It’s Comfort Food Time…

As the fall season arrives and with it cooler temperatures, I start to crave warm “comfort foods”. My summer Beet Smoothie inspired the Breakfast Berry Crumble that can be enjoyed for breakfast or dessert.

For lunch the Collard Wraps provide a filling take on the classic wrap. The Spread can also be enjoyed on celery or with your favorite cracker. Although perhaps not the most visually appetizing meal, I couldn’t stop my husband from 2nd helpings of the Hearty Garden Casserole.


Breakfast Berry Crumble
Prep Time: 30 | Cook Time: 30 | Servings: 6

Ingredients for first bowl:
1 cup chopped pecans
2 cups rolled oats
1/4 tsp salt
1/2 tsp cinnamon
1 tsp tapioca powder
3 tablespoon maple syrup
1/2 cup melted coconut oil

Ingredients for second bowl:
2 cups steamed cooked beets (once cooled)
3 cups of frozen mixed berries (raspberries, blackberries & blueberries)
2 small to medium oranges ( peeled & blended or 1 ¾ cups of juice)
1/4 cups finely chopped fresh basil
1 tablespoon maple syrup

1. Dice & steam 2 cups of beets (diced pieces should be size of a blueberry)
2. While beets are cooking, mix first set of ingredients and set aside.
3. In a separate bowl combine the second set of ingredients
4. Mix one cup of the oat mixture into the berry & beet bowl
5. Grease a casserole dish (8 x 10) & add berry/beet mixture
6. Cover this with the remaining oatmeal mixture
7. Bake at 350 for 35 minutes


Collard Wraps with Sunflower Seed Spread
Prep Time: 30 | Cook Time: 0 | Servings: 2

Ingredients for Collard Wraps:
4 large collard leaves
2 large carrots
2 cups sunflower or pea shoots

Sunflower seed spread

Sunflower Seed Spread:
1 cup raw sunflower seeds (soaked)
3 tablespoons raw pumpkin seeds (soaked)
1/4 cup tahini
1/4 cup chopped onion
1 large garlic clove
1/3 cup packed parsley leaves
2 tablespoons hemp hearts
1 tablespoon ground flax
2 tablespoon nutritional yeast
3 tablespoon apple cider vinegar
1 tablespoon balsamic vinegar
3 tablespoons olive oil
water (add gradually until in till mixture reaches a smooth consistency)

Directions for Sunflower Seed Spread

1. Soak seeds for 1 hour
2. Combine all ingredients into food processor & blend
3. Add water gradually to achieve desired consistency

Directions for Collard Wraps
1. Steam 2 medium beets and allow them to cool
2. Prepare Sunflower Seed Spread
3. Julienne carrots

4. Julienne beets
5. Wash and dry collard greens and carefully cut out stem leaving tip of leaf intact
6. Assemble wrap by overlapping collard green where stem was removed and spreading approximately 3-4 tablespoons of sunflower seed spread perpendicular to the length of collard green adding julienne carrots, beets and pea shoots along side then roll up the collard and cut in half

Notes: Sunflower Seed Spread can be prepared in advance to save time on preparing this lunch.


Hearty Garden Casserole
Prep Time: 20 | Cook Time: 1.5 hours | Servings: 6

1 1/2 cup bone broth (for vegan option use vegetable stock)
2 cups filtered water
1/2 cup balsamic vinegar
1/8 cup olive oil
1/2 cup rinsed red lentils
3/4 cup rinsed brown rice
2 ½ cups crushed tomatoes (or one large can with juices)
1 ½ cups zucchini chopped into smallish pieces
1 ½ cups cauliflower chopped into smallish pieces
1 med onion chopped
2 bay leaves
2 tablespoons crushed wakame (optional)
1 tablespoon finely chopped fresh basil
1/2 tsp thyme
1/2 tsp ground black pepper
1 tsp salt

Ingredients for Garlic Cashew Cream:
1/2 cup soaked raw cashews
3/4 cup filtered water
3 large cloves of garlic
5 tablespoons nutritional yeast


1. Soak 1/2 cup cashews in filtered water while starting to mix other ingredients.
2. Combine all ingredients except those for garlic cashew cream into a casserole dish (approximately 9x13) & stir.
3. Drain soaked cashew and blend together with water, garlic and nutritional yeast.
4. Add garlic cashew cream to casserole dish and stir (mixture will be really soupy).
5. Cover & bake at 350 for 1.5 hours stirring every 30 minutes or so.

