When this cheery, surprise greeting came from my daughter, Clare, and my grandson, Matthew (pictured above) I knew it was time to get on with the writing of the second part of an editorial that started with the story of the closing of my business: Good Bye, 296.

HEALTH COACH is five years old. As well as being a comprehensive guide for a healthy lifestyle, HEALTH COACH is a research project that began in 1993 with the recording of data about the basic health habits and health complications of my clients. Twenty five years and more than 20,000 people later, this project has given me profound insight into the health issues, and the ideas, language, and beliefs about health here in Canada, and I question all of it. 

The HEALTH COACH project is not about beliefs. It is about the physiology of health; the structural and functional knowledge of our bodies; identifying the needs and habits necessary for structural integrity, and healthy physiological function.

You can read more about that here: Behind The Scenes


Shares with you the most important and valuable discoveries about health here at HEALTH COACH.

click for expanded view

I question the popular attitudes about health here in North America. The prevalent and pervasive notions have many believing that health is a difficult burden; that it is easier to have unhealthy habits; and being disease-free is largely out of our control. This has led to a conflicted relationship with our health that is supported by the promotion of unhealthy temptations at every turn, by a popular culture of de-valuing health, a ritualized language of denigration, a legacy of physical taboos, a tradition that has never embraced a foundation of basic health habits, a medical system focused on critical care and disease, and government and corporations taking advantage of your ignorance. Until science can create a synthetic human body, or a pill to make you healthy; you are responsible for your health. HEALTH COACH

I am alarmed by what I see here in North America. I identify the unhealthy western lifestyle as the largest and most dangerous health experiment in human history - and I would say that we are clearly getting the results of this experiment. If we want to continue on this unhealthy course, we will need to develop increasingly complex, and invasive medical, and pharmaceutical treatments.

Studies show that most North Americans think health means weight loss, or physical fitness. When health is the goal, rather than weight loss or an increase in body size, better choices are made; the health benefits are more comprehensive and sustainable, and include: beauty, weight loss, muscle development, and healthy aging.

Here in North America, healthcare is defined and commonly understood to mean the treatment of disease. It would be more accurate to define health care as behaviour and choices that create, support, promote, and increase health.

I suggest that there is no need to choose one over the other; you can have both health-promoting health care and the treatment of disease by medical care; but it is important to recognize that they are two very different things, with very different results.

Building a bridge between the worlds of health, science, and medicine is also a goal here at HEALTH COACH. I look forward to the day when health is not considered the alternative.

WHO 2011 Report on Disease In Canada 
In its 2011 report on disease in Canada, the World Health Organization concludes that 89% of deaths are from noncommunicable disease like heart disease, stroke, cancer, diabetes, and chronic respiratory diseases, 15% are premature (under the age of 60), and 80% are preventable. The world average of deaths from noncommunicable disease is 63%. Canadian rates are almost 30% higher. This epidemic of chronic, inflammatory disease is directly related to high blood pressure, cholesterol, blood sugar levels, and body mass. These numbers have increased since this study.

In Canada, in 2013, 29.3 billion dollars (an increase of more than 5 billion dollars since 2011) were spent on prescription drugs. 36% of Canadians take two or more prescription drugs, among the highest of the 11 other OECD countries surveyed. 

The World Health Organization defines health as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.

click to enlarge

The human body is an ecosystem of complimentary, co-dependent, and cooperative systems, functioning together to maintain health and designed to heal itself. Neglect of basic health habits leads to physical deterioration, malfunction, a cascade effect of health complications, and finally, to disease.

I see that important health decisions are often made based on information that is misleading, and critical action is taken, based on faulty decision-making. At the first sign of health complications, the few, or singular health habits are the first to be questioned and halted.

Good health choices start with an understanding of the body. What is it made of? How does it work? What does it need to be healthy and to function naturally? 

Understanding what your body needs to be healthy will help you make informed choices when considering health trends. This puts the power of your health in your hands. 

Common Sense Needs a PhD
Perhaps common sense belongs to simpler times when there existed fewer threats to our health. Now, there are compromises to our health from food production, environment, medical care, chronic stress, and lifestyle changes. 

Scientific developments in technology and medicine present us with increasingly complex choices. It is difficult for patients and policy makers to understand the choices and to make informed decisions. This removes the power of your health from your control.



