A Daily Consumption

Have you had your shot today? We do ask this question a lot, we know!

It’s our way to encourage you to make healthy, informed choices when it comes to your daily consumption of #extravirginoliveoil.

“The role of olive oil in disease prevention…” published in April 2015, in PubMED, is “a focus on the recent epidemiological evidence from cohort studies and dietary intervention trials.”

It may sound a bit “sciency”, but the findings are important …”research has shown that a regular consumption of olive oil is associated with increased longevity”… then again we ask, have you had your shot today? Want to read more? ABSTRACT: Consumption of olive oil within the Mediterranean diet has been long known to have many health benefits. However, only over the last decade has epidemiological research confirmed its protective role against developing several chronic diseases. The objective of this review was to give an overview of the state of art epidemiological evidence concerning the relationship between olive oil and key public health outcomes including mortality, CVD, diabetes, metabolic syndrome (MetS), obesity and cancer, with a particular focus on recent results from cohort studies and dietary intervention trials.

Read more…

Holy Moly Guacamole

Guacamole is a great dip to use with Quinoa Crispbread or Kale Chips. We also love to keep this healthy side to add to salads or dinner. You can make ahead and keep sealed and refrigerated for 2-3 days. Tip: Once you have finished preparing, place the pit in the storage bowl to help keep the dip from browning.

  • 2 small ripe avocados, peeled and diced
  • Juice of 1 lime
  • 1 garlic clove, minced
  • 1/2 small jalapeno pepper, seeded and minced (this is optional, if you like the heat)
  • 4 cherry tomatoes, remove seeds and finely chopped (also optional)
  • 2 tablespoons (30ml) finely chopped fresh cilantro
  • 1/2 teaspoon (2ml) sea salt
  • 1 teaspoon (5ml) freshly ground pepper
  1. Mash the avocados with a fork in a medium glass bowl
  2. Add the jalapeno pepper, cilantro, salt and pepper and continue mashing with fork until well combined.

Feel free to top with fresh red onion slices, diced tomato and parsley.


Give your body a boost!

Don’t forget your shot of extra virgin olive oil before you hit the gym!  Give your body a boost of energy and support those strong muscles!

An overall balanced diet combined with healthy exercise is key to supporting good health. Olive oil may support this goal by promoting a healthy inflammation response to exercise. The miracle of olive oil amazingly contains powerful anti-oxidants that promote healthy cells internally and externally.

An interesting read from Sports Dietitians Australia talks about the essential healthy fats and why they are good for us. 

Recent research shows a growing range of health benefits relevant to athletes. These include positive effects on:

Learn more.

Homemade Hummus

Having homemade healthy snacks on hand is easy to do, and will help keep you focused on your health goals. We love this heart healthy hummus, smooth and garlicky. For a variation on flavour, stir in some olive tapenade. Serve with Kale Chips or Brown Rice crackers or veggies!

  • 1 (19 ounce/540 ml) can of organic chickpeas, drained (reserve the liquid) and rinsed
  • 2 garlic cloves, coarsely chopped
  • 1 tablespoon (15ml) tahini (sesame seed butter)
  • 1 teaspoon (5ml) dried parsley
  • 1 teaspoon (5ml) paprika
  • 1/2 teaspoon (2ml) sea salt
  • 1 teaspoon (5ml) freshly ground pepper
  • Juice of 1 small lemon
  • 1/4 cup (60ml) extra virgin olive oil, we recommend Laconian Legacy, (we love the rich lemony flavour)
  1. In a food processor, combine the chickpeas, garlic, tahini, lemon juice, parsley, paprika, salt and pepper. Pulse until combined
  2. With the processor running, slowly add the olive oil through the feed tube, continually pulsing until the mixture is smooth. If after a couple of minute the hummus is still chunky, add some of the reserved chickpea liquid and process until smooth.
  3. If serving right away, garnish with paprika and fresh parsley

Kale Chips

We do, we do!!!! And if you don’t agree, well perhaps you haven’t tried them. So here it is, SIMPLE KALE CHIPS ready in 20 mins! Tap our bio for the recipe!

