The Best Pecan Pie – made with kithul

The Best Pecan Pie my family has ever had made with kithul, a sugar free, low glycemic treacle that tastes like caramel!

A couple of years ago when we learned that my father was diabetic, I started to make this Agave pecan pie recipe as a sugar free option. It was a good recipe, but we started to move away from using agave. Coconut syrup became the new favourite, and then my father discovered kithul as a delicious low glycemic option. I used the kithul to make our holiday pecan pie and wow! This has since become our family’s number one favourite dessert!

Agave Pecan Pie Recipe Review

So what exactly is kithul? Kithul is type of treacle that comes from Sri Lanka. Also called jaggery, you might think of it as something like maple syrup but with a caramel flavour that’s absolutely delicious but unlike maple syrup, it’s low glycemic and diabetic friendly.

The kithul is amazingly delicious and perfect for pecan pie. Here’s my blue ribbon pecan pie recipe.


1 9″ pie


2 cups kithul
3 large eggs
1/3 cup butter, at room temperature –
2 cups pecans, half broken, half whole
1 teaspoon vanilla extract or
¼ teaspoon salt

1 uncooked pie crust of your choice
tinfoil to make a pie guard for your crust, or similar


1.  Preheat oven to 350 degrees.

2.  In a dry skillet, roast pecans over medium heat for 5 minutes.  Set aside.

3.  Cook the kithul in a pan and gently boil for 10 minutes to reduce it to a thicker syrup.  Remove from heat and let it cool down a little bit for about 2 minutes.

4.  Beat eggs lightly and gradually pour into the heated kithul, beating constantly to prevent eggs from scrambling.

5.  Cut the butter into little chunks and add to the mixture while you are beating the eggs and kithul.  Stir in the vanilla extract and salt.

6.  Add roasted pecans to the uncooked pie crust.  Pour mixture over top.

7.  Carefully place your pie in the oven and bake about 30 minutes, then remove, place pie crust shield on it, and return to the oven for another 30 minutes (a total of 1 hour in the oven).

8.  You can test the pie by sticking a knife in the middle.  If the knife comes out clean, the pie is done.  It if comes out dirty, it needs about 10 more minutes in the oven.

9.  Cool pie on a wire rack.

Agave Pecan Pie Recipe Review

The 2014 Totally Fabulous Vegan Bake-Off: Pucker Up Lemon Squares (raw)

lemon squaresYesterday I participated in Toronto’s Totally Fabulous Vegan Bake-Off! I entered in the raw category with an updated version of my original raw lemon squares. It was a really neat experience! I was there rather too early, the first non-professional on-site in fact. I’m both a busy bee but also an eager beaver, what can I say.

I’m hoping to post some photos later of the raw plate which included my lemon squares and the other items that I was up against. Here are the listings from my category:

Decadent Raw Desserts (Gluten-Free friendly, check ingredients carefully)

Title Description  
Pucker Up Raw Lemon Squares Tart, lip puckering, rich and creamy lemon perfection, all rolled into one delicious raw gluten free treat!
Raw Chocolate Lavender Cheesecake Rich and creamy chocolate cheesecake with a hint of local lavender – served on a chocolate brownie crust.
Raw Gluten Free Raw Sticky Zucchini Flax Cinnamon Buns, rolled in raw Carmel sauce and drizzled with raw cashew cream!!
Better Tarts A raw take on a canadian classic, that is better for you and better tasting!
Molten caramel brownie Fudge brownie, gooey caramel centre, sprinkle of sea salt…yum.

The plate was pretty monochromatic, as were a few of the plates in other categories, so my lemon squares really popped! I used extra tumeric for more colour this time around, and I also added a lemon drizzle (coconut butter, lemon, stevia) to use as “glue” to stick on some sour lemon flakes made with dehydrated lemon for some extra texture. I was thrilled with how they came out, and all of the feedback I received was very positive. Maybe too positive, since it made me overly hopeful that I might win in my category which I didn’t, but that’s ok. It was still a nice day.

Old Recipe: Original Raw Lemon Squares

New Recipe: Totally Fabulous Raw Lemon Squares


  • 5 cups of dried, unsweetened coconut.  butter (approximately one jar or about 4.5 cups of fine dehydrated coconut converted in to coconut butter)
  • 2-4 tbsp of coconut oil
  • 10 lemons, zested first, then squeezed
  • 1/3 cup of lucuma powder (optional)
  • Stevia Powder to taste – I like NOW brand
  • 1/4 tsp tumeric (for colour, optional)
  • 1 cup of raw cashews
  • 1 cup of raw coconut flour
  • aprox. .5 cup of dates (use more as needed)

IMPORTANT INSTRUCTIONS: **Your food processor must be completely dry for this to work, and all ingredients should be at room temperature before proceeding.

  1. Blitz the dried coconut and 2 tbsp of coconut oil in the food processor to make coconut butter. This can take several minutes. Stop and scrape the sides of the sides of the food processor often. If after 5 minutes your mixture is still dry, add more coconut oil as needed.
  2. Once you’ve made a completely smooth butter, add the lemon zest. Blend.
  3. Add the lucuma. Blend.
  4. Add the lemon juice. Blend.
  5. The stevia that I use comes with a tiny little spoon inside the jar. Add 2 of the tiny spoonfuls, or just a small pinch of stevia and blend and taste often. Adding only a small amount at a time, add more of the stevia as needed adjusting to your palette.
  6. Add the tumeric. Blend.
  7. Pour contents in to a bowl and set aside on the counter (not the fridge) while you continue on to make your crust. 
  8. When working in this order, there is no need to clean the food processor. Blitz cashews in the food processor until they start to form a crumb. 
  9. Add the coconut flour and approximately 6 dates and start the food processor going, adding more dates until the mixture starts to seem slightly sticky. Stop the food processor and smoosh some of the mixture together with your fingers from time to time and when the mixture starts to stick together, it’s ready.
  10. Line a pan with parchment paper, or oil and dust with coconut flour before pressing the crust in to the form.
  11. Once you’ve pressed the crust in to a pan, scoop the filling in to the pan and smooth it out with a spatula. Place it in the freezer for at least one hour before cutting and serving. I like to make this the night before and thaw it out the next day for serving.

The Raw Chocolate Lavender Cheesecake that won was really lovely. It was both aesthetically nice, and very tasty. For me, chocolate does tend to be chocolate and can get repetitive, but the addition of the lavender added some interest and the texture in particular of the creamy chocolate in the middle was very nice.

I’d also like to note that the texture of the crust for the raw butter tarts was really impressive. I wanted to ask the fellow who made them about what he used but didn’t have the chance. I really know a lot of raw desserts at this point so it takes something to impress me and make me wonder, so actually, for me the crust of those butter tarts was the most interesting thing on the raw plate. I think that if his filling (probably made with date) had a little more of a caramel edge to it, maybe with some lucuma and a touch of yacon and mesquite, he could have been the winner.

4bakersI competed as part of Team Lindy Hop with Kris Light and her P.B. Phone Home squares, Ashley Bratty with her Snickerdoodle Sandwich Spectacular/Snickerdoodles Marsala and Heather O’Shea with her Jazzberry Lemon Cupcakes. I have to admit that all of these desserts (including my own) were so yummy that early on I thought it might be a clean sweep for our entire category. Everything was delicious, but unfortunately Kris and I stood aside to cheer on the 2 winners on our team, Heather and Ashley. Heather even won Best in Show for her cupcakes! You can read more about her entry on her blog here.

This was a really neat experience. I hope to snag some more photos to post soon.

Oh, and my lemon square display made it in to this photo gallery from BlogTO.

Who’s Kale?

who's kale

The Kale Recipe everyone’s talking about – Who’s Kale? 