How To Identify A Health Trend
During my 38 year career as a health professional, I have seen the same health trends come and go, be renamed and rebranded, and come and go again, several times. 

Along with the characteristics of popularity (just because everyone is doing it does not mean it is a wise choice), brevity (in the big picture, it is short-lived), and acceleration (a quick fix), the defining feature of a health trend is its goal

While the goal of basic health habits is the creation and support of health, the purpose of a health trend is focused on a specific result such as weight loss, detoxification, or physical fitness. Health trends are temporary measures for achieving a limited outcome, while basic health habits are essential, sustainable, and fundamental for the health of all humans. 

When health is the goal, rather than weight loss or an increase in body size, better choices are made, the health benefits are more comprehensive and sustainable, and include beauty, weight management, muscle development, and healthy aging.

HEALTH COACH Basic Health Habits is a comprehensive, sustainable system for the creation and maintenance of health and to reduce the risk of disease; they are essential and fundamental for the health of all humans.

1. Sleep
2. Digestive Health and Nutrition
3. Hydration
4. Physical Activity
5. Positive Mental Attitude
6. Breathing
7. Sweating
8. Sunshine
9. Rest and Relaxation
10. Meditation - Prayer
11. Hygiene personal, home, social, public, occupational, professional, medical, commercial, animal, and environmental
12. Life Skills 
emotional intelligence, communication, conflict resolution, practical skills, responsibility, character, integrity, critical thinking, love and compassion, social skills, social responsibility, personal development and more ...
13. Nature We need a healthy environment to be healthy and disease-free.

All basic health habits are learned behaviours
The younger the age that we learn these habits, the more likely they are to be our dependable, and default system, especially in response to unexpected demands and unplanned stress.

We have a social responsibility to be healthy.
This is especially true in a social system of medicare, like we have here in Canada. Doing nothing to care for your health is neglectful; cultivating unhealthy habits is self-abusive.


The ultimate goal at HEALTH COACH is to challenge and transform your ideas about health, and to prove that health is easy, profoundly rewarding. Health does not require a sacrifice of pleasure or satisfaction. 
Let me also reassure you that it is not necessary to sacrifice your health for pleasure.     HEALTH COACH

The New Moderation
In regard to unhealthy habits, HEALTH COACH recommends moderation, gradual reduction, and finally, elimination. An increase of healthy habits is the most effective way to achieve this. 

When you understand what your body needs to be healthy and to function optimally; and when you make informed choices based on this knowledge and understanding; this can give you a relationship with your health and power of your habits that is more effective than self control. 

Develop a new relationship with your health that is based on knowledge, understanding, and effective choices.

Health is a deliberate, conscious choice. That is the only way it works. First, it must be valued, and then it has to be made a priority. 

Most of the obstacles in our way to changing a habit, are phantoms of fear, created by a lack of knowledge, understanding, and experience. The difficulty with changing habit, if you lack experience, is the difficulty of appreciating the rewards of health during the decision-making phase. With experience, you will discover that being healthy is more attractive and more fulfilling. The healthier you become, the more you will be motivated by and able to include these certain rewards to influence and inspire your choices. As your health improves, you will discover that your resolve and capabilities will also flourish.

Please visit HEALTH COACH RESEARCH RESULTS 2014: With A Practical Guide For Healthy Habits:

  • Healthy habits and unhealthy habits, work the same way, with some distinctions.
  • Healthy habits are not harder than unhealthy habits.
  • It takes less time to be healthy than it does to become unhealthy.

Apple Fennel Salad
1 apple, sliced thin (approximately 1/8th-inch thick)
2 fennel bulbs, sliced very thin (I used a mandoline)
1/2 c walnuts
Macadamia Cheese

Toss the sliced apples and fennel in vinaigrette. Place on plate alternating apple slice and fennel. Top with macadamia cheese, walnuts and ground pepper.

1/4 cup olive oil
2 T maple syrup
1/2 lemon, juiced
1 T diced shallot
Himalayan salt and pepper to taste

Mix all ingredients except diced shallot in blender. Blend until emulsified. Stir in shallots. Put in glass bowl and set aside.

