Crock Pot Chicken and Wild Rice Soup

My mom found this recipe and emailed it to me, we changed a couple things to “healthify” it and make it super flavorful. As I made it this AMAZING smell filled my apartment, I especially love crock pots because you can do so much while you cook and it makes so many meals for the week


4 chicken thighs with skin on [do not use frozen]

1/2 small onion or 1 large shallot, chopped

3 carrots, chopped

3 celery stalks, chopped

2 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon pepper

1/2 teaspoon dried thyme

1/4 teaspoon dried sage

1/4 teaspoon dried rosemary

1 large or 2 small bay leaves

6 cups gluten-free chicken broth

3/4 cup wild rice-brown rice blend [I used Bismati Rice blend from Trader Joes]


Add all ingredients into a 6-quart crock pot then cook on low for 4 hours or until chicken thighs are cooked through. Rice should be done around the same time. Shred chicken, remove skin and bone, then stir only the chicken meat back into soup and serve [soup will thicken as it cools]. You can use skin if you like, I love the taste that the soups gets from cooking it with the skin on and then removing it.

Munch Safely,


3 Ingredient Peanut Butter Cups


[Recipe thanks to PureElla]



300 grams 72% (or higher) dark organic chocolate squares or 1 cup vegan chocolate chips

about 1/2 cups organic peanut butter

4 tablespoons of coconut oil (divided)

sea salt and unsweetetened coconut shreds optional topping

You will also need a double boiler or a small pot with a bowl to melt the chocolate and about 12 paper cupcake or muffin liners/ or 20 mini muffin cups



First melt the chocolate. Set up the double boiler or pot with water to boil with a bowl on top (be sure the bowl does not touch the water) and set heat to medium high. Add the chocolate squares with 2 tablespoons of coconut oil and allow to melt completely. Stir occasionally to incorporate the chocolate with the coconut oil. Turn off heat and leave on the pot to keep warm.

In a small bowl, scoop out roughly 1/2 cups peanut butter and add in 2 remaining tablespoons of melted coconut oil. Mix well to incorporate and set aside.

Line a flat dish with muffin or cupcake liners. With a spoon, scoop in a little melted chocolate to cover the bottom of each liner. Place in the freezer for about 2 minute to slightly set. Add a small scoop of peanut butter and coconut butter mix in the centre and gently flatten with the back of a spoon. Scoop more melted chocolate to cover the top, about 1-2 tablespoons. I added a sprinkle of sea salt to the top of all of the cups and unsweetened coconut shreds to a couple. Return to the freezer for about 15-30 minutes until serving.

If serving much later than 15-30 minutes. Then be sure to remove them from the freezer about 1/2 hour before serving and removing all the paper liners and placing them in the refrigerator to thaw out a little before serving. (if they appear soft to the touch – pop them back to the freezer for about 5 minutes to harden the chocolate). They are best when the centre peanut butter filling is soft and the outside is crispy chocolate. Makes about 10 cups.

Munch Safely,


Blueberry Mint Smoothie

I am so excited you guys. Ever since I could remember, I’ve been hungry. And since starting the supplements from my chiropractic office, my liver has been healing and so my body doesn’t have that need react the way it had in the past. My body was lacking in nutrients because of all the the toxins the liver was filled with. My body was trying to rid it of these toxins with nutrients and the fastest way to get nutrients is through food, hence the reason I was always hungry. But now that my body is riding itself of these toxins, my liver is getting stronger, therefore I’m not CONSTANTLY hungry.


[1 cup blueberries•1/2 cup soy yogurt•1/2 cup kale•2 T fresh mint•1/2 banana•2 T pumpkin seeds•2 ice cubes•cold water] 🍑

Munch Safely,


Vegan Taco Salad

The easiest way to make a salad, is near the end of the week. I have so many toppings from other recipes that I just have a small amount left, where I can make leftover salads.


