Choc Nut Butter Smoothie


  • 1 tbsp Raw Organic Cacao Powder
  • 1 scoop Chocolate (dark chocolate) Protein Powder
  • 1 medium frozen banana
  • 1 cup Nonfat Plain Kefir (** note below **)
  • 2 tbsp Pecans
  • 1 cup Spinach, Raw
  • 3 Ice Cubes

This tasty drink not only includes kefir (dairy product) but also high-quality nutrients.

Related: 7 High-Protein Breakfasts that Aren’t Eggs


1. Add cacao powder, protein powder, kefir (refer to receipe below), banana, pecans, spinach, ice cubes and water to a blender. Add water depending on desired thickness/texture
2. Blend until mixture achieves a smooth consistency.


Kefir is a fermented dairy product, know to have the strongest probiotic when it comes to health benefit.

Probiotics can help to:

  • improve the healthy bacteria ratio in the gastrointestinal tract area
  • treat or prevent diarrhea, especially during a course of antibiotic
  • treat irritable bowel syndrome or to relieve symptoms
  • reduce or prevent gastrointestinal infections or increase recovery
  • prevent and treat vaginal infections
  • prevent and treat urinary tract infections (UTI’s)


** Note **

If you need 1 cup of kefir, use 3/4 cup of plain yogurt thinned with 1/4 cup milk

Apple-Cider Pear Spelt Cake


Poached Pears:
2 cups apple cider (you can use Cloudy Apple Juice from Supermarkets or Apple Cider at Dan Murphys)
1 teaspoon ground cinnamon
1 teaspoon ground cardamom
4 small (600g) pears, peeled

Make the Poached Pears: Medium pot preferred
*  Bringing cider, cinnamon, cardamom & 1 cup water to a gentle simmer over a low to medium heat;
*  Adding in pears and cook, stirring to rotate the pears until they begin to soften approx. 20 to 22 minutes;
*  Removing fruit from the liquid, let dry on absorbent paper towel (or clean tea towel);
*  Cool completely;

Brown Sugar Spelt Cake:
Nonstick spray
1/2 cup (99g) melted coconut oil
3/4 cup (160g) light brown sugar
1 large (56g) egg  OR  (*** use egg substitutes for baking recipe below ***)
1 teaspoon pure vanilla extract
1 cup (224g) buttermilk
1 cup (99g) spelt flour
3/4 cup (90g) all-purpose flour, plus 3 tablespoons
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon fine sea salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cardamon


Make the Brown Sugar Spelt Cake:
*  Preheat the oven to 177 Deg / 160 Fan Forced or (350F);
*  Lightly grease 9-inch loaf pan with nonstick spray (or lightly grease with butter);
*  Using a medium bowl, whisk together coconut oil and brown sugar;
*  Add egg (or egg substitute), vanilla and buttermilk, mixing until well incorporated;
*  Adding spelt flour, 3/4 cup all-purpose flour, baking powder, baking soda, salt, cinnamon & cardamom, mix all to combine;
*  Toss the pears with remaining 3 tablespoons flour to fully coat;
*  Pour approx. 1/4 of batter into prepared pan, tightly packing pears into pan on top of batter;
*  Pour remaining batter over pears, giving pan a few heavy taps to remove any air pockets;
*  Bake the cake until a skewer inserted into the thickest part of the cake comes out clean for approx. 50 to 55 minutes;
*  Cool in the pan for 20 minutes, inverting onto a cooling rack to cool completely before serving

Egg Substitues for Baking:
1/4 cup unsweetened Apple Sauce (is equivalent or equal to) 1 egg
1 tablespoon Chia Seeds + 3 Tbs of Water (is equivalent or equal to) 1 egg
1 tablespoons Flaxseed + 3 tbs of water (is equivalent or equal to) 1 egg
1/4 cup mashed Banana (is equivalent or equal to) 1 egg
1 teaspoon baking soda + 1 tablespoon vinegar + 1 tablespoon water (is equivalent or equal to) 1 egg

Brain Food Health

We are all generally busy, yet still struggle in eating healthy. In particular, it’s stated to watch our sugar levels, especially diabetes 1 and 2. There are a few other medical conditions which I have not yet mentioned here.

Not taking into account natural sugars such as sucrose and fructose, finding health bars without the added extra sugars is a mine field. 

Ticking and meeting your nutritional needs and having a balanced meal plan is near impossible.

What I did find is a health bar which are quite healthy and used as another “snack” on the run.

Related: Spiced Nuts and Seeds
Related: The best of the Bars (WebMD)

Essential Fatty acids is the most essential nutrient for the brain. It is not surprising that a high in fat diet connects to having cognitive health benefits.

IQ Bars – Keto, Paleo, Vegan & Kosher (no grains, gluten, dairy or soy)


A 1998 study found that patients had a greater fat content in their cerebrospinal fluid, relative to Alzheimer’s patients.[1] A 2012 study found that older people whose diets were highest in fats were 42% less likely to develop mild cognitive impairment (MCI). A condition considered to be a precursor of Alzheimer’s.[2] In a 2014 study found that a ketogenic diet counteracted migraines, reducing their frequency by 76% and their length of attack by 82%.[7]