Amber Approved Magazine Winter 2017/2018

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Issue 17 Winter 2017


In This Edition DECEMBER 2017

5 TIPS FOR A HEALTHY HOLIDAY SEASON

6

AMARANTH HOLIDAY GIFT PICKS

8

WINTER FESTIVI-TEAS

10

WARMING TEA BLENDED RECIPES BY OLLIA

WHAT IS TURMERIC GOLDEN MYLK?

16

BOTANICA

CLEANSE AND ALKALIZE NATURALLY

21

PRAIRIE NATURALS

HEMP HEARTS FOR THE HOLIDAYS

24

MANITOBA HARVEST

AMBER APPROVED RECIPES

28

CHAI, CHAI AND CHAI AGAIN! SPICE SANTUARY

32

MOLASSES COOKIES

36

WHEATFREE MOM JANUARY 2018

BOTANICA HEALTH

43

HIGH-VIBE HEALTH

48

CHRYSTAL CHAU

FIVE CAUSES OF THYROID DYSFUNCTION

52

DR. MELINA ROBERTS

LUXURIOUS BATH SOAK

56

KELSEY SHAIVON

WEIGHT TRAINING AND WOMEN’S HEALTH

60

NICK GEIS

THE GREEN BEAVER COMPANY

62

TURMERIC SPICE CRACKERS

66

WHEATFREE MOM FEBRUARY 2018

SWEET HEART CHOCOLATE ICE CREAM

72

SPICE SANCTUARY

PEANUT BUTTER OAT COOKIES

74

WHEATFREE MOM

SWEETLY RAW RECIPES

78

Cover Shot: Lisa San Filippo of Moments Marketing Photography

@AmberApproved www.AmberApproved.ca

Graphic Design: Fierce Web Designs Stock Photos from ShutterStock


Hello everyone, happy December! We are officially in the heart of the holiday season and easing into winter. I am really excited to share much fresh new content with you to inspire a healthy holiday season and supporting a beautiful start into 2018. Enjoy each section of this edition as they have been captured into three beautiful months. I wish you the best for this festive season and the rest of 2017 and hope you have the most wonderful year yet with 2018. Amber 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





The holiday season is happening and with that comes many parties, social events and of course food and eating. This can be a time of much indulgence leading to guilt, bloating, weight-gain and symptoms that can be avoided with using these 5 simple tips to navigate a healthy holiday season. 1. Set an intention for how you want to feel after the holidays. I often recommend this to my clients to reflect upon how energized, rested, at peace and mindful they want to have felt with food after a holiday is over. Being able to set intentions like drinking enough water, being mindful with treats and getting enough rest can help us to achieve those intentions come January 2018. 2. Be sure to say yes to yourself and self-care. The holiday season is a time of giving, and sometimes we end up giving too much and leave ourselves burnt out. Be sure to block of self-care time for you, and be sure to say no where you feel you need to have time for yourself. This will support a life balance that will leave you feeling energized and able to enjoy your holiday season. 3. Stay hydrated. Be sure to pack your water bottle, toss some mint and cranberries in to give it a festive touch and make sure you drink enough. We are often taking in more alcohol and sugar which can dehydrate us. When we drink enough water this supports reducing changes of dehydration, reduces cravings and improves energy levels. 4. Be sure to eat healthy snacks and meals before your big holiday feasts. Ensuring we eat regularly through the day and have healthy snacks and meals will keep our appetite levels balanced and blood sugar levels more stable than fasting and eating as much as we can at our big feasts. Doing this can also increase our appetite levels up to 40% which can set us up for more over eating. 5. Keep up simple, mindful movement. We often tend to through our regular routines out the window when it comes to Christmas. There are certain pieces like mindful movement that can support energizing you, getting your lymphatic system and heart pumping which will help you to work off those holiday indulgences as well as support your energy levels and a more clear mind. The best are simple movements like a walk, gentle stretching or bring out your inner child and grab a toboggan and head to your nearest hill. The movement from the walking up hill is a great way to move in a festive way this season!


Amaranth Holiday Gift Picks They’re local, they’re healthy, they’re awesome-these are Amaranth’s local picks for the holidays! See the descriptions for where they are sourced and what stores they are available at. By no means all of our local products, come in and ask our staff what we have and what their favourites are!




Winter Festivi-teas: Warming tea blended recipes by Ollia Wintertime is full festivities, family and friends! We’ve curated a selection of shareable tea-based winter drinks from our organic loose leaf tea collection with flavours of the season in mind. Our teas do not contain any artificial colours, flavours or sweeteners. We’re certain that even Old Man Winter enjoys sipping on these warming drinks!


Cinnamon Spice Cider A warm blend of seasonal flavours to indulge in with friends and family 4 to 5 Servings / Preparation Time: 25 minutes / Caffeine Level: High

Ingredients 35 grams of Ollia’s ‘Cinnamon Spice’ tea 1 Litre of Unfiltered Apple Juice 1 Orange, thinly sliced 1 cinnamon stick 3 cloves 1. Pour the unfiltered apple juice in a pot and bring it to a low heat. Once the juice has been heated, add in the ‘Cinnamon Spice’ tea. The tea will act as the mulling spices in this cider recipe. The tea can be put in tea pouches and added to the juice, or loose in the juice to be strained at the end. 2. Add in the cloves, cinnamon stick and orange slices and bring the mixture to a boil for five minutes. 3. Once the mixture has boiled, turn down the heat and let it simmer. The spices, tea and fruit will infuse the juice creating layers of divine flavours. Taste test the cider and if it’s to your liking, strain to remove the tea leaves, cinnamon stick and cloves. If you prefer a stronger cider, leave these ingredients in the mixture. 4. Pour the cider in a mug and serve to friends and family this winter season! Variations • Use cranberry juice as a base alternative, instead of using apple cider. • Add pomegranate seeds and cranberries to the cider mixture to add extra tartness. Fresh fruit also adds a naturally sweet flavour! • Mulled cider is delicious as is, but if you want to take it one step further, add bourbon, brandy, or dark rum. Be sure to add it after the cider has mulled, or the potency of the alcohol will cook off.


