You've added to your cart.

Local delivery available now! Order today!


Wellness Blog

Healthier Apple Pie

Gathering around the dinner table for any fall occasion just doesn’t seem as sweet if it doesn’t finish off with a delicious slice of apple pie. This autumn classic has been shared and loved for decades, and though it is a favourite, it is not necessarily the healthiest option. By making these simple swaps, you can feel free to indulge in a slice or two without all of the guilt!

There are several different variations on this classic and quintessential fall favourite. One of the easiest swaps that you can make for a healthier apple pie is the sugar. There is quite a large amount of sugar in a traditional apple pie recipe, so by reducing the amount used or even the kind of sugar, you can significantly decrease the sweetness in this dessert. Try using a sugar alternative such as maple syrup or agave for added sweetness with lower sugar content. 

Another simple way to make a healthier apple pie is to make it with a whole wheat crust. By swapping out regular white flour for whole wheat flour, you can make a much healthier crust with not much taste difference. Whole wheat flour will still give you a delicious and flaky crust to support the decadent apple filling.

A final simple swap that you can make when serving apple pie is dairy-free ice cream. There are several delicious choices on the market that make great alternatives to regular dairy ice cream. This is a great way to appeal to a larger group who may have dairy sensitivities or allergies. There are also really great options for alternative whipped cream, so if you prefer whipped cream to ice cream, you can even try a coconut alternative. 

By making these small and simple changes to the original recipe, you can turn an autumn and thanksgiving favourite into a new and healthier tradition for years to come!

Wellness Blog

Healthier Apple Crisp

One of the many delicious autumnal treats to savour and enjoy this fall season is apple crisp. Although it is a sweet treat, it is not necessarily nutritious, so why not make a few easy swaps for a healthier alternative to this autumn classic. 

There are several different ways to make healthy swaps in this recipe. The recipe’s foundation includes apples that are already healthy on their own, so by using sugar alternatives to make the topping, you can easily make this dessert a little bit healthier. Apple crisp can be made with various options to make it completely gluten and dairy-free if that is what you desire. By making simple changes to the original recipe, you can create a dessert that can be enjoyed by all!

Oat topping 

You can use old-fashioned oats to make the crisp and crumbly topping which eliminates the use of refined flour, making the topping a lot healthier. Also, altering the amount of topping used, with more apple to crisp ratio, can make this dessert a healthier option.


Original apple crisp recipes usually call for a large amount of sugar. However, this can easily be replaced with maple syrup or even agave to add a healthy sweetness and a lower sugar level. Also, adding maple syrup instead of sugar gives this dessert an even more autumnal flavour and may make this a new favourite swap!


Instead of using butter in this recipe, try swapping for coconut oil. This is a great alternative and a much healthier option to using regular butter. Most apple crisp recipes do not call for a large amount of butter, so this is a quick and easy switch to make that will provide a healthier alternative. 

By making these simple changes to the original recipe, you may just find a new favourite way to enjoy this sweet and delicious autumn dessert. Why not try serving this as a healthy thanksgiving dessert to follow that fantastic turkey dinner!

Wellness Blog

Brain-Boosting Back-To-Routine Recipes

Summer has flown by, and September is just around the corner. So whether you’re headed back to the office, sending your kids back to school, or are looking to super-charge your Fall, these back-to-busy recipes will give you the boost you need.

Sweet Potato Energy Bites


1 medium sweet potato, peeled and chopped

1 cup pecan halves

3/4 cup rolled oats

1/2 cup pitted dates

2 Tbsp ground flaxseed

1/4 cup honey

Zest of 1 orange

1 tsp allspice

Pinch of salt

1/3 cup dried shredded unsweetened coconut


Place sweet potato in a steamer basket set in a pot with at least 1 in (2.5 cm) of water. Bring water to a boil and steam until sweet potato is fork-tender, about 10 minutes. Set aside to cool. Alternatively, you can also boil the sweet potato until tender.

Place pecans, oats, and dates in a food processor container and process until finely chopped. Add sweet potato, flaxseed, honey, orange zest, allspice, and a couple of pinches of salt to the container and blend until mixture clumps together.

Using damp hands, form mixture into 1 in (2.5 cm) balls. You should get about 16 balls.

Spread coconut out on a plate. Roll balls in coconut and chill in the refrigerator to help the balls firm up. Keep chilled until ready to use.

Chocolate Hummus Stuffed Dates


398 mL can chickpeas, drained and rinsed

1/3 cup cocoa powder

1/4 cup maple syrup

3 Tbsp tahini

2 tsp vanilla extract

12 Medjool dates

1 Tbsp toasted sesame seeds (optional)

3 Tbsp cacao nibs (optional)


Place chickpeas, cocoa powder, maple syrup, tahini, vanilla, and a pinch of salt in a food processor container, and blend until smooth. Taste and adjust the level of sweetness if desired.

Using a knife, slice an opening in dates (without cutting them all the way through into two halves) and remove pits. Gently pry dates open with fingers and spoon in hummus filling. Sprinkle with sesame seeds. If desired, sprinkle cacao nibs onto the top of stuffed dates. Transfer filled dates to a small zip-top bag for transport.

Hidden Greens Chocolate Avocado Smoothie 


1 avocado, pitted and flesh removed

2 cups milk-alternative (almond, hemp, etc.) 

1/2 cup baby spinach

2 Medjool dates, pitted

2 Tbsp cocoa powder

1/2 tsp vanilla extract

Optional: 1 serving Kardish Real Greens


Have all ingredients fully chilled before beginning. Combine all ingredients in blender and purée until smooth and creamy. To correct to desired consistency, thin with more almond milk or water or thicken with ice cubes. Pour into chilled glasses.

Gluten-Free Banana Muffins with Seeded Streusel


Seeded Streusel

1/4 cup raw, unsalted pumpkin seeds

1/4 cup raw, unsalted sunflower seeds

1 Tbsp sesame seeds

1 Tbsp brown rice flour

1 Tbsp coconut sugar or evaporated cane sugar

1/4 tsp salt

1 Tbsp coconut oil, solid, room temperature

Banana Muffins

3 very ripe bananas, peeled and mashed

1 cup unsweetened soy milk or nondairy milk of choice

1/3 cup extra-virgin olive oil

1 tsp apple cider vinegar

1 3/4 cups brown rice flour

1/4 cup hemp hearts

1 Tbsp baking powder

1/4 tsp ground nutmeg

1/4 tsp salt


Preheat oven to 350 F (180 C). Line 12-cup muffin tin with paper liners.

In a small bowl, combine all streusel ingredients except coconut oil. Using fingers, cut in coconut oil until fully incorporated and crumbly.

In a large bowl, mix mashed bananas, milk, oil, and vinegar until combined. In a medium bowl, combine flour and the remaining ingredients. Add flour mixture to banana mixture and mix until combined. Divide batter evenly among paper liners. Top each muffin with prepared streusel. Bake for 15 to 20 minutes until a toothpick inserted in the centre comes out with just a few crumbs clinging to it. Cool on wire rack. Store in an airtight container at room temperature or in a refrigerator.

Recipes from