All-Natural Soap




  1. Bring a large pot of water to the boil. Create a “double-boiler” by placing a glass or metal bowl on top of the pot (but not immersed in the water). Turn off the heat as soon as you place the bowl on top of the boiling water (the water will stay hot enough to complete the next steps).
  2. Gently melt the coconut oil.  Once completely melted, add the grapeseed oil or sweet almond oil. At this point, it will be a lovely light-gold colour and translucent.
  3. Now add the Castile soap and mix well with a large spoon.  As the oils interact with the soap, the mixture will turn opaque and take on a creamy white colour.
  4. Now add your essential oils.  Add them 10 drops at a time until you reach your desired fragrance.  Mix well.
  5. Use a funnel to transfer your body scrub into a clean, reusable soap container.
  6. Enjoy naturally clean and nourished skin.

Cultured Kraut

Fermentation is a traditional method of preserving food which has been used around the world for centuries.  Unfortunately, with advances in technology, these preservation techniques have been long lost in our society.  But with newly emerging science in the area of gut bacteria, there is renewed interest in learning this ancient art form for those looking to improve their health.

Sylvie's Fermenting photo

So what are fermented foods?

Fermented foods are foods that have been through a process of lacto-fermentation where natural bacteria feeds on its sugars and starches and produces lactic acid.  This process preserves the food and creates various strains of good bacteria.  Consuming foods rich in good bacteria can help balance intestinal flora, which in turn can improve overall immunity.  More recent studies have shown that the healthier the environment in your gut, the greater the production of serotonin for your brain.

A healthy gut equals a happy mind!


  1. Mandolin, knife, and cutting board
  2. Large mixing bowl and meat tenderizer
  3. Cabbage, carrots, dried raisins
  4. Salt (read important notes below for ratio)
  5. Mason jar (Avoid containers made from metal or plastic!)


  1. Wash and shred cabbage and carrots.  Place into large bowl.
  2. Press to release juice with hands or with meat tenderizer.
  3. Add salt and dried raisins.
  4. Fill Mason jar.
  5. Fold a cabbage leaf in 4 to cover any air space between the top of your cabbage and the lid of your mason jar.
  6. Screw Mason lid on, but not too tight as C02 will need to be released on a daily basis. We call this ‘burping your jar’, gently unscrewing it to release the air, and screwing it back on.  Please note, it this step is missed, you run the risk of experiencing a burst lid and a big leaky mess on your counter!
  7. Ferment in a 65-72F environment for 7-28 days.  This fermentation process allows the sauerkraut to create more lactic acid producing bacteria activity which in turn lowers pH and prevents spoilage.
  8. After 7 days, taste your ferment until it reaches the level of tartness that you want.
  9. Transfer ferment to your refrigerator.
  10. Enjoy!

Important Notes:

*Salting your Kraut*



*Burping Your Jar*


Extreme Chocolate Banana Power Smoothie

For all you chocoholics out there, this one’s for you – rich cocoa powder make this smoothie not only taste heavenly, but also aims to keep your heart healthy and happy, allowing you to better power through your workout. The slow-acting casein protein will give you lasting lean muscle building potential, and the fibre-rich chia seeds are sure to satiate. Throw in a banana, loaded with nutrients, to ensure that your muscles will function optimally, and you’ve got one very powerful drink!

Extreme Chocolate Banana Smoothie

This Extreme Chocolate Banana smoothie delivers 24 grams of protein, 10 grams of dietary fibre, electrolytes and is packed with healthy fats including 1.2 grams of Omega-3s from fish oil.



