A Healthier You
1237 Garrison Road L2A1P2 Fort Erie, ON, Canada

LOOKING FOR A QUICK, EASY AND NUTRITIOUS BREAKFAST? Try Yumi Organic Overnight Oats Mix one packet of oats and your choice of milk (almond, oat etc.) in a Yumi jar.....give it a shake and refrigerate overnight....wake up and enjoy!!! You can add any topping (cacao nibs, fruit of choice, raw nuts, hemp or sunflower seeds etc.) ... Heat degrades B vitamins and antioxidants in oats. Eat them cold for maximum benefits. Maximize your immune system. The antioxidants in oats are scientifically proven to keep your immune system happy. Enjoy for breakfast, snack or healthy dessert.

SUPPLEMENT YOUR DAY: BLUEBERRY AND MANGO PROTEIN ICE CREAM SERVES 4 Written by alive magazine Can be made vegan & gluten free. ... This healthy ice cream comes together in minutes and satisfies when you’re craving a cooling post-workout treat. Tip: This easy ice cream can also be turned into popsicles. Simply use a little more liquid to create a softer consistency that can easily be poured into popsicle molds. Freeze until solid and enjoy as a grab-and-go treat. Ingredients 1 cup frozen blueberries 1 cup frozen mango chunks 1 scoop (about 3 Tbsp) unsweetened or vanilla protein powder, vegetarian and/or gluten free and/or dairy free if desired 1 tsp vanilla extract (can omit if using vanilla protein powder) 1/3 to 1/2 cup unsweetened almond or oat milk, gluten free if desired Directions To food processor or blender, add blueberries, mango, protein powder, and vanilla extract. Pulse, scraping down sides of bowl, until fruit is broken up into smaller chunks. Add 1/3 cup milk and pulse until smooth. If you’d like a softer ice cream, add remaining milk and pulse to blend. Divide among bowls and enjoy immediately. Per serving: 96 calories; 6 g protein; 2 g total fat (0 g sat. fat); 15 g total carbohydrates (10 g sugars, 4 g fiber); 55 mg sodium

KETO CHOCOLATE MUFFINS Start to Finish: 40 minutes (10 minutes active) Bulletproof recipe by Sheridan Austin... These keto-friendly chocolate muffins taste just like the real deal, all without the sugar or flour you’ll find in regular muffins. Plus, they use a secret ingredient to keep them moist and chewy: Pumpkin! Not only are these chocolate muffins free from dairy, nuts and sugar, they also deliver gut-loving benefits from hydrolyzed collagen protein. I highly recommend using cacao butter in your chocolate muffins because it enhances their rich taste. However, you can also substitute grass-fed ghee or coconut oil if you don’t have cacao butter on hand. INGREDIENTS: 4.6 ounces cacao butter, melted (about 9 tablespoons) 2 cups chopped, steamed pumpkin (may substitute organic canned pumpkin from a BPA-free can) 1/2 cup coconut oil 1/2 cup collagen protein powder 3 pastured eggs 1 cup cacao powder 1/2 cup coconut flour 3 teaspoons vanilla extract Pinch of salt 2 teaspoons apple cider vinegar 1 teaspoon baking soda 4 tablespoons granulated sugar-free sweetener (I used a monk fruit/erythritol blend) INSTRUCTIONS: Preheat your oven to 350 degrees. Add all ingredients except collagen to a blender, and blend until well combined and the pumpkin is completely mixed through. Add collagen and blend on the lowest speed until just incorporated. Grease or line muffin trays, and spoon the protein muffin mix into the pan. Bake for 30 minutes, checking from 25 minutes. Protein muffins are done when a knife inserted in the middle of one comes out clean. Allow muffins to cool slightly before removing from the pan. Serve alone, or with berries and coconut cream! Serves: 8 muffins NUTRITIONAL INFORMATION (PER MUFFIN): Calories: 111 Total Fat: 9.9g Cholesterol: 61mg Protein: 2.8g Sodium: 105mg Total Carbs: 4g Dietary Fiber: 1g Total Sugars: 0.8g Net Carbs: 3g Vitamin D: 13mcg Calcium: 18mg Iron: 1mg Potassium: 164mg

