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green juice

Well, that was an interesting couple of days! Last week, I had this great idea to finally do a juice cleanse and blog about my mini-adventure.  I have always wanted to do one due to the numerous health benefits: it’s a great way to give your digestion a break while detoxifying your liver, cleansing your blood and providing a jolt of concentrated nutrients and raw enzymes directly into your cells.

12 hours into the juice cleanse, I realized this was the wrong time to have started such a thing! I was stressed from school, overwhelmed at home, and my body was already weak from some personal health issues.  Regardless of the benefits of juicing, sometimes you have to listen to your body, and my body (more-so my brain!) was saying “GIVE ME REAL FOOD!”.  My biggest concern before I started was that I would be hungry, but that wasn’t even the problem.  Towards the end of the first day, my brain could barely function.  I had studying to do, case studies to work on, and this blog to write! However, all I could do was stare blankly at a page in my sports nutrition book and say “That’s it.  I’m eating some actual food.”  So, there went the cleanse and in went some real food.   Ahhh…that’s better.  Well, I went to bed feeling a little discouraged and thought “Ok, I will give it one more try tomorrow”.  I really wanted to make it through at least one day!  The second day came around and like clockwork at 4 pm, I began to get the same symptoms again.  I have never felt more unlike myself! No motivation and no energy; I couldn’t get anything on my to-do list done.  Well, I had made it through one day and I think that’s all I could muster this go around.

Now this isn’t to say juicing isn’t beneficial.  Oh, quite the contrary.  This just wasn’t the right time in my hectic schedule to be doing a juice cleanse.  Why not just eat the whole fruits and vegetables, you ask?! Well, often times we don’t!  However, by removing the fiber from the vegetables and fruit, the concentrated nutrients, enzymes, vitamins, minerals and phyto-chemicals can be more easily digested and absorbed directly into the cells and tissues of our body.

green juice broccoli spinach pineapple

Since I was drinking 6 juices a day, I had to start getting creative.  I walked into the grocery store and thought “What have I never juiced before?! What would be a huge leap out of my comfort zone?!” Enter broccoli! This was actually my favourite juice I tried and is the perfect punch for women: energy-boosting from the broccoli, spinach and lemon, supports PMS with broccoli, cucumber, spinach, lemon and pineapple and is beneficial for weight-loss due to the broccoli, cucumber, lemon and pineapple.  What goddess wouldn’t love this combo?!

green juice collage

If you are in the market for a new juicer, there are two main types of juicers you should be aware of: Centrifugal and Masticating/Slow juicers. A centrifugal juicer uses high speed and centrifugal force to separate the juice and the pulp.  A bit of oxygen is introduced and a small amount of heat is generated with this type of juicer.  It has been said that the heat and oxidation destroys some of the live enzymes in the juice.  The masticating juicer, or slow juicer, extracts the juice by slowly crushing and pressing the fruit or vegetable then applying pressure to separate the juice from the pulp.  Even though you get a bit more pulp with this type of juicer, it retains all the nutrients from the ingredients and is much more quiet than the centrifugal juicer.  Personally, I have had both and I love my masticating juicer.  I found it easier to clean than the centrifugal juicer and the pulp wasn’t too much of a drawback.  Here is a great website that compares various juicers if you want more information: best juicer review guide  I use a Hurom juicer, which you can learn more about here. 

BASIC JUICING GUIDELINES:

  • Thoroughly wash your fruits and vegetables to get rid of any bacteria or fungi.  An organic vegetable/fruit wash and a soft bristle brush should do the trick.
  • Buy organic when possible.  The quality of your juice is only as good as the produce you purchase.
  • Consume as soon as possible after juicing.  If you can’t drink it right away, keep the juice in an air-tight container for up to 24 hours.

