Jo-Anne Richardson, RHNJo-Anne Richardson, RHN

Jo-Anne Richardson has almost a decade of experience managing a chiropractic office and educating patients on how chiropractic can allow your body to express optimal health. She is a Registered Holistic Nutritionist and holds a Degree in Communications. She loves to experiment with raw vegan recipes, loves to salsa dance, travel and learn new holistic health information to share tips with everyone who visits the office.

Top Items to Buy in Bulk

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Bulk Foods Discount

Feeding a growing family can seem like a never ending marathon sometimes.

Just as one meal clean up is complete, the next meal is on the horizon. It can be exhausting to maintain a steady stream of healthy, nutrient dense meals to nourish your family. 

It can also be a financial challenge to purchase high quality ingredients. That’s why buying certain items in bulk can add up to huge savings and will keep your fridge and pantry stocked for easy meal prep.

1. Organic greens are one of the most important staples that you can have in your fridge. Salads are perfect for work and school lunches or they can be turned into a quick week night meal by adding a protein like chicken, fish, nuts, or beans. Be sure to purchase the bag or container of fresh greens with the furthest expiry date to ensure freshness.

2. Small bags of frozen fruit are expensive and they just don’t last long enough in our households. A morning smoothie is a fantastic way to get the day started so be sure your freezer is always stocked with extra large bags of frozen pineapple, strawberries and blueberries. This can also the most economical way of buying organic fruit when it is not in season.

Expert tip: Buy pineapples when they are on sale, and chop them up yourself and freeze them in medium sized freezer bags. You can find pineapples on sale for $2 each some weeks, so stock up! That is a lot of fruit to receive for just $2. This way is cheaper than if you were buying already frozen pineapple in the frozen fruit department.

3. Raw nuts and seeds like almonds, walnuts, hemp hearts, chia have a long shelf life and can be stored in the freezer to keep them fresh even longer. A small bag of hemp hearts or chia seeds at the health food store can cost almost as much as a bag double the size at Costco.  Add chia and hemp to smoothies and salads. Almonds and walnuts are a great snack to carry in your purse or car.

4. Quinoa and brown rice can help to add substance and protein to meals and add variety to the menu. Both have a long shelf life and are perfect to buy in bulk to keep the price point down.

5. Purchasing oils such as organic extra virgin olive oil, coconut oil and avocado oil in bulk allows for a significant cost savings. Be sure to store oils in a dark, cool location.

Avocado oil is best stored in the fridge and is a great oil to use to make homemade salad dressings.

Coconut oil can be used for sautéing and in homemade baked goods.

Extra virgin olive oil can be used for cooking at low temperature but is best used as a salad dressing or drizzled over vegetables.

Tips to stay on budget:

  1. Determine what your budget is, make a list that complies with the budget and stick to it. No exceptions.
  2. Know your family’s eating habits and only purchase foods in bulk that you know will be eaten before the expiry date.

3.  Stay focused on your shopping list and don’t get drawn in by displays or seasonal items.

4.  Eat before you shop. Shopping on an empty stomach can cause you to have less self-control   

     and you may end up with a huge box of chocolates or a giant bag of potato chips in your 

     cart.

The Diaper Debate: Which side are you on?

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Diaper Debate

We have to admit that becoming a parent comes with its fair share of new responsibilities and parents are presented with a plethora of decisions to make about how they plan to raise their children. Decisions include the birthing process, breastfeeding, introducing solid foods, diaper choices and everything in between.

Today, we will dive into the topic of diapers to help make this decision a little easier for you and your growing family. The average baby has 2500 diaper changes in their first year of life. Yes, you heard me right, TWO THOUSAND FIVE HUNDRED diaper changes, making this a huge investment in your child’s first year of life. Let’s have a look at the pros and cons of the three most common diaper options.

Disposable Diapers

The most obvious benefit of disposable diapers is the convenience factor. Dirty diapers are disposed of directly into the trash and there is no further thought or mess to consider.

