Shaken Iced Holiday Nog Latte

Anyone who knows me will tell you I am a bit obsessed with the Holidays, the whole Christmas season. I love tart cranberries, fresh roasted nuts, and of course, EGGNOG! Alas, as a vegan faux nog can be hard to come by, but thankfully So Delicious has created the perfect non-dairy Nog made with coconut! WHOOP! 

Who doesn't want to enjoy a festive beverage this holiday season? Well this recipe is just that. Try it christmas at breakfast, or add a splash of rum and serve it as an after dinner cocktail for your family and guests. Either way it is sure to please! 

 Photo courtesy of  Miaou Photography

Photo courtesy of Miaou Photography

Shaken Iced Holiday Nog Latte


  • 1/2 cup brewed coffee
  • 1 cup So Delicious Holiday Nog
  • 1/2 cup ice cubes plus more for serving
  • 1-2 oz rum of choice (optional)
  • pinch of nutmeg


  1. Brew a single cup (approx 1/2 cup) of coffee however you prefer to brew it. (I like to use dark roast for this recipe for a bolder flavour). 
  2. Prepare a couple small mason jars or low ball glasses with a 2-3 ice cubes. 
  3. Add all ingredients except the nutmeg into a shaker cup or large mason jar and fasten the lid. Shake well. 
  4. Pour the the iced coffee mixture through a strainer over the glasses (to avoid the extra ice falling into the glass) and sprinkle with a pinch of nutmeg. 
  5. Cheers and enjoy! 

*Yeild- 2 servings. 

Raw Holiday Nog Cheesecakes

Anyone who knows me will tell you I am a bit obsessed with the Holidays, the whole Christmas season. I love tart cranberries, fresh roasted nuts, and of course, EGGNOG! Alas, as a vegan faux nog can be hard to come by, but thankfully So Delicious has created the perfect non-dairy Nog made with coconut! WHOOP! 

Naturally, I needed to blend eggnog with creamy, rich, raw cashew cheesecakes. Is there anything sweeter? These beauties are vegan, gluten free and refined sugar free. A dessert you don't have to feel too guilty about. What better way to celebrate with friends? I promise, these... THESE are a HIT! 

 All photos courtesy of  Miaou Photography

All photos courtesy of Miaou Photography

Raw Holiday Nog Cheesecakes 


  • 1 cup packed pitted dates
  • 1 cup raw pecans
  • 1 pinch sea salt


  • 1 1/2 cups raw cashews, soaked in boiling water for 1 hour and drained
  • 1/2 cup So Delicious Holiday Nog
  • 1/4 cup coconut cream (the thick cream off the top of a can of full fat coconut milk)
  • 1/3 cup coconut oil, melted
  • 1/2 cup maple syrup
  • 1/4 tsp nutmeg
  • 1 tsp vanilla 

Flavour add ins (optional)

  1. Magic Christmas Jam
  2. Chai Spiced Cranberry Sauce

For the crust

  1. Cut small strips out or parchment paper and place in muffin cups.
  2. Add all crust ingredients to a food processor or a high speed blender and pulse until a sticky dough forms. 
  3. Scoop out 1-1.5 tablespoons of the nut mixer into each muffin cup and press down firmly with your fingers, making sure the parchment strips stick up out of the sides. 

For the filling

  1. Add all filling ingredients to a high speed blender and blend until smooth and creamy. 
  2. Pour the mixture over top of the crust layer. 
  3. Add a teaspoon of Magic Christmas Jam or Chai Spiced Cranberry Sauce to the center of each cheesecake if desired. 
  4. Pop in the freezer for 4-6 hours until set

* Yield- 1 dozen mini cheesecakes.

** Let stand at room temperature before serving, use the parchment paper tabs to help you lift the cheesecakes out of the muffin tin. 

*** Top with coconut whipped cream if desired. 

Recipe adapted from Minimalist Baker


Holiday Chia Nog Pudding

Anyone who knows me will tell you I am a bit obsessed with the Holidays, the whole Christmas season. I love tart cranberries, fresh roasted nuts, and of course, EGGNOG! Alas, as a vegan faux nog can be hard to come by, but thankfully So Delicious has created the perfect non-dairy Nog made with coconut! WHOOP! 

