Raw DARK Chocolate almond bark- 5 ingredient heaven

This full, smooth and incredibly delectable raw chocolate will satisfy your chocolate cravings and give you a boost of nutrition!



  • 1/3 cup coconut oil
  • 1/3 cup Raw cacao powder
  • 1 TBSP agave nectar
  • 1 TBSP almond butter
  • ½ cup sprouted almonds

Filling: optional others

¼ cup chopped filling

– Almonds, hazelnuts, raisins, cashews, goji berries, hemp seeds, walnuts, macadamia nuts, dates, cranberries, pumpkin seeds, dried bananas, pecans, peanuts, shredded coconut, and dried fruits such as blueberries, mango, cherries, or apricot.

Put the coconut oil in a bowl, and place that bowl inside another bowl filled with warm water.  This will allow the coconut oil to heat up just enough to melt.

Add the cacao powder, almond butter and agave, and mix well.

Next throw in your fruit, nuts, and flavorings, pouring into an 8 x 8 pan lined with wax paper.

Place the pan in the freezer for around 10 to 15 minutes, then remove and cut into 16 even pieces.

If you use coconut oil, store in the fridge to keep from melting as it will soften at room temperature.


 Your never going to eat other chocolate!



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Banana Hemp Mylk

This creamy cool drink is awesome straight up plain and or adds a super boost to your smoothies or other recipes! Drink a cup of health!


1 ripe banana

2 TBSP hemp seeds

1 TBSP coconut oil

1 tsp vanilla

2 dates pinch salt

4-5 cups water


Blend all ingredients with 2 cups of water till smooth.

Add rest of water.

Refrigerate 4-5 days.

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Dandelion Greens, orange peppers and roasted beets w/ orange and mint.


This salad has wonderful detox elements. It is perfect for a spring meal and to enhance your system, detox and get more energy! Bright, fresh and warm!



  • 1 orange pepper chopped
  • ½ orange chopped
  • 2 tsp coconut oil
  • ½ tsp salt
  • ½ cup roasted beets
  • 3 cups dandelion greens (one handful)
  • 2 TBSP white Balsamic vinegar
  • 2 sprigs fresh mint, minced
  • ½ cup shredded parmesan cheese or goat
  • 1 cup cooked Quinoa

Optional: 1 cup chicken or turkey


  1. Cook quinoa according to package
  2. Cook chicken or turkey
  3. Roast beets
  4. Warm oil in pan, add pepper, beets, dandelion greens and orange, sauté for 5 min.
  5. Add salt, mint, balsamic and quinoa to pan.
  6. Add cheese at end.
  7. Enjoy!

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Raw Mint Chocolate Chip Ice Cream- Vegan

Raw Mint Chocolate Chip Ice Cream- VeganIMG_3436

This is to DIE for! It’s hard to find raw vegan ice cream that is this amazing!
You won’t event know its healthy! 
Prep time: 10 minutes
Cooking time: 20 minutes
Yields: 6 people


  • 1 can coconut milk
  • 2 cups almond or hemp milk
  • 1-2 handfuls spinach
  • 1/2 cup agave, honey or maple syrup
  • 1 1/2 TBSP mint extract or 5 drops peppermint essential oil
  • 1/2 – 3/4 cup xanthium gum
  • 3/4 cup mini chocolate chips (I like enjoylife brand)


1. Place everything in the blender ( I like vitmix) except xanthium gum.

2. Blend until smooth

3. Place in electric Ice creammaker 

4. Turn on and let mix for 20 min then serve!



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Digestion, Skin-saver Green Smoothie


  • 1/2 cup blueberries
  • 3/4 cup papaya
  • 1/2 cup cucumber
  • 1/2 cup coconut water
  • 1/2 cup coconut milk
  • 2 cups spinach
  • 1 carrot (1/2 cup)
  • 1 TBSP Flax seed
  • 10 macadamia Nuts
  • 2 dates
  • Optional: 1/2 cup yogurt or coconut milk/cream
  • 5 ice cubes


  1. Blend until smooth.
  2. Enjoy!


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Best-ever French Vanilla dairy creamer

Best-ever French Vanilla dairy creamer

This is an amazing creamer offers a delicious sweet taste with out the preservatives. Goes excellent in coffee or tea.
I’m loving it in a cup of hot Chai tea right now! You will LOVE too!


