Roasted Cauliflower & Vegetable Soup

Cauliflower Soup

If you’re looking for that delicious savoury flavour of roasted vegetables put into a warm and comforting soup that’s easy on the tummy, than this recipe is for you! There are no thickeners or dairy used to make this soup thick and creamy, just blended veggies. With a subtle hint of thyme, this soup will intrigue your senses!

Cauliflower & Vegetable Soup

  • 6 cups vegetable broth
  • 1-2 tsp. dry thyme
  • olive oil
  • 1 medium yellow onion, chopped into bite size pieces
  • 3 garlic cloves, whole and peeled
  • 3 carrots, peeled and chopped
  • 2 celery stalks, cut into bite size pieces
  • 1 head of cauliflower, cut into bite size pieces (head & stem)
  • 1 large sweet potato, peeled and diced
  • Handful of green beans, whole
  • 2-3 stalks of kale, de-stemmed and sliced into small pieces 
  • 2 tsp. minced ginger
  • lemon, juiced (about 1/2 – 1 lemon, to taste)
  • sea salt or Herbamere, to taste
  • black pepper, to taste (optional)
  1. Preheat oven to 400 degree F. 
  2. Prepare 2 large cookie sheets, lining them with parchment paper
  3. In a large bowl, toss the yellow onion in a tiny bit of olive oil until lightly coated. Lay out on the cookie sheet.
  4. Repeat step 3 with the carrots, celery, cauliflower, sweet potato, green beans, and garlic cloves. Lay each of the vegetables out on the cookie sheets – making sure to keep the green beans in their own section where they can easily be removed from the rest of the veggies after roasting.
  5. Sprinkle the thyme over the vegetables.
  6. Roast the vegetables in the oven for about 20 minutes. Keep checking the veggies for doneness. (Sometimes the sweet potato cooks much faster than the rest of the veggies – you can remove different vegetables from the tray if they seem done before the others are).
  7. Once the vegetables are done roasting, remove from oven. Remove the green beans from the tray, chop into bite size (1-inch pieces) and set aside. 
  8. In a large soup pot add 1 tsp. olive oil, and the minced ginger. Lightly sauté for about 1 minute.
  9. Chop the garlic cloves and add to the pot, letting them sauce for about 30 seconds.
  10. Add the broth to the pot. Add all of the roasted vegetables (except the green beans). Stir to combine.
  11. Using a blender, scoop out half of the soup (broth & veggies), and add to the blender. Puree half of the soup in the blender until well combined. Add this puree back to the pot with the rest of the stock and veggies. Add the green beans and kale strips. Stir to combine
  12. Add about 1/2 tbsp. or more to taste of Herbamere. If you like pepper, add a few dashes in. 
  13. Simmer for abut 10 minutes.
  14. Add the juice from 1/2- 1 lemon, to taste. This helps give the flavour of the soup a nice fresh pop. You can add as much lemon as you want as you play around with this soup.
  15. Serve and enjoy!

Roasted Cauliflower Soup


Strawberry-Banana Muffins

Strawberry Banana Glutenfree Muffin

I recently posted this Strawberry Banana Muffin picture on my Instagram account, and I was instantly getting messages to my inbox asking for the recipe. So here it is! This one is gluten-free, dairy-free, and egg-free, so everyone can enjoy ūüôā

Strawberry Banana Muffins

Imagine that delicious smell of fresh banana bread, paired with fragrant notes of cinnamon and nutmeg, and then bursts of sweet strawberry pieces. Mmmmm yum!

Dry Ingredients:

  • 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1 cup oat flour
  • 1 1/2 tsp. baking soda
  • 1 tsp. baking powder
  • 1/4 tsp. sea salt
  • 1 tsp. cinnamon
  • 1/4 tsp. ground nutmeg
  • 1 cup coconut sugar

Wet Ingredients:

  • 3/4 cup warm water
  • 2 large bananas, mashed into a puree
  • 3 tbsp. coconut oil, melted
  • 1 tbsp. apple cider vinegar

Fold in:

  • 3/4 cup fresh strawberries, diced in small pieces
  1. Preheat oven to 350 degrees F. Line a muffin pan with paper muffin cups

  2. In a large bowl, sift together all of the dry ingredients. Mix well to combine.

  3. In another bowl, mix all of the wet ingredients together (except for the strawberry pieces). Whisk to combine.

  4. Add the wet mixture to the dry mixture, and mix well to combine. 

  5. Fold in the strawberry pieces, reserving about 1/4 cup so you can place them on top as more of a garnish.

  6. Spoon the batter into the muffin tin, filling each cup about 3/4 of the way. Top each one with some strawberry pieces.

