HOLISTIC NUTRITION COLLECTIVE, Group A Recipe Collection

May 2 0 1 8 E d it i o n

HOLISTIC NUTRITION COLLECTIVE 2018 Recipe Collection h o l i s t i c n u t r i t i o n i s t s fo r c h a n ge

A Collection of Healthy Dishes from Toronto’s Top Holistic Nutritionists

Inside this issue Introducing Toronto’s Top Holistic Nutritionists Wellness Eating Healthy Desserts

Recipes * Healthy Info * Nutrition

G ive n th e pro p er nu t rien ts, yo ur b o d y ’s a bilit y to he al is fa r g rea ter t h a n yo u k n ow!

To ro no t Ho l i s t i c N ut r i t i o n i s t s

GROUP A RECIPE COLLECTION is produced

by The Holistic Nutrition Collective.

Producer: Lynn Ogryzlo Executive Editor: Xxxxx Xxxxx Photographer: Xxxxx Xxxxx For editorial or publicity inquiries or for permission to quote or use copyright material, please contact Xxxx Xxxx through www.holisticcollective.com.

GROUP A RECIPE COLLECTION is copyright Š 2018 by The Holistic Nutrition Collective.

All rights reserved. All recommendations are made without guarantee on the part of The Holistic Nutrition Collective.

The Holistic Nutrition Collective disclaims any liability in connection with the use of this information.

Front cover photograph, back cover photograph and photograph on the left is courtesy of Internationally Award Winning Food Photographer, Jon Ogryzlo.

All other photographs and credits are given by the respective individual authors.

Table of Contents Easy Creamy Sesame Dressing ....3 Mashed Potato Truffles ....4 Cashew-Dill Dip ....5 Berry Coconut Muffins ....6 Vegan Ceasar Salad ....7 Matcha Coconut Energy Bites ....8 Basic Kitchari ....9 No Bake Cashew Cream Cheese Bars ...10 Date Energy Bites ...11 Quick Cabbage Kimchi ...12 Crunchy Carrot Cinnamon Detox Salad ...13 Ginger Turmeric Squash Soup ...14 Calm Coconut Smoothie ...15 Aci Berry + Banana

Immune Protein Smoothie ...16 Easy Vegan Pesto ...17 Paleo Banana Nut Muffins ...18

Tomoyo Furusho, CNP

a virtual Certified Holistic Nutritionist

Easy Creamy Sesame Dressing Make your own dressing at home!

1 small yellow onion, peeled & quartered 4 tbs (60ml) toasted sesame seeds 10 tbs (150ml) extra virgin olive oil 6 tbs (90ml) organic apple cider vinegar 4 tbs (60ml) tamari sauce 1 tbs (15ml) coconut sugar 1 tsp (5ml) sea salt

Nutritional Benefit High in Calcium, Vitamin C, Magnesium, anti-inflammatory, anti-oxidant

Put all ingredients into a blender. Blend all ingredients until it gets smooth. Enjoy!

Sesame seeds are packed with nutrients! The seed is a fantastic source of protein, fibre, monounsaturated fat, vitamins B1 and B2, minerals such as copper, magnesium, iron, zinc and calcium.You can find sesame in some forms such as oil, paste (tahini), and cosmetic applications.

From Yokohama, Japan, Tomoyo or Toy as she is known, was diagnosed early in life with PCOS and amenorrhea.

There wasn’t a doctor who could tell her what was wrong.

Instead, they offered her drugs in an attempt to heal her.

Unfortunately, drugs did nothing to solve the problem.

What helped her was fresh, wholesome, plant-based food. A few months after Toy started a clean diet, her healh issues resolved themselves. Since then, Tomoyo has believed that food is definately the most powerful medicine for our body. The experience sent Toy down a new path of holistic nutrition where she now helps others heal and achieve optimal health and vitality.

