove from the heat and put into a bowl!

KOMBUCHA SCREAMIN BROTHERS ICE CREAM FLOATS INGREDIENTS 1 tall frozen glass 3-4 scoops of vanilla screamin brothers frozen treat Enough kombucha (flavour of your choice, I opted for ginger) to fill your glass.

METHOD 1. Put ice cream in the bottom of your frozen glass, and top off with kombucha and enjoy!

ABOUT Chelsea Moffat is a celiac focused food blogger, born and raised in Calgary, Alberta and has been providing Calgarian’s and those beyond with gluten-free recipes, insights and restaurant experiences since November of 2013. Since then, Chelsea has strived to find high quality, gluten-free foods as well as building relationships within her community through food. All the recipes you see today were beautifully photographed with thanks to Alexandra Borovsky. Twitter & instagram: @theyycceliac Photo credit on instagram and twitter: @alexmborov

Chimichurri is a staple Argentinian sauce that is served with grilled meats; specifically beef. It’s amazing how nutrient dense it can be if you choose to use quality ingredients; especially the oil you use. The parsley and cilantro provide nutrients for the liver to detox the body and they contain a great source of vitamin C and K. You may be concerned about the amount of oil in this recipe but did you know that every cell in our body is coated in fat and it is our job to ensure that we nourish our cells with the proper fat and organic extra virgin olive oil is one of those great fats.

Chimichurri 1 bunch Italian parsley 1/2 bunch cilantro ¼ cup onion 1 teaspoon dried chili flakes 1 teaspoon dried oregano or 1 tablespoon fresh 2-3 cloves garlic 2 tablespoons red wine vinegar 3 tablespoons organic extra virgin olive oil Sea salt and fresh ground pepper to taste ¼ cup extra virgin organic olive oil (this will be stirred into the chimichurri after you have blended the above ingredients.)

Method: In a food processor add your garlic and onion, pulse two or three times. Add your fresh herbs and pulse a couple more times, add the rest of the ingredients **except for the extra ¼ cup of olive oil that you will stir in afterwards. Pulse the ingredients together until you get your desired consistency. Pour the chimichurri into a glass storage container and stir in the rest of the olive oil. *You do want the chimichurri to have a coating of olive oil on top, if you need to add a little more olive oil, do so. This preserves it; which allows it to sit in the fridge for a week, you can even freeze it in little ice cube trays if you would like.

Muhammara originates from Syria and Turkey, it has a beautiful combination of walnuts, pomegranate molasses and roasted red peppers. The original recipe contains breadcrumbs, which I chose to omit in order to make this recipe gluten free. I love this dip because it tastes so good and you wouldn’t believe that it contains amazing nutrients for the brain. This dip/sauce can be served with fresh raw summer vegetables, as a spread in your next delicious sandwich as well as adding it as a topping to your grilled meats and vegetables.

Muhammara 1 1/2 cups organic walnuts (lightly roasted) 12 oz. roasted red peppers, drained 3 tablespoons organic extra virgin olive oil 2 tablespoons pomegranate molasses 2 cloves garlic 1 tablespoon local raw honey 1/2 teaspoon ground cumin 1 teaspoon dried chili flakes 1 tablespoon onion ½ teaspoon sea salt and fresh pepper

Method: Toast the walnuts to bring out the sweetness in the walnut; 325° F for about 10 minutes, allow to cool. Combine all above ingredients in a food processor and puree to a smooth paste. Adjust seasoning with salt and pepper and refrigerate for a couple of hours before serving.

A summer spice recipe is always good to have when you are in a pinch or are pressed for time. Just add a couple of tablespoons to some chicken thighs, breasts or pork chops and voila! The trick to having a really tasty rub is to use whole dried spices and grind them in a coffee grinder or to make sure that your ground spices are less than 6 months old.

