Discover the Healing
Power of Whole Foods
Get inspired in the organic kitchen
ON-LINE CULINARY WORKSHOPS
NUTRITIONAL SERVICES
Tempt your taste buds, nourish you body
RECIPES
Nourish your body mind and soul
Welcome to the organic kitchen!! I am a mother, holistic nutritionist and a lover of all things healthy. This is where I share my passion for cooking with whole foods, enlightening nutritional information and my life with sweet baby Bella. I hope to inspire you to join the healthy revolution!!
I am a mother, holistic nutritionist and a lover of food. I have understood the remote connection between food and our health from a very young age. I have always been fascinated by the relationship between food and people. It is such an essential part of our lives and has so much to offer us. It is part of our culture, heritage, religion and spirituality. It sparks conversations and inspires memories. It is sensual and ignites creativity. It can make us feel happy, sad, content and frustrated. The amazing array of flavours, textures, smells and colours enlightens me every single day.
After concluding my studies at the Institute of Holistic Nutrition, I co-founded Two Girls Cooking, a company that specialized in makeing the most delicious and nutrient dense organic raw vegan vegetable crisps and kale chips. It was a great success and taught me so much about the food industry. It was an amazing experience but it didn't leave me much time to cook! After the birth of my daughter, Isabella, I realized that I needed a shift in my life. It was too busy and I just couldn't keep up with the pace of pre-baby.
Much like a spiritual guide, my purpose is to teach people about the healing qualities of food. Organic whole foods that nourish and heal our body, mind and spirit at the cellular level. Food that lifts us from a state of disease to a state of vibrant health. I hope to inspire you to join the real food revolution!!
Cooking with the freshest organic ingredients that is free of wheat, refined sugar and processed food is key to living a healthy lifestyle. Eating loads of yummy vegetables and fruits, superior quality protein, and essential nourishing fats. Whole organic foods that our bodies can recognize and easily digest. Harmonious balance between our mind and body. I don't believe in counting calories but I do believe in balance and moderation.!
Follow up sessions: $75
Recommended every 4-6 weeks, follow-up appointments provide the support and motivation you need to keep you on the right track to achieve optimal health through nutrition.
Follow-up session includes:
Total Holistic Makeover: $295
Not sure where to start? This is the total package! We show you how, guide you along, and empower you to achieve your goals!
Make over your mind body and spirit!! Take action and meet your most amazing self!
Included in your Total Holistic Makeover:
Nutritional Consultations: $195
As holistic nutritionists, we take into consideration the whole body, mind, and spirit to bring you to optimal health.
Initial Consultation: (1 hour)
The initial consultation will focus on your medical history and current health concerns. This in-depth intake will establish your needs and health goals. An evaluation with the Advanced Nutri-body Questionnaire by David W. Rowland. PhD. will establish any nutritional deficiencies, excesses and metabolic imbalances.
Second Meeting: (1 hour)
The second meeting will be the delivery of nutritional/lifestyle recommendations and a brief educational explanation of all the recommendations to ensure you meet your own health goals.
Individualized protocols include:
• an in-depth nutritional symptomatology and a nutrient intake report, showing areas of nutritional imbalances related to their health.
• meal plan and diet recommendations
• recipes that include your specific food recommendations
• vitamin, mineral, super-food, and supplement recommendations
• lifestyle recommendations
• practical approaches to ensure your success
Chia Seabreeze GF, V, R, SF
Juice of ½ grapefruit
1 cup of fresh iced mint tea – or plain water if you prefer
2 tsp of raw agave nectar
2 tsp of chia seeds
2 fresh mint springs plus some pretty leaves for garnish
How to make:
To make mint tea – bring 1 cup of water to a simmer, add mint springs and let steep for 10 minutes. Let tea cool down. Add chia seeds, agave nectar, extra fresh mint leaves and juice of grapefruit into a glass with a couple of ice cubes. Pour cooled down tea into glass and enjoy ! Best drank with a glass straw to stir and get all the chia goodness!
Makes enough for 1 person.