I set out to create healthy holiday recipes for you to try using this magical vegan nog. Starting with this HOLIDAY CHIA NOG PUDDING. try this one for breakfast on christmas morning! It's packed with protein, healthy fats (in the form of Omega 3 and 6) and fibre to fuel your holidays without the sugar crash associated with the usual holiday treats. 

Try this recipe and see just how easy it is to enjoy dairy free whole foods this Christmas! 

 Photos courtesy of  Miaou Photograhy

Photos courtesy of Miaou Photograhy

Holiday Chia Nog Pudding


  • 1/2 cup chia seeds
  • 1 cup unsweetened non-dairy milk (I used almond but coconut would work well here too)
  • 1 cup So delicious Holiday Nog 
  • 1 tsp vanilla extract
  • 1/4 tsp nutmeg


  1. Place chia seeds in a large mason jar (at least 1.5 pints).
  2. Add the milk, holiday nog, vanilla and nutmeg, and screw the lid on tightly.
  3. Shake well, and let stand on the counter for 20 minutes. Shake vigorously again and refrigerate overnight. 

 * For serving: top with Magic Christmas jam or Chai Spiced Cranberry sauce and toasted pecans or walnuts. #NOMNOM. 

*Yeild- 4-6 servings


Holiday Hot Choc-o-nog-alate

Anyone who knows me will tell you I am a bit obsessed with the Holidays, the whole Christmas season. I love tart cranberries, fresh roasted nuts, and of course, EGGNOG! Alas, as a vegan faux nog can be hard to come by, but thankfully So Delicious has created the perfect non-dairy Nog made with coconut! WHOOP! 

Who doesn't LOVE hot chocolate?! What about hot-nog-a-late?! So delicious holiday nog makes the most creamy, dreamy hot chocolate ever! TRUST ME, you'll want to try this one! 

 photo courtesy of  Miaou Photography

photo courtesy of Miaou Photography

Holiday Hot Choc-o-nog-alate

Ingredients (per one serving)

  • 1/2 cup So Delicious Holiday Nog 
  • 1/2 cup unsweetened almond milk (coconut works well here too)
  • 1 tsp maple syrup
  • 1 tbls good quality dark cocoa powder
  • 1 tsp vanilla extract
  • 1 pinch cinnamon
  • 1 pinch sea salt


  1. In a small saucepan whisk all ingredients together over medium-high heat until smooth.
  2. Bring to a scald (just before it starts to boil) then remove from heat. 
  3. Pour into your favourite mug, top with coconut whip cream and enjoy! 

*Yields one mug, double triple or quadruple this recipe for sharing. 



Apple Sauce Raspberry Cake

I try to stay away from the sweet stuff, but let's face it, everyone needs a little treat now and then! That is why I created this cake. I was looking for something not too sweet but still a treat.

The combination of apple and raspberry is classic. I remember my mom making lots of apple raspberry pies and crumbles when I was little so I decided to experiment with it in a cake. 

This cakes is dense and moist, more like a brownie, with a rich texture. I hope you enjoy this cake as much as Eric and I do. 

 All photos courtesy of  Miaou photography

All photos courtesy of Miaou photography

Apple Sauce Raspberry Cake


  • 1 1/4 cup sugar free apple sauce (I used home made applesauce with the apple skins)
  • 1/2 cup raw sugar (cane sugar or coconut sugar)
  • 1/4 cup almond milk
  • 1/8 cup melted coconut oil
  • 1 tsp vanilla 
  • 3/4 cup all purpose gluten free flour blend (I used Pete's Gluten Free
  • 3/4 cup almond flour (chickpea flour can be used to make this cake nut free)
  • 2 tsp baking powder
  • 1 tbls ground chia seeds
  • 1 1/2 tsp cinnamon
  • 1/4 tsp pink Himalayan salt
  • 1 pint of fresh raspberries


  1. Heat oven to 350f.
  2. In a large mixing bowl mix together the apple sauce, sugar, almond milk, coconut oil, and vanilla with a wooden spoon until combined.
  3. add in the flours, baking soda, chia seeds, cinnamon and salt. Mix gently until combined (Do NOT over-mix).
  4. Gently fold in half of the raspberries, reserving the other half for the top of the cake. 
  5. Pour the mixture into a nine inch round cake pan and top with remaining raspberries, then straight into the oven.
  6. Bake for 40-50 minutes until golden around the edges and a toothpick comes out clean in the center. 