Summer Spice Rub Ÿ teaspoon true cinnamon ½ teaspoon ground ginger 1 teaspoon ground coriander 1 teaspoon ground cumin 2 teaspoons dry mustard 1 tablespoon fresh ground pepper 1 tablespoon sea salt 3 tablespoons coconut sugar 1 tablespoon sweet paprika

Method: Add all ingredients to a little mason jar and mix well, you can double this recipe to store it for later use.

Red Seal Chef Christina Acevedo P.C/H.N

Hey everyone, and welcome to a little bit about my food, and my simple recipes! First of all can also mention that I do not subscribe to any, or one diet. 99% of my recipes are vegetarian, plant based, gluten-free, and dairy-free. I also love cooking with local and organic ingredients. There is something to be said about reading a label and realizing your tomatoes were grown right outside of your city. My simple recipes are a lot about bringing ourselves back to basics. Therefore, we will regain a healthy relationship with food in the kitchen. I do not believe in restricting ourselves from food because I believe there is a way to recreate our favourites the healthy way.


INGREDIENTS • 6 gluten-free tortillas • 1 can refried beans, homemade is great too! • your favourite meat substitute, I used more beans and some TVP! • 2 avocados • 1 cup fresh sprouts • ½ cup fresh cilantro • 1 cup cherry tomatoes • ¼ cup kimchi, I know, I am weird

INSTRUCTIONS 1. Preheat you oven to 300F 2. Place your tortillas onto a sheet pan lined with parchment and set aside. 3. Into a small pan add your refried beans and cook till completely hot throughout. 4. In the mean time prepare your sprouts, cilantro and tomatoes by washing, and roughly chopping into bite sizes! 5. Prepare your favourite guacamole using the avocado (I will write mine above) and save some for garnish! 6. At the last minute add your tortillas to the oven for around 3 minutes, or till warm enough for you! 7. Simply prepare by layering your beans, protein, veg and guac! 8. They are that easy! 9. Enjoy!


INGREDIENTS • 3 frozen bananas • ¼-1/2 cup Califia Farms Almond Milk • 1 tbsp cacao powder • 1 heaped tbsp peanut butter • 1 tsp Root&Bones Reishi Powder (smaller quantity for children)

INSTRUCTIONS 1. Add all your ingredients into a high speed blender, and blend till smooth. 2. Enjoy!



Serves: 1

CRUST/BASE equal parts medjool dates, walnuts and almonds (I did ¾ cups for the 4” cake tins) optional: vanilla paste and a bit of maple syrup CHERRY STRAWBERRY LAYER • 1 cup soaked cashews • ¾ cups frozen cherries • 2 strawberries • 1 tbsp maple syrup • 3 tbsp coconut milk

CHOCOLATE LAYER • ½ cup of soaked cashews • 1 frozen banana • 1 tbsp cacao powder • dash of maple syrup • 1-2 tbsp coconut milk

BANANA CASHEW BERRY CREAM • ½ cup soaked cashew • 1 large frozen banana • 1 tbsp maple syrup • 1-2 tbsp coconut milk

a few red berries (strawberries, raspberries or cherries) for colour

INSTRUCTIONS 1. Into a food processor add all of your crust/base ingredients. Blend till sticky and well combined. Split the mixture in two (optional) and begin patting it down tightly into greased 4” mini spring cake tins. 2. Place in freezer while you create the cherry strawberry cheese cake. 3. Simply add all your ingredients into a high speed blender and blend till smooth, rich and creamy! This will taste like heaven! 4. Transfer this to you cake tins and lightly hit your tin against your kitchen counter to even out the mixture. Put back into freezer. 5. Clean out your blender and now add your chocolate layer. Repeat last step and put back into your freezer to set for up to 2-4 hours. 6. Just before serving make your creamy by adding all the ingredients into a blender and blending till smooth. 7. Remove your cheese cake from the tins. 8. Add the cream to the top of one cake and place the other on top. Decorate with the remainder of the cream, frozen cherries and sliced strawberries. 9. Thaw for 10-15 minutes before enjoying! 10. Note: you may have a tad bit more or less for each layer but just go with it, use enough to cover your tins and have fun!