Tomoyo Furusho, CNP Holistic Nutritionist

705-60 Gloucester Street Toronto, Ontario, M4Y1L7 (416) 837-1601 tomoyo.cunha@gmail.com

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Lynn Ogryzlo

a Toronto-based certified Food Nutritionist

Mashed Potato Truffles 1 cup (250 mL) mashed potatoes, cold 3 tbsp (45 mL) Ontario maple syrup 1 tbsp (15 mL) cocoa or turmeric powder 2 tbsp (30 mL) hemp seeds, ground 1/2 cup (125 mL) unsweetened shredded coconut 1 tsp (5 mL) pure vanilla paste 1 cup (250 mL) dark chocolate chips 1 tbsp (15 mL) coconut oil 1 cup (250 mL) walnuts, ground coarse sea salt, for garnish

Recipe inspired by www.tastemade.com and developed by Lynn Ogryzlo

Mix the cold mashed potatoes with maple syrup, cocoa (or turmeric), ground hemp seeds, shredded coconut and vanilla. Make sure they’re cool enough to form balls and refrigerate for 20 minutes if necessary. Take a teaspoon of mashed potatoes, roll it into a ball and place on a large cookie sheet fitted with parchment paper. Repeat with remaining potatoes. Freeze the balls for 30 minutes. Meanwhile, melt the chocolate with the coconut oil on the top of a double boiler, stirring often until completely melted, about 5 minutes.

If using turmeric, add Âź tsp black pepper to the chocolate. Stir to combine. Put a potato ball on a fork and dunk it in the chocolate, letting the excess drip off. Drop it into the ground walnuts, mound the walnuts half way up each truffle and garnish with coarse sea salt. Put it on a tray lined with parchment paper. Repeat until all of the truffles are coated, then put them in the freezer for 5 minutes to harden. Serve chilled. Makes 24

Nutritional Benefit Per Truffle...

Protein: 2.5 g Fibre: 2 g Fat: 6 g Calories: 73

Lynn is an international award winning author of local food cookbooks, tv host, food writer, college-level instructor for culinary and wine classes and motivational speaker including TEDx. Lynn combines her local food expertise and her degree in holistic nutrition to create a unique perspective on health that links the health of our food directly to the health of our bodies and the health of our communities. Lynn has proven success helping many people with nutritious living plans that originate in your own backyard.

Lynn Ogryzlo Food Nutritionist

135 George St S., Suite 1006 Toronto, Ontario, M5A4E8 (416) 368-8186 lynnogryzlo@gmail.com

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Alexis Yepes

a Toronto-based certified Holistic Nutritionist

Cashew-Dill Dip Only 6 ingredients in this recipe! Serve this with veggies and crackers and it can even be thinned out a little with more milk to use as a salad dressing! ½ cup of cashews 1-2 tablespoons of lemon juice Pinch of salt 1-2 tablespoons of fresh dill leaves 1 clove of garlic (minced or chopped) 3-5 tablespoons of dairy free nut milk Recipe inspired by www.flourchild.ca ,and modified by Alexis Yepes photo by Danielle Matar

Soak cashews overnight or in hot water for 30 minutes. Put all the ingredients in a food processor or high-speed blender and blend until smooth.

Nutritional Benefit Serving size: whole recipe

Scrape the sides of the dish a couple of times and if your dip is not smooth enough, add some more nut milk or lemon juice.

Calories: 295 Carbohydrates: 17g Total Fat: 13g Polyunsaturated: 3g Monounsaturated: 7g Potassium: 180mg Protein: 5g Dietary Fibre: 1 gram Iron: 10%

My name is Alexis Yepes and I am a full-time foodie and holistic nutritionist! I love to help others eat and live a nutritious life! I have had a passion for cooking since I was very young. My love and career of holistic nutrition brought me to want to teach and inspire others to live a healthier life. Eating healthy is so much more fun than what most people perceive it to be! It does not mean slaving away in the kitchen for 4 hours while prepping meals for the week. My goal is to show others that cooking can be colorful and fun and is an amazing way to get children, family members and friends to pick up a new hobby and enjoy being in the kitchen by spending quality time with one another!