Strawberry + Basil = Taste of Summer
GF, V, R, SF
8-10 fresh strawberries
Handful of raspberries
2 cups of filtered water
1 tbsp of bee pollen
1 scoop of Sunwarrior Vanilla Protein Powder (or protein of choice)
1 package of stevia
Handful of fresh basil
Handful of sunflower sprouts
Couple of ice cubes
Combine all ingredients in the blender and buzz until smooth!
Super Green Energy Elixir with Zing!
4-5 green kale leaves, stems removed
5 medium oranges, juiced
1 cm fresh ginger root, graded
1 tsp of raw coconut oil
1 x 100-milligram capsule Rhodiola Rosea (I prefer New Chapters Rhodiola Force)
1 level tsp of bee pollen
Wash kale, remove stems and chop roughly. Juice oranges right into your blender. Add grated ginger,Coconut oil, Rhodiola powder and bee pollen. Buzz it 'til smooth!
Heart Warming Ginger Tea GF, V, R, SF
Juice of 1/2 lemon
½ inch of grated fresh ginger or ½ tsp of organic ginger powder
Big handful of goji berries
Raw honey to taste
1 cup of filtered water
Bring water to boil and add ginger root. Allow to steep for 10 minutes. Add raw honey, goji berries and lemon into your cup and add water when ready. Sip slowly and enjoy!
Makes enough for 1 person
Pear, Swiss Chard and Hemp Smoothie
GF, V, R
1 pear
1 banana
1-2 big leaves of swiss chard
2 tbsp of hemp seeds
1 tsp of raw honey
¼ tsp of nutmeg
¼ tsp of vanilla
2 c. water
Combine water and hemp seeds in the blender first and let soak while you prepare the rest of the ingredients. Wash and remove stem from swiss chard. Add the rest of the ingredients into blender and buzz until smooth!
Makes enough for 1-2 people
Grapefruit Fennel Salad GF, V, R
1 large pink grapefruit, sliced and quartered
1 bulb of star anise or fennel, sliced thinly
Handful of black sundried olives
Dressing
1 tsp fresh ginger, minced
Big splash of olive oil
Big splash of apple cider vinegar
1 tsp of agave nectar
Juice of ½orange
Juice of ½ lemon
Mix grapefruit and fennel into a large bowl. Add all dressing ingredients into a blender and buzz until smooth. Dress salad and toss. Top with olives.
Makes about 3-4 side dishes. Goes well with white fish dishes.
Serve over steamed or fresh greens.
Hearty Beet Salad GF, V, R
Your choice of lettuce
¼ of a cucumber, diced into quarters
3-4 slices of red onion
1 small broccoli, lightly steamed or raw – your choice
1 small beet or ¾ of a large beet, shredded
½ an apple, I like Royal Gala, julienned
½ c. sweet peas
Big handful of sunflower sprouts
Makes enough for 3 salads
Lemony Dill Dressing GF, V, R
¼ c. Olive oil
1/8 c. Apple cider vinegar
1/8 c. Of filtered water
2 tbsp of honey garlic mustard
1 garlic clove
Handful of fresh dill
Pinch of sea salt
Pinch of cayenne pepper
Creamy Cauliflower Coconut Delight GF, V, SF
1 tbsp coconut oil
1 medium onion, roughly chopped
1 small head of cauliflower , chopped into inch pieces
1 medium apple, roughly chopped
2 cups of vegetable broth
½ tsp sea salt
1 tsp of garam masala spice
1/8 tsp hot chilli flakes
1 can of coconut milk
Pinch of saffron
Handful of dried currants
1-2 tbsp of hemp seeds
Few springs of chives
Heat coconut oil over medium heat. Add onions and cook for 3-4 minutes. Add sea salt, garam masala and hot chilli flakes. Add cauliflower, apple, saffron, broth and water. Bring to a boil, reduce heat, and simmer for 8 minutes. Add coconut milk (don’t forget to shake the can!). Let simmer for a couple of minutes to warm up coconut milk. Top with currants, hemp seeds and chopped chives in each individual serving bowl.
