Monthly Archives: February 2013

Vegetarian black bean and spinach lasagna!


I love spinach! I could eat it every day. In a salad, in a wrap, on my pizza, but I’ve never made a lasagna with spinach. Tonight is the night! One of the main reasons I love this beautiful green super food is because it has so many nutrients! Researching, I’ve read that this meal contains iron, fiber, vitamin A, C, K, carotenoids, calcium, and much more!

It is known to slow down certain cancers, to make your bones strong, lower blood pressure, and prevent eye problems! Spinach is so easy to incorporate into any meal!

Here is my delicious spinach lasagna and ‘no garlic bread’ pita crisps:

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What you’ll need:

  1. A 13×9 oven safe lasagna dish
  2. 9 lasagna noodles (of your choice) I’m using the presto noodles
  3. Spinach – 2 cups
  4. Yellow peppers diced – 1 cup
  5. Red Peppers diced – 1 cup
  6. Black Beans (canned and rinsed) – 1 cup
  7. 800 ml of pasta sauce
  8. Cheese (shredded)
  9. Low fat Sour Cream – 1 cup
  10. Two tortillas
  11. Vegetable oil -1 tsp
  12. Roasted garlic
  13. Chili or paprika seasoning

How to prepare:

  • Preheat oven according to lasagna noodle instructions. I chose the presto noodles (because I am a little lazy)
  • 375F for me!
  • Rinse black beans in strainer
  • Brush pasta sauce on bottom of lasagna pan
  • Place 3 presto noodles on top of the sauce
  • Brush sour cream on top of the noodles
  • Distribute 1/2 a cup of black beans on top of the sour cream
  • Distribute half of the spinach, peppers and finally the pasta sauce on top
  • Place 3 lasagna noodles and repeat with the rest of the ingredients starting with the sour cream
  • Add remaining 3 noodles, and brush pasta sauce on top
  • Crumble the cheese over the sauce
  • (If you have sauce left over, pour around the sides of the noodles to prevent the noodles from becoming too crispy)
  • Cover with tinfoil
  • Bake for 40 minutes
  • Remove tinfoil and bake for another 10-15minutes
  • Let cool and enjoy!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

Pita Crisps:

  • Keep oven at 350F
  • Place two tortillas on a pan lined with parchment paper
  • Brush oil on tortillas
  • Sprinkle roasted garlic and chili powder on top
  • Bake for 10minutes or until ends are golden brown and crispy
  • Cool, break them up and enjoy
  • Would taste great with hummus too!

*These instructions are guidelines only. Cooking times and oven temperatures may vary*

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My Beloved Avocado…


How I love thee! Not only do avocados taste delicious, they make you feel full (help with weight loss) have anti-inflammatory nutrients (help to prevent arthritis) contain a ton of fiber, packed with carotenoids, and Vitamin C! They are also known to do wonders for your skin.

Many people use avocados for facials.. By mashing it up and using alone, adding organic honey or plain organic yogurt. For those with sensitive skin against harsh chemicals, this would be the perfect and most natural mask to use! Add a slice of cucumber to each eye and relax! (Cucumbers are known to reduce puffiness under your eyes.)

If you are scared you will eat your mask before it gets to your face, here is an awesome and easy vegetarian meal you can use avocados with!

I am not a nutritionist, or involved in any health practices. This information comes from extensive reading and research.

*These instructions are guidelines only. Cooking times and oven temperatures may vary*


What you need:

  • Kidney Beans 1/4 cup
  • Black Beans1 1/4 cup
  • Crushed tomatoes 1/4 cup
  • Half of an avocado
  • Red peppers
  • Hot peppers
  • Shredded cheese
  • Tortillas

Preheat oven to 375F

  • Place parchment paper on baking sheet
  • Mash your avocado
  • Dice your peppers
  • Load up your tortilla, fold and even out the middle
  • Cook for 10minuts
  • Flip and cook for another 10mintues
  • Let cool for and serve!


*These are just guidelines. Oven temperatures may vary*

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Yogurt Passion Fruit Pops!

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From Brazil, the passion fruit smells exactly like the body wash you once bought. AMAZING! But it has a very acquired taste! It’s sweet when ripe, but mostly sour (to me)! I love what it is known for, and how rich it is in antioxidants. It is a very good source of fiber, and contains great levels of vitamin A (good for your eye sight, skin) and C (helps develop resistance against the flu.)

If you are on the go, or just want a quick vitamin A, C and fiber fix. This is a great option, and so easy to make. Passion Fruits are ripe when the skin is wrinkly and soft.

I am not a nutritionist, or involved in any health practice. This information comes from extensive reading and research.

*These instructions are guidelines only. Freezing times may vary*

Yogurt gives you calcium, Vitamin D, Vitamin B12 and so much more!

Prep time: 10 minutes Freeze: 4 hours

What you will need:

  • 2 servings of Fat Free Vanilla Yogurt (200g)
  • 2 Passion Fruits of your choice
  • Popsicle sticks
  • Ice cube tray
  • Makes 12

How to make the pops:

  • I chose two passion fruits and divided my yogurt and passion fruit goodness in half
  • Scoop out the fruit and add to your yogurt
  • Mix it up, and divide evenly to your ice cube tray
  • Freeze for 4 hours or overnight
  • Pop out and enjoy! Rub hot water on the bottom of the tray if your having a hard time popping them out.

