‘Recipes’ Category

  1. Coconut-Lime Protein Squares

    April 13, 2016 by Melanie Faris

    Coconut-lime squares

    Lately I’ve been working on building some muscle mass and upping my protein intake. I love eating healthy consistently, but boy oh boy is it a challenge finding creative, yummy, and all the while healthy food to eat. I seriously can’t handle the “apple and almond” snack that is so often recommended. Like seriously, do I want to eat an apple and a handful of almonds? No. No I do not.

    Today was the day for a little experimenting in my kitchen. It has been sooooo long, and I have been yearning to get back to some of my old eating habits. I had so much fun eating healthy in my past. I also had time to bake and cook all the time. Unfortunately convenience has won this Mommy’s mouth. Seriously, I have become the person I never thought possible. You know who I mean right? The boring mommy snacker who has no time to bake so I snack on pre-made store-bought boring food all day type of person. *Insert blood curdling scream.

    I can’t handle it anymore. My taste buds are begging me for some flavour and freshness. I’m sick of eating plain cottage cheese because I don’t have time for anything else. TODAY IS THE DAY ladies and gentlemen. Fasten your seat-belts for a good healthy, easy recipe.

    Coconut-Lime Squares
    Yields 16
    A cake-like snack without the sugar or guilt.
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    Prep Time
    15 min
    Cook Time
    30 min
    Total Time
    45 min
    Prep Time
    15 min
    Cook Time
    30 min
    Total Time
    45 min
    Dry Ingredients
    1. 1 cup oat flour (to make - pour large flake oats into food processor or blender until it resembles flour)
    2. 1/2 cup unflavored, or vanilla whey protein powder
    3. 1/2 cup xylitol (low sugar option) or other sweetener of choice
    4. 1/3 cup unsweetened coconut flakes
    5. 1 tablespoon baking powder
    6. 1/2 teaspoon baking soda
    Wet Ingredients
    1. 1 whole egg + 2 egg whites
    2. 3/4 cup unsweetened applesauce
    3. 1/4 cup 0% plain or vanilla greek yogurt
    4. 3 tablespoons melted coconut oil
    5. 1/2 lime, juice only *optional - add zest of 1/2 lime
    6. 5 drops lime essential oil (food grade. ex, Young Living brand)
    1. Preheat oven to 350F. Line an 8x8 baking dish with parchment paper for easy clean-up.
    2. In a medium bowl, mix the dry ingredients together. In a separate bowl mix the wet ingredients together. Pour the wet ingredients into the dry ingredients and mix until just combined. Do not over stir.
    3. Pour the mixture into the baking dish lined with parchment paper, and bake for 30 minutes. Test with a knife to see if it comes out clean. Let sit for at least 10 minutes before cutting into 16 squares.
    4. Best eaten fresh and warm. Refrigerate leftovers or freeze for later.
    1. Try enjoying these squares with a dollop of yogurt and a squeeze of lime juice on top! Especially if the bars need moistening up after a couple days in the fridge.
    Melanie Faris' Blog http://melaniefaris.com/
    Start your life-changing journey with essential oils now. Click here to get started!

  2. Turkey Oatmeal Veggie Balls

    February 24, 2015 by Melanie Faris

    Turkey Oatmeal Veggie Balls

    When I was doing the Jamie Eason Livefit Program, I was always in search of clean meals that had lean meats & healthy carbs. I ate a lot of turkey, chicken, fish and eggs. Many of the recipes I used were actually from Jamie’s program, and they helped me to stay on track with my diet. Now that cooking is part of my job as a personal chef, I love using my favourite clean eating recipes as a base and build on them to make new recipes & flavours.

    This recipe was one that I  adapted from Jamie Eason’s Meatloaf Muffin recipe. It has always been one of my favourite’s, because it is SO easy to make, So delicious, and it FREEZES GREAT. With my due date being only 6 weeks away, it’s time to start stocking up the freezer with quick meals for when baby arrives. I changed up some of the measurements and added my own spices so that it has the texture and taste that I like best. I like to eat these with Franks red hot & a side of steamed veggies. Yum! Clean eating can be really easy & super fast. I hope you love these as much as I do. 

