Scrumptious Black Bean, Quinoa, and Sweet Potato Burgers

This month our family set the goal to create a food budget for under $550/month for our family of four. To reach our goal, I have had to get pretty creative with bean and lentil dishes, but have had a lot of fun experimenting and creating inexpensive meals, without compromising nutrition. Because I am both celiac and lactose intolerant, the challenge was thickened, but this scrumptious burger recipe was a hit in the household and was extremely inexpensive to make while still high in protein and complex carbs.. Our sweet little goal had not only made an impact on our wallets, but also consuming less meat has made us all feel lighter and we feel extra good about the positive ecological component that a reduced meat diet has on the planet.


  • 1 large sweet potato (halved length wise)
  • 1 tbsp coconut oil (melted)
  • 1.5 cups cooked quinoa
  • 2 cups water
  • 1 can black beans (drained and rinsed well)
  • 1/2 cup organic corn meal
  • 1 tbsp coconut palm sugar
  • 1 tsp achiote seasoning (I like “Spice Merchant” brand)
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 shallot diced thinly
  • s and p to taste


  1. Preheat oven to 400 degrees F. On a cooking sheet, place halved sweet potato flesh side up. Brush with melted coconut oil. Place in oven for about 30 minutes or until flesh become golden, soft, and easy to scrape.
  2. Meanwhile, add water and  1 cup uncooked quinoa to a pot. Bring to boil and cover. Once boil has begun, you can switch to a low simmer until all water is drained and quinoa is cooked. Set aside. (this may make slightly more then required for the recipe, so measure quinoa after cooking)
  3. In large bowl, add drained and rinsed black beans, sweet potato scraped out with skin removed. Mash until sweet potato is soft, but there is still texture to the black beans.
  4. add remaining ingredients, stirring until fully mixed.
  5. Divide mixture into ten balls and flatten into patty on a parchment lined sheet. The patties can be closer together because there won’t be much expansion.
  6. Bake in oven for 15 minutes. Turn patties, and then bake for another 15 minutes.
  7. Enjoy on a bun (or if your like me, then just on its own), topped with avocado, caramelized onion, sauces of choice, etc.


Simple Purple Cabbage Slaw

This super easy slaw was inspired by a lack of groceries and a desire for a delicious side dish for the Black Bean Burgers I have on the menu for dinner tonight. This gorgeous slaw is colourful, healthful, and flavourful and the perfect addition to your summer meals.


  • 1/2 head of purple cabbage (sliced with thinly with mandolin or sharp knife)
  • juice from 1 medium lemon
  • handful of mint leaves thinly sliced
  • handful of cilantro thinly sliced
  • sea salt to taste (I like pink Himalayan Sea Salt)
  •  3 tbsp extra virgin olive oil
  • 1 tbsp honey


  1. In large bowl with lid, add all ingredients.
  2. Shake until honey and olive oil have dispersed among mixture
  3. Serve immediately or refrigerate for a few hours for a more tender slaw.


Tip: If you want to make this salad your main dish, just add a cup of black beans for added protein. You can also add corn, carrots, etc. This dish is so versatile, so experiment and enjoy!

Rainbow Rolls By Suzanne Beinert

My lovely Cousin, Suzanne, is a self proclaimed “Kitchen Witch”. Her meals, always a complete work of art, are packed full of nutrient dense and delicious foods making every morsel set off taste bud fire works, as you nourish your body with each and every bite you take.

These beautiful rolls are healthy, colorful, creative, scrumptious, and good for the soul. This recipe not only packs a phytonutrient punch, but is also packed full of probiotics, iodine rich sea greens, and are raw, vegan, low-fat, and gluten-free!



  • 2 small purple yams
  • 1 small yellow mango
  • 3 sprigs of fresh mint
  • several ribbons of red cabbage
  • slices of lacto-fermented pickles and or garlic
  • micro greens or any green leaves
  • pack of nori seaweed sheets.


  1. Boil and mash yams, let cool.
  2. Meanwhile, Slice the mango, cabbage, pickle and garlic into thin ribbons
  3. Once cooled, spread 1/4 cup mashed purple yams, horizontally onto the lower third of one nori sheet.
  4. layer mango, cabbage and lax-fermented pickles onto mash
  5. Add mint leaves and micro greens above the mash
  6. carefully roll up from the bottom while gently squeezing roll.
  7. Using a sharp knife slice into 2 inch medallions.
  8. Plate and serve or keep in an airtight container and refrigerate.



13023749_10153967175791578_822361714_nRecipe by Suzanne Beinert. Kitchen Witch!

9 Wonderful Benefits of Pediatric Massage

Some of my fondest childhood memories were doing massage and back tickle trains with my parents and siblings. Loving touch in our family was always promoted and gave us all a sense of comfort and closeness growing up. This is definitely what drove my ambitions to become a massage therapist and why I continue to share the wonderful human connection that touch can give.

When my first daughter was born in 2007, her great Ama came to visit. She brought all herkai and Cy Ped massage oils and within minutes of meeting her, began massaging our sweet baby. She taught me about the traditional Indian massage that is commonly practised on babies when they are born. After her visit, I began massaging my daughter every evening, creating a beautiful routine, that still continues today.

Later that same year, I began my training to become a massage therapist. The more I learned about the benefits of massage, the more massage grew into my greatest passion. Being a new mom, I identified most with massage for infants, children, pre natal and post natal health and wanted to develop a specialization in those areas. In the early part of my career, I worked with lots of new moms and their babies, teaching one-on-one classes in the treatment room, as well as group classes at the YMCA and AHS centres around the city. The families I worked with loved the new skill that could help them bond, nurture, and calm their infants. Recently, I was apart of the Pediatric Integrative Medicine Trial at the Stollery Hospital in Edmonton. As part of a team of complementary and alternative medicine practitioners, we were worked with infants and children in oncology, general pediatrics, and cardiology.

Doing massage on my children and clients, as well as teaching parents about massage on their children truly enriches me, as I see positive outcomes in both the short and long term treatment of our most precious beings.

Benefits of Pediatric Massage:

  •  Naturally rewarding way for both you and your children to relieve stress.
  • Effective treatment to offer relief of discomfort from constipation, colic, and gas by helping aid digestion.
  •  Improves the infants or child’s delicate immune system by decreasing the body’s levels of cortisol, a stress hormone that takes a toll on immune functioning.
  •  Causes the release of oxytocin, which is a nurturing hormone to reduce anxiety and helps infants and children relax.
  • Better sleep quality and easier time falling asleep
  • Helps to increase circulation, increase alertness and enhance nervous system, neurological and intellectual development.
  • Massage improves communication, by increasing confidence and sensitivity to their cues.
  • Parents who massage their infant are able to build a greater bond, as it gives them time to interact and connect on a deeper level then regular day‐to‐day contact provides. (Massage time is when my daughter talks fully about her thoughts and feelings vs the one word conversations that typically take place over the dinner table).
  • I also feel massage is very important for teaching babies and children what positive, nurturing touch feels like, so they can then differentiate between that and negative touch.

For more information on Pediatric Massage or to book an appointment please email me at

or check out my events  page for upcoming classes.