Strawberry Jam Breakfast Bars

Core and Vegan (Recipe from Damy Health)

Strawberry Jam Ingredients:

  • 2 cups strawberries
  • 1/4 cup chia seeds
  • juice of one lemon
  • 2 tablespoons coconut oil, warmed until liquid
  • Stevia to taste

Granola Bar Ingredients:

  • 1 & 1/2 cup pitted medjool dates
  • 2 cups rolled oats
  • 2 tablespoons coconut oil, warmed until liquid
  • 1 & 1/2 teaspoons cinnamon
  • 1/3 cup chopped walnuts (or almonds or pecans)
  • 1/2 teaspoon vanilla
  • 3 tablespoons water

Instructions for Strawberry Jam:

Blend all ingredients, except the chia seeds and stevia, until smooth. Sweeten with the stevia if necessary. Add the chia seeds and stir until well blended.  Then set aside.

Instructions for Bars:

  1. Place all ingredients in the food processor and blend until a dough like consistency.
  2. Spread the dough into a greased 8×10 baking dish.  The dough will be thick so you may need to roll it.
  3. Layer the jam mixture on top.  Cover the container with saran wrap, then place the dish in the freezer for 3-4 hours to set.  After this the container can be kept in the fridge.  Cut into squares to enjoy for a healthy yet decadent tasting breakfast.


Lemon Caramel Bars (Raw/Vegan)

Square Ingredients:

  • 1/3 Cup Almonds
  • 1/3 Cup Cashews
  • 1/3 Cup Large Fresh Medjool Dates (Pitted & Chopped)
  • 1/4 Tsp Sea Salt
  • 1 Tsp Vanilla Extract
  • 1 Tbsp Fresh Squeezed Lemon Juice
  • 1 Tbsp Fresh Lemon Rind
  • 10-14 Large Fresh Medjool Dates (Pitted & Chopped)
  • 1 1/2 Tsp Vanilla Extract
  • 3 Tbsp Fresh Squeezed Lemon Juice
  • 1 Tbsp Coconut Oil
  • 2 Tbsp Natural Almond Butter
  • 10 Drops Liquid Stevia
  • 3-4 Tbsp Lemon Rind

Lemon Caramel Ingredients:

Extra for Topping:


  1. 1. Line your 8×8 baking dish with parchment paper and place in the freezer.
  2. 2. Place all square ingredients into your food processor and pulse until dough-like with still visible crushed nuts.
  3. 3. Remove baking dish from freezer and press dough down evenly into baking dish.
  4. 4. Place all lemon caramel ingredients into your food processor and blend until completely smooth.
  5. 5. Spread evenly over dough.
  6. 6. Sprinkle the top of your squares with lemon rind and place squares into your freezer.
  7. 7. Freeze for at least 3 hours.
  8. 8. Remove from freezer, cut into squares and enjoy immediately.
  9. 9. Store in the freezer.
  10. 10. Best enjoyed with a fork.

Raspberry Muffins (Advanced Diet)


  • 4 eggs, whisked
  • 1/3 cup coconut oil
  • 2 Tablespoons lemon juice
  • 1 Tablespoon vanilla
  • 1/4 cup flax meal
  • 1/2 cup xylitol
  • 1/2 cup coconut flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 cup frozen or fresh raspberries


  1. Blend the eggs, oil, lemon juice and vanilla in a bowl.
  2. In your food processor, combine the remaining ingredients except the raspberries and blend.  Add the wet ingredients to combine with the dry ingredients.  When blended, add the raspberries to the mixture and pulse again.
  3. Pour the mixture into lined mini muffin trays.  Bake at 350 F. for approximately 35-40 minutes or until a toothpick comes out clean.  Recipe makes approximately 36 mini muffins.