Cold Remedy Tea A soothing and refreshing tea to melt away your chills through the long winter days 4 to 5 Servings / Preparation Time: 15 minutes / Caffeine Level: Moderate

Ingredients 12 to 15 grams of Ollia’s ‘Marrakesh Mint’ green tea 1 litre of filtered water 2 tablespoons of ‘Drizzle Honey’ Juice squeezed from one lemon 1. Bring 1 litre of filtered water to a temperature of 80°C. When the water has reached this temperature, add 12 to 15 grams of Ollia’s organic ‘Marrakesh Mint’ green tea. 2. Steep the tea for three minutes. Be careful not use boiling water when steeping green tea. This will cause the tea leaves to burn, making the tea taste bitter. 3. Once the tea has steeped for three minutes, strain it into a large pot or beverage jug. While the tea is still warm, add in two tablespoons of ‘Drizzle Honey’ and stir until the honey has dissolved. Let the tea sit and cool to a comfortable drinking temperature. 4. Once the tea has reached a drinking temperature, squeeze in the juice from one lemon. Taste test the tea after adding in the lemon and make adjustments to your liking! Variations • If you are looking for a caffeine free alternative to drink before bed, replace ‘Marrakesh Mint’ green tea with Ollia’s herbal ‘Beaux Reves’ tea. This is a caffeine free organic tea to calm and soothe.


Cold Remedy Tea A soothing and refreshing tea to melt away your chills through the long winter days 4 to 5 Servings / Preparation Time: 15 minutes / Caffeine Level: Moderate

Ingredients 12 to 15 grams of Ollia’s ‘Marrakesh Mint’ green tea 1 litre of filtered water 2 tablespoons of ‘Drizzle Honey’ Juice squeezed from one lemon 1. Bring 1 litre of filtered water to a temperature of 80°C. When the water has reached this temperature, add 12 to 15 grams of Ollia’s organic ‘Marrakesh Mint’ green tea. 2. Steep the tea for three minutes. Be careful not use boiling water when steeping green tea. This will cause the tea leaves to burn, making the tea taste bitter. 3. Once the tea has steeped for three minutes, strain it into a large pot or beverage jug. While the tea is still warm, add in two tablespoons of ‘Drizzle Honey’ and stir until the honey has dissolved. Let the tea sit and cool to a comfortable drinking temperature. 4. Once the tea has reached a drinking temperature, squeeze in the juice from one lemon. Taste test the tea after adding in the lemon and make adjustments to your liking! Variations • If you are looking for a caffeine free alternative to drink before bed, replace ‘Marrakesh Mint’ green tea with Ollia’s herbal ‘Beaux Reves’ tea. This is a caffeine free organic tea to calm and soothe.


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 www.byollia.com for more class information.


What is Turmeric Golden Mylk? Turmeric Golden Mylk is a modern take on a traditional Ayurvedic beverage. Made from a whole food blend of turmeric, dates, coconut, cardamom, ashwagandha, black pepper, and cinnamon. This unique blend of ingredients pairs perfectly with Almond milk, Coconut milk, Tea, or even in your next Smoothie!


Why Turmeric? Turmeric has a rich history in Ayurvedic medicine for its anti-inflammatory properties. It is useful for relieving the pain of osteoarthritis, rheumatoid arthritis and bursitis. It also reduces pain and inflammation in the digestive tract, including ulcerative colitis, Crohn’s disease, celiac disease, gastritis and gastric ulcers. Turmeric supports healthy cholesterol and blood pressure levels. It protects the liver from toxins and it enhances glutathione levels in the liver.

Botanica’s Golden Mylk: We never take any shortcuts when making our products. Golden Mylk is made from whole food ingredients with no additives or fillers & with only the best ingredients on the market.


Ingredients Organic Turmeric, organic dates, organic coconut, organic vanilla flavour, organic cardamom, organic ashwagandha, organic cinnamon, organic black pepper.

Turmeric

Ashwagandha

Coconut


Chilled Golden Mylk Turmeric Smoothie Recipe on Page 39

Hot Golden Turmeric Tea Recipe on Page 40

9 Benefits Of Incorporating Turmeric into Your Diet! Page 41



CLEANSE AND ALKALIZE NATURALLY WITH LEMONS AND ALOE VERA


Many of us as children heard the expression, “Good Morning – Time to Rise and Shine”. And often, we did just that! Now, with ever increasing stressloads, starting the day feeling vitalized or energetic can often be a challenge. Early morning fatigue, bad breath, coated tongue, indigestion, joint pain, water retention, weight gain and low moods what do they have in common? All of these are signs of toxicity or acidic waste accumulating in the body. An imbalanced diet high in acidic food (animal protein, sugar, colas, fried foods, caffeine, processed foods) causes far-reaching damage to one’s health. The body constantly attempts to rebalance itself, and return to its natural alkaline state. The alkaline minerals: sodium, calcium, potassium and magnesium found in vital organs and the bones, are removed and used to return the body’s fluids to an alkaline state. Over time, poor eating habits deplete the body of these valuable alkalizing minerals and acidic waste builds up in the cells and tissue. Consquently, it becomes more difficult for the body to naturally cleanse and detoxify itself. This is where daily detoxification comes into play.

The Liver Loves lemons! Starting each day with lemon juice in a glass of pure water has been referred to in medical text for hundreds of years, and known by our “grandmothers” as a beneficial, health-giving habit. The morning is the natural cleansing period for the body. The lemon, one of nature’s powerhouse foods, is known to stimulate digestion, increase saliva flow, and support the liver and the production of bile - releasing congestion & toxins. You can drink fresh lemon juice or lemon slices mixed with water throughout the day for further detoxification. Water is the key component here and you should ideally drink at least 64 ounces per day.

Lemons and Aloe Vera Juice - the Perfect Duo for Alkalizing Starting the day with water and lemon alkalizes the body due to the high mineral content found in lemon juice – potassium, calcium, magnesium and trace minerals. The aloe leaf naturally consists of approximately 75 nutrients, including 9 different minerals. Supporting the body’s natural cleansing process, aloe vera juice also reduces gastrointestinal inflammation and heals ulcers. Making a healthy morning beverage upon waking, including lemon and aloe vera juice, can assist your body in removing toxins accumulated in the internal organs, and can help: • Cleanse the liver and other organs of elimination • Balance acidity/alkalinity and improve hydration • Reduce digestive stress and bloating • Repair the lining of the digestive tract • Support the body to rebuild and heal itself Simple, safe and extremely effective for cleansing, both lemon and aloe vera juice are acidic in the mouth but have an alkalizing effect in the body. Replacing the morning coffee, or sweetened and processed drinks, with a delicious lemon and aloe vera juice recipe will provide the double benefit of eliminating the acid-forming drink and offer instead a health-giving alkalizing alternative. For an extra bonus, add a heaping tablespoon of your favourite berry powder or super green-foods powder to your drink. Children and adults love the taste of lemon and berries.

