Wednesday, February 11, 2015


Ok, so sardines are pretty much a superfood - one of the most concentrated sources of omega-3 fatty acids, full of vitamins B12 and D, as well as a very good source of phosphorus which is vital for bone health.  But lets be honest, how many of us eat them on a regular basis, and enjoy it?  That's what I thought.  Well, I am happy to announce that I have a sardine recipe that you will crave.  Once you try it, your going to ask yourself why you never thought of it before.

1 can of Atlantic sardines
1 can wild or organic salmon
homemade Omega Mayo, to taste (recipe follows)
2 organic green onions, chopped
1 organic carrot, grated 
1/4 cup lacto-fermented veggies, chopped (I used purple sauerkraut)
sea salt and pepper 
1 cup organic raw cheddar cheese, grated
5 slices organic sprouted or sourdough bread, lightly toasted

Method: Preheat oven to broil.  Drain some of the oil off the cans of fish.  Place the fish in a bowl, along with all the ingredients up to the cheese.  Mash and combine with a fork.  Season to taste with salt and pepper.  Sprinkle a bit of cheese onto each slice of bread.  Spread some of the fish salad on each top of the cheese.  Then top with the rest of the cheese.  Broil until the cheese starts to brown.  Enjoy.

If you aren't eating bread these days, this Omega Mash can be served with carrot sticks, stuffed into an avocado or red pepper, or rolled up in nori.

Don't be alarmed by the bright yellow hue of this kick ass mayonnaise.  You see, that is what something made with real eggs is supposed to look like.  Not only do eggs from pastured, organic, free range hens taste better, they are chock full of more goodies like Vitamins E, A, Omega 3's and Beta Carotene than confined factory farm eggs.  I supercharge this mayo with even more Omega 3's by adding flax and hemp oils.  A wee bit of coconut oil makes a nice thick and creamy spread too.
Most homemade mayonnaise only lasts about 2-3 days in the fridge, but this baby is lacto-fermented and so extends it to 2-3 weeks.


3 egg yolks (organic, pastured etc)
1 Tbsp organic apple cider vinegar or lemon 
(great way to use up herbal vinegars if you have them, I used Red Clover)
1/2 tsp sea salt
2 tsp local raw honey
1 tsp organic dijon mustard
1/8 cup organic hemp oil
1/8 cup organic flax oil
1/2 cup organic light olive oil
1/8 cup organic coconut oil
1/8 cup organic avocado oil
1 Tbsp organic whey liquid

Method:  Place egg yolks, apple cider vinegar, salt, honey, whey, and mustard into the base of your vitamix or food processor.  Blend on very low as you slowly drizzle in the oils.  When the mayo emulsifies, thickens and chokes the blender, it's done.  Pour into a jar and allow to sit on the counter overnight.  Refrigerate.

Tuesday, February 10, 2015


I love it when you have your cookie and eat it too.  These tasty little treats are chock full of nutrient rich hemp and chia seeds - full of protein so you won't crash and burn.  Totally nourishing, very satisfying.  What more can you ask for in a cookie?


1/2 cup organic shelled hemp seeds
1/4 cup organic unsweetened shredded coconut
1/4 cup organic chia seeds
3 organic eggs
1/2 cup organic coconut flour
1/4 cup organic coconut oil, melted
1 tsp organic ground cinnamon
1/4 tsp sea salt
1/4 cup local maple syrup or honey
1/2 cup organic chocolate chips
1/4 cup organic raisins

Method: Combine all ingredients in a bowl.  Stir well and allow to stand for 5 minutes until the coconut flour absorbs all the liquid.  Form into flattened rounds.  Bake in a preheated 350* oven for about 15 minutes.  Enjoy!

Print Recipe

Monday, February 9, 2015


We are in the thick of winter.  Deep drifts of snow encase our home, and our activities revolve around the warm, cozy fire.  Trekking out to the deep freeze in the barn, I unearthed from deep beneath piles of pork chops a package of lamb ribs from this fall's slaughter.  
Soups are a regular feature on our dinner table these days.  Warming and comforting, soups almost seem necessary for surviving the long winter.  They are also a great way for using up those challenging cuts of meat and frozen packages of summer's bounty.

SCOTCH BROTH with Winter Roots, Barley & Lamb's Quarters

Grass Fed Lamb - 
either leftover from a roast or any bits and bobs you having around
1 organic leek or 2 onions, chopped
2 sticks organic celery, chopped
2 organic carrots, chopped
organic avocado oil or butter
1 small rutabaga, peeled and chopped
1 organic potato, peeled and chopped
1/2 cups organic pearl barley, rinsed
1-2 cups cooked wild lamb's quarters or spinach, chopped
3 litres organic bone broth ( I used chicken)
sea salt and pepper

Method:  If meat isn't already cooked, preheat oven to 350*.  Place lamb in a pan and sprinkle with sea salt and pepper.  Roast in oven for about an hour.  Remove from oven, allow to cool.  Remove meat from bones, reserving bones to use in soup.
Saute the leek or onion, carrots, and celery in the oil until softened.  Add the stock and bones.  Simmer on low for about 30-45 minutes.   Remove the bones and then add the rutabaga, potato, barley and lamb's quarters,  and simmer gently for about an hour.  Season to taste with salt and pepper. Enjoy.