TO THE KETO ENTHUSIASTS -- NOW IN STOCK: CARB SMART KETO CHEESE PIZZA CARB SMART CHEESE BAGELS SWEETS FROM THE EARTH BROWNIES SWEETS FROM THE EARTH BLONDIES... SWEETS FROM THE EARTH BUNS See more

BEYOND MEAT PLANT BASED SAUSAGES NOW IN STOCK....PUT IT ON A SILVER HILLS BUN & PAIR IT WITH KIMCHI OR SAUERKRAUT FOR A PERFECT SUMMER TIME B.B.Q MEAL

TO OUR VALUED CUSTOMERS: We have shortened our hours. NOW OPEN: MONDAY THRU SATURDAY 9:00 AM TO 5:00 PM.... As per Ontario legislation and Niagara Health, we ask that you practice social-distancing when entering, not to linger, and if you have travelled and not self-quarantined for 14 days we ask that you do not enter our store until you have done so. For those who want to take it a step further--you can phone and pre-order with a credit card--we will have it ready for you to pick up or you can phone us when you arrive and we will be more than happy to deliver curbside. Be well, stay well, A Healthier You Team

BEST TEAS FOR RELAXATION & STRESS RELIEF Nature has this seemingly magical ability to make us feel relaxed and at ease. Whether it’s a long camping trip in the woods or just a brisk walk down the street, spending time outdoors and with the plants has the ability to lift the spirit. Taking the time to enjoy these simple pleasures reminds us of how powerful plants truly are. We feel that this incredible power is also infused into each cup of tea. But the benefits felt from herb...s aren’t just magic. Scientists have found that compounds in many relaxing herbs bind to receptors in our body known to affect relaxation. The right amount of the appropriate herbal formula has the capacity to promote relaxation and improve a person’s mood for the better.* The first step towards creating an herbal protocol for relaxation requires us to ask ourselves an important question. Why is this stress or inability to relax manifesting? Is it because of a lack of sleep, menstrual issues, caffeine jitters or just the stress of everyday life? Identifying the root of the problem can help us consciously decide to relax and choose the appropriate herbal allies. There are an abundance of herbs found in nature that can aid in relaxation, so many that it can sometimes be challenging to know which one best suits your needs. We’ve created this decision tree to highlight our favorite relaxation teas so that you can choose the best tea for you. Sip & unwind. Nighty Night: Features passionflower and a blend of other herbs including chamomile, linden flower and hops to help you rest easy.* Nighty Night Valerian: Tea drinkers enjoy this calming blend before bed of valerian root, passionflower and lemon balm for its relaxing effect and pleasant taste.* Cup of Calm: Passionflower, chamomile, lavender and catnip help bring tranquility to a busy day or late night. Chamomile: Made from only the white and yellow, daisy-like flowers, this chamomile tea calms the nervous system and soothes digestion.* Lemon Balm: Gentle and mildly relaxing, this member of the mint family relieves tension and relieves occasional indigestion.* Stress Ease Cinnamon: Skullcap, cinnamon bark and licorice root make an ideal combination to bring the body back to balance during stressful times.* Chamomile with Lavender: Two beautiful, fragrant flowers combined with lemon balm stand by you when you’re troubled by nervous tension or upset stomach.*

