7 ingredient bread 🍞

I’m really excited about this post! With it comes a couple of firsts; my first loaf of bread and my first feature post! Today I’m featuring my friend Marjan Hansell. The other day she sent me a photo of a gorgeous loaf of bread with no caption, I assumed she got the photo from the internet or bought the bread from a bakery. It wasn’t until later that she said “mmm my bread is so good” and I was wait you made that!?! Send me the recipe immediately! So I couldn’t make this post without sending her a huge shout out for the inspiration of the day! See below the photo of Marjan’s bread.

She sent me the recipe which you can find here : The Minimalist Baker

I made it today and let me tell you it is a great feeling to see something come out of the oven that looks like you purchased from a bakery. It was SO easy, I know you are all capable of creating this and the best part? 7 ingredients. This is what you’ll need:

  • 1.5 cups warm water
  • 3 cups flour (I used whole wheat because that’s all I had) 🌾
  • 1/2 tbsp salt
  • 3/4 tbsp yeast
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup craisins (original recipe says raisins but nah)
  • 1/4 cup raw almonds

That’s it! One thing to note thought is that there is a couple “resting” periods which you will need to plan ahead for. Maybe make the dough and let sit while you go get groceries or run other errands.

Combine the first 4 ingredients together.

IMG_0255Cover and chill in the fridge for 2 hours.It should have raised a bit over the 2 hours.  When it comes out kneed it a few times and put the remaining ingredients on top. Kneed them into the bread, trying to keep the majority of them contained within the dough. If they surface no biggie, but the ones on the outside could burn, if that happens just brush them off after it’s cooked.

IMG_0261IMG_0262When you are ready to bake, make a few slashes on the top.IMG_0264Bake at 450* for 30 mins until golden brown. I love how mine and Marjan’s look so different but still good. I used whole wheat flour because it’s all I had so mine is a bit darker. I personally think hers is much prettier!!IMG_0265

IMG_0267Once your bread is cooked remove from the oven and allow to cool. Once cooled, slice and enjoy! So delicious to enjoy while warm with butter and honey.

I will definitely make this again and was thinking of putting my own spin on it and doing a savoury version with cheese and jalapeño? I’m expecting to hit a huge nut and seed jackpot once I get to the centre of this loaf.

Sweet & Sour Pineapple Stirfry 🍍

For the sauce I blended a chunk of fresh pineapple with my emmersion blender, 1 tbsp apple cider vinegar, 2 tbsp tamari. You could use canned pineapple instead and use the juice of that.


Into wok at high heat add chopped pineapple (the canned if you used it). After 1 min add cashews.


After another min add in green onion, jalapeño, garlic, fresh ginger.

IMG_0252After everything gets toasty, add in a bunch of snap peas cut lengthwise.

IMG_0253 Pour in the sauce and let it come to a light boil. Your choice of rice or noodles, I made rice.Top the rice with the sauce and veg and garnish with a variety of sprouts. Squeeze a lime over everything and dig in!

Yum!! Can add chicken or other meat or leave it veg!

Almond flour waffles

In a bowl mix:

  • 1 1/2 cups almond flour
  • 2 eggs whisked
  • 1/2 almond flour
  • 1 tbsp arrowroot powder
  • 1 tbsp raw honey
  • 1 tsp vanilla
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1/2 tsp cinnamon






How delish do these look? Well they taste even better. I love finding recipes that are a healthy version of a classic favourite that doesn’t seem like a sacrifice.

Burger Buns

So this is a great recipe for anyone trying to avoid grains or just wanting to test out an easy new recipe that allows them to make every part of their meal! Super quick. Recipe found on pg 296 of Paleo Takeout.

In food processor blend all ingredients:

  • 3/4 cup tapioca starch
  • 1/2 almond flour
  • 1/4 cup hazelnut flour (I just use more almond flour)
  • 1 tsp baking soda
  • 1 tsp cream of tartar
  • 1/4 tsp salt
  • 2 tbsp apple cider  vinegar
  • 1 tbsp fat of choice
  • 2 eggs beaten

Once all ingredients are pulsed into an even mixture, spoon it into rounds on a parchment paper covered baking sheet. Makes 8. They will rise, so thin circles will do.