  • 1 bunch raw kale, washed, de-stemmed and dried
  • 2 Tablespoons tahini
  • 2 Tablespoons apple cider vinegar
  • 2 Tablespoons lemon juice (I like a little less, like 1 tbsp, or just more apple cider vinegar)
  • 2 Tablespoons coconut aminos (originally called for Bragg’s liquid aminos, or tamari or soy sauce would work, or just add salt to taste)
  • 4 Tablespoons nutritional yeast (I generally use a lot more – yum!)
  • 2 teaspoons minced garlic (1 – 2 cloves of garlic, when I’m lazy I use garlic powder


  • .5+ teaspoon of dijon mustard
  • sesame seeds, to taste as garish (optional)
  1. Break or cut kale into bite size pieces and place in a large bowl.
  2. Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing.
  3. Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated.
  4. Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more palatable – particularly for those who are skeptical of eating raw kale.
  5. Sprinkle on some sesame seeds before serving if so desired.

Credit to the original internet source:


Last Sunday was Niagara VegFest. Among many other great purchases, I picked up a couple of I “heart” kale buttons and a bag. 2 days later, I was riding the subway in Toronto late at night and a guy asked me, “Who’s Kale?” which has now become the running joke.

So how do I eat all this kale?

I already loved Kale Chips, but it was the Garlicky Kale from Whole Foods is the recipe that started my real love affair with kale.

  • Kale Chips
  • Garlicky Kale from Whole Foods
  • Kale salads of all sorts are delicious. Make sure to massage the dressing into the washed, de-stemmed kale so that it really softens and marinates.
  • In juice: I keep the kale stems and use them for juicing. One of my favourite combinations is kale with pear. Kale + pear are a wonderful pair!
  • In smoothies: Since I eat so much kale at other times of the day, I tend to favour spinach in my morning smoothies, but kale often makes an appearance too.
  • When I’m on the go in Toronto, I seek out kale salads from restaurants like:I heart kale
  1. Freshii 
  2. Fresh
  3. Urban Herbivore
  4. Vegetarian Haven

Some people only think of kale as a cooked food but I really prefer it raw. Eating it raw has completely changed my view of this super green, and I really find it much more satisfying than other lettuces or baby spinach for salads.

Wikipedia has this to say about kale:

Kale or borecole (Brassica oleracea Acephala Group) is a vegetable with green or purple leaves, in which the central leaves do not form a head. It is considered to be closer to wild cabbagethan most domesticated forms. The species Brassica oleracea contains a wide array of vegetables, including broccolicauliflowercollard greens, and brussels sprouts. The cultivar groupAcephala also includes spring greens and collard greens, which are extremely similar genetically.

Want to know more about the various varieties of kale? Check out



Staying healthy and vegetarian at Disney World

Mandi Geoff Hollywood
My husband and I just got back from 8 days at Walt Disney World in Florida. We had a great trip!

Something that was very important for me was staying healthy while away. If I was going to indulge, I wanted to make sure it was worth it, not just eating out of excess. It’s tricky in an environment like an amusement park but overall, I’m very happy with the balance that I found.

At home I’m vegan and gluten-free but I fell off the wagon while we were away. C’est la vie. Back in the saddle again now that I’m home.

Morning Smoothies
This is the first time that I’ve ever traveled with a Magic Bullet and I’ll never go on a trip without one again. It was awesome! We were staying at Disney’s Caribbean Beach Resort and I was able to have groceries delivered directly to the hotel from in Orlando. This worked out perfectly! I brought my own Sun Warrior Vanilla protein powder and a blend of some superfoods which I used to supplement my green smoothies with the groceries I bought. For 8 days of smoothies for 2 people, an ideal order would be 2 packages of pre-washed baby spinach, 3 containers of fresh blueberries, 3 containers of fresh strawberries and 16 bananas. (I also ordered apples and celery for snacks and cereal and almond milk for my husband. I just had my usual smoothie for breakfast and that was the important thing.)

Geoff Big Thunder SMSalad “Jazz” Packs
I packed several ziplocks to make my favourite “Jazz” packs for when I got stuck eating any small or unsubstantial salads. I really recommend keeping a jazz pack in your purse or bag in general. It relieves a lot of pressure when you’re trying to pick a restaurant with someone who isn’t as health conscious as you are. Even if you have a pretty lousy salad, topped with your favourite nuts, seeds, dried fruit, eggplant bacon, nori, nutritional yeast, etc. you can turn mediocre into delicious.

Jogging Gear

Though we were already walking a lot all day long at the parks, it felt really good to go for a short run around the lake at our resort to start the day. It was only 13 minutes to run around the lake before Geoff woke up, but it was definitely worth packing my workout wear for the bit of exercise but mostly for the fresh air.

Disney’s Magic Kingdom

Liberty Square Market, Magic Kingdom (beside the President’s) – Market Stand

Hands down, the best kept secret in any of the parks is the Roasted Sweet Potato for just $3.29 at the Liberty Square Market beside the President’s show. They’re completely hidden other than a small sign which I saw at the last minute. They were hidden somewhere behind the counter but when I asked the cast member brought out a giant, perfectly roasted sweet potato. Butter comes on the side so skip it if you want to stay vegan, a little salt and pepper and voila! The best deal and tastiest healthy snack or meal around the parks.

Cosmic Ray’s – Tomorrowland –  Magic Kindom – Quick Service (Bay 3)

I had the Greek Salad ($7.99) at Cosmic Ray’s. The good thing about the food at Cosmic Ray’s is that they have a toppings bar so you can bulk up your salad, and I also added a jazz pack for this one. It became quite a huge salad with my jazz pack and the experience was made thoroughly enjoyable when we grabbed a seat near Sonny Eclipse to watch his show. Loved the character entertainment. I’m surprised there isn’t more of that sort of thing at the restaurants around the parks.

Be Our Guest – Fantasyland – Magic Kingdom – Mid-Service at lunch, Full Table Service at dinner

Quinoa Salad Be Our GuestReservations for dinner at the new restaurant below Belle’s castle in Fantasyland need to be made months in advance. It’s brand new, quite special and extremely popular. Dinner it’s a full service restaurant but at lunch it’s reservation-free for mid-service (you order but then they bring the food to your table) so if you’re willing to line up, you can experience the terrific ambience and also food that’s actually quite a good value. Though we had our smoothies at home, on the spur of the moment we decided to line up at 10am to have “brunch” right when they opened at 10:30am so that we could experience the new digs. It was worth the 30 minute wait to have a peak in there. I had the vegan Quinoa Salad – with green beens, potatoes, olives, roasted bell peppers and tomatoes $9.99. After ordering it at the front, they use a homing device to find you wherever you’ve decided to sit. There are 3 halls and we opted for the West Wing which is the creepy room where the rose is on display. It was very fun and my salad was quite good for a $10 Disney meal.

Near Magic Kingdom

Kona Cafe – Polynesian Resort – Table Service

Kona SaladA short monorail ride away, you can opt for a more peaceful lunch at one of the 3 area resorts. We stopped at the Kona Cafe for lunch on the only day that it rained. The atmosphere in the actual cafe is nothing special but it was nice to look around the Polynesian. I had the Kona Salad – mixed greens, blue cheese, fresh fruit, red onions, smoked almonds with a citrus vinaigrette $8.49. It was a nice salad, but appetizer size. It was nice enough that I didn’t add a jazz pack and it’s a good salad to have on a day when you might want a bigger dinner or an afternoon snack.

Disney’s Epcot

Best Salad Sunshine Seasons Beet Goat Cheese Epcot LandSunshine Seasons – The Land – Future World – Epcot – Quick Service

The best salad at Disney World. People talk about it all over the internet. It’s fresh, hearty, reasonably priced and delicious! Not only is this a fabulous salad at Disney World, it’s an outstanding salad in “the real world” too. If you’re vegan you can have them skip the goat cheese and give you more beets or extra walnuts. It’s listed as Roasted Beets and Goat Cheese Salad – with Honey Sherry dressing $7.89 but it’s also served with tons of delicious candied walnuts and a flat bread. If you only eat one salad your entire visit, this should be the one.