ROASTED BUTTERNUT SQUASH & CAULIFLOWER SOUP Serves 6 Vegan, Dairy free Written By Melissa Torio ... This simple and healthy soup, made creamy without any dairy, is a family favourite. Bonus tip: Freeze extra servings of this soup for another day. Ingredients: 1 butternut squash, peeled and chopped into 1 to 2 in (2.5 to 5 cm) pieces (about 4 to 5 cups) 2 cups chopped cauliflower florets 1 onion, cut into quarters 1 to 2 Tbsp extra-virgin olive oil 4 cups vegetable broth 1 tsp sea salt Freshly ground black pepper (optional) Pumpkin seeds (optional, for garnish) Directions: Pre-heat oven to 400 F (200 C). Line rimmed baking sheet with unbleached parchment paper. Place squash, cauliflower, and onion pieces on lined baking sheet. Drizzle with olive oil and make sure all vegetables are coated and distributed evenly. Use another lined baking sheet if required. Place in oven and bake for 25 minutes. Meanwhile, in large pot, warm broth on medium-low heat, while vegetables are in oven. After vegetables are done roasting, take out of oven. Carefully add to soup pot. Add salt and mix well. You can use an immersion blender or a vented blender. Place immersion blender into soup pot and carefully purée soup until smooth. If using vented blender, carefully add soup into blender container and purée until smooth. This may need to be done in several batches. Serve warm with some freshly ground black pepper. Top with some pumpkin seeds, if desired. Enjoy!

AVOCADO SUPERFOOD PUDDING SERVES 4 TO 6 By Riley Krumes & Orsha Magyar, NeuroTrition INC... Snack Pack and Kozy Shack chocolate pudding flavor profile, texture, and mouthfeel were our inspiration and what we were after with this recipe. The challenge was to seamlessly integrate the essential nutrients for growing brains and remove the nasties lurking in conventional puddings (that make them so darn creamy and delicious). We think we’ve done it: This recipe has been kid-approved in our test kitchen! We love this pudding so much that we recommend it to the young at heart too for a decadent, brain-healthy breakfast, snack, or dessert. Ingredients 1/4 cup fresh blueberries, plus extra for garnish 1 Tbsp true (Ceylon) cinnamon 1 ripe avocado, peeled and pitted 2 ripe bananas, peeled and sliced 4 Tbsp raw cacao powder 2 tsp pure vanilla extract 1 Tbsp ground flaxseed 1 Tbsp pure maple syrup or coconut sugar Pinch of sea salt, to taste (optional) Slivered or whole almonds, for garnish (optional) Directions Add all ingredients except garnishes to blender or food processor and blend until smooth. Transfer to container and refrigerate. (Pudding will last in fridge, covered, for 2 to 3 days.) To serve, garnish individual portions with a few blueberries and almonds, if desired. In each delicious serving: 186 calories / 3 g protein / 9 g fat / 27 g carbs (12 g sugar, 8 g fiber) / 7 mg sodium Source: Neurogastronomy in Action

Healthy Breakfast Cookies Vegan & Gluten free options available. Kid friendly, these cookies contain protein, fiber, potassium and a dose of healthy fats from the nuts. Absent from this recipe is flour. Pair it with your morning coffee for a perfect start to your day!... Prep: 10 minutes Cook: 15 minutes Yield: 12 cookies Ingredients 1 cup creamy peanut butter (or other nut butter) 1/4 cup honey (sub maple syrup for vegan version) 1 teaspoon vanilla extract 2 medium ripe bananas, mashed 1/2 teaspoon salt 1 teaspoon ground cinnamon 2 1/4 cups quick oats (gluten free if necessary) 1/2 cup dried cranberries or raisins 2/3 cup chopped nuts, such as almonds, walnuts or pecans Instructions: Preheat the oven to 325F. Line a baking sheet with parchment paper. In the bowl of a stand mixer beat together the peanut butter, honey, vanilla extract, mashed bananas, salt and cinnamon. Add the oats, dried cranberries and nuts and mix until combined. Scoop onto the baking sheet, flattening each cookie slightly. (cookies will not spread while baking, so you can space them relatively close together.) Bake for 14 to 16 minutes until they’re golden brown but still soft. Remove the cookies from the oven and allow them to cool for 5 minutes on the baking sheet before transferring to a rack to cool completely.