Macadamia Cheese
1 c macadamia nuts, soaked overnight, rinsed
1 T olive oil
2 T lemon juice
1 T agave or liquid sweetener of choice
1 t nutritional yeast
2 T fennel leaves, finely diced
Himalayan salt and pepper, to taste

Process all ingredients in food processor until well blended. You will have to scrape down the sides occasionally. Serves 4  Rawmazing


There are five causes of disease:
1. Congenital
2. Infection or Contamination
3. Neglect of Basic Health Habits
4. Physical Injury
5. Permanent alteration by pharmaceutical drug use or surgery 

Our body is equipped to maintain health and designed to heal itself. Regarding our personal health care, our primary behaviour should involve the support of these natural functions with the practice of personal hygiene and basic health habits.

As long as we are made of flesh and blood, we are bound by natural laws. If your present system of healthcare is not built on a foundation of understanding and support of the natural functions of your body, then it is a faulty system. 

If your body has been altered permanently by surgery or medication, this will affect the intrinsic ability of your body to maintain health and to heal itself.

Only vital force can successfully combat disease.
Law of Disease - T.H. Hawes, F.L.C.S.P. (Phys).

Fire Cider Tonic


  • Apples are an anti-oxidant-rich, high-fibre, nutrient-dense food with vitamins: A, B6, C, E, K,  riboflavin; and minerals: magnesium, calcium, and iron.
  • Apples are beneficial for hemorrhoids, rheumatism, asthma, diabetes, Alzheimers, and anemia.
  • Apples lower bad cholesterol. 
  • Apples help eyesight, dental health, brain, and immune system function, bone, kidney, and liver health.
  • An apple is a more potent and effective energy boost than caffeine.


Happy Birthday, HEALTH COACH - Clare Isaak
Crow with apples - Paul Biddle
The No. 5 - Neil Stevens
An Apple A Day - Izzy Matthews
The Story of the Apple Star - HEALTH COACH
Pill - Kim Laurenti of Herman Marie @ ETSY
Three Apples - Aran Goyoaga
Four Apples - HEALTH COACH
Apple Tree - Andrey Bobir
Illustrated Apple - Oana Befort

Apple - Tjalf Sparnaay

Alfresco Summer Picnic Menu

Bare feet, cool floors, whitewashed walls, open windows, morning dew, sprinkler sounds, fresh flowers, shaded porches, cut-grass scent, outdoor meals, frosty glasses, cold lemonade, aqua blue swimming pools, hot skin, lounge chairs, coconut oil, sun showers, chirping crickets, glowing stars, mosquito netting, cool sheets. 
Just another day in paradise. 

Recipes With Super Nutrients That Promote Immune System Health, Sun Tolerance, and Happiness
The food that you eat can be healing; can prevent disease; boost your immune system health and function; support the natural detoxification functions of your body; increase your sun tolerance, and stabilize and elevate your mood.

These foods have many shared qualities. They are predominantly fresh, whole, organic plant foods with generous amounts of antioxidant, disease-fighting nutrients, and they are all anti-inflammatory, high fibre,  and acid-alkaline pH balanced foods.

Eat A Colourful Rainbow of Vegetables and Fruit

It is equally important to reduce and eliminate refined, processed, non-organic foods, unhealthy fats, and sugars. It is also beneficial to have a healthy balance of whole grain and non-GM dairy foods.

These recipes make food that is easy to pack, transport, and eat - perfect for picnics in the fresh air and sunshine. 

Food In A Jar

Niçoise Terrine This single-serving version of Salade Niçoise is the perfect picnic or work-lunch fare, becoming even more flavorful in transit. Just layer high-quality ingredients such as roasted red and yellow peppers, fresh vegetables, white beans, olives, artichokes, and olive oil-packed tuna and anchovies and fresh herbs in an airtight jar, and drizzle with olive oil, garlic and lemon juice vinaigrette.  
From Martha Stewart Food

click to enlarge

You can make any kind of a salad in a jar such as a slaw, bean or fruit salad, or fruit, yogurt and granola parfaits.  

Pickled Vegetables
1 t coriander seeds
1 t mustard seeds

1/2 t cumin seeds
2 c cider vinegar
5 medium garlic cloves, peeled and lightly smashed
Three 1/4-inch thick slices peeled fresh ginger
One half small yellow sweet onion, peeled and thinly sliced
1/2 c cane sugar
2 T Kosher salt
1 t black peppercorns
1/2 t ground turmeric
1/4 t red pepper flakes
One small head cauliflower, cut into 1 1/2 to 2-inch florets
4 medium carrots, peeled and sliced into lengthwise 4-inch pieces
1 small red bell pepper, cored & seeded & cut into strips

Add the coriander, mustard and cumin seeds to a medium saucepan. Toast the seeds over medium heat, swirling the pan around until the seeds are fragrant and slightly browned, about 2 minutes. Add the vinegar, garlic, ginger, onion, sugar, salt, peppercorns, turmeric, red pepper flakes and 1 cup water to the toasted spices. Bring to a boil.

