Pear Crisp

A delicious and easy recipe that can be served as a breakfast dish or even dessert.


1 cup flour (rice, amaranth, millet) 
½ tsp. sea salt
¼ cup oil
¼ cup maple syrup
1/3 cup chopped cashews
2 Tbs. water
2 Tbs. maple syrup or brown rice syrup
2 tsp. vanilla
5 cups bite size sliced pears


-Preheat oven to 350 degrees F. 
-Mix flour and salt together in a bowl. Add oil and sweetener; mix well. Stir in nuts and set aside. 
-In a small bowl combine water, syrup and vanilla; set aside. 
-Slice fruit and place in a lightly oiled pie pan or an 8 by 8 inch baking dish. 
-Pour the liquid mixture over the fruit and toss gently. 
-Spoon the flour nut mixture evenly over the top of the fruit. 
-Cover and bake 45 minutes. Uncover and bake 15 minutes more to crisp the topping.

Healthy Rice Crispy Treats 

A yummy treat for kids and adults. 

1 tsp. grapeseed oil
1/2 cup brown rice syrup
2 Tbs. cashew butter/tahini
3 tsp. vanilla
2 cups dry puffed millet
2 cups cups dry puffed rice
2 cups crisp brown rice cereal
1/2 cup pumpkin/sunflower seeds
1/2 cup currants/cranberries/chopped dates. 

-Put oil in a large pot and heat. -Add rice syrup and nut butter. -Add cereal and mix well with a spatula. -Stir in optional ingredients. -Press into a 9 by 13 inch pan. -With slightly wet hands press in mixture. -Let mixture set to room temperature. -Slice and serve. -Lasts a week in an airtight container. 

Warm festive drinks


Easy Spiced Apple Cider (Serves 4)


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 Chai(no caffeine)

1.5 c. unsweetened rice milk/almond milk/soymilk

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


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


Tasty  Berry Pie


Preheat oven to 375

Nut Crust (can use this crust for any pie)
1 cup large flake rolled oats
1/2 cup almonds
1 cup rice/barley/other flour
1/4 tsp cinnamon
a pich of salt
1/3 cup of  oil (grapeseed/organic Canola)
1/3 cup maple syrup

4 cups blueberries, fresh or frozen
1/4 cup agar flakes (at Nutters - high on Calcium)
2 cups blueberry juice or apple juice
1/3 cup arrowroot
1/4 cup maple syrup


1. Grind oats, almonds, salt and cinnamon in blender/food processor.
2. In a bowl, mix the flour with the oat mixture.
3. Add the oil and maple syrup and mix into a soft dough. Press into pie plate.
4. Bake at 375 F for 20 - 25 minutes until golden brown. Allow to cool while preparing the filling.
5. Mix arrowroot and maple syrup in a small bowl and set aside.  Heat the juice and agar and stir till agar is fully dissolved. Add the arrowroot-maple syrup mix and stir until slightly thick. Turn off heat.
6. Add the blueberries and mix well. Pour into baked crust and put in fridge for about 2 hours.

Dream Cookies 

Super yummy cookies that are super easy to make!! 


1 cup ground nuts (walnuts, cashews, pistachios, pecans, etc. Whatever makes your mouth water) 
¼ cup maple syrup or honey
1 tsp. vanilla
¼ tsp. nutmeg
Makes 20-24 cookies


Mix ingredients. 
Drop rounded half teaspoons of batter onto a cookie sheet lined with foil (shiny side up). 
Bake at 300° for 12-20 minutes. 
Watch carefully to prevent burning. 
Allow cookies to cool and then peel foil carefully. 

Choconot Mousse


1 1/4 cup pitted dates
1 1/2 Tbsp non-alcohol vanilla extract
2-4 Tbsp maple syrup
1 Tbsp cold pressed coconut butter or organic extra-virgin olive oil (optional)
3 avocados
2/3 - 3/4 cup raw carob powder
1/4 cup organic cocoa powder (or 4 additional Tbsp raw carob powder)


Soak the dates in 1 1/2 cups fresh water for 5-10 minutes to soften.  Drain the soak water and set aside. 

In a food processor, blend the dates, vanilla, and coconut butter or olive oil into a smooth paste.  It may be necessary to add a few tablespoons of date soaked water to blend smooth.  Cut the avocados in half, remove the pit, then scoop the avocados into the food processor with the dates and blend until smooth. Spoon in 2/3 cup of the carob powder and cocoa powder and blend until smooth.  Makes 4-6 delightful servings!


Lime Meringue


1/2 cup pitted soft dates
2 Tablespoons raw honey
1/2 Tablespoons non-alcohol vanilla extract
1 Tablespoon cold pressed coconut butter (optional)
3 Tablespoons lime zest
3 Tablespoons lime juice
2 1/2 cups mashed avocados (about 3 medium avocados)
1 teaspoon spirulina (optional for colour)
6-12 drops clear stevia (optional)


Soak dates in 1/2 cup fresh water for 5-10 minutes to soften.  Drain the soak water and set aside.

