Baked Kale Chips

by Susan Arruda


  • 1 head of kale, washed and torn into smaller pieces
  • Extra Virgin Olive Oil (EVOO ) – Approximately 1 tbsp.
  • Approx. 1 tbsp. white wine vinegar (or balsamic)
  • Sprinkle with the following seasonings: Onion and/or garlic powder
  • Sea salt and black pepper to taste
  • Option: Sprinkle with crushed chili flakes for some heat


Wash the kale and shake dry to remove excess water
Tear into bite size pieces and place in a large bowl or into a large Ziploc bag
Add the Olive Oil, (I used an oil spritzer) vinegar, and seasonings and toss to coat the kale (or use clean hands to thoroughly coat the kale)
Spread the kale onto a large cookie sheet
Place into a pre-heated 250 degrees Fahrenheit oven for approx. 40 minutes.
Turn and mix the kale to redistribute on the cookie sheet to facilitate drying of all the leaves.

Bake for approximately another 15 minutes, or until dry and just beginning to brown, at a reduced heat of 225 degrees Fahrenheit.
Remove from heat and serve.
Once chips have cooled, store in an airtight container.

Experiment with different flavours and seasonings:
Soy sauce
Lemon or lime juice as well as the zest
Parmesan cheese
Sesame seeds

Have fun experimenting and if you discover some great seasoning combinations, please let us know!


KALE (Swiss chard, spinach and other leafy greens) is a rich source of B vitamins, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine, and norepinephrine. (A lack of vitamin B6 can cause nervousness, irritability, and even depression, according to a study published in the Journal of Neuroscience Nursing.) Kale’s green leaves are rich in vitamins A and C, potassium, calcium, iron, and folate, as well as the eye-healthy carotenoids lutein and zeaxanthin, pigments that accumulate in the retina and absorb damaging shortwave light rays. Kale also contains the flavonol kaempferol, which a study by Baylor College of Medicine researchers found helps stop pancreatic cancer cells from growing. Even cooked, 1 cup of kale is unsurpassed, containing more than 10 times your daily allotment of bone-strengthening vitamin K. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease.1 cup of chopped raw kale (67g) contains 33 calories and 2 g of protein, 5 g of fiber, 206% of daily vitamin A requirements, 134% of vitamin C, 9% of calcium, 6% of Iron.


Roasted Pumpkin Seeds

by Susan Arruda

Roasted Pumpkin Seeds

YIELD: 4 Servings

Pumpkin, a powerhouse of nutrition!

Pumpkin, a powerhouse of nutrition!


1 cup pumpkin seeds, rinsed and patted dry
1 tbsp. Non-hydrogenated margarine or butter
1 tsp. Worcestershire sauce
1 tsp. Hot or sweet pimento paste/sauce (found in the Portuguese ethnic section of some grocery stores).
1/8 tsp. onion powder
A dash of garlic powder
1/4 - 1/2 tsp. sea salt or to taste


Pre-heat oven to 275 degrees Fahrenheit.

Add the softened margarine or butter and stir well to combine and coat seeds.
Add all remaining ingredients and stir well to coat.
Spread seeds evenly on a baking pan lined with foil.
Bake for approx. 20-25 mins. or until dry and golden.
Cool to room temperature and serve.

To store once cooled, place in an airtight container to prevent humidity and moisture from setting in. The drier you keep the seeds, the longer they last.


Clean Quinoa Pie Crust

by Susan Arruda

Use this healthy alternative in your pies, quiches and anything else that requires a crust!


1 1/4 cups cooked quinoa
1 egg
1 tbsp. honey
1 tbsp. butter, melted
1/4 cup all-purpose flour (use a gluten free flour of choice to make this recipe gluten free)

Optional: Sprinkle with some cinnamon and/or brown sugar prior to baking, if desired, and if using for a sweet dessert.


Cook the quinoa according to pkg. instructions. Crack the egg in a bowl and whip using a fork. Add the honey, butter and mix together. Add the cooked quinoa and all-purpose flour and combine well using a large mixing spoon. 
Spread onto an oven friendly pie plate and bake for approximately 10-12 minutes in a 350 deg. Fahrenheit oven.
Store in the refrigerator for future use or use immediately for pie or quiche.


Grandola Granola!

