Pumpkin Seed Butter


I love a good pumpkin seed butter!. But not only are the good ones a bit pricey but sometimes it’s nice to just be able to whip up some of your own in a flash.

I created this pumpkin seed butter to satisfy my craving for variety. And also to get sufficient magnesium in my diet (here’s why).

Making your own nut/seed butter is not as hard as you might think. You just need raw or roasted nuts or seeds and a good food processor. Making your butter with raw nuts or seeds retains more of the mineral content, but roasted blends a bit better and has a richer taste. So, up to you!

This recipe includes options for using either raw or roasted pumpkin seeds so that you can choose.

Pumpkin Seed Butter

Homemade butters are easier than you think. Make your life easier by using already roasted pumpkin seeds so you can skip to step 3.

Course Snack
Keyword pumpkin seed butter
Prep Time 1 minute
Cook Time 10 minutes
Cooling time 15 minutes
Total Time 26 minutes
Servings 1 cup
Author bonnieflemington


  • 2 cups pumpkin seeds, raw or roasted if roasted skip steps 1 and 2
  • 1 tsp olive oil optional, only needed to help blend into butter


  1. Preheat oven to 350 degrees and spread the pumpkin seeds on a baking sheet.

  2. Bake for 10-12 minutes, until lightly golden. Cool for 15-20 minutes.

  3. Put the pumpkin seeds in a food processor. Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.

  4. Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Add some of the oil, if needed, until the desired consistency is obtained.

Easy Applesauce

Making applesauce is easier than you think. And so much more economical (and often healthier) than buying it.

This recipe proves it can be done quickly! I don’t enjoy spending hours in the kitchen, and I don’t expect you to either. This recipe has only one ingredient (with a few optional add-ins). But more importantly, I share with you my favourite kitchen tool that will save you time and make your applesauce perfectly every time.

When I’m making applesauce, I use this food mill to puree it. The reason is that this mill allows me to cook the apples without peeling or coring…and we all know how time-consuming that can be!

That’s right, not only will it save you time because you aren’t peeling the apples, but also, by keeping the skin on and only removing it through the mill at the end, your applesauce will retain more of the nutrients and fiber from the apples. And if you use red-skinned apples, it makes a nice pink coloured applesauce!

So enjoy this recipe. And if you have more apples than you want to make into applesauce, try these other apple recipes too:

Cinnamon Apples

Cabbage and Apple Salad with Spicy Lemon Vinaigrette

Easy Applesauce

Super-easy, minimally processed versatile recipe here. Make homemade applesauce! And don’t forget to get your food mill to make it easier and turn out perfectly every time.

Course Snack
Keyword applesauce
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 16
Author bonnieflemington


  • 4 lbs apples washed and quartered (stem and blossom ends removed)
  • 3/4 cup water

Optional Inclusions

  • cinnamon
  • vanilla


  1. Place apples and water in a large pot (you may not need all the water, just enough to cover the bottom of the pot). 

  2. Bring to a boil and simmer until apples are soft (about 20 minutes).

  3. Place the food mill over a large bowl. Tip cooked apples into the mill and turn the crank until all the apples are pushed through. Season with cinnamon and other desired spices. Enjoy!

Berry-Walnut Muffins with Orange Glaze


These berry walnut muffins are one of the delicious recipes in the From Scratch 2019 digital cookbook for charity. They are great as a special, occasional treat.

Recipe + Photo Credit: Andi Smith

Website: www.andismithwellness.com/

Twitter Username: @_AndiSmith

Instagram Username: @andismith_photo

Facebook URL: www.facebook.com/ashealthwellness/


These berry walnut muffins are gluten-free, dairy-free and nut-free. They are high in fiber and are sweetened with honey, applesauce, and blueberries. The orange glaze made with coconut sugar takes them to the next level of decadent.


If you want to keep the sugar down, I suggest

  • using unsweetened almond milk,
  • swapping out some of the honey for an equal amount of applesauce, and
  • skipping the orange glaze (sorry!).


And check out another muffin recipe for variety….healthy banana muffins.


