3 easy steps to make Applesauce


1. Wash 5 apples, remove skin, core and cut them in quarters.




2. Add 1/2 Cup Water and 2 tsp Cinnamon. Apples are sweet fruits so you don’t need that much sugar to add. I just add 2 tbsp of Agave Syrup. Simmer for about 20 min on Medium heat.

IMG_11483. Mash the apples and ENJOY 🙂




Yes, it is that easy!



Italian Meatballs with Oven roasted Potato


Yesterday I got home early and I was not in a mood of going to my books straight, So I though why not to just have some fun in the kitchen! And out come was very satisfying plus it made my husband happy too 😉

So here is what you need:

  • Ground beef                               250 g
  • Potato                                           6 medium size
  • Quick Oatmeal                           1 cup
  • Onion (Finely chopped)          1 large
  • Red chard(Chopped)               1 bunch
  • Mushroom (Chopped)              6-7
  • dry Oregano                               1  and 1/2 tbsp
  • dry rosemary                              2   tbsp
  • Garlic (minced)                          2 cloves
  • Tomato Paste                             4-5 tbsp
  • Parsley (chopped)                    1/2 cup
  • Olive oil
  • Salt & Pepper

Pre-heat the oven to 400 F.

Marinate the potatoes in a large bowl with olive oil, 1 1/2 tbsp of dry rosemary, salt and pepper.  Poke your beautiful potatoes in few spots with a fork, and Put them on a backing sheet. Place them in pre-heated oven for about 40 min. While they are getting roasted and yummy lets start making your meatballs 🙂

In a large bowl mix ground beef, Onion, Quick oat meal, dry oregano and only 1/2 tbsp of rosemary, and salt & pepper. Give it a good massage and here is the fun begins 🙂 Form the mixture into little cute meatballs about a size of a walnut (2 cm diameter ). Warm your frying pan and use a bit of olive oil on medium heat and start to sauté your meatballs, just be gentle with them when you are turning them over, because we want them to keep their shapes. Sauté until their colour is little bit brown.  In another Pan mix the tomato paste, minced garlic, chopped parsley with some water ( about one and half cup), and transfer your cutie meatballs into the sauce, cover and cook for about 10 to 15 mins or until they are cooked.

Now we need to bring on our veggies, In the picture that I have for completed dish you don’t see the veggies 😦 Because when I served the dishes we were so hungry that actually I forgot to take a pic so I just placed some colourful chards leaves beside my meatballs. But I am glad I took a pic while they were still in the pan. I promise next time I make them, I will definitely take a proper pic and post it here. I apologize for being not perfect 😉

So in a frying pan that we used initially; sauté the mushrooms and chopped chard leaves, and some salt a& pepper to taste. We need this veggie to place it under the meatballs when we serve them. Don’t forget your potatoes in Oven! So you can place it beside your meatball to just add some Yummy Carbs.

I hope you enjoyed my recipe. Let me know if you have tried it, and please if you like it share it with your friends!

Warm Quinoa and Yam Salad


Here is the Recipe of my Quinoa and Yam salad, it turns out very good, and I like it because it is warm, nutritious, easy to make, and YUMY:) It is warm so even in fall and winter you still like to eat it.


Quinoa                              1/2 cup

Yam                                   3

Kale                                   3 leaves

Red Bell pepper           1

Olive Oil


Salt and Pepper

Lemon Juice


1-Wash and cook quinoa, cooking quinoa is like cooking rice, so you can use your rice cooker!

2- Peel and dice Yam and put it in a pot with little bit of water and salt and cook it. Make sure you don’t over cook it, we don’t want it to be so soft.

3-When the yams are cooked drain the water and put them in frying pan in addition to chopped Red bell Pepper, and 1 tsp of dried Thyme ( or fresh ) and saute for 5 minutes with Olive oil.

4- In a large Bowl Chop Kale leaves into small pieces ( make sure you separate the leaves from stem )

5- Add cooked quinoa and sautéed Yam and Pepper to your Bowl and add some olive oil, salt and pepper and dash of lemon juice and Mix well. ( don’t add too much lemon juice since your Yam is sweet and you just want to balance the taste with a bit of lemon juice, so at the end your Salad shouldn’t taste sour)

Bonne a petit 🙂


Boost Your Immune System!



We are almost in middle of September and Fall is just around the corner. Clod and Flu are just a fact of a cooler season. The good news is, that we don’t have to suffer from cold and flu symptoms every year! In Chinese Medicine we believe in prevention. By using right herbs and supplements and slight change in your life style we can stay away from those nasty symptoms!

Picture is courtesy of Herbalife

Refine sugar, fatty foods, and alcohol have a linear relationship with making your immune system deficient; simply by avoiding them in your diet you can help your body to fight against seasonal viruses. Instead try to bring more vegetable and leafy greens in your everyday diet. If you find it difficult to find a way to eat more vegetable and greens every day, you can juice them! You might lose the fiber, but you consume more amount compare to just chewing on them. If you don’t wanna loose that Fiber, making smoothies will serve them for you. Either way Vitamins, enzymes, Minerals, and protein in veggies refresh your body cells and restore your immune system.

