Perfect Popcorn Recipe

Stove top popcorn

Happy Monday! 🙂 Who loves popcorn?! The last time I had movie theatre popcorn my stomach was not happy for the next few hours….. So I decided to make my own at home and it was so freakin yummy and way healthier I might add.  I think of popcorn as a treat so I’m ok with the butter that I used on it. 😉 If you haven’t tried nutritional yeast, now is the time.  It adds such a nice cheesy flavour to the popcorn.

I haven’t made microwave popcorn in years, since I know it is soooo bad for me. I used to use an old fashioned air popper but this stove top recipe tastes better and is way easier then digging in my cupboard for the air popper! I hope you enjoy this as much as I did!

xx Malika

amazing popcorn

Perfect Popcorn Recipe
Recipe type: Snack
Cuisine: Vegetarian, Gluten Free
Serves: 1-2
  • 3 tbsp coconut oil
  • ⅓ c organic popcorn kernels
  • 1-2 Tbsp of butter
  • Salt and pepper to taste
  • 2 tbsp nutritional yeast
  1. In a heavy pot with a lid, heat the coconut oil over medium to high heat.
  2. Add 3 popcorn kernels and wait till they pop, once they pop add all of the kernels and put lid on top and remove from heat for 30 seconds.
  3. Put the pot back onto the heat with the lid on, once you hear the kernels popping, turn off the heat and keep covered till popping stops.
  4. In a small sauce pan over medium heat, melt the butter.
  5. Pour over popcorn and season with salt. pepper and yeast.
  6. Enjoy!

best Popcorn

By | Mar 8th, 2016|Snacks, Uncategorized|2 Comments

Health Trips for Travel and Vacation

Plane snacks

OMG I’m so excited to be leaving next week for my first real vacation in over 2 years! 🙂 I am going to Hawaii for my very first time. I can’t wait to see how beautiful it is. It is a special trip as I am going with my boyfriend and his whole family and it will all be our first time. I thought I would put together a post on some of my travel essentials and what kind of snacks I like to bring with me on the plane. I personally do not enjoy plane food, so I am going to be prepared with lots of yummy healthy snacks and make sure I eat a good meal before I board the plane.

I am bringing some trail mix, coconut water, snack bars, almond butter, tea and oatmeal. The tea and oatmeal will also be for me to make for breakfast in the apartment we rented. I hate to be stuck without food! lol I think having some of your favourite go to foods in your carry on is a great idea. 😉

Skin essentials for travel

I always feel like my skin gets super dehydrated on the plane so I’m bringing my favourite lip balm, water to rehydrate and some moisturizing skin cream. I also found some great natural sunscreen that is paraben and nonoparticle free! My face cream is also paraben free and has an SPF of 25 so I don’t get a sun burn. I love my a nice tan but I hate getting burnt. I have had my share of vacation burns and I don’t enjoy them one bit. As I head into my mid thirty’s my skin is way more important to me. I have noticed a few small sun posts in my hair line and need to be more diligent with suncream up there.

I also bought myself some new reading material for the plane. I’m bringing my book that I have been neglecting as well as one food and health magazines, one fitness magazine and one fashion magazine. I think I covered all my bases. 😉

If any of you have any great travel tips or advice on where to go and eat in Oahu, please leave me comment below.

xx Malika

Travel magazines

By | Mar 5th, 2016|Life, Uncategorized|0 Comments

Potato and Leek Soup

Potato & Leek Soup

Happy Hump day! 🙂 Its been a while since I made some good soup! I’ve always loved a good creamy potato soup. This recipe doesn’t have any creamy ingredients but it is nice and thick with the cauliflower puree and has lots of flavour from the bone broth. If you don’t want to make bone broth then feel free to make it vegan and use vegetable stock instead. It’s the perfect lunch on a cold winters day and you can make it once and enjoy it for days. I love winter….but I am getting excited for spring. 😉