Berry-Walnut Muffins with Orange Glaze

An easy and hearty recipe that is a great addition to a weekend brunch. The blueberries add a dose of antioxidants and the orange glaze adds just the right tang and sweetness. 
Course Snack
Keyword berry, muffins, walnut
Prep Time 10 minutes
Total Time 10 minutes
Servings 12
Author Andi Smith


For the muffins

  • 1 1/4 cups buckwheat flour
  • 1 1/3 cups ground flax meal
  • 1 tbsp baking powder
  • 2 tsp cinnamon
  • 1 tsp allspice
  • 1 tsp nutmeg
  • pinch baking soda
  • 2 eggs
  • 1 1/2 cups almond milk
  • 1/2 cup honey
  • 1/4 cup applesauce
  • 1 cup fresh or frozen blueberries
  • 1 cup walnuts
  • 1/2 cup cacao nibs

For the glaze

  • 1/2 cup coconut sugar
  • 1 tbsp fresh pressed orange juice
  • 1 tbsp arrowroot starch


  1. Preheat oven to 325 ˚F and lightly grease or use paper liners in a 12-cup muffin pan. 

  2. In a large bowl, mix together buckwheat flour, flax meal, baking powder, baking soda, cinnamon, allspice, and nutmeg. 

  3. In a smaller bowl whisk together eggs, almond milk, honey and applesauce. Combine ingredients to the dry ingredients and mix well. 
  4. Fold in blueberries, cacao nibs and walnuts.

  5. Fill muffin cups evenly and bake 15-20 minutes. To test that muffins are baked thoroughly, insert a toothpick into the middle of muffin, if it comes out clean they are done.
  6. While muffins are baking make the glaze. In a small bowl mix together all the ingredients for the glaze until smooth. 

  7. Cool the muffins for 10 minutes. Drizzle muffins with glaze just before serving.

Watermelon Recovery Drink


This refreshing beverage is a great way to replenish your body after a hard workout. Pair with a small amount of protein for a perfect post-workout snack.


This yummy drink includes electrolytes from the coconut water and a delicious taste from the watermelon and hint of lime. I’ve also thrown in some fiber from the chia seeds.


No, this isn’t a low carb drink (I’m usually a low-carb gal). But on a hot day or after strenuous exercise, your muscles may need a jump start on recovery. Enjoy!


Watermelon Recovery Drink

Course Drinks
Keyword watermelon
Prep Time 5 minutes
Servings 2
Author bonnieflemington


  • 1 cup coconut water
  • 2 cups watermelon
  • 1/2 tsp lime juice
  • 1 pinch salt
  • 1 cup ice
  • 2 tbsp chia seeds


  1. Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed.
  2. Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking. Serve & enjoy!

Recipe Notes

NOTE: The chia seeds add extra fiber, protein, and omega-3s.

No Bake Oatmeal Energy Bites


Energy balls or energy bites. It doesn’t matter what you call them. If they’re homemade, they will most definitely be better than any processed store-bought, grab-and-go snack.


And this one is balanced with a 3:1 carb to protein ratio that is great for a post-workout snack too. Replenishing your muscles within 15-30 minutes of a workout will reduce your body’s recovery time.


Try them and let me know how you like them. Enjoy!

No Bake Oatmeal Energy Balls

Keep these in the fridge and grab them when you're on the go so that you have something other than a processed product to choose from.

Course Snack
Keyword energy balls
Prep Time 5 minutes
Resting time 30 minutes
Servings 12 balls
Calories 123 kcal
Author bonnieflemington


  • 3/4 cup oats
  • 1/3 cup almond butter sunflower seed butter for nut free
  • 2 tbsp honey
  • 1/4 cup raisins
  • 1/4 cup chopped pecans or sunflower seeds for nut free
  • 1/4 cup hemp seeds
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla
  • sea salt optional


  1. In a medium bowl, add all ingredients and combine well. Refrigerate for at least 30 minutes to allow the oats to soak up the moisture.

  2. Remove from the fridge and roll about a tablespoon of the mixture into a ball. Repeat with remaining dough.

  3. Store the balls in the fridge for a week or longer in the freezer.

Chamomile Peach Iced Tea


I love local peaches when they are in season. Nothing tastes better than produce that is grown close to home.


This summer beverage is not only delicious but is also a great stress buster!

  • Chamomile has a calming effect on the body and has been used to treat insomnia
  • Peaches have a low glycemic index and glycemic load. This makes them a great choice to reduce stress on the body that is caused by spikes and crashes in energy from higher sugar foods.

Let me know how you enjoy it!


Chamomile Peach Iced Tea

This is a quick and easy summery beverage that you will love. It can be made in a few minutes and both fresh or frozen peaches can be used. 

Course Drinks
Keyword iced tea, peach
Servings 1
Author bonnieflemington


  • 1 cup steeped chamomile tea cooled
  • 1 peach diced


  1. Place both ingredients into a blender and blend until smooth. Add ice if desired. Serve & Enjoy!

Matcha Latte


I had never heard of matcha powder before getting into nutrition. Now, most people have heard of it, but many don’t know exactly what it is or the health benefits.


