Sarah Serenity Nutrition Consulting
4474 Joyce Avenue V8A 3A6 Powell River, BC, Canada

So true! If one needs to make some difficult changes I find its far more helpful to focus on the positive. By adding more nutritious foods into our routine and investing in our health those changes become much easier. By making the time for even one nutritious meal a day we can greatly support our needs both mentally and physically <3 Soup, oatmeal or salad, I'd love to hear what that go to meal or practice does it for you? : )

Too hot to sleep tonight? Perhaps you wanna make up some popsicles! If your house is anything like mine I can't keep up with the frozen treats for the munchkins!! Good thing I made room in the freezer today, popsicles are greats treats for this time of year! Hope this one helps a bunch <3 ... Mango Creamsicles 3 cups mango fresh or thawed 1 cup vanilla flavored coconut yogurt 1 cups fresh raspberries a touch of maple syrup for added sweetness Directions Place mango, yogurt and maple syrup into blender and blend until smooth. Next gently fold in fresh raspberries. Once blended add to popsicle makers and freeze. Makes about 10 good sized popsicles.

Wow what a heat wave that was! Already the cooler breeze has perked me up! Hope everyone is is enjoying it too. Pretty sure there will be more of that ahead though! Yikes! My shopping cart last night consisted mostly of FRUIT! <3 Seems the preferred choice at work these days as well. In fact our bodies do love their carbs in this heat and fruit does have so much to offer! Enzymes, phytonutrients, antioxidants, fiber and so much more. Some choices are even excellent sources... of much needed minerals for this time of year. For example, did you know an orange contains 60 mg of calcium!? Yep it does. Some folks lose a little more minerals than others in their sweat so oranges can help give one a nice little boost :) Here is a tasty little treat I hope you give a try. Enjoy! Strawberry & Orange Slushie 2 cups strawberries 1 orange 2 cups ice Directions Wash and chop strawberries. Peel and chop orange. Place berries, orange and ice into blender and blend until smooth.

Haha last night at work reminded me just how much folks love a layered bean dip! Devoured in minutes! :) Lotsa dairy free folks out there these days and I promise whether you're dairy free or not this delicious creation is sure to please, and packed with nutrition to boot. With holiday season quickly approaching you might wanna try this one out soon :) This ones new and worth the prep. Thank you Maria for the pic! <3 Enjoy!... Five Layer Dip Pinto Bean 2 cans whole pinto beans, rinsed 1/2 onion 6 cloves garlic 3 tbsp Clubhouse's Organic Taco seasoning Directions Sauté onions and garlic. Next add black beans to mixture and simmer 15 minutes. Mash beans with potato masher as they soften. Lastly add 1/2 tsp of sea salt and set aside to cool. If mixture feels to dry at any point just a add a little extra water and blend. Guacamole 3 avocados 1 lime, juiced 2 cloves fresh garlic, minced 1 cup plain coconut yogurt Directions Mash avocados and place into a small mixing bowl. Mince garlic and add to avocados along with remaining ingredients. Blend well. White Bean 2 cans whole white beans, rinsed 1/2 onion 6 cloves garlic 2 tsp McCormick's Taco seasoning Directions Sauté onions and garlic. Next add black beans to mixture and simmer 10-15 minutes. Mash beans with potato masher as they soften. Lastly add 1/2 tsp of sea salt and set aside to cool. The same things goes as the refried pinto beans, if at anytime beans start to dry out add a small amount of water and blend well. Vegan Queso 1 onion 4 cloves garlic 1 medium sized potato 1 1/2 cup cashews 3/4 cup water 3/4 cup nutritional yeast 1/4 cup apple cider vinegar 1 tsp smoked paprika 1 tsp chili powder 1 tsp turmeric powder 1/2 tsp sea salt 1/2 jalapeno Directions In a small sauce pan boil potato chunks until soft, drain and reserve liquid. You will need 3/4 water so feel free to set aside liquid and let cool. In a medium sized sauce pan sauté onion and garlic. Next add water, vinegar, your cooked potato, cashews, nutritional yeast and remaining spices. Simmer 10 minutes or so and using an immersion blender blend until smooth. If a thinner 'cheese' sauce is desired simply add a little extra water. This sauce is incredible! You really have to taste it to believe it. It's the potato! Who knew! Fresh Salsa 2 cups fresh tomatoes 1/2 small sweet red bell pepper 1/2 cup fresh parsley 1/2 cup fresh red onion diced 1 clove of fresh garlic, minced 1/8 tsp sea salt a squeeze of fresh lemon juice *Optional, for a little extra heat toss in 1/2- 1 small, fresh jalapeno. *Optional top with fresh cilantro or additional parsley Directions Chop and prepare all vegetables. Place into a salad bowl and let flavors infuse. Serve and enjoy.