Coral Reef – Living Seas – Epcot

For my birthday lunch we went to the Coral Reef for the atmosphere more than for the food. I don’t understand how people can watch all the beautiful fish swimming in the aquarium… while they’re eating them! I asked them if they could make an entree size version of the appetizer salad so they doubled it for me (and the price): Field Greens and Endive Salad – with pears, goat cheese, spiced walnuts, and cranberry vinaigrette $8.49. The only problem with asking for an entree size version of this salad was that they gave me an extra ball of goat cheese which was delicious but boy, what a lot of dairy.

Vegan Red Thai Noodles Coral ReefThis is where it’s worth mentioning that my husband had the vegan Red Curry Vegetable and Noodle Bowl – with Gardein Chick’n Breast $18.99 which is with a mock soy chicken product. I don’t tolerate soy very well but I did have a few bites and it was tasty.

San Angel Inn – Mexico – World Showcase – Epcot

This was another splurge meal for us. This is a really ambient pavilion and one that I knew we would want to hit some time over the week. We went for lunch and I considered having a salad or the something from the vegan menu, but I decided that if I was falling off the dairy wagon while I was away, Mexican was one of the nicest places to enjoy a bit of cheese.

We split the Tostados de Tinga but asked for them to be made vegetarian. These are fried corn tortillas topped with black beans, lettuce, onions, advocado, tomato marinated chicken (usually), sour cream, and fresh cheese $10.50. I didn’t really want to get an appetizer because I was also enjoying the green sauce that came with the tortilla chips at the table but my husband was really hungry so we had a pretty giant lunch.

I had also ordered a vegetarian (but not vegan) version of the Enchiladas. These ended up being made with a LOT of cheese and it was really over the top but now I don’t have to eat cheese again for a looooooong time. On the menu they’re listed as: Enchiladas Verdes de Pollo – Corn tortillas filled with pulled chicken (usually), covered with green tomatillo sauce, topped with sour cream, queso fresco and onion, served with black beans $17.50 and then I had them make them vegetarian. That was a huge meal. Next time, I’ll ask for black bean instead of cheese.

At Epcot, we would also recommend Tokyo Dining at the Japan pavilion for anyone who eats fish. There isn’t a lot for the vegetarian menu but Geoff really enjoyed his meal and the food is quite healthy if you skip any tempura.

Disney’s Hollywood Studios

Back Lot Express, Hollywood Studios (near Star Tours) – Quick Service

We actually ended up here twice because there are fewer options at Hollywood Studios unless you’ve made a reservation in advance. From my research and now my own experience, this is really the best option for quick service at Hollywood Studios. One day I had the Cucumber & Cantaloupe Salad which is actually a really nice little salad but it needed one of my jazz packs to make it into a satisfying lunch. On a different day which was quite cold, I wanted something more substantial so I had the Grilled Vegetable Sandwich. I didn’t stay vegan on this and did have it with the provolone cheese. It’s a quite large sandwich and the grilling does make it pretty tasty. You can have it served with fries but I had mine with the option of baby carrots. The salad isn’t listed on the website for some reason but the sandwich is described as: “Grilled Vegetable Sandwich – basil asiago artisan bread, mushrooms, red peppers, zucchini, tomato, watercress and cheese with sundried tomato pesto, served with carrot sticks or french fries $8.99.”

Disney’s Animal Kingdom

Vegetarian Stand between Africa and Mount Everest, Animal Kindom – Quick Service

I can’t find the name of this little kiosk but along the back route of the park somewhere near the Bird’s of Flight show there’s a vegetarian stand that sells edamame, salad rolls, fruit… I’m really impressed that there’s actually a stand that’s 100% vegetarian! It’s small, but the fact that it exists is promising. We had 2 orders of the cold salad rolls with peanut sauce. Great snack or small meal and I definitely felt good about supporting this concept.

Near the Animal Kingdom

Sanaa – Kidani Village – Animal Kingdom Villas

I would call this the best meal of the trip. It was also our largest. We went a bit over board ordering appetizers as well as our meals, and they mixed up my order for the vegetarian sampler so they ended up giving me an extra dish of 3 options instead of 2. Long story, but I did get to try a lot at this place and I would definitely recommend it as the best vegan option at Disney.

Sanaa AppetizersWe started with the Sampler for Two – Potato and Pea Samosamb Kefta Kabobs, Roasted Cauliflower $14.99. I would actually skip this next time. My husband ate both the meat kabobs and I ate all the cauliflower, but the cauliflower was really nothing special. The samosas were nice, they seemed like they may have been baked because they weren’t oily. Mostly the mango salsa was the highlight. The salad sampler was better than this appetizer sampler though.


We had the Bhel Puri, Golden Lentils and Tomato and Watermelon, cucumber and fennel. The watermelon salad sounded more interesting than it was. Nothing special, so next time I would pass on that one but the other 2 salads were excellent. I’d opt for the beets next time as my third choice.


Sanaa VegThis is where the mix up happened because my waitress took my order down wrong. As a result I was able to try 3 of the vegetarian options instead of 2. Along with the five-grain pilaf I had the Paneer Tikka (not vegan), Spicy Peas, chickpeas and potatoes (vegan) and Vindaloo-style vegetables (vegan). Let me tell you, it was pleasantly spicy! I like spice, but I was shocked that they actually made it that hot at Disney. It was a very filling splurge meal. We were so full we skipped dinner that night. I would go there again, and make sure to make it my main meal of the day again too.

Jiko – The Cooking Place – Animal Kingdom Lodge – Full Table Service

Jiko DipsWe made reservations to go back to the Animal Kingdom Lodge for a nice Sunday dinner at Jiko. Jiko was very nice, but the food wasn’t as exotic as Sanaa. Still, it was a nice experience. They bring bread to the table with a fancy butter so I only opted to share the appetizer dips with my husband and have a salad rather than trying the full vegan entree on the menu.

Jiko SaladThe dips were the Taste of Africa – African inspired Dips with pappadam, poppy seed lavosh and House-made Naan $9.00 which were ok but not really anything too special. It ended up being so many carbs since they had also brought the yummy bread to the table first. Then I had the Jiko Salad – bitter greens, frog hallow pears, spicy glazed walnuts, aged goat cheese and citrus vinaigrette $12.00 which wasn’t a huge salad but it was just right since I had already carbed out on the starters.

Downtown Disney

Wolfgang Puck Express, Downtown Disney

Wolfgang Puck Express Beet Goat Cheese saladI’m calling this mid-service because you order but then they bring the food to your table. We really enjoyed this option for a reasonably priced dinner the one night we went do Downtown Disney. I had the Butternut Squash Soup – Roasted red pepper coulis and chives $5.95 and the Roasted Beets Salad – Goat cheese, oranges, fresh greens, candied pecans, balsamic vinaigrette $10.95. The soup was really delicious. The salad was good too, but I’m glad that I had the soup because it wasn’t a particularly large salad on it’s own. Still, very tasty.


Treats – if you’re going to indulge, do it right!

Alright people, if you’re going to indulge then make it count! Though I admit that we had some other treats over the week including splitting a funnel cake at Sleepy Hollow while we watched the fire works, I think it’s important to pick the high calorie treats that are actually worth it. There is so much crap around, and it’s not even good! When you have a treat, quality counts.

Boulangerie Patisserie – France – World Showcase – Epcot

Ah, the France pavilion. We stopped at the Boulangerie on several different days and also packed a couple of treats as our dinner for the airplane ride home. Are the pastries as good as those in Paris? Well, no. But they’re still really good. Freshly made and if you’re going to indulge, this is the place to do it. The Napoleon – puff pastry with layered cream $4.50, is more creamy and not particularly sweet by “American” standards. Rich and light at the same time. It’s not listed on the menu but they’re also now serving an oversized and very delicious Macaron with white chocolate mousse, basil gelee, passion fruit macaroon and chartreuse sorbet for about $6.00. On the plane ride home Geoff and I split a Frangipane – almond filling between puff pastry $3.70 which was delicious, a Pain Au Chocolat – chocolate croissant $3.35 which wasn’t as good as the Frangipane so I would pass on that next time, and a Brioche Au Chocolat – chocolate brioche $3.50 which was also very good.