Alexis Yepes

Holistic Nutritionist

alexisyepess@hotmail.com Instagram: alexis_the_foodie

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Ilona Kolyasa

a Toronto-based certified Holistic Nutritionist

Berry Coconut Muffins Heart-healthy coconut oil, antioxidant rich berries, and superfood chia seeds, which provide an added boost of protein, fiber and omega-3s.

We t I n g re d i e n t s 6 eggs 3/4 cup agave nectar 1/2 cup honey 1/4 cup coconut oil 2 tsp vanilla extract D r y I n g re d i e n t s 1 1/2 cups coconut flour 1/2 cup almond meal flour 1/2 cup shredded coconut 1 tsp baking powder 1 tsp sea salt 4 tbsps chia seeds 1/2 cup raspberries Ilona is the founder of ILO Wellness. ILO stands for, “In Loving Out-Heal Within to Radiate Out�. She is a graduate of the University of Toronto and the Institute of Holistic Nutrition. Ilona started her career as an English teacher in South Korea and later on in Japan. After leaving her job, she took off on a year long adventure around South East Asia where she was inspired by the diversity of cuisines, lifestyles, practices and beliefs of each community. After returning home to Toronto she set out to blend her teaching and wellness worlds Her objective; to create a balanced, creative and successful environment for her clients.

Preheat oven to 350F. Prepare 3 muffin tins by rubbing them with coconut oil.

In a medium bowl, beat the eggs for one minute. Add the rest of the wet ingredients and mix well to combine. Whisk the dry ingredients together and add to the wet.

Mix well to combine. If there are any lumps, break them down to a smooth mixture.

Add the raspberries and gently mix. Fill the muffin tins with batter to the top. Bake for about 25-50 minutes. You may need to loosely cover them with foil if they start to brown too quickly and reduce the oven temperature a little, depending on your oven. Yields 32 muffins.

Ilona Kolyasa Holistic Nutritionist

Contact info: ilonakolyasa@gmail.com Instagram: ilo_wellness 416-670-7375 2704-770 Bay St., Toronto, ON, M5G 0A6

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Leanne Rabinowitz

a Toronto-based certified Chef + Holistic Nutritionist

Vegan Caesar Salad A delicious gluten free, dairy free Caesar salad that your friends and family will love Dressing 1/2 cup raw cashews, soaked in water overnight 1/4 cup water 2 tbsp extra virgin olive oil 1/2 lemon juiced (about 2 tbsp) 1 tbsp Dijon mustard 1 small garlic clove 1 tbsp tamari soy sauce salt and pepper to taste 10 cups mixed romaine lettuce and baby kale

Recipe loosely adapted from Angela Liddon

Croutons 15 oz can chickpeas, rinsed and drained 1 tbsp. extra virgin olive oil 1 tsp salt 1 tsp garlic powder

Parmesan Cheese 1/2 cup raw cashews 3 tbsp hemp seeds 1 tsp garlic powder 1 tbsp nutritional yeast 1/2 tsp sea salt, or to taste

Croutons: Preheat oven to 400F. Mix together the chickpeas, oil, salt and garlic powder. Mix well and place on a baking sheet. Roast 30 minutes or until golden and firm. Let cool. The chickpeas will harden as they cool.

I am a chef and a holistic nutritionist. I love food and I love helping people learn how to use food to feel great. I am passionate about making healthy food taste good and be accessible to everyone. Small changes do make a big difference to the way you feel. I run workshops, teach cooking classes and lecture on the topic of health and wellness. I am also available for one on one consultation to take your health to the next level.

Parmesan Cheese: in a small food processor mix the cheese ingredients and pulse about 8 times until the mixture is crumbly. Set aside.