In my opinion, the cons of disposable diapers far outweigh the convenience that they offer.

According to research done by the Real Diaper Association:

•136 kilograms of wood,

• 23 kilograms of petroleum and

• 9 kilograms of chlorine

are required to manufacture enough disposable diapers for one child for one year.

The use of petroleum and chorine products pose a significant risk to children as their delicate skin is in contact with these harmful materials, not to mention the incredible amount of wasted resources and the cost of purchasing these products.

Eco-friendly Disposable Diapers

Eco-friendly disposable diapers also present the issue of filling up our landfills with more waste, but due to their use of more environmentally friendly raw materials, the hazard to the environment and to our babies is less pronounced. Careful research still needs to be done before settling on a company that makes eco-friendly diapers. Just like any product that is labeled “natural” or “eco-friendly,” research and discretion is still required to make an informed decision because labels are often misleading and not entirely true on many products.

Cloth Diapers

The initial investment may seem daunting, but if you spread the cost out over the years that you’ll be purchasing disposable diapers, it ends up being a significant cost savings.

Cloth diapers can also be passed down to younger siblings, making the initial investment more justifiable.

The obvious benefit of cloth diapers is their lower impact on the environment because they aren’t being thrown away.

But the primary benefit of cloth diapers is the fact that they are usually produced with organic fabrics and do not contain harmful chemicals (like the disposable diapers have in their absorbent pads).

The drawback of cloth diapers is the fact that more time has to be invested by parents in the washing and drying of the diapers on a daily basis.

Regardless of how we slice it, there is going to be some form of environmental impact from the use of diapers. Disposable diapers will take years and years to degrade in a landfill and contribute to the amount of waste that is generated each year, while cloth diapers need to be washed and dried regularly, utilizing water and electricity. Your goal should be to choose what feels right to you as a parent, considering your lifestyle, values, and budget.

Save the Bees! Without Them, Humanity Can’t Survive

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bees and dandelions

Stop. And. Listen. Do you hear bees buzzing in your yard, hard at work? If we aren’t careful, that could soon be a sound of the past.

Whatever you do this spring, don’t pull out the dandelions that pop up in your yard or garden. Yes, I know that we have all been convinced by yard maintenance companies and marketing that dandelions are not aesthetically pleasing and therefore they should be sprayed or pulled out. But, dandelions are the first source of food in the spring to feed our precious, hard-working bees (and other insects).

Bees are responsible for the pollination of approximately 35% of our food supply and it is our job to protect them.

With the widespread use of pesticides and chemicals on crops we are killing off the bee population at an alarming rate.

While the world stopped to listen to the story of Kim Kardashian’s Paris robbery last year, we missed noting that bees have been put on the endangered list.

Without bees, we can expect to see a significant impact on the agricultural industry.  Although bees are not necessary for the pollination of all crops, they do play an integral role in the pollination of melons, squash, nuts such as cashews, brazil nuts and almonds, apples, berries (raspberries, blueberries, blackberries, and strawberries), and stone fruits.

As the bee population continues to be affected, the concern is that these fruits and vegetables will be available in lower yields, which would drive the cost of these up as availability is reduced. Understanding that these are the staple foods of a whole food diet, it is concerning that a diet consisting of whole foods is likely to become less accessible and therefore could have a negative impact on the health of our communities moving forward. 

Spread the word about the bee population. Talk to your neighbours, friends, family and whoever else you come into contact with. Start a conversation in your community about what can be done to reduce the use of chemicals and pesticides. Starting a community gardening program is an excellent way to educate the community on the importance of the bee population while growing organic produce. If that isn’t an option in your community, starting a small backyard garden is easy and extremely rewarding. Bees love flowers, fruits and vegetables, so pick your favourites and start growing!

Finally, by purchasing local, raw honey you are supporting a local farmer who is working hard to maintain the bee population. The nutritional benefits of eating raw, locally sourced honey include providing anti-viral, anti-fungal, and anti-bacterial properties. Raw honey is also rich in vitamins, minerals and enzymes. Most honey that we buy in the grocery store has been processed at high temperatures and has additives, which radically reduces the effectiveness of the honey in your diet.