RoseMarie Pierce, B.Sc.Pharm, is a holistic pharmacist with more than 40 years experience in both conventional and natural medicine. For more information on this popular writer, lecturer, and hormonal health specialist visit her website at www.sunstreams.ca




The holidays are such a busy time of year, with shopping for presents, decorating your house, and entertaining friends and family, so it’s important to make sure you’re eating nutritious foods that will keep you going all day long. An easy way to add more goodness to your favourite meals is to sprinkle on Manitoba Harvest Hemp Hearts! Hemp Hearts, Canadian-grown shelled hemp seeds, are a powerhouse food packed with 10 grams of plant-based protein, 10 grams of omegas 3 and 6, and a delicious nutty taste. To inspire you to get started on your holiday cooking, here are five simple and delicious ways to add some Hemp Hearts to your holiday dishes!

Easy Appetizers No holiday party is complete without some tasty appetizers! Sprinkle Hemp Hearts or Hemp Heart Toppers (a nutritious and delicious blend of Hemp Hearts, HempPro Fibre®, and organic spices) on top of bruschetta, mix them into spinach dip, or use them as a filling for stuffed mushrooms. Since Hemp Hearts have a mild, nutty taste, they go great with almost anything!

Simple Side Dish Holiday side dishes don’t need to be complicated to be delicious. Try drizzling veggies like carrots, sweet potato, and parsnips with maple syrup and balsamic vinegar and roasting them in the oven. Then top them with Hemp Hearts for a boost of protein, omegas, and a delicious nutty taste and your side dish is good to go.

Superfood Soups Since Hemp Hearts are packed with 10 grams of plant-based protein in just three tablespoons, they’re perfect for adding a superfood boost to any soup! On a cold day, warm up with a bowl soup or chili topped with our Hemp Hearts or savoury Hemp Heart Toppers.

Energizing Snack If you’re looking for some tasty snacks that will also help you power through your holiday shopping, then whip up some energy bites made with Hemp Hearts. Head to manitobaharvest.com to get our recipe for Peppermint Mocha Bites, they taste like your favourite coffee-shop drink but they’re packed with wholesome ingredients like raw almonds, Hemp Hearts, and medjool dates. Expert tip: pack a couple in your purse to avoid getting hangry while waiting in those long lines at the mall!

Decadent Dessert You can easily add Hemp Hearts to holiday cookies, cakes and other baked goods for a boost of protein and omegas. Our favourite simple dessert (that also doubles as a great holiday gift!) is homemade chocolate bark topped with Hemp Hearts. To make it, melt dark chocolate, spread it evenly over a pan lined with parchment paper and sprinkle it with Hemp Hearts and your other favourite toppings. Then chill it in the fridge for at least 20 minutes, break the chocolate into pieces, and enjoy! For more recipes and inspiration, visit Manitobaharvest.com.




Classic Gingerbread Loaf Ingredients: 2 cups all purpose Bob’s Red Mill 1-2-1 baking flour 2 tsp baking powder 1 tsp baking soda 1/3 cup molasses 2/3 cup coconut sugar 3 free range eggs pinch sea salt 2 tsp ginger powder 1 tsp cinnamon 1 tsp vanilla powder 1 tsp cloves ½ tsp allspice ¾ cup olive oil 1 cup plain pumpkin puree 1 loaf baking tin ½ tsp coconut oil (for greasing the loaf tin) Method: Preheat oven to 350 degrees Fahrenheit In a large bowl add flour, baking powder & soda, coconut sugar, sea salt, ginger powder, cinnamon, vanilla powder, cloves and allspice and mix well. Add in eggs, molasses, olive oil and pumpkin puree and whisk well until smooth and creamy. Grease your loaf tin with parchment and coconut oil. Add mixture and bake for about 45 minutes or until a toothpick comes out clean. Place on a cooling rack and let cool before serving. Makes 1 large loaf.



Ingredients: 1 frozen banana ½ cup coconut cream 1 tsp cinnamon 1 tsp fresh nutmeg

Method: In a blender add all ingredients and blend until smooth. Serves one. Delicious with egg nog or gingerbread energy bites!

Egg Nog Smoothie


Ingredients: 1 frozen banana ½ cup coconut cream ½ fresh pear 1 tsp cinnamon ½ tsp all spice ½ tsp cloves 2 tbsp molasses Method: In a blender add all ingredients and blend until smooth. Serves one. Delicious with egg nog or gingerbread energy bites!

Gingerbread Pear Smoothie


www.spicesanctuary.com @spicesanctuary

Chai, Chai and Chai Again! If you’re looking for a perfect winter drink that you can actually make other things with, Chai is what you need. Chai (whose literal meaning is in fact just tea) is often referred to as spiced tea traditionally drunk in the Indian subcontinent. Recipes are usually passed down from generation to generation so there is never any one chai that will be the same. Typically containing spices that aid digestion (cardamom and ginger), warm the blood to improve circulation (cinnamon), protect us from viruses (black pepper and cloves), the spices used to make Chai are versatile enough to double up as a more exotic alternative to traditional Holiday spices that will see you well into the New Year and even beyond into Valentines Day!


Beetroot Panna Cotta

Serves 4

With all the food overload over the Holidays that is inevitable, this vegan panna cotta makes a really light dessert or palate cleanser. Ingredients ½ beetroot, grated 3 cups water 10 cashews, pre-soaked 3 dates 1 tsp Spice Sanctuary Chai Anytime spice blend 2-3 tbsp agar agar flakes

How to Make 1. In a blender, whizz up the beetroot, cashew, water, dates and spice blend until smooth enough to become your beetroot milk (this recipe is traditionally made using milk). 2. In a pan, bring a little water to boil and add in the agar agar flakes. Simmer and stir until the agar agar is fully dissolved before pouring in the beet milk. 3. Continue stirring on low heat for another 5-10 minutes until the agar is absorbed into the beet milk. Pour into a dish or individual ramekins and refrigerate for at least an hour to set. How to Enjoy Top with any fruit and a drizzle of maple syrup and enjoy cold.


