Smoothie Bowls!


Smoothie bowls!  How hipster!  I’ve been seeing these pop up quite often over the past year or so in online blogs and in raw vegan restaurants.  I thought I better get into the trend and try one out!

No need to be scared….smoothie bowls are just a smoothie…in a bowl…with some toppings.

I don’t know where you live but where I live it’s been HOT!  I’ve not been in the mood for oatmeal the past few weeks…it’s definitely smoothie time.  Have fun, experiment and get in the kitchen!


1. Take your favourite smoothie recipe.  Blend it up and pour it into a bowl.

2. Top it with more of your smoothie ingredients or different ones entirely.

Toppings like:

Seeds (hemp, flax, chia, sunflower or pumpkin)

Nuts (walnut, toasted pecans, cashews or a drizzle of almond butter)

Fresh berries

Sliced banana or other fruit

Dried berries (goji, dates, cranberry)


Raw buckwheat groats or quick oats





Homemade Cashew Milk

Homemade Cashew Milk

I don’t digest milk very well.  It’s a sad reality that I’ve discovered over the past year.  My husband doesn’t tolerate it very well either but we’re able to happily enjoy lower lactose products like cheese.  Milk alternatives?  Well in theory they are a fantastic idea and a great source of calcium and vitamin D!  The reality for me is that they don’t taste very good.  I’ve tried soy, almond, coconut, hemp and rice milk without ever really enjoying it.

Food for me, needs to be enjoyed!  Take the enjoyment out of food and nutrition suffers – Ellyn Satter.  True words.

Fortunately there is a wonderful little nut called a cashew.


Cashews, aside from being a nutritional powerhouse full of wonderful fats, vitamins and minerals, when blended up tend to taste deliciously creamy like dairy!  It’s a staple ingredient in raw and vegan cooking.  I have enjoyed making my own cashew cream…..especially over steamed kale (my favourite!) as well as dairy free sour cream!

I’ve seen cashew milk pop up on some blogs lately so I thought I’d give it a “whirl” in my blender and see what I come up with!  The result is something I actually don’t mind drinking and I made in my own kitchen!  I don’t have to worry about all the weird additives are sometimes added to milk alternatives.  I’m going to use this to make some chia pudding and see how it turns out!  Stay tuned!

  • 1 cup raw cashews
  • 4 cups filtered water
  • 1 to 2 tablespoons maple syrup or sweetener of choice
  • 2 teaspoons vanilla extract
  • dash Himalayan salt, sea salt
  • pinch cinnamon (optional)
  1. Soak the cashews in water at least 4 hours, or overnight in the refrigerator.
  2. Drain the cashews and rinse until the water runs clear.
  3. Add the cashews and two cups water to a blender. Start on a low setting and increase the speed until the cashews are totally pulverized. This could take 2 minutes in a high-powered blender or longer in a regular blender (I did about 4 minutes).
  4. Blend in 2 cups more water, maple syrup, vanilla extract, sea salt and cinnamon (optional). If your blender can’t totally break down the cashews, strain the milk through a fine mesh strainer or cheese cloth (I had to do this).
  5. Store the milk in a covered container in the refrigerator. It should keep for 3 to 4 days.

Pumpkin Spice Smoothie



Simple delights of autumn….pumpkin!  Whirl it up in a smoothie for a delicious start to your morning that’s high in fibre and vitamin A! 🙂


2 cups vanilla almond milk (or plain cow’s milk/substitute with a touch of vanilla and maple syrup)

1 banana or 1/2 cup canned peaches

1/3-1/2 cup pureed pumpkin

1-2 tsp cinnamon

1 tbsp ground flaxseed

4 ice cubes

Optional – spinach for a vitamin boost!


Add ingredients to a blender.

Blend for 1 minute or until smooth!



Simple Mint Tea


I love simple flavours.  Mint tea has always been one of my favourites because it’s such a fresh and clean taste.  Every year I always have mint growing in my garden for this purpose….to make a simple and delicious tea.  It tastes so much better than using a tea bag!