xx Malika

Cauliflower potato and leek soup

5.0 from 1 reviews
Potato and Leek Soup
Recipe type: Soup
Cuisine: Gluten Free
Serves: 4
  • 3 organic golden yellow potatoes, sliced (skins on)
  • ½ organic cauliflower, chopped
  • ½ leek, chopped
  • 1 clove of garlic, crushed
  • 3-4 cups of bone broth or vegetable stock
  • Salt and pepper to taste
  • 1 tbs olive oil
  1. In a large pot over medium heat, heat the olive oil and then add the leek, cook for 3 minutes then add the garlic,salt and pepper. Cook for another 2 minutes.
  2. Next add the potato and cook for a few more minutes, then add the cauliflower and the stock (you can use as much or as little stock as you want, depending on how thick you want your soup, but it should cover the veggies in the pot).
  3. Turn the heat up to high and bring to a boil, then let simmer for 15 minutes.
  4. Make sure all the veggies are soft to poke with a fork then put the soup into your blender and puree for 3 minutes.
  5. Serve and enjoy!


Potato and leek soup

By | Feb 11th, 2016|Soups, Uncategorized|2 Comments

New Year, New Beginnings!


Happy New Year 2016! 🙂 I have had a nice break from work and blogging over the holidays and now it’s time to get back in the game. I love Christmas, but I definitely find I lose my workout routine and my stellar eating habits over the holidays. So many christmas parties and family gatherings it’s easy to give in to temptation. Now that it’s January it’s time to refocus on being healthy and feeling my best. I don’t like the word diet, as it has so many negative emotions attached to it. I like eating a certain way and feel it should be a lifestyle not a quick fix diet. My eating habits change monthly and yearly as I search for what makes me feel the best with my Crohn’s issues. I plan on doing a bit of a body reset this week to really kickstart the new year and heal my gut from the holiday binge.


I am going to sit down this weekend and set some monthly and yearly goals. It is easier to achieve what you want when you have a plan set into place. 2015 was a huge year for me career wise, lot’s of big changes, I am doing work that I love and I get to make my own hours, it is a dream come true. I am going to Hawaii in March and I’m so excited. It will be my first time! I really want to get into great shape before then, so I can feel my best and feel confident in my bikini. I haven’t made a long list of new years resolutions but as always I want my health to be a big priority. I have also decided to go the whole year without shopping. I have so many pairs of shoes and clothes. I certainly don’t NEED anything new this year. I was inspired by an article I read in a magazine about having less stuff and being less of a consumer. I have tried to go without shopping before and I lasted 1 month. I really hope I can achieve my goal of the whole year. If I do it, I plan to reward myself with something special. 😉

I hope you all have an amazing 2016 and that this is your best year yet!! If anyone is interested in learning more about health coaching and how I can help you achieve some of your health goals. Please email me, my contact info is on the about me page.

xx Malika

By | Jan 2nd, 2016|Life, Uncategorized|0 Comments

Fluffy Banana Pancakes with Black Current Syrup

Banana Pancakes

Happy Sunday! 🙂 Who’s getting excited for Christmas?! My 6 year old son is officially on holidays till the new year so I don’t plan on working that much. Weekends are my favourite and me and Preston just love making pancakes together. I usually try and eat gluten free but this past month has been hard and I have fallen off the wagon! Come January I will get back to me healthier ways. 😉 My body just feels better without gluten. Preston on the other hand can eat anything and so sometimes I give him a break from my crazy gluten free recipes and give him what he wants, big fluffy pancakes! These are actually sneakily healthy because I used whole wheat flour, quinoa flour and millet flour. I sweetened them with ripe bananas and everyone was happy with the outcome. Give these pancakes a whirl, I guarantee your kids will love them.

xx Malika

black current pancakes

Fluffy Banana Pancakes with Black Current Syrup
Recipe type: Pancakes
Cuisine: Breakfast
Serves: 20
  • 1 cup whole wheat flour
  • ½ cup quinoa flour
  • ½ cup millet flour
  • 1 tbs baking powder
  • 1 pinch of sea salt
  • 4 organic eggs
  • 3 ripe bananas with brown spots
  • 1 cup of organic vanilla yogurt
  • 2 tsp vanilla extract
  • 1 cup of almond milk (or regular milk)
  • coconut oil for the pan
  • Optional: Black current maple syrup for topping
  1. In a high speed blender mix all the wet ingredients together.
  2. In a large bowl mix all the dry ingredients together.
  3. Gently combine the two.
  4. In a non stick pan, heat over medium heat and grease with a bit of coconut oil.
  5. Ladle about ¼ cup of batter to make each pancake, pancakes should be cooked on each side for about 2 min. Once you see bubbles forming on the top, flip the pancake over it should be golden brown.
  6. Seve hot with syrup and desired toppings!

