The BEST Gluten & Egg Free PIZZA

Prep Time

Technically 6-8 hours (don’t be scared, read on!)

Prep Notes

The time consuming part is simply soaking the quinoa. This takes little effort, all you have to do is remember to do it before you leave for work!

The actual prep for the meal should only take 10 minutes to get your ingredients ready, blend up the crust and get it ready to bake.INGREDIENTS
CRUST1 1/2 cups of dry quinoa (covered by 1 inch of water – soaked over night or 6-8 hours)1 teaspoon baking powder1 teaspoon salt (I use sea salt)3 tablespoons olive oil1/2 cup filtered waterTOPPINGSGet creative! I use whatever I have on hand but here’s my favourite:bbq saucehandful of feta cheesecherry tomatoesmushroombasilred onionground turkeybalsamic glaze

Cooking Time

40 minutes

Yields

4

Ingredients

INGREDIENTS
CRUST

  • 1 1/2 cups of dry quinoa (covered by 1 inch of water – soaked over night or 6-8 hours)
  • 1 teaspoon baking powder
  • 1 teaspoon salt (I use sea salt)
  • 3 tablespoons olive oil
  • 1/2 cup filtered water

TOPPINGS

Get creative! I use whatever I have on hand but here’s my favourite:

  • bbq sauce
  • handful of feta cheese
  • cherry tomatoes
  • mushrooms
  • basil
  • red onion
  • ground turkey
  • balsamic glaze

Directions

  1. This is the hardest part… remembering to soak the quinoa in water. Quinoa should be covered by an inch of water and soaked for 6-8 hours before beginning.
  2. While you prep the crust, preheat the oven to 425 degrees F. Line a cake pan or cookie tray with parchment paper. I used a 13 x 11 pan which made a crust that was about 1.5 cm thick. Since the quinoa is much more filling than regular crust it is a good idea to make a thinner crust so that you can eat more pieces! Therefore I suggest using a bigger pan. The crust does not expand so decide how thick you want by how it looks uncooked.
    Brush a tablespoon of olive oil evenly over the pan.
  3. Be sure to rinse the quinoa, then add to the blender. Add the rest of the crust ingredients (1/2 cup water, baking powder, salt, and 2 tablespoons olive oil) – blend until smooth and creamy.
  4. Pour the batter into the prepared pan and bake for 15 minutes.
  5. Remove from oven and flip the crust (this can be tricky… be patient and use a flipper to help) If the crust breaks don’t panic, just keep going, it will still taste the same.. I promise! Return the crust to the oven to bake for another 10-15 mins. The edges should be brown and crispy.
  6. Top the crust with your choice of sauce, cheese and any other toppings you wish to cook. 12-15 minutes is sufficient (sometimes I switch the oven to broil after 10 minutes just to add that extra little crisp)
  7. Remove from the oven and let cool on a cooling rack or cutting board.
  8. Garnish with your herbs, balsamic glaze and serve immediately!

Notes

Alright, it’s no secret I LOVE pizza. Unfortunately, my body does not love pizza. For years when I was younger I would feel sick after pizza which was related to my ‘lactose-intolerance’ according to the doctor. However, after doing a food sensitivity test, it was discovered that I am actually gluten and egg intolerant.

Since finding this out I must say I did go a little overboard with cheese for a few weeks out of pure excitement to finally be able to eat it. Unfortunately though the bread of the pizza is still a problem for me. As I have been experimenting with different crusts, I have fell in love with this delicious QUINOA crust. Who would have thought?!

A friend from work shared this recipe with me and now I feel as though it is my duty to share it with anyone and everyone!

Give it a try! It is super easy as the crust only has 5 ingredients!
Don’t forget to tag me in your pics so I can see your awesome quinoa pizzas!

Credit
Found this crust recipe on Simply Quinoa
http://www.simplyquinoa.com/ultimate-quinoa-pizza-crust/

Green Goddess Smoothie

Hi friends!IMG_4203

So today I just wanted to share with you one of my FAVOURITE SMOOTHIE RECIPES, I call it my Green Goddess.
I LOVE smoothies because they are jam packed with essential nutrients, they are FAST and CONVIENENT for when you are on the go (Or maybe when you are running a little late, like I know I am sometimes.)

Thanks to the Culinary Nutrition Expert Program, I was taught just what makes a smoothie NUTRITIOUS, HEALTHY and a BALANCED meal rather than just a sugar filled delicious ‘treat’ you might pick up at a juice shack in the mall. 