Italy Gelato Stand – Italy – World Showcase – Epcot

Though it wasn’t a traditional cannoli, it was still very tasty. The problem with cannolis is that if you have them made fresh they can be absolutely delicious and worth every bite, but if they get soggy they’re gross and truly disappointing. The Italian pavilion got around this by making the pastry more of a cookie that was covered in chocolate. Not completely traditional, but definitely something that I enjoyed. Cannoli – Crisp pastry with sweet ricotta, chocolate, Candied Orange $4.75.

Kringla Bakeri og Cafe – Norway – World Showcase – Epcot

I’ve spent a lot of time in Sweden which shares a lot of similarities to Norway in both culture and food. I found the School Bread $2.69 to be a perfect treat with the familiar and nostalgic flavours of my time spent in Stockholm.

Sleepy Hollow – Liberty Square – Magic Kingdom – Quick Service

We ended up buying breakfast on our last morning. It’s not listed on their menu but Sleepy Hollow is one of the only options for anything breakfast-like foods around the Magic Kingdom. I guess they have options on Main Street USA but once you enter the actual parks there’s nothing around. I had gone for a jog that morning and only ate an apple so by the time we had been at the park for an hour I was really hungry. I had hoped to buy another sweet potato but they weren’t available in the morning so I let myself indulged in a Breakfast Waffle with egg & Swiss cheese. It comes with prosciutto which I of course skipped. It was actually a pretty tasty indulgence and I don’t feel too guilty about it.

Hollywood Brown Derby – Disney’s Hollywood Studios – Full Service

Grapefruit Cake Brown DerbyHappy birthday to me. My birthday fell during our trip and I decided that if I was going to have cake, it had better be good. I had the classic and rather famous Grapefruit Cake – Light Layers of Yellow Cake with fresh Grapefruit-Cream Cheese Icing $8.00. It was worth the treat. And I admit it… I had a spiked fancy coffee too!

Minnie Ears SM

Raw Cinnamon Bun & Raw Cheese Ball for the January 5th potluck

Not sure when I’ll get the full recipes written out, but this is what I took to the potluck with ingredients.

Colossal Cinnamon Bun

Ingredients – all raw

Cinnamon Bun:

  • Almonds
  • Coconut Syrup
  • Coconut Oil
  • Dates
  • Coconut Flour

  • Coconut Butter
  • Coconut Oil
  • Agave


Raw Cinnamon Bun

Holiday Cheese Ball

& Onion Crackers

Ingredients – all raw

Cheese Ball:

  • Onion, Tomato, Garlic, Red Bell Pepper, Parsley , ground Pecans on the outside
  • Health Nut Cashew Cheese
    • Cashews
    • Vegan Probiotics
    • Himalayan Salt
    • Health Nut Cheddar Style Cheese
      • Cashews
      • Vegan Probiotics
      • Himalayan Salt
      • Nutritional Yeast
      • Garlic
      • Onion
      • Mustard
      • Tumeric
Onion Crackers:

  • Onion
  • Flax
  • Coconut Aminos
  • Olive Oil

Cheese Ball

My favourite recipes around the web

Six days ago I looked up one of my favourite recipes to share on a message board that I
mandinaughtyfrequent. I pulled up the recipe as I always do and linked it. I’m terrible about shutting down the computer so I actually I kept the recipe open in a browser for a couple of days and only yesterday went ahead and closed the browser; I knew that I could just look it up again today when it was time to use it. Right? Wrong! Today I went to make the recipe, the blog had suddenly gone private! No more access for me! Gah! How terrible!

Luckily, someone I know had copied it down so I’ve been saved. Now I’ve decided that I’d better keep a post where I can include a lot of my favourite recipes from around the internet *in case* they should disappear. So voila! My favourite recipes from around the web.

I’m not really one to follow recipes in great detail, but I make an exception for the following recipes which are either perfect as they are or have been very inspirational to me. 

Raw Lulu’s New & Improved Raw Onion Bread

  • 2 large onions (sweet onions work best)
  • 1 cup flax meal
  • 1/4 cup namo shoyu
  • 1/4 cup water
  • 1/4 cup olive oil
  • Process onions in food processor a few seconds. Add remaining ingredients. When combined flatten
  • mixture on teflex sheets and dehydrate at 115 degrees 12-16 hours.

who's kaleGarlicky Dressing for Gartlicky Kale Salad (Whole Foods Garlicky Kale) 

  • 2 Tablespoons tahini
  • 2 Tablespoons apple cider vinegar
  • 2 Tablespoons lemon juice (I like a little less, like 1 tbsp, or just more apple cider vinegar)
  • 2 Tablespoons coconut aminos (originally called for Bragg’s liquid aminos, or tamari or soy sauce would work, or just add salt to taste)
  • 4 Tablespoons nutritional yeast (I generally use a lot more – yum!)
  • 2 teaspoons minced garlic (1 – 2 cloves of garlic, when I’m lazy I use garlic powder
  • Optional:
    • .5+ teaspoon of dijon mustard
    • sesame seeds, to taste as garish (optional)
  1. Puree all ingredients (except sesame seeds) in a blender or food processor to blend the dressing. 
  2. Sprinkle on some sesame seeds before serving if so desired.

For a delicious kale salad: 

  1. Wash, dry and remove your kale from the stems first. You can save your kale stems for juicing.
  2. Break or cut kale into bite size pieces and place in a large bowl.
  3. Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated.
  4. Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more supple – particularly for those who are skeptical of eating raw kale.

The Best Raw Vegan Caesar Salad Dressing/Dip

  • 1/4 cup raw cashews (or raw sunflower seeds)
  • 1/8 cup raw sesame seeds (or raw pine nuts) or 2 tbsp tahini
  • 1/8-1/4 cup sunflower seeds (depending how thick you want it)
  • 3-4 tbsp freshly squeezed lemon juice
  • 1-2 medium cloves garlic, chopped
  • 1 1/2 tsp mild miso (I use Genmai soy and brown rice miso)
  • 1/4 tsp kelp granules or other seaweed seasoning *optional
  • 1/2 tsp of dried dill
  • 2 dates or 1-2 tsp agave or other liquid sweetener
  • 1/2-2/3 cup filtered water (to thin as desired)
  • freshly ground black pepper to taste
  1. Using a hand blender or in a regular blender, combine all ingredients(starting with 1 date or 1/2 tsp agave nectar) and purée until very smooth.
  2. Taste test. Add additional dates or agave nectar, garlic or lemon if desired to achieve the taste you are looking for.
  3. Add additional water to thin dressing if desired.
  4. Yields about 1 cup, which covers more than 2 heads of romaine hearts chopped.
*This is pretty good with zucchini noodles but REALLY good with kelp noodles, especially if you rinse your kelp and then marinate your noodles in advance. I like to make this a day in advance and the noodles get really soft and it’s just like eating a real alfredo dish. I’m telling you, it’s delicious with kelp.
  • 4 small zucchinis (or 1 large bag of kelp noodles or 2 small bags of kelp noodles)
  • 1 cup raw cashews, soaked in water for 20 minutes and drained
  • ¾ cup water (you can start with 1/2 cup and then add as needed)
  • 1 tbsp lemon juice
  • ¼ tsp nutmeg
  • 1 tsp thyme (this is important, it really makes the recipe)
  • 2 garlic cloves (I like 3)
  • salt & pepper, to taste
  • 1 tbsp light miso paste (optional – look for unpasteurized miso to make this 100% raw)
  • 2 tbsp nutritional yeast (optional)
  1. To make the zucchini noodles: Using a vegetable peeler, remove the skin from the zucchinis and discard. Starting from one end of the zucchini, peel a long ribbon of flesh down to the other end of the zucchini. Turn the zucchini and repeat this step around the entire zucchini, until the core is so small that it is difficult to peel. Repeat this step for the other zucchinis.
  2. To make the raw Alfredo sauce: combine the remaining ingredients in a food processor and blend until smooth.
  3. Place half of the zucchini noodles in a serving bowl and gently stir half the sauce through it. Repeat for the remaining noodles and sauce. Serve with a sprinkle of fresh basil or parsley.

