Black Beans, Capers, and Indian Coconut Cauliflower

My Black Beans, Capers, and Indian Coconut Cauliflower

1/2 head cauliflower cut in bite sized pieces
1/2 pound of fresh green beans
start sauteing the cauliflower with 1/4 cup water in the frying pan then do the same with the green beans,
in the meantime gather for bean sauce:
2 cloves crushed garlic black bean sauce
1/2 teaspoon capers
1 teaspoon maple syrup
then gather either a premade indian butter sauce or curry powder or paste and add 1/2 can coconut milk
quickly simmer 1 can tomato paste, 1 teaspoon curry powder, 1 teaspoon turneric, 1/4 teaspoon chili flakes, 1/2 teaspoon powdered cumin, add 1/2 can coconut milk simmer to mix warm.
Pour over cauliflower and your done !! for more information click here

The Secret to 15 minute meals

Everyone keeps asking me how I make 15 minute meals and the secret really is, these 2 steps.

1. Wash your veggies before you allow them into the refrigerator.

I have found that if I am in a hurry after shopping, and I put them in the fridge without washing, I tend to never get around to washing them and then after a long day of work, I open the fridge and figure I dont have time to start washing veggies so then make a faster unhealthy food choice.
So even if I have to leave the veggies on the counter all night and wash them the next day and then put them in the fridge it is better than ending up not using them for a week and possibly throwing them into the compost rather than eating them.

So the rule is they are not allowed in the fridge until washed.

2. Put them into the cello bags with the tips of the veggies standing up towards you, open at the top, in your veggie drawer or crisper in the fridge, so that you can simply grab the top of the vegetable, and slice off what you need without taking the whole bag of veggies out of the fridge.

I have found that if I leave the tops open I save 5- 10 minutes by not having to take out 3 or 4 bags of veggies, putting them on the counter, trying to undo twist ties to take the veggies out, then chopping them on a cutting board, putting back into the bags and doing that with each bag and putting it all back into the fridge.

Some might say you lose nutrients by leaving the bag open, but I have found most official “vegetable bags” have holes in them for breathing, so they need to breathe anyway,
and also if they are easily accessible every time I open the veggie drawer,
I tend to use more of them more often, so they tips dont have a chance to dry out.

So try it !
I find I save about ten minutes per meal and you might find that you eat more veggies more often !!

Here is my you tube video showing you how to do the veggie prep

Life Food

LIFE FOOD – Food for Life

It isn’t about being perfect, its about better choices of foods that may affect your health. LifeFood Coaching – Learn how to easily and deliciously minimize negative impacts from the foods you love.

For $85.00 per week you receive one on one coaching for 30 days about how to easily incorporate a healthier eating lifestyle into your life.

I generally work about 12-14 hours a day on the computer, and because of my background in Nutrition, Herbs, Natural Health and healing, I know pretty much how to eat healthy 🙂  I just don’t have much time to cook or prepare meals.

So I have developed a way of preparing most of our meals very quickly with the least amount of effort containing the most amount of nutrients.

Most of these recipes take 15 minutes to prepare, 20140717_162259

Some of the recipes are ones that you can put into the oven and go back to work for an hour then come back and dinner is ready.

Most of the recipes are simple, quick, easy, fast, and mostly gluten free and vegetarian.20140308_17255920140706_16254820140702_174759

The key to being able to create a meal in 15 minutes is doing 30 minutes of prep once a week.

Your prep work is very simple – when you return home from grocery shopping with your bags full of fresh vegetables and fruits –  YOU MUST – before you put them into the fridge.


Wash them and put them into veggie bags or containers that you can simply reach into and grab a handful of each, and throw them into a stir fry or salad or other quick meal.

Don’t waste time taking each bag of veggies out and putting them on the counter and taking out of the bag and chopping… then having to put everything back later.

You want to just line the bags up in the fridge crisper drawer open a bit at the top, so that you can simply grab a handful of what you need.  Or better yet, do what I do :) bring your knife and cut a piece of the veggie from the bag directly. Just make sure you save time leaving them in the fridge so you don’t waste time taking everything out, then putting it all back in !

The problem with most of us is that if the veggies or salad ingredients are not washed and ready for eating.. you will open the fridge look at them and think I don’t have time to start washing veggies … and you will make something else that is fast…and probably not as healthy… so even though you may lose a few nutrients in the veggies by washing.. or even cutting.. at least you will be eating them while they are fresher and more full of vitamins and minerals than deciding you don’t have time and leaving them in the fridge for yet another day or as many of us do… leaving them until we have to throw them into the compost.


Ingredients for Life Food

 Foods for Life

 Foods , beverages and supplements containing the most nutritional value and benefits for a healthy body; in order of most beneficial, in case you can only afford to purchase a few, the first ones on each list are the ones you will get the most energy, healing and overall benefits from.