For more pops – just double the yogurt to 4 servings (400g) Makes 24

*Freezing times may vary, these are just guidelines*

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Coconut. Why I love it.


The coconut. Such an amazing fruit!  It has so many health benefits and it does wonders for your hair and body. It kills viruses & bacteria, it boosts your energy and improves digestion. Woman rave about using coco butter on their bellies during pregnancy to avoid stretch marks, and it works! Some just love the smell, as it reminds them of the tropics and some use it for cooking. I love it for what it does to my hair!

A hair dresser told me my locks were dry when I went for a trim, which I agreed.. it was in the worst shape it has ever been! I blame it on the bleach and my hair straighter – it did some major damage. But I love “being” blonde in the winter and I do a hair repair treatment once a month or so, but it just wasn’t bringing much life back to my hair.  The hair dresser told me to try coconut oil.   I trusted her advice, left my appointment, and went right for the missing oil in my life.  I will never go back to using another treatment again!

Here’s my review:

Palmers Coconut Protein Pack VS. ION Repair Solutions

palmers vs ion

I like the ION Repair Solution hair treatment, it’s 100% vegan, and very affordable. $2.00 Canadian.

Palmer’s Coconut treatment is double the price, but it’s double the product.  $4.00 Canadian.
Palmer’s is not vegan as it contains low fat milk, but it is not tested on animals. It is also sulphate and paraban free.

Comparing the ingredients on the back – they have a lot of the same items I can’t pronounce. But Palmer’s has coconut oil, coconut oil, coconut oil!

After using ION I found my hair didn’t feel  very soft or looking very fresh after use.  It felt and looked as if I never treated my hair.

After using Palmer’s, my hair felt soft, silky, and looked so shiny!

I vote: Palmers!

If you are really adventurous or vegan – go straight for the oil! Wash your hair, and apply the oil (focusing on your ends) put a shower cap on and let sit for 30minutes.  You can also combine the oil with your favorite conditioner.

I love coconut oil, from the smell to the health benefits.  Coconut4 Life.

Please note: I am not a nutritionist, or involved in any type of health practice. This information comes from extensive reading and research.

*These instructions are guidelines only. Only use these products as directed on the package from the product manufacturer.  Do not use the pure coconut oil on your hair or face if you have any type of allergies.*

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Fruit & Veggie Chip Mix!


I’m a strong believer that what you eat reflects your skin, hair, and well being. I love that fruit and vegetables can heal, that they can cure health problems, and make you feel good! Food truly is, for the soul.

But don’t get me wrong, I can down a bag of sour cream & onion chips and a Twinkie in minutes! Which is one of the reasons I started making my own homemade treats.  Now lets be honest… many of us just don’t have the time to dehydrate an apple for 12 hours! So I always have a few fruits or vegetables in the kitchen, and I prepare food in advanced.  It’s a great way to stay on top of a snacking addiction, and fulfilling all of your cravings!

Lets get cooking!

Prep time: 15mins
Cook time: 45mins-3hours

Here’s what you need:

  1. 1 banana
  2. 1 apple
  3. 1 sweet potato
  4. A mandolin (for slicing)
  5. Parchment paper
  6. Cinnamon (optional)
  7. Salt (optional)
  • Preheat oven to 220F
  • Place parchment paper on your pans
  • Wash apple & potato
  • Slice banana very very thin with a knife (Penny size thin)
  • Slice apple with mandolin or sharp knife (Loonie size thin)  You can core the apple or leave it in, some people prefer the core in (less crispy.)
  • Slice sweet potato with knife or mandolin.  About 2cm thin
  • Place fruit & veggies on pans (make sure the pieces are not touching or overlapping)
  • Cook bananas for 30-45 minutes turning halfway through until crispy and no longer gooey
  • Remove from oven, cool on rack.
  • Continue cooking sweet potato & apple for the remanding 2hours and 15mintues. Turning half way through, swap racks if using two trays. Cook until crisp!

The thicker the fruit or vegetable – the longer you will have to cook! You will know when it’s the crispiness you desire.

Let cool on a rack & voila! A healthy chip mix!

*Sprinkle cinnamon & brown sugar on apples and store separately if desired.
Sprinkle salt on the sweet potatoes if you really want a delicious chip fix!*

Store in an air tight container.

Oh and did I mention your dog can eat all of that too? Only if you have left them plain of course and you have taken the apple seeds out. Apple seeds are very, very bad for dogs!!

Now the benefits!

Cardiovascular benefits, an antioxidant, high in fiber & vitamin C

Great for your eyes, high in vitamin B6, C, manganese, fiber & potassium

Sweet potatoes:
An antioxidant, high in vitamin A, C, manganese, B6, fiber, B5 + so much more!

Please note: I am not a nutritionist, or involved in any health practice. This information comes from extensive reading and research.

*These instructions are guidelines only. Freezing times may vary*

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