Bake 14 minutes at 375.


We make Thankgiving burgers with turkey patties, cranberry sauce, mayo, avocado, red onion, white cheddar, spinach, tomato, and yam fries. So. Good.




Creamy broccoli chicken pasta

Yum this was a delicious comfort food dinner that made a huge pot of pasta that will last me a few days of leftovers! 

For the Alfredo sauce you will need:

  • 3tbsp butter
  • 1 shallot 
  • 6 cloves garlic
  • 2 cups heavy cream
  • 1/4 tsp nutmeg 
  • Salt/pepper

Melt butter. Add shallot and garlic, saute until soft. Add the cream, salt, pepper and nutmeg. Keep on low heat to gently simmer while you prepare the rest of the dish – about 20 minutes total. 

Cook a chicken breast, slice into strips and set aside.


Add about 10 sliced cremini mushrooms to the simmering sauce. 


Cook pasta or choice. I used a rice and veg pasta. You can use whatever you want, regular, rice, zucchini or squash noodles. Depends on what you’re feeling. I wanted the true pasta comfort feel. Add to the sauce once cooked.


Add the chicken and about 2 cups of broccoli.


Mix in a cup of finely grated asiago or Parmesan. Stir until melty. 


Enjoy! 🍴


Emma Fillipoff

So I’ve been contemplating branching out on the blog for quite some time now. As anyone who follows will gather food is a passion of mine. Turns out I have a few others as well, one of which is true crime.  I’ve always been passionate about true crime for as long as I can remember and this led me through my educational path – Criminology and Legal Assistant diplomas.

More recently the general scope of true crime has really focused in on the mystery and phenomenon surrounding missing persons. It absolutely mystifies me that someone can vanish and potentially never be found. Long story short this has brought me here to this moment.

After listening to 6+ hours of podcasts, interviews, and footage on this case I want to dedicate this post to Emma Fillipoff as today marks exactly 4 years since her disappearance.

Image result for emma fillipoff

Almost all of the information I have gathered is publicly available, so what I am writing is potentially just repeating what others before me have put out there but I still think it’s important to spread awareness.

So from what I have been able to gather Emma grew up in Perth Ontario and moved to Campbell River, B.C on Vancouver Island (which is where I was born and raised) where she worked as a chef at the Royal Coachman. This is a local pub, nothing fancy, but I know that she met some friends here, some even that I know. Now I myself was never personally friends with Emma so all of my information is second-hand.

I believe after Campbell River she went back to Perth for a short period of time before moving to Victoria, B.C on Vancouver Island. She went without a job or a place to stay hoping to figure it out when she arrived.

Now I have some conflicting information that I’ve been told by a friend but that I’ve never seen on any of the podcasts, interviews, timelines, or documentaries – that she had a fairly serious boyfriend in Campbell River that she lived with and this lasted throughout her move to Victoria. I heard this from a very close source who personally knew her so I am confused why if it was a serious relationship it is not mentioned anywhere…? I read that she was only in one relationship for a short period of 3 months. Possibly her family didn’t know about this boyfriend or it was the short one and it was actually less serious than I was under the impression of. I have also read that she told friends about some guy from Campbell River who was “harassing” her and she was quite stressed about it. Now I am not saying these are the same people or are connected this is just what I’ve been told or read but this does seem quite strange to me.

She didn’t have a technical address so she used the help of close friends to receive mail and also to book a storage unit in their name. She eventually also purchased a van to which she moved her belongings into and told her friends of travel plans.

While in Victoria she was living quite a free lifestyle – working seasonally at Red Fish, Blue Fish and living in a variety of places – friends houses, house boats, a women’s shelter, and sometimes even outside in the woods.

Now staff at the women’s shelter say they noticed some very odd behaviour leading up to the disappearance. She was moving furniture out onto the lawn complaining they were being noisy and saying things to her. She was seen on surveillance footage at 7-11 and the YMCA looking very nervous, checking out the window as if looking for someone, complained of someone being after her etc. So there were some clear signs of a decline in mental health. Her family back in Ontario was not aware that she had been staying in a shelter or outside. Her mother made the connection because the name Sandy Merriman was appearing on the call display which she assumed was a friend she was staying with. She later learned Sandy Merriman is the name of a shelter when she called the number back.

