Blueberry Protein Pancakes

These blueberry protein pancakes taste great! I use organic cow’s milk but you can certainly substitute your favourite non-dairy milk. With or without the blueberries, these protein pancakes are a great start to your day or an alternative to your protein shake after a workout.



• 3 TBSP coconut flour
• ¼ tsp baking powder
• 1 scoop vanilla protein
• 3 eggs
• ¼-1/3 c organic cow’s milk
• Blueberries


1. Whisk the first 4 ingredients together until no lumps remain. Add milk. The more milk the thinner the pancakes will be.
2. Fold in blueberries.
3. Heat a skillet or griddle to medium heat. Add some coconut oil to prevent sticking.
4. Pour batter on to hot skillet. When bubbles start to form flip pancakes.
Heat until thoroughly cooked.

Apple Crisp

Apple Crisp

Straight from the Apple Pie Trail in The Blue Mountains, these apples are the star ingredient for one of life’s best comfort foods, Apple Crisp. The humble apple is often overlooked when we talk about Super Foods but in actual fact it lives up well to the old adage ‘an apple a day keeps the doctor away’. Apples contain vitamin C, fiber and an important substance called glucaric acid. Glucaric acid enhances the Phase II process of liver detoxification called glucuronidation. Glucuronidation is the detoxification pathway in which hormones, foreign substances and toxic chemicals, especially pesticides, are made harmless and are eliminated.

There is nothing fancy about this recipe. It’s just a few good ingredients coming together to make a great dessert.


6 cups of diced tart apples
2/3 cup Organic Sucanat
½ cup organic flour
½ cup oats
1/3 cup butter, softened
¾ tsp cinnamon
½ tsp nutmeg
Coconut Oil

o Preheat oven to 375 degrees
o Grease bottom of 8×8 pan with Coconut Oil
o Arrange apples in the pan
o Mix remaining ingredients and spread on top of the apples

Bake until apples are tender and topping is golden brown.
About 25-30 minutes

zucchini bread

Zucchini Bread

Zucchinis are members of the summer squash family. They are a very versatile vegetable. And eaten raw or cooked, zucchinis offer great taste and texture to many dishes, both savory and sweet. Their skins are thin and delicate and as such you really don’t need to go to the trouble of peeling them off. They are not considered to be high in fiber content, about 1.3 grams per 100 grams, but they are an excellent source of Manganese, a good source of vitamin C and contain lutein and zeaxanthin, two phytonutrients that belong to the carotenoid family. For those who count them, zucchinis are very low in calories providing only 17 calories per 100 grams.

This recipe always results in a moist and flavourful bread and is a nice alternative to banana bread.

Zucchini Bread (makes 2 loaves)


2 cups sugar
1 cup coconut oil
3 eggs
2 tsp. vanilla
2 cups shredded zucchini
1/2 cup homemade applesauce*
1/3 cup orange juice
3 cups flour
2 tsp. baking soda
1/2 tsp. baking powder
1 tsp. salt
1/2 tsp. nutmeg
1 1/2 tsp. cinnamon
1 cup walnuts (optional)

Preheat oven to 350 degrees
Mix sugar, oil, eggs and vanilla in large bowl
Stir until well blended
Add zucchini, applesauce and orange juice.  Mix well.
Combine flour with baking soda, baking powder, salt, nutmeg and cinnamon

Add to zucchini mixture
Add nuts
Pour in to 2 loaf pans lined with parchment paper
Bake 60-70 minutes until toothpick comes out clean
Cool in pans 10 minutes then transfer to cooling rack


Peel, core and slice 2 apples
Put in small saucepan with a touch of water and 1/4 tsp lemon juice
Cover and cook over low heat until tender
Use hand blender and blend to smooth consistency

Lacto-Fermented Dill Pickles

Traditionally, fermenting foods was done for food preparation and preservation. We know today that along with these benefits, the fermentation process allows for greater bioavailability of nutrients and provide probiotic benefits enhancing our digestive health. It’s a great time of year to take the plunge and begin fermenting at home. Fermented dill pickles are easy to prepare and a tasty way to introduce fermented foods in to your daily diet.

Thanks to Lorene Sauro for this recipe. You can find more great recipes on her site

Lacto-Fermented Dill Pickles Using Apple Cider Vinegar As A Starter 

Equipment Needed
1 litre Mason jar with lidCutting board and knife
Measuring cup and measuring spoons
Strainer or colander (for rinsing the cucumber)
Paper towel (for drying the cucumbers)

To Make the Pickles:
6-7 medium small cucumber (as many as will fit in the ajar standing)
2 cups spring water
1/2 tsp sea salt
1/4 cup apple cider vinegar (with mother*)
1 tsp dill seeds
2 tbsp fresh dill
1-2 two large garlic cloves (cut into three pieces each) – optional
1/8-1/4 tsp black tea leaves
Chili flakes (optional)

Wash and dry the cucumbers. Cut off both ends of the cucumbers. Place the cucumbers into the Mason jar, standing them up. Wedge them in there. Mix the sea salt and spring water together to make the brine. Let the salt dissolve. Pour the brine in the jar and cover most of the pickles. Add the apple cider vinegar and if this does not cover the pickles then add more water until the pickles are covered. Leave one inch space at the top of the jar. Add the dill, garlic (if using), tea and chili flakes (if using). Place the lid on tightly and let the cucumber ferment for at least 5 days. Leaving it for two weeks will make it more flavourful. Try them at this point and decide if you want to ferment them longer. For the first three -five days, turn the jar upside down at least once a day to keep the cucumbers covered in brine if they have floated to the top. Once gas builds up inside, this is no longer necessary.

When the pickles have the taste and texture that you like, put them in the fridge to slow down the fermentation process and they will keep for several months.

Tip # 1: The tannins in the tea helps keep the pickles crunchy
Tip # 2: If leaving the cucumber whole, make 3-4 little cuts in the skin with a knife as this will help the flavours absorb into the pickle

*What does “with mother” mean? It refers to the residue of the fermented apple that real apple cider vinegar will have. It usually appears as a brown sludge at the bottom of the bottle. You may also see brown bit when as you use the vinegar. 

Pasta with Bay Scallops

Pasta with Bay Scallops

Often times the best flavours come from simple ingredients. Although Pasta with Bay Scallops may sound like something pulled off of an Italian restaurant dinner menu, in truth this dish is simple and tasty and makes your kitchen smell like a tried and true local Italian eatery. The real key to this recipe is to use good quality ingredients.

Good Bay Scallops have a soft fleshy texture and a mild smell. They are a very good source of B12 and Omega 3s and because of their delicate flavor they often appeal to those who are not big fans of seafood. Fresh parsley added at the end offers that last flavor boost to this great dish. In this recipe I have chosen to use rice pasta but feel free to substitute with your family favourite.

Pasta with Bay Scallops

1 1/2 Cups Bay Scallops
Juice of 1/2 Lemon
1 TBSP Butter
4 Cloves of Garlic
1/4 Cup White Wine
1/4 Cup Fresh Parsley
Salt & Pepper
300g Rice Pasta

•Wash and season scallops with salt, pepper and lemon juice.
•Begin cooking pasta.
•Add oil and butter to pan. When butter is melted add crushed garlic and cook until softened.
•Add scallops
•Add white wine
•Sauté until scallops are cooked.
•Toss cooked pasta in to scallops
•Add fresh parsley

Serves 4