Kimchi Cauliflower “Fried Rice”

by Susan Fryer

Kimchi Cauliflower Rice

Finding ways to use Kimchi in meals has always been a challenge for me.  This recipe has been adapted from the Autumn 2016 Issue.

Kimchi Fried "Rice"
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4 people
4 people
Kimchi Fried "Rice"
Print Recipe
4 people
4 people
  • 1 medium head of cauliflower
  • 1 tbsp olive oil
  • 2 tbsp tamari sauce
  • 1 cup kimchi
  • 1 cup frozen peas
  • 4 rashers bacon
  • 2 large eggs beaten
  • 1 green onion finely chopped, optional
  • 2 tbsp sesame seeds optional
  • 1/2 cup pineapple chunks optional
Servings: people
  1. Chop up cauliflower into smaller bits and blitz up in food processor until it forms rice like pieces
  2. Cook bacon until crispy
  3. Heat oil in large skillet then add cauliflower rice
  4. Add tamari sauce and mix to combine
  5. Add peas and kimchi and heat through
  6. Add beaten eggs and stir through to cook
  7. Chop bacon into bits and stir into rice
  8. Top with a combination of green onion, sesame seeds or pineapple or all three. Enjoy!
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Peanut Butter Bars

by Susan Fryer


I’m trying to find healthy snacks for Sam to eat so he doesn’t turn to overly processed foods so readily available to students these days.

I thought a granola bar would be a great option, high fiber, healthy ingredients, easily portable.

Instead I ended up making these bars.  They are still healthy, containing no chemicals or high fructose corn syrup, contain few ingredients most of which I have on hand in my pantry and takes a few minutes to put together.  As a bonus they’re much more appealing to a teenager because I can pass it off as a chocolate bar.  Win win for me.

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Puppy Woes

by Susan Fryer


On Christmas day, my dear Mozzie decided it was a good idea to chase a squirrel down the hill in our back yard, and in the process tore his ACL on his left hind leg.  From that moment on my life has been one big puppy medical procedure.

On the leg itself I had to ice the wound to keep the swelling down, then I had to apply heat, which he greatly protested. Then I had to do two weeks of physio with the leg, bending and stretching, all the while he’d give me a sideways glare.

Two weeks to the day of the first surgery he tore his ACL on his right hind leg.  The Vet did warn us of the possibility but he only gave a 25%.  In hindsight, knowing our dog he should have given a higher percentage.

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Puppy Pill Cookies

by Susan Fryer

puppy pill cookies

Getting my dog to take his pills has been a challenge.  But I’ve come up with a way that’s easy.  He doesn’t suspect a thing.

Since my dog is not able to eat any wheat products, it makes him incredibly itchy, I had to find a wheat free cookie, which was not very easy to find.  I’ve adapted this recipe from Lexi’s Clean Kitchen.

The cookie dough is softer than I would have liked, so making dog biscuit shapes was out of the question, but I wanted to make my own pot like and sandwich like shapes.

Puppy Pill Cookies
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4 dozen little cookies
4 dozen little cookies
Puppy Pill Cookies
Print Recipe
4 dozen little cookies
4 dozen little cookies
  • 1 1/2 cup coconut flour
  • 1 cup almond flour
  • 1 cup pumpkin seed flour
  • 4 eggs preferably organic or free range
  • 1/2 c coconut oil melted
  • 1 large sweet potato baked, peeled and chopped
  • 1/2 cup peanut butter no extra ingredients added
Servings: dozen little cookies
  1. Preheat oven to 350 degrees F
  2. Combine all ingredients together and mix well.
  3. Make shapes by rolling into ball and then pressing flat with your palms to make sandwich or by forming around your finger or thumb to make the pots.
  4. Place cookies on cookie sheet lined with either parchment or a silipat mat.
  5. Bake for 15 minutes until just starting to brown.
  6. Cool on a wire rack then feed to your waiting puppy.
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Super Seedy Bread

By Susan Fryer

gluten free bread

For Christmas I received Jamie Oliver cookbook Everyday Superfood.

What a gem this book is.  Like all other Jamie Oliver cookbooks, this one has great colourful photos, easy to follow instructions, and even thought the recipes are considered healthy there is still an element of fun and whimsy to them.  There are wonderfully tasty recipes,  loads of information on superfoods, and you all know how much I adore superfoods.  So this cookbook, in my opinion, has it all.

The first recipe I made from the book was the Super-Food Protein Loaf, wheat-free, gluten free and tasty.  As I try different recipes from the book, I’ll try to post them here as well.

Check out the recipe here.

Super Seedy Bread

by Susan Fryer

seedy bread

Adapted from Jamie Oliver’s Super-Food Protein Loaf on page 68 of Everyday Superfoods

For a Gluten Free bread this is surprisingly light and airy.  It slices easily and makes great toast.  Perfect topped with a nut butter or hummus.

