Category Archives: Sugar Detox Recipes

Roasted Nuts & Sugar Cravings

This is one of my favourite snack recipes that I found while doing the 10 day sugar detox. I keep it handy when thinking about cutting back or giving up sugar for a while, like the 72 Hour Sugar Free Challenge starting this Monday.

When I crave sugar I find it helpful to deal with cravings by eating good fat and drinking water or herbal tea.

A craving means our body needs something, 90% of the time it’s water. We will also get cravings when our body needs vitamins, minerals, and nutrients. Sugar has totally changed the game, we have been brainwashed by sugar. Our brains get addicted to sugar and instead of craving what we really need, the brain just wants sugar. Which makes cravings very confusing.

So try some water or herbal tea first. If that craving is not going away a good fat snack will give your body the energy it might be craving. If it’s still there try something naturally sweet like fruit. If the craving still does not go away, and you made a good effort, satisfy the craving with something sweet. Ice cream or chocolate are my go to’s, be aware of how much does it take to feel satisfied? This is something to experiment with and bring your awareness towards.

I really do love this easy to make roasted nut recipe.


Roasted Mixed Nuts

4 1/2 cups of mixed nuts
3 table spoons of coconut oil
1 1/2 teaspoons ground cinnamon
1 teaspoon paprika
1/2 to 1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon pepper

Preheat oven to 350 degrees F. Line baking sheet with aluminum foil. In  large bowl combine coconut oil and spices, if the coconut oil is not a liquid microwave for 30 sec until it is. Pour the mixed nuts  into the bowl to coat in the oil and spices. Spread the nuts in an even layer on the baking sheet. Bake for 20-30 min, stirring and tossing occasionally until lightly toasted. Cool and enjoy. Store leftovers in the fridge for up to 5 days.

Nutritional Analysis per serving (1/4 cup nuts): Calories 206; Fat 19g, Saturated Fat 4 g; Cholesterol 0 mg; Fiber 3 g; Protein 5g; Carbohydrates 8g; Sodium 66 mg

If you want to shed some unwanted weight and feel energized, join my free challenge. 72 HOUR SUGAR FREE CHALLENGE. Starts Monday. Sign up below.



Tomato Soup – Best I Ever Had

Homemade soup is so easy to make and good for you. Are you a ingredient checker? Next time your in the grocery store look at the ingredients in the soup before you buy it, do you know what they all are? If you don’t know what the ingredient is, it’s likely a chemical to preserve the food and it’s cause inflation and bloating in your body.

This recipe is from Gwyneth Paltrow’s cook book It’s All Easy. It is easy and delicious!

serves 4

2 table spoons olive oil
2 tablespoons unsalted butter
1 large onion, thinly sliced
3 cloves of garlic, thinly sliced
3 tablespoons tomato paste
5 large fresh basil leaves
1 can of whole tomatoes with their juice
2 cups chicken stock
1/4 cup cream
salt and pepper to taste

On medium heat in a heavy bottom pot melt the butter, add the olive oil, saute the onions with salt. Once opinions are soft after about 10 minutes add garlic, tomato paste, and basil leaves, saute for about two minutes. Add can of tomatoes with the juice from the can, break up the tomatoes a bit, add the chicken stock, bring to a boil. Once boiling reduce to a simmer, cook for 20 minutes. Take of heat and using a hand blender blend the soup to make it smooth. Salt and Pepper to taste, stir in the cream. Enjoy!

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Where to Start? Add Greens.

Want to feel better than you do now? Thinking of using nutrition to improve your health? Wondering how to get started?

Add Greens to everyday. Before I became a Health Coach and I was on my own discovery journey to better nutrition I learned the way to start is to add more greens to your life before taking anything away. This alone will make a difference in your energy level. 

So I bought some kale, because everyone was talking about how great it is for you. A SUPER green.

You can cook just about any veggie by baking it, boiling it, steaming it, or frying it. Pick a way give it a try. 

green veggies

My first time trying to cook kale was baking it into kale chips, now I’m hooked and LOVE kale chips.

Add some greens to normal everyday food: By greens the best ones are kale, spinach, collards and swiss chard, but also any green vegetable!

Throw some greens into the pasta water.

Throw some spinach is my favourite to have with fried eggs.

Throw some greens into your rice as it’s boiling.

Saute greens on their own in butter to have on the side of what you normally eat.

Keep it simple, just get some greens and add them into everything you normally eat.

Try my kale chips:

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Dandelion Salad with Hot Bacon Dressing



I found dandelion greens at my local grocery store and they were grown in Ontario. I could’t resist trying them.

I was traveling in Switzerland this past winter/ early Spring and the family friends I was visited made us my first dandelion salad.

I loved it! It was covered in bacon, hard to not to love it. This salad brought back those fond memories. It was missing something, I’ll have to find out what it was, but still very tasty!

1 green onion
6 slices of bacon

2 tablespoons of apple cider vinegar
1 finely chopped green onion
3 tablespoons of hot bacon fat
salt & pepper to taste

Cook bacon so it’s crisp. Wash dandelion greens, remove tough stem, tear into bite size pieces. Mix the dressing together, toss into greens, Chop crispy bacon into bacon bits and serve over top.

Excellent salad with no sugar, grain, or any other items avoided on the 10 day sugar detox.

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Lemon Ginger Shrimp & Snap Pea Stir-fry

1 cup Wild or Organic shrimp
2 tablespoons cooking oil (I used grape seed oil, wanting to fry at high heat)
1 leek sliced thinly
1/2 inch square piece of peeled and diced ginger
juice from 1/4 lemon
2 tablespoons of soya sauce
2 cups of chopped snap peas
Sauté all ingredients except the peas together in a pan on medium high heat until the shrimp is cooked. Add the peas once the shrimp is cooked and sauté for about 5 minutes keep the peas crisp. Serve in lettuce leaves or enjoy on its own.​​​​​​​
I made is this for lunch on my lunch break from work starting the shrimp from frozen. It was quick and easy.
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Yellow Curry Chicken Balls

1 chopped yellow onion
1 (2-inch) piece ginger; peeled and chopped
1 tablespoon plus 1 teaspoon yellow curry powder
3/4 teaspoon sea salt
1 pound ground chicken
1 lime
2 cups of chicken stock
1 cup full fat unsweetened coconut milk
1 jalapeno
In a bowl combine 2 tablespoons of the onion, 1 tablespoon of the ginger, 1 tablespoon of the curry powder, and 1/2 teaspoon salt. Add the chicken and mix until well combined. Cover bowl and refrigerate for 15 to 20 min. Add the remaining onion, ginger, and 1 teaspoon of curry powder to a frying pan on med heat until onions are soft. Add coconut milk, chicken stock, 1 teaspoon curry powder and lime juice to the pan bring to a boil. Roll the ground chicken into meat balls. Reduce the heat slightly but keep it simmering and add the meat balls. Simmer until meat balls are cooked, about 15 minutes. Add zucchini noodles or any other desired veggies, simmer until soft.
I had left over sauce, we ate most of the veggie and had two meat balls left over. I put it in the fridge over night, then added 2 cups of chicken broth (what was left in the box) and tossed in some whole spinach. It made a really great soup for lunch!
This was my favourite new recipe when doing the 10 Day Sugar Detox in May 2017.
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