  7. Bake for 30-35 minutes until the tops and edges are dry and browned. Remove and let cool in the pan.

This recipe was inspired by following the Muffin template within the Heather Crosby (Yum Universe’s) book Pantry to Plate.¬†

Strawberry Banana Puree Muffins

Gluten Free Muffin

Strawberry Banana Muffin


Brazilian Moqueca

Brazilian Moqueca

This brazilian inspired stew is perfect for lunch or dinner, and uses a variety of different vegetables making this a nutrition powerhouse! This recipe comes from one of the Culinary Nutrition Expert Program alumni Thais Melissa van Delft, as one of the contributions to the 2018 edition of the From Scratch cookbook. 100% of proceeds from this Pay-What-You-Can cookbook is donated to the charity Organics 4 Orphans.

 From Scratch 2018

This recipe is gluten-free, dairy-free, vegetarian-friendly and vegan. If you like, you could add an animal-protein of choice if you want, but it’s delicious just the way it is!

Brazilian Moqueca

Prep Time: 15 minutes

Cook Time: 15 minutes

Number of Servings: 4

  • 1/2 cup tomato sauce
  • 2 cups coconut milk
  • 1 cup pureed winter squash
  • 2-3 Tbsp. ginger root, grated
  • 2 tsp. coconut oil, divided
  • 1 onion, diced
  • 100g white shimeji mushrooms, sliced
  • 150g cremini mushrooms, sliced
  • 2 tsp. garam masala
  • 1/2 tsp. sea salt, to taste
  • 1 cup broccoli florets
  • 1 cup carrot, thinly sliced
  • 1 cup red bell pepper, julienned
  • 2 tomatoes, cut in bite-size pieces
  • juice from 1 lime
  • 1 cup fresh parsley, roughly chopped
  • basmati rice, cooked (or grain of choice)
  • optional garnish: chopped parsley
  1. In a blender, add the tomato sauce, coconut milk, pureed winter squash, and ginger. Blend until smooth.
  2. In a large wok or frying pan on medium heat, add 1 tsp. coconut oil. Add the onions and sauté for a couple of minutes until translucent.
  3. Increase the heat to medium-high, and add the cremini and shimeji mushrooms. Sauté stirring frequently for 7-8 minutes, until soft and lightly golden colored.
  4. Add the mix from the blender to the wok, along with the garam masala and sea salt, and stir to combine. Transfer to a bowl and set aside.
  5. Using the same wok or frying pan on medium-high heat, add 1 tsp. coconut oil.
  6. Add to the wok the broccoli, carrots, bell peppers, and tomatoes. Sauté for a few minutes, until they are slightly cooked but still crunchy.
  7. Turn the heat down to low, or remove from heat completely. Add the mushroom and liquid mixture back to the wok with the broccoli and veggies, add the lime juice and mix to combine.
  8. Serve on top of basmati rice, or grain of choice.
  9. Enjoy!

Tip: You can replace the tomato, broccoli, bell pepper, carrot vegetables with whatever you may have in your fridge. You can also swap the mushrooms for chicken if you desire.


The Culinary Nutrition Expert Program

The Best Holiday Mocktails

[vc_row][vc_column][vc_column_text]Holiday Mocktails

It’s that time of year, full of gatherings of friends and family, and a lot of celebration. Those celebrations often include a cocktail or two, or champagne to ring in the new year. Or maybe a mocktail?¬†For myself personally, I have been cutting back on my alcohol consumption the past couple of years, so it is nice to have a few easy alcohol-free¬†drink recipes on hand to make.

Why I chose to cut back on alcohol…

For the past 4 or 5 years, I have been experiencing extreme anxiety on and off. Now mix that in with the depression I’ve struggled with my entire life, and needless to say, getting through my days and weeks can be quite challenging at times. I know I am not alone in feeling this way, and there seems to be a serious epidemic right now around anxiety and depression.

I have found through trial and error, certain things that make my anxiety worse… alcohol is a major one.

My first major anxiety attack that lasted 3 days and forced me to stay home from work, came about after a very heavy night of drinking alcohol. I woke up, didn’t know what was going on, my whole body was shaking from the inside out, my mind was racing, I sat, then stood, then sat again, and I couldn’t figure out how to get myself straight.

I felt like I was losing my mind. I didn’t know what to do, and I had never experienced this before.¬†

I did everything I could to just get through the next couple of days and manage these extreme feelings of panic and unease.¬†At the time I had been working in the nightclub industry and drinking regularly, so I didn’t make the connection right away that this was triggered (or aggravated) by the alcohol. It wasn’t until the next big event that included lots of alcohol, and I woke up in a state of panic AGAIN, that I started to see a connection.

