Dec 202013

True Hunger or Toxic Hunger

After reading Chapter 6 “Breaking Free of Food Addiction” by Dr. Joel Fuhrman, I was saddened by the fact that I eat when (and let’s be honest) I’m not hungry, or what I thought were hunger signs like a headache or growling tummy- shucks- but instead I was giving in to toxic hunger – whoops!

If you know me, I love to eat, so I keep reminding myself of what David Wolfe said, “The less you eat, the longer you live; the longer you live, the more you get to eat”.  Voila, this makes me HAPPY!! And since I plan on living a long healthy life, I’ll be able to enjoy my food for many many years!! Continue reading »

Dec 202013

Smoothie Money Saving Tip

I love having an abundance of green in my fridge! But sometimes I can’t eat it fast enough! That’s when I discovered that I can freeze everything.

When you have a bounty of greens in your vegetable garden, use this technique to enjoy the greens all year long (bye bye, waste). Continue reading »

Dec 192013

 teeth products liv libWhiter, Brighter and Healthier Teeth

Are you ready to trade in your store bought toothpaste?

Why, should you even bother?

Unfortunately most commercial toothpastes have nasty chemicals lurking in them???

And then you ingest them.

Remember all the stuff I’ve been talking about when it comes to toxins and how your fat cells then encapsulate the toxins?

Well, here is another area that you can start to make toxin free and shrink those peesky suckers. Continue reading »

Dec 192013

Freezer Fudge- Powerhouse Dessert

Add fresh mint or orange peel for an extra savory delight

Keep it simple and still enjoy how delicious it is!

Freezer Fudge- Powerhouse Dessert

This recipe is so quick and easy to make and is a nutritional powerhouse! It is delicious and melts in your mouth!

  • 1 cup organic dates, seeded* ( see nutritional benefits at the bottom)
  • 1 ½ cups water
  • 1 tbsp pure vanilla extract
  • 1 ½ cups raw nut butter of your choice (peanut, almond, hazelnut)
  • 1-cup raw cacao powder (see nutritional benefits at the bottom)
  • ½ cup dried shredded organic coconut
  • 2 tbsp raw coconut butter

Place the dates in a bowl and cover with the water and soak for about an hour or until soft.

Drain, reserving the liquid and blend the dates and vanilla until smooth in a blender (Vita-mix) or food processor. You may need to add some of the soaking water as needed to form a creamy consistency

Add the nut butter of your choice and pulse until combined

Add the cacao and the coconut and pulse until combined

Press evenly into a 10 by 18 inch pan. Crumble the coconut butter on top and press into the fudge.

Place in the freezer until firm – about 3 hours.

Cut to your desired size and enjoy!!!

*Tanya’s tip – You can make extra of the date puree and freeze it in 1-cup servings for later use. This will make it even faster the next time you make it. Also, the date puree does not freeze solid so it is ready to use and therefore doesn’t need time to thaw!

Want to try another great treat check out these Energy Bites.

Looking for organic raw ingredients – check out my all-time favourite store, Upayanaturals

Check out Healthy Snacks for Kids e-books, for more nutritious and delicious recipes for your kids!!

Dates are:

Ø Rich in dietary fiber which prevents dietary LDL cholesterol absorption in the gut

Ø Contains antioxidants known as tannins. Tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties

Ø Good source of Vitamin-A which is known to have antioxidant properties and is essential for vision. Vitamin A also required in maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A known to help to protect from lung and oral cavity cancers

Ø Rich in antioxidant flavonoids such as beta-carotene, lutein, and zeaxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals and are found to be protective against many types of cancers.

Ø Zeaxanthin, an important dietary carotenoid that offers protection against age related macular degeneration in elderly individuals

Ø Excellent source of iron and rich in potassium. Potassium in an important component of cell and body fluids that help controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases

Ø Rich in minerals like calcium, manganese, copper and magnesium.

Ø Rich in B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid and riboflavin

Cacao has: For a full write up and where to get your cacao click below!

Ø Cacao is one of the BEST sources of magnesium of ALL foods. Magnesium balances brain chemistry, builds strong bones, and is associated with more happiness. Cacao is also high in the mineral sulfur; sulfur has traditionally been believed to build strong nails, hair, shiny skin, detoxifies the liver, and supports healthy pancreas functioning.