Super Seedy Bread
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1 loaf
1 loaf
Super Seedy Bread
Print Recipe
1 loaf
1 loaf
  • 1 tbsp yeast
  • 4 tbsp olive oil
  • 1 1/2 cup luke warm water
  • 1/2 tsp sea salt
  • 1 cup chickpea flour
  • 3/4 cup almond flour
  • 1/4 cup flax seeds
  • 2 tbsp each of chia seeds, hemp hearts, sunflower seeds, sesame seeds
  • 1 tsp dried oregano
  • 4 large eggs
Servings: loaf
  1. Preheat oven to 350 degrees
  2. Line a greased loaf pan with parchment
  3. To the lukewarm water add yeast, olive oil and sea salt. Stir and set aside to get bubbly. About 5 minutes
  4. Combine flours, seeds and oregano. Make a well in the flour, crack eggs in and stir to combine
  5. Add yeast mixture to flour mixture and mix until well combined
  6. Pour into prepared pan. Bake in oven for 45 - 50 minutes or until golden on top.
  7. Let cool for 20 minutes before removing from pan. Slice and enjoy!!
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Lemon Water


by Susan Fryer

With the start of the new year, I’d thought I’d start detailing my daily routine and why I do the things that I do.

What – Warm water with lemon

Typically I’ll use a 1/4 lemon wedge per 500 ml or 16 ounce of warmed filtered water.

When – First thing in the morning

For the best benefit it’s best to have it first thing in the morning on an empty stomach

Why – Most importantly, lemon juice removes toxins from the body mostly from the liver.

If the idea of a week long detox makes you shutter, like it does me, drinking warm water with lemon every morning will in essence do the same thing and it’s much easier on your system.

Having fresh, preferably organic lemons every day will increase your immune system, which will help in warding off colds.

With most of our diets being less than stellar having warm lemon water helps making our bodies more alkaline and less acidic.  As someone who has popped my fair share of Tums, having a more alkaline body is so worthwhile.

Keeping our bodies in an alkaline balance, keeping our immune system functioning and keeping our livers happy, helps to ward off disease.

If lemon juice first thing in the morning is totally not appealing to you, a teaspoon of unpasteurized honey or maple syrup can be added for a bit of sweetness.  If you want a bit more of a kick add a pinch of cayenne pepper. Cayenne pepper stimulates the circulation system which in winter helps to keep you warm.

Stress Busters

by Susan Fryer


Holiday seasons bring about a greater amount of stress in our lives.  We spend more money than we’d like, we don’t eat as well as we should, we burn the midnight oil; all these things contribute to our stress levels rising to dangerous unhealthy levels.

I thought I’d compile a list of stress busters that I find useful.

Number 1 is meditating. There are many books on the subject but my favourite is

Get Some Headspace  by Andy Puddicombe

Andy Puddicombe, a former monk, writes about trying to get people to take 10 minutes out of their day to sit in the here and now.  His technique is simple to learn, but highly effective.

An app I use on my phone for meditating is Insight Timer.


This has a large range of guided meditations in varying lengths of time on a wide variety of topics.  If Guided meditation is not your thing there is a timer which uses a brass bowl or a wooden block as a beginning and end signal.  You can set the timer for as short or as long as you’d like.

Colour Therapy is all the rage in stress management

For my birthday this year my mother-in-law got me a colouring book and some pencil crayons.  I can’t tell you how often I’ve used it since.  It’s very therapeutic.  My only word of caution is get good quality pencil crayons.  There is nothing more frustrating than having your pencils constantly breaking on you.

If you’d rather use your phone, there’s an app for that.

ColorTherapy is the app that I use.





If time management stresses you out, Eat That Frog by Brian Tracy is a great book and a quick read.

The number one app I use for organization is Evernote.

Evernote is the one place where I keep all of my notes organize all of my files and I even have all of my serial numbers and household inventory held in this one location.

If you need a place to start with time management and to do lists, I suggest trying Habitica.

Habitica is a fun, free, habit building and productivity app that treats your real life like a game, to motivate you and help you achieve your goals to become healthy, hard-working, and happy.

The one blog post which is my go to for all things stress relieving is Zen Habits.  This site by Leo Babauta is a great resource for building positive habits and managing stress is an easy way.  The first place you should go is to his article The Joy of Letting Go of Stress.

If you would rather read a book, his Zen Habits, handbook for life is all about finding simplicity in the daily chaos of our lives.

I hope these little items will help alleviate your levels of stress.  I would love to hear what you use in your daily life to keep your stress at bay.

Gift Giving

by Susan Fryer


Trying to find a unique gift for the holidays?

I’ve decided to assemble a list of great companies that deliver wonderful boxes of goodies right to your door.

First up is Vegan Cuts

Vegan Cuts

They have two options for you, a snack box and a beauty box.