In a food processor or blender, blend dates, honey, vanilla, coconut butter, lime zest and lime juice until smooth.  Add 1-2 Tablespoons of date soak water if necessary to aid in blending.  Spoon in avocado and spirulina and blend until smooth.  Add a few drops of liquid stevia to taste for additional sweetness (if desired).  Spoon the meringue into serving glasses and garnish with berries if desired.  Makes 4-6 servings. Enjoy!

No Grain Muffins
Great, easy to make non-gluten, protein snacks for home or for hikes!


2 ½ cups ground almonds/pecans
½ tsp. Baking soda
¼ cup melted ghee
3 eggs
¼ cup of honey
1/8 tsp. unrefined sea salt
¼ cup unsweetened applesauce/apple butter, grated wet veggies – carrots, zucchini or mashed bananas, blueberries, etc.


** Combine all ingredients to make batter. Grease muffin tin with ghee.
Bake at 375 F for 15-20min. Makes 12.


Barb's Yummy Bars


 1 cup brown rice syrup
3 Tbls of almond butter
1 teaspoon of vanilla or maple extract
1 cup crisp rice
1 cup puffed rice
1 cup puffed millet
1/2 cup shredded coconut
1/2 cup currants or raisins

1/2 cup flax seed or sesame seed
1/2 cup of slivered almonds
1/2 cup of pumpkin seeds
1/2 cup of sunflower seeds


In a large pot, combine over medium heat to melt together the first three ingredients.
Then combine and add remaining ingredients. Press into a 9x11 pan and refrigerate.  

Bean Dip Snack


Pick over and rinse:
½ c. lima or great northern beans.

Soak 8 hours or overnight, then drain.  In fresh water, cook beans 4-6 minutes in pressure cooker or 25-30 minutes on the stove top  (or use one can of beans).
Place cooked beans in blender or food processor with:

1 tbsp dijon-style mustard
1 clove garlic           
Juice of ½ lemon           
¼ c. flax or olive oil           
Sea salt (optional)

And whirl. 

Stir in: 2 tbsp finely chopped parsley.
Garnish with a sprinkle of paprika.  

NB: Recipe doubles easily and tends to be eaten quickly!

Spice Muffins

Gluten Free, Sugar Free. Perfect for candida diets.


1 Egg
1 tbsp  Almond Butter
3/4 tsp  Stevia (powdered extract)
1/8 cup  Butter or oil
1/2 tsp  Vanilla (or almond flavour)
1/2 cup Plain Yogurt ( can substitute cream)
1/2 cup Water    
3/4 cup Brown Rice Flour ( can substitute any flour)
1/4 cup Rice Bran (can substitute with almond meal or flour) 
1/2 cup Almond Meal (whole almonds put through a coffee grinder)
3/4 tsp Baking Soda
1 tsp Cinnamon
1 tsp All Spice
1/2 cup Favourite Fruit 

Whip egg until frothy. Add almond butter, stevia, butter or oil, vanilla, yogurt and water. Mix on med/high for about 1 minute. Add remaining ingredients (except fruit) and mix slightly. Add fruit, gently stir. Pour or spoon into greased muffin tin about 2/3 full. Bake at 375 for 20-25 minutes.

These Muffins actually rise.

Feel free to experiment, as long as the liquid to dry ratio remains some what the same; many different substitutions will work.

Carob Almond Bark  

Gluten Free, Sugar Free


1/4 cup Coconut Oil (virgin or regular)
1.5 tbsp Carob Powder
1/4 cup Almonds (Any nuts, whole or chopped)
1/2 tsp Stevia (powdered extract)


Line small metal pan with waxed paper and chill in freezer.
Melt the coconut oil to liquid, add carob powder and stevia. Stir to combine, blend well.
Stir in nuts and pour into chilled pan. Spread evenly. Put in fridge or freezer. Enjoy!

Bark melts easily when not refrigerated. You can adjust Stevia and carob amounts to your liking.

Carob Cheese Cake  

Gluten Free, Sugar Free

Preheat oven to 400 degrees. oil or line 9" pie pan, set aside.


Almond Crust (prepare first) 

3/4 cup   Rice Flour (brown or white)
3/4 cup   Almond Meal
1/4 tsp    Sea salt
/2 tsp    Cinnamon
1/4 tsp    Stevia (powdered extract)
3 tbsp      Vegetable Oil
3-4 tbsp  Water


Combine dry ingredients and blend well. Combine oil and 3 tbsp of water, blend with a fork. Add all at once to dry ingredients. Stir only until mixture sticks together. If it appears dry and crumbly add a little more water, one tsp at a time until dough hangs together. Press crust firmly into pie pan.  

Bake 5 - 7 minutes at 400 degrees. Remove and cool. Crust holds up very well after baking.  