Ø Raw chocolate contains more than 300 known nutrient chemicals, and there are compounds in chocolate that may be associated with the good feeling that raw chocolate consumption provides.

Ø Cacao polyphenols have been scientifically shown to:

1. Lower blood pressure

2. Lower vascular cell adhesion

3. Increase circulating Nitric Oxide

4. Decrease platelet aggregation

5. Decrease rates of death from cardiac mortality and all mortality in general

6. Improve insulin sensitivity

7. Decrease fasting insulin

8. Increase blood flow to the brain

9. Inhibit plasma lipid oxidation

10. Decrease chronic inflammation in the body and cardio-vascular system in general.”

* Dutch researchers indicate that dark chocolate contains four times the amount of catechin antioxidants than black tea. With Raw Cacao Powder, it would be 28 times more than Black Tea and potentially 7 times the protection!

* In trials, doctors at Harvard found that Antioxidant compounds called Flavonols in chocolate help the body to produce Nitric Oxide, a compound essential for proper heart function

Tanya Morrison


Dec 182013

Sesame Ginger Stir Fry

Ingredients: Use organic when possible and local produce

1 cup chicken or veggie broth (or save all the water that you cook veggies in and use that!!)
1 tbsp soy sauce (make sure it has Soya beans in the ingredients, I love Tamari and can be found at your local health food store or Upayanautrals)
1 tbsp sesame oil
1 tbsp flour
3 tbsp ginger, minced
1 garlic, minced
2 carrots, sliced
1 onion, chopped
1 cup snow peas
2 cups broccoli, florets
1 bag of bean sprouts

Serve with Brown Rice or quinoa.

In large skillet, combine sesame oil, ginger, onion and cook until soft – 3 minutes.

Add stock, soy sauce and carrots, cook for 2 minutes.

Mix the flour with a bit more chicken stock to make a paste and add in to skillet to thicken. Add soy sauce. Add broccoli, snow peas and cook 1 minute then add bean sprouts.

I like it with a bit of a kick so I put chili peppers in it. You can throw whatever veggies you like in there.

Enjoy (my kids loved this)! Looking for great Healthy Snack ideas for Kids to keep them active & Healthy…pick up your copy of Healthy Snacks for Kids right here!

Tanya Morrison


Dec 172013

No Bake Cocoa Candy Cane Balls

I found this recipe on the web years ago and printed it off without a reference to who created this treat- sorry. I had put off making it because I didn’t know if they would taste that great – but to my surprise they are lovely – I love the crunch from the cocoa nibs.

These treats are made with real foods which puts them on your “nice” and not “naughty” list!

Peppermint essential oil can make a headache go away and unclogs a stuffy nose – but in this case it adds a wonderful flavor to these balls.

Pictured here are – Cocoa Candy Cane Balls, Chocolate Almond Bliss Balls, Raw Raspberry Cream Filled Chocolates – my clients loved them all!!

  • ½ cup mashed overripe bananas
  • ½ cup organic peanut butter (if new jar pour off the oil as it will make them runny)
    ¼ cup cocoa powder
  • 2 tbsp pure maple syrup
  • ½ tsp vanilla
  • 4 drops peppermint essential oil
  • ½ cup organic unsweetened shredded coconut
  • ½ cup raw organic cocoa nibs

Mix everything except cocoa nibs in a blender or food processor. Add in Cocoa nibs and stir until mixed in. Make balls – whatever size you would like and freeze for a couple hours!

Let me know how you like them and the other treats!


Tanya Morrison


Dec 172013

Raw Raspberry Cream Filled Chocolate Treats

I love enjoying delicious home baking but I’ve found that the calories add up quickly because I tend to eat more than one! So not only does my blood sugar fly through the roof which causes health problems, but it also affects my weight and my mood!

Over the years I have been experimenting with finding ways to satisfy my sweet tooth and these recipes as well as the other dessert recipes I post do just that. So, avoiding all the butter, sugar and white flour can be done. Gradually or all at once (don’t know your style!!) switch over your taste buds to enjoy these delicious treats fully or intersperse them with your traditional treats!

Pictured here are – Cocoa Candy Cane Balls, Chocolate Almond Bliss Balls, Raw Raspberry Cream Filled Chocolates – my clients loved them all!!


