A Super Retreat to Remember!

So I did it again. Took a wonderful week away in Collingwood to host an amazing retreat!

Get a Glimpse of what went on during the week:

The theme was raw, cleansing and superfoods. But the goal of the retreat was not to convert people, but rather to inspire them to make small changes. Whether it was through adding more superfoods, living foods, raw foods into their life or to get more active on a regular basis or just to take time to nurture their well- being, all were accomplished in these five incredible days.

I had 15 participants and I had all kinds of people attend, from a mother and a son to a married couple, to friends, to single individuals just wanted to take a week away for themselves. My oldest retreat participant was 78 and the youngest was 16. So this just goes to show that anyone, at any point in there life can take positives steps towards their health.

Everyone also came with their own areas of expertise. This is the best part, that I actually get to learn from my participants, there were reiki practitioners, spiritual psychotherapists a line of work called heart math and so much more. People became friends and really got a chance to connect with other that were like minded.

The week was organized with education, eating, relaxing, activity and rejuvenating in mind. We kick-started the week with an incredible hike up blue mountain:

This was followed by an informative talk on Cleansing with Superfoods where everyone got a copy of my brand new Health E Book Cleansing with Superfoods

(get your own copy HERE)

Garden of Life – the only plant based supplement I would ever recommend – was kind enough to donate samples of their Raw Vitamin Code Supplements to my participants (B12 and Vitamin C). So everyone got to take home veggie capsules to test out along with the book The Raw Truth , filled with recipes and tips!
Here is why I only recommend these supplements…if any!

The next day we visited an Organic Farm, The New Farm which was an amazing experience for all. We got to see interns in action working on the farm. Planting, harvesting and just how they make their organic farm work.

Other activities of the week included relaxing a Hatha based Yoga class and a trip the Le Scandinave Spa – a traditional turkish style spa with hot and cold pools, steam room and sauna room. This was a perfect way to aid the body to detoxify and also helps to strengthen the immune system. Everyone just felt amazing after this experience!

We concluded the retreat with a final hike on the last day. This was great because everyone got to see just how much energy and strength they had gained over 4 days on healthy foods. We reached the top in no time and everyone attributed this to the amazing food that was consumed during the week!

Have a look!

Watch some of the Superfood Cooking Demos I did during the week:

Feeling inspired to come on one of my retreats? Well the good news is that I will be hosting one in Costa Rica in November! So book early to get your spot!

Please check back soon as I will be sharing with you the amazing results that my participants experienced during and after the retreat!

Delicious Snacks For Everyday Enjoyment!

Okay it has arrived, the blog you have been waiting for! How to make delicious snacks, you will get some ideas here on how to be a Smart Snacker, but if you want the full experience then join me on  November 1st, where you will learn how to make Delicious Snacks and get your very own copy of my new book.

The inspiration for the focus on healthy snacks is because everyone always asked me what they should snack on. I feel that people don’t really know what to eat when it comes to snacking. They either don’t think about it at all and pick up whatever they can find or think about it too much and get overwhelmed and give up. Then there are those people that follow the three meal a day rule and don’t believe in snacks at all. Well that just isn’t right, your body need to be constantly fueled by wholesome, nutritious and organic snacks – ideally made by you. If you can’t always make the time to do this then be sure to look at my approved packaged snack guide. But if you are ready and willing to take on making your own snacks, don’t fret, it is much simpler than you may think.

All you have to do is set aside some time, even an hour during the week to put together a simple delicious snack. This could be as basic as a trail mix or as intricate as apple-cinnamon muffins (which are still pretty simple) especially with my recipe! Whatever it is, if you have things on hand at home, then you are more likely to make healthy choices. When you have things that are ready to go  at home, then you can also pack them up and bring them with you to work, to school or even to the movies!

At the Vegetarian Food Fair this year the focus of my cooking demo was on healthy snacking. I got up in front of a room full of people who loved snacking as much as I do! It is also that time of year were everyone is getting there lives back on track after the summer, sending kids of to school and getting back on a regular work schedule. Which means it is also time to make time for your health and this includes snacking! The last thing I want is for you to pick up fatty, sugary and salty snacks that a full of empty calories and nutrients. I want you to have the opposite. Fresh, delicious snacks that you can enjoy every single day that are packed with protein, fiber, healthy fat and nutrients!