Her mother had received a series of distressed phone calls from Emma saying she needs to come home, always followed a few hours later by another call claiming she’s ok and to cancel the plans. After the last call, her mother Shelly decides she is booking a flight regardless of Emma’s wishes that she cancel her plans to come help her move home.

The day she went missing Emma is seen on surveillance footage purchasing prepaid credit card as well as prepaid cell phone, which was odd. Emma did not own a cell phone because she was a free spirit and preferred to communicate through poetic often cryptic email. Emma had caught a cab that day and wanted to go to the airport but upon learning the price of the $60 fare she told the driver she could not afford it. She could however afford it because she had $3,000 in her account and also had the $200 pre-paid credit card in her possession.

She had been seen a few times during that day and all sightings report Emma to be carrying a lot of bags and shuffling around down town Victoria seeming very empty-eyed and not herself.

A friend, Denis Quay, had seen her and was alarmed by her behaviour and appearance on November 28, 2012. He walked with her for a while observing some behaviour that concerned him enough that he eventually made a call to the police to report his friend who was distressed, shoe-less, and almost speechless. The Victoria PD assessed her for 45 minutes and decided that was all they could do. Apparently they asked her if she had eaten, if she had a place to stay, if she was suicidal etc. A lot of people have expressed outrage that the police left her here and did not even offer to drive her anywhere, but in my opinion 45 minutes seems like a good chunk of time. I personally know that Victoria is teeming with transient and homeless population and I doubt they can spend 45 minutes with each of them, I’ve also heard that due to liability reasons officers are not even allowed to offer rides to people. Obviously it is not to say I don’t wish they could offer more but I don’t know that this is their fault.

Emma’s Mother’s flight touches down in Victoria unbeknownst to Emma a mere 3 hours after Emma’s last ever confirmed sighting. She goes to the women’s shelter and learns that Emma didn’t claim her bed that night. From this point on, 4 years ago today, Emma Fillipoff becomes a missing person and is never seen again.

There is much speculation in this case since it is unsolved and there seem to be a few odd happenings after her disappearance. Here are a few:

One big thing in this case that is, in my opinion, undecidedly a huge red flag or a huge coincidence is Julien Huard. This man met Emma in Perth Ontario previous to her move to Victoria. They spent time together and enjoyed each other’s company but Emma broke it off due to the fact she was planning to move and didn’t want to get attached. A few months after she moved to Victoria she is surprised to bump into Julien. He says he didn’t know she was moving to Victoria and it was a huge coincidence, which fair enough it is the capital and a well-known place, but it’s also such a far place to move not knowing that the girl you like is moving there too. In an email to Emma’s father prior to her disappearance, Julien apologized for having “stalked” his daughter. Those were Julien’s own words. A very alarming choice of words, but worth noting that English is not his first language and he claims it was a very big misuse of the word and he meant more along the lines of “courting”. After Emma’s mother is in Victoria looking for Emma, Julien bumps into her at the library where Emma frequented. Although he had met her father in Perth, he had never met her mother, and she was really put off by his recognizing her off of facebook. He joined the search until he became known as a suspect and removed himself from the scene. When I was hearing all this I found it quite suspicious, then I also heard an hour-long interview with him where he explains some of these things a bit more and some of them do seem to be coincidences but it’s really hard to tell. I can see why the family would want him looked into further and police apparently did clear him by a polygraph and no evidence has ever linked him to her disappearance other than a string of odd “coincidences”.

In Vancouver there was a sighting of Emma where someone snapped a photograph and shared it with the RCMP and the family. Her mother and father were 100% convinced it was her. They said the woman resembled Emma more than some of their own photos of Emma. She had been seen journalling in a coffee shop which Emma liked to do. They were able to track down this woman who just happened to have an uncanny and heartbreaking resemblance to Emma. Emma had many different looks and often changed her hair and style.