  • 1/2 cup Organic whole milk
  • 1/2 cup Organic heavy whipping cream
  • 2 tsp pure maple syrup
  • 1 tsp pure vanilla or 1/2 vanilla bean seeds (how to below)


  1. Pour all ingredients together and mix!
  2. I like to put them in a jar and shake vigorously.

Vanilla bean option:

  1. Cut vanilla bean down middle.
  2. Scrape out the seeds.
  3. Add seeds to other ingredients.
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Taking the chance- travels to Colorado

Life throws some pretty strange curve balls at you sometimes. Whether it’s assembling a water slide on a cruise ship in the Bahamas for 12 days or living in the middle of nowhere- BC Canada for 2 months.

I often wonder is this my life? How the heck did those experiences really happen? Have I been this blessed to have those opportunities? Life is a beautiful thing when you embrace it as it comes and take the chance. It’s really that simple. One doesn’t need nor should want the fancy “dream life” that is coveted by all cause it will make you happy. In all reality that “dream life” isn’t all that humans crack it up to be. It’s not the big house, corporate job, fancy car, vacation home and parties every weekend. It’s the simple things that make life a dream. Living, cherishing every moment and opportunity as it flies at you. I am far from all those “coveted” things and my life blows me away day after day. The past 2 years of embracing each opportunity as life comes has proven to be more that a happy, joyous life. Each new chapter I’m lead to is exciting and different. I am so blessed. So what’s my new chapter?

Frisco Colorado; mountain town at 10,000 ft, full of adventure and undiscovered territory is my new chapter. Here for a whole month. Another random place my life happened to put me. Or is it random? I’m so excited to be here! A new place that I have wanted to be my whole life; Colorado.

Why am I here? Funny you should ask. Remember the water slide job in the Bahamas; well I met some fun people who worked on the job and in particular was a chill dude named Rob. We got along famously and talked all about his hometown in Colorado. Apparently I needed to meet his wife because we would get along great, but didn’t think that the opportunity would ever come. We also talked about this trip he had been planning for a long time. Him and his wife were going to go to Cosa Rica for a month in the spring and they needed a person to house and critter sit. I jumped right in, not thinking it would ever happen, “I’ll come to Colorado and watch the place”!

Three months later I got a text, “how are you? Hope all is great. We are going to Cosa Rica for the month of May and was curious if you wanted to watch the house?” Instantly my mind was spinning with ideas of how I could make that possible. I thought, as my Grampa would say “well why not? When else am I going to get this stellar opportunity to live in the mountains of Colorado for a month, no strings attached?” Then I can check out Colorado and see if it’s really a place I would like to hang my hat in the future.

The month of April zipped by and here I am, Frisco Colorado for a whole month. Incredibly excited to check out the town and surrounding areas. Meet some new people. Form a relationship with this wonderful state I have always dreamed of living in! And all because I took the opportunity at hand, first the water slide job to meet Rob then to house sit for a month. I’m excited about where life will lead me next!

Go where life leads you. Take the opportunity at hand or you’ll waste time wondering what it would have been like if you had taken the chance, that leap of faith. You have no idea of how it would turn out but what if you miss out on a chance of a lifetime?

Life is what you make of it. You can choose to go for your dreams or stay comfortably regretting the opportunities you didn’t take. I challenge you to go for it. Go for a life you have always wanted and never look back. Life is not promised to be easy nor ever will be. Will you live in regret, or in constant thankfulness that you embraced the opportunity life brought you?


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Dangerous oils to toss!

Are you consuming dangerous oils?

What to keep and what to toss!


You are staring at the cooking pan wondering what to sauté your veggies and fry an egg with. Should I use oil or water? Grape seed, canola, vegetable, olive, coconut or butter–there are so many options. Experiencing the negative effects of a poor decision flood your mind. What is safe for cooking and what isn’t? Lost and confused you wonder if maybe you should just skip the frying pan and eat a salad.


Join me in uncovering secretes of fats and oils.

Here you will learn:

  1. What makes fats different
  2. 3 healthy heat tolerant oils
  3. 3 healthy med heat tolerant oils
  4. 3 healthy cold dish oils
  5. Oils to avoid completely


What makes them so different?

Fats and oils are made up of fatty acids and there are three categories:

  1. Saturated fatty acids. Saturated fats can pack tightly together. Ever look at butter at room temperature? It’s a solid. Since the fatty acids are so tightly packed together they are extremely stable and can withstand high heat without being damaged, making them the best choice for cooking.
  2. Monounsaturated fatty acids are less packed together. They are moderately stable cooking oils and are best suited for low to medium cooking heats.
  3. Polyunsaturated fatty acids. These are most of the plant oils and do not pack together. Ever remember seeing solid olive oil or canola oil? They are easily damaged by heat and should not be used for cooking.


Healthy cooking oils

There are a few things you should keep in mind when looking for healthy cooking oils and fats. Nutrition density, heating capacity, and flavor combination.