    Turkey Oatmeal Veggie Balls
    Yields 6
    A quick main dish that freezes great! Steam up some veggies on the side and you're all set. This will feed a family of 4 or 5, but I usually make a double batch so I have extra to freeze. It takes almost the same amount of time to make, so why not?!
    Write a review
    Prep Time
    10 min
    Cook Time
    35 min
    Total Time
    45 min
    Prep Time
    10 min
    Cook Time
    35 min
    Total Time
    45 min
    1. 1 package ground turkey, or chicken (450g)
    2. 3/4 cup large flake oats
    3. 2 eggs
    4. 1 bell pepper, chopped finely
    5. 1 small onion, chopped finely
    6. 1 celery stalk, chopped finely
    7. 1 1/2 tablespoons garlic powder
    8. 1 tsp cumin
    9. 1 tsp oregano
    10. *optional spices - pinch of cayenne & red pepper flakes
    11. Salt & pepper, to taste
    12. 2 tsp olive oil
    1. Preheat the oven to 370 degrees.
    2. Line a baking sheet with foil or parchment paper (for easy clean up) and drizzle a small amount of oil on the bottom.
    3. Chop the vegetables into small pieces & mix all of the ingredients together in a large bowl.
    4. Form the mixture with your hands into 6 balls (approx. the size of a tennis ball).
    5. Place the turkey balls onto the baking sheet and drizzle them with a bit more oil.
    6. Bake in the oven for 35 minutes (or until cooked through at 165 degrees fahrenheit).
    1. Optional - turn the turkey balls half way through. This isn't necessary, but will give it a nice crust on both sides.
    2. You can add other vegetables to this recipe that you have in the fridge. Carrots, mushrooms, zucchini...etc.
    3. If you have leftovers, I like to put them in a bowl with chicken broth in the fridge. This way they are super moist when you reheat them again.
    Adapted from Jamie Eason's Turkey Meatloaf Muffins
    Melanie Faris' Blog http://melaniefaris.com/

  3. Chicken and Vegetable Curry

    January 9, 2015 by Melanie Faris

    Chicken Vegetable Curry

    It’s been a while since I have posted a new recipe. Today is the day! I’m excited to bring you an amazing chicken curry that I made last night for dinner. Indian curry? Thai curry? I don’t know what kind of curry it is, all I know is I used a bunch of curry spices and my house still smells like curry this morning. Must be pretty flavorful, right? Oh yes. If you like curry, this dish will be a new household staple meal. A word of advice – don’t skip out on marinating the chicken. It’s an important step! I was able to open my cupboard and pull most items I usually have on hand. Score! No drive to the grocery store. Plus, it’s super cheap to make if you are on a budget after Christmas. Hope you enjoy it as much as we did.
    xo Mel.

    Chicken and Vegetable Curry
    Serves 4
    A delicious healthy chicken curry that uses traditional curry spices with a touch of heat.
    Write a review
    Prep Time
    15 min
    Cook Time
    30 min
    Prep Time
    15 min
    Cook Time
    30 min
    1. 2 boneless skinless chicken breast
    2. 1 can of coconut milk (I used full fat, but you can also use light)
    3. 1 cup tomato sauce
    4. 1/2 cup vegetable broth (I cook my rice in the rest)
    5. 2 T. tomato paste
    6. 2 T. of coconut oil
    7. 3 garlic cloves, minced (plus extra for marinade)
    8. 1 inch piece of ginger, minced (plus extra for marinade)
    9. 1 orange, juice only (one half is used for marinade)
    10. 1 onion, chopped into wedges
    11. 1 bell pepper, chopped
    12. 1 carrot, peeled and chopped
    13. 1 medium sweet potato, peeled and chopped
    14. 2 T. yellow curry powder
    15. 2 tsp cumin
    16. 1 tsp turmeric
    17. 1/2 tsp garlic powder
    18. pinch of red pepper flakes (if you like a bit of spice)
    19. salt and pepper, to taste
    1. 1/4 cup olive oil
    2. 1/4 cup of coconut milk (use the rest in the sauce)
    3. 1/2 orange, juice only
    4. 2 small garlic cloves (or one medium), chopped finely or minced
    5. 1 small piece of ginger (approx 1 tsp chopped finely or minced)
    1. Rinse and chop the chicken into bite size pieces. Place in a bowl and set aside.
    2. Prepare and mix all of the marinade ingredients in a bowl and pour over the chicken. Cover and put in the fridge overnight, or a minimum of 1 hour. Save the rest of the coconut milk in the fridge for later.
    3. If serving with brown rice, start cooking this first so it is ready in time
    4. Heat a large pan with coconut oil over medium-high heat. Sprinkle chicken pieces with salt and pepper. Add the chicken to the pan once it is hot. Let the chicken sizzle and brown on the outside. The goal is not to fully cook the chicken. Remove from the pan once browned and cover with foil to keep warm.
    5. Turn the heat down to medium and add the vegetables, garlic and ginger to the pan. Add more oil if needed. Stir in all of the spices and let it cook until onions are translucent.
    6. Add all remaining liquid, tomato paste and orange juice into the pan. Let simmer covered on low for around 10 minutes, or until sweet potato is soft. Add chicken and simmer gently until it is cooked through (5 minutes or so).
    1. Tastes great served over rice!
    Melanie Faris' Blog http://melaniefaris.com/