Dressing: Mix all dressing ingredients together in a food processor until mixture is smooth and creamy. To assemble the salad, toss together the lettuces with dressing, chickpeas and cheese.

Serve and enjoy.

Leanne Rabinowitz Chef + Holistic Nutritionist 416-939-6045 Instagram: learabinowitz

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Alexandra King, BASc

a Toronto-based certified Certified Nutrition Practitioner

Matcha Coconut Energy Bites Matcha Balls 3/4 cup Gluten-Free Oat flour 1/2 cup Coconut flour 3 Tbsp Coconut oil 2 Tbsp Maple syrup or honey 1 Tbsp Matcha Green Tea 1/4 cup + 1 tsp coconut milk 1/2 tsp sea salt 1 tsp vanilla Chocolate Drizzle (Optional) 2 Tbsp Chocolate Chips 1/2 tsp coconut oil

“These Matcha Energy Bites taste incredibly delicious. They’re a perfect morning or mid-afternoon snack when you need a pick me up!”

Blend all ingredients in a food processor until well combined Roll into roughly 1-inch thick balls

A lexa nd ra K ing

Optional* drizzle with chocolate Store in fridge and enjoy!

Recipe Notes To add more sweetness, decrease the amount of coconut oil, as needed. To decrease sweetness, increase amount of coconut oil or coconut milk, as needed.

Nutritional Benefit Packed with Antioxidants Boosts Memory and Concentration Helps with Immunity Increases Energy

Hi, I’m Alexandra King, a Certified Nutrition Practitioner working in Toronto, Ontario. I am a previous graduate of Ryerson University with a B.A.Sc. in Nutrition. After University, I went on to complete my designation as a Certified Nutritional Practitioner (CNP) at the Institute of Holistic Nutrition. Health, nutrition and food have always been my passion. To reach ultimate health, I strongly believe in having all foods in moderation.

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Alexandra King Certified Nutrition Pratitioner

www.nutritionmoderation.com @nutritionmoderation nutritionmoderation@gmail.com 226-788-2499

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Stefani Chan-Wright

a Toronto-based Holistic Nutritionist

Basic Kitchari 2 cups yellow mung dal beans 1 cup white basmati rice 2 tablespoons ghee or organic sesame oil 2 teaspoons each black mustard seeds, cumin seeds, turmeric powder, and black pepper 1 teaspoon each cumin powder, coriander powder, fennel seeds, fenugreek seeds (cinnamon optional in winter) 3 green cardamom pods 2 cloves 2 bay leaves 2–5 cups of chopped, organic, seasonal vegetables such as spinach, carrots, celery, kale, and bok choy (avoid nightshades) 1 cup chopped fresh cilantro (optional)

Stefani got the recipe for this delicious dish from the Kripalu Centre for Yoga and Health www.kripalu.org

Rinse the mung dal beans and strain them five times, or until the water runs clear. Heat the ghee or oil in a large pot. Add all the seeds and toast until the mustard seeds pop. Add the bay leaves and powdered spices, and mix together. Stir in the rice and beans. Add 8 cups of water, cloves, bay leaves, cardamom pods, and chopped vegetables. Bring to a boil and reduce to a simmer.

Cook at least one hour, until the beans and rice are soft and the kitchari has a porridge-like consistency. Serve warm with fresh cilantro on top, if desired.

Stefani is an Ayurveda and Yoga Teacher, RYT-500. She teaches workshops and retreats on Ayurveda,Yoga, Meditation and Holistic Wellness, as well as Yoga Alliance-certified Yoga Teacher Trainings. Stefani is also the co-founder and Director of Brand and Business Development of Ahimsa Eco Solutions, a business dedicated to empowering people and industry to make sustainable choices for the environment. Ahimsa Eco carries a reusable line of biodegradable, recyclable and/or fair trade upcycled products to displace single use plastic.