Makes 4 main servings or 6 accompanying servings
Quinoa Mung Bean Delish Dish
GF, V
2 cups of cooked or sprouted quinoa
2 cups of cooked or sprouted mung beans
½ head of a small red cabbage, shredded in the food processor and soaked in cold water for 20 minutes
1 small broccoli head
½ red onion, sliced thinly
½ tsp garam masala spice
3 medjool dates, soaked during cooking
How to Make:
Goes great with:
Sweet Tahini Dressing
2 heaping table spoons of tahini
Sea salt – to taste
3 tbsp apple cider vinegar
Juice of 1 orange
½ tsp cinnamon
Dash of raw honey (optional)
Dash of cayenne pepper
Butternut Squash and Lentil Stew
1.5 c. of sprouted green lentils
2 c. of vegetable stock
1 tsp of coconut oil
3 medium carrots
2 celery stalks
1 medium butternut squash
1 large white onion
2 red bell peppers
1 tsp sea salt
Big pinch of red chili flakes
¼ tsp turmeric powder
¼ tsp of garam masala
¼ tsp of coriander
1 bay leaf
1. Preheat oven to 400F
2. Cover lentils with water and let soak for at least 20 minutes.
3. Cut butternut squash in half. Put an inch of water into a large baking dish and add squash, cut side down. Put squash into oven for 35 minutes.
4. Chop carrots, onion and celery into little pieces (about 1 cm thick)
5. Add oil to large pot and melt over medium heat, add carrots, onion and celery
6. Chop bell peppers into medium sized pieces and add to pot.
7. chop garlic into small pieces and add to pot
8. add sea salt and all spices, stir for 1-2 minutes
9. add vegetable stock and rinsed lentils. Bring to a boil. Reduce heat and
Orange Chocolate Pudding GF, V, R, SF
2 cups oj ( juice of 6 oranges if using fresh orange juice)
2 tbsp of chia seeds
4 tsp of raw chocolate powder
2 tsp of coconut sugar
1 tsp of coconut butter
¼ tsp of cardamom
Handful of goji berries
Add all ingredients to a food processor, except golden berries. Process until smooth. Put in the refrigerator for 30 minutes. Sprinkle with goji berries before serving.
Ages 6 months - 9 months+
Baby Jams:
Prune Peach Bananza
Prunes, soaked and pitted
Peach, remove pit and cut into quarters
Banana, sliced
1/4 cup of filtered water
Maple Syrup (for older kids)
Combine all ingredients into a food processor and buzz until smooth.
Apple Date Cinnamon
1 Apple, cored and cut into quarters
3 Madjool dates, soaked and pitted
¼ tsp cinnamon
Combine all ingredients into a food processor and buzz until smooth! Great on oatmeal and other cereals.
Breakfast Foods:
Sweet Apricot Amaranth
1 cup amaranth
2 cups water
1 apple, cut into big chuncks
5 dried apricots
1 tsp cinnamon
1. Combine water, amaranth, cinnamon and apricots in a medium pot and bring to a boil. Cover and simmer for 20 minutes.
2. Cut apple into big chunks and put into food processor along with amaranth. Buzz until smooth.
Applecado Mash
Avocado
Apple, cored and cut into quarters
1/3 cup of water
Cut avocado in half lenghtwise andremove pit. Scoop avocado flesh into a food processor, add water and apple and buzz until smooth. Add water to get the desired consistency.
On-line Workshops
What's included:
- nutritional topic
- meal plan
- supplement recommendation
- shopping list
- recipes with pictures
- e-mail support
How it works:
- select and purchase your choice of workshop through Pay Pal
- workshops are sent via e-mail for you to download
- unlimited e-mail support for 2 weeks from purchase
This workshop is all about going a little vegetarian. Vegetarian meals require less energy for the body to digest, they are nutrient dense and help us lighten our caloric load. We’ll show you how to put a creative spin on making vegetarian meals healthy and delicious!!
• Identifying unhealthy vs. healthy vegetarian foods
• Creating the perfect vegetarian meal with complete proteins: combining grains and beans
• The secret ingredient to removing the “gaseous” component
• Using allergy friendly grains
• Exchanging saturated fats for the omega super stars
• How to make tempeh delicious: the magic of spices and marinades
• How to get your dose of B12 to be a vegetarian super star!