  4. Warming Beef and Barley Stew

    October 27, 2014 by Melanie Faris

    warming beef and barley stew

    The other day I was stuck for what to make for dinner. Usually our dinners are not anything too extravagant. My go-to meals consist of cod (our favourite fish), or chicken, rice & veggies. We eat this often and it’s easy to make. I think people get the idea that I am always cooking incredible meals for Thomas and I. Sure there are days where I feel inspired, but to be honest, after a day full of cooking for others, I often just want to come home and throw a quick meal together, or order takeout if I’m really lazy lol.

    So as I was driving home from a day of cooking, a craving suddenly hit this pregnant lady. Stew. I wanted a big bowl of beef and barley stew (inspired by my Dad who made this occasionally for us growing up, even though he doesn’t like stew as much as Mom and I). I headed straight for the grocery store to get some key ingredients.

    Beef and Barley Stew Grocery List

    Fresh Produce Meat Packaged Goods
    Carrots Stewing Beef (0.5kg) Flour (Quinoa or W.Wheat)
    Celery   Package of Pearl Barley
    Small Package White Mushrooms   Olive Oil
    1 Onion   1 Can Tomato Paste
    Garlic   2 Cartons Beef Stock
    6 Small Potatoes (any)   1 Can Beans in Tomato Sauce
        1 Can Kidney Beans
        14 oz Diced Tomatoes
        Salt + Pepper
        Dry Thyme & Rosemary
        Bay Leaves
        Garlic & Onion Powder

    Most of these items you may already have in stock. Now that we have everything we need, let’s make our stew!


    Warming Beef and Barley Stew
    Serves 8
    A delicious stew that will fill your body with warmth and goodness.
    Write a review
    Prep Time
    15 min
    Cook Time
    1 hr 15 min
    Total Time
    1 hr 30 min
    Prep Time
    15 min
    Cook Time
    1 hr 15 min
    Total Time
    1 hr 30 min
    1. 3 celery stalks
    2. 2 carrots
    3. 1 small package of white mushrooms
    4. 1 onion
    5. 3 cloves of garlic, minced
    6. 6 small potatoes
    7. 0.5 kg of stewing beef
    8. 1/4 cup + 3 tablespoons quinoa or whole wheat flour
    9. 3/4 cup pearled barley, rinsed
    10. 2 cartons beef stock (or replace one carton with mushroom broth)
    11. 1 can beans in tomato sauce
    12. 1 can kidney beans (large or small, your choice), rinsed and drained
    13. 1 can (14oz.) diced tomatoes
    14. 1 can tomato paste
    15. splash of olive oil
    16. 1 tsp thyme
    17. 1 tsp rosemary
    18. 1 tsp onion powder
    19. 2 tsp garlic powder
    20. 2 bay leaves
    21. salt and pepper, to taste
    1. Begin by chopping all vegetables.
    2. Wash and peel the potatoes, chopping into bite size pieces.
    3. Heat a splash of olive oil in a large pot over medium heat.
    4. Cut the stewing beef into smaller pieces if needed and place in a ziplock bag with 1/4 cup of flour. Seal and shake the beef so all pieces are coated.
    5. Add the beef to the pot with a bit of salt and pepper and brown all sides. Once browned, remove beef and set aside.
    6. Add a bit more oil to the pot and add all vegetables (except potatoes). Add salt + pepper, and remaining spices. Let them cook until soft (approx. 10 minutes).
    7. Add potatoes, barley, broth, beans, diced tomatoes and paste to the pot and turn heat on high. Stir.
    8. Throw in 2 bay leaves and let it come to a boil. Turn heat down and simmer for 1 hour.
    9. Once stew has cooked, you can whisk in the remaining flour to thicken if needed.
    1. Optional: serve with buttered bread to dip
    2. Hint: freeze leftovers for another day when you don't feel like cooking!
    Melanie Faris' Blog http://melaniefaris.com/