We encourage you to do whatever you can to help save the bee population. It could be as simple as planting a patch of wild flowers, eliminating the use of chemicals on your lawn or letting your dandelions thrive this spring!

Have you heard of this miracle oil? You should be using it!

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essential oil frankincense

Frankincense is derived from the tree sap (or resin) of the Boswellia trees. In ancient times, Frankincense was used as medicine to treat digestive issues and leprosy. The resin would be consumed to promote healthy skin and a healthy digestive system. The majority of the world’s Frankincense comes from the country of Somalia, but can also be found in Ethiopia and Sudan.

More recently, through steam distillation, the tree resin or sap has been produced into an essential oil that can be used topically or diffused into the air.

Touted as the “king of oils,” the benefits of Frankincense essential oil are far reaching. The spectrum of uses range from aromatherapy and relaxation to the eradication of cancer cells in the body. 

Top 5 Everyday Uses of Frankincense Essential Oil

  1. It has beneficial properties that promote good skin health, wound healing and acne healing. It can be rubbed into the skin using a carrier oil such as coconut oil.
  2. Due to it’s calming effect on the body, Frankincense is perfect to add to your bath water or diffuse while doing yoga or meditating.
  3. To improve air quality in your home and eliminate bacteria in the air, diffuse Frankincense essential oil regularly.
  4. During cold and flu season (or anytime of the year to prevent getting sick) it can also be used to boost the immune system due to its antiseptic properties. 
  5. Frankincense is a powerful anti-inflammatory and can be used to reduce joint paint and soreness.

When selecting Frankincense essential oil, or any essential oil for that matter, it is crucially important to select a company that produces therapeutic grade oils, that have been derived from organic, natively grown plants. To determine if an oil is therapeutic, it is important to ensure the extraction process was done at low temperatures, for a long period of time and that no solvents were used in the extraction.

It is also important that the essential oils you are purchasing are derived from the first extraction because some companies re-use old plant materials which produces a lower quality end product. In some instances, to improve the aroma of the oils, synthetic chemicals are added to the finished product, which again, have a negative impact on the quality of the oil.

When considering the purchase price of essential oils it is important to understand that to produce pure essential oils, it requires a large volume of plant material to make each specific oil. For example, to produce one 15ml bottle of lavender essential oil, it takes 30 pounds of lavender flowers. A very inexpensive bottle of lavender oil is a good indication that it isn’t from a pure source.

How to Apply/Use Oils

For best results, use three or four drops of Frankincense essential oil in a diffuser or apply one or two drops topically to the skin. It is recommended that a carrier oil is used to dilute the essential oil and to avoid potential skin irritation. A carrier oil, for example, could be sweet almond oil, grape seed oil, coconut oil, or any other oil of your choice. Put a dollop of carrier oil in your hand and add the drops of essential oil to it, then rub on your skin.

Have you Noticed This Problem?

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chemtrails and environment

The snow is finally melting, but what we find under the snow is what makes spring such a troubling time. Litter lined streets are so common now that we almost don’t pay any attention anymore.

How have we gotten to a place in this world, where blatant disrespect to the environment is so common?

Last weekend as I drove my usual route to the grocery store, I came to a stop at a stop sign and counted a total of 6 coffee cups that had been thrown out the window. As I kept driving, I was admiring the bright blue sky above me but something seemed strange about the white marks in the sky. They weren’t clouds, and it wasn’t the lines that are left behind in the sky from a passenger jet overhead. So what were the white marks in the sky? Chemtrails.

What are Chemtrails?

“Chemtrails are geo-engineered aerosols that are loaded with toxic chemicals, including but not limited to: barium, strontium 90, aluminum, cadmium, zinc, viruses and “chaff.” Chaff looks like snow but it’s actually Mylar fibers (like in fiberglass) coated with aluminum, desiccated blood cells, plastic, and paper.” (The Truth About Cancer).