So… lesson learned: only do a juice cleanse when you are mentally prepared! During times of stress probably isn’t the best time to embark on such a brain-draining endeavor! Until I try this again, I will continue with my occasional therapeutic juice and keep the brain-food flowing.

broccoli cucumber spinach pineapple juice

 

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Green Goddess Juice: broccoli, pineapple, cucumber
Serves 1
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 2 cups pineapple, cut into chunks (1/2 a small pineapple)
  2. 1 1/2 cups broccoli, cut into chunks
  3. 1 large cucumber, sliced
  4. 3 handfuls of spinach
  5. 1 handful of mint
  6. 1 lemon, juice reserved
Instructions
  1. In a juicer, juice all of the ingredients based on your juicers instructions. Add the reserved lemon juice. Enjoy immediately!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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Kale wild rice blood orange manchego salad

Have I really gone this long without posting a salad?! Considering I eat them all the time and they are the easiest and most versatile meal, loaded with lots of raw nutrients and enzymes, it surprises me as much as you! We had some pretty crazy winter-weather here in Calgary this past weekend, however, the sun is back out, the snow has melted (again!) and it’s actually warm enough for spring clothes! Woohoo! Time for some cooling and cleansing foods.   

Kale’s popularity has exploded in the last couple of years and we nutritionists couldn’t be more thrilled that everyone is taking this wonderful veggie under their wing.  My friend always thinks its funny when I talk about “massaging” my kale, or “softening” it: rubbing a bit of salt and lemon or even some mashed avocado into it.  By rubbing the kale between your hands (really massaging it!) with a bit of salt and lemon or a healthy fat like avocado, it will soften the kale and even cause it to shrink.  Keep massaging the kale until it has shrunk to almost half the size, turned a darker green color, and there is a bit of green water in the bottom of the bowl.  Your massaged kale is relaxed and ready to go!

kale blood orange wild rice salad

I actually created this salad for a school assignment on healthy skin, although I used salmon instead of manchego cheese.  Salmon would be a great source of Omega 3’s however dairy is a great source of selenium and zinc; both are wonderful for skin luminosity and to help repair the skin (unless you have a diary sensitivity, then stay away from the fromage!).  I’ve included brazil nuts as they are also high in selenium (you can actually get your daily requirement of selenium with 2 brazil nuts a day!).  Oranges are a great source of vitamin C and E: both powerful antioxidants ready to rid your body of nasty free radicals which will age the skin.  Selenium and vitamin C are utilized for collagen formation, helping to make the skin look luminous and young.  And we have all heard of carrots and vitamin A but what does vitamin A really do for our skin? It actually helps to regenerate our skin cells and if we don’t get the required amount of vitamin A, our skin will become dry.  The wild rice provides zinc for the utilization of vitamin A and B vitamins for protecting the skin against infections and stress.  In one of my school books it also says basil is beneficial for the skin, but I am sorry, I have no idea why.  But hey, I’ll take it! Basil goes great with fruit and cheese!

collage

I had a friend in town for Easter this past weekend and she racked my brain for holistic skin care info.  I was very excited to tell her all I have learned and introduce her into the world of natural skin care.  So why not share all this fun info with you guys too?! There are certain nutrients the skin requires to protect itself from damage and replenish dead skin cells (see above!), however the easiest thing we can do is just drink water! Lots and lots of pure water with lemon.    The skin is our largest elimination organ so if our liver and kidneys are having problems eliminating toxins, what do you think will?!  We all know what happens when our skin is used to get rid of toxic waste: acne!  The water helps keep our system hydrated so toxins can be eliminated easier and the lemon aids liver detoxification enzymes.   Fibre from the wild rice in this salad is also important for gut health and ridding toxins through the bowels properly.  

lemon water

Skin health is also dependant on what we slather all over it.  I used to be the girl who ran out and bought the latest makeup and skin care, basically anything that promised perfect, younger looking skin.  When I began this class and learnt of what toxins and chemicals do to our body, I began researching other alternatives for makeup and skin care.  I can finally say I have found some great options that I am very happy with! Yes, I’m using all that hippy-dippy stuff but my skin is actually looking better than it ever has! I’m not paid to endorse these companies, but I wanted to share some of my favourite products:

  • Skin care by Odacite (LOVE LOVE LOVE them! You can by a 2 week trail of all their products for $30!) 
  • Deoderant by Routine (I tried quite a few brands and this is by far the best! My favourite scent is “Maggies Citrus Farm”.)
  • Shampoo and Conditioner by Rahua which can be purchased on this site: Saffron Rouge .  It took me quite a few samples to find an all-natural shampoo and conditioner that still kept my hair hydrated, but this is the one!
  • Saffron Rouge is also a great website for various all-natural, organic, cruelty-free makeup and skin care brands.  With each purchase, they send you tons of samples so you can try new products. I have found the W3LL People cheek colour stick and lip colour balm to be my faves.
  • Andalou Naturals has amazing smelling body washes and body lotions.  
  • Don’t forget about toothpaste! I use Kiss My Face; first one I tried and I love it!
  • Still can’t find a mascara I love as much as my Loreal brand…so if anyone has any suggestions let me know!

The EWG website’s “Skin Deep” section is also a great resource.  You can look up most brands and it will give you a 1-10 health rating and even breaks down each ingredient while telling you the negative side effects it may have, like hormonal imbalances or cancer risk.   Pretty amazing website!  Give it a try and look up your go-to products and let me know what you find! Until then, enjoy this delicious and easy salad that will get your skin on the right path to health.  And don’t forget the lemon water!

sexy skin salad kale blood orange wild rice

 

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Sexy Skin Kale Salad: blood oranges, wild rice, manchego cheese
Serves 2
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GROCERY LIST
Salad
  1. 1/2 a bunch of kale, ribs removed, chopped small or chiffonade
  2. pinch of salt
  3. 1/2 a lemon
  4. large handful of mixed greens (optional; can just use extra kale)
  5. 1/2 cup cooked wild rice
  6. 2 small blood oranges, skin removed and sliced
  7. 1/2 a small carrot, grated or peeled with a peeler
  8. 4 brazil nuts, crushed
  9. Manchego cheese, grated or sliced (feta or goat cheese would also be great on this salad)
  10. pumpkin seeds, to garnish
  11. 4 basil leaves, chiffonade, to garnish
Pumpkin Seed Vinaigrette
  1. 2 Tablespoon of Pumpkin seeds
  2. 2 Tablespoons sherry vinegar (preferred) or red wine vinegar
  3. 1 Tablespoon Honey
  4. 2 teaspoons Mustard
  5. 2 Tablespoons pumpkin seed oil
  6. 4 Tablespoons flax seed oil
  7. salt and pepper to taste
Instructions
  1. In a food processor, combine all dressing ingredients, except the oil, and pulse until well combined. Gradually poor in the oil until emulsified into the dressing. Taste and season with a bit of salt and pepper. Set aside.
  2. Massage the kale with the salt and lemon as per my instructions in the blog post.
  3. Divide between two plates and combine with the mixed greens, wild rice, blood oranges, carrot, brazil nuts, manchego cheese, pumpkin seeds, and basil. Toss to combine. Top with the dressing.
Notes
  1. HEALTHY PREP TIP: Precook a large portion of wild rice at the beginning of the week and use in soups, salads, side dishes, casseroles etc throughout the week. Switch up your whole grain each week to get a wide variety of nutrients!
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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  • Brooke @ Chocolate and Marrow - Haha this first paragraph had me laughing out loud because I have not posted a single salad to my blog even though I eat one EVERY SINGLE DAY for lunch! Maybe I should fix that. Maybe not 😉 In any event, I love this salad and it took me several years to figure out why I hated the taste of kale: I wasn’t massaging it enough and I also wasn’t chopping it into small enough pieces. Both tips totally make a difference.

    Love that diptic, btw!ReplyCancel

    • Love & Garnish - Kale is so much better massaged! I normally chiffonade the kale when serving it to first-timers 🙂 makes a huge difference!ReplyCancel

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When you think of Easter, you think of chocolate bunnies and pastel-coloured Easter eggs, right?!  I have had a few friends begging me to post a chocolate dessert, so I thought this would be the perfect time to pair the colours and flavours of spring with chocolate. I must admit, this isn’t my recipe but it is so easy, healthy and delicious, I had to share. I changed it a bit by using kiwi, blueberry and raspberry instead of the original strawberry (which was amazing as well, I just couldn’t find fresh strawberries at the local market!).