Matcha is finely ground green tea leaves and the queen of antioxidants (in my opinion turmeric/curcumin is the king). Research indicates that it provides benefits for blood glucose levels and lipid metabolism.


However, matcha does contain caffeine (about half that of regular coffee), so it may not be appropriate for individuals who are highly sensitive to caffeine levels. Also, because green tea can be contaminated with lead it is important to buy match from a source that tests its products.


A matcha tea ceremony is how the Japanese traditionally enjoy this beverage. The ritual can take hours to prepare and is a symbol of peace, harmony, and happiness. While I haven’t learned all the intricacies of the ceremony, I have found ways to include this antioxidant powder in my diet including the simple recipe below.


I have also shared another recipe using matcha in my Making Healthy Eating Easy private Facebook group. You can request to join here.


If you would like to purchase some organic matcha and supplies at a discount, use my promo code BFW here. My Matcha Life sources its matcha from Japan and is one of those companies that tests its products for traces of heavy metals. You will get 10% off your entire order if you use the BFW code.


Matcha Latte

While not a traditional matcha tea ceremony recipe, this one is delicious and will introduce you to the healing antioxidant benefits of matcha.

Course Drinks
Prep Time 5 minutes
Servings 1
Author bonnieflemington


  • 1 tsp matcha powder
  • 1.5 cups unsweetened almond milk
  • 1 tsp maple syrup or honey optional


  1. Heat almond milk and maple syrup/honey (if using) in a small pot.

  2. Add matcha powder to cup.

  3. When milk is hot, add about 1/4 cup to powder and stir until well combined and a paste forms.

  4. Add the rest of the milk, stir and enjoy.

Olive and Caper Dip


I never liked olives.


All growing up, I wouldn’t touch them. Even into adulthood! I would always subtly move them over to my husband’s plate at dinner so he could have them instead:)


But as I learned the health benefits of these beauties, I decided to try and like them. Yes, I actually put some effort into it and while it wasn’t easy at first, I now LOVE olives. If you’d told me a decade ago that I would love olives, I never would have believed it!


Olives are an excellent source of omega 9 monounsaturated healthy fats and vitamin E. They are technically classified as a fruit, but are too bitter to be eaten raw, so they are typically prepared by soaking in water, brine or oil.


The different varieties of olives include green, black and kalamata. Most commercial production of olives takes place in Italy and Spain and some in California. Olives have the following health benefits:

  • Phytonutrients provide protective benefits from osteoporosis.
  • The monounsaturated fat in olive oil is less likely to becomeoxidized reducing the risk of atherosclerosis and high blood pressure.
  • Including olive oil with meals improves blood sugar control and lowers triglyceride levels.
  • Olive oil lowers systemic inflammation which can be helpfulfor asthma and arthritis symptoms.


I decided to create this yummy olive dip so that I have another way to enjoy them (and make my veggies more interesting at the same time)!


Olive and Caper Dip

This is a quick and easy dip that you can throw together at the last minute!


  • 1 375mL jar Kalamata olives
  • 1 105mL jar capers
  • 1 lemon zest and juice
  • 1 cup chopped parsley
  • 1 clove garlic chopped
  • 1/2 cup pecans or other nut as desired
  • 2 tbsp extra virgin olive oil


  1. Place all ingredients in food processor and process until desired consistency is reached.

Recipe Notes

This dip can also convert to a great topping for any white fish. Simply pat fish dry and place on a parchment-lined baking sheet, top with olive dip and bake as usual. Delicious!



Tropical Digestive Smoothie


Pineapple is one of those tropical fruits that many people enjoy, but did you know that pineapple contains a number of important health benefits?


The bromelain in pineapple has important anti-inflammatory and digestive benefits. Some people find taking a bromelain supplement with food helps with digestion and away from food helps reduce inflammation in the body.


While the amount of bromelain in the whole fruit won’t contain as high a dose for therapeutic benefits, it is still a great option for preventative health.


The canned coconut milk contains the healthy fats that will help to modulate the blood sugar impact of the fruit in this smoothie. If you really want to take it to the next level nutritionally, add in a handful of dark, leafy greens.


Tropical Digestive Smoothie

A great anti-inflammatory recipe that can also help your digestion. To take it to the next level, add in a handful of dark, leafy greens!