The idea behind the use of chemtrails is to reduce global warming. As the chemicals that are sprayed in the air begin to disperse, they form a haze that stops some of the sun’s rays from penetrating to Earth. There is an entire field of study now called geoengineering and the goal of this profession is to alter the way Earth or the weather systems on Earth operate. Rather than working to eliminate the very causes of global warming, chemtrails are adding to the pollution and poor air quality that we are already aware are contributing to global warming.

Then, on my way home, I stopped at the coffee shop to grab a coffee and to my dismay, there was a pile of old coffee cups that had been dumped in the drive-thru lane. There was no garbage bin, so patrons had taken it upon themselves to throw their old cups on the ground to make room in their vehicles for their fresh cup of coffee. Now, more than ever, we need to be protecting our beautiful planet and making steps to eliminate trash and the disposal of harmful toxins that are affecting our ecosystems.

It is time to start doing our own part in conserving our planet.

  • Recycle everything that you possibly can.
  • Repurpose larger items before sending them to the landfill.
  • Bring your own reusable bags to the grocery store.
  • Save clean produce bags and reuse them the next time you grocery shop.
  • Participate in your local community clean-up day. 
  • Carpool to work.
  • Try to be as energy efficient as you can at home by turning off lights when you leave a room, using cold water to do your laundry and hanging clothes to dry rather than using the dryer. 
  • And finally, let’s treat our planet as though she were our best friend, because without her, we won’t have a future.

Embracing Technology: For The Good Of Your Health?

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Embracing Technology

Over 80% of the population experiences significant back or neck pain at some point in their lives. In fact, it is the second highest reason for missed work days right behind the common cold and flu.

With back and neck pain at such epidemic levels, sadly, traditional medicine still has dismal success rates with treating the more difficult cases. Many patients have been through the gauntlet of medical and alternative therapies and have still not found a lasting solution.

If you are in this position, you are definitely not alone. The problem though is not medicine itself. It is the fact that the majority of back and neck pain has a physical cause. It requires the appropriately applied physical solution.

Mechanics of Back Pain

Through injury, and as the spine begins to age, some people begin to lose space between the spinal bones. This creates damaging pressure on the discs, joints, bones, nerves and other associated structures. This pressure creates swelling or “inflammation.”

Research is showing that the presence of this inflammation is the number one predictor of pain. If pressure and inflammation are the major reasons for pain, then the solution must focus on these factors. The logical solution becomes employing effective methods of directly removing the damaging pressure (or cause of inflammation) and directly removing the inflammation itself by enhancing circulation or flushing out of the affected area.

Focus On The Cause

There was no solution that focused on both causes of pain present in difficult back and neck pain patients, so at Spine Advanced, we set out to create it by concentrating on the cause.

This solution would combine Non-Surgical Spinal Decompression to reduce the physical pressure on the damaged structures and Class 4 Laser Therapy to increase circulation, clearing inflammation and reducing pain.

This simultaneous combination of therapies perfectly addresses both major components of back and neck pain systematically. It reduces both pressure and inflammation while stimulating healing. The Spine Specialist Laser Assisted Spinal Restoration (L.A.S.R.) system was born.

Technology is Progress

Technology is greatly enhancing doctors’ capabilities in every field of medicine. This is great news and it bears in mind that doctors must work hard to keep up with advancements to offer the best care available.

For you as a patient, it also means you have many more solutions for your pain than ever before. New treatment technologies are changing the face of healthcare and even evolving in their own spaces. The lasers of 10 years ago are obsolete technology in comparison to those released in the last 3 years. In the tech heavy world we live in it isn’t surprising that advancement moves so fast.

If you feel like you’ve tried everything for your pain look towards embracing new treatment technologies and seek out doctors that offer these advancements. From laser therapy to spinal decompression to the perfect combination of both on The Spine Specialist L.A.S.R. system, technology offers a solution for many patients that thought they just might have to live with their pain. Seek out treatment technology and NO PAIN WILL BE YOUR GAIN.