See… The number one key to a healthy smoothie is to have MORE GREEN VEGETABLES than fruit! Fruit is FULL OF SUGAR, and although these are natural sugars… they are still sugar! Which can be overwhelming for your insulin levels.

This is why my Green Goddess Smoothie was created to help balance my blood sugar and insulin levels first thing in the morning. So I have included:

  • CUCUMBERS – are magical for our skin! They are rich in silicon, which is a beauty mineral that’s essential for healthy connective tissue, skin moisture and elasticity! So if you want to keep your skin looking young, be sure to add cucumbers into your smoothies!
  • KALE – is actually one of the best known cancer fighting vegetables on the planet! As if that isn’t enough for you to eat kale, the calcium in kale is more absorbable in the body than the calcium in cows milk!  – COULD SUB FOR SPINACH
  • AVOCADO – A powerhouse of nutrients and an excellent source of monounsaturated fats which fuel your brain!
    I put avocados in EVERYTHING, but if you don’t LOVE avos starting with them in your smoothies is a great way to get past the texture.
  • 1/2 APPLE (This is for added sweetness) like I mentioned fruits have a ton of sugar, so half of an apple is plenty for one serving.
  • HEMP HEARTS & CHIA SEEDS Which are also a complete source of protein and a great source of cell-strengthening omega-3 fatty acids which reduce inflammation in the body. Chia seeds are packed with soluble fiber which improves elimination and reduces bloating.
  • CINNAMON – regulates blood sugar, preventing insulin spikes which is important especially for breakfast.
  • 1/2 Scoop PROTEIN – Be careful don’t buy the cheap stuff! The inexpensive protein powders are FULL of additives, which you want to stay away from. Some great brands of protein include GENUINE HEALTH, VEGA, IRON VEGAN, etc. There are many more but those are some which I use, so just check the list of ingredients before purchasing! – 1/2 a scoop makes less chalky which makes for a SMOOTHER consistency.. which is key to a delicious smoothie!
  • 1/2 a scoop of DAILY GREENS supplement. This ensures that I have hit all of my important vitamins & nutrients in this smoothie, however it is not necessary to add.
  • Almond milk OR water

Now I just wanted to mention that before I enrolled in the Culinary Nutrition Expert program, I had heard people raving about smoothies, but I didn’t really understand WHY. I was dabbling into the health world and I felt really overwhelmed with all the information out there.
I mean there were all these things I had never heard of like chia seeds, maca, matcha, cacao, hemp hearts and the list goes on and on.

It felt as though there was SO much to learn that I didn’t even know where to begin. Heck I didn’t even know where to find half the ingredients in the grocery stores!

This is why I am forever grateful that I found the Culinary Nutrition Expert program.

The program has such an incredible flow that you can come in a beginner and learn an incredible amount of knowledge while receiving HANDS ON experience.

By the end of the CNE program I can honestly say I felt a sense of confidence that allows me to now share my passion with others. It is such an incredible feeling to be able to empower others to make informed decisions about both their dietary and life style choices.

That is why I am so passionate about sharing this incredible programs with others because I believe we need to find more confidence in the kitchen and rely less on the fast food & preservatives we were brought up on.

SO there you have it.. my FAVOURITE go to smoothie which delivers a burst of energy and brings happiness to your cells!

I hope you enjoy it.. be sure to hop on over to my FACEBOOK PAGE and let me know how yours turned out!

I look forward to connecting with you. Have a great day!
CHEERS.

INGREDIENTS
– 1/2 cucumber (peel skin if not organic)
– handful of spinach (1-2 cups)
– 1/2 scoop vanilla protein powder (I use Genuine Health or Iron Vegan)
– 1/2 avocado
– 1/2 apple
– 1.5 tbsp Hemp Hearts
– 1 tbsp chia seeds
– 1 tsp cinnamon
– 1/2 scoop of greens supplement (optional for optimal health! I use Genuine Health)
– Almond milk or water to desired consistency

DIRECTIONS
1. Chop/prepare vegetables
2. Add all ingredients to blender.
3. Blend to desired consistency.
4. Pour and ENJOY

Ring The Alarm; ALLERGY ALERT!

If you’ve been following me along my journey of coming off the pill, you know from my last post that it has been far from sunshine and rainbows. It has actually been quite difficult emotionally and physically. But as always in life.. there comes a twist..