Raw French Dressing

I shouldn’t really post this one because it is from a book, not the internet, but it’s Doug McNish‘s raw French dressing from Eat Raw, Eat Well and I’ve been hooked on it the past couple of weeks and would like to be able to look it up when I’m not at home too. I’ve listed the adjustments that I make.

  • .25 cup dry-packed sun dried tomatoes, soaked in water for about 20 minutes
  • 3 chopped pitted dates, soaked in water for about 20 minutes
  • 1.5 cups extra virgin olive oil (I only use .25 cup and then add water until it’s as thick as I’d like it to be)
  • .25 cup apple cider vinegar
  • 2 tsp wheat-free tamari (coconut aminos are good too)
  • 2 cloves garlic
  • .5 tsp basil
  • .5 tsp oregano (I skip it)
  • .5 tsp mustard powder
  • .5 tsp fresh ground black pepper (I skip it)

Blitz in the Vitamix/food processor and enjoy over your favourite salad. Nice with kelp noodles too.

Raw Eggplant “Bacon”

Makes about 20 thin slices, or sized according to your eggplant

1 large eggplant, sliced lengthwise into thin slices (1/4 inch thick or less, the thinner the better IMO)
2 tbsp tamari
2 tbsp maple syrup (I used 3 tbsp)
2 tbsp apple cider vinegar
2 tbsp olive oil
1 tsp chili powder
3-5 drops liquid smoke (I used at least 5, maybe 6)
1/4 tsp smoked paprika (or 1 tsp regular)
Black pepper to taste

Optional add-ins: garlic, tomato sauce, cumin, cayenne pepper, mesquite powder (I use mesquite, yummy!)

1) Mix all marinade ingredients (tamari through pepper) together. Submerge eggplant slices well, and let marinade for at least an hour.

2) Place slices in a dehydrator and dehydrate at 115 degrees till totally dry: this should take about 12 hours. For crispier bacon, dehydrate longer.

If you don’t have a dehydrator, you can bake these at 350 for about 45 minutes, occasionally basting them with marinade.

Spaghetti Love

    • 1 ripe Roma tomato
    • 1/2 cup sun-dried tomato slices
    • 1 garlic clove
    • 1 date or 1 TB raisins works too
    • 1/4 cup chopped red bell pepper
    • 1 teaspoon dried Italian seasonings
    • 1 teaspoon fennel seed
    • 1/4-1/2 mango to make it creamy

feel free to add:

  • a couple tablespoons fresh basil
  • a bit of chopped hot chilies
  • dulse or celery for salt flavor
  1. Blend in a Vita Mix blender until smooth. I like to add 1/2 cup of chopped tomatoes for a chunky sauce.
  2. Serve on top vegetable noodles. Shred vegetables with a cheese grater or spiral slicer. Vegetable such as zucchini, jicama, and any other root veggie work wonderfully.

Renegade Health Kale Chips

  • 2 head Kale, Washed and Torn
  • ¾ cup Tahini
  • ¼ cup Tamari
  • 1/4 cup Cider Vinegar
  • ½ cup Water
  • 2 scallions
  • 1 clove garlic
  • 1 lemon (juice of)
  • ¼ teaspoon Sea Salt
  • 1/4 cup of nutritional yeast

Place kale in a large mixing bowl. Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency. You may have to add more water. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be really glued onto the kale.
Place kale onto a Teflex sheet, on top of a mesh dehydrator screen, and dehydrate for 6 hours @ 115 degrees. You’ll need to use two trays. Rotate kale occasionally to dry uniformly.

Oh She Glows Kale Chips / Doug McNish Kale Chips (actually, I haven’t made this exact recipe yet but I don’t want to lose it)

“Sour Cream” and Onion Kale Chips

  • 1 1/2 cups raw cashews, soaked for 2 to 3 hours
  • 4 Tbsp lemon juice
  • 1 1/2 Tbsp raw apple cider vinegar
  • 1/4 tsp sea salt
  • 1 small red onion, sliced thin on a mandolin
  • 1 head of green kale
  • 1/4 to 1/2 cup filtered water
  1. Starting at the bottom of the kale, strip away all leaves leaving behind only the stems. Tear leaves into approximately 2- to 3-inch pieces.
  2. In a blender, combine the soaked cashews, lemon juice, vinegar, salt and 1/4 cup water until creamy and smooth. Sauce should be the consistency of a salad dressing. Add more water if necessary.
  3. Using mandolin, thinly shave red onion. Toss the sauce with the kale and red onion until thoroughly combined and lay out on dehydrator sheets. Dehydrate at 105 degrees for approximately 12 hours or until crispy.

Andy’s Raw Vanilla Ice Cream Base

  • 1 Cup cashews (no need to soak)
  • 1 1/2 Cup water
  • 1/3 Cup raw agave
  • 1/4 tsp salt (+/-)
  • 1/3 Cup raisins (This is the secret ingredient that imparts the rich/buttery flavor)
  • 1 vanilla bean
  • 1-2 Tbsp Cacao butter or Coconut oil or young coconut meat
  1. Take all the above ingredients and blend in Vitamix for a couple of minutes…or at least until all the solids have blended away.
  2. NOW, pour the mixture through a sprout bag. This will catch all of the tiny cashew/vanilla bean particles, and make the final product much more silky smooth. 
  3. Follow ice cream machine instructions.

Carmella’s ‘Super’ Caramel Chocolate Tarts – Makes 6 tarts

Chocolate Brownie Crust

Process nuts, cacao and carob powders and sea salt in food processor until fine. Add dates, agave and vanilla extract and process until crumbly.

Super Caramel

Mix first set of ingredients by hand in a bowl. Add more water if too thick. Fold in pecan pieces.

Dark Chocolate Ganache

Sift cacao and/or carob powder into a bowl. Add other ingredients and mix well with a spoon or whisk.

Carmella’s Notes:
If the mixture thickens too quickly due to the agave or maple syrup being colder, no worries! Just pop the bowl in the D for a few minutes to soften it up.
~ As you can see in the picture below, the Dark Chocolate topping had actually thickened up a bit by the time we were ready to assemble the tarts, but it still worked out just fine.


  • Press Chocolate Brownie Crust in small tart shells with removable bottoms.
  • Pour some Super Caramel on crust.
  • Cover with a layer of Dark Chocolate Ganache.
  • Decorate with walnuts and pecans.
  • Set in fridge.
  • Demold and enjoy in good company!

Chocolate Pecan Pie

This recipe includes a few components so I’m going to list them in the order that I made them:

1 Cup of Date Paste (here’s what I used since I cut the recipe almost in half)

  • 20 pitted medjool dates
  • 1 1/2 cups of water (and a couple teaspoons extra)

Soak dates in the water for 20 minutes, massaging them with your hands for a minute. Drain dates but reserve the soaking water.

Place dates in food processor along with a bit over 1/4 cup of soak water and blend until smooth. .

Almond Pecan Crust

  • 3/4 cup of unsoaked almonds
  • 3/4 cup of unsoaked pecans (recipe calls for 1/2 cup)
  • 8 pitted medjool dates
  • 1/8 teaspoon of sea salt

Place almonds and sea salt in the food processor and process until coarsely ground. Add the pecans and process until both nuts are finely ground. Add the dates and process until mixture begins to stick together. Don’t overprocess. Form a pie crust in a 9 inch pie plate or tart pan. I used a pie plate.