  5. Pumpkin Pie Spiced Applesauce

    October 10, 2014 by Melanie Faris

    Thomas and I went apple picking on Wednesday (Thomas’ day off). We have tried to be a bit more adventurous when we have time together, although the couch is often the most enticing place to be. So we headed out for breakfast to our favourite local breakfast spot, and with satisfied bellies, we hit the apple orchard.


    He’s so darn cute I could squeeze him.


    I wasn’t sure what to do with the bag of apples. It’s now Friday, and I think we ate a total of 3 apples since Wednesday. I mean, you can only eat so many apples right?! I was thinking of making an apple crisp, or maybe an apple pie for Thanksgiving, but I am already going to make a pumpkin pie. Then it hit me – Aha! I can make an apple loaf. After reading through recipes online, I realized if I wanted to cut out most of the butter, I was in need of applesauce (which I didn’t have). And then another Aha moment hit me. I will make applesauce! It is perfect for this time of year, and what better than to add a bit of pumpkin pie spice and some pumpkin purée to the mix?! I was sold. So off to the kitchen I went, wearing my housecoat and sporting some bad breath. When it’s cooking time, who really has time to brush their teeth?! It was first thing in the morning I had work to do…

    Don’t worry I brushed my teeth. Just after I finished my work in the kitchen :).


    Pumpkin Pie Spiced Applesauce


    Click here for the Printable Recipe

    Step 1: Peel, core and slice 7-8 apples.


    Step 2: Add to a pot.


    Step 3: Add to the pot 1/2 cup each of apple cider (or apple juice), and water. (I’m sure this would work fine with water only if you don’t have juice).


    Step 4: Add 1 tablespoon of cinnamon + 1/4 teaspoon of pumpkin pie spice (or a mixture of cloves, nutmeg and allspice if you don’t have this spice), + 1/3 cup of coconut sugar. Stir.

    DSC_0024          DSC_0025


    Step 5: Let simmer for 20-25 minutes covered.

    Step 6: Using a slotted spoon,transfer the apples (not the remaining liquid) to a blender. If you have a Vitamix, you may want to use the tamper, or scrape down the sides occasionally. Blend until smooth or a bit chunky (your choice).

    DSC_0037 DSC_0042

    Step 7: You can eat it as is, or add a little extra pumpkin flavor by stirring in 1 tablespoon of pumpkin purée. It’s fall, why not?! 🙂


    *Tip – add a little bit of lemon juice to preserve the applesauce if you aren’t eating it right away. Remember to refrigerate in an airtight container.

    The final product…

    Delicious Pumpkin Pie Spiced Applesauce! Use it in all your fall baking recipes to replace the butter and fat, or eat it as-is. Yum!



    Let me know what you think! I certainly will be enjoying this for the next couple of days. Happy Thanksgiving to all ye fellow Canadians!

    With Love,

    Melanie Faris






  6. Summer Is Here! Banana Date Pops Recipe

    June 29, 2014 by Melanie Faris

    Well, it’s official. The sun is shining (for the most part), and the beautiful weather is here to stay. Summer is here! Yippee!! I have many memories of being a little girl and walking to the nearest convenience store in the summer. I would often walk back home with a Popsicle in hand. I always loved a Banana Popsicle. Looking back now, I wish I realized what I was putting in my body. Just check out the ingredients:

    water, high fructose corn syrup, corn syrup, sugar, contains 1 percent or less of each of the following: banana juice concentrate, guar gum, natural flavor, locust bean gum, phosphoric acid, turmeric oleoresin (for color).