Cheese Cake Filling (no bake)  

1tsp Unflavoured Gelatin
1/2 cup Boiling Water
8oz Goat Cheese (softened to room temp.)
1/2tsp Vanilla
1/2tsp Stevia (powdered extract)
1 tbsp + 1 tsp Carob Powder

Add gelatin to boiling water, dissolve. Add cheese and vanilla, beat until fluffy. Add stevia and continue to mix until very fluffy. Pour onto crust in pie pan. Spread evenly. Refrigerate for about 1 hour.  

You can adjust stevia and carob amounts to your liking.

Bean Dip

1 can navy or great northern beans
Drain and rinse and place in a blender with
1 tblsp Dijon mustard
1 clove garlic
juice of ½ lemon
¼ cup flax or olive oil
sea salt


Blend all together, stir in 2 Tbsp parsley, garnish with paprika.



One or two mashed avocado
2 cloves garlic minced
½ squeezed fresh lemon
small onion finely minced
small tomato finely minced
salt and pepper to taste


Mix and mash everything together.  Serve immediately or keep one pit of the avocado to prevent browning.

Easy Peazy Nut Balls by Holly


1 cup nut butter (your choice)
1 cup ground almonds (or other nut - ground hazelnut works as does ground cereal even - anything
1 cup coconut flakes
1-3 Tbsp Maple Syrup/Rice Syrup


Mix ingredients together, roll into little balls (roll the balls in more coconut flakes if you'd like to coat them) and then put in fridge/freezer to harden.


 Veggie Sushi

(modified version of recipe by Julia Gonen ND) 

Serving size: 4 sushi rolls (24 pieces) 
Cooking time: 45 minutes (to cook the rice) 

Basics you need: 
Bamboo rolling mat, stiff piece of cardboard/little hand fan, sharp knife. 

3 cups short grain brown rice (I had a great quinoa roll the other day – once you’re comfortable
making this experiment with other grains!) 
4 sheets nori - seaweed
4-5 tbsp rice vinegar (can also play around with apple cider vinegar) 
1 tbsp finely granulated sugar (optional) (maple syrup is an option too) 
2 green/spring onions (white part only) 
2 tbsp toasted black or brown sesame seeds
Filling ideas – here are some ideas – the sky is of course the limit – fill the roll with any
filling/veggie you and your family like. E.g. Carrot, Cucumber, Avocado, Sweet Potato, Umeboshi
plums/plum paste (if you like sour – great food for the Spleen and digestion), Spinach, Asparagus, 

Cook rice. Use 2 cups water per cup rice. Bring to boil. Turn to low and cover. Cook ~ 45min. 

Meanwhile prepare fillings.
Steam sweet potato until just soft, but not mushy. Slice into long thin
Cook spinach and mix with toasted sesame seeds.
Cut cucumber and carrot into long thin sticks.  (May soak carrots in rice/balsamic/apple cider vinegar).
Cut avocado into long thin strips.
Chop fresh cilantro finely.
In small bowl mix vinegar and sugar (optional).
When rice is cooked, transfer into large glass bowl. Fan until cooled down or put in the fridge for a little bit to cool it down. Add vinegar and sugar mixture. Stir well.
Stir in green onions and sesame seeds. 
Hold a sheet of nori with tongs and toast by waving it above an open flame, or place it in a frying pan
over high heat until crisp and fragrant (not very long). Place nori, shiny side down, on a sushi mat or
dish towel. With fingertips, spread approximately 3/4 cup rice over nori to make a thin layer, leaving
1/2 inch around edges uncovered.
Make a lengthwise groove in center of rice; place fillings in groove. 
Lift edge of mat or towel; roll nori away from you, tucking firmly as you go and taking are not to catch
mat or towel in roll. When rolled, slightly moisten edge of nori; press to seal. 
Place roll, seam side down, on a firm surface and cut into 6 pieces with a sharp, moistened knife. Serve
the rolls with natural pickled ginger, tamari. 
You can prepare these rolls up to one day ahead, but no more. Do not cut the completed rolls; wrap
them in plastic and cut just before serving. Enjoy! 

Chia Chip Recipe


1 cup coarsely chopped carrot

1 cup coarsely chopped celery

1 cup chopped red pepper

1/4 cup chopped red onion

1/3 cup chopped parsley

1 tsp dried basil

1/2 tsp dried oregano

2 Tbsp lemon juice

1/4 tsp pink himalayn salt (or sea salt)

1 cup of chia seeds


Combine all ingredients except the chia in Vitamix or food processor. Pour smooth mixture into a bowl and combine with chia seeds. Mix until chia seeds are evenly coated. Spread the mixture, a spoonful at a time, into thin circles on a dehydrator sheet or cookie sheet. Dehydrate at 115 degrees for 4 hours or bake in the oven at the lowest temperature possible until crispy.