BUCKWHEAT CRUST PIZZA PREP TIME: 30 mins COOK TIME: 35 mins TOTAL TIME: 1 hour 5 mins Serves: 1

INGREDIENTS • ½ a cup buckwheat flour, save a tbsp for dusting • 1 cup cooked buckwheat (around ¾ cup uncooked, add about 3 cups of water,stir occasionally, and add more water if needed. Should take about 25 minutes. ***you want it to be a bit overcooked so it is easy to work with) • 1 tablespoon spice/s or chopped/fresh herb of choice • Pinch of salt and pepper • 2 flax eggs (sub for 2 eggs) • 1 tbsp olive oil • Pizza toppings of choice

INSTRUCTIONS 1. Line a baking sheet with parchment paper 2. Drizzle ½ the olive oil and use hands to rub around evenly onto the parchment, and dust with half the saved flour (1/2 a tbsp) 3. Into a bowl combine the flour, cooked Buckwheat, fresh herbs, salt/pepper, and eggs 4. Using your hands or a spoon begin to combine the ingredients until the dough sticks together easily, or till the consistency is even 5. Form a ball (ish), and transfer it to the baking sheet 6. Now roll into a large crust, I easily used my hands to form the crust, just make sure it isn’t to thick FOR RAW PIZZA TOPPINGS: bake for 35 minutes at 375C FOR BAKED PIZZA TOPPINGS: bake the crust for 10 minutes at 375C, then add your toppings and bake for another 25 minutes at 375C!

ACAI BERRY BOWL PREP TIME: 5 mins TOTAL TIME: 5 mins Serves: 2

INGREDIENTS • ½ cup raspberries, frozen or fresh • ½ cup blueberries, frozen or fresh • 1 cup strawberries, frozen of fresh • 1 tsp of Acai Powder • 2 pitted dates • 1 Banana - optional - I added banana to the top of my bowl! • 1 cup almond milk

INSTRUCTIONS 1. Into a blender combine all of the ingredients, but in order as listed above! 2. Blend for 30 seconds, or until smooth! 3. Transfer mixture to two bowls and top with your favourite toppings! 4. Tip: If you do not want too much fibre split it between four bowls, and add oats to the base of the bowl before adding the smoothie!!! 5. YUM!

Iced Maccha Latte by Malcolm Saunders, Owner & Creative Visionary of the Light Cellar

Cooling, refreshing and naturally uplifting. You will love this recipe both in the simplicity of its creation as well as the refreshing clean green energy it provides! Maccha sometimes spelt Matcha, is the specially grown and finely ground leaves of green tea (Camellia sinensis) which contains a key compound called Theanine that is known to reduce mental and physical stress, improve cognition as well as boost mood and cognitive performance in conjunction with the little bit of caffeine that green tea provides. Add to a blender: ⅓ cup of room-temp herbal tea - this can be Reishi, Gynostemma, Nettle, Peppermint or any other favourite herbal tea you have as your base 1 TBSP Lucuma - this ingredient acts both as a natural, low-glycemic sweetener as well as an emulsifier while gives a hint of creaminess 1 TBSP Honey or your choice and amount of sweetener 1/4 tsp Vanilla - this is optional, I love vanilla but one could also add a drop of peppermint oil or other flavour to give your Iced Maccha the desired twist. 2 tsp Coconut oil - this can be switched out for organic butter if you want a “bullet-proof” style drink 1 tsp Maccha powder - I love the brand of Maccha called JagaSilk because of how vibrantly green and fresh it is. It is single estate grown, first flush of leaves and stone ground for maximum potency Method: Blend all ingredients together, except for the ice. Once blended then add one cup of ice and finish blending.

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