I do know now, after years of experiencing these feelings, that alcohol isn’t the only component¬†in this¬†puzzle that I am still putting together. I think it’s a combination of different factors and major stressors that occurred at a certain time in my life. But alcohol is just one element that I have some control over.

Now this isn’t to say that I won’t ever have a drink, I do love a nice glass of wine. That is my choice to still indulge once in awhile. There are times when I might have a few drinks, and wake up fine… and other times I might have one drink and wake up feeling the anxiety. However, if I can find great alternative alcohol-free drinks to have during these festive occasions, then why not make one of these?

You’ve got to try one of¬†these four delicious mocktail recipes I’ve created here. I hope you enjoy them as much as I do!


Christmas Mocktail Mule Cranberry

Ginger-Cranberry Mule Mocktail  (recipe for 1)

  • 1/2 lime, juiced + slices for garnish
  • 5 mint leaves, broken up or muddled in the bottom of the glass + sprig for garnish
  • 1/4 cup pure cranberry juice + whole cranberries for garnish
  • ginger beer
  • 2 Tbsp. honey simple syrup (recipe below)
  • optional: sparkling water
  • ice
  1. Add mint to the bottom of your glass, either in pieces or muddle.
  2. Add lime juice, simple syrup, and cranberry juice.
  3. Fill the rest of the glass with ginger beer (optional: if you don’t like the strong taste of ginger beer, fill the glass half with ginger beer and half with sparkling water)
  4. Add an ice cube, stir and taste (add more syrup if you prefer it sweeter)
  5. Garnish with cranberries, mint and lime slices.
  6. Enjoy!

Honey Simple Syrup

  • 1/4 cup honey
  • 1/4 cup water
  1. Add equal parts honey and water to a small saucepan on low heat. I used 1/4 cup each, but you can make more if you are planning to make quite a few drinks. This will last in the fridge for 2 weeks.
  2. Let this heat until the honey has melted into the water, and they have become one (about 5-10 minutes).
  3. Remove from heat, and let cool.

Christmas Mocktail Mule Cranberry Lime Mint

Christmas Mocktail Mule

If you don’t like the traditional egg-nog, not to worry… this dairy-free, egg-free, alcohol-free version will not disappoint! It’s rich and creamy, and full of delicious cinnamon & spice flavours.¬†

nug nog christmas mocktail

Cinnamon Spice Nut-Nog (recipe for 4)

  • 1 cup raw cashews, soaked in water overnight and drained
  • 1 1/2 cups water
  • 1 can full-fat coconut milk
  • 1/4 cup coconut butter, softened (I soften mine by putting the glass jar in a small pot with a bit of water on boil)
  • 6 Tbsp. maple syrup
  • 2 tsp. vanilla extract
  • 1/4 tsp. almond extract
  • 1 1/2 tsp. cinnamon
  • 1/2 tsp. cardamom, ground
  • 1/4 tsp. nutmeg, ground
  • 1/4 tsp. cloves, ground
  • 1/4 tsp. sea salt
  1. Add all ingredients to a high speed blender, and blend on high until very smooth.
  2. Garnish with sprinkled cinnamon, and a cinnamon stick
  3. Enjoy!


Cinnamon Spice Nut Nog Christmas

Sweet, sparkling, and a little bit tart from the pure pomegranate juice, this mocktail can be enjoyed all night long, without any regret.

Pomegranate Spritzer Mocktail

Pomegranate Spritzer Mocktail (recipe for 1)

  • pure pomegranate juice +¬†optional: pomegranate seeds for garnish
  • sparkling water
  • 1 lemon
  • honey simple syrup (recipe found in the Christmas Cranberry Mule post above)
  1. Juice half of the lemon, and add to the bottom of the glass.
  2. Add 2 tbsp. simple syrup
  3. Fill half of the glass with pomegranate juice, and the rest of the glass with sparkling water
  4. Garnish with pomegranate seeds and slices of lemon
  5. Enjoy!


Pomegranate Lemon Sparkling Water

When contemplating how to ring in the New Year on December 31st, how about trying this version of a “champagne”. With sweet notes of pineapple and white grape, paired with the spritz of a ginger kombucha, this drink is delicious, and won’t leave you with a pesky champagne headache!