For the chocolate:

· 1 cup finely grated cacao butter (I used a jar of cacao butter from Artisan)

· 3/4 cup raw cacao powder

· 1/2 cup maple syrup, agave, or coconut nectar

· 2 teaspoons vanilla extract

· Pinch of sea salt



For the raspberry cream:

· 1 (10-oz.) bag frozen organic raspberries, thawed

· 1/2 cup raw cashews, soaked for 2-4 hours

· 1/2 cup pitted dates

· 2 tablespoons ground chia seeds

· 2 teaspoons lemon juice

· Pinch of sea salt


1. To make the chocolate, gently melt the cacao butter in a dehydrator or in a double boiler over low heat. Add the cacao powder, sweetener, vanilla, and salt. Stir thoroughly to combine, and set aside.

2. To make the raspberry cream, combine the raspberries, cashews, dates, chia seeds, lemon juice, and salt in a high-speed blender and blend until completely smooth. (At this point, you can strain the mixture through a fine-mesh sieve if you like, but I find that my blender does a good enough job at pulverizing the seeds that I don’t have to strain it.)

3. To assemble the candies, spoon the chocolate mixture into molds (for best results, use a shape with a good amount of depth) about 1/3 of the way full. Add a small amount of the raspberry cream to fill the mold 2/3 full. (You’ll probably have some leftover. I trust you won’t have a hard time finding ways to eat it!) Add another spoonful of the chocolate mixture to fully fill the mold. Freeze for several hours or overnight, until completely firm.

4. The next day, when the candies are fully set, pop ’em out of the molds and INDULGE!

5. These are best stored in the refrigerator or freezer.

What treats are you enjoying at the moment??


Tanya Morrison


Dec 172013

Needing a crunchy snack other then chips to satisfy that Crunch Craving???

Trade in your popcorn or chips for this highly nutritious snack!! Caution – very yummy and will disappear very quickly!

Cauliflower Popcorn

3 cups cauliflower broken into florets

¼ cup nutritional yeast

1 tbsp olive oil, flax oil or whatever healthy oil you have on hand


Mix nutritional yeast and oil together to make a paste – if needed add a touch of water.  Mix with cauliflower to coat.

 cauliflower popcorn steps

 Figure 1 nutritional yeast mixture on the cauliflower 

Spread on dehydrator tray and dehydrate for 4-5hours at 115 degrees.

 cauliflower popcorn steps (2)

Figure 2 Cauliflower spread on dehydrator tray

 cauliflower popcorn steps (3)


Figure 3  Ready to devour and enjoy!

Wanting to add more healthy crunchy snacks to your day, check out these “I Can’t Stop eating Kale Chips”

Dec 172013

Energy Bites!!

Quick and easy to make and packed full of nutrition!

· 1 cup organic Quick oats (or ½ cup quick and 1/2 cup large oats (can put in the food processor to make finer)

· ½ cup organic peanut butter (or any kind of organic butter – i.e. almond butter- use raw & organic nut butters if you can find them)

· 1/3 cup local honey (could also experiment with local maple syrup, yacon syrup and/or stevia)

· ½ cup ground flax seeds (best to buy whole and ground them yourself- keep extra in the freezer)

· ¼ cup ground chia (buy whole and ground yourself and place extra in freezer)

· 2 tbsp hemp seeds (optional)

· ¼ to ½ cup chocolate chips (I use raw dark chocolate to boost the nutrition even more ) or dried fruits or mix it up!

· 1 tsp vanilla

Mix all the ingredients in a bowl and chill in fridge for 30 minutes. Roll in to bite sized energy balls. They will keep in the freezer for up to 3 months.

You may need to add more peanut butter and/or honey to keep them together.

Order your copy of info for your copy

Need ingredients??

Check out Upayanaturals – Canada’s largest on line health food store. This is where I buy most of my health food products!

What are some snack or meal ideas that you put Chia seeds in?? Love to hear them

Tanya Morrison


Dec 162013

Can’t Stop Eating Kale Chips

This is a super way to get even more greens into your diet! Crispy, delicious, crunchy and cheesy! Raw, Vegan, Enzyme Rich and 100% nutrient dense. Your body will love these!!

These are worth every minute spent making them- they are so delicious that you won’t even realize the great nourishment you are providing to your body!!! Continue reading »