_________________________

Mark Jagger Head ShotBlog by Guest Author: Dr. Mark Jagger, (H) B.A.(Kin),DC
CEO Spine Advanced
Creator of the Spine Specialist

“Dr. Mark Jagger is a leader in medical therapeutic technology innovation.  He is the CEO of Spine Advanced Inc., the manufacturer of the world’s first and only patented treatment device combining automated laser and spinal decompression, The Spine Specialist LASR Treatment Table.  Dr. Jagger is also the active Clinical Director of Spine Advanced Clinical Headquarters in Mississauga, Ontario.  He has a passion for achieving the best possible patient outcomes and a special interest in work with difficult spinal conditions previously non-responsive to other therapies.  He is the founder of Laser Enhanced Spinal Decompression (L.E.S.D.), Laser Assisted Spinal Restoration (L.A.S.R.), and Laser Assisted Meniscal Decompression (L.A.M.D.); therapies aimed at enhancing patient results through the unique combination of technologically advanced treatment methods.  He received his Bachelors Degree in Kinesiology and Health Science from York University in 1998 and his Doctor of Chiropractic degree from New York Chiropractic College in 2002.  In addition to his medical device design endeavors, he has been in private practice since 2002 managing multiple clinical facilities and treating thousands of patients per year.”

For more information, visit http://spinespecialistglobal.com/for-patients/ and http://spineadvanced.com.

Join Us on Facebook: https://www.facebook.com/spinespecialistglobal

To See A Spine Specialist Treatment Explained:  https://youtu.be/AgyNRrTGdCo

 

Baby Wearing…A Fashion Trend or a Benefit to Your Newborn?

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baby wearing

Baby wearing has long been used by our ancestors and many cultures around the world as a means to care for an infant while maintaining existing responsibilities.

After your baby is born, we need to think of the first 6 to 9 months after birth as the fourth trimester. This fourth trimester is a crucially important time for your baby’s growth and development.

The first nine months were spent in the womb, where the baby is warm, comfortable and is feeling and listening to the rhythms of the mother’s heart, breathing, voice and movement. Once the baby is born, their environment changes drastically, so baby wearing is a means to help the baby adapt to their new reality.

Research shows that skin to skin contact between a baby and its mother promotes brain development, helps the baby adapt to the outside world, promotes milk production in the mother and can help promote healthy weight gain for the infant.

Some of the benefits of baby wearing for the baby are:

  • Close contact with mom or dad promotes development
  • Provides baby with contentment and calmness
  • Creates baby attentiveness and allow for faster learning
  • The sensations and sounds the baby hears and feels while being worn reminds them of the womb experience and balances their environment (Sound of heart beat, sound of breathing, the rhythm of the mother’s walking patterns and voice)

Some of the benefits of baby wearing for mom or dad are:

  • Convenience
  • Baby bonding
  • Allows you to perform tasks while you carry your baby or to care for other children
  • Picks up on needs of baby more easily
  • Easier errands – no need for stroller
  • Easier access for breastfeeding

How to choose the right baby wearing attire

This will likely come down to the preference and comfort for the parent using the attire. Some people will prefer a sling style and others will prefer a more structured support. The style of carrier is less important than following the safety protocols of each individual carrier style.

Baby Wearing Safety Tips

  1. Ensure clear airway. Think of your baby’s airway as a straw that when pinched either slows or restricts completely its effectiveness. When your baby’s chin drops to their chest the airway is being pinched off. Ensure that the baby’s head is positioned in a slightly upward direction to allow for a clear passageway. Also, be sure to provide support to your baby’s neck and back.
  2. Check your baby carrier regularly for wear and tear and to ensure that the it will securely hold the weight of your baby.
  3. Test the baby wearing device using a weight similar to that of your baby before using with your baby. The first time you use the device with your child, use a spotter or do it over a bed or couch to ensure safety.
  4. If you have questions or concerns about baby wearing, speak to your chiropractor, midwife, or other natural health practitioner who is familiar with your family.

