The BEST Raw Marinara Sauce

This sauce is SO good you’ll never want to buy pre-made again!  BONUS it’s raw!  FUll of enzymes and completely digestible- your body will love you and the instant energy it gets from all the goodness!

Perfect Pancake Formula

Blueberry Pancakes LOVE

This recipe is enough to make 4 batches!  Yes, we are pre-planning our month for LOTS of success!  Just think fresh home made pancakes EVERY weekend.  Maybe Banana one week, blackberry the next, and Fall means apples!  How about apple pie spiced pancakes??  OH…. the options are endless!  These pancakes are dairy-free, gluten-free, sugar-free and there is a vegan option (if you’re not into eggs).


  • 5 cups brown rice flour
  • 3 cups flax/chia seeds (ground, a coffee grinder works great)
  • 4 Tbsp baking soda
  • 4 Tbsp Cinnamon (or spice of choice- vanilla would rock)!
  • 2 tsp salt


Matcha Green Tea-Pistachio Ice Cream

Sounds exotic, doesn’t it?  Fancy and Delicious!


Pineapple Coconut Soft Serve




Who wants to jump into this????

I’m eating a LOT of this to keep hydrated in the arid desert heat of Baja Mexico.

Great for supple skin, hydration and full of youth preserving enzymes!

What ya need:

  • 1 ripe pineapple
  • 2 hairy coconuts (hairy coconuts have more flesh) use meat and juice in the recipe.
  • 2-4 medjool dates (if you are already sweet, use less) ;)
  • Add some Hemp seeds for some extra Omega 3 LOVE and crunch.
  • (more…)

    Hardy Oatmeal Flax Muffins

    photoThese are Banana and Coconut :)

    Looking for a nutritious muffin to take with you on busy days?  This is like taking your oatmeal to go in an easy to travel easy to eat and cute little package.

    All you need is a coffee grinder, and a muffin tray and you’ve got 2 weeks worth of breakfast muffins to go! (more…)

    Green Electrozyme Juice

    It’s ALL in the name!  The geekier the cooler in my world :) )  

    Electrozyme juice

    Juuuust try saying it: Electro…..zyme!  

    So amazing!  Just saying it makes my whole body vibrate…. :)  

    I’m sprouting some wheat grass as we speak so I can drink this up everyday.  

    Gearing up for your Fall/Spring cleanse?  This is a great way to prep your body, drink during your training days, post training or just for some good vibrations :) ))




    Spaghetti Squash and Meat-less Balls

    Spaghetti and Meat-less Balls

     I was inspired to make this recipe from The Simple Veganista, and boy did it deliver.  I had one of my chef friends over and she was very impressed with the texture of these beautiful meat-less balls ;P.

    Why choose beans over ground beef?  Beans actually have nutrients and fibre (so they’ll help keep things moo-ving s(moo)thly) HA!

     So swap out a night of meat for some plant powered protein that tastes AMAZING, will help lower cholesterol, give your digestive system a little boot camp action and you’ll feel lighter and more energized after consumption.



    Coconut Mango Sorbet

    Coconut Mango Sorbet   This is the BEST!  Creamy, sweet and soul satisfying!  Quick and easy is my motto.  Especially for those days when you just don’t have the time or energy to make something to eat.  This would make a great post-workout treat, just add a scoop of your favourite protein powder and enjoy! All you need is:
    • 1-2 mangoes, or 2 cups frozen mango pieces
    • 1 coconut, crack it open and use both the meat and water (only if needed to make the mixture move and groove).
    • optional: maple syrup, coconut sugar, key lime to desired flavour. Ps Key lime is AWESOME in this!
    Place all ingredients in your blender or food processor and blend until smooth :) Share this sweet treat with someone you LOVE :) )))

    Sweet and Spicy Black bean, yam, avocado Wrap

    Wrap it up with Greens- PART 2 This one is a little different the insides are cooked, and the sauce is sweet, sour and spicy- YUM!  It was hard not to eat all the filling before putting this work of art together! :) IMG_2818   The Filling:
    • 1 can of black beans, or 1 1/2 cups cooked beans
    • 1 medium sized yam
    • 1/4 avocado, strips
    • Tofu, Tempeh, or meat if you desire
    • Broccoli sprouts
    The Beans:  Cook in a small pot with 1 Tbsp Chipotle powder or chili powder (I used mexican), 1 tsp of maple syrup and a dash of tamari/braggs The “Meat” Grill the tofu, tempeh or meat, or lightly fry. The Yam: Bake the yams with coconut oil, sea salt a drizzle of maple and a dash of spice (cinnamon, chill, cayenne, chipotle) at 375 until soft and yummy.       IMG_2817   The Sauce: Maple lime hemp
    • 1 Tbsp maple syrup
    • 1 lime, juiced
    • 1/4 cup of hemp
    • 1/2 tsp tamari or bragg’s
    • a touch of olive oil
    Blend all ingredients expect oil until smooth-ish and creamy, drizzle in oil slowly at low speed.  This works with a hand blender too!  A creamy chipotle sauce would rock in this wrap too! Wrap it up!!! IMG_2819  

    Make it pretty- because you deserve it! :)


    Green wraps to GO!


