Here's what you'll need to make vegan nachos that are just wonderful.  I make my own salsa and guacamole but use Tofutti Sour Cream, Daiya Cheese and Que Pasa Tortillas.  Firstly, here are the recipes:
​

Easy Tomato Salsa
Ingredients:

• ​3 cups diced tomatoes, (I remove the jelly and seeds or else it can be too watery)
• 1/2 cup sweet bell pepper, diced
• 1/4 cup purple onion, diced
• 2 Tbs. jalapenos (I use 1 large or 2 small.  Keep the seeds in the salsa to make it hot.  If you prefer mild salsa remove the seeds)
• 2 Tbs. chopped cilantro
• 2 cloves garlic, minced or diced fine
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 2 Tbs. fresh lime juice
• 1 Tbs. olive oil

This recipe makes about 4 cups.  Just add all the ingredients to a medium bowl and mix until blended and store in the fridge.  It keeps about 4 days.
​​

​​Simple Guacamole
Ingredients:

• ​1 medium ripe avocado
• 1 clove garlic, minced
• 1 Tbs. fresh lime juice
• 1/2 tsp. fine sea salt
• Method:
• Mash the ripe avocado with a fork.  Add garlic, lime juice and sea salt and mix. 
• - Put the avocado pit in the center of the dip to stop it from oxidizing.  I made this dip the day before I took this picture so you can tell it doesn't go brown at all. Store the dip in a covered glass container in the fridge.
• - You can double, triple or quadruple this recipe for parties.  One avocado is enough for two people with nachos or in wraps.
• To ripen avocados more quickly, leave them in your fruit bowl on the counter with bananas.  To slow down the ripening process, store them in the fridge.

Go here to print these recipes:  recipe_easy_tomato_salsa_and_simple_guacamole.docx

Tofutti Sour Supreme
​- ​I consider this to be vegan junk food.  It has many benefits over dairy, however it is made from soy which is, more than likely, a GMO product.  However, it tastes just like sour cream or even better.  Benefits:
- no lactose
- no milk
- no gluten
- no butterfat
- no cholesterol
​- You can buy it in the dairy case by the other sour creams.  I paid $3.77 (on sale) at Country Grocer on Twelfth Street, Nanaimo. The regular price is about $4.50.

Daiya Cheddar Style Shreds:
​I love daiya products.  They have shredded cheeses, cheese slices, creamed cheese and cheese cakes (in the frozen dairy case). Their cheeses taste great and melt well.  The benefits are:
​- Dairy, lactose and casein free - lactose is the milk sugars in milk.  Casein is the protein in milk that is a known carcinogen.
​- Gluten-free
​- Soy free
- No cholesterol
​- No trans-fats
Daiya cheese is made from tapioca flour, Non-GMO canola oil or non-GMO safflower oil.  This product isn't cheap ($5.99) but goes on sale frequently at various supermarkets.  You can use it in grilled sandwiches, macaroni, tacos, nachos, or any another meal where you would use shredded cheese.  Keep it in the fridge and use it up faster than you would regular cheese as it can go off and grow mold faster than other cheeses. 

My good friend, Karen Blackman, turned me on to this product that has all the convenience of pop but none of the negative nutritional impacts.  Great for convenience when camping or going to summer outings and picnics.  Country Grocer, Bowen Road, Nanaimo has a special deal on this week - an 8 can case for $2.97.  If you are at home, just add lemon, lime, cucumber or orange slices to your carbonated spring water or add some frozen berries or smoosh them up fresh to get a more festive healthy summer drink.

Do you stink?  Going toxin free for your personal care items is important.  Especially if you have a weakened or impaired immune system and/or are serious about your detoxification. Some people know that their deodorant probably contains aluminum and other toxins but don't read the label.  'What I don't know won't hurt me' syndrome.  There's another way, a healthier way. 
​I was told about Dom deodorant from one of my instructors at CSNN.  It is made on Saltspring Island and you can buy it at Pomme Natural in Nanaimo.  It's base is certified organic virgin cold-pressed coconut oil (anti-bacterial), pure, unrefined baking soda (helps neutralize odor and absorb moisture) and natural arrowroot powder (helps absorb moisture).It's not cheap, though.  It costs $17.99, but the jar will last you for up to 6 months (depending on the season).  It lasts so long that you forget how much it costs when you go back to get more, so that's a good thing. I prefer the green one which is lemongrass, cedar and tea tree oils.  The yellow one is citrus fruits which is good but didn't hold up as well for my body chemistry. For more information check out www.info@domsdeodorant.com.   
​Anyway, I ran out of my Dom's deodorant and couldn't get to Pomme Natural to buy more so I opted for  The Green Beaver Company's Natural Deodorant which costs around $7.  I didn't realize that for my body chemistry and summer kicking in that I would actually smell worse than a beaver. Perhaps because my body chemistry needs something stronger than citrus scented.  I'm not slagging this brand just a head's up to those who want an awesome natural, toxin-free, deodorant, try DOM's first.   