1 tsp Ground chia seeds Satiety, Omega-3s
1 Banana, frozen Potassium, assist in muscle functioning
1 tsp Vitamin D3 + Omega-3 liquid form (grapefruit-tangerine flavour) Anti-inflammatory, helps promote bone health
3 tsps Chocolate protein powder, casein Slow acting /slow releasing, continuous muscle building post-workout
1 tsp dark Cocoa powder High in antioxidants, cardiac-protective properties
1 cup Almond milk, unsweetened, plain or chocolate Dairy-free alternative, can be substitutes for soy milk
¼ ripe Avocado “Healthy fat” content, replenish intra-muscular fat for fuel
1 tsp of xylitol, more to taste Low-cal sweetness to conter-act cocoa bitterness; 40% less calories than sugar, diabetic friendly, plant-based “up-and-coming” sweetener

Sweet & Tangy Vinaigrette

1/4 cup Organic Apple Cider Vinegar

1/4 cup Organic Extra Virgin Olive Oil

1 tbsp Organic Dijon Mustard or the mustard of your choice

1 tbsp Vegenaise or Organic Mayonnaise

approx 2 tbsp Unpasteurized Honey

a pinch of Sea Salt

See our St. Vital Square store manager Terri prepare this delicious salad dressing on CTV Morning Live:

Everything in the Cupboard Crustless Quiche

1/2 cup Hemp Hearts  quiche in muffin tin

1/4 cup flax seed meal

1/2 tsp baking powder

1/2 tsp. oregano

1/2 tsp. basil

1/2 tsp. parsley

1/4 tsp. salt

1 cup fresh spinach

1/3 cup diced onions

1 cup grated Swiss (or other cheese) cheese

6 eggs beaten

1/2 cup cottage cheese

1/3 cup milk or cream

Preheat oven to 375F, spray baking cups with olive oil. In a bowl mix together all dry ingredients. In a separate bowl mix together the wet ingredients: spinach, onions, swiss cheese, eggs, cottage cheese and cream. Mix the wet into the dry ingredients and scoop out the mixture into the muffin tray. Fill the muffin trays almost right up to the top and bake for 25 minutes.

Kool Kale Salad

6 cups very thinly sliced kale (about 1/2 large bunch) kale salad

2 hard-boiled eggs, coarsely chopped

2 slices center-cut bacon, cooked and chopped

2 tablespoons extra-virgin olive oil

1/2 cup chopped onion

1 1/2 cups sliced button mushrooms

2 tablespoons red-wine vinegar

2 teaspoons whole-grain mustard

1/4 teaspoon freshly ground pepper

1/8 teaspoon salt

Place kale and eggs in a large bowl. Add oil and onion to the pan and cook, stirring, for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in vinegar, mustard, pepper and salt. Pour the mushroom mixture over the kale and eggs. Add the bacon and toss to combine.

Optional – add cashews for an added nutty kick.


Curried Egg Salad

1/3 cup mayonnaise  curried egg salad

1 tablespoon fresh lemon juice

1 1/2 teaspoons organic curry powder

1 teaspoon organic Dijon mustard

1/4 teaspoon salt

1/8 teaspoon cayenne (optional)

6 hard-boiled large eggs, chopped

1 cup diced organic Gala apple

1/3 cup finely chopped green onion

¼ cup chopped organic celery

Whisk together mayonnaise, lemon juice, curry powder, mustard, salt, and cayenne in a bowl until combined. Add eggs, apple, onion, and celery and stir to combine.


Holiday Recipes courtesy of our friends from Health First! 

Find great recipes for dinners, desserts, appetizers and more!

HF Recipe Book Dec 2014-1

It’s so Easy Slow-Cooker Chicken

3 carrots, cut into 2-inch pieces recipe 1

1 med. onion, sliced

3 celery stalks cut into 1 inch pieces

3 med. red potatoes, sliced

1 whole chicken, approx. 3-5 lbs

1 ½ tsp sea salt

½ tsp black pepper

½ cup water

½ tsp basil

1 ½ tsp garlic

Spread carrots, celery and potatoes across bottom of crockpot. Cover with onion slices. Add whole chicken. Top with salt, pepper and water. Rub garlic on chicken and sprinkle basil over top. Cover and cook on low for 10 hours.


Send your kid packin’ with a great breakfast!

Monster Protein Punch Smoothie        Blueberry-Banana-Smoothie

1 scoop Manitoba Harvest Hemp Pro 70 (any flavour)

1 banana (best if frozen)

1/4 to 1/2 cup organic blueberries

1/2 tbsp SunButter

1/2 cup plain Greek yogurt

1/2 cup almond milk

Optional – Add a handful of spinach for an extra nutritional punch!  Add a couple of ice cubes for frosty refreshment!