Soothing Carrot Soup (Julie Daniluk)


  • • 4 cups thinly sliced carrots
  • • 3 cups bone or vegetable broth
  • • 1/3 cup Hemp Hearts
  • • 3 Tbsp organic lemon juice
  • • 2 tsp freshly grated ginger or 1 tsp ground ginger
  • • 1 tsp pure vanilla extract
  • • 1/4 tsp ground cinnamon
  • • 1/4 tsp ground cumin
  • • 1/2 tsp ground turmeric
  • • 1 tsp pink rock or gray sea salt

Optional Booster

  • • 1/2 cup  cooked lentils (for the extra protein), plus 1 cup extra broth
  • • to serve (optional)
  • • 2 Tbsp onion flakes
  • • 2 Tbsp raw pumpkin seeds
  • • 1 Tbsp sunflower lecithin powder
  • • 1/4 cup Coconut Cashew Yogurt or organic coconut milk


  1. 1. In a soup pot, bring the carrots and broth to a boil. Reduce the heat, cover and simmer for 10 minutes.
  2. 2. Add the rest of the soup ingredients, including the lentils if using, and mix to combine. Transfer to a blender (you may need to do this in 2 batches) and blend until smooth. Be careful to hold down the blender lid as the hot soup will expand and the lid could pop off.
  3. 3. If desired, serve topped with the onion flakes, pumpkin seeds and/or coconut yogurt or coconut milk.

Makes 6 cups.

Carrots contain a phytonutrient called falcarinol, currently being researched for its ability to fight intestinal cancer. A Fast Carrot Soup is traditionally prepared in India for people with digestive troubles. The vanilla, ginger and cinnamon make this soup so comforting, you will want to make it again and again. Feel free to substitute parsnips for the carrots to make a nice white cream soup that sings with flavour.

For recipe night, please make the basic soup with the optional ¼ cup coconut milk

Over-Night Oatmeal


  • 1 cup rolled oats
  • 2 cup almond milk (or rice, or coconut milk)
  • 1/4 cup chia seeds
  • 1/4 cup ground flax seeds
  • 1 cup blueberries (can be frozen)
  • 1/4 cup unsweetened shredded coconut
  • 10-12 drops of liquid stevia to taste
  • 1 teaspoon vanilla


Stir all the ingredients together in a bowl, cover and refrigerate over night. In the morning, scoop the oatmeal into serving bowls and sprinkle with nuts and/or seeds if you like.

(If you would prefer a portable breakfast,  scoop the oatmeal into individual jars with lids, instead of leaving the oatmeal in a large container over night.  Leave some room at the top of the jars for toppings in the morning.

Spiced Butternut Squash and Chickpea Salad

Ingredients for the salad:

  • 3 cups cooked, peeled and diced butternut squash
  • 1 can chickpeas
  • 1 cup peas (okay if frozen)
  • 1 cup dressing
  • Add ingredients into a bowl and mix well.

Ingredients for the dressing:

  • 1 jar pasatta, about 3 cups (strained tomatoes)
  • 1&1/2 teaspoons coconut oil
  • 1&1/2 teaspoons garam masala spice
  • 1 clove garlic, minced
  • 1 teaspoon freshly grated ginger
  • Pinch of pepper
  • 1/3 cup of coconut milk


In a large pan, heat the coconut oil, then add the spices.  Saute for a minute or two to release the flavours. Add the jar of pasatta, then allow the mixture to simmer for the few minutes. Add the coconut milk and blend well. When slightly cooled, add 1 cup to the salad.

Note: Use the extra dressing with a mixture of whole brown rice, quinoa and lentils

Sweet Potato Buns


  • ¼ cup red palm shortening or coconut oil
  • 1 cup mashed sweet potatoes
  • 2 eggs, whisked
  • ½ cup arrowroot flour or tapioca starch
  • ¼ cup flaxseed meal
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt


  1. In a large bowl, blend the first three wet ingredients.
  2. In a smaller bowl, combine the remaining dry ingredients.
  3. Add the dry ingredients to the wet ingredients and blend well.
  4. Drop generous tablespoons of the dough onto a parchment lined cookie sheet.  (You should have enough for 12-14 buns.)
  5. Bake at 350 F. for 15-20 minutes until golden brown on top.

Coconut Quinoa Salad


  • 4 cups cooked quinoa
  • ¼ cup finely chopped onion
  • large carrot, grated
  • 1 red pepper finely diced
  • 1 Tbls. Coconut oil
  • 3 tsp. curry powder
  • 2 cups coconut milk
  • 1 cup of cooked beans or chick peas or peas
  • handful of shredded coconut (unsweetened)


  1. In a large pan, sauté onion, carrot, and pepper in the coconut oil until slightly soft.
  2. Add the curry powder, and blend with the vegetables.
  3. Add the coconut milk, the beans and coconut.
  4. Blend all ingredients together thoroughly, remove the pan from the stove.
  5. Note:  The salad can be served warm or cold. Sprinkle with additional coconut if desired.


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