We are passionate about lifestyle wellness educating with yoga, strength training, conditioning, nutrition and a positive perspective.

Check our website to learn more of what we offer at
Recent Tweets @Laura_Swim
Posts tagged "dairy free"

These cookies are so tasty! And the best part, easy and quick to put together.


  • 1 cup almond flour
  • 2 tablespoons ground flax (optional but I like it for added fibre)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon baking soda 
  • 1/2 cup of peanut butter (I use crunchy peanut butter for added texture)
  • 1/4 cup maple syrup
  • 2 tablespoons of coconut butter 
  • 1 teaspoon vanilla extract


  1. In a mixing bowl combine the dry ingredients
  2. In a small pot heat the coconut oil until liquid, then mix in the peanut butter, maple syrup and vanilla 
  3. Blend wet and dry ingredients together until well combined
  4. Scoop 1 tablespoon onto baking tray
  5. Bake at 350 degrees for 6-12 minutes until golden around the edges
  6. Cool & Enjoy!


This is a delicious recipe for Cinnamon Rolls! 

When I made these I used maple syrup as the sweetener and an egg substitute can be used for a vegan friendly bun! (2 TBSP of ground flax seeds mixed with 6 TBSP of water should do the trick). 

Chia seeds are a good source of omega-3 fatty acids, dietary fibre and protein. They also contain calcium and magnesium! Chia seeds become a gel like consistency. This is an easy recipe that you can put together and enjoy for breakfast with a piece of fruit or as a snack! 

  • 2 1/2 cups almond milk 
  • 3 tbsp maple syrup 
  • 1/2 cup chia seeds
  • 1/2 cup dried cranberry’s 
  • 1/2 cup slivered almonds
  • 1 tbsp ground flax seed
  • Cinnamon (optional) 

In a large jar, combine the almond milk and maple syrup. Close the jar and shake to combine. Add the chia seeds, dried cranberry’s, slivered almonds, ground flax and cinnamon to the jar, close and shake well. 

Refrigerate until thick, (at least 4 hours) shaking or stirring occasionally. Makes 4 servings. Enjoy! 



1 cup quinoa
2 1/2 cups water, divided
8 cups kale, stems removed, cut into ribbons
1/2 cup pumpkin seeds
1/2 cup dried cranberries 


1/4 cup almond butter
1/4 cup apple cider
1/2 fresh lemon, juice of
1/2 salt to taste


1 Place quinoa and 1.5 cups of water into a medium pot. Bring to a boil, reduce heat, and then simmer for 15 minutes. Remove from heat for five minutes, then fluff with a fork. Let cool.
2 Place kale and 1 cup water in a large pot and steam for two minutes. Drain well.
3 Place cooked quinoa into kale pot. Add seeds and berries. Mix well to combine.
4 Mix all dressing ingredients together in a bowl and add to pot.
5 Combine well. Serve warm immediately or chill and serve.

This Banana Roll is delicious and was a big hit with Thomas, my 2 year old nephew, this morning! 

  • 2 tbsp almond butter
  • 1/2 tbsp maple syrup 
  • 1 tbsp wheat-free oats (I use Bob’s Red Mill) 
  • 1/2 tbsp ground flaxseed 
  • 1/2 tbsp chia seeds 
  • 1 tbsp hemp hearts 
  • 1/4 tsp cinnamon 
  • 1 peeled banana

In a small bowl, mix together almond butter and maple syrup until smooth. 

On a plate or in a shallow bowl, mix together dry ingredients. 

Completely coat the banana with the almond butter and maple syrup, then roll the coated banana in the oat mixture. Slice and enjoy! 

A friend has been bugging me for months to share this recipe, and after not making it for a while it has finally resurfaced. This recipe is super easy to make and delicious! 


  • 2 cups of raw cashews
  • 1-2 garlic cloves 
  • Fresh lemon juice (1/2 to a full lemon) 
  • 3-5 pieces of green onion 
  • Sea salt
  • Water

Add all ingredients to a blender and mix with water to desired consistency. Adjust ingredients to your taste preferences. 

I like to make this a little thicker as a dip for veggies. It is also delicious as a creamy salad dressing with more water or Extra Virgin Olive Oil. 


This year I tested out my Avocado Pesto Dip at Holiday Parties and it was a big hit!  I was introduced to pesto after spending Thanksgiving 2007 with a dear friend in Cinque Terre, Italy.  Pesto sauce originated close to this region in Genoa, Italy, so we knew we were getting the real deal.  It was there that I fell in love with combination of fresh basil, olive oil and pine nuts. 

 All you need are the ingredients listed and a food processor. 


  • 1 clove of garlic
  • Pinch of salt
  • 1 cup of pine nuts
  • 2 small handfuls of fresh Basil
  • ½ lemon
  • 1 tbsp extra virgin olive oil
  • 1 ripe avocado 

First the garlic and salt go into the processor to be finely chopped.  Add pine nuts until they are processed into small pieces.  Next add the basil until it is fully combined with the pine nuts.  Squeeze the juice from ½ a lemon into the processor with 1 tablespoon of extra virgin olive oil and mix well.  Add the avocado and process until all ingredients are smooth together, and serve! 

This dip is great served with vegetables and crackers.  Enjoy J