flax crackers

Easy Flax Crackers

These crackers are so easy, its stupid. I made these for my Halloween cracker and cheese board and they were a HUGE hit. These are also UH-MAZING as a vessel for homemade hummus.


image via Clean, Green, Simple

This recipe (and accompanying photo) is adapted from Clean, Green, Simple.

Easy Flax Crackers

These crackers are so easy, its stupid. Use whatever seasonings you like, salt and pepper, chili, lime and garlic, basil and Parmesan, everything but the bagel.. whatever you’ve got around! The possibilities are only as limited as your imagination; so use it!

Course Appetizer, Snack
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes


  • 2 cups flax seed ground
  • 3/4 cup water
  • 2 tsp seasonings of choice


  1. preheat your oven to 400F and line a cookie sheet with parchment paper or a silicone mat

  2. mix all ingredients together and spread 1/4″ thick onto prepared cookie sheet, using a second piece of parchment paper over the top to smooth everything out

  3. score the dough with a sharp knife into whatever size and shape you prefer, this will make them easier to break when cooked. Just be careful not to cut your mat!

  4. bake for 20-30 minutes until edges are browned but not burnt.. watch them carefully. The crackers on the edges will burn much faster than the ones in the center

Recipe Notes

This recipe (and accompanying photo) is adapted from Clean, Green, Simple.

Kiwi's Kitchen Must-Haves

Kiwi’s Kitchen Must-Haves and Favourite Brands *Updated Feb 2018*

I go grocery shopping at least once a week. Usually to pick up a few miscellaneous things I may have forgotten about in my original trip or to find the perfect addition to a new recipe I want to try.

When shopping, try to stay around the perimeter of the store; that’s where the best good-for-you food is located. Shop local when possible or convenient <3 Support your local farmers!

Here’s a fairly comprehensive guide to what I normally have somewhere around my kitchen….

All opinions are my own. I have not been paid, sponsored or endorsed by any companies or brands for this post! These are just my preferences as of 2018. Some reference links are provided for additional education.

PRODUCEI try to get organic or farm fresh whenever possible- but I grew up on canned veggies, so I don’t discriminate (: Any veggies are better than NO veggies at all!

  • Bananas – snacking and baking. Peel and freeze to add to smoothies!
  • Apples – Pink Ladys are my fave! Along with granny smith, braeburn and gala. Best for snacking and baking
  • Berries – strawberries, blueberries, raspberries and more! Add them to your cereal, yoghurt or salad for extra colour and flavour or freeze them to add to smoothies.
  • Oranges – great for snacking and making dressings
  • Peaches – when in season
  • Onions – red, yellow and sweet – save the ends for vegetable stock
  • Potatoes – ANY AND ALL. I love potatoes.
  • Tomatoes – sauce, salads and more!
  • Carrots – great for roasting, snacking and making soup!
  • Celery
  • Romaine/spinach/kale or salad mix
  • Broccoli – check out this recipe for broccoli tots
  • Cauliflower – riced cauli, anyone? Or Pizza?
  • Sweet + bell peppers – great for adding bulk to stir frys and for snacking on raw
  • Zucchini – I use these mostly for baking
  • Green beans
  • Spaghetti + Butternut squash – and any other seasonal gourds you enjoy
  • Corn on the cob
  • Lemons + limes

lean protein.pnglook for lean meats without added nitrates, nitrites and artificial flavours. I try to buy meat in bulk and freeze it so I always have something ready to work with

  • ChickenI prefer breast and tenderloins the most, but buy what you prefer. I’ll use thighs for pot pie, and I also use my grinder for meatloaves, tacos, pizza crust and burgers; I’ll rarely get wings or bone-in anything.. coz let’s face it. I don’t want to have to deal with that. Cooking a whole chicken is usually cheaper, but more time consuming so it all depends on what you’re willing to do!
  • Turkey breast
  • Ground beef the lower the fat content the better. I try to get what’s on sale and sometimes I’ll splurge on higher priced grass-fed beef
  • Other beef cuts – I’ll get a roast to mix things up a bit every once in a while for stews or steak, but I usually have ground beef more readily available
  • Pork
  • BACONalways when its on sale
  • Pepperoni – for pizzas and pizza bowls
  • Shrimp + other fish/seafood – especially salmon, cod and scallops; when on sale
  • Natural peanut butter – no added sugar!
  • ^Beans + Legumes – black beans, red, beans, chickpeas, lentils and more! buy dry in the bulk section of your grocers or opt for canned
  • ^Nuts – all varieties
  • Soy/Tofu based products or other meat substitute – I don’t usually have meat substitutes stocked, but I like to experiment with them every now and then