pancakes for days

By | Dec 20th, 2015|Breakfast, Uncategorized|0 Comments

How to Stay On Track with Your Health Goals This Winter


Happy Sunday! 🙂 Here in Vancouver it’s starting to feel very winter like, every night this week the temperature has dropped below freezing. I have had my fire place on everyday and my slippers are on 24/7. 😉 I think it is universal that most people put on a few pounds over the winter……..but you don’t have to! It’s hard not to crave those comfort foods that may not be the healthiest and it’s not so motivating to go for a run in the freezing cold or pouring rain! I have a few suggestions on how to stay on tack this winter.

First of all, you don’t have to weigh yourself everyday but checking in once a week or once a month is a good way to monitor if you have been overindulging. I also like to see how my clothes fit, if my pants are all feeling too tight, it’s time to take a look at my eating habits. It’s easy to hide behind the oversized sweaters and leggings all winter, but make sure your old clothes fit. 😉 If you love a sport or yoga or working out, it definitely helps. For those of you who don’t, it’s nice to set fitness goal that  you can work towards like signing up for a 5km or 10km run in the spring to train for. I did a 30 day challenge one year where I did 100 squats a day. I have never felt fitter in my life when I finished.


If you love comfort food like creamy pastas, french fries and pizza, I totally get it. I love these foods too! They are ok to indulge in once and and a while. I use the 80/20 rule, eat healthy 80 percent of the time. If you want to eat these comfort foods more often there are many ways to make healthier versions of your favourite dish. Instead of french fries make yam fries at home. If you love a creamy pasta try this roasted red pepper pasta. I can’t stop myself from eating pizza so I make it at home with gluten free crust and I use organic fresh ingredients and goat cheese mozzarella!

Gluten Free Pizza

Last but not least, don’t go overboard over the holiday season! It’s way to easy to eat too many Christmas cookies at the office or have to0 much eggnog at that christmas party. Be mindful this holiday season and don’t overeat, plan ahead and eat as healthy as you can before going to a holiday event. I will be sharing a guest blog later this week on how to prevent overeating this holiday…stay tuned.

xx Malika

Xmas party food

By | Nov 22nd, 2015|Life, Uncategorized|0 Comments

Mamma & Littles Yoga

This is guest post is brought to you by the lovely Keisha, she is a supermom, yogi and talented blogger. She blogs over at Loving Littles and today she is going to show us some momma and baby yoga!

Mom & Littles | Yoga
Yoga has always been a major role in my life and I’ve always enjoyed the benefits. I started to practise at the age of 15 and before starting I thought ‘What a joke’… but after my first session I was hooked. I went home that evening and had the best sleep of my life. I try to incorporate yoga into my everyday life from stretching my body, to my breathing techniques when I’m stressed out.
 When it comes to health and fitness, many moms feel like it’s impossible to fit working out into their daily crammed schedules. For most of us, the pulls on our time are endless. Every minute of the day my littles are lovingly attached to my hip, making working out a challenge. I find that if I want to get that workout in, either going for a walk or practicing yoga I include them. If I don’t then quite often I don’t do it at all. They want to be included in the things that I do. They love to learn and try new things. I have found it easier sometimes to stay home and practice. Teaching them a bit about what I know. I bring out my mat and I become the teacher, Ella becomes my weight and Owen is my little yogi man. He loves to follow along with my moves and breaths.
Practicing yoga with your kids isn’t just adorable but it can also be a really fun bonding time. Your teaching them how to breathe in stressful situations. Properly stretching their muscles, mind and building strength. Your teaching them the importance of health and wellbeing. Yoga is more than just exercising it’s about getting into your inner self and connecting with your mind and body. This is something you can do with your kids regardless if you’re a pro or not. Learning can be easy and fun, there are a lot of resources available to help you. If all else make it up as you go keeping it playful and interactive!