Then there was “green shirt guy” who is still known by this nickname. A 30 something looking man in Vancouver with a green shirt, dark hair, and distinctive tattoos on his arm was seen ripping down missing persons flyers of Emma and telling staff that Emma was his girlfriend and just did not want to be found. He was very irritated and staff was alarmed. They contacted police who immediately wanted to seek this person and question them but they were never able to. No one has ever identified him. The surveillance video of him is available online. To me it looked as if one leg was shorter or he had a distinctive walk.

Image result for emma fillipoff

Then there was the incident where the prepaid credit card that Emma had purchased the day of her disappearance had been used. It was used in a gas station by a man who purchased cigarettes. He told the police an exact location that he found the card, although the man later contacted Emma’s mother on 3 occasions to say that he was an alcoholic and he could not in fact remember the location he actually found it. I believe this guy was also cleared by polygraph. The pre paid cellphone was never activated therefore never used, and her bank account with $3,000 has never been touched.

Obviously Emma’s state of mind was not great. She had been displaying clear signs of mental illness and there are a few possibilities that have come up to what has happened.


Foul Play -> Someone could have taken advantage of her vulnerable state. I have also heard that not every person who had let her stay on their boat had been located and talked to. I just can’t even think of all the possible locations you can get to on a boat from Victoria, they are infinite. That person wouldn’t even have to return to the harbour. The possibility of Julien being involved or any of the random people like green shirt guy that has not ever been talked to or cleared. In my opinion if she was abducted or met with foul play it is not a random coincidence. I believe it would be someone who knows her mental state is declining and this could be a crime of opportunity. Maybe someone she knew offered her a ride out of the city?

Suicide -> Emma had written a poem which she had written from the point of view of “dead Emma” some people have speculated that this was a suicide note, others have chalked it up to her poetic almost philosophic view. This was also written over a year before her going missing. She was apparently seen giving away some of her personal belongings prior to going missing which could lead some to believe maybe she couldn’t handle the paranoia she was experiencing. We never know what she was thinking or how rational her though process was at that time.

Missing by choice -> I have heard lots of theories on this that she just wanted to get out of civilization. She had spent time living in the woods, eating mostly seeds and nuts, and refused to integrate into the heavily technological world. She might have just ended up skipping town and blending in somewhere with a heavy transient population or possibly right off the grid somewhere? The phone and credit card purchase would definitely lead one to speculate she was planning something. Also being seen with lots of bags on that day. She had also talked of dream of traveling the world. It is far-fetched but what if she made it out of Victoria and then further. Although her passport was found in her van after it was located at a later point, there are other ways around. Canada is a large place she could be somewhere still here if the first 2 don’t apply.

None of these scenarios are great and I’m not sure the likely hood of a positive outcome but it’s always worth talking about.

Now after her disappearance the news has been bombarded with the story that her mother has been charged with trafficking cocaine and possession of banned weapons. She maintains her innocence and said her son was using the basement unknown to her as a stash place. The charges have since been dropped but people are quick to use any opportunity to shift blame. Does this mean she has something to do with her daughter’s disappearance? Personally I doubt it, but some people believe so. I have heard conflicting stories of Emma being at absolute odds with her mother and even going as far as telling friends she hated her, moved to escape her, and that her family was “messed up”.  I have also read stories that she loved her parents. There is always always 2 sides and at this point I can’t really speculate on the family situation. We know her mother has never stopped looking for her and has been the driving force behind the searches. I cannot imagine how this would affect a mother.

At the time of her disappearance Emma had long brown hair, was 26 years old, brown eyes.



Image result for emma fillipoff


If you are interested these are a few of the places I found my information.




Chocolate dream smoothie 

Have you ever thought and wished “why can’t healthy food taste as good as junk food”? Wellllllll it can. Obviously you’re never going to make broccoli taste like chocolate but you can make a healthy version of something chocolate !!!

I just purchase a magic bullet this week. At first I was hesitant because it was more expensive than I was expecting but I went for it and I do NOT regret it!! I’ve been going smoothie crazy and having at least 2 a day haha! I’ve been making delicious green smoothies but this post is all about chocolate.

Start with a frozen banana

Add other frozen fruit of choice. This time I used strawberries.

1 tbsp of hemp seeds.