5 INGREDIENT PROTEIN BALLS--LOW SUGAR/GRAIN FREE/VEGAN Recipe by Minimalist Baker Prep Time 20 minutes ... Total Time 20 minutes Servings: 20 Balls Category: Snack Cuisine: Grain-Free, Snack, Vegan Freezer Friendly: 1 month Refrigerator: 2 Weeks Ingredients PROTEIN BALLS 1 cup nut butter (we like almond, peanut, cashew, or sunflower) 3-5 pitted medjool dates* (add more for sweeter bites) 2/3 cup hemp seeds 1/4 cup chia seeds (or sub other seeds, such as sesame or flax) 3-4 Tbsp protein powder* (vanilla, flavored, or chocolate or other flavor of choice) FOR TOPPING optional Melted dark chocolate (dairy-free as needed we like Enjoy Life) Swerve icing sugar Hemp seeds Desiccated coconut Sea salt Instructions: 1. Add nut butter, pitted dates, hemp seeds, chia seeds, and protein powder to a food processor and blend until all ingredients are well combined and a cookie dough-like texture forms (see photo). 2. If too wet, add more dry ingredients of choice, such as protein powder or hemp seeds. If too crumbly or dry, add a little more nut butter. NOTE: These are meant to be on the tender side, so don't be concerned if they're a little soft (they'll firm up in the refrigerator or freezer). 3. Taste and adjust flavor as needed, adding more protein powder of choice for flavor or more dates for sweetness (if adding more dates, chop first to encourage even blending). Mix again until well combined. 4. Scoop out rounded 1 Tbsp amounts and roll into balls. Place on parchment-lined plate or platter. 5. Roll the balls in Swerve icing sugar, hemp seeds or desiccated coconut, or melt some dark chocolate in a double boiler on the stovetop, or in 20-second increments in the microwave, then spoon a small amount over the bites (all optional). Top with coconut or sea salt for added flavor (also optional). 6. Transfer balls to the freezer or refrigerator to chill for 15 minutes to firm up. We recommend storing these in the refrigerator for up to 2 weeks or in the freezer up to 1 month for best texture. They are delicious straight out of the refrigerator or freezer and tend to soften at room temperature. ENJOY!!

CURRIED WINTER STEW--VEGAN SERVES 6 Written by Allison Day Bold flavors, adaptable add-ins, and irresistible comfort food appeal make this a winter weeknight winner. Warming curry powder, chili, turmeric, and ginger add depth to seasonal vegetables and legumes for a stew that’s delicious over rice or served in a bowl with naan for dipping (or both!). Leftovers can be packed up and enjoyed for tomorrow’s lunch.... Ingredients: 2 Tbsp coconut oil or extra-virgin olive oil 1 onion, diced 2 lbs butternut squash, peeled, seeded, and cut into 1/2 inch cubes 1 Tbsp grated fresh ginger 3 garlic cloves, minced 1 Tbsp curry powder (mild, medium, or hot) 1/2 tsp ground cumin 1/2 tsp ground turmeric 2 cups water 13 1/2 oz can coconut milk 2 cups cooked chickpeas 1/3 cup red lentils, washed and picked over 1 Tbsp vegetable bouillon paste or powder 1 cup finely chopped cauliflower florets Lime slices (optional) Chopped fresh cilantro (optional) Warm cooked rice or vegan naan, for serving (optional) Plain vegan yogurt, for serving (optional) Directions: In large Dutch oven or pot, heat oil over medium heat. Add onion, squash, ginger, and garlic. Sauté for 8 to 10 minutes, until onion is translucent. Add curry powder, cumin, and turmeric and sauté for a further 2 minutes, until spices are toasted and fragrant. Stir in water, coconut milk, chickpeas, lentils, and bouillon. Bring mixture to a boil, reduce to a simmer, and cover. Cook for 25 to 30 minutes, until squash is tender, red lentils are cooked and breaking down, and stew is thickened. Stir in cauliflower and lemon juice, cover again, and cook for another 10 minutes, until cauliflower is very tender. If stew is too thick for your liking, add splashes of water until you reach your preferred consistency. Serve warm over rice or in bowls with naan for dipping, as well as a dollop of vegan yogurt, if desired.

