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Cooked Food

Lovingly referred to in my life as most meals. My “dutch heritage” included cooking the “daylights” out of your food. Admittedly, some nutrients are lost in cooking, such as vitamin C  and certain B vitamins. But when you eat mostly whole foods you are eating an excess in nutrients that even this breakdown is insignificant in practical terms. And by eating both raw and cooked foods, you get the best of both worlds. Yes, charring meats and vegetables is not preferred so steaming your veggies or lightly stir-frying them is a healthier option. I love to talk about vegetables. Eat them every day. Eat the colours of the rainbow.  In short, adding a variety of colourful produce to your diet is an easy way to get a lot of vitamins and minerals without putting in too much effort beyond selecting a bunch of color. More importantly though is learning to love your food. Experimentation, eating new things, and trying different foods is essential to getting into healthy habits. From that can come more of a desire and love for introducing more un-processed foods and a wisdom to learn about limiting foods or nourishing foods for your body. 

a healthy salad recipe


Sweet Potato Buddha Bowl with Miso-Tahini Dressing

A bowl of comfort filled with elevated goodness and a gut-friendly dressing!


  • 2 medium sweet potatoes, cubed into 1″ pieces
  • 8 oz. baby bella mushrooms, sliced
  • 4 tsp olive oil, divided
  • 1 bunch curly kale or lacinato kale, chopped
  • 1 c. shredded red cabbage
  • 1/2 c. roasted cashews
  • 2-4 Tbsp sunflower seeds
  • 1 large avocado, sliced

For the Miso-Tahini Dressing

  • 1/4 c. water
  • 3 Tbsp tahini
  • 2 Tbsp white miso paste
  • Juice of 1 lemon
  • 1 Tbsp maple syrup (or honey)
  • 1/4 tsp sea or himalayan salt


  1. Preheat the oven to 400 F and toss the cubed sweet potatoes with 2 tsp olive oil; season with salt and pepper.  Roast at 400 F for 20-30 minutes, flipping halfway through.  (Note: if also using chickpeas, roast them along with the sweet potatoes during the last half of cooking)
  2. Heat a skillet over medium-high heat and add remaining 2 tsp olive oil.  Saute the mushrooms, stirring occasionally, until golden. 
  3. To assemble the bowls, place the kale and cabbage into bowls; top with 1/4 of the potatoes, mushrooms, cashews, sunflower seeds, and sliced avocado.
  4. To make the Miso-Tahini Dressing, whisk all dressing ingredients in a bowl until smooth.  Drizzle over top each bowl. Garnish with sesame seeds if desired

Enjoy and be WELL!

Stay tuned!