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Stefani Chan-Wright Holistic Nutritionist

www.ahimsaeco.com stefani@ahimsaeco.com

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Melissa Sklepetas

a Kitchener-based certified Certified Holistic Nutritionist

No-Bake Cashew Cream Cheese Bars Cr u s t ½ c pecans ½ c dates, pitted and soaked for an hour Cre a m c h e e se 2 c raw cashews, soaked overnight 2 tbsp lemon juice 2 tbsp coconut oil 3 tbsp water 2 tbsp apple cider vinegar Cinnamon, to taste

Original recipe and picture from www.physicalkitchens.com and perfected by Melissa Sklepetes

Combine pecans and dates in food processor or blender and blend until creamy. Spread evenly on an 8x8-inch baking pan, lined with parchment paper.

Set aside. Combine cream cheese ingredients in food processor or blender and blend until smooth. If too thick, add a few drops of water or coconut oil. Spread evenly over the pecan mixture. Sprinkle cinnamon over top.

Refrigerate overnight or freeze if you want to enjoy sooner.

Enjoy!

Melissa studied in the medical field then turned to healing in a holistic and natural way. Now Melissa, intuitively works with Mother Nature, nutrition, herbs, Ayurvedic principles and science. With this unique blend of natural remedies and scientific reasoning, Melissa often works with medical doctors to create successful healing protocols for each individual patient, emphasizing small but effective steps to return to wellness. If Melissa is not in the garden, at the farmers’ market or walking her dogs on a nature trail, you can find her delivering lectures on healthy habits to live a vibrant life.

“I want to quote you recommending the delicious bars here” Melissa Sk lep etes

Recipe Note Soak cashews in water at least 1 hour before making the recipe, overnight is best. Dates only need to be soaked for an hour, but you can soak everything at the same time to make it easier.

Melissa Sklepetas Certified Holistic Nutritionist Instagram: @hrvstyourhealth

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Tania Derlis

a Toronto-based certified Holistic Nutritionist

Date Energy Bites Vegan and gluten-free!

1/2 cup raw pecans 1/2 cup raw almonds 1 cup Medjool dates 3 tsp cocoa powder 1 tsp maca powder 2 tbsp chopped dark chocolate chips Finely chop nuts in a food processor and set aside. Puree the dates in the food processor for one to two minutes or until a pastelike consistency forms. Add the rest of the ingredients and blend for another 30 seconds or until all ingredients have mixed together.

Measure out 1-2 tablespoons of mixture and roll into bite size balls. Place in fridge for 30 minutes or less to harden.

Nutritional Benefit This delicious snack is high in fiber, good quality fats, natural sugars, vitamin E, magnesium, copper, manganese, polyphenyols, adaptogens and antioxidants. Good for your daily dose of nutrients as well as for heart health, cholesterol and blood sugar control...in moderation of course! Who knew snacking could be so healthy??

Tania has been passionate about health and nutrition for many years. She believes that a healthy diet, proper nutrients and a balanced lifestyle can help the body heal from within and allows people to feel their best.

She has been using natural remedies and creating her own delicious recipes for years. Tania is currently completing her certification as a Holistic Nutritional Practitioner at the Institute of Holistic Nutrition and is working on her Culinary Arts Certification from George Brown College.

Tania Derlis Holistic Nutritionist Heartcore Holistic Wellness Tania.derlis@gmail.com 416-992-8326 @heartcoreholisticwellness

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Kimchi provides a source of live probiotics, active enzymes, vitamin C, folate, iron, magnesium, and dietary fibre

Erin Nadon

a Toronto-based Holistic Nutritionist

Quick Cabbage Kimchi 1 Napa cabbage 1 cup Daikon radish, sliced 1 small carrot, thinly sliced 1 bunch scallions, roughly chopped 1 Tbsp sea salt 3-4 garlic cloves, minced 2 Tbsp fresh ginger root, grated 1 Tbsp fresh horseradish root, grated 2-4 Tbsp Gochugaru (Korean red pepper powder) 1-2 whole chilies, seeded and chopped, optional

Credit: Sandor Katz’s recipe for “bæchu (cabbage) kimchi” adapted from his book, Wild Fermentation.