Chai Chocolatini

Serves 2

Perfect for parties and sure to impress your guests, this is a quick vegan and non-alcoholic friendly cocktail! Ingredients Tbsp semi-sweet chocolate chips or vegan chocolate 1 Tbsp water 1 tsp coconut oil Âź tsp Spice Sanctuary Chai Anytime spice blend 2 measures Rum or Vodka (or both!) 400ml of light coconut milk or cream or cashew milk little maple syrup and Spice Sanctuary True Cinnamon for rimming


How to Make 1. Melt the chocolate with the oil. Stir and add the water for a sauce like consistency. Add the spice blend and allow to rest for 10 minutes to let the spices infuse. 2. In a cocktail shaker or jug, mix the alcohol (if using) and cream or milk of your choice over ice) How to Enjoy 1. Pour a little maple syrup on a plate and sprinkle some true cinnamon on another plate. 2. Rim the cocktail glasses with the maple syrup then roll the edge of the glass in the cinnamon to coat the lip. 3. Carefully divide and spoon the chocolate syrup into the bottom of the glasses. 4. Divide the milk and pour into the glasses. Cheers!

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.

www.spicesanctuary.com @spicesanctuary




Molasses Cookies You will need: 1/3 cup vegan butter (Earth Balance or Melt “buttery” sticks), softened 2/3 cup coconut sugar 1 large egg 1/4 cup organic molasses 1 tsp baking soda 1 tsp cinnamon 1 tsp ground ginger 1/2 tsp nutmeg 1/4 tsp cloves 2 cups gluten free flour blend (I used Bob’s Red Mill 1 to 1 baking flour) 1 Tbsp coconut sugar 1 tsp cinnamon

How to prepare: In a stand mixer add the softened vegan “butter and the coconut sugar. Mix well. Add the egg and molasses and mix again, scraping sides of bowl to incorporate all. Add the baking soda and spices and mix. Add the gluten free flour blend and mix again. Beat on low-medium speed until a smooth batter is formed. Place cookie dough into the refrigerator to chill for an hour. Preheat oven to 350 degrees. Line 2 baking pans with parchment paper. Use a small ice cream scoop to scoop out cookie dough onto lined pan. Combine the coconut sugar and cinnamon in a small bowl. Roll each cookie ball into the cinnamon/sugar mixture. Lightly press down each ball with a fork. Bake in oven for 7-8 minutes. Remove and cool.






Hot Golden Turmeric Tea Meal Types: Drink Dietary Preferences: Gluten Free, Kosher, Vegan, Vegetarian

Serves 2

Hot Golden Turmeric Tea recipe features our Botanica’s Golden Mylk with its unique whole food blend of turmeric, dates, coconut, cardamom, ashwagandha, black pepper, and cinnamon. This original tea recipe adds a little something extra to an already delicious drink mix with the addition of honey, extra cinnamon, and coconut cream.

Ingredients 2 cups (1 L) lightly steeped hot black tea 2 tsp (10 mL) Botanica Turmeric Golden Mylk, plus extra 1 tsp (5 mL) honey, plus extra ½ tsp (2 mL) cinnamon 1 cup (250 mL) coconut cream, heated, optional

Directions Combine hot tea, Botanica Turmeric Golden Mylk, honey and cinnamon in a warmed tea pot. Stir to blend. Pour hot tea into mugs and serve with warmed coconut cream, if you wish. Serve hot.


Chilled Golden Mylk Turmeric Smoothie Meal Types: Drink Dietary Preferences: Gluten Free, Kosher, Vegan, Vegetarian

Serves 1

Chilled Golden Mylk Turmeric Smoothie is a delicious way to start your day is with a cool and creamy turmeric smoothie using Botanica’s Golden Mylk. So simple to make. As an added tip, ‌rather than peel and pit a mango, buy a bag of frozen mango chunks. Delicious.

Ingredients 1 cup (250 mL) chilled almond milk 1 small banana, sliced 1 small mango, diced 1 tbsp (15 mL) coconut oil, melted 1 tsp (5 mL) Botanica Turmeric Golden Mylk, plus extra 1 tsp (5 mL) gingerroot paste 1 tsp (5 mL) chia seeds, plus extra 2 ice cubes

Directions Combine smoothie ingredients in a high-speed blender and whirl until creamy. Pour into a glass and sprinkle with a few pinches of added Botanica Turmeric Golden Mylk and chia seeds. Serve immediately.


Dr. Negin Misaghi, ND Is turmeric the cure-all it has been made out to be? A spice used traditionally for culinary and medicinal purposes for centuries is now just beginning to be understood by the scientific community. Yet, as researchers themselves have voiced; “how a single agent can possess [such] diverse effects has been an enigma over the years” (1). Research and tradition aside, the question for most of us becomes, what exactly is this cure-all spice good for and how can I harness its medicinal benefits?

Here are 9 benefits and ways of incorporating turmeric into your diet: 1. Potent Antioxidant Let’s start with the most basic and potentially easiest day to day route of introduction. Turmeric as a potent antioxidant has been shown to make meats and heated oils safer. How? Any time a food item is heated, lipid peroxidation renders the good (unsaturated) fats into trans (unhealthy & damaging) fats. Turmeric has been shown to protect against that (2,3)! So dash a pinch or two of turmeric whenever heating oils and meat! 2. Fountain of Youth With its all-encompassing benefits, if there was a superfood (and I don’t use this term lightly) turmeric would be it. Okinawa, known as the Longevity Island, is home to the world’s highest known concentration of centenarians. Among other health-boosting lifestyle factors, Okinawans drink copious amounts of turmeric tea daily. Scroll down for the recipe.


