Delicious Creamy Butternut Squash Soup Recipe

Delicious Creamy Butternut Squash Soup Recipe

  • 1 butternut squash peeled and chopped into chucks
  • 1 full fat coconut milk (without thickeners like guar gum)
  • 1 chopped sweet onion
  • 1 tsp himalayan salt
  • 1tsp cinnamon (optional)

Sauté onions in butter. Once translucent, add chopped squash and season with salt and optional cinnamon.
After a few minutes add your coconut milk, bring to a boil and then simmer until squash is soft.
Once the squash is soft, blend in a blender or with a hand blender and voila dinner is made!



Gluten Free Pie Crust Recipe

Keto, Gluten-Free Pie Crust



  • 1/2 cup melted grass-fed butter
  • 1 cup coconut flour
  • 1 cup almond flour
  • 1 tsp himalayan salt
  • 1 pasture raised egg


  1. Mix dry ingredients with melted butter.
  2. Add 1 egg and mix into a dough ball.
  3. Spread the dough into a pie pan with your hands.
  4. Pre-bake pie shell before filling in the oven at 375 degrees for 10-15 minutes.
  5. Fill & enjoy! 🙂

Keto Smoothie Recipe

Keto Chocolate Smoothie

Are you embarking on a ketogenic diet journey?! Looking for some low carb, and DELICIOUS snack, treat or meal ideas? Well, here is one to add to your repertoire! This delicious smoothie will satisfy any sweet tooth, and leave you full for hours!

– 1 scoop Chocolate protein powder
– 1 tbsp Cacao Nibs
– 1 Tbsp Organic Peanut Butter or Almond Butter
– 1 cup canned Coconut Milk
– 1 cup ice, or for a hot drink 1/2 cup hot waterBlend with a blender or heat for a hot drink!

Fall Favourite Lunch Ideas!

Fall Time

At Health Essentials, we’re huge fans of eating seasonally! With fall approaching, we’re looking forward to eating all of the west coast autumn foods! Here are some ideas!

Snack: Rice Cakes or Apples with Nut Butter


‘Tis the season of local apples! 🙂 A really easy and nutritious snack idea is sliced apples & nut butter.


You can sub out the apples or add some variety by spreading some nut butter on healthy organic rice cakes as well!

Here are some of our favourite ingredient options:


Almond Butter:



Almonds, regarded as the “King of Nuts” for their amazing nutritional profile, are full of protein, healthy fats & minerals such as iron, manganese, magnesium & vitamin B2.

Our favourite is Nuts To You Organic Almond Butter! This amazing almond butter is made with organic almonds that are grown in California and processed in Ontario, Canada.  It has no harmful additives, and is gluten, dairy & GMO free! 🙂 It’s easy to spread and is SO delicious!



Rice Cakes:



Plum M Good Rice Cakes are our favourite variety of organic rice cakes! They’re made fresh to order in Richmond British Columbia. They are super crunchy & full of whole grain goodness :).



Meal: Hot Soups in a Thermos!

bone broth


Bone broth doesn’t necessarily have a season as it is something that we definitely consume all year… But, it tastes best when the weather turns damp and cold.  It is such a versatile & nourishing food.

A great way to have bone broth in the fall is as a base for a root vegetable & meat stew.  It’s also great blended with squash to make a creamy comforting fall soup!


Pre-Made Bone Broth:

Maybe you don’t have a slow cooker, or the time to let homemade bone broth summer… If you’d rather, you can buy pre-made bone broths that are packed full of the same amazing nutrients and are already done for you!

beef boned


A great pre-made option is BC made Boned Broth! Boned makes their broth with pasture raised, hormone and anti-biotic free bones, and have chicken or beef available. The beef variety has an amazing protein content and is simmered with tons of herbs and vegetables to enhance the flavour profile. It is SO delicious!




Yogurt Parfait



A simple & nutritious treat that you can pack quickly in the morning and mix up whichever way you like, is a yogurt parfait! You can mix in granola, berries, chia seeds, or healthy nuts.

When made with organic and quality sourced ingredients this delicious treat is full of nutrition! Below are a few of our favourites.




