Cassoulet Vert A modernized White Bean Stew enlivened with Lemony Kale Pesto that is meat-free and that can be made in an Instant Pot! Fast, healthy delicious! INGREDIENTS: 3 x 14-ounce cans White Beans ( 4 ½ cups cooked), drained (or scroll down for Instant Pot Dry beans) 2 tablespoons olive oil 1 onion, diced 4 garlic cloves, rough chopped 1 cup veggie broth or chicken stock 1 teaspoon salt pepper to taste 1 teaspoon dried herbs de Provence (or sub dried thyme or rosemary) Lemony Kale “Pesto” 2 cups of kale, packed (about 1 small bunch, stems removed) ½ bunch Italian parsley or basil (about 1 cup packed, thins stems ok) or a combo of both 2 cloves garlic zest and juice from one medium lemon! ¼ cup nuts (optional) - like toasted sliced almonds, cashews, toasted pinenuts, smoked almonds are nice too (or leave them out) ¼ cup olive oil ¼ cup water (or more, just to get this into a thick “paste”) 1 teaspoon salt Garlicky Bread Crumbs or Croutons (or store bought, saves time!) 1–2 slices bread, torn into little pieces 2–3 tablespoons olive oil 1–2 garlic cloves, smashed pinch of salt Garlicky Bread Crumbs or Croutons (or store bought, saves time!) 1–2 slices bread, torn into little pieces 2–3 tablespoons olive oil 1–2 garlic cloves, smashed pinch of salt Garnish: garlicky breadcrumbs, shaved pecorino cheese or parmesan, or try a soft poached egg, avocado, or crumbled goat cheese. INSTRUCTIONS: Stove top: In a large pot or Dutch oven, heat the oil, over medium high heat. Add the onion and garlic, stirring for 3-4 minus until fragrant. Lower heat to medium and sauté for 3-4 more minutes. Add the beans, broth, dried herbs and bring to a gentle simmer. Season with salt and pepper. Cover and set heat to low heat. Make Lemony Kale Pesto. Place the Kale, parsley, and garlic in a food processor. Pulse until chopped. Add the remaining ingredients- zest, lemon juice, oil, water, salt, nuts ( if using). Pulse until well combined but not too smooth. Scrape down sides, pulse again. Make the garlicky breadcrumbs: Heat oil in a skillet over medium heat. Swirl the smashed garlic in the oil infusing it, until the garlic is deeply golden and fragrant, season the oil with salt. Remove the garlic. Add fresh torn bread to the skillet and fry until golden and crispy, stirring. Set it aside. Add the lemony kale pesto to the warm beans, gently incorporating. To loosen add more broth to get a stew consistency. You don’t want this to be too soupy, or too dry. In between. Let this warm up but don’t cook too long or you’ll lose the lovely colour. Taste for salt and lemon. I typically add both. If it’s bland- it needs both. You want this lemony and slightly salty! Serve with garlicky croutons, and a sprinkle of pecorino cheese. Or add avocado, a poached egg, crumbled goat cheese. This simple base recipe can be repurposed into other dishes during the week. Pan-sear a piece of fish or chicken and serve it over top, or let the beans be the base of your next buddha bowl. Have some for breakfast with an egg and toast. Turn it into bruschetta. Toss the cold beans into a salad. You get the idea. BON APPETIT!

Why is it so special!

Keto Chocolate Lava Cake - Only 5 Ingredients! This keto lava cake has a deliciously decadent gooey molten chocolate centre. A quick keto dessert with only 5 ingredients! Your friends and family won't believe this delicious recipe is gluten free, low carb and sugar free and contains only 2.8g net carbs per portion. PREP TIME: 5 Mins COOK TIME: 9 Mins TOTAL TIME: 14 Mins SERVINGS: 2 CALORIES: 460 kcal INGREDIENTS: 2 oz unsweetened chocolate (55g), at least 85% cocoa solids 1 tablespoon super-fine almond flour ***see notes. 2 oz butter unsalted, plus more for greasing ramekins 2 eggs 3.5 tablespoon powdered sweetener or more, depending on the chocolate you use INSTRUCTIONS: Heat oven to 175 Celsius/350 Fahrenheit. Grease 2 ramekins with butter. Melt the chocolate and butter and stir to combine. Beat your eggs well - best with a mixer. Add to the chocolate/butter mix together with almond flour and sweetener and stir. You'll get a dough-like consistency that is pourable. Pour into 2 ramekins. Bake 9 minutes until the top is set but still jiggly. Do not over-bake! Turnout onto plates and serve with a dusting of powdered sweetener and pomegranate seeds or a couple of raspberries. A mint leaf would round off the look nicely! NOTES: Net carbs: 2.8g per portion. If you're using coarse almond flour or ground almonds, increase the amount to 1 ½ tbsp. Chocolate: Use the best quality you can get hold of, with a cocoa solids amount of at least 85%. I used 100% unsweetened chocolate, so added 3 ½ tablespoon sweetener. If you use 90% chocolate, 2 tablespoon sweetener works well. If your chocolate already contains sweetener, adjust accordingly. If you're in the US, Lily's is always a good option. The nutrition info is calculated using unsweetened chocolate. If you used 90% chocolate, the amount of net carbs increases to 4.7 per portion. If you want to turn your cakes out, grease your ramekins REALLY WELL! If you are only after the taste, there's no stress - just serve in the ramekins. My ramekins measured 2 inch at the bottom and 3 at the top. If you want to make 1 larger portion, you might need to increase the time in the oven by 2-3 minutes. Do not over-bake! The top needs to be set, but jiggly. My first round of cakes baked for 12 minutes and they were firm in the middle. Don't deprive yourself of that gooey centre! These cakes are best eaten straight out of the oven! If you leave them in the ramekins for long, they will continue to cook and set more than you might like HAPPY VALENTINE!