eggs dairy.png

  • Greek yoghurt – I used to buy the individual containers, but now I pick up a couple of large vanilla containers and add some mix-ins to create my own flavours
  • Whole milk – Ryan uses this the most, but I bake with it, too
  • Almond milk – used for baking and as liquid smoothie base
  • CHEESE – I always have a huge assortment of cheese. For me, the more the better. I prefer to shred my own (anti-caking agents are often added to pre-shredded cheese, even when it’s natural)
  • Cream cheeseflavoured, whipped… it’s all good; but always full fat – gluten free pancakes are a great way to use up extra cream cheese!
  • Unsalted butter – never margarine. NEVER. Choose cows over chemicals
  • Eggs – I aim for cage-free, but always buy what you can afford
  • Coffee creamer – I am a coffee fiend. I always have at least three different flavours in my fridge. Yes, yes, some have artificial colours and flavours in them…  sue me!
  • Mayonnaise – full fat all the time

Grains + Pasta.pngfreeze bread and bagels and defrost them as them as needed. I can’t go through bread very quickly so this makes sure that it stays fresh longer!


  • Beans – refried beans, black beans and chickpeas, especially
  • Tuna
  • Coconut milk – for vegan recipes or substituting heavy cream
  • Tomatoes – for big batch sauces or a quick fix
  • Pumpkinbecause you know your girl is basic
  • Veggies – just in case
  • Tomatoes + chilis – like Rotel

Snacks.pngWhen I’m not making my own treats, sometimes a packaged snack hits the spot. Be sure to read those ingredients!

  • Jerky – Krave black-cherry bbq is my fave!
  • Smartfood popcorn – tried and true favourite
  • Kettle brand potato chips – local (Salem, OR) and delicious
  • Triscuitsbest with cheese!
  • Wheat Thinsmore cheese, please!
  • Pretzels – what… you don’t like cheese? I use these in lieu of breadcrumbs sometimes, too.

baking MISC.png

  • Oil – for cooking and baking, EVOO, coconut, avocado.. Whatever you prefer; just stay away from hydrogenated and partially-hydrogenated oils!
  • ^Spices – stock up, you’re going to need them.. The more the better!
  • ^Flours – whole wheat, white whole wheat, almond, coconut and oat flours, depending on the recipe
  • ^Baking soda
  • ^Baking powder
  • ^Cocoa powder
  • ^Cinnamon
  • ^Sugars – light/dark brown, coconut sugar and sometimes white granulated sugar. I NEVER use artificial sweeteners when I’m baking
  • ^Chia seeds
  • ^Flax seeds
  • Hemp seeds
  • ^Chocolate chips
  • Salsa – taco night is always better with salsa
  • Honey
  • Mustard – I make a bomb honey mustard sauce. I named it Stoopid Sauce coz its stoopid good
  • Maple Syrup – real, natural maple syrup; no sugar-free substitutes in this house
  • Marie’s salad dressingsrecently obsessed
  • Sour cream or plain greek yoghurt
  • Assorted jams/jelly/preserves – watch for fake or added sugar
  • Minced garlic – the refrigerated kind in a jar. I can never go through fresh garlic fast enough

I’m working on getting some additional brand/personal equipment information, too…. come back soon!

Items marked with “^” indicates an item I usually buy from the bulk section of most markets. Check your local market for availability!


DIY Vegetable Stock

My life has changed completely when it comes to soup stock. I’ve made a few batches of this now, most recently included a Chinook salmon head from when I won a free salmon from Cascade Organic, LLC here in Portland! They’ve been bringing people locally sourced, common sense food for over a decade. Cascade Organic is proud to work with local family fisherman and Native Americans to provide the freshest seafood available!

So, GET WEIRD. Gather up some veggies and let’s get cooking! Read More


Refried Black Beans from scratch

I’ve been obsessed with buying bulk dried goods. Flour, rice, pasta, oatmeal and BEANS.


No, not this kind of Bean.

This recipe has lots of hands off time, so all you have to do is soak, drain, season, simmer, and smash and you’ll have the tastiest and easiest refried black beans that don’t taste like the inside of a tin can. Win/win wouldn’t you say?

Refried Black Beans from Scratch

This recipe has lots of hands off time, so all you have to do is soak, drain, season, simmer, and smash and you’ll have the tastiest and easiest refried black beans that don’t taste like the inside of a tin can. Win/win wouldn’t you say?

