Tag Archives: recipe


 ‘Tis the return of the Franken-Peppers and I hope you are as excited about these guys as I am!

You can add in/take out whatever you desire. It’s a versatile recipe, with an oh-so-fun concept! 


Click here for printer friendly version


  • 1 cup quinoa (soaked)
  • 4 peppers (choose whatever colour)
  • ½ onion
  • 1 clove garlic
  • 2 tsp parsley flakes
  • 1 tsp sea salt
  • 1 tsp basil
  • 1 tsp oregano
  • 1 tsp paprika
  • ½ tsp rosemary
  • Pepper to taste
  • Swiss cheese for ‘Face Art’
  • Seaweed for ‘Face Art’ (Don’t cringe at the thought of seaweed. It’s a nutritional power-house and can be very versatile… Stay tuned for a post about that!)
  • Feta cheese (optional)


  • Soak quinoa in a bowl of water for at least two hours (makes it digestible! Find out more here)
  • Preheat over to 350.
  • Strain quinoa, then cook according to quinoa directions
  • Meanwhile, chop onion and garlic
  • Chop the “heads” off the peppers and reserve. Carefully empty out the
  • Get creative with your Face Art shapes! Happy “carving”.
  • Once quinoa is cooked, mix everything (but the pepper tops and Face
    Art!) together in one bowl. Adding cheese is optional (but oh so delicious!)
  • Distribute mixture into each pepper
  • Place stuffed peppers on a baking sheet, and bake for 20 mins .
  • Only add your Face Art after cooking the peppers- Or else you get a
    melted little face 🙁


You may not necessarily eat the whole pepper at one sitting- but these are great for lunch leftovers! 

Wishing you a wonderous mid-October, filled with many pumpkin flavoured delights (and shapes)!

See you in the kitchen, 

Krista B


Summer is the best time for Mexican Fiestas. Heck, any time of year is GREAT for the deliciousness that is avocados, tomatoes and cilantro!

One particular dish that has been a hit at our place is Salsamole, which as it’s name suggests is a mixture of Salsa & Guacamole!Salsamole-Recipe-Food Savvy

*recipe adapted from the Sarah Street Hot Cookbook. See Below!

In case you need some proof of the deliciousness that is Salsamole, here are some pics of some fine people enjoyin’ this at a recent BBQ we had. Overall consensus- a thumbs up dish!

Salsamole Recipe

Shout out to all these lovely Salsamole Models!

Sarah Street Hot [Sauce]

Now for those of you who live in the HRM area, you are able to add the secret ingredient that gives the salsamole it’s kick: Sarah Street Hot. When you buy a bottle, you get an awesome Cookbook with inspirations and ideas of how to put it to use!

Where:  Alderney Landing Farmers’ Market, the first Saturday of every month: 8am-1pm


Check our the Facebook Page (delivery in Canada available!)

Hot Sauce creator extraordinaire- Krista D; The FREE Cookbook you get when you buy a bottle; Sarah Street Hot

Hot Sauce creator extraordinaire- Krista D; The FREE Cookbook you get when you buy a bottle; Sarah Street Hot

My lovely friend Krista D is the creator of the Hot Sauce.

Here is the world’s shortest interview with her about her creation:

Why/When did you start making the hot sauce? 

I started making hot sauce as Christmas presents 10 years ago, the first year of which was in Toronto. It was a Christmas/ See-Ya-Later present as I left for Nova Scotia in January.

The tradition continued- it was a nice way to give a little something to a lot of people.

Then I went to school in the valley and Christa F and Jesse [her friends and now co-creators] made the sauce that Christmas, on my behalf. Around the same time everyone kept saying that they loved it so much they couldn’t wait for Christmas, and that we should sell it. And now we do. And I had to come up with new Christmas presents 😉

What is your favourite way to eat it? 

I love it right on haddock, onto the oven, for fish tacos. Secondary, also I guess a sure thing with beef, as on burgers or meat balls or in chilli.

I have to agree with Krista D, I love it with my burgers!

Nutrition Down Low

When picking up your ingredients for Salsamole, do the best you can to source local, organic produce (say no to pesticides and GMOs!) .

Be sure that when you are choosing your sundried tomatoes, you choose one where the ingredients are only tomatoes! There are A LOT of brands out there that load sundried tomatoes with nasty oils and preservatives, but if you look, you can find ones that are just tomatoes (and perhaps some sea salt).

Have a great week and see ya in the kitchen!



Hot ‘n’ Steamy Cold Kale Salad + Visit to TapRoot Farms

TapRoot Farms has an open door policy.

If you are ever in the area, you are more than welcome to pull up to their farm/house, knock on the door, say hello, have some water/tea/discussions, and walk around the farm.

Patricia & Josh are the owners, and their commitment to giving Nova Scotians organic, nutrient-dense veggies is admirable.

I went up earlier this week for a farm tour and learned a lot about the farm that has been feeding me veggie-wise for the past few years.

A brief description of the pics:

  • Tomatoes about to go crazy!
  • Compost piles- it’s a science!
  • Farm Fresh Families enjoyin’ the tour!
  • Flax (Patricia has a lot of plans for these- seeds, oil & linen shirts!)
  • Zucchini! (said with an Italian accent. Just because)
  • Happy Hens
  • My fave- RABBITS
  • Patricia giving us the scoop
  • Kale!!! Which leads me to the next point….