Pack the cauliflower, carrots and bell pepper in a 2-quart jar or bowl. Pour the hot liquid over the vegetables. Let cool to room temperature, and then cover and refrigerate for at least 2 days before tasting. The veggies will keep for up to two weeks in the refrigerator.
Yield: About 5 cups pickled vegetables
From Recipe Girl

Simple Cherry Crisp in Jars
3 c fresh cherry pie filling
1/2 c all-purpose flour
1/2 c rolled oats
1/3 c packed demerara brown sugar
1/4 c butter, melted

Preheat oven to 350 degrees

Evenly divide cherry pie filling between 4 individual oven-safe ramekins or jars.

In a medium bowl, combine, flour, rolled oats, brown sugar and butter and mix until thoroughly combined.

Evenly distribute the crumble topping on top of each individual servings.

Bake in preheated oven for 20-25 minutes.

Serve warm or at room temperature. Make these cherry crisps extra special by topping each serving with a scoop of vanilla ice cream.
Yield: 4 servings
From My Baking Addiction

Olive Oil, Lemon & Sea Salt Sundaes
1 pint vanilla ice cream (or yogurt)
2 T extra virgin olive oil
zest from 1 organic lemon
1/4 t coarse, flakey sea salt

Place one scoop of ice cream in the bottom of a jar, or ice cream dish. Tamp down the ice cream gently with a cocktail muddler or the back of a spoon. Drizzle 1/2 teaspoon olive oil on top. Add a few pinches lemon zest and a tiny pinch of salt. Repeat these layers two more times. Serve immediately, or freeze until ready to serve.
Yield: 4 Servings
From The Kitchn

Rolls and Wraps

Cucumber and Avocado Summer Rolls with Mustard Soy Sauce
Juice from 1/2 lime
2 T rice bran or canola oil
1 T rice vinegar
1/2 t Dijon mustard
1/2 t soy sauce
1 t brown sugar
2 Haas avocados
20 rice paper rounds, 6 or 8 inches in diameter
10 green lettuce leaves
Leaves from 1 bunch fresh basil
Leaves from 1 bunch fresh mint
2 carrots, coarsely shredded
1/2 English cucumber, cut into thin strips

In a small bowl, stir together the lime juice, oil, vinegar, mustard, soy sauce and brown sugar until the sugar dissolves; set aside. 

Halve, pit and peel the avocados, and then cut them into 1/2-inch dice. 

Place a wide, shallow bowl of warm water on a work surface. Lay a clean kitchen towel next to the bowl. Dip 1 rice paper round into the water for a few seconds to soften, then lay it flat on the towel. Dip a second round into the water and lay it directly on top of the first one. Using another towel, pat the top of the rice paper dry. 

Center a lettuce leaf on top of the stacked rice papers. Starting about one-third in from the edge closest to you, arrange a few of the basil and mint leaves in a line across the lettuce. Top with a small row each of the carrot, cucumber and avocado; be careful not to overstuff the roll. Lift the bottom edge of the rice paper up and over the filling and then roll once to form a tight cylinder. Fold in the sides of the rice paper and continue to roll the paper and filling into a tight cylinder. Set aside, seam side down. Repeat with the remaining rice paper and filling ingredients to make 10 rolls. 

Cut each roll in half crosswise and arrange, cut side up, on a platter. Place the sauce alongside for dipping and serve immediately. 
Yield: 20 rolls
From Williams Sonoma

Arugula, Apple and Chickpea Salad Wraps

Two big handfuls arugula, washed and dried
1/2 apple, diced
1/2 c canned garbanzo beans, rinsed
1 hard-boiled egg, diced
2-4 ounces hard Gouda cheese, cut into bite-sized pieces
1 T extra-virgin olive oil
1/2-1 T balsamic vinegar
kosher salt
black pepper
2 - 12-inch high fiber whole grain tortillas