My sister and I had been planning this day trip for months.  We had heard amazing stories of healthy, organic foods, sandals and hemp clothes.  The Saturday Summer Market on Salt Spring Island lives up to these claims and is a great day out for shoppers, young families, even dogs.  Check out my favorite vendors below along with some added bonuses.

Getting There: You catch the ferry from Crofton, between Chemainus and Duncan on the island highway.  It's approximately a 30 minute ferry ride and return tickets for a car and two passengers costs $60.20.  You need to take a car as the market is quite a distance from the ferry.  Besides, you may need a vehicle to carry back all your purchases!

​Heart & Bone provisions: Keto-Paleo Foods, #106 - 149 Fulford Rd. Salt Spring Island, BC
Phone: 250-537-1263
​info@heartandbone.com
​These nice people sell bone broth along with chocolate treats.  As a holistic nutritionist, I understand the wonderful benefits of bone broth especially for those with compromised digestion.  Bone broth is good for:

• ​treating leaky gut syndrome
• overcoming food intolerances and allergies
• improving joint health
• reducing cellulite
• boosting the immune system

​This is a great product as to make your own bone broth takes about 8 hours to get the goodness out of those bones. Thanks to Heart & Bone you can let them do the work.

Hope Hill Farm
Phone:  250-653-9600
www.notafactory.com
​Hope Hill Farm has garden fresh produce, organic eggs and meats (specifically chicken and lamb), All animals are free range and no drugs are used.  Here's a great source for organic meat and eggs.

​O My Goddess, Herbal Body Care is made with love and care for the earth and you. 
Phone:  250-537-1503
​www.omygoddess.com
​She has been in business for something like 40 years!  She has a wide range of products on offer.  I bought her Organic Mineral Sunscreen SPF 15 which smells wonderful and works really well especially on a sunny day at the market.  Her products are:

• ​hand crafted
• cruelty free
• all natural

​The products are also paraben, sulphate and perfume free.  Remember that your skin is your biggest organ which absorbs and expels.  You want to keep it toxin free by using natural body care products.

​Peter Prince (Instrumental, Acoustic, Folk, Roots, World)
www.peterprince.com
​I was walking by Peter's stall and heard the most beautiful acoustic guitar song.  He said that it was called Lekha's Dance which he had written for his daughter.  I just had to have the CD that this song was on.  The CD is entitled Light Dance.  It costs $20 (you can get 2 for $30).  I now play his CD in my car. It is relaxing and original.  Having relaxing, stress-reducing music in your car is important to keep your cortisol levels in a normal range.  I like to recommend stress-reducing music to my clients as it is an easy way to solve the problems of getting unnecessarily wound up before work and helps you wind down after work rather than listening to the news on the radio.

​KINDRED COAST DESIGNS - hand made and eco-conscious style from our coast to yours
kindredcoast@gmail.com
www.kindredcoast.com
www.kindredcoast.etsy.com
Here's my third purchase....this awesome 'vege-themed' bag.  This bag is only $10.00.  It's sturdy cotton and holds more than you'd think.  So, when you come to the market, don't worry about bringing a bag.  Drop by her stall and pick one up or one of her groovy T shirts.

Need a break from the bustling market?  Join in on some Tai Chi in the park.  There are also lots of benches in the shade and some picnic tables so you can relax and enjoy your snacks and meals in a peaceful setting.

This is a super comforting soup on cold days.  With our hot weather somehow eluding us, I have made this soup a few times during the Spring rather than a cold salad. This recipe is also a healthy way of using up fresh spinach and parsley.
Ingredients:

• ​2 Tbs. olive oil
• 2 onions, chopped
• 6 garlic, minced
• 2 Tbs. fresh rosemary
• 1 bay leaf
• 1/2 tsp. red pepper flakes
• 1 - 14.5 oz can whole tomatoes (398ml)
• 1/4 cup tomato paste
  
• 8-12 cups purified water
  
• 3 Tbs. bouillon paste or 4 organic vegetable cubes
  
• 1 cup lentils (If possible soak overnight  in water with 1 Tbs. apple cider vinegar)
  
• 4 cups lightly packed fresh spinach leaves, remove stems and cut oversized leaves
  
• 1/2 cup chopped fresh parsley leaves
  
• 2.5 tsp. sea salt
  
• 1/2 tsp. black pepper

Method:

1. ​Heat olive oil in a big soup pot.
2. Add onions and sauté for 6 minutes or until translucent.
   
