Jennifer Keirstead

Jennifer Keirstead

Registered Holistic Nutritionist

Recipes

Coconut Milk Probiotic Yogurt

Yogurt is a fermented food, which contains one or more strains of friendly gut bacteria. This fermentation process improves the nutritional quality …

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Black Bean Brownies

These brownies are some of the best I’ve ever had, and they’re grain-free too! You’ll never believe they were made with black beans and my guess is, neither will the kids. I brought 2 dozen to a Mexican-themed potluck, and they were the hit of the party. Ingredients 1.5 c soft-cooked black beans, drained well […]

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Super Breakfast Salad

Simple summer salads make wonderful breakfasts when you’ve got the right things in there. Feel free to add a soft boiled egg or two…

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Chocolate Avocado Pudding

I make this for a treat at every opportunity. It’s rich and creamy, perfectly sweet, and will satisfy a chocolate craving in an instant.  Ingredients 2 nice n’ ripe avocados 1/3 cup 100% cocoa powder 1/4 cup pure maple syrup  1/3 cup unsweetened almond milk, hemp, coconut, or grass-fed cow’s milk, etc.  1 1/2 teaspoon vanilla […]

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Over Easy Eggs w. Lemon + Pesto

Simple is best. Especially on those busy mornings. Here is one of my favourite go-to egg recipes. Please enjoy one of our family favourites!

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Medicinal Mushroom + Halva Hot Cacao

Tahini (sesame seed butter) is what gives this recipe it’s delicious Halva-like flavour. This recipe makes a single serving. A perfect treat for those cold days! Ingredients 1 1/2 cups nut milk 2 Tbsp. cacao powder 1 Tbsp. coconut sugar, honey, or maple syrup 2 tsp. tahini 1 tsp. maca powder 1 tsp. mushroom powder […]

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Vitamin Green Smoothie Bowl w/ Chia

Overview This looks like food art, but it couldn’t be more simple to throw together. Please note, you want to soak the chia seeds the night before.  Ingredients 1/4 c chia seeds, soaked in unsweetened nut milk, coconut milk, or grass-fed / full-fat cow, or goat milk  1 very ripe, frozen banana  1/2 c full-fat […]

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Raspberry Blueberry Coconut Smoothie

Overview When berries are in season, stock up -you won’t regret it. All winter you’ll have frozen treats to add to your smoothies, Steel-Cut Oats, mix into creamy yogurt, or to make berry compotes for moist, yet hardy Sweet Potato Pancakes. Ingredients 1 cup blueberries 1 cup raspberries 2 cups full-fat coconut milk 2 Medjool dates 1/2 […]

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Pumpkin, Cashew + Coconut Energy Bites

Overview The holiday’s are officially over, and most of us want to start the New Year with less sugar in our system. These little energy bites make a great alternative to the overly processed sweet stuff.  Ingredients 2 c. raw cashews, soaked overnight  1/2 c. pumpkin puree 1.5 c. shredded, unsweetened coconut + extra for […]

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Iced Matcha

Overview When the, sun is blazing, the last thing I want is hot tea. I’ve been making iced tea lately, and really loving it. Here’s a caffeinated version of my latest go-to.   Ingredients 2 Tbsp pure organic Matcha powder  3 cups water a handful of fresh mint leaves, torn from the stem  1 Tbsp raw […]

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Raw Zucchini, Carrot + Walla Walla Onion Wraps

Overview These wraps are raw and chock-full of whole food vitamins. You’ll just need to pull out your handy dehydrator for this one.  Ingredients 1 small zucchini  3 large carrots  1 small Walla Walla, or other sweet onion variety  1/2 cup sun-dried tomatoes 1 lemon, juiced 1/2 cup fresh parsley  1 cup ground flax  3 […]

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Rawky Road Cheesecake

Overview You really can’t go wrong with a raw cake made from nuts, fruits, and chocolate. Feel free to experiment with some of the ingredients, for example you can swap out the almond butter for hazelnut butter, or cocoa butter for coconut oil. I never follow recipes exactly, and always find I end up with […]

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Simple Holistic Cooking Tips

How we prepare our food is as important as what we eat. You can buy the best piece of organic, grass fed steak, but if you char it on the grill, the carcinogens created offset the health benefits. Here are some tips to better cook your food, and what to use to cook it (via: […]

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Butternut Squash Chips

Overview The only problem is that these are a little too good. I just whipped them up for breakfast to eat along side my eggs. They make an amazing snack, side dish, or sweet treat to be enjoyed anytime time of day.  Ingredients Butternut squash, sliced very thin  grass-fed butter, olive or coconut oil  sea […]

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Vegan Cheesecake on a Stick

Overview My girlfriend and I made these during the holidays, and we loved them!  Ingredients Cheesecake; 2 1/2 Cups Raw Soaked Cashews (Overnight) 1/4 Cup Coconut Oil 1/4 Cup Maple Syrup, or Raw Honey 1 tsp Pure Vanilla Extract Juice of 1/2 a Lemon Chocolate Coating; 1 Cup Coconut Oil 1/2 Cup Raw Natural Cocoa 1/2 Maple Syrup, or Honey Preparation Method Place […]

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Fire Cider

Overview This stuff is powerful. All that’s required is 1 tsp / day to give immunity a boost, and add a natural anti-fungal, and anti-bacterial to your diet. I suggest taking a break from doing anything every, single day – switch up this cider, with thyme or holy basil tea!  I’ve adapted the original “Fire […]

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3 Ingredient Banana Pancakes

Overview The epitome of simple breakfast food. I haven’t met anyone (including kids!) who hasn’t loved them. Serves 1 Ingredients 1 large, very ripe banana 2 free-range eggs 1/2 tsp. vanilla extract Topping Options  greek yogurt berries, or any fruit  maple syrup, or honey nut butter cinnamon, all-spice, or ground flax seed  Preparation Method Mash banana in […]

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Homemade Chicken Soup w. Seaweed, Reishi Mushroom + Rose hip Broth

Overview This soup starts with an insanely nourishing, herbal infused, medicinal mushroom broth. I added ingredients like reishi mushroom, rose hip, and elderberries; with more traditional seasonings, such as ginger root, rosemary, and of course everyone’s favorite, garlic. Feel free to also reserve a bit of broth to freeze – simply pour into ice cube […]

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Savoury Vitamin Green Crepes

Overview The more green stuff on your plate, the better! These crepes are gluten-free, protein-packed, and rich in detoxifying chlorophyll. I like them with a sunny side up egg, lots of smoked paprika and a few fresh mint leaves on top. Ingredients 1/4 c pureed spinach 1/2 c buckwheat flour 1 Tbsp ground flax seed […]

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Raw Blackberry Cream Pie w/ Cocoa Date Crust

Overview A truly delicious, sugar-free, no-bake (raw!) cake made by a dear friend. I had 2 pieces, and I confess –I could have eaten the whole thing.  Ingredients  Filling 4 cups fresh blackberries 1 cup shredded coconut, unsweetened  1/4 – 1/3 cup raw honey, depending on your sweet tooth   a pinch, or 2 of […]

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1 Comment

  1. Jana Morton

    Hi there – I love your recipes!

    Thanks so much,

    Jana

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