Combine all the salad ingredients in a mixing bowl. Whisk together the oil and balsamic vinegar with a pinch of salt and pepper. Sprinkle this over the salad and gently toss to coat all the ingredients. Taste a few leaves to check for seasoning and add more salt and pepper as desired. Lay the tortilla out on a piece of parchment paper. Pile about half the salad greens down the center of one of the tortillas. Fold the side-flaps inward and then roll the tortilla up like a burrito, tucking the greens inward and compressing them as you go. Honestly, the more greens you can coerce into your roll, the better.
Yield: 2 salad wraps
From The Kitchn

Mexican Lettuce Wraps
2 t chili powder
1/4 t garlic powder
1/4 t onion powder
1/4 t dried oregano
1 + 1/2 t ground cumin
1 t sea salt
1 T lime juice
2 T water
14 oz. can of chickpeas, drained and rinsed
One head of Bibb lettuce, leaves removed and washed 
1 c shredded carrots 
1 c jicama, julienned 
1 c of your favourite prepared salsa (or strawberry avocado salsa would be excellent) 
1 c guacamole 
1 can sliced olives, drained 
1 c shredded cabbage

Preheat oven to 375 degrees. In a large bowl, combine chili powder, garlic powder, onion powder, oregano, cumin, salt, lime juice and water.  Add chickpeas and marinate for at least 30 minutes or overnight.  Place chickpeas on a baking sheet that has been sprayed with cooking spray. Bake for 20-30 minutes, stirring once during cooking, until chickpeas are slightly crispy.  Prepare lettuce leaves and rest of trimmings and place in small bowls.
Serves 2-4 
From Peas and Thank You


Mini and Hand Held Pies

Chicken and Kale Hand Pies
2 T all-purpose flour, plus more for rolling
1 T unsalted butter
1 leek (white and light-green parts only), halved lengthwise, cut crosswise 1/4 inch thick, and rinsed well
1 small bunch kale, tough stems removed, coarsely chopped
1 t fresh thyme leaves
Coarse salt and ground pepper
1 c chicken broth
1 c cooked chicken, torn into bite-size pieces
1 large egg, lightly beaten

1 1/4 c whole grain all-purpose flour
1 c grated cheddar cheese
1/2 t coarse salt
1/2 c (1 stick) cold unsalted butter, cut into 1/2-inch pieces
1/4 c ice water

In a food processor, pulse flour and salt to combine. 

Add butter; pulse until mixture resembles coarse meal, with a few pea-size pieces of butter remaining. 

Sprinkle with 2 tablespoons ice water; pulse until dough is crumbly but holds together when squeezed (if necessary, add up to 2 tablespoons more water, 1 tablespoon at a time). 

Form dough into a 1-inch-thick rectangle, wrap tightly in plastic, and refrigerate until firm, 1 hour (or up to 3 days).

Preheat oven to 350 degrees. Divide dough in half. On a floured sheet of parchment paper, roll out one half to a 14-inch round. With a knife or biscuit cutter, cut out six 4 1/4-inch circles (re-rolling dough once if necessary) and transfer, on parchment, to a baking sheet. Repeat with remaining dough, cutting out six (larger) 4 1/2-inch rounds. Chill rounds on sheet until ready to use.

In a large skillet, melt butter over medium-high. Add leek and cook, stirring, until soft, 3 minutes. Add kale and thyme, season with salt and pepper, and cook until kale wilts, 3 minutes. Sprinkle flour over mixture and stir to combine. Add broth and bring to a boil. Cook, stirring often, until mixture thickens, 2 minutes. Transfer to a medium bowl, season with salt and pepper, and stir in chicken. Let cool slightly.

Place a heaping 1/4 cup chicken mixture on each of the smaller dough rounds, leaving a 1/2-inch border. Brush edges with egg and top with larger dough rounds; using fingers, press edges firmly to seal. Cut a small vent in each pie. Bake until browned and crisp, 30 minutes, rotating sheet halfway through. Let cool slightly on sheets on a wire rack. Serve warm or at room temperature.
Yield: 6 Pies 
From Delish


Spinach Cheese Calzones

Spinach Mixture
325g spinach, chopped
1 small onion, diced
¼ t salt
¼ t pepper
Freshly grated nutmeg
100g extra firm tofu, grated
100g low fat mozzarella, grated
1 c ricotta (or cottage) cheese
1 egg

Whole Wheat Pizza Dough Recipe
Preheat oven to 500F

In a non-stick skillet, cook onion, salt and pepper over medium heat until translucent. Lower heat, add spinach and stir until spinach is completely wilted, about 1 minute. Turn off the heat and set aside.