*Cake will be extremely moist! Don't worry, as long as the toothpick comes out clean it's done :)

 All photos courtesy of  Miaou Photography

All photos courtesy of Miaou Photography

Kara-Lynn Garland
Masala Millet Bowl

It's no secret that I LOVE Indian food. I adore the flavour combinations, not to mention the healing benefits of the spices and ingredients used. The flavour base for most Indian dishes contains Turmeric, well known for it's positive effects on digestive health as well as it's anti-inflammatory properties. 

Back in October I had the pleasure of attending a South-Indian inspired cooking class taught by the lovely Reena at the Westboro Brainery. That magical food inspired this dish! I have only made minor changes to her original recipes in order to pump up the nutritional value of this already very healing and super delicious food! 

I hope you enjoy this Masala bowl, packed with detoxifying greens, plant based proteins, and the anti-inflammatory benefits of turmeric.

 Oh man, I'm getting so hungry just looking at this mouthwatering Picture by  Miaou Photgraphy .

Oh man, I'm getting so hungry just looking at this mouthwatering Picture by Miaou Photgraphy.

Spicy Roasted Chickpeas


  • 2 cups cooked chickpeas, or one large can
  • 1 tbsp olive or avocado oil
  • 1/2 tsp pink Himalayan salt (or more to taste)
  • 1/2 tsp fresh ground black pepper (or more to taste)
  • 1/2 tsp paprika
  • pinch cayenne pepper (or more to taste)


  1. Preheat oven to 350f. 
  2. Drain and rinse chickpeas, pat dry with a towel, for a toastier, crispier result. 
  3. Toss all ingredients in a large mixing bowl and stir until chickpeas are well coated. 
  4. line a baking sheet with parchment paper or reusable silicone baking pad and spread chickpeas in a single layer. Bake for 20-25  minutes until desired crunchiness is achieved. 

*While chickpeas bake, prepare the Potato and Kale Masala. 

Potato Kale Masala 


  • 2 tbsp coconut oil
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp salt
  • 1 onion, diced
  • 3 potatoes, washed, diced and steamed (no need to peel) 
  • 6 curry leaves (the fresh ones are  better, they are hard to find so use 8 dried if you only have access to dried) 
  • 2 tsp dried turmeric
  • 2 tsp ground coriander
  • 3 tbsp lemon juice (approximately the juice from one lemon, freshly squeezed)
  • 3 tbsp chopped cilantro
  • one small bunch of kale washed and chopped (approximately 3 cups) 


  1. In a large skillet, heat oil on medium high heat. Add cumin and mustard seeds.
  2. Once the seeds begin to pop add onions and salt.
  3. Reduce heat to medium, stir and let cook for 3 minutes, until onions are soft. 
  4. Add the potatoes and the remaining spices. Stir and cook for a couple of minutes.
  5. Add chopped kale and cover. Cook for 2-3 minutes until kale is bright green and slightly wilted. 
  6. turn off the heat and add more salt if needed, lemon juice and cilantro, stir to combine. 

*I have also used collard greens and Swiss chard in this recipe instead of kale with tasty results! 

*I have also used 3 cups of baby potatoes cut into halves, instead of regular potatoes... also delicious! 