3. Learning & Memory Further to the above, if you suffer from poor memory -especially during times of high stressturmeric can help! Animal studies have found turmeric treatment with regular powdered supplement and a fermented turmeric product, to significantly reduce stress hormone levels while causing an improvement in learning and memory (4,5). 4. Anti-inflammatory Medicinally, turmeric’s ability to prevent and help manage chronic diseases including heart disease, Irritable bowel disease, arthritis and inflammatory skin conditions including psoriasis and lupus comes down to its potent anti-inflammatory properties -one of turmeric’s most well-known properties! 5. Improves Insulin Function An extension of turmeric’s anti-inflammatory properties is protection against damage caused by Diabetes –nerve and blood vessel damage in the eyes, extremities and kidneys (7). Moreover, curcumin has been shown to improve insulin function and found to be protective of pancreatic cells -that secrete insulin- in animal studies (6,7). 6. Protection Against DNA Damage I’m sure you’ve all heard the recent health news of certain rice products containing toxic levels of arsenic. The question of why and how arsenic is found in rice aside, consumption of turmeric has been found to be protective against DNA damage in chronically arsenic-exposed populations (8). So have your rice and eat it too –with turmeric! J 7. Arthritis Relief As a powerful anti-inflammatory agent, it is no wonder turmeric has such profound effects on all forms of inflammatory joint conditions (osteoarthritis and rheumatoid arthritis). Moreover, turmeric has been found to turn off genes whose protein products cause damage to joints and may even prevent against bone loss as found in animal studies (9). 8. Digestive Aid & Liver Support In the West, turmeric has found great reputation as a powerful anti-oxidant and anti-inflammatory agent. If you were to ask an Ayurvedic Medicine Practitioner, on the other hand, they’d tell you that turmeric has traditionally been used as a digestive aid and liver support. From a Western Medicine perspective, these benefits can be attributed to turmeric’s ability to improve gallbladder function, prevent gallstone formation and protection against liver damage caused by pharmaceutical agents. However, due to these same actions, turmeric can cause significant gallbladder contraction which may be painful in active bile duct obstruction or gallstones.


9. Three Easy Ways of Incorporating Turmeric Into Your Diet: Turmeric is a root, sold whole or ground up. You can use it to cook with, sprinkle it on food, or buy it in capsules. Due to the above-mentioned potential for aggravation of gallbladder obstruction, you may want to consult with your healthcare provider before starting on a supplemental form of turmeric. The gradual introduction of turmeric in the kitchen, however, would be a great safe start! Amounts under 1tsp a day are generally considered safe and should not pose a health risk. Here are some suggestions for your culinary uses: 1. Tea – Turmeric Thai Foamed Tea. 2. Use in soups, stews, stir-fries, rice, dressings, marinates and even smoothies! It adds flavor and colour while preventing against the damaging oxidation processes that are a natural part of the cooking process. Where and when possible combine with black pepper as studies show a highly synergistic effect between the two. 3. Use as a Food colouring agent; our environments are toxic enough and so eliminating further toxic load by staying clear of artificial colouring agents is a plus especially for our young ones whose systems of detoxification are still immature while their love of all things colourful can present a problem! Add it to their favourite cupcake recipe or their homemade popsicles for a pop of happy yellow! Although the medicinal qualities of turmeric described above are not a complete listing, it is sufficient credit to turmeric’s all-encompassing health properties benefiting almost every system in the body. Also, as a mild-tasting and inexpensive spice, adding this powerful plant to your diet is one of the best things you can do for your health long-term.

For a full list of references, more information and recipes please visit www.botanicahealth.com



Bone broth is all the rave right now, and for good reason! This traditional food was historically made by just about every culture in the world- it’s what our ancestors (cavemen) lived on! The nutritional properties of this liquid gold are endless, which is why I’m thrilled to see the everfast-paced Western world re-embrace and adopt this simple, slow-food movement as a part of their daily lives. After all, health is wealth. While there are many ways to make this delicious, nutritious, and gut-friendly food, I prefer to make mine with integrity, and with the intention for healing.

Here are the ways that make my bone broth special: 1. Always Local, Organic, and Free-Range I use only local ingredients, which not only ensures the utmost freshness, but the use of biodynamic food from our local land also helps to keep our bodies and immune systems healthy. This is because we are getting what our bodies need directly from our natural and local environment. Certified organic ingredients mean that the food used in my bone broth is clean, and free of pesticides, herbicides, anti-biotics, artificial hormones and any other nasty chemicals, and that this standard of quality is ensured through inspection by a regulated certifying body. Also, organic methods help to preserve Mother Nature. Free-Range means that animals are raised humanely, being able to bask in the sun, consume their natural diets, and are free to roam the fields, producing healthier, happier animals!

2. Low and Slow Using the same method that our ancestors used, I make my broth low and slow, using gentle heat and the provision of time to gently release the nutrients from the bone into the broth. This slow cooking method provides assurance that the gorgeous collagen, nutrients and minerals are not denatured in the cooking process.

3. Onion-Free! Low FODMAP and onion sensitive humans, rejoice! Many people suffering from severe digestive issues cannot handle the sulfuric compounds found in onion, and because I make my products with the intention for healing, my poultry broths - chicken and turkey - are both onion-free! Which means that they are also pet-friendly. ď Š

4. High-Concentration I like a highly-mineralized, nutritionally dense, and flavor-FULL broth, so I make my bone broth with a 1:1 ratio- 1 pound of bone per 1 litre of water. This simply means you get more nourishment, and flavor per cup!


5. BPA-Free & Cold Fill I use high quality, BPA free containers, and never hot fill. My broth is reduced and concentrated, adding in cold water at the end of the cooking process to reach that 1:1 ratio (see #4 above), to ensure that the broth is cooled before the packaging begins!

6. Made with High-Vibes Need I say more?

People always ask me, “what do I do with my bone broth when I get it home?� The answer is simple- Use it however you like! Below is a list of some of my favorite ways to enjoy bone broth!

1. Sip from a mug If I have overindulged, or just need a light, snack, I will heat up a cup or 2 of High-Vibe broth and sip it for breakfast, lunch, dinner, or an in-between (or midnight) snack. Stirring in some organic coconut oil, or cultured, grass-fed butter for some healthy fat is also divine!

2. Use as a base for your favorite soup, stew, chili, curry or gravy Bone broth can and should be used as a replacement for any recipe calling for broth, stock or reconstituted bouillon. Think beef barley, homemade chicken noodle soup, French onion, lentil, split pea, minestrone, pho, wonton soup, Thai coconut curries, thickened for a stir fry sauce, meat or veggie chilis, slow simmered stews, shepherds pie, pot pies, or a big ol’ bowl of serving gravy for the dinner table, Yum!


3. Mashed into potatoes, sweet potatoes, yams or carrots- or try a combo Want to add a nutritional punch to your mashed starches? Replace dairy with bone broth.

4. Boil your rice or quinoa with it Replace water with High-Vibe bone broth for mineral and protein infused grains!

5. Babies love this stuff You know when you see babies sucking on rocks or eating dirt? It’s because they’re intuitively searching for minerals in their diet. Use any of the methods above to get this nourishing goodness into your babes to keep their immune and digestive systems happy, healthy, and to help reinforce formation of bone, hair, teeth, nails, and connective tissues alike. Warm in a sippy cup, mash into foods, smoothies, oatmeal, or freeze into cubes and place in mesh teething bags to help reduce inflammation.