3. Stir in garlic, rosemary, bay leaf and red pepper flakes and sauté over medium heat for 3 minutes or until onions are golden brown and the mixture is fragrant. 
   
4. Add the diced tomatoes and tomato paste and stir.
   
5. Add 8 cups of water, bouillon paste or cubes, and lentils.
   
6. Bring to a simmer over high heat, decrease the heat to low, cover and simmer, stirring occasionally for 25 minutes or until lentils are tender.
   
7. Add more water to your desired consistency. ( 1-4 cups)  Some people like more of a stew, others like a soup consistency.
   
8.  Stir in spinach, parsley, salt and pepper.  Simmer a few more minutes until the spinach wilts.
   
9. Discard the bay leaf and season to taste with additional sea salt and pepper, if desired.
   
10. Serve in bowls as soup or over rice as stew.
    
11. Freezes well or keeps I fridge for 2 days.
    

​Today is the first day of Spring.  Time to buy some raw local honey and start inoculating yourself with local pollens before the cottonwood flies!
​
Ten Common Sense Tips:​

1. ​Remain indoors when pollen levels peak, when the grass is being cut, and when it is windy.
2. Apply a little Vaseline to the lower nostrils to protect and trap pollen grains from entering the upper nose.
3.  Keep the bedroom windows closed during the day to keep pollen out of bedding.
4. Do not hang washing outdoors during the day (it acts as a pollen trap).
5. ​Shower and wash your hair in the evening as soon as you return home from work to remove all pollen.
6. ​Change into fresh clothes as soon as you return home from work (pollen will have become trapped in your clothes).
7. ​Wear protective 'wrap around' sunglasses to prevent allergic eyes.
8. ​When driving, make sure the car windows as closed and switch on the air con which will filter out pollen grains.
9. ​Wash or douche the nasal passage with a dilute salt water solution or use commercial saline sprays available from all drug stores.
10. ​Take antihistamines starting two weeks before the pollen season starts. ​​​​​​

Dietary Considerations:

• ​Cut out dairy during allergy season.  It is one of the most common food allergens and just makes your symptoms more pronounced.  Choose plant milks, Daiya cheese or cheeses made from nuts, coconut kefir instead of yogurt and non-dairy frozen treats.
• Start reading food labels and eliminate foods containing the following additives:
• Sodium Benzoate - is found in: salad dressings, soda and carbonated beverages, jam, fruit juice pickles, wine, margarine, infant and children's vitamins. 
• Sulphites - are found in:  wine, dehydrated and dried fruit, cut potatoes, beer, shrimp, fruit jelly, foods containing dried fruit (trail mix, cereal, baked goods, etc.), syrup, maraschino cherries, soup, baked goods, canned and frozen fruits and vegetables, condiments, relish, fruit juice, seafood, packaged lemon juice, soft drinks, tomato products, parmesan cheese.
• Tartrazine (colorings) - is found in: candy, soft drinks, cereal, gelatin desserts, baked goods, ice cream, pudding, snack foods, energy drinks, flavoured chips, jam, yogurt, pickles, dessert powders and custard.
• Nitrites - are found in: cured meats, sausage, bacon, hot dogs, smoked meat and smoked fish.​

​Now you are saying....what's left?  That's my whole diet!  ​Not true.  Just be a smarter shopper. 

• ​Read labels.  Some more wholesome brands don't contain these additives.  You can easily find nitrite free cured meats.  Just read the labels and don't shop by price but by quality.
• Shop local - Lots of Farm Markets have local jams, jellies and pickles.
• Buy fresh locally grown fruits and vegetables.  Eat Real Food that is a close to nature as you can.
• Shop at Health Food Stores to ensure quality products.

What does all this have to do with allergies? ​According to Dr. Adrein Morris's article, ​'Food additives have been implicated as triggers for chronic non-allergic rhinitis and avoidance may benefit up to 8% of rhinitis sufferers.' ​

One food to add:
​Fredrich's Raw Local Honey - This company is in Cedar....this means the bees are collecting pollen from our local trees.  Consider taking a tablespoon of local honey every day starting a few months prior to pollen season.  This may act as a form of oral desensitization.