    Wrap it up with GREENS! Part One


    I had SO much fun playing in the kitchen this past weekend.  This is ONE of my favourite places to play.  It is important to approach your kitchen with an open mind and with love.  The food that you prepare will definitely be imparted upon by your mood and loving or not-so-loving energy.

    This weekend I was making food for someone else, for someone who was here to renew, refresh and reset and these green wraps were just the ticket!  Whether you’re trying to get gluten out of your diet, greens into your diet or looking for a lighter more digestible and more color-full lunch ideas, these wraps will not only impress your tastebuds but your eyes as well.  


    OMG Chocolate Soft Serve

    photo-6 It’s Sunday night and I just got in from a soul satisfying yoga practice with the fabulous Carolyn Anne Budgell and I’m craving something sweet, creamy, cool and crunchy and a little hydrating.  The best part of this ice cream is it’s 100% raw so its going to feed into the vibrational high my cells are already experiencing- oh and it’s going to be super easy to digest :) )) The base: frozen bananas!  Sweet, thick and creamy, bananas are the purrrrfect base for a dairy free soft serve.  To balance the sugar I always add a tsp of real cinnamon and tonight I blended in some hemp seeds for a little healthy fat action for my youthful glowing skin ;) and some hemp protein powder as well. Recipe:
    • 2 super ripe, peeled frozen bananas
    • 3 Tbsp Hemp Hearts
    • 1 scoop Hemp Protein powder (or protein powder of choice)
    • 1 Tbsp Cacao Powder
    • 1 tsp Maca powder
    • 1 tsp cinnamon
    • 1 tsp vanilla powder
    • a little water/nut milk to blend
    All you have to do is thrown everything in your blender or food processor, and blend until smooth!  Top with nuts, seeds, cacao nibs, yogi berries or whatever you are in the mood for. Eat quickly, it won’t last long!!!

    Miso Soup in a Mug- Immune boosting Goodness

    photo-1 I haven’t been sick in quite some time and I forgot just how draining it can be.  This cold descended on me Friday night, I knew something was up when I declined going on our Cypress Girls Night Ride :( . And…..It just keeps lingering…..aches and pains, low energy, low drive to do much more than puttering around the house, short walks and reading, even getting to yoga has been a struggle…. So I was inspired the other day to make soup, but something simple, nutritious and quick and easy with little to no clean up (because that requires energy too)! (more…)

    LOVE Your Heart with Heart Healthy Foods

    Pomegranate sweet potato humus


    Promoting Heart Healthy Foods, Recipes and Activities

    Two precursors to heart disease are high cholesterol and high blood pressure. In reducing both of these, you can reduce your chances of having heart related diseases. A plant strong diet which emphasis on Healthy Fats, and Antioxidants are two ways you can use the foods you eat to improve your health and well-being.


    Spicy Vanilla Hot Chocolate (Dairy, Sugar and Gluten Free)

    Image This is my favorite way to warm up on a cold rainy Vancouver day!  Full of cell loving goodness, this hot chocolate is actually doing your body good!  Raw Cacao powder is not heat processed, which means that you get ALL the fabulous nutritional benefits of chocolate!  High antioxidants to protect you from those Free Radicals (not as cool as they sound).  These guys age us from the inside out.  Cacao is also high in magnesium, which helps to relive stress and relaxs our tense muscles and lower in caffeine than roasted cocoa powder.  The vanilla makes you happy, and did you know that real vanilla is actually an appetite suppressant?  The cayenne, warms you up and increases circulation and metabolism.  This delicious drink is sweetened with a WHOLE FOOD sweetener- Dates!  Dates are high in fiber so they won’t spike your blood sugar. Dates are actually a great pre-workout snack because the sugars are slow release, so they will keep you going longer.   (more…)

    Raw Pizza!


    What a treat- wish I had someone to share this with.  I truly believe though that we should create beautiful things for ourselves as much as we give we need to be able to receive.  For now it’s self LOVE.

    3 Things went into this.


    Chop Salad with Creamy Green Apple Dressing


    Here is a great salad dressing that is citrus-free and vinegar-free. The tart apple adds the needed zing to balance the oil. 

