Wheat-free Peanut Butter/Seed Butter Cookies

Yield: 26 big cookies, or 40 smaller ones.
Bake time: 350 degrees for 9-12  minutes (depending on if you like a squishy or crispy cookie, I like them squishy.

I made this batch with smaller cookies and coconut sugar, they were crispier than the ones with maple syrup. Choose your poison accordingly!

I live with cookie monsters, so this is the recipe doubled (yield as above) and with options, because I’m not a big rule follower. Which SOMETIMES ends in cookies I have to suffer through.

1 1/3 cups Rolled Oats (I used quick oats!)
2 tsp baking soda
1 cup all-natural (sugar-free) peanut butter
1 cup of tahini (or two cups peanut butter total)
4 large free-range eggs
3 tsps (or two glugs) vanilla

A few dashes of cinnamon
Sprinkle of salt

1 cup coconut sugar or 1/2 cup maple syrup (*I like mine less sweet, more as coffee dippers or toddler snacks,  if you like sweet, add more! If you’re adding chocolate chips, you should be fine)

Optional: 1 cup of chocolate Chips

Mix oats and baking soda in separate bowl.
Mix together all other ingredients, then fold in dry ingredients. Fold in your chocolate chips if you’re using them.

Scoop 2 inch balls roughly 2 inches a part onto baking sheet. Flatten with fork.

Place in oven for 9-12 minutes. They will look undercooked, let them sit on the baking sheet for a few minutes before transferring to cooling rack or face hole.

*I made this batch below with bigger cookies and maple syrup, they were fluffier and less sweet.  Toddler still approved.*



Roasted Veggie and Chickpea Salad (or “Buddha Bowl”)


After a lovely  week in Roberts Creek, BC (on the Sunshine Coast), enjoying almost every meal at The Gumboot Cafe or The Gumboot Restaurant, I got home and had a hankering for more delicious colourful food.

Serves: 4-6
Time: 30-40 mins

1 Large Sweet Potato or yam (I used the purple skinned Japanese Sweet Potato)
3 Beets
3-4 Carrots
Some diced sweet onion
1 can of chickpeas (rinsed and patted dry)

1 cup of sprouted rice of your choice.

Greens of your choice – I use a blend of organic greens made by PC.

2 tsp  cumin
2 tsp Chilli Powder
1 tsp Oregano
2 tsp Italian Seasoning
2 tsp Garlic Powder
Salt & Pepper as you like

There are a lot of awesome dressings you can make from Tahini, lemon juice and ginger which you can look up.  I did not feel like making more dishes for myself, so I used PC’s Lemon Garlic Vinaigrette, and it added a fresh taste to the warm spices.



Chop and wash veggies, pat dry, toss with a high heat oil such as coconut oil or grapeseed oil. Sprinkle and toss in half of the spices.

*You have the option  to add the chickpeas as well and roast these mixed in with the veggies. In that case combine rinsed and somewhat dry chickpeas and combine all spices.*

Spread mixture out onto two baking sheets and roast in oven at 400 degrees for 30-40 minutes depending on the size of your veggies.

If you want to do the chickpeas separately for lack of space on the baking sheets – cook chickpeas in a healthy oil of your choice and add the other half of the spices. Cook on medium-low  heat for about 15-20 minutes.

While this is going – cook your rice! I added a couple of teaspoons of chicken bouillon to the water for extra flavour.

Combine all of the cooked ingredients into a nice big bowl – toss together – serve topped with fresh salad greens and a drizzle of dressing of your choice.  I like to have a bit of added crunch, so I served mine with, of course, PC’s tasty chickpea tortilla chips! (gluten/wheat free).

Trauma-Informed Yoga


Chair Yoga

So, there’s this non-profit that I’ve been acting as the part-time Director of Communications for for the past two years called Yoga Outreach – although, as a new mom, have recently adapted my role to contract work (as I type this my ankles are literally being bitten by an 11 month old boy who somewhat resembles a shrunken me).

As a yoga instructor, and someone who as experienced trauma (as so many people have), I’ve always been passionate about ensuring my classes don’t exclude anyone, particularly based on their financial situation, mental health challenges, or past trauma. For example, you won’t catch me sneaking up behind you, touching you, telling you what to do or how to interpret what you might be feeling, or generally showing off, and Yoga Outreach classes do just that, but much more.

They partner with social service facilities across the Lower Mainland, such as jails, addictions recovery centres, transition houses, youth centres, psychiatric programs, hospitals – you name it, and provide (and train) trauma-informed volunteer yoga instructors to provide weekly classes for their participants. All participants generally have one thing in common, a big factor in what led them to the facility they are currently accessing – histories of trauma.