    It kind of makes me giggle that these Banana Popsicles have less than 1 percent banana juice. Maybe they should be called a high fructose corn syrup sugar Popsicle. I don’t think they would sell as many though…?

    Maybe this summer instead of walking to the convenience store, I will just open my freezer and enjoy my own delicious creation. I certainly want to enjoy a summer treat (or two) every once in a while, especially on those hot sunny days – like today!

    So here it is, just in time for summer – a creamy frozen treat that I will be sure to enjoy all summer long!

    banana date pops

    Printable recipe for Banana Date Pops

    Banana Date Pops Recipe



    2 cups of filtered water (plus extra for soaking cashews)

    ½ cup raw cashews, soaked

    2 ripe bananas

    8 medjool dates, pitted

    1 tsp vanilla extract (or 1 vanilla bean)


    Cover and soak the raw cashews in filtered water for 2-4 hours. Once softened, drain and rinse the cashews. Add them to the blender with 2 cups of water and blend until smooth. You can also use almond milk in replace of the cashew milk, but it won’t be as creamy.

    Pour hot water over the dates to let them soften before using. Let them sit for a few minutes. If the dates have pits, be sure to remove them.

    Add all of the ingredients into a high-speed blender. Blend until smooth. Pour the mixture into Popsicle containers and let them sit in the freezer overnight, or until they are fully frozen. If you can’t fit all of the mixture in your Popsicle containers, just drink it like a smoothie. You wont be sorry.

    *Tip – If the Popsicle wont come out when it is frozen, pour hot water over the outside of the container to help them slide out easier.



  7. Breakfast Baked Oatmeal

    May 7, 2014 by Melanie Faris

    Breakfast Baked Oatmeal

    I love Wednesdays! Sure, it may seem like a regular mid-day, half way to the weekend kind of day to most, but not for me. Wednesday is Thomas’s day off, and my favourite day of the week for this reason. Every Wednesday we get to hang out for the entire day! Or most of it at least…

    Our day today started off on a really good note…

    Breakfast. Get your head out of the gutter.

    I hopped out of bed at 7:30 AM. My taste buds were craving oatmeal this morning. Both Thomas and I love to have oatmeal for breakfast, and we have it on a regular basis. Since today was a special day of the week, I was making special oatmeal. I have wanted to experiment with baked oatmeal for a while, and today just happened to be the day for it!

    I slaved away in the kitchen for hours putting this recipe together. Not. (Don’t tell Thomas, but this extravagant breakfast only cost me 5 minutes in the kitchen. The rest of my time was spent on the couch sipping on my Dandy Blend watching the rest of “Saving Mr Banks” that I was too tired to finish last night.) PS. I still didn’t manage to finish it since the oatmeal was done baking in only 30 minutes.

    The aroma in my house was incredible. I think I’m going to chuck my candles in the trash and start making this breakfast daily instead. Thomas just so happened to hop out of bed when the baked oatmeal came out of the oven. It even brings the dead back to life…no promises, but it worked for Thomas so it’s worth a try ;).

    The rest of our day was filled with raking, weed picking, stick gather and garden creating. There are still piles all around our house, but at least we got a good start on it all. Now I’m going to pour myself a hot tea and go back to the couch and attempt to finish this movie for the 3rd time. The movie is great, but I love food more. Nothing can keep me on the couch when food about to be served! Hehe.


    Breakfast Baked Oatmeal


    Breakfast Baked Oatmeal

    Click here for the printable version of the recipe

    Serves 2

    If you need to make this oatmeal for more than 2 people, just simply double the recipe. It may take a bit more time in the oven, but it’s well worth the wait.

    Prep Time: 5 Minutes

    Bake Time: 30 Minutes



    1 cup of large flake oats

    1 cup of almond milk (fresh is best)

    1 apple, grated

    ¼ of dried cranberries

    ¼ cup of raw walnuts

    1 tsp vanilla extract

    ½ tsp cinnamon

    coconut oil (for greasing)

    maple syrup (*optional)



    Preheat oven to 400 degrees.

    Lightly grease an 8×8 baking dish with coconut oil.