In my world, every day is love day …. but it’s almost February and we are entering into the commercial love month, and soooooo many of us are getting triggered. Many of my clients are starting to feel the pull…for some it’s even worse than the stress of the Christmas / Hanukkah season. ● If you’re in a relationship and it’s not going well, you’re gonna get triggered. ● If you’re not in a relationship and you want one, you’re gonna get triggered. ● If your relationship has recently ended, you’re gonna get triggered.

COMPLIMENTARY MEDITATION GUIDE

INTENTION – AFFIRMATION – MANIFESTATION

Movember

Aging is a natural process of life, as far as we can remember, people have been fascinated and searching for a miracle fountain of youth! We are all too familiar with mainstream anti-aging treatments that are being offered nowadays! Botox (Botulinum Toxin Therapy) Dermal Fillers Cosmetic Plastic Surgery Chemical Peels Rhytidectomy Microdermabrasion 1000’s of Anti-Aging Cosmetic Products with Retinol/Retinoid on the market

Vegan - Gluten Free Pumpkin Pie THE BEST Pumpkin Pie that requires just 10 ingredients and is both vegan and gluten-free! Crisp crust, flavourful pumpkin center — the perfect pumpkin pie for your holiday meals. CRUST INGREDIENTS: 1¼ cup Bob’s Red Mill 1:1 Gluten-Free Flour* ¼ teaspoon salt 6 tablespoons cold vegan butter 4-6 tablespoons ice cold water FILLING INGREDIENTS: 2 ¾ cups pumpkin puree (1 ½ 15-ounce cans yield 2 ¾ cups) ¼ cup cup maple syrup ¼ cup cup brown sugar 1/3 cup unsweetened plain almond milk 1 tablespoon olive oil (or melted coconut oil) 2 ½ Tbsp cornstarch or arrowroot powder 1 ¾ teaspoon pumpkin pie spice (or sub mix of ginger, cinnamon, nutmeg & cloves) ¼ teaspoon sea salt FOR SERVING (OPTIONAL): Coconut Whipped Cream Vegan Pumpkin Pie Ice Cream PREPARATION: To prepare crust, add gluten-free flour and salt to a large mixing bowl and whisk to combine. Slice or dollop the cold butter in and work gently with a fork or pastry cutter to cut it in. Don’t overwork, just get it incorporated. Next add ice cold water a little at a time and use a wooden spoon to stir. Only add as much water as you need to help it come together (don't add more than 6 tablespoons). Once a crumbly dough is formed, transfer to a piece of plastic wrap (or parchment paper) and work gently with your hands to form a 1/2-inch-thick disc. Wrap firmly and refrigerate for a minimum 30 minutes, up to 2 days. Just let it warm back up a little before using. You don’t want it too warm, or it can get too soft to handle. Once your dough is chilled, preheat oven to 350 degrees F (176 C) and prepare pie filling. Add all pie filling ingredients to a blender and blend until smooth, scraping down sides as needed. Taste and adjust seasonings as needed. Set aside. To roll out the crust, unwrap the disc and place it between two sizable layers of parchment or wax paper (plastic wrap will work OK, but is a little more difficult to work with). Use a rolling pin to gently roll it into the shape of your pie pan (we recommend a standard 9-inch pan). If it cracks, don’t stress – you can reform it with your hands once you get it in the pan. But try and be gentle. To transfer the crust, remove the top layer of wax paper and gently lay the pie dish face down on top of the crust and use the support of the wax paper to invert it quickly but carefully. Don’t overthink it – just do it. Once you get the crust inverted, gently use your hands to form it into the pan, working the crust up along the sides. It can be a little tricky, but it bakes beautifully, so it’s worth the effort! Just try not to overwork the dough in the process – it shouldn’t take more than a few minutes to perfect the shape. Any holes or cracks can be mended with a little excess dough and the heat of your hand. TIP: I would advise against trying to be fancy and do any elaborate design with the crust, so just get the crust in, get a flat edge and go. Pour filling into pie crust and bake for 58-65 minutes. The crust should be light golden brown, and the filling will still be just a bit jiggly and have some cracks on the top. Remove from oven and let cool completely before loosely covering and transferring to the refrigerator to fully set for 4-6 hours, preferably overnight. Slice and serve with coconut whipped cream and an additional sprinkle of cinnamon, nutmeg, and/or pumpkin pie spice (optional). This would also be amazing with my Vegan Pumpkin Pie Ice Cream and Brown Sugar Pecans. Source: Vegan Gluten-Free Pumpkin Pie | Minimalist Baker Recipes HAPPY THANKSGIVING FROM OUR LOVING HEALTH ENERGIES VAUGHAN FAMILY TO YOURS!