Change Your Food, Change Your Life with

Jennifer Mortimer, ‘W’Holistic Nutritional Consultant

Jenn is a certified Holistic Nutritional Consultant focused on educating and providing personal holistic nutrition programs.

Through her life long passion & studies at the Canadian School of Nutrition she learned about the science of foods: what fuels the body, what keeps it in balance, what throws it off balance and how the body functions differently in correlation to the foods we eat to support for our individual unique biochemistry.

Jenn’s nutritional philosophy is that no diet can substitute for the wisdom of your body. Unfortunately, in today’s fast paced world, it can be difficult to know what information is credible let alone tapping into our body’s wisdom. We default to the status quo eating habits in absence of time to figure out what to do and how to do it.

Jenn’s purpose is to educate and inspire a nutritional lifestyle by filling in the gap between knowledge and action by providing the resources & tools so that people feel healthy, happy & energized. In the process she seeks to change the 

conversation from “good & bad foods” to foods that fuel our body and those that reduce our energy while providing the experience of how amazing ‘healthy’ can taste.

Contact Jenn directly to find out more about the services & programs she offers & how balancing your body systems can change your life.

Jennifer Mortimer, C.H.N.C ™

(403) 808-1909

Communication with Your Angel Team Series – Article 1

Trusting Your Intuition on Your Journey

Article 1: Guardian Angels

Written by Cindy Smith AEP™

When it comes to trusting in your intuition, some people might ask why do I choose to begin these articles with talking about Guardian Angels? What does that have to do with my intuition? When I refer to trusting in my intuition and listening to my guidance I am referring to following the guidance of my Angel Team and myself.

“Who are my Guardian Angels?”

Yes, Guardian Angels are a gift from Creator for everyone on earth at birth; our own personal connection to Divine Energy. The word ‘Angel’ means messenger, therefore, regardless of our belief system or faith we are all connected to Higher Power. I refer to my intuition as my Angel Team, which includes my guardian angels and whichever Archangel vibration I have with me at that moment in time. They are always with you and a part of you. Guardian Angel energy has never been in life form; they are pure white light with no ego only Divine vibration. Your Guardian Angels never leave you. Once we receive the gift of a Guardian Angel they will always be with you regardless of your own belief system. We are never punished by our angels and they support us thru all good and trying times without any judgement. However, the biggest lesson for us to remember is to ASK for assistance or guidance from our Angel Team. We all have free will and our Angels are unable to intercede unless asked; except during a near death life experience and it is not our time to cross to the white light.

“How does intuition work with my Guardian Angels?”

When I trust in my intuition and listen to my guidance I am trusting in my Angel Team and myself. My Divine connection for self, my understanding of knowing without being taught, my gut feelings ring true, my thoughts are clear without question, and I see with purpose. This is what I believe is trusting in our Intuition.

“How can I listen to my Angels?”

You always have been, it is recognising how they communicate with you through all of our senses—thoughts or hearing, seeing, feeling and knowing. Trust me when I say, it does take some practice to discern between your ego and your Angel Team by asking and then being patient for the answers to be shown without the inner self-doubt. Once you begin find the difference it can make a difference on your healing journey.

Look forward to sharing about Archangel Vibration in the next Article.

Cindy Smith, AEP


Cindy Smith, founder of Angel Empowerment Practitioner Certification Course™ and co-founder with Dr. Carl Le Roux of the Angel Empowerment Hands on Healing Program.

Cindy assists individuals to understand how easy it is to trust in their own intuition and Divine Guidance, and with Angel Empowerment tools how to own health and wellness by healing and harmonizing every aspect of life and ultimately trusting in self.

With a background in nursing and counseling, a Masters in NLP, Cindy teaches from a wealth of concrete information combined with her intuitive gifts to present a balanced, skilled approach to Angel Empowerment. Cindy’s life purpose and passion is to teach and states, “One of the most powerful experiences for me as an instructor/healer is to witness individuals ‘Move from I can’t too I can.’”

Cindy is in an instructor/author/inspirational speaker/healer and has recorded over 20 Guided Meditations.