Healthy Gluten Free Crepe!!
Years ago when I found out that I was celiac and gluten intolerant I began to experiment with psyllium fiber and egg whites... I used to use oats but I didn’t know that they were gluten contaminated and causing me pain.
Anyways I replaced the oats with psyllium and created an even yummier pancake! A couple years later I discovered coconut flour and decided to mix the coconut flour and psyllium together and deliciousness was created!!
Now you do have to play around with the recipe because psyllium can bulk up fast!
I found the trick for me was to heat the pan first on medium heat while I was mixing the ingredients together.
1/2 cup of egg whites (2-3 egg whites)
2 tbs of psyllium fiber
2 tbs of coconut flour
2 tbs of water
1/2 tsp or more of cinnamon
1tbs of coconut oil
First coat your pan with coconut oil so that your crepe will be easy to flip. Second put the pan on the burner on medium heat to warm up.
Mix all ingredients in a container with a closed lid and shake it shake it shake it baby!!
Once it looks like its all mixed turn the heat down to medium-low, if you have a gas stove turn it down to the minimum.
Pour the mixture in the pan and wait for 1-3 minutes, use a spatula to check the edges so you know when to flip.
Once ready to flip carefully flip and turn the heat down again, if it’s a gas stove turn it off, it will cook on its own without burning.
1 organic fuji apple
2 tsp of cinnamon
2 tbs of water
1 tbs of hemp hearts
1tsp of pumpkin seeds
1 tsp of cranberries
1 tsp of coconut chips
1 tbs of coconut yogurt
Slice the apple and throw in a non stick pan with the water and 1tsp of cinnamon. Sauté the apples until apples are caramelized.
Mix coconut yogurt with the other tsp of cinnamon.
Place sautéed apples on top of the crepe and add all other toppings.
This is totally my favourite breakfast I usually top mine with raw papaya and toasted coconut flakes, any topping is delish! This is great for desert too just add a scoop of your favourite ice cream dairy or non dairy and enjoy… oh and sharing with a loved one always tastes better ;)
Apple mozzarella Vegan sourdough grilled cheese deliciousness with some pretty healthy ingredients so you can enjoy some good old comfort food minus the guilt!
Benefits of sourdough bread:
-Blood glucose regulators
-Better absorption of minerals
-Better absorption of vitamins
Vegan cheese has its own benefits and this one has is NOT soy based... here are some other benefits:
-Less saturated Fat
-Free of common allergens (soy, casein, lactose, gluten, egg, wheat, barely, corn, rice, nuts)
-Free of artificial ingredients
-Free of artificial preservatives, hormones and antibiotics
-Easier to digest
Apples are great and so is the coconut oil ... just a healthier way to enjoy some good old comfort food!
2 slices of prebiotic sourdough bread
1/4 of organic royal gala apple thinly sliced
1/4 cup of Daiya cheese (up to you how cheesy you like it I just covered both sliced of bread with the apples in the middle)
1tbs of coconut oil
Spread coconut oil on both sides of bread. Cover each slice with desired cheese (vegan or not), add thinly sliced apples. Preheat pan on medium heat. Add the sandwich, 2-3 minutes on each side then until its golden on each side. Serve while warm and gooey and enjoy!! :)
Let me tell you a little about how I ended up in Costa Rica in the first place.... I came for a yoga and plant medicine retreat for a week in February of 2016, my ticket was booked to be in Costa Rica for exactly one week but after being in this magical place for a few days and feeling a sense of home for the first time in my life .... the lush rain forest, jungle, beach, land all gave me this peace that I had never feel before, truly like I was home for the first time in my life (even though I was travelling alone didn't know anyone and far away from my family).
Oh and experiencing the plant medicine ayahuasca although I didn't understand it right away really helped make that decision to first extend my trip much easier! So I extended my trip two weeks, then when the last week was coming up I sat in meditation asked for a sign if I should stay and I got not one but many that I needed to stay.
One of the reasons the decision to stay was much easier for me was because months before I had been in very serious a car accident and my life flashed before my eyes so spontaneity came much easier than it had before.
My car accident was the biggest blessing of my life even though it physically broke me, I needed it because I was spinning, burning myself out physically and lost in what direction to take my business because I was beginning to resent the fact that I was a fitness model knowing I was so much more than a body, yet still so attached to it. So much confusion I was causing myself….it was also easy because I had nothing really pulling me back in Canada, sure my family was there but I didn’t see them too often anyways ands so used to being alone being a lone wolf for as longs I can remember.
So many things seemed to have worked out perfectly before I left to Costa Rica which made the choice to stay easier … like the new fitness facility I was managing flooded and had to close for renovations for a few months, my car was totalled so no more car, and 5 days before I left for the retreat I moved out of my apartment to my parents place and was going to come back and look for a new place to live and a car!!!
So yeah thats how I ended up here the first time not knowing what the fuck I was going to do but trusting that somehow I would be okay... that theory proved right as the path just began to unfold, and every person I met felt like I had known them forever like they were somehow guiding me it was true magic!
Met one specific beautiful soul who was working at a beautiful retreat centre and was just going to show me the place and one thing lead to another and I was able to stay and work at this magical retreat centre and eco hotel called Selva Armonia as a volunteer. the first retreat was for instagram famous @YogaGirl… I had been following her which was super cool, I was in the kitchen which is an open space overlooking the famous Whales Tail in Costa Rica, the last thing it felt like was “ work” we were eating and preparing farm to table vegan meals it was amazing… I also met more beautiful souls that became my new family.