The Snack Box usually has from 7 to 10 snacks containing everything from vegan jerky to teas to gluten free crackers and cereals.

The Beauty Box has from 4 to 7 cruelty-free cosmetic and skin care products.

The prices are around $20.00 per month plus delivery (free if you live in the US),  If you have a hard to buy for vegan in your life this is the perfect gift for them.


Next is Keto Krate


If you know someone who follows a ketogenic diet (High Fat, Moderate Protein and Low Carb), the diet recommended for those with Epilepsy or Migraines, then this box is for you.

Inside the snack box are 6 to 8 keto-friendly treats.

The cost for the crate is $35.00 per month plus shipping and currently they only ship within the US.  It may be a bit pricey but, I highly recommend this service though.

If you have a truly hard to buy for person and money is no object then is the place to look.

Quarterly sends out a box to you (you guessed it) quarterly with items handpicked from a wide variety of individuals, celebrities, scientists, hobbyist, chefs.  No matter what the interests are of the person you are buying for, you’ll find that wonderfully unique gift through Quarterly. All you do is pick the curator of the box and they send you the goodies.  The cost is $100.00 per box and the cost of shipping ranges from 6 to 20 dollars depending on the weight of the box and where you’re located.


If healthy living is what you’re looking for, try to find a Community Shared Agriculture (CSA) delivery service in your area.  The one we use here in Toronto is Mama Earth Organics.

Organic Food Delivery Toronto

We get a box of fresh organic fruits and vegetables delivered once every other week.  The cost of the service ranges from $30.00 to $60.00 depending on the size of the box.

Here is a photo of what was inside one of my recent boxes and as you can see the quality is phenomenal.

mama earth box

Lastly, NatureBox is a snack delivery system.

3 or 5 snacks are delivered either weekly, bi-weekly, or monthly right to your door, “all with zero artificial nonsense and high-quality ingredients you can trust”.  How fun is that.

Even with that hard to please person on your gift buying list, there should be something in this list that will make them happy.

Pink Himalayan Salt

by Susan Fryer

Salt is not evil.  We all need salt in our diets.  Salt helps control our fluid balance.  Salt helps our muscles and nerves work properly.  Because too much salt has been linked with high blood pressure, we as a society have begun to avoid salt at all costs.
That perception needs to change as many are becoming deficient in salt.  This deficiency is wreaking havoc with the way our systems function.
How do we get more salt you ask?
Well, using table salt with abandon is not the way.
Basic table salt contains 40% sodium and 60% chlorine.  Seems innocent, right?
Wrong.  It’s actually 97.5% sodium chloride and 2.5% chemicals like moisture absorbents, and laboratory produce iodine. When salt is dried at over 1,200 F, the excessive heat alters the natural chemical structure of the salt.
The salt that lies in our regular salt shaker or the salt that comes sprinkled over our takeout fries is doing much more harm than good.  Regular table salt strips water and minerals from our bodies, helping us to become more dehydrated than we already are.
How do we get more salt in our diets and avoid table salt at the same time?  Actually it’s very easy.
Himalayan salt is the answer.  Himalayan salt is known as a full spectrum salt. There are no added chemicals or heating involved in bringing Himalayan salt to our tables.  The easiest way to tell if you’re getting a full spectrum salt is by looking at the colour.  If it’s pink or has a yellow tinge to it, that’s a good sign.  If it’s white, the salt has been stripped of the many beneficial nutrients and has been turned into a bad chemical.
The other, more important reason why Himalayan salt is vastly superior to regular table salt or even sea salt is because there are 84 trace minerals, electrolytes, and elements in the salt that we need in our own bodies to help us function properly.  Elements like Magnesium, Oxygen, Hydrogen, Nitrogen, Fluoride, Potassium, Calcium, Zinc and Bromine to name only a few.
What do those added elements mean to us?
Here is a list of what consuming Himalayan salt daily can do for us
  1. Increase hydration in the body
  2. Help reduce the signs of aging
  3. Create an electrolyte balance
  4. Promote healthy pH balance cells
  5. Increase absorption of food particles through your intestinal tract
  6. Promote proper metabolism functions
  7. Support respiratory health
  8. Promote sinus health
  9. Lower your blood pressure
  10. Prevent muscle cramps
  11. Improve circulation
  12. Promote bone strength
  13. Naturally promote sleep
  14. Support libido
  15. Reduce or eliminate duration of migraines
Himalayan salt helps prevent so many health concerns, that we normally need prescription pills to help out with.  What would happen if we had started with Himalayan salt to begin with?  Sprinkling a bit of extra Himalayan salt on our fries, in our salads and soups, is so much easier and better for us than popping a few pills.  The side effects of salt are almost nil compared to the long list of the side effects of the majority of prescription medications.  Wouldn’t we all be happier?
Chime in on your thoughts on the benefits of Himalayan salt.