Mocktail Champagne Strawberry

Kombucha “Champagne” (recipe for 2)

  • 1 cup¬†ginger kombucha (alternatively you could use ginger ale)
  • 1/2 cup pineapple juice, chilled
  • 1/2 cup white grape juice
  • strawberries or frozen green grapes for garnish
  1. In a 2 cup mixing glass (or bowl), add the kombucha, pineapple juice, and white grape juice.
  2. Add strawberries cut up, or frozen grapes to the bottom of 2 champagne glasses.
  3. Fill the glasses equally with the kombucha “champagne”
  4. Enjoy!

Champagne Strawberry Mocktail New Years[/vc_column_text][/vc_column][/vc_row]

Roasted Pecan Maple Latte

Roasted Pecan Maple Latte Coffee

I just love a nice warm comforting drink to enjoy during these cold months here in Canada. I recently made a batch of roasted pecan milk, so I decided to make a cozy drink from it with my favourite ingredient – maple syrup! I present the Roasted Pecan Maple Latte. You can make this using Coffee, Dandy Blend, or Hot Chocolate. All would be delicious!

Roasted Pecan Maple Latte

  • 1 cup roasted pecan milk (or nut milk of choice) – the recipe for roasted pecan milk will follow below
  • 1 cup brewed coffee, OR dandy blend (1 Tbsp. to 1 cup hot water), OR hot chocolate (I use 1 Tbsp. raw cacao¬†powder with 1 cup hot water)
  • 1-2 tbsp. maple syrup (depending on how sweet you like it)
  • 4 dashes/pinches of cinnamon
  • 1 pinch ground clove
  • optional: 1/2 tsp. butter
  • optional: caramel drizzle (recipe below)
  • garnish: chopped roasted pecans
  • kitchen appliance used: high-speed blender (I like Vitamix)
  1. Add the pecan milk, drink of choice, maple syrup, cinnamon, clove, and butter to a blender. Cover the top of the blender with a tea towel, as things can sometimes get messy when blending hot liquids. Blend on high speed to combine well (about 20 seconds). Carefully remove lid, opening away from your face as steam will be coming out. Taste the liquid to make sure it’s to your liking. Add more spices or maple syrup if you like. If the liquid has cooled a bit, you can add this mixture to a pot on the stove to heat back up.
  2. Add the drink to a glass. Froth should form at the top. Add some chopped pecans ontop, and a drizzle of our homemade caramel sauce.
  3. Serve, and enjoy!

Roasted Pecan Maple Latte Caramel Christmas

Caramel Sauce

  • 1/2 cup coconut sugar
  • 2 tbsp. water
  • 3 tbsp. butter
  • 1/4 cup almond mik
  • kitchen tool: medium saucepan
  1. Add coconut sugar to a medium sauce pan on low heat, stirring occasionally.
  2. When you start to notice the sugar melting, add the water and butter and whisk to combine. Let this cook for a couple of minutes.
  3. Add the almond milk, and continue to whisk occasionally. Let this cook down for about 10 minutes until you notice this takes on a caramel drizzle consistency. I like to use the back of a spoon to dip in the sauce and test consistency.
  4. Remove from stove, let cool. I put mine in a mini squeeze bottle like this to help apply it nicely to the drink.

Roasted Pecan Milk

  • 1 cup raw pecans (always best to buy raw and roast yourself – the ones pre-roasted in stores will have gone rancid already)
  • 3 cups water
  • 1 tbsp. maple syrup
  • 1 tsp. vanilla extract¬†
  • 1 tsp. sea salt
  • kitchen tool: nut milk bag or cheese cloth
  • kitchen tool: high-speed blender (I like Vitamix)
  • kitchen tool: cookie sheet
  1. Preheat oven to 300 degrees F. 
  2. Put pecans on a baking sheet in a single layer, and sprinkle with sea salt.
  3. Roast in the oven for 10 minutes, and then stir them around and continue to roast for another 10 minutes (make sure to check throughout the last 10 minutes to make sure they aren’t burning).
  4. Remove from oven and let cool.
  5. Add to a blender the roasted pecans, water, maple syrup, vanilla extract, and a dash of sea salt. Blend on high until really well combined.
  6. You can drink the milk as is, or you can strain out the pulp for a smoother drink.
  7. To strain: Wash your hands well. Using a nut milk bag or cheese cloth, strain out the liquid by pouring the liquid in the cloth, and carefully squeezing out the nut milk.
  8. Store the liquid in a jar with a label (masking tape and marker works well!). This will keep in the fridge for 4 days. You will need to shake the liquid before using, as it will separate.
  9. Enjoy on it’s own, with your favourite breakfast cereal, in a smoothie or hot beverage!