With Sources from:

http://www.becomingmamas.com/babywearing/

#Relationshipgoals

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relationship goals

When is the last time that you sat down with your spouse and discussed your relationship goals?

The hashtag #relationshipgoals is running rampant on social media showcasing photos of celebrity couples that people are idolizing over. Maybe the man in the picture is opening the door for his partner or a couple is working out together or maybe they are cuddled up watching a movie.

Basically these photos are a snapshot of what their reality truly is. The use of a hashtag by no means equates to the truth or reality. In some cases, I would like to imagine that their relationship is meaningful and fulfilling, but in others, unfortunately it is likely a cry for attention.

When we first enter a new relationship, things tend to be all warm and fuzzy. You are getting to know your partner and you are intrigued by their goals and desires in life. As the relationship progresses and life starts to take over, we can become less focused on our partner’s goals and needs.

We become focused on work, our social lives, children, and other commitments and we stop being as attentive or focused on healthy relationship communication. It is crucially important for any longterm relationship to re-examine the goals of each person and communicate ways in which those goals can be achieved.

We need to be our partner’s biggest fan and support system in life. Learning how you can support them in the various aspects of their life will strengthen the bond that you have with your spouse. If you have children, it will also set an incredible example of how love can be shown in so many different ways in a relationship.

My advice is to set up a regularly scheduled date with your spouse to discuss your relationship and create a safe space where both people feel that they can be open and honest about how they are feeling. This is the perfect time to discuss issues that may have arisen or it could be a time to put in place a plan for the future.

Remember that one of the keys to a successful conversation with you spouse is to listen with an open mind and heart. Refrain from being critical or judgmental if what your spouse is communicating isn’t what you are expecting or wanting to hear. Finally, ask your partner how you can help them to achieve their goals. It could be something as simple as taking on more responsibilities at home to allow your spouse to go to a weekly exercise class or it could be finding ways to save money to go on a vacation that you have both been wanting to take. 

Every conversation that you have with your spouse will and should be different. Our #relationshipgoals change as we grow and develop as people and they should never be compared to the standard that social media tries to impose upon us. Every relationship is unique and should be celebrated for the love that it brings to the world.

I Just Spent $150 on Groceries and Then Ordered Take Out

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$150 groceries

“I just bought $150 worth of groceries and then ordered takeout because I couldn’t be bothered with the hassle of deciding what to cook.”

Having just heard this from a dear friend, I am wondering, has this ever happened to you?

Don’t fall victim to ordering high calorie takeout while you have a fridge full of perfectly good food!

Planning is the key to staying on track with your chosen lifestyle of eating a diet rich in whole foods. In a world full of fast food options and busy schedules, it is easy to get distracted from eating well. I have outlined some tips and tricks to stick to help us all stick to a healthy diet.

Half the battle of making nutritious meals is having all of the ingredients stocked in your pantry or refrigerator. Before you do your weekly grocery shop, sit down and make a meal plan for the week. At the same time, create your shopping list to reflect the ingredients that you will need for your week’s meals.

Remember that flyers are your friend. Not only are flyers meant to point out the weekly sales, but they can also act as an inspiration for your meal planning. Flyers generally feature fruits and vegetables that are in season or are at least readily available and cost effective. Use the flyers to choose a star ingredient for each meal and then develop your meal plan around those star ingredients.

Leftovers are a time saver. Batch cooking is an easy way to ensure that you have leftovers on hand, so that on nights that time doesn’t allow you to be in the kitchen to prepare a meal from scratch, you have something to easily heat up and have on the table in minutes. Try making a large pot of soup, stew or chilli to have in the fridge or freezer for quick, easy meals.

