In The Kitchen

kitchen long-02

We all get tired out eating the same old thing.  It almost becomes second nature to grab the same thing and stuff it in your lunch bag.  I’ve always been told that snacking is important.  I love to snack.  I’ve been known to stuff my hand in a bag of potato chips and munch from time to time.  It isn’t real calories right, because it’s not really food?  Wrong!

The go-to choice that is always quick and easy is a protein bar, a small bag of almonds or seeds and nuts, hummus, taziki ……  Been there, done that.  I’m always on the hunt for quick, healthy, on the go nibbles when I start to get grumpy mid afternoon or just between breakfast and lunch (#hangry).  

I have to give a shout out to a Vancouver company that is making spreads and dips that are tasty, tangy and guilt free.  They are dairy and gluten free with no artificial sweeteners or preservatives. Spread’em has 4 dips; Jalepeno Cheese, Carrot, Cilantro and Beet.  I first tried the Jalepeno Cheese.  My husband looked at me very curiously as I put the dip down with some veggies and said go ahead and try the cheese dip.  A few bites later he said, hey this is really good but it’s not real cheese, is it.  Nope, it’s creamy like cheese but made with cashews.

All the dips are great for entertaining and using them on there own or as marinades.  The cilantro sunflower dip is great to mix in with stir fried vegetables and on meat.

Here are some other great snack choices to try on your own.



Slow Cooker Pumpkin Maple Butter

Courtesy of Vega



By Morgan Shupe on October 27, 2015 , categorized in Snacks

Love apple butter? Pick up your favorite fall squash and try Pumpkin Maple Butter. Swap out jam for pumpkin butter in sandwiches, on toast, or even by the spoonful.

Note: While roasted pumpkin will yield a richer butter than using canned pumpkin, you can replace the fresh pumpkin with 2 (15oz) cans of pumpkin purée.


  • 1 5 -6 lbs pumpkin, cut in half and seeded
  • Olive oil, as needed
  • ½-1 cup maple syrup
  • ½ cup apple cider
  • 1 tsp salt
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp ginger
  • ½ tsp cloves


  1. Preheat oven to 400F. Brush pumpkin with a small amount of oil and place cut side down on baking sheet. Bake for 45 minutes or until tender.
  2. Once cooled, scrape out the flesh of the pumpkin and discard the skins. Purée the mixture until smooth.
  3. Combine all remaining ingredients in the slow cooker and cook on low for 6 -8 hours or until thickened. Mixture will thicken more once cooled.
  4. Keep in refrigerator for up to 3 weeks or freezer for 6 months.

This cake holds a pretty sentimental aspect to the beginning of my baking life. Growing up I was into making muffins and cookies but when mum was diagnosed as celiac, I decided to embrace it and come up with more deliciously clean options.

This gluten-free gorgeous number was the first cake I made without flour. Over the years it has never changed, and I love making it for not only its taste but for the super awesome thoughts it gives me of the best mum in the world 🙂 PS: It’s refined sugar-free! #winning



Gluten-Free Gorgeous Carrot Cake

Courtesy of Integrative Nutrition



3 carrots, grated

1 banana, mashed

3 cups almond meal

1 tsp cinnamon

1 tsp nutmeg

1 tsp ginger powder

1/2 tsp baking powder

1/4 cup goji berries or sultanas (optional)

1/4 cup walnuts, crushed (plus extra)

3 eggs

1 tsp vanilla extract

1/4 cup organic maple syrup

1 tsp ginger powder

2 tbsp macadamia oil

250g ricotta

Zest of half a lemon


  1. Preheat oven to 170 degrees C (350 F)
  2. Combine almond meal, cinnamon, nutmeg, ginger powder and baking powder in a bowl as your dry ingredients
  3. In a separate bowl, whisk your eggs, and add the carrot, banana, vanilla extract, maple syrup, and macadamia oil.
  4. Combine the wet ingredients with the dry, then fold in the walnuts and sultanas, if using.
  5. Pour into a greased cake tin and bake for 40-50 minutes.
  6. Remove and place on a drying rack to cool, meanwhile combine the zest and ricotta.
  7. Evenly spread the ricotta over the top of the cake and top with extra walnuts.