Kiwi Blueberry Raspberry Creme Truffles

Go ahead, have more than one! The only ingredients are fruit, pure maple syrup and coconut, wrapped in antioxidant-rich dark chocolate! They can be made ahead but ensure to keep them in the fridge after the final step of freezing.  I find leaving them out on the counter for at least 15 minutes before eating helps soften the creme center as well. 

 Kiwi Raspberry Blueberry Creme Truffles

 kiwi

 

On another note, since taking this holistic nutrition class, I have learned of the detrimental effects of chemicals on the digestive system, nervous system, immune system…basically every bodily mechanism you can think of.  The more toxins we bombard our body with, the harder it is on our liver and intestinal system to process them, thus causing inflammation and setting the stage for many diseases such as allergies, autoimmune diseases and sometimes, cancer.  I haven’t dyed eggs for Easter yet, but wanted to share this great article I found: “Dyeing Easter Eggs Naturally“.  

 I hope everyone has a great Easter weekend and treats themselves to a bit of Easter chocolate!

 

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Easter Truffles: kiwi, blueberry, and raspberry creme
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Prep Time
25 min
Cook Time
5 min
Prep Time
25 min
Cook Time
5 min
GROCERY LIST
  1. FILLING
  2. 3 cups of full fat, unsweetened shredded coconut
  3. 1 cup fruit of your choice (I used kiwi, blueberry and raspberry but strawberry is great too!)
  4. 2 1/2 Tablespoons of maple syrup
  5. CHOCOLATE
  6. 1 1/2 cups of organic, fair trade, dark chocolate chips
DIRECTIONS
  1. In a food processor, blend coconut until thick and creamy, continually scraping down the sides; about 15 minutes. This should make 1 cup of coconut butter, but measure to ensure and reserve whatever is over 1 cup.
  2. In the same food processor, combine 1 cup of the coconut butter and the remaining filling ingredients (only one cup of one fruit at a time) and pulse until well incorporated.
  3. Using a cookie scoop (or ice-cream scoop for larger ones like pictured), drop small balls of the filling onto a lined baking sheet.
  4. Place the baking sheet in the freezer to allow the creme balls to firm up.
  5. While the creme is firming, melt the chocolate chips using the double broiler method (see Notes).
  6. Stir constantly until all the chips are melted and the mixture is smooth.
  7. Remove the creme balls from the freezer.
  8. Roll the balls in the chocolate and place them back onto the lined baking sheet.
  9. Place the finished truffles back in the freezer to firm up; it should take about 30 to 60 minutes.
  10. Keep the truffles in the fridge up to a couple of weeks and leave out on the counter for 10-15 minutes before eating to soften the centres.
Notes
  1. The original recipe is from www.mywholefoodlife.com ~ a great whole-foods blog! Check it out here !
  2. For a quick "how to" video on the double broiler method, click here !
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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  • Naomi - My girls were salivating over the pictures so I made them right away. I love simple, delicious recipes like this. Mine didn’t look as pretty as yours but they taste so heavenly!
    Thanks for the great blog, awesome photos and delicious recipes.ReplyCancel

  • Brittany - I can’t wait to make these. My little boy is constantly asking when we are going shopping to get the ingredients, haha. Thank you so much for this easter recipe. I bet they taste better than they look.ReplyCancel

    • Love & Garnish - I got your email but there was a problem with your email address. Really hope you were able to see the recipe!ReplyCancel

  • Brooke @ Chocolate and Marrow - OMG these are just adorable!ReplyCancel

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asparagus soup overhead

Sometimes the dishes I don’t plan to post or even don’t intend to  share on Instagram end up being the most popular.  There was a quick photo I took of my breakfast a few months ago that I intended for my friend only, then thought “what the heck, I’ll post it to Instagram”. It ended up being one of the most popular photos and another person actually reposted it!  I’m not sure if I think I have to provide a certain level of “chef-quality” recipes or my expectations are too high, but often times, the things I don’t expect end up being home-runs with my followers.  I recently posted a photo of a simple asparagus soup on Instagram and Facebook because I thought it was beautiful: spring colors, refreshing green vegetables, and simple photography.  One of my friends from school suggested I share it on my blog, so here it is!  A simple asparagus and sweet pea soup with lemon yogurt that is perfect for a spring day.