Remove 1-2 large outer leaves from napa cabbage and set aside, then coarsely chop the rest of the cabbage and place in bowl or pot. Chop daikon, carrot, scallions. Add to cabbage.

Sprinkle salt over vegetables. Massage until they begin to soften and release water. Set aside. Mix remaining ingredients to form a paste. Using Erin has a passion for the art of fermentation. She hands, mix spice paste with vegetables, coating brewed her first batch of kombucha in 2013 and well.You may wish to wear gloves if you’ve used hasn’t looked back since. Her home fermentation a lot of spice in the paste. Pack kimchi tightly experiments transformed into a small product line at into a clean 500 mL or1litre jars, making sure a local natural foods store – the humble beginning of there are no air pockets. Fold the reserved the brand she hopes to build: silvestris culturis. Erin has outer leaves and use them to cover the kimchi, let her culinary creativity and passion for preservation pressing down firmly.Vegetables should be guide her in her efforts to cultivate a connection completely submerged in the liquid. Leave between people, food, and health. some room at the top of the jar, about 3-cm, to allow for expansion. Attach the lids, but not too tightly. Let kimchi ferment on the kitchen counter. “Burp” your kimchi every Erin Nadon day to release any pressure that has built up by loosening the top. With clean Holistic Nutritionist hands, push the vegetables down to re-submerge if necessary. Taste the kimchi erin.nadon@gmail.com after a few days. When ready, refrigerate.

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Mona Rasi

a Toronto-based certified Holistic Nutritionist

Crunchy Carrot Cinnamon

Detox Salad a few large handfuls of fresh baby arugula 1 carrot, grated 1 apple, diced a few leaves of fresh basil, thinly chopped 1/4 cup raisins 1/2 tsp ground cinnamon Creamy Tahini Dressing 1 tbsp sesame tahini 1/2 to 1 tbsp honey 2 tbsp apple cider vinegar 2 to 3 tbsp extra virgin olive oil 1 tsp dried oregano

Nutritional Benefit Arugula: Good source of dietary fiber and protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium and Iron Carrot: Particularly good source of beta-carotene, fiber, vitamin K, potassium and antioxidants fighting free radical damage. Cinnamon: helps balance blood sugar levels and brings out the delicious sweetness in this recipe! Apple cider vinegar: High in acetic acid and rich in minerals, great for digestion, alkalizing, lowers blood glucose levels and kills many types of bacteria.

Place arugula in bowl or plate. In small bowl, toss carrot, apple, raisins, cinnamon and basil until mixed evenly and place on top of arugula.

In separate small bowl, whisk all dressing ingredients and drizzle on top of salad. Enjoy immediately!

Mona is co-founder of WellBeStudio where she takes a practical approach to health rather than just a clinical one and encourages creativity in alternative or specialized diets. A dynamic, enthusiastic and resultorientated professional, Mona helps people discover that small, daily changes can lead to optimum health, happiness and balance. Besides a Certified Holistic Nutritionist, Mona is a Pilates instructor, Botanica Product advisor and Health Educator with a focus on self-empowering and digestive support.

Mona Rasi Holistic Nutritionist 416-835-2616 www.wellbestudio.com wellbestudio@gmail.com

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Nutritional Benefit Warming, Immune Boosting, Anti-Inflammatory, Nutrient Dense + Vegan

April Cockshutt

a Toronto-based certified Holistic Nutritionist

Ginger Turmeric Squash Soup Top this delicious soup with fresh cilantro, coconut milk. lime, sea salt & fresh ground pepper 1 small butternut squash 1 yellow onion 3 shallots 4 cloves garlic 2 tsps raw virgin coconut oil 1 can full fat coconut milk 3 cups broth of choice 1 tsp ground turmeric 1/2 tsp ground cayenne pepper 2 inch ginger knob peeled juice from half lemon Preheat oven to 350F. Roughly chop peeled butternut squash, onions, shallots, garlic and place on baking sheet. Toss with coconut oil. Roast for 40 minutes or until edges appear browned. Add roasted vegetables, coconut milk, broth, spices & lemon into a blender.