VEGAN BANANA FRENCH TOAST This plant-based version is coated in bananas, browns beautifully, and will definitely satisfy all your carby brunch cravings. by Isa Chandra Moskowitz Serves: 4... Whip up this super quick-and-easy, kid-friendly French toast from superstar vegan chef Isa Chandra Moskowitz. Sure to impress all of your weekend brunch guests or scale it down for a quick weekday breakfast. What you need: 2 ripe bananas 1 cups vegan milk 2 tablespoons flour 2 tablespoons cornstarch teaspoon salt 1 teaspoon vanilla 12 slices sandwich bread 1 tablespoon coconut oil Maple syrup, for serving Blueberries and sliced bananas, for serving What you do: Preheat a large skillet over medium heat. Into a blender, add bananas, milk, flour, cornstarch, salt, and vanilla, and blend until smooth. Transfer to a 9 x 13-inch baking pan and place half of bread slices into batter to soak for 1 minute. Melt coconut oil in skillet. Remove bread from pan, shaking off excess batter, and place bread on skillet. Cook on each side for 4 minutes, flipping with a spatula. The bread should be golden to medium brown. Transfer to a plate and cover with aluminum foil to keep warm, and repeat process with second batch of bread. Serve with maple syrup and fruit.

A NEW YEAR IS LIKE A BLANK CANVAS.....AND THE PAINTBRUSH IS IN YOUR HAND. IT IS YOUR CHANCE TO DRAW A BEAUTIFUL & EXCITING FUTURE FOR YOURSELF.....HAPPY, HEALTHY 2020 FROM US TO YOU.

WE WISH YOU ALL THE VERY BEST. MAY THIS SEASON OF CELEBRATION BE FILLED WITH JOY SHARED WITH THE PEOPLE YOU HOLD MOST DEAR.

STRESS FREE VEGAN ENTERTAINING--PART 2 Looking for a hor d'oeurve idea? How about a vegan cheese board. Still in stock: Basic Roots 'Feta' cubes with black olives and Basic Roots 'Brie'......also Nuts for Cheese 'Super Bleu'. Add crackers, dried fruits, and some nuts for a healthy vegan option and a beautifully presented cheese tray for your guests!!! Easy Peasy!!!

HOSTING VEGAN GUESTS THIS HOLIDAY? We still have Tofurky Roasts & Gardein Stuffed 'turkey breasts' in stock. For Dessert, Daiya Vegan Gluten free Cheesecake. Stress free!!

UNIQUE GIFT IDEAS * Aroma Mood Bracelets boxed with an essential oil to match--choose Ambition Bracelet / Serenity Bracelet / Perseverance Bracelet. *Flowering Tea Set boxed in Bamboo--includes hand sewn tea leaves and glass teapot. *Christmas Latte Mixes... *Holiday Teas--great stocking stuffer or teacher's gift *Buck-Naked Soaps, Bath Bombs, Sugar Scrubs--Vegan *Organic Chocolate Bars--again a great stocking stuffer. *Protein Powders, MCT powder or liquid for the Keto enthusiast *Essential Oils & Gift Sets *Diffusers *Vegan Skincare & Makeup Browse and find your unique gift!

BEST WALNUT SNOWBALL KETO COOKIES Just in time for the holiday season! A great hostess gift....or perfect with a cup of hot cocoa on a cold, wintery day. These snowball cookies from our friends at Keto Connect are big on walnut flavor, just how we like them. A perfect recipe to make with kids! Yields: 15 ... Prep time: 10 minutes Total Time: 1 hour 5 mins Ingredients 1/2 c. (1 stick) melted butter 1 large egg 50 drops liquid stevia (about 1/4 tsp.) 1/2 tsp. pure vanilla extract 1 c. walnuts 1/2 c. coconut flour, plus 1 to 2 tbsp. more for rolling 1/2 c. confectioners Swerve, divided Directions Preheat your oven to 300 and line a baking sheet with parchment paper. Combine melted butter, egg, stevia, and vanilla extract in a large bowl and set aside. Add walnuts to a food processor and pulse until ground. Pour walnut flour into a medium bowl and add coconut flour and 1/4 cup Swerve and pulse until combined. In two parts, add dry mixture to the wet and whisk to combine. At this point the dough should be soft but firm enough to form into balls by hand without it sticking to your palms. If it is not the right consistency add 1 to 2 tablespoons of additional coconut flour and combine. Make 15 equal sized balls and arrange on prepared baking sheet. They will not spread in the oven. Bake for 30 minutes. Allow to cool for 5 minutes, and then roll the (still warm) balls in the remaining 1/4 cup Swerve. Place them back on the parchment paper and allow to full cool, another 20 to 30 minutes, before eating.