The retreat went so well that I stayed for the next one which was a month long teacher training, more beautiful souls and more experiences including becoming a mom to a beautiful angel puppy Waska. Once April 1st came I was moving out to my own little jungle beach tree house under a mango tree and a 5 minute walk to the most magical beach I had ever been on called the whales tail in Uvita Costa Rica. I lived there for a month with a roommate who became my soul sister, we helped each other in so many ways and the love we shared and continue to share is beautiful.
I had my aunt surprise me two days before my birthday with two big stocked suitcases although all I cared about was seeing her because if you know you’d know our relationship is special and goes beyond this world! We adventured around Costa Rica for two weeks together pure magic!
A month later my mom came to visit again so much fun, even though she did get sick, lucky for her I was able to take care of her :)
The night before my mom was going back to Canada I though hmmmm I need to get my taxes done so why not go with her, unfortunately I wasn’t able to get on the same flight but I got a flight for the next day, so back to Canada I went. Short stay but successfully got what I needed done.
When I came back to my jungle beach house it’s clear that things had changed and it was time for me to get my own space, I immediately found a cute little house with a beautiful little yoga deck so I went to go check it out and fell in love with it … made that my new casita!
Having my own space I began to get my wheels turning on how to make it work in the jungle so I started teaching kids yoga and Spanish lessons from home, also became the Spanish Teacher for volunteers at the Villa Alturas Wild Life Sanctuary ….seriously this was NOT work I was blessed to be able to teach really cool people Spanish while I got to overlook the jungle and the sanctuary which had baby sloths monkeys and all kinds of other really cool wild animals! I was also asked to Chef it at Selva Armonia when they had retreats ….truly living a dream!
Although I was living this dream there were still things looming over me like my car accident and the legal portion of that which wasn’t fully settled …. also I was running out of funds and using my credit card for everything which didn’t feel good at all since I was getting myself into more and more debt daily!!! EEEEEEK and of course on the outside I was calm however this even though not on the forefront of my mind subconsciously was fucking me up!!!!
Living in the jungle was been so humbling in so many ways! Nature has a way of humbling you ha, like crazy rain that causes all sorts of fun things like floods, landslides and trees falling and I'm not talking little trees but huge massive trees that block the road for hours at a time ha!
Costa Rica was great but I felt a pull to go back to Toronto to surprise my family so I booked my flight and told no-one ….while in the jungle I decided that my pup and I needed a bigger place so I found a house that had 3 bedrooms was close to my friend and had a gate so Waska would be able to run around, I got to talking to the owner and was going to move in however it wasn’t ready in time before I left so I moved my stuff to my friends house two days before I was to fly to Toronto ….. Got to Toronto, my best friend from childhood picked me up with her little girl. The next day I surprised all of my family one by one and documented it all too much fun!!!
Anyways thats how I first ended up in Toronto but there is SO much more to this story this is only part 1 …. so please stay tuned for part 2 which has more of what exactly happened in Toronto and what happened to my stuff and Waska while I was gone.
Chocolate mousse anyone?
This rich creamy and smooth mousse is so good you won’t believe how healthy and easy to make this is! This recipe is perfect for anyone from athletes, to the health conscious to kids to seniors to those looking to lose weight, lower cholesterol or blood pressure to anyone who enjoys chocolate!
Easy 3 ingredients avocado, banana and chocolate vegan protein powder.
Did you know that avocados actually contains more potassium than banana so if you’re need to boost your potassium or balance the electrolytes in your body an avocado would be a better option.
This specific recipe happens to have both avocado and banana so it’s perfect for balancing this electrolytes among other benefits like balanced blood pressure, blood sugar, improved digestion, more energy, brighter mood and decreases stress. When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them... move them from the digestive tract and into the body, where they can be used.
Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.
This includes vitamins A, D, E and K... along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold
So... not only is avocado highly nutritious, it can dramaticallyincrease the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.
The protein powder I’ve used is Sun Warrior the warrior blend chocolate protein.... I love how nutritious this complete protein powder is:
Sun Warrior Proprietary Protein Blend (Raw Organic Cranberry Protein, Raw Pea Protein, Raw Organic Hemp Protein), Organic Cocoa Powder, Organic Natural Fibers (Fenugreek, Konjac, Guar), Organic Vanilla, Organic Stevia, Medium Chain Triglycerides.
1 scoop of chocolate vegan protein powder
1/2 cup of water, coconut water or non dairy milk (almond, cashew, coconut, hemp) ...for this particular one I used good old H2O
Throw all ingredients into a blender until creamy and you can serve it right away or chill it for a few hours. I'm a toppings kind of girl so I topped it with coconut flakes that I toasted myself, you can use slivered almonds, shredded coconut, hemp hearts, cacao nibs or whatever your little heart desires :)
Hope you enjoy!!
Okay there's no stopping me today ha! I am determined to start my blog today! FACK I spent all day writing my first post and due to technical difficulty it all got wiped out ....well shit not stopping me as I sit here in the beautiful jungle oh yeah I'm back in Costa Rica! Had the most amazing day in the jungle went to the beach TWICE, just got back actually from watching sunset and posting because that was one of todays goals!!
I'm excited for this new journey, currently living in the jungle privately working with a client to transform them to their best self through food, training, yoga, breathing and meditation oh and we throw lots of fun in like waterfall hikes and sunset beach workouts!
Anyways for those of you who don't know me stay tuned for my post of how I ended up in Costa Rica in the first place!
LOVE YOU and thank you for reading and following my journey with me...this blog will have all things that I'm passionate about and some about my journey.... mostly this a place where I will share all the recipes I've come up with over the years and not put anywhere yet!