Remember: anytime you cook with oil you risk over heating it, and this will damage the fat/oil composition. Damaged fats and oils can cause oxidation and lead to the formation of carcinogens and other dangerous compounds for your health.


I recommend the following oils.


High heat tolerant cooking oils:

1. Coconut oil:

This is one of the most unique oils and my favorite. It is completely saturated and has been linked to reducing cholesterol, heart disease, weight loss (yes I said weight loss) and healing digestive issues. Coconut oil has a high amount of MCFA (Med Chain Fatty Acids). It has been shown to support fat loss and a healthy nervous system. It’s great for sautéing, baking, soups and tastes wonderful on Gluten free toast or pancakes.


2. Avocado oil:

This uncommon oil has a variety of uses. Having a smoke point of 510 degrees makes it great for sautéing and frying. Avocado oil is plum full of healthy fats that beautify your skin, shine your hair and promote brainpower!


3. Organic pastured butter or ghee:
Studies show that butter or ghee can promote weight loss because of its high levels of healthy fats. These fats can tolerate heat well and are not susceptible to rancidity. Because of the possible toxin contamination, only buy organic and pastured dairy products.


Low-to-med heat healthy cooking oils:

Keep in mind that low-to-med heat oils can oxidize and produce dangerous free radicals when over heated. Do not over heat.



1. Extra virgin olive oil:

Packed with monounsaturated fatty acids, olive oil has quite the healthy punch. Studies have shown it reduces cholesterol, heart disease and enhances brain function. It is sensitive to heat with a low smoke point of 200 degrees. Olive oil is best consumed in salads, dressings and garnishes.


2. Sesame oil:

Sesame oil is a fun and distinctive oil with a very robust, nutty flavor. Used mainly in Asian dishes this oil adds a burst of savory taste recipes.  It is best for baking, stir-fries and my favorite cold salads!


3. Walnut oil:

Walnut adds an obvious nutty flavor to any dish and is best for low heat dishes. These nutritious nuts are loaded with healthy omega 3 fatty acids. Omega 3 fatty acids do a fabulous job in reducing inflammation in the body.


Cold dish healthy oils:

Many oils have tremendous health benefits but can be sensitive and be damage easily when exposed to heat, light and air. Avoid using the following oils for cooking.


1. Flaxseed oil:

This is a tremendous source of inflammation reducing Omega-3 fatty acids.


2. Grapeseed oil:

Grapeseed is very low in saturated fatty acids and high in polyunsaturated fatty acids making it fairly unstable but great for your waistline. It can be used for low heat cooking or cold foods.


Oils that may be dangerous to your health

Current research suggests that there are many oils that we thought were healthy, are actually are not. The following oils are extremely high in omega-6 fatty acids. When consumed in high proportions cause inflammation. They are also very unstable (easily rancid) and cause free radical formation. It is recommend to limited the following oils.


1. Soybean oil:

91% of soybean oil today has been genetically engineered (GE) and chemical treated. The result GE is a genetically modified organism or GMO.

According to the center for food safety GMOs occur “by removing the genetic material from one organism and inserting it into the permanent genetic code of another, the biotech industry has created an astounding number of organisms that are not produced by nature and have never been seen on the plate. These include potatoes with bacteria genes, “super” pigs with human growth genes, fish with cattle growth genes…” GMO’s and chemicals in our food cause distress and disease in the body.


Read more on GMO’s: GMOproject and Food safety

2. Canola oil:

This is the most dangerous oil and should be avoided. During processing oils are heated to high temperatures, treated with chemicals and then partially hydrogenated. Canola oil has been created in the lab, lets leave in it’s home.


3. Sunflower oil:

Like soybean oil sunflower oil is high in omega-6 fatty acids. Many packaged foods contain sunflower oil that is partially hydrogenated and dangerous.


4. Cotton seed oil:

Cottonseed oil is high in saturated fatty acids (heart problems) and polyunsaturated fatty acids (easily gone rancid).


5. Corn oil:

Most corn oil comes from GMO crops and can produce harmful chemicals when heated.



Now you know what oils are healthy and what oils to stay clear of.

You and I both know that there is so much to learn and I’m here to help guide you to the best most healthy you!


Choose the best-suited oil for your meals!

  • Cooking: coconut, avocado, organic butter, and ghee.
  • Cold dishes: Extra virgin olive, flax, and sesame oils.

Take action now: 

1. Look to see what oils you have in your home and consider replacing the bad with good and healthy. When it’s not in your house you wont be tempted to use it. Make a choice now to care for you and your family. Clean out those cupboards!

2. Share this with friends or family who would benefit from a healthier life. Ask them to help support your healthy oil choices. Getting support from those around you is KEY to lasting change. Spread the oil word!


Resources :








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