Roasted Pecan Maple Latte Milk


Gluten-Free Crepes

Gluten free CrepesToday is my birthday! So we decided to make my favorite breakfast (and sometimes dessert) item… crepes! These are a really sweet, and not a very well-balanced breakfast choice at all, so I wouldn’t suggest anyone eat it every day… but it’s definitely a nice treat for a special occasion ūüôā

This was originally my grandmothers crepe recipe, which my mom and I converted to be gluten and dairy-free. They taste just as good as the original.

Gluten-Free Crepes

  • 1 & 1/2 cups brown rice flour (specifically Bob’s Red Mill brand works best)
  • 3/4 cup arrowroot powder
  • 1 tbsp. raw cane sugar
  • 1/2 tsp. baking powder
  • 2 cups almond milk
  • 2 tbsp. coconut oil, melted
  • 1 tsp. vanilla
  • 2 eggs (we use free-range and organic)
  • Filling Options: jam, berry compote, ice cream (dairy-free)
  • Topping Options: maple syrup, honey, icing sugar, coconut whipped cream
  1. Mix together the flour, arrowroot powder, cane sugar and baking powder.
  2. Stir in the almond milk, coconut oil, vanilla, and eggs. Beat with a hand mixer until smooth.
  3. In a medium sized pan on medium heat, melt 1 tbsp. coconut oil or grape seed oil. We used a non-stick pan… I try to never use the non-stick pans, but I find with crepes the are very difficult in other pans.
  4. Using a 1/4 cup measuring cup, scoop out a 1/4 cup full of the crepe mixture into the pan, and tilt the pan in circles to evenly distribute the mix into a circle.
  5. Let this cook for about 30-45 seconds. Using a spatula, lift the edges to check to see if it is golden brown underneath. Then carefully flip the crepe over to let it cook on the other side about 45 seconds-1 minute. Use your judgement based on the color.
  6. Remove the crepe from the pan, and place on a plate. Repeat with the rest of the batter.



To assemble:

  1. Place 1 crepe round on a a plate. Spread your jam, compote, and/or ice cream down the middle in a straight line or spread thin over the whole crepe. Then roll your crepe up.
  2. Eat it as is, or top with sprinkled icing sugar, drizzled jam/sauce, fresh berries, chocolate sauce, a dollop of coconut whipped cream. You could even do a savoury crepe and fill the crepe with sautéed veggies, egg, meat, etc.
  3. You could eat these for a special breakfast treat or dessert. Enjoy!

Jam Crepes


Root Vegetable Soup

Root Vegetable Soup

It’s that time of year here in Canada, where the air is crisp, the fuzzy slippers and cozy sweaters are out, and it’s time for nice warming soups.

My family and I like to make batches of 4-5 different soups, and then freeze them in 500mL mason jars to easily heat up later.

Soups are generally very comforting and healing, but certain root vegetables such as parsnips and turnips are particularly cold-fighting. This is a great soup to have on hand to boost the immune system this winter!

Root Vegetable Soup

  • 1 tbsp. olive oil
  • 1 tbsp. butter or ghee
  • 1 cup small diced red onion
  • 1 garlic clove, minced
  • 1/2 cup small diced leaks, white and light green parts only
  • 1/2 cup carrots, peeled if not organic, medium dice
  • 1 cup parsnips, peeled, medium dice
  • 1 cup turnip, peeled, medium dice
  • 3 cups yukon gold potatoes, washed and skin left on, medium dice
  • 8 kale or swiss chard leaves, cut into strips or small-medium pieces
  • 4-5 cups vegetable or chicken broth
  • 1 tbsp. parsley leaves, finely chopped
  • pinch of sea salt
  • pinch of freshly ground black pepper
  1. In a large pot, warm the olive oil and butter or ghee over medium-low heat.
  2. Add the chopped onions, garlic, leeks, carrots, parsnips, and turnip. Sprinkle a pinch or two of salt and peppers, and sauté for about 10 minutes.
  3. Add the potatoes and broth. Cover and bring to a boil. Reduce heat to low and simmer for about 25 minutes, stirring occasionally, until potatoes are tender. 
  4. Sprinkle some of the chopped parsley on each bowl when serving.
  5. Taste and season with sea salt and pepper to taste.
  6. Enjoy!

Tip: If you want to freeze soup in mason jars, be sure to leave about 1 inch space at the top to allow for expansion (see last picture on this page). Those are 500mL jars. If using 1L jars, leave more space.

Recipe adapted from original recipe found at The Clever Carrot.

root vegetables

carrot parsnip turnip

Root Vegetable Soup

Ready to go in the freezer!