Combine all ingredients in blender and mix until smooth. Pour into a glass and enjoy!

Brenda’s Bodacious Vegetarian Chili

2 tbsp olive oil chili

1 medium onion, diced

1 medium green pepper, diced

3 cloves garlic, crushed

1 cup vegetable broth

1-32 ounce can crushed tomatoes

12 ounces cooked black beans

12 ounces cooked kidney beans

1-14 ounce can vegetarian refried beans

1½ tsp cumin

1½ tsp chili powder

6 dashes tabasco sauce

1 pinch coarse sea salt

Sour cream for garnish

Shredded cheddar for garnish

Heat oil in a deep frying pan over medium heat.  Sauté onion and pepper for 3 minutes, add garlic and cook additional 1 minute. Add broth, cook to reduce liquid by half, approx. 3 minutes.  Add tomatoes, beans and season with cumin, chili powder, tabasco and salt.  Thicken by stirring in refried beans.  Serve in bowls topped with sour cream and shredded cheese.


Elk Burgers

Recipe pic Elk burger

Burger patties:

1 lb ground elk

½ cup bread crumbs

2 cloves garlic, minced

2 tsp Dijon mustard

¼ tsp salt or seasoning

¼ tsp pepper

dash of Worcestershire sauce

3 tbsp extra virgin olive oil

4  whole wheat buns


cheese slices

pickled onions



condiments of choice

Mix all ingredients together and shape into 4 large patties. Cook on grill over medium-high heat until done. If desired add cheese slices and continue on medium heat for 2 minutes. Place on whole wheat bun and add desired toppings. Add a side of baked beans for the ultimate family feast!

Sweet Potato SoupSweet-Potato-Soup

2 sweet potatoes, peeled and cubed

1 tbsp camelina oil

1 small onion, finely chopped

2 cloves garlic, minced

1 tbsp minced gingerroot, (or 1 tsp/5 mL ground ginger)

2 tsp curry seasoning, or to taste

4 cups vegetable or chicken stock


Kefir, to taste

shredded cheese

roasted chickpeas

In large saucepan, heat oil over medium heat; cook onion, garlic, gingerroot and curry seasoning, stirring occasionally, for 3 minutes or until softened. Add sweet potatoes; stir for 1 minute or until coated.

Add stock and bring to boil; reduce heat, cover and simmer for 10 minutes or until potatoes are tender. With immersion blender or in blender, puree soup. Reheat if necessary.

Stir in kefir to taste, top with shredded cheese or roasted chickpeas.

Berry Booster Protein Smoothie

2 cups organic Kiju Pomegranate-Cherry Juice

1 scoop organic  HempProtein, RiceProtein or Ancient Grains (Berry flavour)

¼ cup ice

¼ berries of your choice (strawberry, blueberry or blackberry)

Blend on high speed until smooth & creamy.


Tropical Delight SuperFood Smoothie

1 cup Kiju juice (mango or pineapple mix)

1 cup organic  Coconut Milk (sweetened)

1 scoop organic  HempProtein, RiceProtein or Ancient Grains (Natural )

½ banana

¼ cup ice


Chocoholic Protein Smoothie

2 cups Organic Coconut milk (sweetened)

1 scoop Chocolate HempProtein, Rice or Ancient Grains (chocolate)

¼ cup ice

Blend on high speed until smooth & creamy.

Avocado Banana Kale Spinach & Raspberry superfood smoothie

This recipe is designed to be made with rough measurement! No need to be too precise!

2 Banana’s (if frozen omit ice)

1/2 of a ripe Avocado

1 cup Raspberries (Fresh or frozen)

1 handful of Spinach (to taste)

1 handful of ice

1 scoop organic  HempProtein, RiceProtein or Ancient Grains (Natural )

Fill roughly half way with water (the consistency is up to you, for smooth use more for thick use less) blend until smooth and voila!
This smoothie is quite a balanced meal, if you have one of these per day you’re going to feel like a super hero.