Blend until smooth and creamy. Pour into soup bowls and garnish with toppings of your choice. Indulge, relax & enjoy!

April is a clinical herbalist currently completing her CNP certification. April graduated with honours from Sir Wilfrid Laurier University in International Business and Marketing.

After working in corporate for a few years, she knew she hadn’t found her true calling. When she tried acupuncture and herbal medicine, however, she discovered something that she could truly believe in. Her passion is using pure, natural and holistic methods to help individuals reach their optimal health.

April Cockshutt Zen + Tonic

455 Front St E, S121 Toronto, Ontario, M5A4G4 905-758-777 info@zenandtonic.ca

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Rana Beaini, CNP

a Toronto-based certified Holistic Nutritionist

Calm Coconut Smoothie

A calming, soothing, protein packed smoothie to kick start your morning in a calm and gentle way 2 handfuls fresh kale Fresh ginger, the size of your thumb, peeled 2 tbsp Boost Yourself protein powder 2 tbsp flaxseeds 1 tbsp coconut butter 1 tbsp ashwaganda 1 tsp chlorella 3 cups almond milk, divided 1/2 avocado Smoothie: add first 7 ingredients with 2 cups almond milk and blend!

Smoothie bowl: follow instructions for making a smoothie and add remaining 1 cup of almond milk and avocado. Top with almonds, walnuts, hemp hearts, pumpkin seeds, sunflower seeds, unsweetened coconut flakes.

Nutrient Benefit A great morning detox, nutrient rich, protein packed, packed with great healthy fats and has a calming, soothing affect

Rana takes a holistic approach to helping individuals heal their lives to create new realities. Rana believes that healing begins three ways, mentally, spiritually and physically and she will show you how little choices you make today, can change, heal and create new realities for yourself tomorrow. It’s about living life to the fullest, or in Rana words, “you have all that you need to succeed, spread your wings and let me help you fly.”

Rana Beaini, CNP Holistic Nutritionist

Toronto, Ontario, M4Y1L7 647-985-7262 rana@cleanbeanie.com www.cleanbeanie.com

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Julianna Mallinos

a Toronto-based certified Holistic Nutritionist

Acai Berry & Banana Immunity Protein Smoothie This Clean Eating Acai Berry and Banana Immunity Smoothie is a nice change of pace from the many different varieties of green smoothies.

1 cup of Unsweetened Coconut/ Almond Milk 1 cup of Organic Frozen Blueberries 1 Frozen Organic Banana 1 cup of Chia Seeds 1 tbsp. of Organic Acai Powder/Acai Frozen Packet 1 scoop of Plant Based Protein Powder (Coconut or Vanilla) Combine all ingredients into a blender,.

Blend well, until desired texture. Enjoy!

Makes 1 to 2 servings.

Julianna Mallinos is a graduate of the Institute of Holistic Nutrition in Toronto, where she earned her designation as a certified nutritional practitioner. She currently works one on one with clients for Nutritional consulting as she incorporates a hands on approach for meal preparation, grocery shopping tours, as well as is a certified personal trainer, helping clients listen to their bodies as they eat love & nourish inside and out!

Recipe and picture inspired by www.thehealthyfamilyandhome.com and modified by Julianna Mallinos

Nutrient Benefit It contains high amounts of antioxidants from blueberries and the organic superfood “Acai Berry” that contains plenty of healthy Omega-3, Omega-6 and Omega-9 fatty acids. It’s loaded with beneficial nutrients, amino acids, vitamins, key minerals and fibre.