Tip: To reheat once frozen, simply put the mason jar in a medium-large pot with water that goes 3/4 way up the side of the jars. Bring the water to a light boil on medium-high heat, and the soup will thaw and cook right inside the jar. Mason Jar Soup


Thanksgiving Recipe Roundup

Thanksgiving Round Up

Happy Thanksgiving Weekend!

I have had several people this week come to me asking about Vegetarian and Vegan recipe alternatives for this holiday. It seems just about every family has at least 1 family member who has dietary restrictions. I thought I would compile a list of healthy, mainly vegetarian and vegan friendly recipes to make things easier. Some of these I have tried myself, and some I haven’t.

Let me know if you make any of them, and what you think of them!

*Note: None of the above pictures are mine – they have been pulled from the websites listed below.

Meat-Free Mains

Pickles & Honey: Stuffed Butternut Squash with Tempeh and Pomegranates

The Food Network: Quinoa Cranberry Stuffed Acorn Squash

Oh She Glows: Lentil Walnut Apple Loaf

Green Kitchen Stories: Stuffed Pumpkin

Gluten Free Goddess: Stuffed Portabello OR Connoisseurus: Wild Rice Stuffed Portabello


My New Roots: Butternut Squash, Leek & Apple Soup

My Heart Beets: Cream of Mushroom Soup (dairy-free) *substitute chicken stock for veggie if you like

Nourished Body Inspired Soul: Kale & White Bean Soup


Oh She Glows: Vegan Ceasar Salad

The Roasted Root: Roasted Beet, Candied Pecan, and Arugula Salad *you can leave out the goat cheese if you’re dairy free

Minimalist Baker: Fall Slaw

Side Dishes

Oh She Glows: Vegan Gravy

Love & Lemons: Cauliflower Mashed Potatoes

Oh She Glows: Sweet Potato Casserole with crunchy nut crumble

Oh My Veggies: Rosemary Roasted Rainbow Carrots

Love & Lemons: Maple & Balsamic Brussels Sprouts

Cookie & Kate: Cranberry Sauce


Healthy.Happy.Life: 5 Ingredient Vegan Pumpkin Pie

Meghan Telpner’s:¬†Wild Berry Crumble¬†*I make this recipe ALL the time, and simple switch up the fruit combinations, using what’s in season or what I’ve got on hand

Oh She Glows: Pumpkin Spice Latte Chocolate Pudding Cake

Healthy.Happy.Life: Ginger Molasses Cookies

My New Roots:  Cranberry Pear Tart

Go Dairy Free: Pumpkin Parfait OR I Love Vegan: Pumpkin Parfait

Oh She Glows: Stuffed Baked Apples with Cinnamon Date Oatmeal


I hope this helps anyone who needed a little bit of inspiration! Have a great long weekend ūüôā
Nicole signature

Roundup #2

[vc_row][vc_column][vc_column_text]Weekly RoundUp 2

Here is the 2nd edition of my Weekly RoundUp, sharing with you all things Nourishing to the Body and Inspiring of the Soul! I hope you enjoy it:


vegan enchiladas

1. Vegan Enchiladas – SO good!

I have been playing around with and trying out different recipes for years, and this is by far one of my absolute favourites! To be honest, every recipe I’ve tried from Angela Liddon at Oh She Glows¬†have been¬†delicious.

But these enchiladas are something else. They are hearty, filling, full of healthy ingredients, and they’re vegan! Any meat-loving friend or family member that I have made these for, have raved about how good they are.

Angela originally posted this recipe back in 2011, which is the one I’ve been making for years: Vegan Enchiladas.

She has since posted a new version of this old classic, with a few changes. I can’t wait to try this version next!

You might also want to check out Angela’s new Oh She Glows Recipe App in the AppStore. It’s absolutely gorgeous! It’s $6.99 to purchase, but it’s a place where Angela is constantly updating with new recipes that are exclusive to the app. Think about it as buying a cookbook e-book, that’s constantly being updated with delicious goodies![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Quote Don't be in a rush to figure everything out. Embrace the unknown and let your life surprise you.

2. Quote – Helps me Release & Surrender

I’ve been using this quote during my meditations lately. I am completely guilty of stressing often trying to figure my whole life out, trying to pick the right path, trying to have control over it all, and becoming frustrated when I don’t have all of the answers. I’m sure I’m not alone with these feelings, so I thought I should share this quote with you as well.