Here is a little taste of my demo at the Food Fair!

Setting up for my Delicious Snacks Demo!

The line up of ingredients used in my Snack Recipes

Making some Delicious Snacks!

Lining up to sample some of my Delicious Snacks

(Smoothie, Guacamole and Power Bites)

Liquid Nutrition Smoothie

What’s in it?

2 cups rice, coconut, almond or hemp milk 

2 tbsp to 1 scoop plant based protein powder (sun warrior or vega)

½ cup blueberries or mixed berries, fresh or frozen 

1 banana, fresh or frozen

½ cup chopped mango, peaches or pear 

1 tsp raw honey 

½-1 cup packed fresh spinach leaves 

Optional Superfood Additions (1 tbsp of ) goji berries, cacao nibs, coconut oil, flax oil, chia seeds, carob powder, maca, matcha green tea powder, almond butter, acai berry powder, lacuma, mesquite etc..

Blend all ingredients in a blender until smooth and no lumps remain. Pour into 2 glasses and enjoy + sip with a glass dharma straw!

Wholly Guacomole

What’s in it?

1 cup cooked green split peas (1 cup frozen green peas, blanched)

4 green onions, 2 inch slice

3-5 tablespoons lemon or lime juice

1 teaspoon ground cumin

½ teaspoon ground coriander

1 clove fresh garlic, crushed

½ bunch parsley

¼ teaspoon sea salt

2 large ripe avocados

¾ cup chopped tomatoes

How to make it!

1. Put peas, green onions, lemon juice, cumin, coriander, garlic, parsley, (jalapeno) and salt into the food processor and process until well blended and smooth.
2. Cut avocados in halves, remove pits and scoop out flesh into a medium sized mixing bowl.
3. Mash avocados and mix in ingredients from the food processor.
4. Stir in the tomatoes, taste and adjust seasoning. Chill.
5. Serve with organic corn tortilla chips, slices of jicama or whole grain crackers.

Sweet Heart Cookies or Power Bites

What’s in it?

1 1/2 cups whole raw almonds (or sunflower seeds for a nut free option)

2 tbsp hemp seeds

1 cup chopped dates

1/4 cup goji berries

2 tbsp cacao nibs or cacao powder

1 tbsp raw honey

1 tsp mesquite powder

1/2 tsp vanilla powder

1/2 tsp cinnamon

1/4 tsp sea salt

** for an extra boost – add 2 tbsp Sun Warrior Protein Powder

How to make it!

Place all the ingredients into the bowl of a food processor and pulse until you get a thick “doughy” consistency. Spread out and cut into “heart” shapes with a cookie cutter or roll and flatten into 2 inch cookies. Or feel free to roll them into little balls for quick power bites – perfect for your purse or a midday snack after a workout!

Do you love Delicious Snacks?

Do you want to come to my Delicious Snacks Class on November 1st?

Good Things Come in Some Packages!

On the topic of healthy snacks this week (and just in time for school), it is within my knowledge to show you what is out there. Snacks that you can get your hands on that I approve of. We all need snacks, they are available, but we have a choice to make. If you have a guideline to follow of what to choose, how to choose, then you are taking one step closer to wellness and a healthy body! In a another post you will learn how to make your own snacks at home. You can also come to my Delicious Snacks class in September and get a chance to learn some recipes and walk out of the class with your very own Delicious Snacks cookbook!

As a general rule, you want to look for whole foods that are packaged. Pure ingredients made from whole grains, nuts, seeds, dried fruits and natural sweeteners. You should be able to read all of the ingredients on the label (and there shouldn’t be more than 5 unless it is jam-packed super bar) and feel confident that you are putting a good product into your body even though it is packaged!