By Susan Arruda 

YIELD: 14 Servings of ½ cup/125 mL


1/2 cup kasha (soaked*)

1/2 cup quinoa (soaked*)

1 ½ cups kamut flakes or large flake rolled oats

1 ½ cups spelt flakes or large flake rolled oats

1/4 cup ground flax

1/3 cup pumpkin seeds

1/3 cup shredded unsweetened coconut

1/4 cup chopped walnuts

1/4 cup slivered or sliced almonds
2 tbsp. sunflower seeds

2 tbsp. chia seeds

1 tsp. cinnamon

1/2 tsp. pumpkin pie spice (or allspice or more cinnamon)

1/2 tsp. turmeric (or coriander)

1/3 cup maple syrup

1/3 cup honey

2 tbsp. blackstrap molasses

¼ cup high quality cooking oil (i.e. grapeseed, coconut, etc.)

1 tsp. pure vanilla extract


* Soak grains in room temperature water overnight or if you haven’t pre-planned it and want to rush the process, soak the grains in boiling water for 10-15 minutes. Rinse and drain the grains using a mesh strainer and add all the listed ingredients, stirring to combine, using a large mixing spoon.



Spread as evenly and as thinly as possible to ensure even cooking, onto a large non-stick cookie sheet or a cookie sheet lined with parchment paper.Bake @ 275 degrees Fahrenheit oven (pre-heated) for 1 hour, stirring every 15 minutes. Lower to 250 degrees Fahrenheit for last 30 min if granola is getting too dark.
Store the granola in an airtight jar or container and store at room temperature or the refrigerator.


Tamari Roasted Almonds

by Susan Arruda

Our make it yourself tamari roasted almonds recipe allows you to control the quality of ingredients, save money, and sneak in some added nutrition and flavour!


YIELD – 3 cups total – 15 servings of ¼ cup (2 oz.)


3 cups raw almonds
1/4 cup low sodium tamari (tamari sauce is also available in a gluten free option)
1 tbsp. nutritional yeast flakes*


Preheat oven to 300 degrees. Line a baking sheet with parchment paper or use an oven safe casserole dish. 
Spread the raw almonds in a single layer on the baking sheet.
Bake approximately 10-15 minutes, stirring occasionally until you smell a nice nutty aroma but don’t allow the nuts to start browning, or to burn!
Remove from the oven and place the almonds in a glass bowl. (Plastic bowl is not a suitable option for hot foods!) Add the tamari sauce over the nuts and stir to thoroughly coat all the almonds. Sprinkle in the nutritional yeast flakes and stir to combine well. Let sit 10-15 minutes, stirring occasionally.
Transfer the nuts back to the baking sheet and spread in an even layer.
Place back in the oven and bake for an additional 10-15 minutes, stirring occasionally until dry and nicely browned.

Allow almonds to cool and dry completely before storing in an airtight container.


Oven temperatures vary so please watch carefully so that you don’t burn the almonds.
Store the almonds in an airtight container for up to a month or store in the refrigerator for up to a year.

*Nutritional Food Yeast is the original vegetarian nutritional yeast; an excellent source of thiamine and vitamin B12. ¼ cup contains 300% of the recommended B12 requirements, 580% of Thiamine, 6% of iron, 6 g of protein and 3 g of fibre.  Food yeast has a pleasant tasting cheesy flavor and can be used directly on vegetables, baked potatoes popcorn and other foods as a condiment. It can be added to your favourite cake or cookie recipes. –


tamari roasted almonds in cup.JPG

Baked Zucchini Chips

by Susan Arruda

Yield: 4 Servings


2 medium sized zucchini, thinly sliced and uniform

2 tbsp. ground flax seeds

2 tbsp. cornmeal 

1 tbsp. ground steel cut oats or ground oat groats (omit and use more cornmeal for a gluten free recipe)

2 tbsp. freshly grated Parmesan cheese

1/8 tsp. garlic powder

1/8 tsp. onion powder

1/8 tsp. each black pepper and sea salt

1 ½ tbsp. olive oil (for brushing onto zucchini)



Combine the dry ingredients in a small bowl. Pour the olive oil into a separate bowl.

Brush the zucchini with olive oil and dip into the dry crumb mixture to cover both sides.  Place the zucchini onto a baking sheet lined with parchment paper or foil.

Bake at 300 degrees Fahrenheit for 20 minutes. Set the oven to the broil setting and bake for an additional 5 minutes. Turn the oven back down to 300. Flip the zucchini and repeat the same procedure on the other side.