3/4 cup of Chocolate Ganache

  • 3/4 cup of dark agave syrup or maple syrup (I used mostly dark agave with a bit of maple syrup)
  • 3/4 cup of cacao powder
  • 1/3 cup of virgin coconut oil, melted (in dehydrator)
  • 1/8 teaspoon plus pinch of sea salt

Blend everything in the Vitamix until smooth. Add most of it on top of the crust. Scatter 3/4 cups of pecans on top of the ganache. Press down with your hand. Put in the fridge while making the filling.


  • 3/4 cup of water
  • 1/2 teaspoon of agar flakes
  • 1 cup of date paste from above
  • 1 tablespoon of dark agave or maple syrup (I used maple syrup since I live in Vermont)
  • 1 teaspoon of vanilla extract
  • 1/8 teaspoon of sea salt

Place the water and agar flakes in a small saucepan on the stove and let soak for 5-10 minutes. Bring to a boil, lower heat, and simmer for 5 minutes, whisking occasionally. Remove from the heat and cool slightly.

Place the date paste, maple syrup or agave, vanilla extract, and sea salt in the food processor and process until smooth. Add the agar mixture and process until blended.

Spread the date mixture evenly over the ganache and pecans with an offset spatula. Scatter the remaining 1/2 to 1 cup of pecans on top, pressing them down slightly. Chill in the refrigerator for at least 2 hours before serving.

Visiting Toronto’s Raw Restaurants

On Thursday I tasked myself with the job of dropping off Rawstock Niagara postcards and posters to Toronto’s raw restaurants. Well if this is work, I’m sure that everybody would want the job! Eating and drinking my way across the city, I made a fun and delicious little adventure out of it and I look forward to repeating the pilgrimage again soon.

Starting in the East End, my day began at Belmonte Raw. This is the newest of Toronto’s raw vegan restaurants. I picked the perfect blisteringly hot day to kick things off with a mint watermelon juice which I enjoyed while chatting with the staff about our plans for Rawstock this summer. I had also intended to grab something green like a nice kale salad to get things rolling for the day, but once I saw the beautiful little chocolate thimbles, all I could think of was our friend Marlie Centawer’s of Barefoot and Frolicking’s blog post about Belmonte Raw and what she said about their chocolate. “Without a doubt, this was the most sumptuous, whipped raw cacoa experience I have ever had,” wrote Marlie, and she’s absolutely right. I’m not sure how she replicates that milk chocolate creaminess but it’s superb. Thursday’s option was only partially raw since the flavour was peanut butter with chocolate, but it was worth every bit of the indulgence.

Next I zipped over to St. Lawrence Market on the streetcar for a visit to Cruda Cafe.
If you haven’t been to Cruda, it’s conveniently located downstairs just past a great organic produce vendor and near a little seating area. This is a great go-to spot for “fast food” style raw.

I like that Cruda is advertising a 30-Day Raw Challenge because I’m planning to do 30 days completely high raw in August myself in honour of Rawstock.

The people at Cruda were really nice and I picked up a bag of raw enchilada wraps to take home with me. I’ve really been enjoying these with my two savoury raw nut butters the past few days. They’re really yummy with Curry Cashew butter and Moroccan Almond butter and great when you’re in a hurry. I would definitely pick these up again.

Ok, hop back on the subway and head North for stop #3 – Live Organic Food Bar! Oh Live, how do I love thee… I’m quite a dessert hog when it comes to raw vegan treats but with Live there are just so many delicious savoury creations to choose from. I remember when
I first tried their raw ravioli – it really blew my mind. But this time I was in the mood to relive some of the sushi bliss that I experienced at the Toronto Raw Vegan Festival a few weeks ago.  And Live didn’t disappoint in the least! The sushi was A-MAZING. So full of flavour with a fantastic texture and I loved the sauce and fresh pickled ginger. Yowza, that was yummy! After gobbling down this delectable appetizer, I had a little meeting with Jennifer who is so lovely. She expressed some interest in swing dancing so maybe I’ll get her out on the dance floor sometime.

No rest for the raw-loving wicked! Back on the subway and heading West to Bloor St. West for the larger of Rawlicious‘ two Toronto locations. Rawlicious is very close to my heart. It was at their original junction location that I experienced my first completely raw meal, shared with my father, and it was really life changing! Since then, I’ve been to their Yorkville location dozens of times and I’ve enjoyed this new location a couple of times too.

Quite recently opened – in the late fall I think? – the biggest of all the restaurants in the GTA.  The new spot is contemporary with airy high ceilings and tons of space. They even have live music on Friday and Saturday nights.

By this point I was getting pretty full, and overheated from all of my traveling around the city. I had a nice to chat with the staff picked up a refreshing Lean Green fresh juice to take for a little stroll along Bloor before getting back on the subway to hit the last of my stops, Rawlicious Yorkville.

Rawlicious Yorkville, my home away from home. My Toronto dance studio is right across the street so I visit these guys pretty often. The restaurant is small but stylish with a great vibe, the staff is friendly and welcoming, and the menu offers the perfect selection of beverages, appetizers, snacks, meals or desserts.

That said, I’ve been trying to eat out less often so I hadn’t been since they kicked off the summer menu. And what does that summer menu have on it but the mind blowingly delicious strawberry tart that I enjoyed so much last summer! Well, I was just so full and it was getting to be near time for my evening dance classes so I made the executive decision to get one strawberry tart to go as a treat for after my dance classes. Here’s a photo of the tart wrapped to go, and also a photo of the original tart that I remember so very well from last summer.

Many Rawstock Niagara postcards were dropped off, adventures were had, raw foods were sampled. It was a perfect adventure. So who’s in with me next time?

January 2012 Vacation to Los Angeles & Disneyland

My husband and I took a nice vacation at the beginning of January. We went to LA to visit some friends, do some touring, and hit Disneyland! Geoff is a huge Disney fan. Not so much the Disney films really, more of Walt Disney as a visionary.

We spent 3 days at Disneyland. That’s quite a lot out of a seven day trip but we really enjoyed ourselves. It’s a nice way to hang out and spend time together.

We also had some nice outings with our hosts. We did a quick tour of Balboa Island and Laguna Beach, we went dancing (Lindy Hop) one night… In particular, the night that we spent at the Queen Mary was really lovely. Being the living history enthusiasts that we are, this was a great excuse to dress up.

There was an unfortunate incident on the ship though. It was very crowded at the bar where the band was playing so initially we didn’t have a table and seats. We had to put my stole (fake btw), and the men’s jackets in a little pile on a banister and Geoff placed his hat on the top. While we were dancing, Geoff suddenly noticed that there was an older guy dancing wearing the same kind of boater hat. At first he thought it was neat that the guy had the same hat… until he realized that it was the EXACT same hat. His hat! As soon as he mentioned it to me I marched right over, took it off the man’s head and scolded him. “That’s not yours!” He wasn’t even apologetic. This wasn’t some cheapo fake boater hat. It was a nice, high quality and rather expensive hat. We couldn’t believe the audacity!

We managed to hit one raw restaurant, Cafe Gratitude. It was great! I was worried that it might be a little bit too much of a “scene” for Geoff to enjoy but he was a good sport about it. The menu was half cooked which was also preferable for him.

We each had tacos. His were cooked, mine raw. And then we had two outstanding raw desserts. He had the raw mocha cheesecake which was very good, and I had the raw tiramisu which was quite outstanding.

Raw Tacos

Cooked Tacos

Raw Mocha Cheesecake

Raw Tiramisu

Happy new year!

With my hubby last night, ringing in 2012.

Happy new year! I started the year by writing out some focus points for 2012 on some Marilyn Monroe cards. Yesterday I saw the film, My Week With Marilyn, and it’s added to my appreciation of her as a unique, beautiful and tragic woman. I’m using this statement of hers as inspiration for the new year: “I am not interested in money. I just want to be wonderful.”

I started this morning off with some delicious beet, spinach, parsnip, celery and green pepper juice. One of my primary goals for the new year is to thrive on a VEG based diet. More vegetables, more greens, more raw and a happy tummy for 2012.