So here is a my approved guideline for healthy packaged snacks (most of which are in my home):

Bars: Lara Bars, Vega Bars, Pro Bar, Honey Bar, Prana Bar, Organic Food Bar (there are more that aren’t listed here, but hopefully you get the idea)

Rice Cakes with Almond Butter

Sun Warrior or Vega Protein Powder with Almond Milk, Hemp Milk or Rice Milk

Salba Smart Chips and Salba Salsa

Sha Sha Ginger Snap Cookies

Halvah

Pita Break Spelt Crackers with Hummus

Mary’s Crackers with Goat Cheddar

Sheep Yogurt with Granola

Whole Grain Bread with Almond Butter

New Moon Kitchen Cookies

Coconut Bliss Ice Cream

Go Raw Cookies/Chip/Crackers/Granola

Trail Mixes made from Navitas Naturals Products

Raw Crackers and Kale Chips

Dark Organic Chocolate

Raw Dark Organic Chocolate

Herbal Tea

Did I miss anything? I am sure I did. What are some of your amazing, wonderful and healthy snacks that you like to buy ?

Please do share, we all want to hear them!

Get  your very own copy of my  Delicious Snacks for Everyday Enjoyment to make your own healthy snacks at home!

Fun at the Food Fair- Revised!

Yes that is right…I was at the Toronto Vegetarian Food Fair again this year on September 10th-12th! Both this year and last year were a hit! Between my booth and my cooking demo, I had the chance to meet so many wonderful and amazing people!

If you made your way out to come and visit Delicious Knowledge at the International Marketplace, then thank your for your support. Many of you asked your questions, and got some answers. I also had many people sign up for some Delicious upcoming Fall Classes and my Fall Renewal Retreat. Both of which have more spots to be filled!  I had lots of goodies, including Glass Straws, Sun Warrior Protein and yummy Superfoods! These are just some of the things that you can get when you come to one of my cooking classes in Toronto!

Did you see me at My Cooking Demo on Saturday September 11th at 1:30 pm? If not, my post on Delicious Snacks will be up tomorrow for your viewing pleasure along with the recipes I made. Many of which are from my new delicious snack book!

Super Delicious Snacking For Everyday Enjoyment!

Everybody loves to snack! However we are all too reliant on picking things up on the go that are not healthy for us whether loaded with sugar, salt or fat. They leave us feeling tired, sluggish and bloated. Through this workshop Marni will teach you how to make some healthy, balanced and simple snacks so that you can have them on hand during the week.

I was also part of a Panel on Vegan Baking on Sunday September 12th at 6:00 pm

Cruelty-Free Baking Basics – A panel with Marni Wasserman, Lesia Kohut and Meghan Telpner!

How do you make perfectly light and luscious baked goods without eggs, milk and butter? Join three professionals bakers to hear their tips and tricks. Winning recipes from the Totally Fabulous Vegan Bake-Off will be shared.

Here we talked about all things Delicious. With pastry Chef Lesia from LPK’s Culinary Groove who talked about some of her skilled baking secrets along with her favourite gadgets. And myself and Meghan discussed how we  just love to make tasty desserts with healthy ingredients no matter how they look along with our favourite secret ingredient – Coconut Oil!

I also want to give a special thanks to Lisa Pitman who organized all the events at the fair and ensured that they all ran smoothly!

It was an amazing weekend – and I had so much fun meeting new people and just enjoying the Toronto fresh air outside! Can’t wait to do it again next year!

Did you come to the food fair?

If so, what did you love about it this year?

Simple and Delicious!

If you were at the Toronto Vegetarian Food Fair this past weekend and you saw my cooking demo, then you would know exactly what I am talking about. If not, I will tell you anyways. It is always so much fun to get up in front of people and teach them about how easy it can be to make whole foods apart of your everyday life! That was the goal at my demo, to educate people on how everyday eating can be simple and delicious which will ultimately lead towards a path of optimal happiness, health and healing!

I am going to provide you with a brief overview how you can Stock Your Cupboards Full of the Best Quality Ingredients!

Choose whole, fresh foods!