    I made this for dinner tonight and drizzled it over mixed organic greens, sliced avocado, fresh veggies and roasted parsnips and pumpkin seeds.

    Cleanse Friendly!





    Cherry Berry Beet Smoothie



    Liver Love

    1 small beet, peeled
    1 small apple/pear, cored
    1 cup frozen cherries or ½ cup frozen berries
    3-4 red chard leaves
    1 thumb ginger
    blend until smooth. drink. feel the love.


    RAW Pad Thai

    IMG_2787    This pad thai is so delicious and requires no stove, no heat and no skill- except for using a knife (curl those digits)!   I made the “noodles” out of match-sticked zucchini, papaya, mango, red pepper and red cabbage- quick and EASY!


    Spelt Crust Pizza- This pizza is actually good for you!


    Sprouted spelt flour crust:

    • 2 1/2 cups flour (I used local flour from Anita’s- sprouted flour = increased digestibility and nutrient bioavailability- if that excites you) ;)
    • 1 cup warm water
    • 2 ¼ tsp active yeast (No yeast? No problem- try ground flax seed or chia instead)!
    • 2 tsp coconut sugar
    • Dash of sea salt


    1. Proof yeast by mixing with water and sugar. In a deep bowl add flour and create a well in the center. Slowly add yeast/water mixture and stir until combined. Dough should not be too sticky- add more flour if necessary.
    2. Let sit to rise or if you are impatient like me- screw it kneed your dough and roll your it to fit your pizza pan/ stone. No rolling pin? I like to use a wine bottle instead- because what pizza is great without a glass of vino?!
    3. I topped mine with homemade marinara sauce (recipe below), my favourite veggies and greens and before eating we topped it with RAW cashew Cheeze (recipe below).
    4. This crust is thin and has a rich color and flavor. Add your favorite toppings and bake at 400F until ready!

    RAW Cashew cheez:

    • 1 cup raw cashews, soaked 2-8 hours (longer for creamier consistency)
    • 2 Tbsp nutritional yeast or 2 Tbsp pine nuts
    • 2 tsp garlic powder
    • 2 tsp onion powder
    • ½ lemon,  juiced
    • dash sea salt
    Process all ingredients together in a good blender until creamy. You will have to stop and start your blender, pushing down the edges a lot because the cheese is so thick.
    Homemade Marinara Sauce
    This sauce is SO good you’ll never want to buy pre-made again!  BONUS it’s raw!  FUll of enzymes and completely digestible- your body will love you and the instant energy it gets from all the goodness!  Check out the Recipe here.

    Oil-free Avocado Pesto

    Avocado 400X200Avocados are full of heart healthy mono-unsaturated fats.  They are also a whole food fat; meaning there is no extracting process, allowing them to be a complete food.  This pesto is creamy, zippy and a tasty accompaniment to your favourite pasta.

    This recipe is gluten free, dairy free and vegan.  Nutritional yeast is a great source of B vitamins for vegans, especially B12!


    Homemade Spelt Ravioli with sweet potato filling

    I love trying alternatives, alternative flours, grains and preparing foods to be dairy free, gluten free, sugar free, etc.  Food is amazing and wonderful and when you begin to look at foods for their qualities -that’s when getting creative in the kitchen can be inspired.  There are so many foods that to the naked eye look and to the tongue taste uniquely different but texture-wise they are quite similar and can be used interchangeably with the help of seasonings.

    In this recipe we aren’t doing anything too impressive but we are using a new flour to make an old fashion favourite-pasta.  Alternating your grains is not only going to enhance your culinary skills, its also good for your health.  Rotating foods is the best way to avoid food sensitivities and ensure that you are receiving a variety of nutrients, and not too much of one which can create an imbalance in the body.


    Recent Posts


    Elizabeth Campbell

      LizC-71Elizabeth fuses her knowledge of nutritional science with healthy eating.  She has experienced first hand how food can bring the body back into a state of balance and how a healthy mind can help you reach your health and wellness goals.  Her biggest piece of advice; "get back into your kitchen, this is where the healing begins".


    "Elizabeth Campbell is a thorough, insightful, and most importantly thoughtful nutritionist. She is very informative and very passionate about educating me on nutrition with the purpose of promoting a balanced lifestyle change rather than a quick fix. For me, I also really appreciate that she gives me small attainable steps to work on rather than overwhelming me with a complete overhaul of things to do, buy, etc. I am very thankful for her help in clearing up my skin! 
    Copyright ©2014 Naturally Nourished | Holistic Nutritionist and Yoga Teacher, Vancouver BC. All Rights Reserved.    Log in   Contact