asparagus soup

Asparagus is extremely beneficial for the liver by enhancing detoxification pathways – perfect for spring!  It is a natural diuretic and helps regulate kidney function.  Asparagus is also an excellent vegetable for cancer treatment as its high in selenium and vitamin C: two powerful antioxidants.  Green peas are the quintessential spring legume, which we grow in our garden at home.  However, gardening in Calgary isn’t the most thriving activity in the spring! I had to use frozen organic peas this time around, but come August, I’ll be overflowing with green-pea goodness!   I used a greek yogurt with fresh lemon juice and lemon zest over the top, however, just leave it out to make this recipe vegan.

asparagus sweet pea soup

Dad: I’ll never forget when you almost had a heart attack when I threw out extra asparagus after dinner one night.  You quickly turned it into an amazing asparagus soup.  This ones for you!

asparagus

 

asparagus sweet pea soup

 

Hope you are all having a sweet start to spring and enjoying the abundance of gifts from mother nature!

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Spring Asparagus Soup: sweet peas, lemon yogurt, micro greens
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Prep Time
10 min
Cook Time
35 min
Prep Time
10 min
Cook Time
35 min
GROCERY LIST
  1. 1 1/2 bunches of asparagus, ends trimmed, cut into 1-inch pieces; ends reserved (approximately 15 oz of asparagus)
  2. 1 small yellow onion, chopped
  3. 2 celery stalks, chopped
  4. 1 Tablespoon ghee or butter + 1 teaspoon
  5. ¼ cup dry white wine
  6. 2 garlic cloves, minced
  7. 2 cups veg stock
  8. 1 tsp salt + more if needed
  9. white or black pepper to taste, preferably white
  10. 1 bouquet garni: 1 bay leaf, 6 thyme sprigs, 1 rosemary sprig, 4 parsley sprigs*
  11. 1/2 cup sweet green peas (if frozen, make sure they are defrosted)
  12. 2 cups lightly packed spinach
  13. 2 teaspoon lemon juice
  14. micro greens (optional)
LEMON YOGURT
  1. 1 cup plain greek yogurt
  2. 1/4 teaspoon of lemon zest
  3. 2 Tablespoons of lemon juice
Instructions
  1. Lemon yogurt: mix together yogurt, lemon zest, lemon juice. Set aside.
  2. In a small saucepan, combine the asparagus ends that you reserved, enough water to cover by an inch and a pinch of salt; bring to a low boil. Simmer over medium-heat for 15 minutes. Take off the heat and cover for later use.
  3. In a dutch oven or large saucepan, sweat the asparagus, onion and celery with 1 Tablespoon of ghee. After about 5 minutes, when the onion has softened, add the white wine and deglaze the pan. When the white wine has been fully absorbed, add the garlic and cook for another 2 minutes until fragrant.
  4. Add the vegetable stock, the asparagus stock you made earlier (liquid only; discard stems) salt, pepper, and the bouquet garni; simmer for 10 minutes.
  5. Add the sweet peas and simmer for another 5 minutes.
  6. Remove from the heat, stir in the spinach and lemon juice, and remove bouquet garni.
  7. Blend with an immersion blender or transfer to a high speed blender to blend until thick and creamy.
  8. Season with salt and pepper.
  9. Divide into bowls and top with the lemon yogurt and micro greens.
Notes
  1. *Bouquet garni: a bundle of herbs tied together with a string.
  2. If you don't wish to use yogurt, blending in a bit of cashew cream is a great way to add some vegan creaminess!
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Well that vacation went by way too fast! How does that always happen?! One minute I’m waking up in Maui for a beach run, sun shining, the sound of waves crashing, the next minute I’m waking up to snow and grey skies, not wanting to get out of bed.  Even though the trip went by far too quickly, I came back with amazing memories, a quiet mind, a motivated spirit and lots of food inspiration!