Yeild: 2 to 4 Servings

These are a great substitute for potato chips.

  • 1 Bunch of Kale
  • 1 tablespoon (15ml) extra virgin olive oil, we recommend Drop of Life Organic 
  • 1 teaspoon (5ml) sea salt
  1. Preheat oven to 375deg F (190deg C).
  2. Remove stems from the kale
  3. Wash and dry the leaves and tear into bite-sized pieces
  4. Drizzle leaves with olive oil and sea salt. Toss to coat leaves thoroughly
  5. Line a baking sheet with parchment paper and place kale on top
  6. Bake in oven for 10-15 minutes, until edges are brown, but not burnt.

Serve as is or try them with homemade Hummus or Guacamole


Roasting Vegetables

Pick up your favourite veggies today and plan on oven roasting them in olive oil and a bit of seasoning. Roasted vegetables are great to add into your Power Bowl lunches or to top off a salad! Did you know that olive oil that are high in phenolic content are super healthy? In fact olive oil is the best choice for cooking, it contains healthy monounsaturated fats and it actually helps to release the nutrients in foods and improves our bodies ability to absorb all the goodness! This article “How Eating Fat Can Save Your Life” is a MUST READ! Follow our bio link for more!

Tips for the Weekend

The weekend is the perfect time to prepare a menu for the upcoming week. Get a jumpstart on your week with healthy tips:

🐓Plan to roast an organic chicken – it’s perfect to have on hand to add proteins to your lunch.

🥚Boil some eggs – another great source of protein

🥗Prep power lunch bowls

🍇Stock up on Fruits for the week or make some homemade healthy snacks!

Prepping ahead can be a real time saver and a sure way to help keep you on track, so you can reach your optimal wellness goals! Be sure to always use the healthiest in “fats” for all of your cooking!

Balsamic Chicken Salad with Lemon Quinoa.

Make for dinner tonight or divide up into 4 mason jars and layer with chicken and quinoa on the bottom, feta on top. Seal and refrigerate. Now you’ve got a ready made lunch for your busy week! Keep dressing aside and pour over just before eating.

Recipe from Author: Karina – Cafe Delites

Ingredients Lemon Quinoa:

  • 1/2 cup dry quinoa
  • 1 cup organic vegetable or chicken stock 
  • Pinch of sea salt to season
  • Juice of 1/2 a lemon


  • 6 boneless chicken thigh or breast fillets , trimmed of fat (choose organic)
  • 1 tablespoon olive oil
  • 2 tablespoons balsamic vinegar
  • Juice of 1/2 a lemon
  • 1 teaspoon vegetable stock
  • 1 clove garlic , crushed


  • 6 cups (200g | 7oz) mixed greens lettuce, washed
  • 200 g | 7oz grape tomatoes , halved
  • 1/2 medium red onion , thinly sliced
  • 100 g | 3.5oz pitted kalamata olives
  • 50 g | 1.7oz reduced fat Feta cheese
  • 1/2 cup  chopped parsley


  • 2 tablespoons olive oil
  • 2 teaspoons balsamic vinegar

For Lemon Quinoa:

  1. In a small saucepan, combine quinoa, stock and salt together. Bring to the boil; reduce heat to gentle simmer, cover with a lid and cook for 15 minutes or until broth has absorbed and quinoa is soft. Remove from heat and set aside while still covered and allow to steam. After about 2 minutes, fluff with a fork. Allow to cool slightly and add the lemon juice.

For Chicken:

  1. Add the chicken fillets in a large skillet or nonstick pan with the olive oil, balsamic vinegar, lemon juice, stock and garlic. Saute the chicken until crispy and golden on both sides, and cooked through. Remove from heat; allow to cool slightly, and slice into 1-inch strips.