    Mix all ingredients together in a medium bowl. Pour the mixture in the baking dish and bake for 30 minutes.

    Scoop the oatmeal in your favourite breakfast bowls and enjoy with a splash of cold almond milk and maple syrup if desired.



  8. My Final Week Raw

    April 16, 2014 by Melanie Faris

    Well, I am on my final week. I can’t believe I have made it this far on a raw food diet. 30 days seems like a long time, but it really has been enjoyable and I would definitely recommend it to others. I am not sure what lies ahead in the future for me, but after this experience, I know that meat won’t be part of my diet the same way it was before. I am thinking of moving off my raw diet on Monday into a vegan lifestyle and try that for a while. I still want to eat fish and eggs on occasion, but I really have no desire to dig into a steak or cook up a piece of chicken for myself. I’m really not sure what I want to do next, but that’s the fun of it. I don’t want to give myself “rules”, but rather go by how I feel and listen to my body.

    I don’t think one diet fits all. Life is a journey of discovering what path YOU want to take.

    I have discovered that I really enjoy the raw lifestyle, but I also know it is not something I want to continue 100% for the rest of my life. I just love cooking food too much. But when I commit to trying something new, I give it my all. I would encourage you to do the same when trying something new. If you really want to experience something, don’t just dip your toes in the water, you need to jump right in and fully embrace the opportunity before you. That is the key to success.

    While I get ready to venture into more of a vegan lifestyle, I have decided to start experimenting in the kitchen again to “prepare myself.” I also can’t help myself from cooking, even if I can’t eat the food yet! Many of you are probably hoping for a new recipe to be posted that actually involves a stove and not only avocado and greenery. Thanks for waiting so patiently! With that being said, I now present to you a vegan recipe that is a perfect snack to eat or pack in your children’s lunch bag. Completely NUT free, gluten-free, added-sugar free, dairy free, “raw” free (lol). Here is my newest recipe for “not-too sweet” Granola Squares.

    granola squares

    Click here for the printable recipe

    Recipe By: Melanie Faris

    Makes 12 Squares


    Dry Ingredients

    ¾ cup of large flake oats

    ¼ cup of oat flour (or almond meal/flour if using nut products)

    ½ cup of dried pitted dates

    ½ cup of dried figs

    ¼ cup each of sunflower seeds and pumpkin seeds

    2 tablespoons of sesame seeds

    2 tablespoons of chia seeds

    1 teaspoon of cinnamon


    Wet Ingredients

    1/3 cup of coconut oil

    1/3 cup of water

    ¼ cup of unsweetened rice, coconut or other nut free milk (or almond milk if using nut products)

    1 tsp vanilla extract



    1. Preheat the oven to 350 degrees. Prepare an 8×8 dish and line with parchment paper. Set aside.
    2. Begin by soaking the dried dates and figs in a bowl of hot water to let them soften.
    3. Add the chia seeds to a small cup or dish with the milk and stir. Let them sit to expand (at least 5 minutes). You may need to stir once or twice while it thickens.
    4. Once the oven is preheated, spread the large flake oats on a dry baking sheet, and toast them in the oven for 10-15 minutes, until light brown.
    5. Meanwhile, in a small saucepan, heat the coconut oil until melted. Set aside to cool.
    6. Drain the water from the dates and figs, and then add to a blender with 1/3 cup of water. Blend until smooth, or slightly chunky. You may need to scrape the sides and add touch more water and blend again.
    7. Add all ingredients (including toasted oats) to a large mixing bowl, (or in the saucepan with the coconut oil for less cleaning). Mix everything together well. Pour the mixture into the prepared baking dish and smooth out to make it as flat as possible.
    8. Turn the oven down to 275 degrees and bake for 40-45 minutes.
    9. Let the granola squares cool, and then cut them into 12 squares.

    Cover and refrigerate leftovers.

  9. Garden Green Energy Wrap

    April 3, 2014 by Melanie Faris

    I keep talking about the amount of energy I have from this raw food cleanse. I simply am amazed. If you want a little taste of what real energy feels like (not from caffeine), start to eat your greens! Don’t know where to start? Find it hard to add flavor and variety with greens? Well then you have to try my favourite raw lunch recipe below, packed with plant based protein and healthy fats. You will have sustaining energy to get you through until your next meal, with extra energy to spare!


