Our Family's Favourite Way To Eat Kale: Delicious Kale Salad (you gotta try it!)

My kids were not fans of kale (aside from kale chips) until this came to us. Our friend Cheryl brought it to a party as her potluck item and we have never looked back. Whoever tastes it seem to want the recipe so here you go! (-:

Kale Salad


1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1 lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher/Himilayan Salt 
2 teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas ( pumpkin seeds), about 2 rounded tablespoons



In large serving bowl, add the kale, half of the lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.

In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.

Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

DeeYAMarammalicious Dessert! (No sugar)

This is an oldie but a goodie.

When I first graduated from Naturopathic Med School I loved teaching cooking workshops and my partner in teaching, Cathy Maniwa and I came up with this dessert's name one evening ... and it has stuck ... let us know if you agree with the name after giving it a taste. (-: 

 I had never used cardamon in a recipe before this and since have loved adding it to smoothies and stirfries --- this dish is where I still like it the best though ... you?

1. Preheat oven to 400 F

2. Grate 2 cups orange sweet potatoes (we're going to say these are 'yams' because of the dish's name and all)

3. Melt 1/3 cup ghee/coconut butter (ghee is our favourite by far for this one)

4. Add the grated yams to the pan of heated ghee, stirring to coat.

5. Transfer ghee and yam mix to a large casserole and stir in 1 cup rice/coconut/nut milk, 3/4 raisins and 1-2 tsp ground cardamom.

5 Bake at 400F approximately 30 min.

6. Remove from oven and stir in 1/2 cup ground almonds and 10 strands saffron.

7. Let everything in that casserole mingle for as long as you can take it before jumping in and enjoying the goodness. This does taste really good the next day too (apparently) but  yeah ... in our house we wouldn't know!  (-: Yummy x 100 folks ...



Simple Black Bean Dip for After School Snack

A healthy, quick, and easy dip that serves 4.

15 ounce can black beans, drained and rinsed
1/4 cup fresh salsa
1/4 cup fresh cilantro
2 tablespoon lime juice
1 teaspoon cumin
1/2 teaspoon garlic salt
1/4 teaspoon chili powder
1/4 teaspoon celtic/himalayan salt

Blend ingredients adding up to a tablespoon of water as blending if necessary.
Serve with vegetables like bell pepper strips, cucumbers, zucchini, celery, snap peas, or carrots ... or tortilla chips.

6 Nourishing Healthy Drinks to Savour Over the Holidays: Golden Milk, Mock Egg Nog, Chaga Chocolate Milk/Tea, Festive Chai (Caffeine Free), Spiced Apple cider and Rosehip Immune Tea

Golden Milk Tea

Instructions & Ingredients

1. Combine and warm up (on low heat) 2 cups almond/other milk, 1 tsp ghee or coconut oil, 1 tsp honey (as needed), 1 tsp tumeric powder, 1 tsp ginger powder, 1 tsp cardamon, sprinkle of black pepper, 1/2 tsp nutmeg (fresh nutmeg is best - you just grate the whole nut!).

2. Stir so it doesn't stick to the pot and enjoy - before bed or as part of an afternoon couch snuggle fest! (p.s. - throwing it into the blender or hand blending it can give it some frothy over-the-top-greatness ... )


Rosehip Immune Tea

1 tsp of Rosehips per cup.  Boil for 5 minutes, steep with lid on for 10, strain and drink before bed - calming for you and your child's nervous system and nutritive for the immune system. You can add a favourite berry tea or honey to taste!


Simple Spiced Apple Cider


1 - 64 oz Apple Cider
12 Cloves
2 Lemons, juiced
2 Cinnamon Sticks


1. Place all the ingredients (including the juiced lemon halves) in
a saucepan and simmer over low heat for 20 minutes.
2. Serve (obviously don't ladle the cloves, cinnamon or lemons into the cups!).


Mock Egg Nog


  • 1 cup unsweetened flax milk 
  • 2 medjool dates, pitted
  • ¼ cup raw cashews
  • ¼ tsp fresh, ground nutmeg
  • ¼ teaspoon allspice
  • (optional) ¼ tsp ghee/butter 
  • 1 cup crushed ice
  • 1 serving of a vanilla protein shake ( 2 scoops)


To make, add the milk and the protein powder to your blender. Blend it up and add the dates, cashews and spices. Keep blending adding in the ice. Blend it until it is smooth and enjoy! Easy. (-: 

Festive Kid-Friendly Chai (no caffeine)

1.5 c. unsweetened coconut milk/almond milk/other
1.5 c. pure water
1 cinnamon stick
Seeds from 5 cardamon pods
6 cloves
1/8 t. fennel seeds
Pinch grated nutmeg
1 t. vanilla
Stevia as desired


  1. Combine water and milk in a pot and bring to a simmer.
  2. Add herbs and spices and simmer for between 15-60 minutes depending on the desired strength.
  3. Add stevia prior to serving. Makes 2 servings. Doubles/quadruples easily!

Chaga Chocolate Milk/Tea

First make a batch of Chaga tea. A-mazing for your immune system and liver. Both systems that will enjoy some TLC at this time of year ...


To make the tea, add a handful of pieces of Chaga to 1 L of water and bring to a boil. Let the Chaga simmer until the water turns a red-brown (at least an hour is recommended - the longer the more of the medicinal goodness you get out of it).

After straining the Chaga, add the following ingredients to 1 cup of the tea and warm it all up to the temperature you'd like. (Again, frothing it up before serving increases the enjoyment factor !)

  • 1/4 cup unsweetened coconut milk/almond milk
  • 1 tbsp coconut oil
  • 1 tsp raw cacao
  • 1 tbsp honey
  • Cinnamon as desired

To a yummy, healthy holiday! xo, Dr. Monika