Yogurt has a fantastic nutritional profile and is especially nutritious when made with organic and/or grass-fed dairy! Yogurt is a great source of healthy fats, calcium, vitamin D & probiotic cultures. Being sure to choose a yogurt that is sourced locally from animals that are grazing on pasture will ensure that it is the most nutritious option.
We have a few favourites when it comes to grass-fed yogurt.

wb yogurt


McClintock’s Farm that is located in the Comox Valley, makes an AMAZING Water Buffalo Yogurt. Water buffalo milk tastes a bit sweeter, despite a low sugar content, and it also has 58% higher levels of calcium & 40% more protein than cow’s milk.  We have found that its well digested by most people, too.. even those who have a slight dairy sensitivity!





If you’d prefer a more traditional dairy option that comes from cow’s milk, that’s okay too! We love Tree Island Greek Yogurt! It is super rich and creamy, has a high protein content & comes from healthy, local grass-fed cows :).





Chia Seeds:



Organic chia seeds are full of healthy fats & fibre!

Organic Traditions Dark Chia Seeds are organically grown in Mexico, and are non-GMO & gluten free!








Granola King, one of the best granola’s!  It’s made on the mainland in North Vancouver, B.C. :). It has an amazing hazelnut flavour, and is sweetened with honey. It is made with organic rolled oats, sunflowers seeds, dried fruit and other wholesome ingredients!







We hope that these fall favourite suggestions are helpful for you! We love learning about new ideas, so let us know if you have any easy & quick autumn themed recipes to share :)! 

Keto-Friendly Jello

Keto Jello


  • 1/4 cup Bulletproof Collagelatin
  • 3 scoops Vega Electrolyte Hydrator
  • 3 & 1/4 cups water


1) In a mug mix 1/4 cup of water with gelatin until a solid “puck” forms.
2) In a sauce pan heat 3 cups of water.
3) Add gelatin puck and stir until dissolved.
4) Add electrolyte hydrator.
5) Pour into a glass container while hot & leave to set until firm  in the fridge. Enjoy!

Pork Crisp Keto Pancake Recipe

Pork Crisp Keto Pancake Recipe

We’re always on the lookout for new ways to incorporate awesome nutrient dense and traditional foods into our meals! This awesome recipe by one of our teammates, Denby, has helped us do just that! We are so excited about it.  These babies are gluten-free, dairy-free, keto-friendly, paleo-friendly and made with great ingredients that you can feel awesome about consuming!



  • 1 bag plain Louis Pasture pork crisps
  • 2 large Terra Nossa eggs
  • 1/2 tsp ground Harmonic Arts cinnamon
  • 5-10 drops Better stevia Liquid
  • 1/4 cup coconut milk
  • fat of choice for frying


1. Grind the pork crisps in a blender or coffee grinder &, set aside.
2. In a medium-sized bowl, whisk the eggs, stevia and coconut milk then add the ground pork crisps and cinnamon.
Mix well and set aside for 5 mins to thicken.
3. Heat your fat of choice in a pan over medium heat. pour the batter on the pan and cook each side for 1-2 mins.
4. Serve warm with melted butter & enjoy!

Do you have any awesome low-carb, healthy recipes to share? Let us know, we love new ideas! 🙂 

Healthy School Lunch Ideas!

healthy lunch ideas

We know how important it is to have options when it comes to lunches…. Here are more, easy & nutritious back to school lunch ideas! 🙂

Snack: Meat Sticks


A great snack to pack for your kids, is a healthy meat stick! Grass-fed, or pastured meat is a fantastic source of protein, and is packed full of important nutrients!

Our favourite meat sticks are Island Bison’s Caveman Sticks.  These delicious pre-packaged meat sticks are perfect to take on the go.  Made with local, grass-fed/finished water buffalo meat these delicious sticks have 20% added liver and heart hidden in them.  They’re extremely tasty and SO nutrient dense! Water buffalo meat is full of protein, iron, vitamin B12 and lots of healthy fats.  The disguised organ meats enhance the nutrient content of these sticks, increasing iron and vitamin B12 content, and providing more fat soluble vitamins such as vitamin A & D.


Lunch: Tuna Salad or Wrap!

tuna avocado

Mixing tuna up with some mayo & avocado is one of the easiest meals to make, and is FULL of nutrients.  It’s also incredibly versatile.  It can be packed to be spread on rice cakes, crackers, inside a wrap, or simply enjoyed on its own!