Cant think of a better food than chia seeds for those on the go. High in nutrients for a healthy nervous system and all that fiber keeps you feeling satisfied a long while. To really to take the nutrition up another level try adding some good quality spirulina. Spirulina is still one of my faves for keeping our energy levels nice and high. If you've had a busy summer good chance its the pick me up you need! Spirulina is high in B vitamins and protein and combines well with fr...uit. Sounds interesting? The recipe below is about as easy as it gets and the peaches are in season! Peaches & Cream Pudding You will need: 1/4 cup chia seeds, white 1/2 cup light coconut milk 1/2 cup water peaches, canned or fresh coconut cream optional plant powders for a splash or color Chia pudding 1/4 cup chia seeds, white 1/2 cup light coconut milk 1/2 cup water Optional: Feel free to add a super powder such as the ones that companies such as Rawnice are offering these days. From rich black activated charcoal, to deep blue spirulina powder (as seen in the picture) or a hot pink pitaya powder (dragon fruit powder) just for the fun of it! Color always makes a splash! Directions *Note: If using canned peaches you may wish to use some of the liquid to make the 'pudding portions. For example half coconut milk, half peach syrup. Assembly Directions Place chia pudding in glasses, add peaches (canned, strained or one fresh peach per glass) and top with whipped coconut cream. Enjoy!

A zesty little salad you've got to try for Summer! Refreshing, delicious and full of nutrients our bodies need this time of year. Hope you give it a try! This one also makes a splash at any gathering, might end up being the brightest dish on the table! Full recipe at https://www.gardengatehealth.com//pepper-mango-salad-demo-

Super simple, awesome Slushie alternative for Summer! Enjoy! :)

Pretty sure I've posted this one ages ago but it really is a keeper! A Super food in my book, Buckwheat makes a great gluten free breakfast parfait! High in essential magnesium, and excellent for the cardiovascular system. Combine with a couple other foods and really take your breakfast to a whole other level! These little parfaits are also really great for the summer and even freeze well. Take one out of the freezer before you go to bed at night and start your morning off right :) Full recipe on the blog at www.gardengatehealth.com

Heya guys! Hope everyone is well! Yay, finally feeling like summer out there hey! :D Been posting more on Instagram these days purely due to convenience, but I miss this space as I find its a bit easier to share. I hope folks are holding up in this new norm. On one hand seems people are focusing on what matters most but I also see folks struggling due to distancing. For the latter I say number one, please reach out (I know many people who value people and mental well-being ...<3 ), and number two, try setting some goals. Personally I've gone back to what works, goals setting and those numbers! Calorie intake, macros and exercise, sigh and real rest days... <3 Super fun dusting off that part of my mind again but really, it's the people I'm so blessed to work with that have inspired me most. I'm also working on a download for the folks that love those numbers, whether setting new goals or new to nutrition, people have been asking so I'm super excited to get that together :) Hope to have that ready in a week or so. Another update, my latest book is now out of my hands and off to my publisher to be formatted, whoah. After the last 6 hour editing haul I slept for 12 hours, lol who does that?! Anyways since then its freed up so much mental space and with some sun for the recharge things are going great! Lastly I also just want to say if you are having a hard time finding your groove, I strongly suggest getting out some paper and a pen and writing some goals down, so so powerful! After that if you need a little encouragement a long the way I'm happy to help. Until then though I'm having fun sharing some of my adventures, brand new recipes and some oldies. So here ya go, a great new one for the season, a tasty new twist on hummus folks may wanna try. I used white beans, lime and basil and its delish! White beans are also a great source of zinc, needed for tissue repair and immune function. Hope you give it a go and take good care! xo Lime & Basil White Bean Hummus 2 cans white bean, rinsed and drained 4 cloves garlic, crushed 2 limes, juice 2 tbsp tahini A couple sprigs of fresh basil Directions Rinse and strain white beans, place in food processor. Peel and crush garlic and all remaining ingredients into processor and blend until smooth and creamy.