Coconut Cashew Cilantro Sauce


  • 1 bunch cilantro, washed and chopped
  • 1/4 cup unsweetened, unflavoured coconut yogurt 
  • 1/4 cup unsweetened dried or fresh coconut. 
  • 1/2 cup raw cashews (soaked in hot water for one hour)
  • 2 green chillies, if you like spice, or omit for a more cooling, refreshing sauce
  • 2 tsp Pink salt, or sea salt
  • 2 tsp turmeric
  • 3 tbsp fresh squeezed lemon juice (about the juice from one medium lemon)
  • 1/3 cup water, or more as needed. 


  1. Add all ingredients to high speed blender. Blend on high until creamy and smooth. 

To assemble the bowl...

  1. Choose a nice looking bowl.
  2. Add about 1/3 cup of cooked millet. (I like to cook millet in advance, and toss it with a little fresh lemon juice and olive oil, and store it in the fridge- up to 5 days). Quinoa also works well here. 
  3. Spoon in the Potato Kale Masala.
  4. Add 1/4-1/3 cup of the chickpeas
  5. Garnish with fresh cilantro, coconut chips and a generous drizzle of the Coconut Cashew Cilantro sauce.
  6. ENJOY! 


 All photos courtesy of  Miaou Photography.

All photos courtesy of Miaou Photography.



Alltime Favourite Milk Alternatives

Last Thursday I had the pleasure of hosting a Dairy-Free workshop at our clinic. It was a fun filled evening complete with a demonstration of delicious home made almond milk, tasting of other home made dairy free milks as well as some of my favourite store bought dairy free alternatives, and did I mention prize giveaways! 

If you missed it, not to worry, we will be offering this workshop again in the future, but in the meantime I'd like to share my 3 favourite dairy-free milk recipes. These are staples in our home. We may not have time to make them from scratch all the time, but you sure can taste the difference when we do! 

There are plenty of benefits to making your own, almond, coconut or hemp milk at home such as...

  • It will be free of gums, preservatives and other additives. 
  • Free of artificial sweeteners. 
  • You can control the sweetness by adding either dates or your favourite liquid sweeteners (maple syrup, agave, or honey) or make it completely unsweetened. 
  • It will taste much fresher and is often creamier.
  • Make your own flavoured milk by adding cocoa powder, cacao nibs, or cinnamon etc.  
  • Adjust the creaminess by using a bit less filtered water in the recipe
  • Experiment for yourself and see what you come up with! 

Use the following recipes as a guide!

Coconut Milk


  • 2 cups filtered water
  • 1 cup unsweetened flaked coconut


  1. Pour water into a high speed blender, then add coconut flakes.
  2. Secure blender lid and slowly increase the speed, and blend until smooth.
  3. Transfer to a well sealed bottle or jar.
  4. Serve chilled.
  5. Keeps for up to 5 days. Shake well before serving.

*Strain through a nut milk bag or cheesecloth for a smoother drink, if desired.

Almond Milk


  • 1 cup raw almonds soaked
  • 4 cups filtered water
  • 1.5 tsp maple syrup (optional)
  • 1 tsp vanilla extract (optional)
  • pinch of sea salt (optional)


  1. Soak almonds overnight in cool water or for 1-2 hours in boiling water.
  2. Add almonds, and remaining ingredients to a high speed blender, blend until smooth. (at least 2-3 minutes)
  3. Lay a nut milk bag, over a large bowl, pour the blender contents into the bag.
  4. Secure the bag top and squeeze well until all the liquid is squeezed into the bowl. (save the pulp in your freezer to add to smoothies or baked goods.
  5. Transfer milk to a well sealed jar or bottle and refrigerate. Keeps for about 5 days.
  6. Shake well before serving as it can separate.


Hemp Milk


  • 1 cup hemp seeds
  • 3.5 cups filtered water
  • 1-2 small pitted dates (omit for unsweetened)
  • 1 tsp vanilla (omit for plain)
  • Pinch of sea salt (optional)

*2-3 tbls dairy free dark cocoa or raw cacao powder (to make chocolate hemp milk if desired)


  1. Add all ingredients to a high speed blender and blend on high 2-3 minutes until smooth.
  2. Transfer to a well sealed bottle or jar and refrigerate up to 10 days.