We’re leaving on vacation for California for a week. I’m looking forward to getting away, spending time with my hubby, and soaking the healthier influences that California has to offer. We’ll be doing a few days at Disneyland, visiting friends including my oldest and dearest friend from high school and a dance friend who I met in Sweden in 1999. We’ll go out dancing and dress up and go to the Queen Mary. And, very importantly, I’d like to visit a few raw restaurants! I’m not sure which ones we’ll get to yet, it depends on which areas we end up in when we’re hungry. Maybe Juliano’s or Cru or, well, any of them!

Holiday Recap 2011


Sir Alton Brown's Free Range Fruitcake with my healthier variations. It was the belle of the ball!

Is it weird that I only took photos of the sweet offerings?

My family's favourite - hamentashen!

Rum balls for my mom. Raw vegan but with lots of rum.

Sticky Gingerbread cakes.

On a whim I whipped up some pecan cookies.

Visions of sugar plums!

Green green green juice

I had considered easing off the cleanse tomorrow, mostly because I’ve got a party in the evening, but I’m enjoying it. I think I’ll continue tomorrow and ease off Wednesday instead.

I picked up some more veggies since I’ve been going through them so efficiently. I admit that I did not enjoy collards or leeks in my juice though, so those will wait in the fridge to be turned into something when I’m done with this. More kale was definitely in order, and I picked up a whack load of other greens too.

  My sister named my juicer Helga. Like a strong German woman squeezing out the juice with her bare hands. I think it’s appropriate too.

Green Juice Recipes?

I want to add another green juice that I’m enjoying. Yesterday I posted about the combination of Kale, kohlrabi, bok choy, celery, zucchini, cucumber which is my new favourite. I’m also enjoying cabbage, anise, spinach and parsley. It comes out surprisingly well balanced.

Gaudi, the Quaker Parrot, drinks the green juice!

I’m very much enjoying the new Omega 8006 juicer! This is my second full day of just juice. Well, I’ve eaten a few of the vegetables as I’ve been cutting them up but I’m being flexible about it. Really it’s been nothing but vegetables supplemented with a tiny bit of apple and clementine. I’m really not feeling very hungry at all. I’ve discovered that bok choy is really delicious through the juicer, and I’m getting the hang of my favourite combinations.

So far these combinations have been particularly good:

  • Carrot, beet, parsnip, ginger – An old favourite plus parsnip. Raw parsnip is so delicious!
  • Kale, kohlrabi, bok choy, celery, zucchini, cucumber – My new favourite.
Here’s a video of one of my birds drinking some delicious green juice!

New Juicer & Starting my Juice Fast!

Geoff drinks the juice!

Last week at the Conscious Eating Niagara holiday potluck, we watched a really inspiring film called Fat, Sick & Nearly Dead. After watching the film, I decided that it was time to upgrade to a better juicer. I’ve been thinking about it for quite some time, but that film was the clincher.

After much deliberation, I decided on the Omega 8006 which arrived this morning! I decided to start with a mostly liquid prep for a few days before moving in to a full juice fast once the juicer arrived. Today is Friday, and since Monday I’ve been drinking juice and smoothies… other than a major slip last night at the Bees’ Knees Dance holiday party. Nobody’s perfect! Today marks the beginning of my actual juice fast though and I’m pumped!

Starting today, I’ll drink only vegetable juice with a little bit of fruit added in here and there. I’d like to follow this until Tuesday and then ease into regular foods before Christmas.

My husband, Geoff, and the new juicer.






Lee, my good friend from Truly Organic Foods, will also be organizing a group juice fast in February for a bunch of people to do it together. This will be a good warm up for that since this will only be about 4 full days and that will likely be a week. 

I had the pleasure of sharing a table with Lee, Marlie and Kent from Truly Organic Foods at the Toronto Raw/Vegan Festival a couple of weeks ago. I was selling my Health Nut specialty nut butters, raw vegan nut cheese and also some delicious raw vegan salted caramel macaroons.

Lee & Marlie of Truly Organic Foods

The festival moved from 1 day in June to 2 days in December. It wasn’t as busy as the famous June event, but I’d say it was still quite well attended. Perhaps because of the holiday season, stock wasn’t flying off the shelf like in June but the event was fun to participate in and it was good exposure. The nut cheese was definitely the big hit. I sold out of herbed cashew and the other cheeses did very well too.

Myself (Mandi) and Lee at the Toronto Raw Vegan Festival

I ate so many delicious things on Saturday including a lot of raw chocolate. I was pretty wired and stayed out late swing dancing on Saturday night. I was also one of the first people to arrive on Sunday and was very energetic right until the moment of closing.

Health Nut Butters & Raw Vegan Nut Cheese at the Toronto Raw Vegan Festival

I thought that the eggless egg salad from Nzyme was really delicious, as was a raw vegan tiramisu, brownie, etc. etc. etc. I absolutely loved the giant salad with “falafels” that Raw Solar Food was making. I actually had that salad both Saturday and Sunday, that’s how good it was.

Kent and myself (Mandi Gould), Day 2 at the Toronto Raw Vegan Festival

I’d like to participate in the festival again. Maybe next time I can get a table of my own, beside or near Truly Organic Foods so that I can spread out a little more.

Health Nut Butters & Truly Organic Foods

Raw Nut Cheese Platter

Last night was our end of the year, Conscious Eating Niagara potluck. We decided to make it a bit more festive and special so I decided to serve some nut cheese as an appetizer as people were settling in. I served raw cashew cheese, hemp cashew and purple walnut cheese with maple mustard. Yum!

Raw Vegan Nut Cheese Platter

Pumpkin Mania!

Last night was our big Halloween party night! My husband puts on a robotic Halloween show every year and it was the first night of three for his Holmes’ Haunted Homes show.  I also booked the community centre around the corner for a dance for my friends and students from my dance school, Bees’ Knees Dance. Thank you to everyone who came out! I guess we’re a pretty enterprising family around here! And we do love Halloween.

As part of the festivities, I decided to lay out an extensive pumpkin spread. This included 9 different pumpkin treats, all vegan and most of which were gluten-free other than the strudel.

9 different pumpkin recipes

  1. Pumpkin Flax crackers
  2. Pumpkin Salsa
  3. Pumpkin Oatmeal Cranberry cookies
  4. Raw Pumpkin cookies
  5. Pumpkin Strudel
  6. Pumpkin Loaf
  7. Pumpkin Cheesecake
  8. Pumpkin Mochi
  9. Spiced Pumpkin Seed Butter (courtesy of my company, Health Nut Butters)

Actually, I don’t have it in the photo but I had a small raw pumpkin cheesecake in addition to the pumpkin cheesecake shown here which used cooked cheesecake. Both used my coconut base. I had leftover phyllo pastry so I also whipped up some apple strudel and some small “cheese” strudels using raw vegan nut cheese… which I did bake! Sacrilege!

Halloween 2011

Me as Marilyn Munro with my husband, a Chicago Gangster. Halloween 2011.

I was very pleased with the spread overall. Unfortunately, the pumpkin mochi were really good when I made them but then got very hard and weren’t good at all by the time I served them. The pumpkin strudel was really yummy warm but not as great once it cooled off.

My mom also brought some not-so vegan (read: butter) date squares that were delicious and from my childhood.

At some point I’ll get around to posting a few of these recipes and linking to the recipes I borrowed, but right now I need to go to the gym and work off some of the extra calories I consumed!

Elimination Diet – how to test for food intolerances

I’ve done two very large elimination diets as well as food intolerance testing. If you’re experiencing negative symptoms that are effecting your health, consider doing an elimination diet. It’s a lot of work but 100% worth it. How to do an Elimination DietSample elimination diet. This is a summary of instructions from several food testing plans overseen by several Naturopathic doctors. Eliminate the following for a minimum of 21 to 30 days, with a gradual reintroduction cycle that spreads over 6 to 10 weeks.