Course Breakfast, Dessert, Snack
Prep Time 5 minutes
Servings 1
Author Bonnie Flemington


  • 1 cup pineapple diced
  • 1 cup papaya diced
  • 1 banana sliced
  • 1 cup canned coconut milk
  • ice if desired


  1. Put all ingredients (except ice) into the blender and blend. Add ice if desired. Serve & enjoy!

Cashew Milk


Did you know that you can make milk from nuts and seeds? If not, then you haven’t been looking too closely in the grocery store refrigerator section!


With so many people reacting to dairy products, and milk in particular, nut milks have cropped up everywhere!


However, in order to keep them from separating, they often contain additives such as stabilizers and emulsifiers. And often flavourings, poorly absorbed vitamins and minerals and a bunch of sugar get added in there too.


But making your own nut milk is too hard so I need to keep buying it. Or is it? Not this recipe. I have chosen cashews carefully because the milk doesn’t need to be strained before drinking like when you use other nuts. And it tastes fresh and delicious, you won’t want to go back to store bought.


Cashew Milk

This nut milk is so easy, you can whip up a batch at breakfast. No straining required and it keep in the fridge for up to 5 days.

Course Drinks
Prep Time 3 minutes
Servings 6
Author Bonnie Flemington


  • 1 cup soaked cashews soak 2 hours or overnight
  • 4 cups water


  1. Place soaked cashews and water in a Vitamix or other high-speed blender. 

  2. Blend on high for 2 minutes.

  3. Pour into container and store in the fridge for up to 5 days. Enjoy!

Recipe Notes

There are lots of options for add-ins such as vanilla or cinnamon (you can use a drop of essential oil here) and a pinch of salt.

Naked Kale Chips


I love kale chips!! They are crunchy, tasty, and satisfy that salt and “chip” craving that we sometimes get.


Store bought ones can be great, but you need to watch out for the sugar content. Yes really!!! Store bought kale chips often have sugar added! They are also expensive, so I have created this quick and easy recipe for you to make at home with that bunch of kale that is sitting in your crisper drawer.


This one is deliciously plain and simple. If you would like to try a “cheesy” version, check out this recipe for Cheesy Kale Chips.


Kale is an important part of the nutrient-dense cruciferous vegetable family. If you haven’t tried this vegetable before, these kale chips are a great place to start. After that, you can branch out and try this kale blueberry salad that is popular in our house.


Naked Kale Chips

If you like salty chips, I have a way better alternative for you. These are delicious, quick to make and even quicker to eat!

Course Snack
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Author Bonnie Flemington


  • 1 bunch kale washed, dried and stems removed
  • 1 tbsp olive oil
  • 1 dash sea salt
  • 2 dashes garlic powder


  1. Preheat oven to 300 degrees and place a sheet of parchment on a baking sheet.

  2. Take the washed and dried kale and rip into "chip" sized pieces and place in a large bowl.

  3. Drizzle with olive oil, salt, and garlic powder. Mix until the kale pieces are evenly coated.

  4. Place kale onto prepared sheet in an even layer. Bake for 10 minutes.

  5. Flip the kale onto the other side and bake for another 10 minutes until the edges just start turning brown. Careful not to overcook!

  6. Serve and Enjoy!

Recipe Notes

Tip: You can use any spice, so try onion powder, paprika or even turmeric!

Pumpkin Spice Latte


Do you love your daily coffee? Some people love it and others … not so much. Why is that? Well, it’s mainly because we metabolize the caffeine differently and have different tolerance levels to it.


I have written 2 posts on the benefits and risks of coffee. They are here and here. Research gives us conflicting information on coffee consumption, so it’s up to you to educate yourself and decide what is right for your body.


Need extra help in figuring it out? Book a complimentary 20-minute phone session with me here.


And in the meantime, check out this recipe. It is delicious in the fall and can be made with or without coffee and caffeine. I love it with my Dandy Blend (use code BFW at checkout to save 10%)!


Pumpkin Spice Latte

This is a delicious fall option for coffee drinkers and abstainers alike. It will keep you satiated as a snack due to the fat content of the coconut milk.

Course Drinks
Prep Time 5 minutes
Servings 1
Author Bonnie Flemington


  • 3 tbsp canned coconut milk or cream
  • 1 1/2 tsp pumpkin pie spice
  • 1/4 tsp vanilla extract
  • 1 tbsp unsweetened pumpkin puree
  • 1/2 tsp maple syrup optional
  • 1 cup coffee, decaf or Dandy Blend


  1. Add all ingredients to blender and blend until creamy.

Recipe Notes

You can use tea instead of coffee if you prefer.