Here are a few of our ingredient choices:


raincoast tuna


Tuna, when sourced from a clean, ethical and wild source, is full of protein, and healthy omega-3 fats. It’s also delicious! 🙂

Raincoast tuna is one of the highest quality canned tuna options. Their albacore tuna is sourced from wild fish, caught in the Pacific Northwest of Canada!




primal kitchen mayo


Mayonnaise, when made with HEALTHY oils is an extremely nutrient dense and delicious addition to any meal! 🙂

Our favourite healthy mayo is Primal Kitchen’s Paleo Mayo! Made with avocado oil, and cage free eggs, this mayo is full of healthy fats! It also doesn’t have any added sugar, so you can feel great about adding this to your own, or your child’s lunch!





Paleo Wraps:



Paleo wraps are an awesome alternative to sugar & gluten filled bread or wrap options!  They’re made with 100% coconut derived ingredients, coconut meat, coconut water and virgin coconut oil, that’s it!  An excellent source of healthy fats, these strong & easy to use wraps are great for packing in lunches!





Treat: Bulletproof Mousse Recipe

No great lunch is ever complete without a treat 😉 . We’re huge fans of healthy, sugar-free treats… Who doesn’t love a bit of healthy sweetness?!  Check out this awesome Bulletproof Recipe for Chocolate Truffle Pudding.  Your kids will love it, and you’ll love the nutrient value.

It’s made with healthy, sugar-free & nutritious ingredients and can be made quickly and easily the night before and packed in the morning.  This treat is full of healthy fats to help with feeling full and is sweet enough to satisfy the sugar cravings! Click on the picture below for the full recipe by Dave Asprey! 🙂

bp choc pudding
















We hope that these lunch ideas are helpful for you when deciding what to pack for your day or for your childrens’ day! 🙂 Do you have any healthy & easy lunch ideas to share? Let us know! We’re all about easy, nutritious food that can be packed to take on our busy days… We LOVE suggestions! 

Back to School Lunch Ideas!

back to school lunch ideas

Back to school can be tough!  But, lunch packing doesn’t have to be! 🙂  You can pack something nutritious that your family will love in just minutes with these healthy lunch ideas!


Screen Shot 2016-08-25 at 6.16.10 PM

A perfect, satiating snack for school lunches is trail mix.  Trail mix is SO versatile, especially when it’s homemade! You can add whatever you want, and really monitor the ingredients.

Here are a few of our favourite trail mix components:


wf mixed nuts



Nuts and seeds can be a really great source of healthy fats, protein, vitamins & minerals! They’re also delicious, and easy to snack on! Our favourite nut mix is Wilderness Family Mixed Nuts, containing almonds, cashews & walnuts.  All varieties are sprouted, raw & organic.  Sprouting nuts helps to increase their nutrient bioavailability as well as enhance overall digestibility!



Dried Fruit:



Dried fruit mixed can be combined with nuts to create a delicious trail mix, or enjoyed on their own! Our favourite dried fruit mix is Level Ground Exotic Mix.  It is a mix of golden berries, coconut chips & dragon fruit, providing just enough sweetness, and loads of healthy fats to help keep the sugar rush under control… their teachers will thank you for that! 😉

Lunch: Cheese & crackers are one of our go-to packable lunch meals.

This easy lunch idea can be made into an extremely well-rounded meal for your kids or yourself, and is a breeze for you to throw together before your busy work day!  You can’t go wrong with this one! It is all about sourcing for this one though, so we’ve put together a list of our favourites & why!


Cheese is delicious… and it is also an amazing source of healthy fats, vitamins such as Vitamin B12, Vitamin K2, & Vitamin A, and minerals such as calcium, zinc & selenium! Certain types of cheese, generally the raw varieties, also contain healthy probiotics that support gut health!



One of our very fav cheeses is Golden Ears Havarti. This artisan cheese is one that we prize both for its superb quality and its smooth taste.  Golden Ears Havarti has a rich cheese flavour (that isn’t so strong that kids can’t handle it), and it is made from 100% grassfed dairy.  It’s also very local to us, coming from Maple Ridge, B.C.






Another amazing option, is L’Ancetre Cheddar Cheese. L’Ancetre is made ins Quebec and sourced from seasonally pastured cows! It is a raw cheese, meaning that it hasn’t been pasteurized, so it has all of the great gut health benefits in tact, and it is also naturally lactose-free.





One of our favourite crackers are Mary’s Organic Crackers!