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Seated Pose
Sit cross legged and lengthen your spine. Lay or sit your baby infornt of you and slowly lower yourself down to meet her at eye level. Maintain inhale and slow exhales.
Downward Dog
Get down on all fours laying your baby beneath you at eye contact. Curl your toes under and lift your self up into an inverted ‘V’ with your legs and arms straight. Hold this pose for a few minutes then slowly lower yourself down. Sit back with your hips over your heels and extend your arms forward on either side of your baby and relax.
Baby Elevators
Stand up holding your baby at chest level facing you. Holding your feet hip-width apart. Bend your knees and squat. Straighten your legs and lift her as you go.
Super Baby
Lie down on your back and your baby facedown on your chest. Bring your knees toward your chest and hold your baby on you shins . Keeping your arms wrapped around her. Lift your head and tighten your abs as you pull towards her.
Drop It Like It’s Hot
Stand holding your baby with her back against the centre of your chest. Place your feet hip-width apart. Inhale and  lengthen your spine, exhale slowly lowering into a squat.


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[one_half last=”no” class=”” id=””] Meet Keisha! The mother and blogger behind Loving Littles. A certified aesthetician she recently started a love affair with blogging. She loves to share stories of life as a mom to two, Owen 7 years and Ella 11 months. An advocate on all things relatable to the modern mom. DIY, Style, Beauty, Decor and more.. You can follow her along over at: FacebookInstagramTwitter and Pinterest.

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By | Nov 13th, 2015|Fitness, Uncategorized|0 Comments

Pumpkin Pie Smoothie

Pumpkin smoothie

Happy Halloween! I thought I should post something appropriate for halloween today….and guys you know I love anything pumpkin. 😉 I really like finding fast and filling breakfast ideas. This smoothie only takes 2 minutes to make! If you need something a little more filling you could add protein powder to your smoothie. It tasted just like pumpkin pie filling to me….yum. If you’re looking for some healthy swaps to your favourite halloween candy, try making these peanut butter cups or these chocolate pumpkin balls. What are your family traditions for Halloween? I like to carve pumpkins, decorate the house a bit and find a cool costume for my 6 year old son. I wish I had more friends that liked to throw adult halloween parties, cause I sure like dressing up too! Have a safe Halloween. 🙂

xx Malika

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie
Recipe type: Smoothie
Cuisine: Vega, Gluten Free
Serves: 1
  • 1 ripe banana
  • 1 frozen banana
  • ½ cup almond milk
  • ½ cup pumpkin puree
  • ¼ tsp ground ginger
  • ½ tsp all spice
  • ½ tsp cinnamon
  • 1 tsp vanilla
  • 2 tbs maple syrup
  1. In a high speed blender combine all ingredients for 1-2 minutes.
  2. Serve immediately.
  3. Enjoy!

Vegan Pumpkin Smoothie

By | Oct 30th, 2015|Breakfast, Uncategorized|0 Comments

The Crohn’s Chronicles: Part 1


Me vic

I normally post about the newest health trend, wellness tip or recipe on my blog, but I decided to start a series of posts (for those interested) on me and my health struggles. My boyfriend said it best the other day, he said although my blog posts are easy to read, they don’t tell the reader that much about you. So I’m going to start sharing bits and pieces of my life story and my journey to heal my body from Crohn’s disease.

I was first diagnosed with Crohn’s back in 1999, the summer after I graduated high school. I guess I had had the disease for much longer but my symptoms weren’t diagnosed until I was hospitalized that summer with shooting pain in my right side.If you don’t know what Crohn’s disease is, let me give you a little background information. Crohn’s is described as a chronic inflammatory disease of the intestines, especially the colon and ileum, with no know cause or cure. When I have a flare up, my worst symptoms include, gas, bloating, multiple trips to the bathroom and a sharp stabbing pain on my right side. If you were diagnosed with this disease, you would usually see several specialists and they would recommend that you take harsh prescription drugs indefinitely to mask your symptoms. I did just that, I went on some drugs for a few months but they did not help me with the pain I was in. Once I realized that the drugs weren’t helping, I was scheduled for a colonoscopy and a small surgery to remove some of my intestine. When the surgeon went in to see what was going on, they found that a few inches of my intestine had built up so much scar tissue that a pencil could not fit through it! They removed the damaged section of my bowels and I started to feel a whole lot better. 🙂

After the surgery, I felt pretty good for the next few years. At this stage of my life I was in my early 20’s and didn’t want to believe that my diet and lifestyle were related to my Crohn’s flare ups. It was probably around age 25 when I decided to do some research on the internet to find other bloggers/people who had used food and natural medicine to help with their Crohn’s disease symptoms. I tried taking probiotics, making herbal teas and eating umboshi plums when I would have flare ups. Sometimes they seemed to help, other times they didn’t.