Julianna Mallinos Holistic Nutritionist

18 Wynford Dr, North York, On M3C 3S2 905-926-9977 Eat.Love.Nourish@Wellness.ca

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Ayla Reid

a Toronto-based certified Holistic Nutritionist

Easy Vegan Pesto 2 cups basil leaves 1/2 tsp himilayan salt 1/2 tsp pepper 2 heaping tsp garlic (minced) 2 tbsp pine nuts 1/2 cup nutritional yeast 1 cup olive oil Place the basil, pine nuts, and garlic in a food processor fitted with the S blade.

Pulse to combine, until the mixture is coarsely ground.

Turn the motor on and drizzle the olive oil in a thin stream. Add the sea salt, pepper, and nutritional yeast and pulse a few more times to combine.

Photo by Jamie Ransom

Ayla grew up in a highly competitive dance world, and became passionate about nutrition when she became a professional dancer. Traveling and maintaining optimal health, managing stress, and self esteem for young girls are a few of her biggest passions. Through holistic lifestyle suggestions, proper supplementation and nutrition plans, Ayla will help you achieve your goals for optimal health.

Ayla Reid Certified Holistic Nutritionist

905-758-1770 alyareid@gmail.com

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Sanaz Danieli

a Toronto-based certified Holistic Nutritionist

Paleo Banana Nut Muffins 4 medium banana, slightly overripe 4 eggs 2 cups almond flour 6 dates, pitted 3 tbsp almond butter 1 cup baby spinach 3 tbsp coconut oil 1/2 cup almond milk 1/4 tsp cinnamon 1/2 tsp pure vanilla extract 2 tbsp chia seeds 1 tbsp coconut sugar 2 tsp baking powder 1/2 cup almonds, chopped

Photo taken from www.thevedge.org

Nutrient Benefit These Paleo muffins are gluten, dairy and sugar free. High in antioxidants, Omega 3 fatty acids and an amazing source of energy.

Preheat oven to 350F. Place oven rack in middle of oven.

Grease bottoms and sides of 12 muffin cups or line with baking cups.

Sanaz is a Holistic Nutritionist, Intuitive Eating Counsellor and Founder of Sunny Health. She believes in eating fresh, whole foods, cooking with real ingredients, using all-natural daily care products and self-pampering - as often as possible.

Sanaz’ holistic nutrition skills and her Bs in Electronic Engineering gives her a unique perspective to address healthy living challenges in the workplace. Sanaz creates individual diet + lifestyle plans for her clients for lasting, sustainable and most importantly, enjoyable changes.

In a blender, combine all ingredients except the chopped almonds. Blend until smooth, scraping down the sides when needed.

Pour the batter into prepared muffin cups, filling almost to the top. Sprinkle chopped almonds on top of each muffin. Bake for 20 minutes or until the tops are brown. Remove from oven and let cool for 5 minutes. Remove muffins from pan and allow to cool on baking rack. Makes 12 muffins.

Sanaz Danieli

Certified Holistic Nutritionist

Sunny Health sanaz@dariocorp.com

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Say Hello to....

The Holistic Collective Toronto’s new and exclusive assembling of the best Holistic Food + Lifestyle Practitioners and resources.

The Collective services include…..

• Symptomatology diagnostic tools • Recognition of many lifestyle diseases unrecognized by the medical profession • Life-long healthy eating/living program’s

It’s not about deprivation at all – and it’s not about dieting, it’s about living!

• Individual menu plans • Healthy recipes with flavour • Lifestyle recommendations • Resources on eating for specific health challenges • Complementary protocols to enhance diet • Education on dis-ease conditions and how they manifest • Nutritional solutions for dis-ease conditions

The Collective is helping clients to think, cook and eat healthy with culinary tools clients can use to overcome almost any health issue and inspire them to make better lifestyle choices. Changing a lifetime of eating habits doesn’t happen overnight but with a little help, you will be well on your way to improved health!

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