Bring home the herbs!

Fresh herbs love olive oil!

Typically, we Canadians reach for butter to roll our corn in or slather onto potatoes and vegetables.

If you are looking for healthier solutions, try replacing butter with high phenolic EVOO, a superfood and the most healthiest when it comes to monounsaturated fatty acids.

We love these Herb Bombs @freeyourfork, they add delicious flavour to your meals, they’re easy to do and a perfect solution for preserving your herbs for the winter ahead.

Herb Bomb Recipes

Did someone say Smoothie?!

Who doesn’t love fast, simple ways of getting more fruits and vegetables into their daily diet? WE DO! WE DO!
Try this Green Breakfast Smoothie, it’s dairy free and full of cancer fighting ingredients and can bring a boost to your day!

Start with –  1 tbsp of High Phenolic EVOO
3 cups water
1 frozen banana
1 cup frozen strawberries
1/2 cup frozen or fresh pomegranate arils
1 inch fresh ginger
4 cups fresh greens; kale, spinach or collards (or all 3)
10 leaves fresh mint
2 tbsp cocoa powder
2 tbsp flax meal
1/2 cup Frozen broccoli florets
Juice of 1 Lime


Simple And Tasty Olive Oil Pasta

Need an easy pasta recipe?

Tasty and simple.


• 1 pound spaghetti • 2 tablespoons salt • 1/4 cup extra virgin olive oil • 8 garlic cloves minced • 1/2 teaspoon red pepper flakes • 2 teaspoons lemon juice • 3 tablespoons finely chopped fresh parsley


First bring a large pot of water to a boil and add 2 tablespoons of salt to the water. Add the pasta in and cook according to the package. Heat the olive oil in a small saucepan over low heat for a minute or two. Add in the garlic and red pepper flakes and stir for 1-2 minutes. Remove from heat. Drain your pasta and put it in a large mixing bowl. Pour the olive mixture, lemon juice and parsley. Toss the pasta until it is coated evenly. Serve & Enjoy!

Breakfast is always a great time for Olive Oil!

Most often olive oil is used at the lunch hour over salads or reserved until dinner and used for marinades and sauteeing. However, since olive oil is the healthiest monounsaturated fatty acid, it is wise to use it with all meals and replace butter or margarin with olive oil!

So, when it comes to breakfast, how can you incorporate olive oil into your daily regime? It’s easy!

One simple way it to take a tablespoon each morning on an empty stomach, either on its own or with some lemon.

When it comes to eggs, you can fry them in olive oil, like Pamako Monovarietal for a deliciously peppery flavour, or drizzle over a hard boiled egg and add a dash of pepper.

Tip: Keep some hard boiled eggs in the fridge, ready to go for a quick easy snack, or to add to your lunch.

Having homemade granola on hand is also great for an easy go to breakfast or for a satistfying mid-morning healthy snack!

Follow this link for the full recipe.


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.


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


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!

Salmon Avocado Salad

This Salmon, Walnut and Avocado salad really is ‘mood food’. Delicious, easy to prepare and food as medicine. Why is it so good? Each and every ingredient contributes vitamins, minerals, proteins and good oils that support optimal brain and neurological functioning. All in a flavour combination that tastes delicious!

Salmon, Walnut and Avocado Salad


1 pound salmon fillet

3 tablespoons extra virgin olive oil, divided

Salt and pepper

1/2 cup dry white wine

2 cloves garlic, crushed

1/4 cup grapefruit juice

1 tablespoon honey

1 tablespoon minced fresh basil

4 cups mixed salad greens

4 cups baby arugula leaves

1 avocado pitted and thinly sliced

1 cup fresh blackberries

1/2 cup coarsely chopped walnuts, toasted


Wash salmon and pat dry. Heat 1 tablespoon olive oil in a medium skillet; place salmon, skin side up, in pan and sear for 1 minute. Turn fillet over; sprinkle with salt and pepper. Add white wine and garlic to pan; cover and poach until salmon is cooked through, 6–10 minutes.

While salmon is poaching, combine remaining 2 tablespoons olive oil, grapefruit juice, honey, and basil in a small bowl. Whisk to mix well, and season with salt and pepper. Combine salad greens and arugula in a large bowl and toss with just enough dressing to lightly coat leaves.

Divide salad among four plates. Top each with 1/4 of the cooked salmon. Arrange avocado slices and blackberries on top of each salad. Sprinkle with walnuts and drizzle lightly with additional dressing. Serve immediately.

Cauliflower Wild Rice Soup (vegan, gluten free)


Each serving contains vegetables (so many vegetables!), whole grains (wild rice) and healthy fats (coconut milk).  Creamy cauliflower soup with chunks of carrot, celery and wild rice. This recipe requires 1 small pot, 2 large pots and a high-speed blender or food processor. 

Prep Time 20 minsCook Time1 hr Total Time1 hr 20 mins

Servings: 6 Author: Melissa Boufounos @ocnutrition


  • 1 cup uncooked wild rice
  • 1 head cauliflower Chopped into florets
  • 2 cups mushroom broth You can use any vegetable broth
  • 2 cups water
  • 2 Tbsp olive oil
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 3 celery stalks, diced
  • 3 cloves garlic, peeled and minced
  • 0.5 tsp dried thyme
  • 0.5 tsp dried rosemary
  • 1.5 tsp sea salt
  • black pepper, to taste
  • 1 400 ml can coconut milk, lite


  • Cook the wild rice according to package instructions. When it’s ready, set it aside. 
  • While the rice is cooking, bring a large pot of water to boil. Add the cauliflower florets and boil until fork tender, about 10 minutes. When it’s ready, drain the water and set the cauliflower aside. 
  • While the cauliflower boils, heat olive oil in a large pot over medium heat. Add the carrot, celery, onion, rosemary and thyme and sauté until the vegetables begin to soften. Stir occasionally. Add garlic and continue to sauté until garlic softens, about 1 minute.  
  • Add the mushroom broth and water to the pot, increase the heat and bring to a boil. Once boiling, reduce heat to low, cover the pot and simmer for 10 minutes. 
  • While the soup is simmering, add the cooked cauliflower to a high speed blender or food processor. Add the full can of coconut milk to the blender along with the salt. Blend until completely smooth and creamy. 
  • Add the creamed cauliflower and cooked wild rice to the simmering soup pot. Stir until everything is well mixed. Increase heat to medium and simmer for an additional 5 minutes. 
  • Season with more salt and pepper as desired. Serve warm. 

I’d love to know how you like this cauliflower wild rice soup if you decide to make it. Please leave your comments on this post or email us at