In a mixing bowl, add cottage cheese, tofu, mozzarella, egg and nutmeg and mix until well combined.

Remove excess liquid from spinach and fold into cheese mixture. Mix until well combined. Set aside.

Divide dough ball in 2 equal pieces and roll or stretch each piece into a 6-8 inch disc. I like to use cornmeal when rolling and stretching my dough as it tends to get trapped into the dough and adds a nice little crunch.

Mound half of the spinach mixture on the center of each of the discs. Flatten it just a bit with a spoon, bringing the mixture more towards one side of the disc.

Fold the dough back onto itself and press lightly on the calzone to form a half moon.

Fold the edges, twice if possible, to seal in the filling.

Transfer to a pizza pan or cookie sheet and cook in the oven for 15-20 minutes, until the crust turns crispy, nice and golden brown.
Yield: 2 Calzones
From The Healthy Foodie 

Homemade Cherry Pie Filling
5 to 6 c fresh pitted cherries, about 2 1/2 - 3 pounds
1/2 cup water
2 T fresh lemon juice
2/3 c granulated sugar
4 T cornstarch
1/4 t almond extract

In a saucepan over medium heat, combine cherries, water, lemon juice, sugar and cornstarch. Bring to a boil; reduce heat to low and cook, stirring frequently, for about 10 minutes. Stir in almond extract. Cool slightly before using.

Whole Wheat Pastry
1 1/4 c whole wheat pastry flour
1/8 t salt
7 T very cold butter

Mix flour with salt in a medium bowl or food processor. Add cold butter and cut in using a pastry blender, or pulse in food processor. Add 2 to 3 tablespoons ice water, 1/2 tablespoon at a time, until dough forms into a ball. Gather up and pat into a disc. If possible, cover and refrigerate dough for 30 minutes before rolling out. When ready to use, roll dough out on a lightly floured surface into a 10-inch circle. Gently fold into quarters using a little flour as needed to prevent sticking. Place dough in pie plate and carefully unfold, fitting loosely and then pressing into place. Trim the edges and crimp for a decorative crust.  
Yield: 12 Mini Pies
From My Baking Addiction


 Vegetable and Bean Cakes

Sweet Potato Cakes with Sour Cream and Chipotle Black Bean Salsa

Sweet Potato Cakes
2 pounds sweet potatoes, peeled and chopped into large chunks
½ c all-purpose flour
1 t salt
½ t freshly ground black pepper
5 green onions, both white and green parts, finely chopped
4-6 T extra virgin olive oil
4-6 T butter

Steam the sweet potato chunks for 15-20 minutes until completely tender, and then transfer to a colander and allow to drain until dry. 

Once very dry, place sweet potato chunks in a large mixing bowl and mash with a potato masher to break up chunks. Add flour and finely chopped green onions, and mix with your hands to form a smooth batter. Using your hands here is best so that it doesn’t become over mixed. In a food processor, the sweet potato mixture could quickly become gummy. Taste for seasoning and add more salt and pepper if needed. Once the mixture is smooth, and the flour and green onions are mixed in, you’re ready to fry. Note: the mixture should be sticky but not wet, so more flour may be needed.

In a non-stick skillet, heat two tablespoons extra virgin olive oil and two tablespoons butter over medium-high heat. Form round, flat cakes from about two tablespoons of batter per cake, and fry four or five at a time for three minutes per side until golden. Transfer finished cakes to a paper towel-lined baking sheet to drain and cool. Add more oil and butter to pan between batches as needed, and continue frying a few cakes at a time until all are ready for their toppings.
Yield: 34 small cakes
From Lisa is Cooking

Chipotle Black Bean Salsa
1 16 oz. can black beans, rinsed and drained
1-2 chipotles in adobo, finely chopped
1 small, yellow bell pepper, small diced
¼ c finely minced red onion
¼ c cilantro leaves, chopped
Juice of 1 lime
¼ t salt

Combine all salsa ingredients, starting with one chipotle, in a small bowl and stir to combine. Taste for chipotle heat and add more if desired, and taste for seasoning and add more salt if needed. Salsa can be made in advance and stored in the refrigerator.

