Farmers Market

One my favourite things to do is Saturday mornings ~ farmers market. 
Meeting the people/ farmers that grow our food – connecting with them, asking questions and truly getting to know what my kids and I are consuming or anyone that comes in my path that I get the opportunity to nourish.
Eating what is in season and knowing where our food comes from is a priority.
Connecting to the farmers who are connected to nature.
When you look in their eyes and ask them questions wether this fruit or vegetable has been sprayed and the answer they give you.
We should all make it a priority to understand what were consuming.
Rows of greens, rows of colours so pure – vegetables and fruits so yummy. 
From my experience farmers who take great care of their crops, they practice organic growing will not force you to buy their produce the produce speak for themselves and they want produce in the hands of someone who cares  ~ feeding our bodies as a whole ~ mind, body and spirit.

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Avocado on whole grain red fife bread

mmm I love avocados especially on toast with a little butter and then topped with loads of avocado. Sprinkled with a little himalayan pink salt and ground pepper. Simply Mouthwatering. Aside from my deep love for avocados I also thoroughly enjoy Farmers Markets – well lets just say any local market. Supporting local farmers especially Organic and local artisan is very important to me and it’s a sound decision. The bread in this picture was purchased at a local organic market. Made with organic red fife wheat it is dense and delicious. Red fife wheat posses a lower gluten content and is more nutritious.

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Vegan banana walnut muffin

Delicious banana walnut muffin made with sprouted spelt flour. The sweetness comes from the ripe bananas and little maple syrup that we use in this recipe. When we hear the word sprouted we know its good for us as vital nutrients are still in the grain. One of the major benefits is the nutrients are readily absorbed by the body. Enjoy xo



2 1/2 cups sprouted spelt flour

1 cup chopped toasted walnuts

1/4 cup unsweetened shredded coconut

1 teaspoon himalayan pink salt

1 teaspoon baking soda

1/4 cup maple syrup

1/2 cup almond milk

1 tablespoon vanilla extract

1/4 cup melted coconut oil

3 very ripe bananas



Preheat oven to 350 degrees farenheit. Line 12-cup muffin pan or brush some coconut oil. Mix the flour, baking soda, salt and shredded coconut. Mash the bananas and mix in maple syrup and almond milk. Mix batter with flour mix and fold in the walnuts.

Use an ice cream scoop to distribute the batter and bake for approximately 25 minutes.


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Blueberry, banana smoothie

By Mareika Muller

Smoothies are great and packed with nutrients. This smoothie has: Homemade Almond milk, blueberries, banana and Jal Gua superfood. You can always top smoothies with things like hemp hearts, chia seeds, flax seeds etc. Blueberries are rich in proanthocyanidin, the natural antioxidant thats proven to fight cancer. Jal Gua is made of two ingredients combined: organic moringa and organic sorghum. Jal Gua is high in iron, excellent source of vitamin C and many other health benefits.


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Jal Gua Fireballs

By Mareika Muller

Fireballs aka energy balls, so delicious, energizing, superfood – all clean ingredients. These Fireballs are so easy to make – only 4 ingredients: Jal Gua, Cacoa powder, Almond butter & Honey. Combine the ingredients, roll into a ball and save a batch in the fridge or out – for a quick healthy snack. Recipe on by Emmanuel Jal – founder of Jal Gua superfood made up of only two organic ingredients: Organic Sorghum and Organic Moringa.



160 grams Jal Gua

50 grams Cacao powder

220 grams grams Almond butter

180 grams Honey


Add ingredients into mix. Blend until mixed well and use your hands to roll into 30 gram balls. Top with goji berries, mulberry or any topping of your choice.


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Spring fennel salad

By Mareika Muller

A fennel in the fridge; what to do, oh what to do with it? This is light and yummy salad! Fennel is crunchy in texture, refreshing in taste, slightly sweet, and excellent source of vitamin C.


1 bulb of fennel sliced thinly

1 bunch of radishes sliced

3 cups strawberries sliced

1 small bunch of dill chopped


Dressing: drizzle olive oil, drizzle apple cider vinegar, himalayan salt &        pepper to taste

Toss all together in a bowl then drizzle dressing.



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Paleo loaf made with raw honey

By Mareika Muller

I make this loaf quite a bit; it is healthy and gluten free. The combination of the orange zest and raw honey gives the bread a bit of sweetness and zing. When I first made this loaf, my kids pretty much devoured the whole thing. Try it with little organic butter.


2 cups blanched almond flour

1/4 cup flaxseed meal

1/4 teaspoon himalayan salt

2 tablespoons of orange zest

1 1/2 teaspoons aluminium free baking soda

5 eggs

1 1/2 teaspoon apple cider vinegar

2 tablespoons of raw honey


  1. Place almond flour, flax, salt and baking soda in a bowl and mix all together.
  2. Add eggs, oil, vinegar and raw honey.
  3. Pour batter into a greased loaf pan. I usually grease with coconut oil.
  4. Bake at 350 degrees farenheit for about 40 minutes.

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Yukon gold potato salad

By Mareika Muller 

This potato salad is mouth watering. With BBQ season around the corner, this a great side – or make it a meal unto itself. I love the combination of all the vegetables in this salad and the vegenaise really makes the salad exceptional.


10- 12 baby yukon gold potatoes

5 – 6 Radishes thinly sliced

6 Green onions diced

Bunch of dill chopped finely

2 – 3  Carrots shredded

2 cups frozen peas

1/2 cup or slightly more soy-free vegenaise

3 tablespoons extra virgin olive oil

Himalayan salt & pepper to taste


  1. Bring potatoes to a boil in a medium size pot. Reduce the heat to medium high and cook for about another 10 minutes or until the potatoes are easily pierced.  Drain and let potatoes cool.
  2. Once cool cut the baby potaoes in half and toss in olive oil.
  3. Add the radishes, green onions, dill, shredded carrots and frozen peas. Toss with a large spoon.
  4. Add the vegenaise and salt and pepper – toss with a large spoon.

Serves 8.


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Butternut squash soup

By Mareika Muller 

I love anything butternut squash – roasted, boiled, or mashed. This beautifully shaped vegetable is rich in phytonutrients and antioxidants and its sweetness and texture is delicious. This soup is made with a bit of a twist: turmeric, marsala, and lemon. I wanted to share this soup now because I make it all year round – not only in the fall, when winter squash begins to come into season.

I make a huge batch of vegetable and or chicken broth and freeze it for anytime I make soups like this. It’s always on hand and ready to go. You can also buy a good brand of broth that you enjoy.


2 table spoons Avocado oil

2 medium onions peeled and sliced (at times I will add some leeks)

1 pound (454g) butternut squash, cubed

1 head garlic peeled, chopped

1 teaspoon masala

1 teaspoon turmeric

1/2 a lemon juice

5 cups Vegetable or Chicken broth (I usually make my own broth – huge      batch and then freeze)

Himalayan salt & pepper to taste


  1. Saute Onion, leeks, garlic and squash in Avocado oil until golden.
  2. Add broth and seasoning (marsala, turmeric, lemon juice, salt & pepper).  Simmer for about 20 minutes.
  3. Place mixture into the Vitamix container in batches and secure lid. Or use a hand blender until pureed.
  4. Serve and enjoy.

Makes about 7 Cups.




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