Try adding the following recipe to your meal plan next week.

loaded sweet potatoes

Loaded sweet potatoes

2 large sweet potatoes
1 small sweet onion, diced
1 jalapeño pepper (remove seeds for less spice)
1 tablespoon olive oil
1 tsp garlic powder
sea salt

Guacamole Topping

1 avocado
1 roma tomato
1/4 sweet onion, diced
1 jalapeño pepper, finely chopped (optional)
sea salt
juice of one lime

Preheat oven to 375ªF. Line a baking sheet with parchment paper. Cut sweet potatoes lengthwise and then thinly slice. Dice onion and jalapeño pepper. Add sweet potatoes, onion and jalapeño pepper to a bowl. Toss with olive oil, garlic powder and sea salt to taste. Bake sweet potatoes until tender.

While sweet potatoes are baking, prepare guacamole topping. Cut avocado in half and remove the large seed. Using a spoon, scoop out the flesh of the avocado into a bowl and chop into small pieces. Dice tomato, onion and jalapeño and add to the bowl. Add a pinch of sea salt to the avocado mixture and add the juice of one lime.  Mix well.

Serve the sweet potatoes and top with guacamole.

Serve the loaded sweet potatoes with a garden salad, and a protein of your choice (free-range chicken, wild-caught cold water fish, grass fed beef). Enjoy!

Healthy Salad Dressing Recipes

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salad dressings

How is it possible that when you order a salad at many restaurants, you end up eating more fat, calories and preservatives than if you’d just ordered the hamburger?  Think salad dressing from the grocery store are any better?  No way! Most salad dressing are filled with nastiness – so let’s make our own!

But first, let’s talk about how to make a real salad as your whole meal. It’s not just a few sad pieces of romaine lettuce with some croutons anymore!

Rainbow Salad

Salads are all about colour. Throw as many colours in there as possible. Start with a huge bowl because you know it’s going to grow outta control!  To learn more about why ‘eating colour’ is so important, click here to read “Are You Eating Enough Colour?”

1/2 head of Red Leaf Lettuce
2 handfuls spinach
1/2 of red, orange and yellow peppers
15 chopped purple grapes
1/3 chopped cucumber
10 chopped cherry tomatoes
and any other colourful ingredients you like! Raspberries, strawberries, blueberries, blackberries, celery, broccoli, cauliflower and sprouts!

Chunky Mango-Avocado Dream

Into a bowl, chop…

2 roma tomatoes
1 soft, ripe mango
1 soft, ripe avocado
1/2 red onion

Add a few pinches of salt and the juice of 1/2 a lemon. Stir it up and pour over your salad. Mmm!! This recipe can also be used as a dip for your vegetables or eaten with a spoon. So delicious!

Caesar Dressing

Soak 1/3 cup raw cashews for 30 minutes
Then add to blender with…
1/4 cup water
juice from 1/2 lemon
1/2 tsp garlic powder
2 pinches salt
4 shakes pepper
1 tsp dijon mustard.

Blend and enjoy!

Raspberry Basil Drizzle

To a high speed blender, add…

1/2 cup raspberries (or strawberries)
2 pitted dates
6 leaves fresh basil
splash of water for blending

Vegan Cheesey Sauce

Soak 10 raw cashews for 10 minutes
Then add to blender with…
1 pitted date
1/2 tsp garlic powder
1/2 large red bell pepper
3 tbsp nutritional yeast (Bragg’s is a good brand – find it at Health Food Store)
6 shakes cayenne pepper (more or less if you like it spicy or not!)
pinch salt

Blend this up and pour over your salad. It’s also a delicious dip for your veggies or if you make kale chips.

Easy Fruit Dressing

To a blender, add…
1/2 cup raspberries
1/2 cup strawberries
2 pitted dates
juice of 1/2 lemon
pinch salt

Blend and pour over your rainbow salad.

Sesame Salad Dressing

To a blender, add…
1 tsp extra virgin coconut oil
1 tbsp of organic peanut or almond butter
2 tbsp hulled sesame seeds
splash water

Blend together and then add 1 tbsp of hulled sesame seeds before drizzling over your salad.