Course Appetizer, Side Dish
Cuisine Mexican
Prep Time 5 minutes
Cook Time 1 hour 30 minutes
soaking time (if using dried beans) 12 hours
Total Time 1 hour 35 minutes


  • 1 lb dried black beans soaked overnight in water
  • 3 cloves of garlic minced
  • 1 yellow onion diced
  • cumin, salt/pepper to taste
  • 1 Tbsp butter or coconut oil to refry!


  1. After soaking your dry beans over night (or opening your can), drain, rinse and transfer to a medium sized pot covered in 2inches of water.

  2. Add the garlic, onion and seasoning and bring to a simmer. Allow to simmer on low heat until the water has reduced and created a thick sauce; about 90 minutes-2 hours.

  3. Heat up butter in a cast iron pan pour in the bean. Smash the up with the back of a spoon, fork, potato masher OR an immersion blender if you like it super smooth, OR leave a little but of texture. Its up to you!

Recipe Notes

You can top it with cheese and serve as a side with Mexican Style brown ricecarnitas, tacos, or anything else that suits your fancy. These are super easy and they practically cook themselves! Give it a try and let me know how you like them!


pickled peppers

Quick Pickled Jalapenos

Just in time for TACO TUESDAY! Only about 30 minutes from prep to jar and you’ll have some UH-MAZING jalapenos for your tacos, nachos or anything else you want to use them for!

I’ve been all about trying to make my own canned items; jam, mayo, pickles.. so when I came across this quick pickling method, I knew I had to share it.

Only a few easy ingredients that you probably already have in your pantry and you’ll be on your way to spicy deliciousness!!

Quick Pickled Jalepenos

I've been all about trying to make my own canned items; jam, mayo, pickles.. so when I came across this quick pickling method, I knew I had to share it.

Only a few easy ingredients that you probably already have in your pantry and you'll be on your way to spicy deliciousness!!

Course Side Dish, Snack
Cuisine Mexican
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • 8-10 jalapeno peppers thinly sliced
  • 1 cup white vinegar
  • 1 cup water
  • 2 cloves of garlic smashed
  • 1-3 Tbsp white sugar the less sugar, the spicier they’ll be
  • 1 Tbsp salt


  1. Combine the vinegar, water, garlic, sugar, and salt in a medium sauce pan and bring to a boil. Add the jalapeno slices, stir and remove from heat.

  2. Allow it to sit at least 8 minutes before transferring to a jar. This can be stored in your fridge for up to two months! But first…. let it cool off for an hour or so.


chicken crust

Protein Packed Pizza! – Buffalo Style

Chicken crust pizza? HECK YEAH. Low-carb, gluten free.. all that jazz and MORE. I’ve got a magical, secret ingredient I’ve used for this recipe… you won’t want to miss it!

You can use pre-ground chicken breast for this recipe if you want, but I wanted to play with my grinding attachment on my KitchenAid. IT WAS SO MUCH FUN.

before the mix

Use what you’ve got available OR tailor it to your needs. Why not use ground turkey? A mix of chicken and beef? I don’t know… whatever you want!

Read More


A CALL TO ACTION! Kiwi Needs Your Help

Hey guys, Karen/Kiwi here!

If you follow me on instagram, (@kiwithetattooedlady) you’ll know the story of me losing my job at the beginning of this summer. It’s been a stressful several weeks, and though I have started my new position at Eat Fit Go here in Portland, I have very limited hours available until the retail locations actually open on August 28th. (I average 3hrs per week.. though I am also starting up a contract position with Instacart in the meantime for some extra cash.)

Here are the real facts. After exhausting my savings on necessities; rent, food, car payments, dog food, etc., I’ve fallen behind on others.

I’ve pooled together some resources to start up a fundraising campaign selling t-shirts in order to try and play catch up, while also spreading the word about my blog! If I’ve learned anything about a small business start up, its not being afraid to ask for help.

So here I am, at my most vulnerable; still afraid and still asking for help. CLICK HERE to see how.


I originally made this shirt to use as shameless self promotion during a competitive run that I didn’t end up getting to compete in due to injury, so now I’ve re-designed them to have 2 different cuts and 3 awesome colours! We have 16 sold as of right now and I need a total of 24 to be ordered before they are guaranteed to print. We’re so close!

I’ve been SO LUCKY to have as many people purchase t-shirts and donate additional funds already.. I can’t even begin to say thank you to those who have contributed and continue to support me either by buying a tshirt, or listening to me rant about my neighbours stealing my parking spot. HA.

So if you love what I do, or just love ME and the idea of #mindfultreating, please consider buying a shirt to show the world your love for me and help me get back on my feet.

Here’s how you can help!