    Day 11 Raw


    Today I went to the gym bright and early with Thomas. We started off our workout with a quick warm up on the elliptical and then went over to the scale. We were a bit nervous (mostly me since the last time I weighed myself I was 10lbs heavier than I thought). I have never been into weighing myself much, but since I have been slacking a bit on my workout routine and eating lots of food, I wanted to know where I was at. Jamaica did not help the waistline either. I was pretty excited to see my weight has dropped 5 pounds since my first weight-in 11 days ago – Yippee! I would like to lose 5 more pounds, which should be enough to get me back into my old jeans. I miss them oh so much.

    I was a bit worried about gaining weight from all the avocados (my current favourite food), and nuts I have been eating daily. I’m not used to eating such a high-fat diet, but it is the only food that keeps me feeling full for a long period of time on this “diet.” I generally have 1 avocado/day and a handful of nuts, plus I have been using tahini paste like it is going out of style. Yum! But like I said before, I’m not doing this to lose weight, but if it gets me back into my jeans, I’m really going to be happy. So far, I guess I haven’t overdone it on the avocado and tahini! I just so happen to use both of these in my recipe below…

    So you want to be raw…even for only 1 meal? That’s awesome! You will feel so much better after eating this wrap than you would after having a regular sandwich or wrap from the store. You can also use an Ezekiel or whole grain wrap with cooked quinoa for a quicker vegan version – that works great too! Let me know what you think in the comments below, or on my Facebook Page!


    Garden Green Energy Wrap


      Garden Green Energy Wrap

    Click here for the printable Recipe

    Recipe by: Melanie Faris

    Servings: 1

    Preparation: 5-15 minutes (plus sprouting/cooking time)


    1 raw or sprouted wrap (I use Live organic raw super green wraps)

    ½ ripe avocado

    1 handful of mixed sprouts or dark leafy green lettuce mix (or both!)

    2 tablespoons of quinoa, sprouted (or cooked for vegan option)

    1 handful of fresh herbs (cilantro and parsley are great in this wrap)

    1 tablespoon of raw hemp seeds

    1 tablespoons of tahini

    ½ clove of garlic

    1-2 small lemon or lime wedges

    Sprinkle of dulse flakes (or sea salt)

    Freshly cracked pepper



    Sprouting Quinoa

    To make this wrap 100% raw, sprouting the quinoa is a great alternative to cooking it. To sprout quinoa, rinse the quinoa and cover with water. Let it soak overnight in a mason jar or sprouting container. After soaking, drain and rinse the quinoa. Place a sprouting lid or mesh screen over the lid and turn the jar upside-down to allow the liquid to drain from the container. For the next 3-5 days, rinse the quinoa daily (twice if you can), leaving the jar upside down with a sprouting lid or mesh screen on the jar. You will begin to see sprouts popping out of the quinoa within a day or two. In approximately 3-5 days, your sprouts are ready to eat!

    If you are not eating a raw diet and would like to use cooked quinoa instead, follow the cooking directions on the package.

    To begin making the wrap, mice the garlic and mix it with the tahini paste plus the juice from the lemon and/or lime wedge. Spread the garlic tahini sauce onto the wrap. Cut an avocado in half and spoon out the flesh onto the wrap. Roughly chop the fresh herbs and sprinkle on top of the avocado. Add the remaining ingredients to the wrap (plus an extra squeeze of lemon or lime juice for added flavor). Don’t forget to add your dusle (or sea salt) and freshly cracked pepper!


    This wrap has lots of healthy fats and plant based protein to give you sustaining energy!



  10. 6 Days Raw and counting

    March 29, 2014 by Melanie Faris

    Well, I’ve made it to day 6! Only 24 days to go. That sounds like a long time, but I’m quite surprised by how I feel so far…

    Day 5


    I woke up this morning not feeling so great. No headache, but I really wanted food. By food, I mean over easy eggs, two thick slices of rye bread and a side of fruit. It wasn’t happening though. I pulled out my juicer and began making a green juice to start my day. I was feeling a bit dizzy and not “normal” so I decided to lie down for a bit. Around 15 minutes or so, the juice must have digested because I felt energized and ready to take on the day! I guess I didn’t eat enough the night before so I was in need of nutrition to get me going again…

    I had another large green drink for lunch from Natures Emporium and headed off to “work”, although cooking never feels like work at all. I had a ton of energy and focus the entire day. With a big list of things to cook, I often get a bit flustered and can’t seem to time things properly. Well today – I was on the ball! I couldn’t believe it. I was able to think clearly and get everything done in perfect timing without feeling flustered or stressed at all. Coincidence? I think not.