When I came across this quote a couple of weeks ago, something inside me just clicked. It was a friendly, gently reminder to: Relax. Let It Go! Look Forward To The Surprises ūüôā

This is definitely not easy to do, especially being a strong Capricorn woman like myself… but this concept is something I’m now trying to practice in my thoughts daily. I tell myself: “Everything will be all right. Try your best. Be a good person. Give a helping hand to others. Come from a place of Love, always! Everything will work out exactly the way it is supposed to… and some things may pop up that you never saw coming and could have never prepared for (good and bad). This is life. Be excited for and recognize the good ones that surprise you! Show gratitude. Relax. Breathe. You’re doing the best you can”¬†[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Greens +O

3. Genuine Health РGreens+O 

I’m sharing this with you, because I am so in love with how I feel when I drink it. I feel energized, clear minded, and I know my body is nourished.

I will drink this when I don’t have time to make a fresh greens juice. It has an alkaline effect on the body, which is a great way to start off your day as most of us tend to be acidic (due to diet, stress, environment, etc). When your body is in a more acidic state, then we are prone to sickness and weakened immune systems.¬†

This product is made up of a blend of health-promoting ingredients. You can read more about it here. (Note: I do not work for this company, nor have I been asked to review their product. This is my honest opinion based on using the product for the past year, and I think it’s Fantastic!)

I personally drink the Greens +O * version (in acai-mango), as this version has had common allergens removed. It is dairy-free, wheat-free, gluten-free, soy-free, and vegan. You can add a scoop to plain water, to your smoothies, or incorporate it in a raw recipe![/vc_column_text][vc_column_text]Food Matters TV

4. Food Matters TV

This is like Netflix of the health and wellness world. Literally. So cool.

How it works: You pay a monthly fee (at the time of this post it was $9.95/month), and you have access to full length health and wellness documentaries, video recipes, and yoga and pilates videos. You can watch it on your phone, on a tablet, on the computer, and even through some newer versions of Apple TV.

You can even¬†try it out for free for 10 days! I am not paid by this company to endorse this product at all. Simply I just wanted to share this with you incase you hadn’t heard of it before and you might be missing out! I’ve had my subscription for a couple of years now, and love the easy access to all of this great information.

How I use it: I often check out the recipes, or do a yoga class. But I also love to gather a group of friends or family together for a movie day, and watch one of these educational and inspiring documentaries with them. I strive to help everyone around me to be as informed as possible on how to be the healthiest version of themselves they can be. It makes me happy that I can help facilitate this.[/vc_column_text][vc_column_text]spring water

5. Natural Spring Water

Making sure that you’re drinking enough water daily is the first priority when talking water consumption.

Avoiding plastic bottled water is important, unless you’re on the go and need to hydrate and there is no other option for you, making sure¬†you’re keeping hydrated is very important.¬†

Our tap water is anything but natural, and a little bit scary when we start to learn about the things that have been added to it, and all that hasn’t been filtered out of it.

There are all kinds of water filters out there, and you can do some research to see what sounds best to you.

However, if you want to step up your water game a couple of notches, going out and collecting fresh living water from a natural spring is the best! The taste is so refreshing and clean, you won’t want to go back to tap water.

You can find a spring near you by visiting Spring water can be the most beneficial water for your body, if it is a good quality spring and the water has been properly naturally filtered. Before heading off to a particular spring, do a little bit of research to make sure that that spring has been tested for quality. There are details right on the Find a Spring website in the individual spring descriptions, indicating the water quality.

I prefer to take with me some smaller glass jugs, so that they aren’t too heavy once they are filled, and also so I am not using plastic containers to collect and store this amazing water in. I find there’s¬†something really empowering and exciting with foraging for your own good quality water.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Thanks for following along, and I hope you enjoyed this week’s roundup!

Nicole signature

Disclosure: In the spirit of full disclosure, there are often affiliate links in my posts (indicated by an *), which means that I may get a commission if you decide to purchase anything from these companies. However, I only share products that I use and love myself.[/vc_column_text][/vc_column][/vc_row]

RoundUp #1

[vc_row][vc_column][vc_column_text]Weekly RoundUp Inspiration

I’m really excited to tell you all about the new weekly feature I’ll be doing on this blog. It is a weekly roundup of a things I have come across and want to share with you all, related to nourishing your body, or inspiring your soul. It might be a great recipe from another person’s blog, an inspiring quote, an inspiration story, a fabulous YouTube channel to follow, a product I love, a lovely song, what book’s I’m reading, etc, etc.

I was originally inspired create this series from Tim Ferris, who you might remember from The 4-Hour Workweek. He sends out a newsletter each week called 5-bullet Friday, where he posts the 5 coolest things he came across each week. Check it out!