Smells like Home Make your house a total haven over the holidays with curated essential oil blends. Published On November 1, 2019 Written By Sara Panton Whether you’re returning to your childhood home for the weekend or unlocking your apartment at the end of a long day, there’s nothing like going home. It’s not just about opening the front door with its familiar creak or spotting beloved decorations dotting every room. It’s about the invisible things that really make a house...Continue reading

KID-APPROVED VEGAN EATS You probably have the ingredients in your kitchen right now. Published On September 19, 2019 Written By Joy McCarthy, RNCP, CNP SOFT & CHEWY CHOCOLATE CHIP COOKIES... Makes 24 cookies. Ready in 25 minutes. Love these cookies because you almost always have the ingredients on hand to make them. Plus, since they’re so easy to make, they’re a great way to get kids involved in the kitchen. Raisin the Bar These cookies taste just as yummy with raisins if you don’t want the refined sugar in chocolate chips. Ingredients 1/4 cup melted coconut oil, plus extra to grease cookie sheet (optional) 3 cups rolled oats 1 tsp baking powder 1 tsp baking soda 1/4 tsp sea salt 2 large ripe bananas 2 to 3 Tbsp maple syrup 1/4 cup vegan mini chocolate chips Directions Preheat oven to 350 F. Grease cookie sheet with a little coconut oil or cover with parchment paper. In food processor, pulse oats until ground into a coarse flour texture. In large bowl, combine oat flour, baking powder, baking soda, and sea salt. In small bowl, mash bananas with fork. Add melted coconut oil and maple syrup. Mix together. Add banana mixture to dry mixture and mix until combined. Fold in chocolate chips. Place by spoonfuls onto baking sheet about 1 inch apart. Bake for 8 minutes, or until golden brown. Let cool on baking sheet for a few minutes, then remove and let cool on cooling rack for 5 to 10 minutes. Store in fridge for up to 5 days or freeze for up to 3 months. In each delicious cookie: 101 calories / 3 g protein / 4 g fat / 14 g carbs (3 g sugar, 2 g fiber) / 91 mg sodium Source: Kid-approved vegan eats

No-Egg Eggnog Serves 6 Guess what? Eggnog with no eggs can still leave you in a festive mood. This recipe proves it! Blended cashews and toasted coconut give the drink its oh-so-good creaminess, while dates infuse it with the sweetness that good eggnog commands. Serve with a dusting of nutmeg.... How the grit stole Christmas For a finer drink, strain mixture through cheesecloth-lined sieve or use a nut milk bag. Ingredients 1 cup raw unsalted cashews 1/2 cup pitted dates 1/2 cup shredded dry coconut 1 14 oz can coconut milk 1 Tbsp maple syrup (optional) 1 1/2 tsp vanilla extract 1 tsp nutmeg 1/4 tsp ground cloves 1/4 tsp salt Directions Place cashews in bowl, cover with water and let soak for at least 4 hours. Place dates in separate bowl, cover with warm water and let soak for 20 minutes. Be sure to reserve date soaking water. Preheat oven to 325 F. Spread coconut on rimmed baking sheet. Bake, stirring every 2 minutes, until evenly golden brown. Keep a close eye on the oven so coconut does not burn. Remove coconut from oven and let cool. Drain cashews and place in blender along with 1/2 cup date soaking liquid and 1/2 cup coconut milk. Blend until very smooth. Add drained dates, remaining coconut milk, toasted coconut, maple syrup (if using), vanilla, nutmeg, cloves and salt. Blend until smooth. If mixture is too thick, blend in small amount of water. Adjust sweetness if desired by using more maple syrup. Pour into glass container and refrigerate until cold.

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