1/2 an avocado. I really stress that this is an extremely important ingredient regardless if you like avocado or not. It makes the texture and does not add a taste.

1 tbsp of raw cacao. *Remember cacao and cocoa are different ingredients.

Cacao v cocoa powder

“Raw cacao powder is made by cold-pressing unroasted cocoa beans. The process keeps the living enzymes in the cocoa and removes the fat (cacao butter).

Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cocoa bean, reducing the enzyme content and lowering the overall nutritional value.”

cacao v cocoa <- check out this link for more info!

1 medjool date. This adds a delicious sweetness.

Aprx 1 cup unsweetened almond milk – or milk of choice. It is worth noting, however, that dairy is “said” to inhibit the absorption of some of the nutritional benefits found in raw cacao.

SERIOUSLY. This is like ice cream. With nutritional value. Honestly it’s absolutely worth making and the magic bullet blends smoother than any blender I’ve had so I’m very happy with my purchase!!!

Not pictured is the addition of cinnamon and a splash of vanilla. This makes a great replacement for an ice cream craving and is completely dairy and refined sugar free! As well a great idea would be to use chilled coffee as the liquid as well! Which I am definitely going to try.

Healthy Pumpkin Pie & Pie Crust 🎃💛

This year is the first time I will be making a full Thanksgiving dinner myself! I will probably make a follow up post with some other dishes I make for this occasion. Although we are not having Thanksgiving dinner until Monday when Rob gets home from work, I had some free time today and decided to make -> Apple Bacon Butternut Squash Soup <- (an absolute favorite) and this pumpkin pie which is a very first for me. By the looks and smell of it, it will no doubt be amazing.

I found this recipe duo on this blog I just found Elanas Pantry.

Ingredients you will need:
2 cups almond flour (not meal)
1/4 teaspoon sea salt
2 tablespoons coconut oil (room temp)
1 large egg

Pie Filling:
1 cup canned pumpkin puree (not pie filling)
3 large eggs
1/2 cup full fat coconut milk
1/2 cup honey
1 tablespoon cinnamon
1 teaspoon nutmeg
1/8 sea salt


Add the almond flour and salt and pulse in food processor.


Add coconut oil and egg and blend in food processor until the mixture starts to stick together and forms sort of a ball of “dough”.


Press the dough into a pie dish. It says 9 inch and I believe mine was but I wasn’t 100% sure the diameter. It worked out fine. I took my time to press it out to ensure it was even and therefore would cook evenly.


If at this point you just want to use the crust for something else or a different pie recipe you can bake at *350 for 8-12 minutes. If you are using this crust for the pie recipe below skip this step and bake all at once as the last step.


Add the pumpkin puree and the eggs and pulse together in food processor. Then add in coconut milk, honey, cinnamon, nutmeg, and salt and blend well.


Pour the pie filling into the unbaked pie crust. You can then use a fork to press the edges of the pie for appearances if you wish.


Bake the pie and crust in the oven at *350 for 45 minutes.

It smells soooooo good!! Wish I could eat it right now but have to wait 2 days 😦

Once the pie has finished baking allow to cool fully and then refrigerate for 2 hours so it can set.


Pizza Babka 🍕🍞

The blog I got this recipe from I found on Instagram is  My Dessert Diet check it out she has some amazing looking recipes !! #drool hers looks 100 times better than mine but I will perfect this. 

I made my dough, she suggests buying dough from a za shop or bakery if possible. I’m going to hunt some down for my next attempt because my dough wasn’t the best. 

Whatever dough you decide on, split it into two portions roll them each out. These photos are actually from my first attempt, which didn’t go as well as the second but you’ll get the idea from these.

So another mistake I think I made was putting salami on the inside. Next time (third shot) will be only cheese and sauce inside and toppings on exterior. You’ll want to roll them quite thin which is what I learnt. These photos are not as thin as they actually should be.

Roll them up! 

Make a cut in each top, not all the way through. 

Twist the two rolls together and place them in a loaf pan. Leave some overhang of parchment so it’s easy to simply lift out. 

Below are the photos from my second attempt as they’re much more appealing Than the results of the first. I didn’t take step by step photos the second time. 
Bake at 375 for 45 minutes.

Pizza Babka!