It turns out that all these symptoms I’ve have been experiencing might have a deeper cause. After doing a food sensitivity test with my naturopath, we discovered I am actually allergic to eggs and gluten. Well guess what.. I have been eating an omelet for breakfast and hard boiled eggs for a snack in the afternoon for the past few year. It’s no wonder my body was so upset!

Now an obvious question is if I am allergic to eggs and gluten, why is it that the symptoms weren’t evident until I was off the pill in January? To be honest, that is something I am still trying to figure out. Somehow the pill was suppressing my symptoms for the allergies, while other symptoms were obvious yet I chose to ignore them.Continue reading “Ring The Alarm; ALLERGY ALERT!”

5 Months In…

It’s half way through May.. where has the time gone?! I don’t know about you, but these past 5 months have been hectic for me. Two jobs, finishing up my last semester of school and starting my own business has kept me busy to say the least! I feel as though I was on an emotional roller coaster and I have finally gotten off the ride.

It is time to bring everyone up to speed with some true honesty for how life has unfolded for me in 2016. I have been rather quiet for the past few months as I have been navigating through my own struggles since coming off of the pill back in January. For what ever reason I thought it was going to be smooth sailing.. just ditch the pill and voila my life body would be back to its all natural state. Uhhh… not so much.Continue reading “5 Months In…”

Become a Health Coach

Do You Want To Be A Part Of The Ripple Effect?

IIN focuses on educating individuals who have a passion for health and wellness. Graduates will then pass their knowledge on to others which makes the world a healthier place to live, for all of us!

Do you want to be a part of this beautiful ripple effect? Have you thought about becoming a Certified Health Coach? Are you in need of a transformation in your own life?

If so, I do believe you landed on my page for a reason. I feel as if it is my duty to share this amazing opportunity with the world each and every day. I am so grateful that I found IIN because it truly changed my life.

I too stumbled upon this school from a random blog that I had landed on and so I know the importance of me paying it forward for others to do the same.

The programs flawless design allows you to learn critical coaching techniques, 100 dietary theories, while also teaching business and marketing strategies to help you get your business off the ground before graduation!

The Institute of Integrative Nutrition has helped me design a healthy life I love which allows me to share this feeling with the world as I spread my knowledge with my community and the online world.

BECOME A CERTIFIED HEALTH COACH

My gratitude for this school has led me to become a program Ambassador which allows me to give exclusive scholarship offers to my friends and readers who decide that IIN is right for them!

If you have any questions about the program do not hesitate to ask! Contact me today at cassidyneiser@gmail.com

In the meantime, you can download your FREE information package here and get a glimpse of life at IIN.

Thanks for being part of the ripple effect.

Continue to spread love, light and happiness!

xo
Cassidy

Zucchini Chocolate Muffins

Prep Time

10 mins

Prep Notes

I am so glad that my mother found this recipe. This is the perfect treat when you are craving something sweet! The recipe called for 14 muffins but I for one like having smaller treats on hand; so I made 19 muffins (that way when you have two you don’t feel guilty lol)

The recipe also claims these to be muffins but I describe them to be more like cupcakes.

Happy baking! ❤

Cooking Time

15 – 17 minutes

Yields

19 muffins

Ingredients

  • 1 flax egg (1 tbsp ground flax + 3 tbsp water)
  • 1 & 1/4 cup lightly packed shredded zucchini, skin left on
  • 1 & 1/4 cup almond milk
  • 2 tsp apple cider vinegar
  • 3 tbsp pure maple syrup
  • 1 tsp vanilla extract2 cups
  • whole wheat pastry flour (or all-purpose – I used all-purpose as it was all I had)
  • 1/3 cup cocoa powder
  • 1 tbsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp fine grain sea salt
  • 1/2 cup cane sugar
  • 2/3 cup walnuts, chopped
  • OPTiONAL – 1/3 cup of dark chocolate chips (I however did not use these as the cacoa powder is enough chocolate for me!)