One supplement to add:
Spirulina alleviates sinus issues. Spirulina benefits the body by reducing the inflammation that causes people to experience sinus problems, according to numerous studies.  Compared to placebo trials, spirulina is effective at reducing itching, nasal discharge, nasal congestion and sneezing.  Take as directed on the bottle.




References:

• ​Dr. Adrien Morris, Hay Fever and Allergic Rhinitis, www.allergy-clinic.co.uk/allergies/airway-allergy/hayfever, London
  
• Dr. Axe, 10 Spirulina Benefits & Side Effects, draxe.com/spriulina-benefits
  
• www.befoodsmart.com

Here's another recipe from the 7 day Cleanse.  It's super yummy and as you can see from the photo I drank some before taking this picture.  It does make a full glass.  I make a pot of detox tea ahead of time in summer and store it in the fridge to make this a cold drink.
​Ingredients:

• ​1 detox tea bag
• 6 oz. (180 ml) spring or filtered water
• 6 oz. (180 ml) unsweetened plant-based milk of your choice (coconut, hemp, almond, rice)
  
• 1 Tbs. coconut oil
  
• 1 serving protein powder of choice (vegan, whey or hemp seeds)
  
• 1/2 tsp. cinnamon
  
• 1 date, pitted
  

Method:

1. ​Steep the tea bag in 6 oz. of hot water for 3-5 minutes.
2. Remove the tea bag and add the tea to a blender along with all other ingredients.
   
3. Blend until well blended and smooth.
   
4. Sip and enjoy.
   

Benefits:
​Detox teas contain herbs and spices that facilitate the liver to release toxins.  You can buy a store bought tea or make your own from a range of herbs such as ginger, turmeric, dandelion, chicory, fennel, licorice, peppermint, milk thistle, and celery leaf.

​The coconut oil provides a good source of healthy fat which gives it a creaminess and richness while assisting with toxin removal by acting as a carrier for toxins to bind to.

Here's another great soup from FMTV 7 Day Cleanse.
Ingredients:

• ​1.5 cup detox broth
• 1/4 cup coconut milk
• 1 cup pumpkin, chopped (I used organic canned pumpkin -  you can get 2 servings out of one can,)
  
• 1 inch knob fresh ginger, thinly sliced
  
• 1 pinch cayenne pepper or 1 small chili, finely diced.
• 1 lemongrass stalk, roughly chopped
  
• 1 tsp. coriander seed powder (I just used coriander leaves which I had on hand,)
• 1 tsp. cumin
  
• 1 pinch of sea salt

Method:

1. ​Add everything to pot and simmer for 7-10 minutes.
2. ​Remove lemongrass.  Add the soup to a high speed blender and blend until smooth (Note:  cool the soup first then reheat after blending) or use an emersion blender.

Here's a healthy gluten free alternative to wheat pasta.  Tinkyada pasta can be found at Save On Foods in the ethnic food aisle beside the bulk foods.  (This is the Save on at Country Club Mall, Nanaimo, but I'm sure other Save On supermarkets carry it as well.)  It costs $4.99.  If you are shopping for price the best deals are at Bulk Barn for Brown Rice Pastas however this one doesn't go mushy as the other ones tend to do.

​These noodles go great with my Pesto Pasta with Steamed Greens.  Check out my recipe by going to : Blog - Dinner Recipes - Pesto Pasta with Steamed Greens 2/11/2017

 ​Here's a recipe from the FMTV 7 day cleanse.  Part of the cleanse is to have a warm nourishing soup every night.  The base for this soup is the Healing Detox Broth ( Blog entry 05/27 under Soups and Stews).
Ingredients:

• 1.5 cups healing detox broth
• 1/4 cup broccoli, finely chopped
• 1/4 cup green beans, finely chopped
• 1/4 cup zucchini, finely chopped
  
• 1/4 cup kale, finely chopped
  
• 2 Tbs. parsley, finely chopped
  
• 2 Tbs. cilantro, finely chopped
  
• Salt and pepper to season

Method:​

1. ​Place the broth in a medium saucepan and heat on medium heat.
2. Chop the vegetables and add to the saucepan.
3. Allow to simmer for 7-10 minutes until vegetables are soft and well cooked.
   
4. Add the soup to a high-speed blender and blend until smooth.
   
5. Serve and garnish with the parsley and cilantro.

Benefits:
​Nutritionally, this vegetable soup is packed full of many water soluble vitamins as well as dietary fiber and a range of minerals.  It helps to regulate the digestive tract and includes detoxifying vegetables and alkalizing greens like kale, broccoli, zucchini, green beans, cilantro and parsley.