Pumpkin Spice Everything!

Pumpkin spiced whipped cream!


I am pumpkin spice lover and I know there are others out there. When I said on IG that I was going to make a pumpkin spiced whipped cream, there was lots of "please share". I am not one for long drawn out recipe posts; I always scroll right down to the good stuff so here it is. 

Pumpkin Spice Whipped Cream 

3 drops stevia

I like this one:


1 tsp pumpkin spice

1 can coconut milk placed in the fridge for 24 hours

Place all ingredients in a glass bowl and whip until thick. Keeps in the fridge (covered) for up to 2 weeks.  

Delicious topping on your coffee! 

Enjoy 💋 

White Wine Wild Leek Soup


Hello everyone!

I was lucky enough to get ahold of some local wild ramps aka leeks. These precious babes are only in season for 2-3 weeks for harvesting and are absolutely delish! 

What you need:


Olive oil
5 potatoes peeled and cubed
1 white onion
Box veggie stock (4 cups)
A big handful of ramps, ends cut off, using only the pink part (saving the chopped leafy part for later)
1/3 cup white wine (I used what I had on hand)

What to do:

In a stock pot, add olive oil, ramps and onion until soft.


Add your wine and let simmer for about two minutes; then add your veggie broth and potatoes.  

Boil for about 15 to 20 minutes, depending on how big you cut your potato pieces.

Once soft add the green leafy part of the ramps to your soup and simmer for one minute. I added a dash of white pepper for a bit of spice, you can omit it if you do not like spicy.

After everything has been stirred and combined, add to your blender and blend in batches to purée the soup or use a hand-mixer.

Once completed add a little splash of olive oil or avocado oil on top and enjoy!

Nutrition Assessment

Eaaaasy Chicken

This morning I was in a rush and I knew night time would be the same but that didn't stop me from making dinner!  Dinner, in the morning?  Yup!

One of the easiest meals I make is my CrockPot Chicken.  All I do is add a salad and I'm done.  I was telling one of my clients about this easy peasy recipe and I thought, why am I not sharing this with all my peeps?  Therefore, I am!

You will need: 

7 minutes


whole chicken


your fave spices but I use lemon juice, Rosemary, olive oil and garlic.  

Step 1 - set up the crockpot

Step 2 - cut up the onion (don't worry about size) and throw it in the crockpot

Step 3 - in a small bowl mix 1 tbsp garlic with 2 tbsp olive oil and lemon juice and 1 tsp Rosemary  

Step 4 - lather the chicken, inside and out, with your spice mixture

Step 5 - lay the chicken breast down (i.e. laying on her tummy) in the crockpot.

Step 6 - set the pot on low for 8 hours.  

Chicken will be ready for you when you get home!

BONUS: you can make homemade chicken broth. Take the bones and throw it back into the water that the chicken left behind. Throw in a carrot and fill with water. Set to low for 8 hours. Strain and freeze into portions! 

Enjoy your easy healthy meal! 

How to make sweet peas even better!

So, after a workout on Friday morning, the awesome instructor handed out some treats.  They looked like this:

After a workout, I am usually hungry so I opened it right away and devoured them!  They were delicious, low in salt, gluten-free, a veggie and satisfying!  I thought about how I could re-create this myself and so I did!

I started with some sweet peas in a bowl, drizzled some olive oil and added some sea salt.

I baked them at 350 degrees F for 15 minutes, gave them a flip and baked them for another 15 minutes.  They were delicious right out of the oven and I encourage you to make them with some adjustments/pointers.

1) Drizzle tsp amounts of olive oil on the peas to light cover them - too much oil and they will get soggy

2) experiment with flavours - garlic, paprika, or cayenne pepper, perhaps?

3) Once they are done, take them off the pan right away and place them on a cooling rack or plate to cool

4) They are still good the next day but they are better right out of the oven 

Enjoy this tasty snack and please let me know your variations and how they turned out!  I'm still on a mission to find ways to make them crispier and I will definitely share once I find an easy and healthy way to do so!