Here are the list of few herbs and supplements that can tremendously help you throughout the season:

1-Vitamin C

Have been advocated for optimizing both immune function and antioxidant support.

2-Vitamin D

Researchers found that Vitamin D is crucial to activate Immune System, T cells. Without adequate amount of Vit D, T-Cells will stay in dormant state and won’t be able to fight with foreign pathogens.


Traditionally is used  for fever, sore throat and stuffy nose. It boosts Immune system, and shorten severity of colds.


Stress, medication, processed foods, environmental contaminants and lifestyle are contributing factors which upset the delicate balance of the intestinal flora. Having a balanced gut flora plays and important role in immunological process.

As many of you may know, you can purchase your professional brand, and high quality supplements and Vitamins at www.Nutritionboutique.ca

Hope you all stay healthy and happy 🙂

Hummus Recipe



you need:

2 Cups cooked chickpeas (Drained)

2 Clove of garlic (Grated)

3 Tablespoon extra virgin olive oil

1 Tablespoon lemon juice

1 Tablespoon Tahini

1/2 Cup Water

1/3 cup chopped Cilantro

Salt & pepper

In a blender mix all the ingredients untill you get a creamy mix.

You can always add more water untill you get your desired consistency.

I love making hummus, it is super easy and it’s yummy 🙂 also it is a good source of fiber and protein.

Enjoy !

Organic Vs. Non-organic


image courtecy of Organic mama

Have you ever wondered if you should buy Organic food while passing the Organic Ile in your favorite Supermarket? I am sure you have! But here is the question: Do we have to buy all of our foods Organic or only specific foods need to be purchased organic?

Here in this post I will give you some tips for your Organic shopping list that actually works and you don’t have to spend so much money!

The answer is: we don’t have to buy everything organic! Some of our Vegetables and fruits are safe to consume non-organic. Only those that might expose to pesticides, hormones, Fertilizer or are genetically modified need to be bought Organic.

These are the list of the food that is safe to buy non-organic:

Avocado, Banana, Pineapple, Kiwi, Mango, Papaya, Asparagus, Broccoli, Cabbage, and Onions

Most of these Vegetables and fruits either have thick skins which protect them from pesticides or have less chance to face pests.

Now the fruits and vegetables  that you have to buy Organic:

Fruits: Peach, Apple, Nectarine, Strawberry, Raspberry, Blueberry, Cherry, Grapes, Pear, Plum, Orange, Tangerine, Cantaloupe, Lemon, Honeydew, Grapefruit, and Watermelon.

Vegetables: Sweet bell peppers, Celery, Lettuce, Spinach, Potato, Carrots, Green Beans, Cucumbers, Cauliflower, mushrooms, and Tomato.

1 more tip to remember according to Canadian Food Inspection Agency:

If the label of your packaged food says “100% Organic” then it contain 100% organic material.

If it says just “Organic”, it contains at least 95% organic food.

And if says “made with Organic”, then it contains at least with 70% Organic ingredients.

I hope you enjoy your next grocery shopping 🙂

What is Gluten and why one should chose gluten free diet?


Shekoufeh Demoing for Glutenull

In the past 2 weeks I had an opportunity to do some demos for Glutenull Bakery Company. They are the only Certified gluten-free bakery in west Canada. While I was doing the demo and sampling out the gluten-free breads and sweets, many people were wondering what Gluten is and why we should avoid it in our diet. So I decide to write a post about it since it might be a question for many of us.

Gluten is composite form of several proteins which can be found mainly in wheat, Rye, Barley, Spelt, and Oats. In Latin it means “glu” and literally it is like glue, which in baking is useful for making dough and cause the bread to rise and become chewy.

Many people have sensitivity to Gluten or they are gluten intolerance that can alter their health. According to Canadian Digestive Health Foundation 20 million people suffer from Digestive problems every year, and from those 330 000 people suffer from Celiac disease. Celiac Disease is an autoimmune disorder that absorptive lining of small intestine get damaged that is no longer able to absorb nutrients such as Protein, fat, carbohydrates, vitamins, minerals and basically anything that is required for good health.

You don’t have to have celiac disease to avoid Gluten, in many situations people with only some sensitivity which increases over the time can show up wide range of symptoms that I listed below:

  • Weight loss or weight gain
  • Nutritional deficiencies due to malabsorption e.g. low iron levels
  • gastrointestinal problems (bloating, pain, gas, constipation, diarrhea)
  • Fat in the stools (due to poor digestion)

    Image courtesy of little Natural Cottage

  • Aching joints
  • Depression
  • Eczema
  • Head aches
  • Exhaustion
  • Irritability and behavioral changes
  • Infertility, irregular menstrual cycle and miscarriage
  • Cramps, tingling and numbness
  • Slow infant and child growth
  • Decline in dental health

So bottom line, if you think you have Gluten intolerance or some sensitivity; avoid Gluten! If you are not sure your digestive problem is related to Gluten you can simply avoid Gluten for 2-4 weeks, if you feel better, then here you go….stay off of Gluten. Also there is a test that you can ask from your health practitioner that will determine if you have Celiac Disease.