I look forward to getting these emails every week from Tim, and thought to myself, “Hey, I should do something like this, but totally health and wellness related! I’m always coming across great information that I want to share with everyone.” And here we are…

I’m really excited about this, and I hope you enjoy it! ¬†I’d love to hear your comments or feedback on these posts. Feel free to comment below.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]FB_IMG_14707794409701. The Happy Pear

Where do I even begin to to explain how much I adore these two! They are a “pair” of identical twins from Ireland, and they are doing such amazing things there to bring awareness to healthy lifestyles and vegan food. They are an absolute hoot to watch! (yes I said hoot, and I mean it! haha).

They have great, simple, healthy recipes, and are so passionate about life. It would be really amazing to meet them some day… need to plan a trip to Ireland! I honestly can’t get enough of these two, you’ve got to check them out:


YouTube: The Happy Pear
Facebook: The Happy Pear
Twitter: @thehappypear
Instagram: @thehappypear
Snapchat: The Happy Pear
Pinterest: The Happy Pear


2. Juicing

People often ask me which juicer I use at home. When I’m looking to make quick juice to drink right away, I use and love the Breville Ikon Juice Fountain. It is easy to use, works great, and really easy to clean. This is called a centrifugal juicer, and there is more enzyme and nutrient loss as the ingredients are quickly processed and slightly heated. It is relatively inexpensive compared to other brands, and lasts a long time (I’ve been using mine for about 5 years now).¬†*I have included an affiliate link here to buy off Amazon (they have free shipping on orders over $50!)



For a next level up in juicing, there are the slow, masticating juicers. The most popular one being the Hurom Slow Juicer. It is about double the price of the Breville, but extracts the juice in a slow, gentle way which preserves enzymes and nutrients. I personally do not own one of these juicers, but I have many friends and colleagues who love this juicer. *This is also an affiliate link


If I am looking to make cold-pressed juice that will last for a few days without much enzyme loss, I use the Norwalk Juicer. This juicer is quite expensive. It is most commonly used by people who are going through treating cancer, or for people who want to juice in large quantity ahead of time. *this is not an affiliate link

Common Question Asked: Juices vs. Smoothies? Which is best? 

The Answer: They each have their benefits. 

Benefits of Juicing: Fiber has been removed which gives your digestive system a break. Juices have a high concentration of nutrients that are highly absorbable and quickly goes straight to the bloodstream. Because of this, you want to drink juices that are primarily vegetables rather than fruit (fruit will only spike your blood sugar), and you also want to make sure you’re using organic ingredients (you don’t want a flood of pesticides and chemicals going straight to the bloodstream).

Benefits of Smoothies: Full of fiber. The fiber keeps you fuller, longer, and also aids in having healthy digestion. More things can be blended than juiced such as nuts and seeds, avocados, protein sources, etc. The smoothie can act as a full compete meal. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Quote Start Today

3. Motivating Quote

This is a quote that has stuck in my head ever since I first saw it about a year ago. Rather than saying “oh I’ll just start that tomorrow”, think about what your tomorrow-self will think if you started today! You’ll be on day 2! And then the next day, day 3. And so on.

I posted this on my Instagram last week when I made the decision to get back into a regular routine of working out and yoga. Not only as a reminder that my tomorrow-self will thank me, but also as a way to hold myself accountable to start and stick to it by posting it on my social media.

One week later and I’m sticking to it, attending regular Moksha hot yoga classes, and doing home-based workouts. Along with that I’m making sure to drink lots of water, and stick more strictly to a healthy eating plan. I feel great![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Instagram Follower

4. Delicious Instagram Account to Follow

I just stumbled across Lindsey Becker’s Instagram account this week, after she liked one of my posts. My mouth was immediately watering looking at all of the delicious dishes she posts, such as her roasted asparagus with pistachio gremolata, grilled watermelon and peach salad, or the gluten free strawberry shortcake breakfast skillets. Mmmmm Yum!

Lindsey is a New York based chef focused on fertility, pregnancy and breastfeeding health, but these dishes could be enjoyed by anyone! If you’re on Instagram, and a serious health foodie like me, check out her page. I can’t wait to try some of these recipes! If you would like to learn more about Lindsey’s background, check out this quick¬†video. As well take a look at Lindsey’s gorgeous website¬†for the full recipes, and tons of information on which food and nutrients are important to support fertility, pregnancy and breastfeeding .¬†


[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]20160809_1754515. What I’m Reading Now

I’ve been eyeing this book for a long time, and finally diving into it. The Five Love Languages¬†¬†is a book about understanding the different ways in which people communicate love, and how to better communicate and receive love with and from your partner.

I have friends who read this book and highly recommended it… I’ve just started it, so we will see how it goes!

*note: this is an affiliate link [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]


Thanks for reading, I hope you’ve enjoyed this week’s RoundUp!!

Nicole signature