G-Ma's Chilli Meatballs Re-Invented

From a young age (7 or so) I was a black sheep in my family and I stopped wanting to eat meat. To my parents I was a challenging child, head strong and a picky eater. On my 11th birthday, my mom sat me down and gave me a book on vegetarian nutrition and told me if I could stick to the principles in that book, I would not have to eat meat anymore. Well, when I found out I'd have to eat beans... I turned my nose up and said no! (I have since changed my tune on that one.)  We struck a compromise however, and I no longer had to eat red meat or pork. 

At the same time my grandparents were very involved in our lives and I was particularly close to my paternal grandmother (whom I affectionately called G-Ma). She was an amazing cook, and the only way she could convince me to eat beef was in her legendary CHILI MEATBALLS. She would make the meatballs from scratch, and slow simmer them in a simple sauce made from tomato soup and some spices. Then she would serve them with rice or mashed potatoes and my favourite, steamed broccoli. (Told you a was strange kid!) 

Today I have crafted a whole food, vegan, gluten free chili meatball recipe reminiscent of her delightfully tasty classic. Protein packed and high in fibre, Calcium, Magnesium, Potassium, Phosphorus, Iron and Folate. I'm sure she would approve if she were around today. This one is for you G-Ma, I know you are smiling wherever you are! 

 Just look at these tasty little guys... no one can resist their magnetic pull...   Photo courtesy of Miaou Photography

Just look at these tasty little guys... no one can resist their magnetic pull... 

Photo courtesy of Miaou Photography

G-Ma's Chili Meatballs

Sauce Ingredients

  • 2 large red bell peppers
  • 1 cup canned crushed tomatoes 
  • 3 large garlic cloves, peeled
  • olive oil for drizzling
  • 2 tsp chili powder
  • 1/2 tsp fresh ground black pepper
  • 1/4 tsp salt or more to taste
  • pinch of cayenne (optional)

Meatball Ingredients

  • 2 cups cooked black beans or one can
  • 1/2 cup chopped red onion
  • 1/2 cup grated zucchini
  • 1/3 cup gluten free breadcrumbs
  • 2/3 cup cooked quinoa
  • 2 tbls Taco seasoning mix (You can use store bought or make your own. I use the taco seasoning recipe from "Yum Universe" By: Heather Crosby- page 202)
  • 1 tbls Tamari or coconut aminos
  • 1 Tbls fresh chopped parsley or Cilantro
  • 2 garlic cloves minced
  • 1 Flax egg (1 Tbls ground flax seeds + 3 tbls warm water)
  • 1-2 tbls olive oil

For the sauce

  1. I recommend making the sauce first, while it simmers, through the meatballs together. 
  2. Crank the oven up to 400 and line a cookie sheet with parchment. Cut the peppers in half and place cut side down along with the peeled Garlic cloves, drizzle with olive oil and season with salt ans pepper.
  3. Bake in preheated oven for 20-25 minutes.
  4. Remove Peppers from oven and allow to cool. once cooled. peel all the loose skin off the pepper. 
  5. Transfer peppers and garlic to a food processor or a Vitamix. Add the tomatoes and blend until smooth. 
  6. Transfer the mixture to a small sauce pan, add remaining seasonings and bring to a boil. Reduce heat ans simmer for at least 20 minutes. 

*This sauce freezes well, make in advance and warm when needed. 

For the Meatballs

  1. Preheat oven to 350.
  2. Drain and rinse black beans, and place in a large mixing bowl. Smash the beans with a potato masher or a wooden spoon. 
  3. Add all other ingredients and mix well.
  4. Line a baking sheet with parchment or reusable non-stick silicone pad. 
  5. With damp hands, for the mixture into 1-1 1/2 inch balls and place on prepared cookie sheet. 
  6. Bake for 20-25 minutes, flipping gently partway through. 

*Serve with quinoa, mashed potatoes, salad, coleslaw or your favorite steamed veggies. 

*Meatballs store well in the Freezer #mealprep




Magic Christmas Jam

When I was young I always admired my Grandmother, Jean. She was a rock-star cook. Her cookies and squares were beyond compare.