Dark Chocolate Popcorn Balls

Ingredients:RECIPE Cards Progressive NOV 2013 copy
3 oz. dark chocolate, chopped
½ cup popcorn kernels
1 Tbsp Organic Virgin Coconut Oil
¼ tsp cayenne or chili powder (optional)
¼ tsp sea salt

1) Line a baking sheet or shallow dish with parchment paper and set aside.
2) Melt chocolate in double broiler or heat proof bowl set over
saucepan of barely simmering water, stirring often until smooth. Stir in cayenne or chili powder (if using).
3) Heat oil in medium-sized sauce
pan over medium heat.
4) Pour in popcorn kernels and cover, leaving lid slightly ajar to allow steam to escape if needed.
5) Cook until the popping has nearly finished, shaking pot frequently to prevent kernels from burning.
6) Press popcorn into parchment linked baking pan and let cool.
7)When popcorn is cooled, take the chocolate and drizzle over top.
Once chocolate has set, break apart into small pieces or balls.

And voila, enjoy!!!

Adapted from Alive Magazine, January 2012 Issue and provided by our Acupuncturist friend Vera Rubin from Progressive Organics.

Cheesy Vegan Kale Chips

Gluten Free, Vegan, Nut Free option


2 – 3 bunches of Organic Kale

1/2 cup of Organic Coconut Oil (heated to liquid), Olive oil or Avocado oil
1 Cup ground seeds or nuts (Pumpkin, sunflower, hemp, cashew, etc.)

1 Large Red Bell PepperKale-cheese

1/4 cup – 1/2 cup nutritional yeast, or to taste

2 Lemons or limes, juiced

1 Tbs Dried Chili or Cayenne pepper

4 Cloves of fresh garlic

1 Tbs Onion Powder

2 ts Sea Salt or to taste


1. Preheat oven to 200 degrees F.
If you’re using coconut oil, and it’s solid at room temperature, now is a good time to melt it by placing it in the oven.

2. Gather up all your ingredients and toss them into a food processor or a really good blender like a Vitamix.
This is where a little personality comes into play, if you prefer an even smooth consistency blend everything together until smooth. Otherwise, if you prefer a little bit of texture and crunch..
Start by blending garlic, seeds (if not already ground) and the red bell pepper, once blended to desired consistency (usually at least until ‘diced’) add the rest of the ingredients and blend lightly until everything becomes incorporated.

Tip: It can be helpful to pre-cut veggies into bite sized pieces, before blending.
(If you put your coconut oil in the oven, now is a good time to take it out and let it cool down)
3. Cut kale into bite sized pieces and place to the side. Remove and save stems for a smoothie J
Keep in mind they lose some size when cooked!

4.  Mix Kale, oil (if you’re using coconut oil and had it in the oven, be careful it’s not too hot!) and all other ingredients together in a large bowl.  Massage until just coated.

Tip: If mixture is too dry, add water 1Tbs at a time. Mixture should not be too wet, nor too dry. Just enough to stick to the kale.

5. Bake for 1 hour or until lightly browned and crispy.


Gluten Free Crepes

Easily adapted to vegan

1 Vita-egg or egg replacer (tip: when using egg replacer, add in sparkling water for extra fluffiness!)

½ cup milk of your choice (Almond Breeze Unsweetened Regular works as a great vegan substitute)

1 tsp Orphee organic olive oil

1 tsp Frontier organic vanilla extract (no alcohol so it’s gluten free!)

¼ tsp  Clef organic cinnamon powder

½ cup Bob’s Redmill all purpose gluten free flour


Heat a frying pan over medium heat and spray with Spectrum Olive Oil Spray. In a small bowl, whisk egg, milk, oil and add in vanilla and cinnamon.  Add in flour and whisk until no lumps remain. Pour approx. ¼ cup of batter into hot pan and swirl pan so batter spreads evenly and thinly around pan.  Once crepe bubbles (about 30 seconds), flip to other side for another 30 seconds.  Place your favorite berries inside and roll up.  Top with Wholesome Agave and enjoy!  Makes approx. 6 crepes

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