Today’s recipe comes from Patricia, as a response to one CSA Member (Community Shared Agriculture- find more info here) who told Patricia he has not yet embraced kale.

I whipped some up when I got home, and I must say- it’s delish! And simple. And that’s how we roll here at Food Savvy.

Hot ‘n’ Steamy Cold Kale Salad

(I know this is a bit of an oxymoron- the salad itself is cold, you will just be getting up close and personal with the Kale!- it’s the secret to making it awesome) 


  • 1 head Kale
  • 2 tbsp olive oil
  • 1 tbsp honey
  • 1 tsp lemon juice
  • sea salt and pepper to taste
  • whatever else you may want to throw in!


*The first step is Patricia’s secret to makin’ kale yummy*  

  • In a large bowl, rip kale from stem and MASSAGE with your hands. Really work the kale! This will soften it up and give it a great texture to eat raw.
  • Add olive oil, and continue to massage (yes your hand will get oily, but that’s ok, you’ll get over it)
  • Add remaining ingredients and stir
  • Enjoy! 


Nutrition Down-Low

Kale is chock full of calcium, vitamin A, vitamin C & vitamin K. You’ll also be getting minerals such as copper, potassium, iron, maganese and phosphorous[1].

Be happy knowing that this raw kale salad is full of antioxidants!

On top of that, when your kale is from an organic source, such is the case when you vote with your dollar and buy from TapRoot Farms, you are receiving allllll the goodness of a nutrient-rich, organic soil, which does good for body, mind and soul! 

And as a shameless plug, check out my Meal Prep Boxes which have TapRoot produce in them every week, delivered to your door 😉 

And don’t forget, send me your questions for Q & A Thursday! 

Until next week, wishing you all the love & nutrition in the world, 

Krista B

[1] http://www.webmd.com/food-recipes/features/the-truth-about-kale


The Healthiest (and most delicious) Broccoli Salad

Before you look at this recipe, you need to know my nutrition philosophy that healthy fats (from dairy, meat, coconut oil, etc) are imperative to include in your diet.

You’re probably sitting there thinking “This girl is off her rocker!” but I’m telling you, you’ve been lied to about avoiding these things.

Your body needs (healthy) fat. The kind of fat we need to stay away from at all costs is transfat. These are the man-made fats that are bodies don’t recognize and are not able to breakdown. They are the ones that clog arteries and cause heart disease. They are found in processed food. Ie: stay clear of processed food!

Repeat this out loud:

So with that, I give you a nourishing broccoli salad from my former classmate Lydia from Divine Health from the Inside Out (go check out her website! She is my go-to-girl for so many recipes and so much more!) .

It’s loaded with sour cream and cheese (sorry my non-dairy eating friends :S).

Healthy Broccoli Salad1

Broccoli Salad

Healthy Broccoli Salad


  • 2 heads of broccoli
  • ½ red onion
  • ½ cup “real” cheddar cheese (when I say “real” i mean raw, full-fat cheese)
  • 8 pieces of bacon (from pasture-raised pig!)


  • 1 cup sour cream
  • 1 tbsp lemon juice
  • 3 tbsp olive oil
  • 2 tbsp raw apple cider vinegar
  • 2 cloves garlic


Cook bacon as desired let cool, crumble, add to large

Meanwhile, cut broccoli into small pieces; thinly slice onion &
place all in bowl.

Grate cheese and add to bowl, mix all.

In a separate bowl, mix the dressing ingredients.

Pour over Salad and Voilà! Enjoy 🙂

Recipe adapted from Dive Health From the Inside Out

Nutrition Down-Low

For more reading on how fats are an imperative/nourishing component of the diet, check out these links:

Kris Kresser: Know Your Fats

Concerned about cholesterol? Get the truth from Chris Masterjohn

Not convinced about full-fat dairy still? Check this site out

Hope you are all having a wonderful summer and that you are nourishing your body with delicious (and healthy!) foods!

See you in the kitchen.


Beans & Basil

These two foods are in abundance in my neck of the woods and make a great light side dish.

I bought my basil plant from Seablooms at the Halifax Seaport Farmer’s Market and am pretty sure it survived me transplanting it into my garden.

Beans With Basil Vinaigrette


  • 1 lb of beans
    (Green, yellow, etc)
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 2 tsp Dijon mustard
  • ½ cup fresh basil
  • ½ tsp Sea salt
    & pepper

NOTE: the original recipe has 2tbsp of Red Wine Vinegar. But due to a very picky (though adorable) husband, I omitted it from this version.


  • Bring a pot of
    water to a boil
  • Add beans and cook
    for 3-4 mins
  • Prepare a bowl of
    ice cold water
  • Drain beans and
    submerge in ice water for a few minutes
  • In a food processor
    (or you can do it all by hand) chop/mix garlic, basil, olive oil & Dijon mustard
    until smooth
  • Add salt &
    pepper and mix
  • Place beans and vinaigrette
    in bowl, mix & enjoy!

Nutrition Down-low

It is oh-so-important to pair you veggies with a healthy fat (olive oil, butter, lard, bacon fat, etc). Yes- lard and bacon fat- just make sure they are coming from pasture-raised animals.

Anyway, the reason for this is because veggies are full of fat-soluble vitamins (Vitamins A, D, E & K)- meaning, your body will not absorb these nutrients unless it is combined with a fat! So do it. And enjoy. And don’t worry, fat doesn’t make you fat.

See you in the kitchen (or perhaps garden?)