When I finally hit 30 I stared to see a naturopath and she told me the 2 things I didn’t want to hear. “You should cut out gluten and dairy from your diet.” No more bread and cheese! This was going to be an uphill battle. I cut out cheese for short periods of time but it always seemed to creep back into my diet. What can I say….. I’m addicted! Bread has a similar story, I would give it up here and there but I didn’t think it was the main culprit so I would start eating it again. I find it extremely hard to avoid whole food groups that my son and boyfriend are still eating…..

This past summer, my Crohn’s symptoms reeded their ugly head again. By September I was fed up and I decided to try a very extreme diet that has many devotees. It is called the SCD Diet, and it’s main goal is to heal your leaky gut and help your body reduce the inflammation that is wreaking havoc. I went pretty hard core on it for the first month. You must avoid all grains, sugar, alcohol, nightshade vegetables, dairy or raw vegetables in the first phase. There are a few other diet restrictions as well and I found myself struggling, especially when I wanted to go out and have a social life. I’m now nearing the end of October and I have decided to allow myself to eat rice, and a few other grains on occasion to make my life easier. My main goal is to feel better, and for the most part I do. I’m way less bloated and it’s truly a gift. If you have ever felt awful after a meal and you just want to go home and put on your fat pants, you know how I felt 70% of the time!

I totally believe that every one is an individual and what works for one person may not work for another. I’m keeping track of the foods that make me feel bad and the foods that seem to be right for me at this time in my life. I started eating chicken again which I had not eaten in over 2 years, but with this SCD diet I needed more protein to feel full and so I am ok with eating small amounts of chicken and fish in my diet agin.

This is just a sneak peak into some of my health history. I hope by sharing my story I can help other people who might be struggling with similar health issues. I really do believe that diet and lifestyle are the keys to our health. I’m looking forward to this next chapter of my life where I can feel more in control of my body. Health is wealth!!

xx Malika

By | Oct 29th, 2015|Life, Uncategorized|0 Comments

Grain Free Sugar Free Banana Bread

gluten free banana bread

Happy Hump Day! 😉 Who else loves banana bread? I hate when you go to a coffee shop and you order a slice and it’s stale and dry. This recipe is moist and fluffy and super healthy. Most recipes have sugar in them. Bananas are actually very sweet so you don’t really need to add any sugar or sweetener. Again because of my new diet this bread is grain free. I used coconut flour but you could also use almond flour if you have it on hand. I put these to the test with my boyfriend and my little guy and they both loved it.

I have to admit that this last month on the new diet has been tough. It is getting easier everyday. Food prep is essential! When I make big batches of things I know I can eat and they are ready when I am starving, it really helps. I have eaten a few meals with grains in them over the last 2 weeks, and I always end up feeling bloated after…..So I think I will stay on this grain free diet a while longer. Eating out at restaurants is always a challenge, so I try to eat at home most of the time. I will keep you guys updated over this next month. I do think that my gut is starting to heal! 🙂

xx Malika

banana bread

Grain Free Sugar Free Banana Bread
Recipe type: Banana Bread
Cuisine: Gluten Free, Sugar Free
Serves: 8
  • 4 rips bananas
  • 4 organic eggs
  • 3 tbs almond butter
  • 4 tbs melted coconut oil
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • pinch of sea salt
  • ½ cup coconut flour
  1. Preheat your over to 350 degrees, grease your baking pan with coconut oil.
  2. In a food processor combine all of the wet ingredients. Blend for 1 minute.
  3. In a small bowl whisk together all of the dry ingredients.
  4. Then add the dry to the wet in your food processor and mix again or another minutes.
  5. Bake in the oven on the middle rack for 55 minutes.
  6. Let cool then serve and enjoy!

healthy banana bread

By | Sep 30th, 2015|Snacks, Uncategorized|0 Comments