For Dressing:

  1. Combine all dressing ingredients in a small bowl and whisk until mixed through.

For Salad:

  1. Combine the lettuce, tomatoes, onion, olives, Feta and parsley together in a large salad bowl. Top with chicken slices and quinoa, and drizzle with the dressing. OR
  2. Divide into 4 mason jars and keep sealed in the refrigerator and you’ve got a super healthy lunches for the week. Start the layers with chicken and quinoa on the bottom, and work your way up with the remaining ingredients. Add dressing and toss when ready to serve. Lemon wedges are nice too!

Everything is better…

Research shows that foods rich in healthy monounsaturated fats, and polyphenol content like superior extra virgin olive oils, are good for you in so many ways. Finally we can move away from boring, fat free, steamed vegetables and cook with good taste!

A Bit about Olive Oil Science

This article published in Food Chemistry , December 2015, showed that vegetables prepared with extra virgin olive oil with naturally occurring polyphenols (antioxidant and anti-inflammatory compounds found in plants) enhance the release of the nutrients of the vegetables. Two important compounds found in olive oil are antioxidants, identified as Oleacien and the anti-inflammatories, Oleacanthal help fight the damaging effects of free radicals and inflammation in your body’s cells and tissues, thus helping to protect you against the development of many of todays chronic diseases, such as heart disease, Alzheimer’s disease, and cancer.

Let’s keep in mind that these findings improve the health protective benefits when combined with eating a plant based diet, like the Mediterranean Diet. Incorporating a generous dose of extra virgin olive oil, in addition to a diet with grains, vegetables, fruits, legumes, herbs, nuts, and seafood, creates a healthy balance. The PREDIMED Study found that with an increase of 10 grams per day of EVOO in the diets of people who followed a Mediterranean diet saw a 10% reduction in risk of cardiovascular events. That is good news for our heart health!

With the new category of “high phenolic” extra virgin olive oil on the rise, we now have EVOOs that are Beyond Organic and Beyond Extra Virgin! Very few producers practice an early harvest of the unripe green olive and use minimal processing practices, in order to retain and protect the phenolic compounds. And they are rich in heart-healthy monounsaturated fats. No wonder that EVOO has been linked with many health bonuses, including reducing the risk of cardiovascular disease, slowing the aging process of our DNA, improving the management of type 2 diabetes, and even breast cancer prevention.

Cooking Vegetables with EVOO

Start with the real deal! Choose one of our premium extra virgin olive oils!

Add great flavour with extra virgin olive oil and add fresh herbs, when available, to your veggies, at put your food to work by increasing the health protective benefits available by consuming the plentiful natural superfoods.

  • In a wok or skillet place your prepared veggies, like leafy greens, broccoli, cauliflower, green beans, or carrots, peppers, zucchini, onion asparagus and drizzle with 1 tablespoon olive oil and a twist of lemon juice. Add a pinch of spices and herbs, and sauté on medium heat until just crisp-tender.
  • Preheat oven to 400deg F. Line a glass baking dish with prepare vegetables, Brussels sprouts, beets, squash, or sweet potatoes—drizzle on about 1 tablespoon of extra virgin olive oil. Add freshly minced garlic and herbs, and a pinch of sea salt and black pepper and roast at golden and tender.
  • Simply drizzle 1 tablespoon over a bowl filled with with freshly chopped greens, such as romaine, spinach, kale, chard, and toss . If you like, add a splash balsamic vinegar and a pinch of sea salt and freshly ground black pepper for extra flavour.

Sleepless in…

Have you suffered through long waking wee hours of the night, tossing and turning, unable to get a good nights sleep? Do you throw back the covers and open windows in the dead of winter? Well yes, fresh cool air at night is awesome for sleeping, but the hot sweats? You could do without, right?Do not despair, hope is out there! The HeartMD Institute talks about Night Sweats-Are They A Good Thing?