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.



Do you have cold hands and cold feet? Do you have difficulty losing weight? Do you experience constipation? Do you have dry skin or brittle nails? If you are experiencing any of these symptoms, your thyroid may be out of balance. The thyroid is a butterfly shaped gland on the neck which is the master metabolic regulator of the body and it does this by controlling the temperature of the body. Every biochemical process in every cell in your body needs to function at a certain temperature, if the temperature is off by even a slight amount then this can slow down or speed up the metabolism in the body. When the temperature is lower than normal, this is called hypothyroidism and leads to a slow down of metabolism seen as cold intolerance, constipation, dry skin and hair, difficulty losing weight or weight gain, fatigue, headaches, depression, infertility, low libido, hair loss, sluggishness, mood swings and low body temperature in general. When the temperature is higher than normal, this is called hyperthyroidism, when the metabolism is fast, you have difficulty keeping weight on. Often people hear this and say, that sounds great, but the problem is that you have breakdown of tissues including organs and muscles, anxiety, insomnia, loose stools, nervousness, sweating, palpitations, hyperactivity, eye disorders.

FIVE causes of thyroid dysfunction: 1. Nutrient Deficiencies: The enzyme that converts inactive T4 to active T3 needs zinc, selenium, B6 and B12. For the thyroid gland to make thyroid hormones there must be adequate iodine in the body. If there are not adequate amounts of these minerals and nutrients in the body, then this will affect the proper functioning of the thyroid. 2. Heavy Metal Toxicity: Heavy metals in the body from dental amalgams, cigarette smoke, cosmetics, tattoos, can interfere with the conversion of T4 to T3. 3. Liver Congestion: The liver is where the hormones are metabolized. If the liver is congested with toxins and not functioning optimally, then it is unable to effectively make hormones, including thyroid hormones.


4. Adrenal Dysfunction: The thyroid and adrenals work really closely together. If the adrenal function is challenged, then the thyroid will act as its back up plan and this will deplete thyroid function. Proper adrenal gland function is necessary to convert T4 to T3. 5. Toxic Overload: Certain medications including the birth control pill, hormone replacement therapy, beta-blockers, chemotherapy agents will interfere in proper thyroid function. Hormone Disrupting Chemicals such as bisphenol A, phthalates, pesticides, xenoestrogens can cause toxic damage to thyroid hormone receptors. One of the easiest way to access if your thyroid is functioning properly is to check your body temperature. Your oral body temperature should be between 37.0-37.3°C (98.899.2°F). Check this for 3 days in a row. If your body temperature falls outside of this range, then you may have thyroid issues. This is best approached from a comprehensive, naturopathic assessment that looks at the body from a functional, biochemical perspective and takes into consideration body temperature, comprehensive lab results and clinical presentation. The doctors at Advanced Naturopathic Medical Centre will be able to help you in accessing your thyroid function and treat the underlying imbalances.

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.



A content creator and mindful beauty advocate with a passion for holistic health, wellness and all things beautiful, Kelsey develops original, eye-catching and thought provoking content for her clients. Find her on instagram @kelseyschiavon www.foundedinbeauty.com


As we enter into one of the busiest times of the year, it’s easy for self-care to fall to the wayside. Work is full on, social commitments are around every corner and we’re heading straight into the thick of the holiday season. That stress doesn’t do any good though and chronically high, unmanaged stress levels can manifest in a number of different ways - think mood swings, anxiety, poor digestion, weight gain and various skin issues.

Although it may not seem obvious, one of my favourite ways to encourage skin health (and thus, overall health) is with a consistent practice of mindfulness. One of my favourite ways to invite mindfulness into my life is to slow down, breathe and self-care with a long, indulgent bath. The ritual of bathing helps to cleanse body and mind and creates space to release any negative emotions we may be holding onto and it always amazes me what kind of thoughts and feelings surface that I otherwise might just ignore.

When I personally talk about self-care, I always start with the skin because it’s often a visible representation of what’s going on inside of the body. Dull, dry, flakey skin is often connected to high stress levels, oily, acneic complexions can be attributed to poor digestive health and red, irritated complexions are often linked to systemic inflammation.

For me, a long, restorative bath is a mindful, unhurried ritual that stimulates the senses - think the aroma of the essential oils, the temperature of the water, and the sight of beautiful botanicals floating in the water. In a society that loves to glamourize ‘busy’, it’s an often overlooked practice, but one that creates a perfect opportunity to check in, reconnect and relax.


I’m sharing an easy, indulgent and totally luxurious bath soak and highly encourage you to give it a try. It’s a nourishing skin treat made with coconut milk powder, Epsom salts, lemon balm and pure essential oils that helps to balance the nervous system and nourish the skin you’re in.


Ingredients: 2 cups Epsom salts (a wonderful source of magnesium that can help manage stress levels) ½ cup coconut milk powder (a nourishing treat to help soothe dry skin – you can also sub for anti-inflammatory oat flour) ½ cup dried lemon balm (an anti-stress herb, lemon balm is a wonderful tonic for the nervous system) 2 tbsp almond oil oil (a light-weight oil, high in vitamin E to help nourish the skin) 1 tbsp jojoba oil (an easily absorbable liquid wax similar to our skin’s own sebum) 15 drops orange essential oil (an uplifting citrus that improves mood without being overly stimulating like other citrus oils) 10 drops cedarwood essential oil (a grounding tree oil that calms the nervous system and improves confidence) 5 drops patchouli essential oil (a grounding, anxiety busting oil that helps nourish dry skin) Directions: Add Epsom salts, coconut powder and lemon balm together in a large bowl and mix well Add almond oil, jojoba oil and essential oils and mix thoroughly with dry ingredients Carve out 20 minutes, light a few candles and a stick of palo santo, add your bath soak to warm water – and breathe. Clear your mind, focus on the moment, and enjoy these cherished few moments of self-care. xx


Research. I love scientific research. Not blogs or opinions, but cold hard facts and truths. With this knowledge I make informed decisions and have more confidence in pursuing something that has the scientific rigour to back it up. That’s why it kills me that even though there is a large amount of research highlighting the benefits of strength training for women’s health, there are still many women hesitant to pick up a barbell and pump some iron. This article is to explore why this may be.

Barrier #1 - Fear I often meet women who have a fear in regards to strength training. Often it is a fear of getting bulky or looking man-ish. Unless you are lifting for several hours each day, multiple times per week with a huge caloric surplus (and maybe some steroids thrown into the mix) this isn’t a justified reality. The point is, unless your goal is to get big and muscular, you probably are not going to get big and muscular. Heck, I wish I could just pick up a dumbbell and instantly get jacked...

Another fear is getting injured, or being too sore. Science shows (repeatedly by the way) that strength training makes your body more robust and resilient to external forces. This robustness will keep you injury free and allow you to do more with your body. Crippling full body pain isn’t recommended, but localized soreness or an overall fatigue is perfectly normal. This is your body adapting to your training, and with time and consistency in the gym this soreness becomes very manageable.

Barrier #2 - Lack of knowledge or misinformation. Women should not lift more than 3 pounds! Sounds ridiculous right? Well this advice was given to women by a very famous celebrity trainer. Just for fun, here are some things that are heavier than 3lbs; babies, groceries, your purse, puppies, and most things in general. Hmm maybe that advice is silly and distorts women’s views on what they can actually accomplish. You aren’t flowers ladies…don’t train like one.


Misinformation like this can lead to barrier #1; without having proper information women can feel embarrassed and silly lifting weights, or actually become fearful of going into a weight room. Educating yourself thoroughly on how to strength train properly will help. Hiring an educated and experienced coach helps more. The problem is that social media and famous people are telling you what to do, without the appropriate back up to make such claims. The fitness industry idolizes aesthetics, meaning that women now prioritize looks over function. Don’t get me wrong, there is nothing wrong with having the goal of looking good, but it cannot be at the expense of improving your body’s ability to work properly. This industry also loves to make money. There’s a new fad diet or revolutionary training plans coming out every month, boasting it is supported by ‘science’ and is superior to everything else before it…Shake Weight anyone? But unless you know better, or spend countless hours researching, it is nearly impossible to know if something is beneficial, a waste of time, or downright counterproductive.

Barrier #3 - How is this Relevant to me? In today’s fast paced society, people hate wasting time. The last place they would want to waste time is with their training, especially because most people only have a few hours per week to workout. People will then only do what they think will yield the desired result, or what they are told to do by clever marketing. Particularly if the goal is to lose weight, women will tend to prioritize cardio

over weight training, not understanding the relevance it has with their weight loss goals. They then miss a massive part of a well-rounded training program, potentially leading to less than desired results or eventual injury. Especially if they are fearful of strength training or misunderstand the benefits. A good trainer’s job is to show them how important strength training can be for both weight loss and quality of life.

Part 2 of this series will shed light on the benefits of strength training and why it is incredibly beneficial to every woman, no matter their goal. ------------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 scotch…neat.


In 2002 Alain MĂŠnard, microbiologist, co-founded The Green Beaver Company with his wife and biochemist, Karen Clark. They left the pharmaceutical and pesticides behind to create natural and healthy products. Alain regularly lectures on potential risks to the health and environmental risks associated with toxic substances in personal care products. It all started with a baby



With their baby on the way and knowing about the harmful chemicals found in conventional baby bath products, they decided to do something about it. They left their former scientist careers to develop healthy natural products for the whole family. The Green Beaver Company... The natural difference Our mission: To help people minimize the amount of toxic chemicals they expose themselves to and consequently release in our environment. At Green Beaver, we don’t use any synthetic substitutes in our products. For example, we use natural vitamin E instead of chemically engineered vitamin E. Although this would reduce costs and increase profitability, it is simply not what we believe in. Instead, we believe in using “green tech” ingredients. These are natural ingredients that perform like synthetic ingredients, but without any of the toxins. We also don’t believe in animal testing or in slaughtering animals for production. Everything we make is vegan-friendly, except for our lip balms that contain organic beeswax from Dan and Nina’s Hockley Valley Honey Farm. Lastly, we believe in making products that can be safely used by everyone. Simply put, our philosophy is that healthy and happy is the best way to live, and that’s what we intend to do. Interested in learning more? Stop by our factory! We have an open-door policy because we have nothing to hide. Being a Canadian company, we are far too familiar with harsh winters! That is why we have come up with a wonderful line that is dedicated to the treatment of dry itchy skin. This line is formulated using Canadian grown Labrador tea, known for centuries to soothe itchy skin, and creamy Shea butter, which is often used to remedy dry skin and to help protect the skin’s natural oils. Incredibly nourishing and moisturizing, this entire line is certified organic and scent free, making it the ideal companion for those who have ultra-gentle skin. Our Boreal Body Lotion is specially formulated to replenish dry skin caused by harsh Canadian winters. Enjoy silky soft skin all winter long by using this all-natural cream for maximum relief. Harsh weather can leave your skin feeling tight and dry. Now, you can replenish your skin with our specially formulated Boreal Face Cream. Enriched by cocoa and Shea butter for maximum nourishment and hydration, it will leave your skin feeling soft and smooth all winter long. Naturally suitable for sensitive skin. Our Boreal Lip Balm is specially formulated to protect red, dry lips caused by arctic winds. Enriched with moisturizing organic Shea butter and skin-healing Canadiangrown Labrador tea, this balm provides soothing comfort throughout the winter season. Unflavoured so you won’t lick your lips dry again!






Turmeric Spice Crackers You will need: 1 1/4 cup gluten free flour (I used Bob’s Red Mill 1 to 1 flour blend) 1/4 cup melted coconut oil 1/2 cup water 1/4 cup white chia seeds 1 tsp turmeric 1 Tbsp Za’atar seasoning Gluten free flour for sprinkling on dough for rolling.

How to prepare: Preheat the oven to 350 degrees. Cut out a piece of parchment the size of your cookie sheet. Add the dry ingredients to the stand mixer. On low speed add the coconut oil and the water and mix well. Remove the dough and place on the parchment paper. Sprinkle a bit of gluten free flour on the dough so that you can work it while you roll it out. Roll until the cracker dough is about 1/8 inch thick. You can use a knife to cut the dough into cracker squares or use a pastry wheel. Place the parchment onto the cookie sheet. You can sprinkle sea salt on the crackers before baking. Bake in the oven for 15-18 minutes. Remove and cool.




www.spicesanctuary.com @spicesanctuary

Sweet Heart Chocolate Ice–Cream Made with sweet potatoes (yes you read right!), this is the perfect way to get more veggies into your kids and to share with your sweetheart too! Known for heart health, the sweet potato is so well hidden so all you enjoy is a creamy spiced chocolate flavour! 1 medium sweet potato, cooked, peeled and mashed 400 ml light coconut milk 1 tsp Spice Sanctuary Chai Anytime spice blend 2 Tbsp maple syrup ½ Cup semi-sweet chocolate chips or 100g plain chocolate

How to Make 1.Melt the chocolate before adding into a blender, together with the sweet potato, coconut milk, maple syrup and chai spice blend. Blend on high power until smooth and all ingredients are well combined. 2. Pour into a freezer safe container and freeze for an hour before churning and mixing it up again. Repeat another couple of times.

How to Enjoy Defrost at room temperature for 15-30 minutes before serving (it is easier to freeze the ice-cream in smaller containers ). Scoop some over strawberries or your favourite pie or just enjoy as is!






Peanut Butter Oat Cookies You will need: 3 Tbsp vegan butter (use Earth Balance or Melt “buttery” sticks ), softened 1 large egg 1/4 cup coconut sugar 1/2 tsp baking soda 1/4 tsp vanilla extract 1/3 cup peanut butter 3 Tbsp non-contaminated GF oats) 1/4 cup + 3 Tbsp gluten free flour ( I used Bob’s Red Mill 1 to 1 baking flour) Finely chopped peanuts No sugar jam

How to prepare: Preheat oven to 325 degrees. Line 2 cookie sheets with parchment paper. In a stand mixer combine the coconut sugar with the softened vegan “butter”. Add the egg and mix again, scraping sides of bowl to incorporate all. Add the peanut butter and mix on low speed. Add the rest of the ingredients and mix until blended. Use an ice cream scoop to drop batter onto the lined cookie sheet. Lightly press down each cookie ball. Sprinkle a bit of chopped peanuts on the top. Bake for 12-15 minutes. Remove and cool. Once cool spoon a bit of no-sugar added jam to the top of each cookie!


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...




CHOCOLATE STRAWBERRY LOVE BALLS Here’s a perfect healthy Valentine’s Day treat. These gems consist of soft chocolate dough filled with strawberry chia jam, dipped in dark chocolate and sprinkled with goji berries. Don’t be intimidated by the long looking procedure for these balls, they’re actually quite easy and straight forward to make. Makes 14

Strawberry Jam

1 very full cup frozen strawberries* 1 1/2 tablespoons goji berries 4 drops of stevia 1 tablespoon melted coconut oil 1 tablespoon + 1 teaspoon chia seed

Thaw the strawberries. Mash them in a bowl and add the goji berries, stevia and coconut oil. Make sure the mixture is room temperature at this point or the coconut oil will harden and clump. Stir in the chia seeds. Let me jam sit on the counter for several hours, stirring occasionally to prevent the chia from clumping. Transfer to the fridge at let sit at least 8 hours to thicken. Once the jam has thickened, let it chill in the freezer while making the dough. You want it to be semi frozen for easy of getting it into the dough. *It’s important for the strawberries to be frozen so that they can thaw and create enough liquid to let the chia absorb it.

Chocolate Dough

1 cup walnuts 1/2 cup lightly packed almond pulp* 1/2 cup pitted packed dates - finely chopped 3 tablespoons cacao powder, or more if desired 1/2 teaspoon vanilla bean powder or vanilla extract

Grind the walnuts down to crumbs in a food processor. DO NOT over process or they will become oily. Add all remaining ingredients and process until a smooth dough is achieved. Its important that the dates are chopped finely so that you don’t have to over process the dough. Take 1 tablespoon of dough and roll it into balls. Use your finger to make a deep indent that the jam fill fit into. Scoop 1/2 teaspoon semi frozen jam into each indent and close the dough up around it, making sure its sealed (use a bit of extra dough to patch it up if needed), and then roll into a ball (the dough is pliable so it rolls easily). Chill in the fridge/freezer while making the chocolate. *leftover from making almond milk. I like to keep it in the freezer for recipes like this.

Dark Chocolate

1/4 cup melted coconut oil 3 - 3 1/2 tablespoons agave, maple syrup, or coconut nectar 1/4 cup cacao powder

Add the coconut oil and sweetener into a bowl. Sift in the cacao powder. Whisk all together. Dip half of each ball into the chocolate mixture. Turn it over (so that the chocolate is now on the top) and set it on a parchment paper lined tray. Sprinkle with powdered or whole goji berries*. *Powder the goji berries in a coffee grinder



RAW VEGAN CHOCOLATE CHEESECAKE This cake is for the chocolate lover! Rich, creamy chocolate filling on a chewy nut crust topped with crunchy coconut bits and chocolate drizzle. I love it with a scoop of dairy free vanilla ice cream.

CRUST

1 1/2 cups almonds 2/3 - 3/4 cup raisins 1/4 cup shredded coconut 1 teaspoon water

Grind the almonds and coconut into flour in a food processor. Add the raisins and continue grinding until broken down. Add the water. Grind briefly to incorporate. Add another 1/2 - 1 teaspoon water if needed to keep the mixture held together when pressed in your hand. Press evenly into the bottom of an 8� spring form pan.

Filling

2 cups cashews 2/3 cup maple syrup 1 cup water 1/2 - 2/3 cup cacao powder 1 tablespoon pure vanilla extract 1/8 teaspoon salt 1/3 cup melted coconut oil 1/4 cup melted coconut butter 2-3 drops stevia, optional

Blend the cashews, maple, water, vanilla and salt until smooth and creamy in a high speed blender. Add the coconut oil, butter and cacao powder. Blend to incorporate. Taste and add a few drops stevia if desired. Pour over the crust and set in the freezer for 5-6 hours and then in the fridge for 8-12 hours.

Coconut Crunch Topping 6 tablespoons shredded coconut 2 teaspoons melted coconut butter 1 tablespoon melted coconut oil

Chocolate Drizzle

Stir all ingredients together in a bowl. Set in the fridge or freezer to firm up, 10-20 minutes. Break into pieces with your hands. Arrange over the set cheesecake.

2 tablespoons each: coconut nectar, cacao powder, melted coconut oil 1-2 teaspoons hot water Whisk until the mixture is smooth and glossy.



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