Directions

1. Preheat oven to 350F and lightly spray muffin tin with oil or grease.

2. Mix flax ‘egg’ in a bowl and set aside.

3. Grate zucchini; set aside.

4. Mix almond milk & apple cider vinegar in a small bowl and set aside (It may curdle, but thats okay since we are making vegan butter)

5. Mix dry ingredients in a large mixing bowl (flour, cocoa powder, baking powder, baking soda, salt and cane sugar)

6. Mix together all wet ingredients (flax egg, almond milk mixture, maple syrup, and vanilla)

7. Pour wet ingredients over dry ingredients. Stir until combined. Fold in walnuts and shredded zucchini (optional: chocolate chips)

8. Spoon batter into prepared muffin tin filling each tin 3/4 of the way. At 350F cook for 14-17 mins depending on your oven. Check them at 14 with a tooth pick (it should come out mostly clean)

9. Cool in tin for 5 minutes then with a knife, loosen around the edges of each muffin to transfer to a cooling rack.

10. ENJOY AND SHARE WITH EVERYONE ❤

Notes

This batter is very sticky and can be quite thick… try to work quickly when getting the batter into the muffin tin.

Oh and enjoy eating the left over batter… it is simply delicious.

Credit

As I mentioned my mom baked these delicious treats for me after finding it in the ‘Oh She Glows Cookbook’ They are just TOO good not to share!

http://ohsheglows.com/2012/08/06/oil-free-chocolate-zucchini-walnut-muffins/

Are You Losing Faith in Humanity?

With all that has been going on in the world lately it sometimes makes you wonder if there are any good people left out there. Sometimes I question where our world is heading and it can be hard to reach out and be vulnerable when you feel like you can’t trust anyone as you continue to hear more and more terrible stories.

Today was a wonderful day for me; my faith in humanity has been restored. This morning I was rushing along trying to get to work on time. It had snowed overnight and I did not leave enough time to brush off the car and get it out of the driveway as it slips and slides down the driveway (note to self: get winter tires for next year!)

After cleaning off the car I went too get into my vehicle… woops.. cars locked; keys inside; and the car is running. I thought “ahh well finally my CAA membership will be put to use.” As I reached into my pocket to grab my cellphone I suddenly realized it was no doubt in my purse.. inside the car!  Now if this was me two years ago I would have most likely freaked out – got angry and kicked my car and blamed this on someone else. Thankfully, I have grown a lot and truly believe that everything happens for a reason so I took a deep breath and thought about what I should do.

I asked the crossing guard out front of our house if she had a cellphone I could borrow but unfortunately she did not. She did however know a woman who lived across the street so she suggested I go ask to use her phone. Off I went to knock on a strangers door at 8am and explained I had locked myself out and live across the road. This woman invited me into her home and handed me a phone. I called my work to let them know I would be late and sat on hold with CAA. Once they notified me that it would be a 45 minute wait this lovely woman told me to take a seat as she made some coffee.

I spent my morning drinking coffee with a stranger as I got to know my neighbour who I had never even seen in the past 2 years of living up here. She was so sweet as she talked to me as if I had known her for years. I mentioned that I am a health coach and she was eager to hear more as she asked me questions about how I could help her lose 30lbs and get more energy. We got so caught up chatting that I didn’t even notice that CAA had arrived and he actually had my car unlocked already.

This morning was a true blessing in disguise. When was the last time you had coffee with a stranger? Heck when was the last time you actually spoke to a neighbour?

You never know who you can help. This lovely woman helped me out today and I am looking forward to helping her reach her goals and live a more vibrant healthy life. What a divine appointment.

Life is beautiful.

xo

Being Vulnerable Shows Strength

Vulnerability is something so many of us shy away from. When really it is an important part of human connection. Being vulnerable allows us to put ourselves out there and receive the help or guidance which we desire.

Society has unfortunately made vulnerability be seen as a weakness but I for one know that couldn’t be farther from the truth. Think about the last time you truly connected with someone.. because of your ability to be vulnerable with each other, you were able to connect on a much deeper level.

Yesterday, I watched Ronda Rousey on Ellen and I simply was blown away. This is a woman who is known for her strength and her tough girl attitude. She definitely caught me off guard when she shed a few tears while discussing her loss to Holly.

Ronda spoke from the heart about her suicidal thoughts after the fight and to be honest I got a little choked up watching it. Vulnerability is about having the courage to speak the truth and show who you really are. Ronda could have easily pulled off the tough girl persona once again and acted as if it was no big deal, but instead she took the high road and spoke up about her struggles both mentally and physically after the fight.

Ellen made a great point that this simple act of vulnerability will reach out and help so many people who are struggling with depression. If someone like Ronda can admit to wanting to end her life right before finding the good in her defeat to help her move forward in life then you can most certainly find a light through your darkest times!

Everyone is battling their own demons.. Show some vulnerability; you never know who’s life you might save.