At Christmas time she would spend hours making her delicious treats. I always admired her patience and attention to detail.

She would package all those delightful sweets with home made pickles, jams, jellies and salsas in lovely baskets to give away to extended family and neighbours for Christmas.

These perfectly packed baskets of love were more valuable than anything money could buy... especially the “Christmas Jam”. This jam became infamous in our family, and you could only get it once a year. Gramma only made it in small batches, and only gave it out at Christmas.

So what made this jam so special? It was the right combination of sweet and tart, cranberries and strawberries, plus sugar and love!

I knew I had to create a whole foods, refined sugar free version of this jam to share with my friend and loved one's too!

This one's for you G-ma! <3

Magic Christmas Jam


  • 2 cup strawberries
  • 1 cup cranberries
  • 1/4 cup maple syrup
  • 2 tbls chia seeds
  • Juice from half a lemon
  • pinch of salt


  1. Place the strawberries, cranberries and maple syrup in a small saucepan over high heat. Bring them to a boil.
  2. Once they boil, reduce heat to low, add chia seeds, stir well and simmer for 15-20 minutes until thickened.
  3. Once thickened, add a pinch of salt, and the lemon juice. Stir well and remove from heat.

*Enjoy this one all year round!

*Try it on your oatmeal, chia pudding, or ice cream.

*Batch fills two small mason jars, one for you and one to share!

*Keeps well in a tightly sealed mason jar in the fridge up to 10 days.  

*Freezes well. 

Bumble Berry Oat Crumble Bars

During summer months, I love to hit up the local farmer's market. Unfortunately I often go there when I haven't eaten and my eyes quickly become much bigger than my stomach. The summer of 2015 was no exception, That's when the "Oat Crumble Bar" was born and quickly changed mine and Eric's life for the better. 

So what's my favourite market find? BERRIES! Berries of all kinds, shapes and colours. I always buy too many, and can't eat them fast enough. Originally, this recipe developed as a way for me to use up all those extra berries, but now I buy frozen berries just so I can make this all year round. It's one of Eric's real favourites, and we hope you enjoy it too! 

Here you will find a desert packed with fibre (from oats), vitamin C, and antioxidant rich phytonutrient "flavonoids" (from the berries). 

Enjoy these bars warm and gooey from the oven, or cool and partially frozen from the freezer, either way it's a win! 

 All photos courtesy of  Miaou Photography

All photos courtesy of Miaou Photography

Bumble Berry Oat Crumble Bars


  • 1 1/2 cups rolled oats
  • 3/4 cup gluten free flour or oat flour
  • 1/2 cup vegan butter or coconut oil (I use Melt brand vegan butter, or a combo of melt and coconut oil usually.)
  • 1/2 cup maple syrup
  • 1/2 tsp sea salt

Crumble method 

  1. Combine all ingredients in a large mixing bowl, stir until well blended. 
  2. Set aside while making the filling. 


  • 2 cups mixed berries (blueberries, blackberries, raspberries, and strawberries)
  • 2 tbls water
  • 2 tbls lemon juice (juice from about 1/2 lemon)
  • 2 tbls maple syrup (optional)
  • 1 tbls chia seeds

Filling Method 

  1. In a small saucepan combine berries, water and maple syrup.
  2. Bring to a boil, reduce heat, add lemon juice and chia seeds.
  3. Simmer until thickened, stirring ocaisionally (about 20 minutes) and remove from heat.

Assemble and Bake

  1. Preheat oven to 350.
  2. Line a x9 inch baking pan with parchment paper. 
  3. Using your hands, spread half of the crumble mixture evenly in the bottom of your baking pan. 
  4. Pour the filling in an even layer right overtop of the crumble layer. 
  5. Using your fingers, crumble the remaining crumble mixture over the top of the berry layer.
  6. Pop in the oven and bake for 25-30 minutes until crumble is lightly golden.
  7. Allow to cool, and partially freeze for easiest cutting.

Pro Tip: store in the freezer so you don't eat them too fast :P