Posts in the basics
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.


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. 

Creamy Cashew Ranch

I don't think anyone of you would be surprised if I told you that I was kind of an odd kid. As a child I actually LOVED vegetables! My parents never had trouble getting me to eat broccoli, cauliflower, salad and the like. When it came to veggies, I was a BIG fan! Top those veggies off with ranch dressing, and you got yourself a real winner! 

I'm very excited to introduce you to my my very creamy, oh so dreamy whole food ranch dressing. Packed with fibre, healthy fats, protein, and essential minerals (manganese, potassium, iron, zinc and selenium).  Enjoy this dip with your favourite veggies! 

Photo courtesy of  Miaou Photography &nbsp;

Photo courtesy of Miaou Photography 


  • 1 cup raw cashews (soaked and drained)
  • 1/3 cup coconut milk
  • 2 garlic cloves
  • 1 tbs finely chopped onion 
  • 2 tsp apple cider vinegar
  • 1/4 tsp sea salt (or more to taste)
  • 1/4 tsp fresh cracked pepper (or more to taste)
  • 2 tbs finely chopped chives
  • 1 tbs finely chopped parsley
  • 1 tbs finely chopped fresh dill


  1. Soak cashews in boiling water for at least 1 hour. Drain and rinse.
  2. Add cashews, coconut milk, garlic, chopped onion, apple cider vinegar, lemon juice, salt and pepper to a high speed blender and blend on high until creamy and smooth. 
  3. Pour into a small mixing bowl and fold in the chives, parsley and dill.

*This recipe is best for dipping, or as part of "Supreme Veggie bars". For a runnier, more pourable ranch, simply add a bit more coconut milk while blending. 

** For best results refrigerate for at least one hour before serving to allow the flavours to develop. 

*** Store in a well sealed mason jar in the fridge for up to 10 days. 





Creamy Lemon Garlic Dressing

When I embarked on my whole foods journey, a whole world of dips and sauces opened up to me. I love experimenting with different oils, seeds, and seasonings to give our salads, buddha bowls and roasted vegetables a little extra "Je ne sais quois".

This recipe is just that, a beautiful addition to already perfect delicious whole foods. It is now one of our weekly staples, and I can't get enough! I use it on salads, on roasted veggies... I've even drizzled it on spectacular gluten free toast topped with fresh greens, mashed Butternut squash, chickpeas and pumpkin seeds. Try it on your sandwich, dip your sweet potato fries in it, and you will fall in love too!

Photos courtesy of  Miaou Photography

Photos courtesy of Miaou Photography

Creamy Lemon Garlic Dressing


  • 1/2 cup cold pressed olive oil
  • 1/4 cup hemp hearts
  • 2 tbls water
  • juice of one lemon
  • 2 tsp maple syrup
  • 2 tsp apple cider vinegar
  • 1/2 tsp dijon mustard
  • 1 large garlic clove
  • 1/4 tsp sea salt (or more to taste)
  • 1/4 tsp ground pepper (or more to taste)


  1. Add all ingredients into a high speed blender, blend on high until creamy and smooth. It's that simple folks!

*keep in a sealed mason jar in the fridge for 10-14 days.