    You might be wondering if cooking is difficult for me on the Raw Diet. Surprisingly…no! Although certain things I need to have a taste of, but I haven’t had any cravings or strong desire to eat the food I am cooking. I had WAY more cravings when I wasn’t eating raw compared to now. I think it comes down to mind over matter – since I know I’m not allowed cooked foods, I automatically don’t make it an option for myself. Since coffee isn’t an option for me in the morning, I don’t even think about it anymore. Although, now that I mention it, a nice cup of hot coffee would be pretty good right now – Hehe, but I’m totally fine without it! This morning’s craving for eggs went away right after my fresh juice. I may think about a food I want to eat that’s not raw, but it’s not a desire that controls my body. I simply say no and the craving goes away. I also don’t have the urge to “sneak” bites here and there because I just don’t want to. That right there is a miracle.

    Day 6


    I’ll keep this short because I don’t have much to say besides:

    I feel gggggrrrrrreat

    without the frosted flakes…

    Today I have the most energy yet. I woke up at 4:30 am for personal training, pulled out my greens and started juicing. Although going back to bed was tempting because it is warm and cozy, and who doesn’t like sleep?!…But I certainly had tons of energy, and it just kept on comin’! I had one juice for breakfast, a raw green wrap for snack with avocado, and a delicious Green & Glowing Salad (recipe posted below) for lunch. I am going out for dinner with the family tonight and plan on making a green drink before. I will order a salad for dinner and bring my own dressing with me (weird? maybe, but I’m ok with it). Check out the juicer I use and salad recipe below!


    Omega NC800


    nc800hds_1 <—–There is my new baby. The Omega NC800. I have to say, she purrs like a kitten. Thomas stays snoozing even when I am juicing at 4:30 am! It is incredible how quiet it is. I also love how easy it is to clean. It is not a “big ordeal” to juice anymore, which is why I think most juicers stay in cupboards…this baby is sitting on my counter, and she is there to stay. This is one of the best investments I have made for my health yet. If you could preserve years of your life and relieve any sickness, pain and disease from your body for only a small cost under $400 would you not do it?! I think I spent almost that on my prom dress, which I wore once and is still hanging in my closet…hmph.


     Green and Glowing Salad

    with Creamy Ginger Dressing



    green and glowing


    Click Here for the Printable Recipe


    Recipe By: Melanie Faris

    Servings: I eat this all to myself, but it is probably big enough to share!

    Preparation: 5-10 minutes


    1 big handful of dark green lettuce mix (I like spring mix)

    3-4 purple kale leaves, chopped (hard stems removed)

    1 handful of sprouts (I like to use a mix – sunflower, broccoli, radish…etc)

    Fresh parsley and cilantro leaves picked off the stem (however much you desire)

    ½ ripe avocado

    ¼ large cucumber

    Slice of lime

    *Optional – pinch of dulse flakes



    Rinse all lettuce and vegetables. Chop, cut and place salad in a large bowl or plate. Sprinkle with dulse flakes and squeeze lime to add a burst of citrus. Top with creamy ginger dressing and enjoy.


    Creamy Ginger Dressing


    DSC_0135 (1)  


    ¼ cup cold-pressed olive oil

    ½ of each lemon & lime (juice only)

    2 tbl raw tahini paste

    1 tbl raw unpasteurized apple cider vinegar

    ½ inch of fresh ginger, peeled

    1 clove of garlic

    pinch of sea salt and pepper

    1-2 tablespoons of water



    Place all ingredients in a blender (or food processor) and combine until smooth. Add water until it reaches desired consistency (you may want to add more or less than suggested). Keep leftover dressing in a sealed container in the fridge. The dressing will thicken as it sits so you will need to add a bit more water again.


    Fill your body with greens that nourish your cells and give you glowing skin!