Snip off a few leaves, add some boiling water, let steep for a few minutes and enjoy!

Stonefruit and blueberry smoothie



Ordinarily I would never “waste” my stone fruits (nectarines, peaches, cherries, apricots, plums, etc) in a smoothie because I enjoy eating them whole so much.  However I discovered a sad-looking-almost-empty bag of cherries at the back of my fridge….and one of my nectarines got a bit bruised coming home from the store.  Instead of throwing them out, smoothies are a great way of using up distressed fruit! 

The other beautiful thing about this smoothie was the simplicity of it.  Just fruit and ice.  No milk, no over powering bananas, no refined protein powders….just the refreshing fruity taste.  The intense colours of the fruit also indicate how nutritious they are.  Darkly coloured fruits and vegetables are bursting with disease fighting anti-oxidants.

Ingredients: (1 large serving or 2 smaller servings)

1 nectarine, removed from pit

1 cup of cherries, pits removed

1 cup of blueberries

6 ice cubes


1. Place all prepared fruit and ice in blender. 

2. Blend until smooth!  Enjoy 🙂

Aqua Fresca de Sandi (Watermelon Juice)


Tabitha: during isolation time in Inuvik, the produce selection gets somewhat limited while we wait for the ferries to start running. As a result I ended up purchasing a watermelon that was too far gone to serve anyone. What does one do with an over-ripe watermelon? Make a refreshing drink if course!

3 cups cubed watermelon
2 cups water plus about 3 more cups of water
~1/4 cup sugar (optional)
Juice from 1 lime
Plenty of ice

1. Blend watermelon and two cups if water in a blender until smooth. Add lime juice, sugar and additional water to taste. Stir well.
2. Pour mixture through strainer or coffee filter to remove pulp (or leave it if you like the texture).
3. Serve with a lime wedge and lots if ice. Refreshing!

Figgy delight smoothie


I’m definitely a sucker for Costco – who doesn’t like a good deal on bulk foods? Besides that, they often have some cool food products – like a massive bag of dried figs! We’ve been eating them straight out of the bag lately, but I decided to change it up a little bit and whip it into a smoothie! A little figs, a little vanilla, pecans, coconut milk, ice….and I stood there for 5 minutes licking the blender clean. Wowzers….going to have to make more later!

5-6 dried figs – snip off the hard stem end
1/4 cup full fat coconut milk (optional)
1/4 cup pecans
Dash of vanilla
1 1/2 cups water
4 ice cubes

1. Put all ingredients except for the ice cubes into blender. Blend until smooth (1-2 minutes).
2. Add in ice cubes and blend until smooth and frosty!

Lean & Green with Peaches & Cream

I had a nice can of peaches in the pantry and decided to blend them up with some spinach for a delicious weekend breakfast smoothie! It turned out delicious 🙂

1 cup canned peaches
1 cup peach juice (from the can)
1/4 cup full fat coconut milk
1 large handful of spinach
3 ice cubes

1. Blend ingredients together in a blender until smooth.
2. Garnish with a little swirl of coconut cream if desired!




According to Wikipedia…Pimm, a farmer’s son from Kent, became the owner of an oyster bar in the City of London, near the Bank of England. He offered the tonic (a gin-based drink containing a secret mixture of herbs and liqueurs) as an aid to digestion, serving it in a small tankard known as a “No. 1 Cup”, hence its subsequent name.

I had this for the first time when I was over at a friends house when they were serving Pimms due to a visit from some family members from London.  I had never had it before and the taste was so pleasant I had to go buy myself a bottle!  Normally it is mixed with fizzy lemonade or gingerale but instead I mixed it with sparkling water and added a bit of maple syrup to give it a bit of sweetness.  The strawberry, cucumbers and oranges really give it a nice flavour!


1 Part Pimms

2-3 Parts Carbonated water, gingerale or 7-Up

Slices of oranges, cucumbers, strawberries, limes, lemons and/or apples


Mix ingredients together in a pitcher and serve over lots of ice. 

Nice party drink or summer cocktail