Organic Vegetables of All Kinds

Cruciferous vegetables- broccoli, cauliflower, kale, swiss chard, celery, carrots, squash (all varieties) onions, garlic, ginger, mushrooms, peppers,

Organic fruits

avocados, tomatoes, lemons, limes, purple or blue berries.

Variety of organic nuts and seeds

almonds, pecans, walnuts, pumpkins seeds, sunflower seeds, sesame seeds, hemp seeds, pine nuts, cashews, hazelnuts.


Filtered water (not distilled or Reverse osmosis)

Herbal Teas (we can discuss your individual needs)

Organic Fair trade coffee ( if you drink it)

pure organic fair trade cocoa

  • Flavors and condiments
  • Raw apple cider vinegar, maple syrup, Ginger, horseradish, garlic,
  • Supplements
  • Ginger powder, Gogi or wolfberries,  powdered kelp or seaweeds, slippery elm powder


For a list of foods I recommend – Please email me for information about my 30 day Life Coaching program, where I teach you all I know about Healthy eating and my 15 minute meals !

For Brands and products that are Gluten free, Dairy free and meat free Click Here


Glycemic Index

The Glycemic Index (GI) measures how quickly our bodies convert food into sugar. The lower the number, the less impact a food has on our blood sugar.
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. By definition, glucose is given a value of 100 – and in the charts below, you’ll find the values for anything from cereals, bread, vegetables, to fruits.
Glycemic Index:
55 or less = Low (good)
56-69 = Medium
70 or higher = High (bad)

Low GI Fruits

Many fruits have a low GI value, which makes them good choices for keeping your blood sugar levels under control and maintaining optimal health. For example, cherries, apples, pears, peaches, grapefruit, plums, grapes, kiwifruits, oranges, strawberries and prunes all have a GI below 55, which makes them good options for a low glycemic index diet.

Medium GI Fruits

Mangoes, bananas, raisins, papaya, figs and pineapple have a medium GI value, which ranges between 56 and 69. Although these fruits do not produce a sharp rise in your blood sugar levels like a high GI food would, their influence over your blood sugar levels is significantly higher compared to low GI fruits.

High GI Fruits

Watermelon has a GI of 80 and dates have a GI of 103, making them high GI fruits. Eating these fruits, especially in large quantities, can cause your blood sugar levels to rise quickly. High GI foods should be consumed in moderation only.

Low GI Vegetables

Most vegetables have a low GI, with only a few exceptions. If you are aiming to lower your dietary GI, you can include an abundance of vegetables such as carrots, eggplants, tomatoes, onions, mushrooms, broccoli, cauliflower, lettuce, green beans, bell peppers, summer squash and cabbage. These vegetables will help you keep your blood sugar levels more stable.

Medium GI Vegetables

Beetroot is one of the only vegetables with a medium GI value of 64. It can be part of a healthy and balanced low glycemic index diet if eaten in moderation.

High GI Vegetables

Pumpkins and parsnips have a high GI, which is above 70. All potatoes, whether they are baked, mashed or fried, also have a high GI value. Eating high GI vegetables can result in a sharp increase in your blood sugar levels.

Here is a good article on what the GI is in fruits and vegetables…/379508-the-glycemic-index-tab…/

Cupping for Colds/Flu

It’s that season where a lot of patients are coming in with colds and coughs and flus, oh my!
One of the best and my favorite techniques to get you cleared up quickly is cupping. This will loosen up all that congestion and phlegm in your chest causing you to expectorate it.
It’s okay, good, and part of the healing process if you’re coughing out a lot of sputum for the next day or so after cupping. Within 48 hours you should feel loads better.

Computerized Regulation Thermography – CRT

Computerized Regulation Thermography – CRT

How healthy are your organs?

Computerized Regulation Thermography (CRT) is a painless, non-invasive and safe way to analyze skin temperature changes that can indicate underlying issues in your internal organs.

Computerized Regulation Thermography takes 119 skin temperature measurements. The results are analyzed to detect issues involving your liver, gall bladder, pancreas, intestine, lymphatic system, heart, and kidneys. CRT is also used to indicate:
Causes of inflammation
Food sensitivities
Correlation between dental health and disease
Hidden infection or inflammation of the breasts, thyroid, ovaries, uterus, and intestines

Read more

Iridology – How it can Help

At the Clinic, I will be doing Iridology and health assessments, as well as Nutritional Consultations, or what I like to call “LifeFoods”.

Iridology reveals your bodies individual genetic traits. The body has its own healing wisdom, given the opportunity.
We all inherit certain combinations of physical traits. Diet and lifestyle have a great impact on some people, but why are some people able to get away with abusing their bodies?

Which mental and emotional aspects significantly affect our physical health?

Read more…