 [red onion•corn•tomatoes•bistmati rice from Trader Joes•kale•avocado•black beans•lime] 🌽🍅


Munch Safely,


Carmelized Buffalo Egg Sprouts

 [Nanners nut bread•shredded brussles•tomatoes•2 eggs•feta•buffalo sauce•sautéed yellow onion]
Cook the brussle sprouts in coconut oil, toast the bread, cut tomatoes, cook eggs until desired. Let onions sit in oil, stirring occasionally. Place all ingredients on top of bread and throw some crumbled feta on top to enjoy

Munch Safely,


Raspberry Chia Jam


Seriously people, easiest and yummiest jam I’ve ever made… Well only jam I’ve ever made! It’s hard to compare this with both my Grandmas jams because the classic ones are made with a TON of sugar, which of course makes them good 🍇I found this recipe from Sarah Wilson’s “I Quit Sugar” book, it’s only a couple ingredients and they are all natural 🍓 for the longest time I was eating my moms bread with Grandma Gracia’s Raspeberry jam but I didn’t realize how much sugar I was consuming 🍰


1 cup raspberries fresh or frozen

2 T water

1 T brown rice syrup

2 T chia seeds

Pinch of stevia



1. Throw all the ingredients into a blender and blitz until smooth. You may need to add some extra water to help it combine.

2. Pour mixture into a saucepan and heat over medium heat until the mixture begins to bubble. Reduce the heat and whisk constantly until thickened, about 3-5 minutes.

3. Store in an airtight container in the fridge for 1 week.


[2 pieces of gluten free Udi’s toast with honey goat cheese and my jam!]

Thanks Sarah, you rock my food world 🍉🌎

Munch Safely,


Avocado Egg Sprouts

I CANNOT get enough eggs in the morning, I think I get that from my Grandma Germaine🐓🍳 She has to have an egg in the morning. I only need two over easy/runny and they fill me up so much!! I eat them on top of my moms bread, which is heavenly and guilt free! And throw some greens in there to make it pretty!


[2 eggs + 2 pieces of Nanners Bread + 1/2 avocado + brussle sprouts ]

I cooked the sprouts on he drove with some coconut oil until browned [takes away some bitterness away], then I throw the two eggs in and cook until desired yoke, then I throw them on top of toasted bread and an avocado 🍞

Munch Safely,


Buffalo Cashew Chicken Salad and Dill Chips


[1/4 cup pineapple 🍍+2 chicken tenders🍖+2 T buffalo sauce+1 cup kale+cashews+2 stalks celery chopped+edamame]


Either bake chicken in oven with buffalo sauce and pineapple chunks, or on the stove top. Once chicken is done in the oven, pull apart with two forks, chop up the celery and combine everything on top a bed of washed, salt massaged kale.

I find kale tastes so much better washed and salted with a little lovin, and I usually buy it already off the stock! I get my pineapple frozen, unless it’s in season, already cubed up 💛


I also made it with some dill potato “chips” the other day, so easy and great alternative to grocery store chips!

[golden potatoes•fresh dill•fresh garlic•olive oil] bake on aluminum foil 375 degrees for 15 minutes then flip and 15 more minutes🌱

Munch safely,


Raspberry Chia Pudding


Got this amazing recipe from ♥ So amazing and easy to make, I’ve been making it the night before work, it’s easy to eat on the go when you don’t have time to make any concoctions


3/4 cup fresh raspberries [or any berry]

1 cup coconut or almond milk

3 Tablespoons of chia seeds

1/2 ripe banana

1 Tablespoon honey [unheated and unprocessed]

[eat with small handful of granola]


Start by adding the milk, chia seeds, honey and fruit to a small bowl and mix well. Then simply place the chia seed pudding into the refrigerator to expand and settle overnight or for at least an hour in a mason jar or air tight container. Top with granola and any other fruit.

Munch Safely,


Salmon Snacks


Super great and easy snack that I found in a magazine at work! When in doubt and in the waiting room at a dental office pick up a magazine and find a ton of great ideas! Salmon is packed with nutrients and so easy to keep around to snack on.


guacamole [avocado♦garlic♦lime♦sea salt] + smoked salmon + multi-seed rice thin crackers [Back to Nature brand]


plain hummus + smoked salmon + cucumber + tomato + multi-seed rice thin crackers

Munch Safely,