Sample Recipes: Veggie Vibe Energy Elixir Smoothie, White Bean Pesto Dip, The Perfect Protein Salad, Quinoa Super Bowl, Decadent Chocolate Bean Cake
Give your organs a break, shed a few pounds and allow yourself to feel green and lean! We will cut out the heavy foods of winter and learn what daily habits are exhausting us. We will load up on Nutritious and Delicious vegetarian dishes that will reenergize our body, mind and spirits’!
We’ll explore:
• Top detoxifying foods: the 5 green superstars!!
• The perfect “winter” salad with easy to make ‘homemade’ salad dressings
• How to eat sea veggies and sprouts
• Super smoothies and Rooted Soups
• Pass the fibre: find out about the best foods to keep things moving
• How to incorporate greens into every meal!
• Unclog your liver with super herbal elixir
Sample Recipes: Fresh Pressed Green Vibrance, Warm rooted Soups, Citrus Kale Salad with Cranberries and Marinated Tempeh, Sweet Healing Kichadi, Herbal Elixir
Learn the secrets to natural weight loss and the simple methods to maintain a lighter, healthier you!! If your mind has ever told you ‘I can’t’, Two Girls Cooking is here to tell you ‘YES YOU CAN’!!! Forget dieting, move over cardboard box dinner, shed the pounds with vibrant, delicious and nutritious whole foods!! Eat, Live, Love!!
We'll Explore:
• The top fat busting SUPERFOODS
• Learn what to eat and when to eat it: protein, carbs and fat combinations
• Fats: The Good, the bad & the ugly!!!
• Light, heavenly salad dressings, marinades and dips
• Grains that won’t bloat
• Craving Killers!!
• Snacks that balance blood sugar
• The 4th secret macro-nutrient that’s essential for weight-loss
• Everyday tips and tricks to keep you looking and feeling fabulous!
• Protein: Quantity vs Quality
Sample Recipes: Chia Fresca, Blended Superfood Goji Berry Smoothie, Creamy Cucumber Mint Soup, Sprouted Green Salad
Life is too short to feel anything less than positively fabulous all the time!!! The hectic pace of life, lack of sun and everyday stressors are enough to get anyone into a rut. This workshop gives you the necessary tools to empower yourself to feel happy, healthy and fabulous!!
• Top foods to keep you positively radiating all day long
• Comfort foods revamped
• The amino acid that makes you smile
• 3 vital supplements to combat depression
• Tips and tricks to get you feeling fabulous
Sample Recipes: E-3 Live Energy Elixir, Sunshine smoothie, Over the Rainbow Salad, Sweet Potato and Lentil Delight, Chocolate Heart Cookies
Comfort food can make you feel all warm and fuzzy inside without making you look nice and plump on the outside. We’ll show you how to make the most flavourful and nutrient dense meals that will satisfy your heart and soul!!
• Seasonal Eating: How to eat with the cycle of the season
• Veg-out a couple times a week
• The fundamentals: What are Macronutrients and Micronutrients??
• The protein deception: Quality vs. Quantity
• Stop fearing Fats!! Fats that make you slimmer
• A list of Key Micronutrients: Phyto-nutrients and Anti-oxidants
Sample Recipe: Hot Chocolate with Goji Berries, Pomegranate & Kale Stuffed Portobello Mushrooms Drizzled with a Nutty Sauce, Coconut Curry with Winter Squash and Lentils, The Ultimate Sweet Potato Pie
Make every meal into a super meal! Beyond salads and raw carrot sticks, this workshop is your passport to an abundance of energy. A diet rich in raw foods is healing, weight optimizing and spiritually uplifting! This is a beginners workshop.
• basic equipment needed for everyday raw
• how to successfully grow your own sprouts and the benefits of eating them
• how to make your own nut milk, smoothies and raw soups
• Fermentation 101!!
• How to include superfoods into your everyday snacks and meals
• Dehydration Secrets
Sample Recipes: Pumpkin Seed Pate with Vegetable Crisps, Wild Green Soup with Crunchy Kale Topping, Pizza Sicilian Style, Sushi rolls stuff with nut pate, Chocolate Fondue with Exotic, Fruit Skewers
Annaliisa's Organic Kitchen
t.604.366.9143
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