• Raw, living and sprouted foods
• Fresh organic vegetables and fruits
• Nuts and seeds (almonds, pumpkin seeds, hazelnuts, walnuts)
• High quality vegetarian protein (tofu, tempeh, beans, nuts, seeds and greens)
• Whole and gluten free grains (spelt, quinoa, millet, brown rice)
• High quality fats (fresh pressed oils: olive, coconut, sesame) nuts, seeds and avocado

Choose organic, bio-dynamic and local foods as much as possible

• Organic foods have few or no chemicals, they have more minerals, nutrients and energy
• They support local family farms, increase agricultural diversity, and reduce the need for transportation of imported foods (less pollution!)
• They taste better and promote eating food in season

Choose a variety of foods everyday

• Rotate your foods and get the most out of whole grains, vegetables, fruit, nuts and seeds
• When planning your meals or creating recipes – get a balance of flavours whether it is sweet, sour, salty, bitter and astringent, pungent.

- Sweet: grains like rice, sweet fruit, carrots, beets, nuts, honey and other sweeteners

- Sour: lemons, tomatoes, grapes, plums, vinegar

- Salty: seaweed, celery, leafy greens, some cheeses (feta)

- Bitter: green leafy greens, endive, chicory, parsley, coriander, coffee

- Pungent: cayenne, chili peppers, ginger, garlic, leeks, radishes

- Astringent: beans, lentils, apples, pears, cabbage, broccoli, potatoes

For overall balance and diversity:

- Be sure to use different colours (taste the rainbow) textures (crunchy, soft, chewy, crispy), shapes (get creative when cutting fruits and veggies)

To go along with this I have some videos of the recipes I covered (along with the recipes of course!)

White Bean Dip with Dill

A delicious spread to enjoy with flatbread, crackers or served with crunchy raw veggies!

Ingredients:

1 cup soaked or 1 can of navy beans

2 cloves garlic

2 tbsp – ¼ cup tahini

1 bunch of fresh dill or basil, finely chopped

1 tbsp olive oil

¼ cup lemon juice

Salt and pepper to taste

(Add water if a thinner consistency is desired)

Procedure:

1. Cook soaked beans in large pot for 45 minutes – 1 hour.
2. Place garlic, lemon juice, and half of the beans into blender or food processor and blend well.
3. Add the remaining beans, tahini, olive oil, salt and pepper and blend until smooth (add water if necessary).
4. Transfer spread to bowl and stir in the fresh herbs.

Citrus Cranberry Quinoa Salad

Ingredients:

1 cup quinoa

2 cups water

½ teaspoon salt

½ cups hazelnuts

½ cup cranberries

½ cup orange juice

¼ tsp ground fennel seeds or Chinese 5 spice powder

½ cup orange segments

1 cup of broccoli florets

Vinaigrette

Zest of one orange

¼ cup fresh orange juice

1 tablespoon + 1 tsp lemon juice

2 teaspoons balsamic vinegar

½ teaspoon sea salt

¼ cup olive oil

1. Rinse and drain quinoa. Add 2 cups of water and salt and bring to boil.  Lower heat and simmer, covered, until grains have burst and are tender but still chewy (about 12-15 minutes). Drain and set aside in medium bowl.
2. Preheat oven to 325 F. Toast hazel nuts in oven until center are golden, about 5 -10 minutes. Let cool and rub in towel to remove as much of the skins as possible. (Or you can purchase organic dry roasted hazelnuts!)
3. Soak Cranberries in orange juice for 5-10 minutes.
4. Cut broccoli into small florets and blanch (place in boiling water for 1-2 minutes) and set aside.
5. Add the soaked cranberries and the 5 spice to the warm rice. Toss with Vinaigrette.
6. Just before serving, combine hazelnuts and cranberries and broccoli with quinoa. Season with salt and pepper and garnish with orange segments.

Chocolate Avocado Pudding

Ingredients:

2 avocados

1 tbsp vanilla extract

2 tbsp maple syrup

4 Medjool dates (soaked overnight or boiling water for 20-30 minutes)

1 tbsp of pure unsweetened cocoa powder

1 tbsp almond butter or 1/2 cup raw almonds (soaked in water overnight for 8 hrs.)

1 tsp cinnamon

1 ripe banana (optional) for extra flavour!

Procedure:

1. Combine the ingredients in a blender and whirl on high until well blended into a thick creamy pudding.
2. Divide the pudding into 2 servings
3. ENJOY!

Homemade Granola Goodness

Watch Marni make Granola!

Golden Morning Granola

Watch Marni make Granola!