I had big plans for my first travel blog post in Maui, but alas, life doesn’t always go as you plan! If you follow me on Facebook, you know my camera stopped working as soon as I landed in Maui so I wasn’t able to take any photos for a blog post while on vacation.  Seriously?!  Maybe it was a sign from the universe that I needed a true break: no studying, school work, or blogging.  However, I wanted to share some photos from the beautiful island, so I have put together a few from my iPhone below. Check out my Instagram account for more!

collage_edited-1

One day, a few of us took a day-trip to Paia on the north shore of Maui and continued on the road to Hana to “Twin Falls”.  On the way to Twin Falls, we came across an adorable, local, fresh fruit and banana bread stand (in the collage above). STOP! I loaded up on homemade jams, banana bread and plenty of candied-coconut samples.   As we were driving back, I had to dig in.  The combination of the banana bread with the local lilikoi jam was so amazing! I know you probably can’t get fresh, Hawaiian, lilikoi jam but I had to share the banana bread with you when I returned home.  

hawaiian lilikoi jam 

I should have named this post “Almost Banana Bread French Toast”, because that was my original plan – but again, life doesn’t always go as you plan (Are we seeing a pattern here?!).  I came back from vacation in a frenzy to get caught up and thought, “Banana bread: can’t be that tough! I’ll just whip it up tonight then photograph it tomorrow after my school exam.” Haha…yeah right! After a couple of tries and a whole carton of eggs, I finally landed the perfect banana bread! Unfortunately, after all my experimenting, I was out of eggs. Bye-bye french toast! Even though I couldn’t provide a photo of the banana bread french toast, I urge you to give it a try! In an egg and milk mixture, add a bit of nutmeg and dunk slices of the banana bread in the egg mixture.  Cook in a pan as you would regular french toast, top with sliced bananas, walnuts and dab of jam, nut butter, or maple syrup.  Oh man, I need some eggs – my mouth is watering!

 

banana bread

banana bread walnuts poppy seeds

I must say, this Maui-inspired banana bread is pretty damn close to the original version, but nothing can compare to the love of Aloha Hana locals put into theirs! Give it a try and let me know your favorite banana bread french toast combination!

banana bread lilikoi jam

 

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Maui Banana Bread: walnuts, dates, poppy seeds
Yields 9
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Prep Time
15 min
Cook Time
1 hr 5 min
Total Time
1 hr 20 min
Prep Time
15 min
Cook Time
1 hr 5 min
Total Time
1 hr 20 min
GROCERY LIST
Dry ingredients
  1. 2 cups gluten free flour blend
  2. 1/2 cup chopped walnuts
  3. 1 Tablespoon poppy seeds
  4. 1 teaspoon baking soda
  5. 1/8 teaspoon salt
Wet Ingredients
  1. 3 large ripe or over-ripe bananas, divided
  2. 1/3 cup date paste
  3. 1/2 cup melted coconut oil, divided + more for oiling pan
  4. 1/4 cup + 2 Tablespoons maple syrup
  5. 2 eggs
  6. 3/4 teaspoon vanilla extract
Instructions
  1. Preheat oven to 350 degrees and grease a 9" x 4" loaf pan with coconut oil. Set aside.
  2. In a food processor, blend date paste, 1 1/2 bananas, and 1/4 cup coconut oil together until well combined. (I find if I don't blend the date mash with something else, it doesn't incorporate properly). In a medium sized bowl, combine date paste/banana/coconut oil mixture with the remaining wet ingredients, ensuring to mash up the remaining bananas.
  3. In a separate bowl, sift the flour, salt and baking soda together. Add walnuts and poppy seeds.
  4. Fold the wet ingredients into the dry ingredients and pour into the loaf pan. Bake in oven at 350 F for 60-70 minutes or until a toothpick is inserted and comes out dry.
Love & Garnish — A Nourishing Kitchen https://loveandgarnish.com/
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