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

potato coins

Perfect Oven Baked Potato Coins


JordanShrinks did this 30 day potato diet cleanse a while ago and she has me thinking about nothing BUT potatoes.

You can check out her video on what the potato cleanse is and how she did it!

While I’ll never do any kind of diet cleanse or what have you, she did seem to get the perfect, tasty potatoes every time. I guess if that’s most of what you’re eating morning, noon, and night you’ll get really good at preparing them, right?

Wash, slice, roast and devour. Its really that easy. If you’re thinking, “BUT WHITE POTATOES ARE BAD” Lemmie show you this:

Just eat your damn veggies, ok?

Perfect Potato Coins

You can cut these anywhere from 1/8″-1/2″ thick depending on how you like them, so play around with thickness and cooking time to find what you like best. Thicker potatoes = longer cooking time. Duh 😉

Course Appetizer, Side Dish, Snack
Cuisine American
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes


  • potatoes; DUH
  • seasonings of choice I end up always using garlic powder, paprika, salt, pepper and thyme
  • drizzle of oil if that's your thing... I don't normally us any.


  1. preheat oven to 425F

  2. wash and cut up your potatoes into coins no thicker than 1/2″ thick, toss them in a sealed bag with seasonings and shake em up! The moisture from washing them makes the seasonings stick instead of using oil 😉

  3. place them in a single layer on a baking sheet with parchment or silicone mat and bake for 30-35 minutes until golden and crispy

oven fried perfection

Oven Fried Chicken – Gluten Free!

OOOOOH BOY! Do I have a surprise for you.

I, like most people, love the crunch of fried chicken. I’m always looking for healthier ways to make my favourite foods and I think I’ve found the answer to this one.

Brown rice cereal.

rice cereal

YUP. That’s right. While these aren’t a particularly tasty breakfast cereal on their own, crumble them up with some seasoning, slap it on some chicken and you will be in HEAVEN


Gluten Free Oven-Fried Chicken

By using a healthier alternative to breadcrumbs and deep-fried oils, you can feel free to indulge in a second helping of this oven-fried chicken that uses brown rice cereal for its big time CRUNCH.

Course Appetizer, Main Course, Snack
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes


  • ~1 lb chicken breast
  • 1 cup crispy brown rice cereal
  • 1 Tbsp seasonings of choice I used TJ's 21 Seasoning Salute and Spice and Tea Exchange cheese seasoning
  • 1 Tbsp ranch dressing (or a beaten egg) this is for the crumbs to stick to!


  1. preheat oven to 375F and prepare a baking sheet by lining it with parchment and placing a wire rack on top, then spray the rack with non-stick spray. PRO TIP: Lifting it up off of the parchment, helps the air circulate and make the underside crispier

  2. pulverize the brown rice cereal and seasoning together in a food processor or crush it up in a ziplock bag

  3. pat your chicken dry with a paper towel before coating in ranch or beaten egg and then press the chicken into the rice cereal crumbs. REALLY press the crumb mixture into the chicken to make sure it sticks well!

  4. Once the chicken is well-coated, place on the prepared baking sheet and bake in preheated oven for 35 minutes or until internal temperature reads 165F. You can flip it halfway through if you’d like to see if it’ll crunch up the underside a little better, but it turned out awesome without doing it!

  5. Serve with a side of your choice or cut it up and toss it in a salad!

Recipe Notes

I used one big chicken boob, probably ~1lb. You can cut it into chunks to make nuggets or coat the whole thing instead!


Oven Baked Tilapia with Lemon Dill Sauce

I made tilapia for the very first time and it was AMAZING! I’ve always been hesitant to try fish new fish, usually because I’m a scaredy pants. There. I said it. The depth of my fish cooking knowledge doesn’t stem much further than canned tuna.

HOWEVER. I decided to throw caution to the wind and try it anyway! Fish is a great source of omega3 fatty acids; which our bodies can’t make, so we need to make up for it in our diets. Omega3s are the good type of fats and may help lower the risk of heart disease, depression, dementia, and arthritis.

What are you waiting for? Branch out and try something new!


Oven Baked Tilapia with Lemon Dill Sauce

Easy, fresh and flavourful! Get your fill of some healthy omegas and cook up some fresh fish tonight for dinner! This recipe would do well with any type of mild-flavoured white fish.

Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes


  • 2-3 tilapia fillets
  • 2 lemons one cut into slices; the juiced for sauce
  • seasonings I used salt, pepper, chili powder, cayenne pepper, garlic powder and thyme
  • vegetables of choice

Lemon Dill Sauce

  • 1/2 cup mayonnaise
  • 1/2 cup plain Greek yoghurt
  • juice of 1/2 a lemon
  • 1 tsp dried dill
  • 1/2 tsp powdered garlic
  • 1/4 tsp pepper


  1. Preheat the oven to 425F. Prep the sauce by mixing together all of the ingredients and keep it in the fridge while the tilapia cooks

  2. If you’re cooking up carrots like I did, cook them up in the oven before putting anything else in.. they take longer! Otherwise, season up your tilapia however you please, cover with lemon slices, place it and the cut up veggies into a 13×9 pan and bake for 10-15 minutes until it flakes with a fork.

  3. Plate it up with the veggies and top with the yoghurt dill sauce and devour!


Super Thick Chocolate Maca Protein Smoothie

I’m all about Maca powder recently. You can add it to anything from yoghurt to smoothies and even coffee! Its got so many great health benefits, too.

Its an adaptogen, a natural product that increases the body’s resistance to physical and mental stressors. If you haven’t tried it yet, pick some up in your local grocery store in the health food section or on Amazon to give it a whirl!

Maca is used for stamina, endurance and hormonal balance and is a natural energizer.

Chocolate Maca Protein Smoothie

MACA is adaptogen; a natural product that increases the body’s resistance to physical and mental stressors. It's used for stamina, endurance and hormonal balance and is a natural energizer. By adding frozen fruit it gives any smoothie the perfect, icy texture with the added benefits of their antioxidants and vitamins. Definitely better than just plain ol’ ice.

Course Drinks, Main Course, Snack
Prep Time 5 minutes


  • 1 cup almond milk (or other milk/liquid of choice)
  • 1 scoop chocolate protein powder of choice
  • 1 tsp maca powder
  • ~1.5 cup frozen fruit or ice if you hate your life


  1. Blend all ingredients in a food processor or blender until smooth. Depending on which fruits (or how much) you use and your personal preference, you may need more almond milk to thin it out. This baby is SUPER THICK.

Recipe Notes

that's what she said