Black Bean Cakes
2-15-ounce cans black beans, rinsed well
6 green onions, finely chopped
1/2 c finely chopped seeded red bell pepper
1/4 c chopped fresh cilantro
2 large garlic cloves, minced
1 1/2 t minced seeded jalapeño chili
2 t ground cumin
2 large eggs
2 t + 1 c corn flour
1/4 cup corn (optional)
1 peeled carrot, chopped fine (optional)

Place drained beans in large bowl. Using hand masher, mash beans coarsely. Mix in green onions, bell pepper, cilantro, garlic, jalapeño and cumin & other vegetables, if using. Season to taste with salt and pepper. Mix in egg and 2 tablespoons of corn flour (Masa Harina)

Place remaining 1 cup cornflour in small dish. Using your hands, make little balls out of the bean mixture. Flatten to 1 1/2" discs or balls. Dip and roll in the cornflour mixture. Repeat with remaining bean mixture and cornflour.

Heat 3 tablespoons vegetable oil in heavy large skillet over medium heat. Working in batches, fry bean cakes until firm and crisp, adding more oil as needed, about 3 minutes per side. Drain bean cakes on paper towels. Transfer to platter. Serve warm with salsa or guacamole and garnish with cilantro.

Yield: 16 Cakes
From Stacey Snacks

Watermelon Slushies with Coconut Water

Watermelon has high amounts of the antioxidant lycopene and it is very detoxifying. For this recipe, always use seeded, organic watermelons. 

To make, freeze three cups of watermelon chunks overnight and blend with 2-1/2 cups of coconut water. 
From Kimberly Snyder

Herb, Vegetable and Fruit- Infused Water and Tea

Herbs contain large amounts of the super nutrients that support your body's natural detoxification functions, promote immune system health, sun tolerance and happiness.
Black and Green Tea contain potent antioxidant phytochemicals. 

Experiment with different flavour combinations of fresh herbs, vegetables and fruit, muddling the fresh ingredients together and adding water or brewed tea that has been cooled.  
Photo From The Yummy Life

The Super Nutrients That Promote Sun Tolerance, Immune System Health, and Happiness
Antioxidants are anti-carcinogenic, anti-inflammatory, and anti-aging phytochemicals in plant foods that give fruits and vegetables their brilliant variety of colours. Antioxidants protect all cells against oxygen free radicals that can cause DNA damage and inflammatory disease. Beans and legumes are rich in disease-fighting antioxidants.

Lycopene is a carotenoid antioxidant that gives watermelon and tomatoes their red colour; the lycopene is more potent when the tomatoes are cooked.

Lutein is found in vegetables and fruit, egg yolks and dark  leafy greens and herbs.

Zeaxanthin is a carotenoid which gives vegetables and fruits their yellow and orange colour such as carrots, peppers and squash.

Astaxanthin is the superstar of the carotenoids pigments that give flamingoes their brilliant colour as a result of eating shrimp and krill. This disease preventative antioxidant multiplies the benefits of Vitamin C and E, lowers LDL cholesterol, and is a powerful scavenger of oxygen free radicals that are created by ultra violet radiation (UVB). Astaxathin is derived from chlorella and spirulina algaes, krill, shrimp and wild salmon. Synthetic astaxathin is given to farm fish and is made from petrochemicals.

Beta Carotene converts to Vitamin A and is available in leafy greens, sweet potatoes, herbs, and carrots.


Selenium is a trace mineral that increases the potency of Vitamins C and E and is found in high amounts in brazil nuts. RDA 55 micrograms.
Polyphenols are botanical antioxidants found in black and green tea, herbs, leafy greens, cocoa, dark chocolate and wine.
Vitamin C is an antioxidant and boosts the immune system, aids collagen production and health (protein structure of skin) and is found in vegetables especially broccoli and brussel sprouts, citrus fruits, papaya and strawberries. 
Vitamin E promotes immune system and heart health, protects against oxygen free radicals, helps to heal the skin, and is anti-inflammatory. It is found in cold-pressed oils especially wheat germ oil, seeds, nuts and oily fish.

Omega 3 Essential Fatty Acids are essential nutrients that must be obtained from our food and are anti-inflammatory. They inhibit the development of cancer including melanoma, protect the cardiovascular system and the brain, elevate mood, and protect against oxygen free radicals. They are found in cold water, fatty fish, fish oils, chia and flax seeds and algae. Recommended supplements: Barlean's Omega Swirl and Rainbow Light Omega with Astaxanthin.