  • No animal milk
  • No shell fish
  • No soy
  • No corn products
  • No potatoes
  • No tomatoes
  • No night shades (peppers, eggplant, mushrooms)
  • No wheat or other gluten products (spelt, barley, rye, oats)
  • No eggs
  • No sugar
  • No citrus fruits
  • No bananas, sometimes melons and/or strawberries
  • No fruit juices
  • No dried fruit
  • No peanuts/ peanut butter
  • No fatty nuts (pistachios, cashews, macadamias)
  • No caffeine
  • No alcohol
  • No processed food
  • No fried foods

What to eat:

  • Organic
  • Ideal ratio: 40% carbohydrates, 30% protein and 30% healthy fats.
  • Try to eat any 1 food no more than 5 times a week.

Steamed (avoid raw) vegetables:

  • During an elimination, it’s best to use minimal raw vegetables except salad vegetables. Include at least 1 green vegetable daily.
  • Percentages are based on the amount of carbohydrates contained in each vegetable. Keep those percentages in mind when planning your 40% carbohydrates for the day:
  • 3% – asparagus, bean sprouts, beet greens, broccoli, red & green cabbage, cauliflower, celery, Swiss chard, cucumber, endive, lettuce, mustard greens, parsley, radish, spinach, watercress.
  • 6% – string beans, beets, Bok Choy, brussel sprouts, chives, collards, eggplant, kale, kohlrabi, leeks, onion, parsley, red pepper, pumpkin, rutabagas, turnip, zucchini.
  • 15% – artichoke, parsnip, green peas, squash, carrot.
  • 20+% – yam.

Fruit – only ½ pieces. Best if cooked. 

  • 3% – cantaloupe, strawberries, melons
  • 6% – apricot, blackberries, cranberries, papaya, peach, plum, raspberries, kiwi
  • 15% – apple, blueberries, cherries, grapes, mango, pear, pineapple, pomegranate
  • 20+% – banana, figs, prunes


  • Eat one to two cups of cooked grains per day. Amaranth, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, rye, teff/


  • Ocean (vs. farmed) fish (cod, haddock, halibut, mackerel, sardines, summer flounder, wild Pacific salmon) is preferred..


  • Occasionally, kept to an extremem minimum, some maple syrup, rice syrup, raw honey, agave or stevia are ok.


Here’s an example of how you would want to re-introduce your foods while keeping a detailed journal of what you’re eating and any reactions. A reaction could be anything from a mild headache, to stomach reactions, skin irritation, asthma, etc.

  • Lemon/Lime – 3 days
  • Apple/Pear – 3 days
  • Tomato – 3 days
  • Peppers, eggplant, mushrooms – 3 days
  • Soy – 4 days –
  • Other citrus – 3 days
  • Corn – 3 days
  • Potato – 5 days
  • Dried fruit – 3 days (cautiously, watch sugar consumption)
  • Dairy – 5 days (whole milk, not homo)
  • Glutenous grains other than wheat – 5 days
  • Wheat – 5 days (whole wheat only)
  • Soy – organic
  • Soy – non-organic
  • Fatty nuts – 3 days
  • Dairy – Sheep’s Milk – 3+ days
  • Dairy – Goat’s Milk – 3+ days
  • Dairy – Organic Cow’s Milk – 3+ days
  • Dairy – Regular Cow’s Milk – 3+ days
  • Dairy – Yogurt – 3+ days
  • Dairy – Whey – 3+ days

Possibly – Cottage cheese, Mozzarella Cheese, Cheddar Cheese depending on my previous results *Other suspected trigger foods – 3 to 5+ days each.

Having been through this a few times myself, I’m happy to discuss this so please don’t hesitate to leave a reply if you have any questions. I’m not a certified doctor, naturopath, or nutritionist, but there’s something to be said about personal experience so don’t hesitate to ask.


Raw Pumpkin Cheesecake with Orange Toffee Crust

For this month’s raw vegan potluck, I knew that I wanted to make a pumpkin dessert. Pie? Cookies? I love love love pumpkin and the cozy fall spices that go with it. As usual, I like to read up on all of the different recipes online to see what primary principles should come in to play when working with raw pumpkin. The consensus seems to be that you should soak your pumpkin first, which I did. I also had the idea that it would be good to run the pumpkin through the juicer first to get a smooth consistency and Ani Phyo also recommends this so that’s the way that I went.

I decided to make a pumpkin cheesecake with an orange toffee crust. I loved the result! I didn’t make it very sweet, so for a really standard dessert you’ll want to boost the amount of agave you use, possibly even double it if you want a truly sweet finish to your meal, but I like it with a creamy, smooth texture with just a hint of sweetness.

Q. My raw desserts are too runny/don’t hold their shape. What should I do? 

How to make your raw desserts firm: Someone else at the potluck last night asked me how I manage get my desserts to hold their shape so well. She had also tried to make a cheesecake but it was more of an ice cream cake because it hadn’t had enough time to set in the fridge and also, in my opinion, the recipe didn’t call for enough coconut butter. My advice is to be generous with your coconut butter and to try to make your desserts a day in advance so that they have ample time to set in the fridge.


  • Juicer
  • Food Processor
  • Crust – dehydrator (optional)
Orange Toffee Crust
  • zest of 2 oranges
  • juice of 1/2 an orange
  • 2 cups almonds
  • 1 cup dates
  • 1/4 cup unsweetened dried coconut flakes
  1. Blitz your almonds in the food processor until you’ve made almond flour.
  2. Add the dates. Blend.
  3. Zest your oranges and add the zest.
  4. For the orange juice, if you’re going to dehydrate your crust you can use quite a lot of the juice. However, if you don’t have a dehydrator or don’t have time, I would only use 1 or 2 tablespoons of juice or skip the juice altogether.
  5. Sprinkle coconut flakes at the bottom of a spring form pan. This will help prevent your crust from sticking.
  6. Press your filling in to the spring form pan. If you have extra dough for the crust, you can press it in to some other forms for later desserts or roll in to balls and have as tasty “Larabara” type cookies for later.
  7. Dehydrate (if you can) for 2 to 4 hours, depending on how much juice you’ve used. Ideally, the top of the crust should be completely dry when you pull it out.
Nut-Free Pumpkin Cheesecake Filling


  • 1 pie pumpkin, refuse removed, cut into slices & soaked in water for 3+ hours
  • 1 carrot
  • 5 cups of coconut + 4 tbsp coconut oil, blitzed into coconut butter
  • 1.5 cups of coconut kefir or coconut milk.
  • 3 tbsp pumpkin pie spice
  • 2 tsp ginger
  • 1 cup lucuma powder
  • splash of vanilla (optional)
  • 3/4 agave
  • Juice of half a lemon (optional, but gives it a more cheesecake-like flavour)
  • Fresh cranberries for decoration.
  1. Start by blitzing your coconut and coconut oil in the food processor to make a smooth, liquidy coconut butter.
  2. Add coconut kefir or coconut milk. Blend. You now have a kind of coconut cream cheese.
  3. Run your soaked pumpkin and carrot through the juicer. Add both the liquid and the pulp to the cream cheese” in the food processor. Blend.
  4. Add your spices and lucuma powder. Blend.
  5. Add agave and vanilla. Blend. Adjust agave quantity to suit your pallet.
  6. Add lemon if desired. Blend.
This has now formed a delicious, though pretty wet filling. Have no fear! This sets in the fridge and becomes very firm, though it does take a long time to solidify. I recommend preparing this the night before, but otherwise leave yourself at least 6 hours for it to set. Place in the freezer if you’re short on time. So pour your filling on top of the crust in your spring form pan and refrigerate for as long as you can.
Decorate with fresh cranberries if you like, serve and enjoy!

Wholesome nut & seed butters with a delicious twist!

Health Nut Nut butters are my very favourite food. I eat them every day, often multiple times a day. In fact, I became so nutty for nut butters that I’ve even started my own little business making delicious and diverse flavour combinations. My company is called Health Nut and you can check out at

spiced pumpkin seed butterFlavours include: