When your nutrition is on point, you feel like a mythical beast

Green smoothies - rocket fuel in a glass

Garlic dressing - the tasty way to fight infection

Homemade chocolate - life is just better with chocolate

Gently roasted nuts - preserve the good fats

Turmeric paste & Golden milk - anti-inflammatory gold

Hydrating elixir - refresh yourself!

* I will keep experimenting in my kitchen and when I get a winner I’ll post it here! Next up… nut cheeses.


Green smoothie girl

Future world leader

Ever made a green smoothie that was mostly veggies? Not sure if you can choke one down? Ne'er fret. I have smoothie recipes to help you dip your toe in until you can't imagine life without them. They are also an amazing way to get more veggies into your kids.

Your smoothies will be smoother if you have a great blender and it makes prepping the veggies easier because you don't have to chop too much. If your blender struggles, chop everything up into smaller pieces.

Let's start with the basics.

This recipe makes 5 cups, enough for two people or for you to have two servings. Ideally, you should make a fresh smoothie daily—or at least every other day. Once veggies are crushed they start to lose their nutrients and vitality.

The basic green smoothie is not sweet. You can increase the sweetness by substituting the apple with either half a banana or 1 cup of frozen pineapple or mango. This recipe is also not an exact science! Experiment!

If you're making this for someone who won't drink anything resembling mud, omit the kale and just use fresh greens such as spinach and lettuce. The really dark greens will make your smoothie murky (but still delicious).

Basic green smoothie recipe


2 cups (500 ml.) water

2 cups fresh, light-green leaves such as romaine lettuce (about two large handfuls)

1 cup of dark greens such as kale or spinach (can be frozen)

½ peeled cucumber, sliced (about 1 cup)

1 green apple, peeled, seeded, and sliced (about 1 cup)

1 cup celery, roughly chopped (two stalks)

1/8–1/4 cup fresh lemon juice (half a lemon)


The making:

1. Blend the water and all greens together until creamy.

2. Add the cucumber, apple, celery, and lemon. Blend again to a smooth consistency. 

Voila. Expect to feel supersonic and bionic.


Garlic dressing

Ward off infection and vampires

The health benefits of garlic cannot be underestimated. To use it medicinally, take it raw, either swallowed in slivers like a pill, or tossed into your warm foods at the very last minute. I like to use it in a dressing myself, and here's my favorite. 

Makes 1½ cups

  • 1 cup (235 ml.) olive oil

  • ¼ cup (60 ml.) balsamic vinegar (or white wine, apple cider, or coconut vinegar)

  • 2 tablespoons fresh lemon juice (one whole lemon)

  • 1 teaspoon of honey

  • 1 tablespoon of Dijon mustard

  • 1 clove garlic (two if you are feeling run down or infected)

  • ¼ teaspoon of sea salt or Himalayan salt

  • ¼ teaspoon of Italian spice blend

1. Crush or finely chop the garlic, and leave to the side for twenty minutes. This gives the enzymes time to produce allicin and thiosulfinates, aka “garlic superpowers.”

2. Blend together all other ingredients, and stir in the garlic at the end. If you use a hand blender it will become creamy in texture. To keep the dressing more on the oily side, whisk with a fork instead.


Homemade chocolates

A recent chocolate extravaganza!

A recent chocolate extravaganza!


I started making my own chocolate years ago. It is simple. So simple your four year old can do it. In a nutshell, it has five ingredients and no heat. This is a basic chocolate candy recipe. In the next variation, we will add heavier nut butters and the stove, which gives a richer mouth feel to the chocolate. Finally, we'll discuss what to dip in your homemade chocolate!

If you want to use this recipe as a cake frosting, put it in the fridge instead of the freezer. Cool for at least three hours. Frost your also cooled cake just before serving. 

Besides the ingredients for the chocolates, you'll need them to harden on or in something in the freezer. You can buy silicon candy trays for different shapes, such as hearts and squares. For dipped nuts and fruit, freeze on a silicon mat, or use a cookie sheet covered first with parchment or wax paper so the chocolates don't stick. Muffin tins also work and benefit from being lined. 

These have no stabilizers so when they go from the freezer to room temperature, they have a small window of holding their gorgeous shapes. In other words, eat right away!

Basic Homemade Chocolate

Makes 26 pieces


  • ½ cup (100 g.) coconut oil at room temperature

  • ½ cup (50 g.) cacao (cocoa) powder

  • ¼ cup (30 ml.) maple syrup

  • 1 teaspoon vanilla

  • ¼ teaspoon sea salt

1. Cream the coconut oil and cacao together using a spatula. 

2. Blend in half the maple syrup; then add vanilla, cinnamon, and salt.

3. Taste. Add more maple syrup until you reach the sweetness you like.

4. PLAY! Now you add all the stuff you love. Here are some suggestions...

You could...

Roll your chocolate in coconut flakes, add in slivered almonds, sprinkle the top with seeds, slather it on macadamia nuts, add in chili peppers, add espresso powder, coat espresso beans, dip raw or roasted nuts, dip fruits like strawberries, bananas, peaches, apples, oranges, lemon peel, perhaps dip in a corner of a ginger chunk, sprinkle it with jimmies, or lavender flowers, or add mint extract, orange extract, coconut extract, rose water... 

Anything that's good with chocolate is good.

5. Fill your candy trays or cookie sheet with your chocolate creations and place in the freezer until hardened.

Peanut butter cup

Use any nut or seed spread you like. I'm using the generic peanut as an example.

Make a peanut butter cup by filling a third of the mold (or a muffin tin with a liner) with the chocolate and freeze until hard. Add a middle third of peanut butter and freeze until hard. Put on the last third, making the chocolate lid and freeze until hard! Voila!

Basic Chocolate But More Fudgeful. 

This recipe has a more familiar 'mouth-feel' for chocolate as it is richer. You'll need a small saucepan with simmering water and a glass or steel bowl that sits either just inside the saucepan rim or on top. This is what's called a Bain-marie, or a heated bath. You do this to melt the ingredients together gently and not on direct flame. 

Basic ingredients

  • ¼ cup (100 g.) coconut oil at room temperature

  • ¼ cup (100 g.) coconut butter

  • ½ cup (50 g.) cacao (cocoa) powder

  • ¼ cup (30 ml.) maple syrup

  • ½ cup almond butter

  • 1 teaspoon vanilla

  • ¼ teaspoon sea salt

1. Using a small saucepan with simmering water and a larger bowl for the ingredients, add together the coconut oil, coconut butter and cacao powder. Stir with a whisk or fork until smooth.

2. Add half of the maple syrup, and all the vanilla and sea salt, stirring until smooth.

3. Taste test. The almond butter will add some sweetness so you might not need maple syrup. 

4. Stir in the almond butter until smooth. Taste again. Add more maple syrup if needed.

5. PLAY! Add stuff, dip, roll, smother, slather, etc. Then freeze, then serve, then receive rave admiration from your loved ones, and enjoy!

Joyful coconut almond squares

Make the recipe above (Basic Chocolate But More Fudgeful) and add the following steps. 

You will also need 1 cup of shredded coconut and ½ cup (50 g.) of slivered almonds. Either hold back some of the slivered almonds for decoration or use whole almonds.

1. Stir in half of the coconut - ½ cup (50 g.) of shredded coconut and all the slivered almonds.

2. Line a container with paper and scoop in the mixture. Spread as evenly as possible, and get into the corners. Sprinkle the top with the rest of the coconut and freeze for fifteen minutes.

3. Remove from freezer and still in the container, cut the chocolate into the size squares you want. Do this while it's fudgy and not rock hard. 

4. Decorate with a slivered or whole almonds. Freeze until ready to serve.

Buzzy chocolate

Make the Basic Chocolate But More Fudgeful recipe. Stir in 1 teaspoon of instant espresso powder. You can add more if you really want the coffee flavor. Place in the freezer until semi-hard, remove, cut into squares in the container and decorate the tops with espresso beans or nuts. Place back in freezer to fully harden. 

Below is a gallery of different photos when my chef friend Tracy and I had a chocolate making party!



Gently roasted nuts

Keep the good fats!

Roasting raw nuts at a relatively low temperature (no higher than 300ºF, or 150ºC) for a short time will not significantly reduce their nutrients.

Gently Roasted Nuts - Sweet

Makes 2 cups

  • 2 cups (300 g.) raw nuts of your choice

  • 3 tablespoons (40 g.) coconut oil or butter

  • 1 tablespoon honey

  • 2 teaspoons vanilla

  • ¼ teaspoon sea salt or Himalayan salt

  • 1 teaspoon cinnamon

1. Preheat oven to 300ºF (150ºC)

2. Melt the oil or butter, and stir in the other ingredients until fully blended.

3. Place nuts in a large bowl and pour the liquid over it. Stir until all nuts are covered.

4. Spread coated nuts, trying to keep them from lumping together. Use one or two baking sheets, ideally covered in parchment or waxed paper or a silicon mat.

5. Roast for 10 minutes, then stir. Space the nuts out again. 

6. Roast for remaining 10 minutes, remove from oven, stir, and let cool.

7. Store in an air-tight container.

Gently Roasted Nuts - Savory

The process is the same as the sweet nut recipe above—only the spices are different.

Makes 2 cups

  • 2 cups (300 g.) raw nuts of your choice

  • 3 tablespoons of butter (or vegetable oil if you are dairy free)

  • 1 teaspoon paprika (try smoked paprika sometime)

  • 1 teaspoon cayenne pepper

  • 1 teaspoon Italian blend seasoning

  • ½ teaspoon salt

  • ½ teaspoon garlic powder

  • ½ teaspoon onion powder

1. Preheat oven to 300ºF (150ºC)

2. Melt the butter and stir in all the spices.

3. Place nuts in a large bowl and pour the liquid over it. Stir until all nuts are covered.

4. Spread coated nuts onto a baking sheet. Give them each a little space.

5. Roast for 10 minutes, then stir.

6. Roast for remaining 10 minutes, remove from oven, stir, and let cool.

7. Store in an air-tight container.


Turmeric paste and Golden Milk

So good and so good for you!

Curcumin, the yellow pigment of the turmeric root, has antioxidant, anti-inflammatory, antibacterial, antiviral, antifungal, and anticancer properties. Be careful when working with turmeric; the bright yellow color will stain.

First you make a paste out of turmeric, black pepper, and water. The black pepper robustly enhances the powerful properties of the turmeric, so don’t skip it. The paste can be used to stir into the Spicy Golden Milk and is also delicious stirred into rice, veggies, or other savory dishes. Some folks swear the milk helps them sleep. Give it a go!

Turmeric Paste

Makes ½ cup of paste

  • ¼ cup (30 g.) powdered turmeric

  • ½ teaspoon ground black pepper

  • ½ – ¾ cup (120.–180 ml.) water

1. Mix the turmeric, pepper, and water in a pan over medium heat, stirring frequently and adding a little more water if it gets too dry. I live in an arid climate so I need the higher measure of water.

2. Cook for seven minutes.

3. Let the paste cool; store in a glass container in the fridge. It will stay potent for about two weeks.

Spicy Golden Milk

Makes 2 cups, or one large mug

  • 2 cups milk (coconut, hemp, almond, rice, oat, cow, goat)

  • ½ teaspoon of Turmeric Paste (recipe above)

  • ¼ teaspoon powdered ginger, or a few grates of fresh ginger

  • ¼ teaspoon cinnamon

  • ¼ teaspoon cayenne pepper (omit if you don’t like hot spices)

  • 1 teaspoon coconut oil

  • 1 tablespoon honey

1. Combine everything except the coconut oil and honey in a saucepan and heat on low temperature. Stir constantly until the milk simmers, showing tiny bubbles on the sides of the pan. Never boil as boiling will destroy the nutrients in the spices.

2. Turn off the heat and stir in the coconut oil and honey.

Hydrating Elixir


Hangover help, Altitude adjuster, Post workout refresher, Sickness salve and Summertime savior

Coconut water is delicious. If you are dehydrated, you need to drink a lot of water to replace the fluids in your body. You may also be low on electrolytes which are critical for keeping the body functioning well. A tall glass of coconut water can give you a little jump-start back to hydration as it contains electrolytes and obviously fluid.

Dehydration occurs when the body loses more water than it takes in. This can be because of illness such as vomiting and diarrhea, or the use of diuretics, as well as profuse sweating. Excessive alcohol intake can leave you feeling pretty shaky and thirsty as well.

Electrolytes are mineral salts that dissolve into positive and negative charges in our bodies, regulating the flow of water in the cells and stimulating nerve impulses that control body functions such as keeping our hearts beating. Kind of important!

If you are feeling depleted from a hard workout, a bug or a bender, this simple concoction can soothe and hydrate you again as coconut water contains electrolytes. Plus, it’s so tasty it’s easy to get your kids to drink it too.

Seeing as how I live in the middle of the Rockies, I use coconut water from a carton. To my glass of goodness I add the juice of half a lime and a small pinch of Himalayan salt which helps balance electrolytes. The lime cuts the sweetness of the coconut water and adds a squirt of vitamins to your poor, parched body.

Follow up with at least two tall glasses of water. If you aren’t sure why being hydrated is so important, check out my page on the lymphatic system.