These yoga classes help participants learn to feel safe within their bodies again; by connecting with their breath and being offered a lot of choices, they get an hour of safe relaxation, and learn tools to call on day-to-day in order to self-regulate when triggers arise.

I believe that the benefits of yoga – mind/body connection and feeling safe within your own body, should be accessible to every single person. Accessibility has to do with several factors, including location, cost, language, clothing (this may sound shocking, but you actually do not need to wear Lululemon clothes to practice yoga, any comfortable clothing will do!)

Here’s to offering yoga classes that are trauma-informed so that all people can access the healing benefits of yoga in a non-judgemental, safe, environment.

Pictured: me demonstrating a chair yoga class, like Yoga Outreach provides for Paul’s Club for people faced with early onset dementia. Chairs can be used in almost any class for added stability.

Dosha Balancing Dahl Recipe


When I took my yoga teacher training in 2011, part of the training focused on Ayurveda. I was fascinated by the teaching of Doshas – learning about what happens when your dosha is out of balance, and how you can adapt your diet, pranayama, and asana practice (if applicable) to get yourself back into a balanced state, and in my case, less pitta!

I’ll spare you my feeble breakdown of what a Dosha is, and give you a quick snipit from Wikipedia. Also, if you want to take a quiz to find out your dosha (do it, it’s fun), you can try this one (not sponsored) and if you’re curious about what foods to eat or avoid, this website has some great info at quick glance, but you can do your own searching too.

“Doshas are the forces that create the physical body, they determine our conditions of growth and aging, health and disease. Typically, one of the three doshas predominates and determines your constitution or mind-body type. By understanding our individual habits, emotional responses, and body type, we can adapt our yoga practice accordingly. The same goes for Ayurveda treatments focused on alleviating any doshic excesses (illness) via powerful herbs and/or via the improvement of general lifestyle practices such as pranayama, meditation and yoga postures.”

Something will indicate when you have an excess of a dosha, as it throws your system off balance. For example, with excess vata, there can be mental, nervous and digestive disorders, including low energy and weakening of all body tissues. With excess pitta, there is toxic blood that gives rise to inflammation and infection. With excess kapha, there is an increase in mucus, overweight, edema, lung diseases, amongst other. The key to managing all doshas is taking care of vata, as it is the origin of the other two.[9]”

This recipe, served over basmati rice, is balancing for all doshas, but, particularly for Pitta balance.

Any who, one of my pet peeves is looking at a recipe online and having to scroll for what feels like FOREVER to get the goods. So here goes…


For more flavour: cook the spices in a healthy oil with the onions, garlic, and ginger – then combine well to the cooked lentils & veggies before you serve, top with cilantro.


If you’re short on time, or simply don’t want to use an extra pan, saute the ingredients in part two, then add the rest of the ingredients to the same pot and cook on medium heat uncovered for 20 minutes (adding extra water if necessary to achieve the consistency you like).

You can serve alone (this is very high in fiber – so, you’ve been warned) or, better yet, serve over basmati rice with garlic naan.

Serves 4-6
Prep time: 10 minutes
Cook time: 20 minutes

*My 11 month old highly approves of this recipe by the way.*


1 cup red lentils
3 cups chicken broth
1/2 lemon juiced
1 cup chopped sweet potato
1 cup chopped zucchini

– add ingredients to pot – cook on medium heat uncovered for 20 minutes

3 tbsp avocado oil or coconut oil
1 sweet onion diced
4 local garlic cloves
1 tbsp diced ginger
1 tbsp yellow curry powder
1 tsp cumin or cumin seeds
1 tsp paprika
1 tsp cardamon
1 cinnamon stick
1 tbsp tumeric
salt & pepper
1 cup chopped cilantro

– saute ingredients for 10 minutes – remove cinnamon stick, combine with finished lentils and veggies.

FUN FACT – 100 grams of lentils (roughly 1 serving of the lentils in this recipe) contains the following:

  • 9.02 g of protein
  • 0.3 g of fat
  • 20.13 g of carbohydrates
  • 7.9 g of fiber
  • 1.8 g of sugar

That same 100 g serving provides the following proportion of your daily intake:

  • 45 percent of folate
  • 36 percent of iron
  • 70 percent of manganese
  • 28 percent of phosphorus
  • 58 percent of thiamin
  • 14 percent of potassium
  • 127 percent of vitamin B6

Lentils are also a source of riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese, and selenium.


Sara Bylo