They’re super crunchy, gluten free & are full of nutritious ingredients! Mary’s Crackers are made with organic brown rice, quinoa, sesame seeds & flax seeds, making them a great source of fibre, healthy omega-3 fats, & essential minerals.  They’re also NUT FREE, which makes them great for packing in school lunches!



kitchen table crackers

Another favourite cracker choice, that is PERFECT for anyone with general grain sensitivities, or who prefers a lower carb option is the Kitchen Table Crackers.  They’re made from cheese and milk cultures and contain zero carbohydrates! No need to worry about nuts or gluten :).  They’re also super crunchy, delicious, filling and promote sustained energy all day, with no sugar crashes.





Grassfed meat, particulary meat sourced from grazing herbivores, is a fantastic source of so many essential nutrients.  Aside from being an excellent source of protein, red meats also contain high amounts of vitamin b 12, iron, omega 3 fats, & healthy saturated fats! As with anything, it’s all about the sourcing… making sure that the meat you’re consuming, comes from healthy animals will ensure that it is a healthy food option!

Our favourite meat for a cheese and cracker platter is the Island Bison Garlic Coil. The Garlic Coil is full of flavour, and is a definite crowd favourite! Island Bison is a farm right on the Island, and they have Bison, Water Buffalo, Beef & Heritage Pork.  They pasture their animals year round & have exceptionally sound ethical, environmental, and traditional farming practices.  The meat that is produced from these well-kept, happy animals is of the highest quality – you can taste, and feel the difference when you eat it!

Fermented Pickles:

Who doesn’t love pickles? Pickles are the best when paired with a healthy cheese & cracker platter.  Finding pickles that are fermented will ensure that they have all of the fantastic probiotic benefits that they’re meant to!




Bubbies Fermented Pickles are our very favourite option.  These pickles are super crunchy (which is majorly important), they’re fermented, and they contain NO nasty chemicals or additives!! So many reasons to love them :).


Healthy Treat: Gel-O Gummies! 🙂

Another fantastic lunch idea is the ever-versatile collagen-rich gel-o or gel-o gummies! Made from grass-fed gelatin, they’re super satiating, packed full of healthy nutrients & are definitely a well received “treat” by kids of all ages!  Click on the picture link below to see the full recipe & a how-to video for these amazing gummies!


We hope these super easy, healthy lunch ideas provide a little help in deciding what to pack for your child’s school lunches this week! Stay tuned for more healthy lunch ideas throughout September!
Please share any ideas you have… we love quick & nutritious food that we can take on the go 🙂 .  


How to make Electrolyte Hydrator Gummies!

Electrolyte Hydrator Gummies Recipe


Electrolyte Hydrator gel-o gummies are a PERFECT treat for anyone, anytime of day.

… even kids LOVE them. They are an easy way to add collagen into your own diet, or the diet of your potentially picky young ones!  Rich in collagen, these treats are great for your hair, skin, joints & nails. They’re an ideal snack and a great alternative to sugary filled candy or jel-o.

Not only do these snacks taste AMAZING, but they’re also made from extremely nutritious ingredients that will leave you feeling energized & satiated, while helping to silence your inner sweet tooth – guilt free!


Step One: Choosing your ingredients.
This recipe doesn’t require many ingredients, but it is important to choose each of them wisely!

Here is our list of recommended brands & sources:

The gelatin that gives these gummies their firm, gel-like texture is made up of collagen protein… it’s the same protein that “glues” and makes up our joints, skin, hair, nails and gut lining! The animal from which the gelatin comes from determines the quality of the gelatin itself!
We chose Bulletproof Upgraded Collagelatin, because it is sourced from grass-fed cows who lead happy & healthy lives, so you can feel better consuming it – emotionally, and physically!

Electrolytes are vital for proper hydration & are important for many functions in the body.
We chose Vega’s Sport Electrolyte Hydrator because it contains clean ingredients, and is packed full of other refuelling aids that are important for athletic recovery & also make you feel amazing. This powder also tastes delicious, and is sweetened naturally with stevia.

Lemon is amazing for keeping our digestive systems healthy, helping cleanse our filtering organs & keeping our bodies alkaline!
For this recipe, we used Lakewood’s Organic Lemon Juice because it is cold pressed – so important vital nutrients are still intact, it’s organically sourced & it is unsweetened. Note: You could also squeeze your own organic lemon juice for this recipe if you have lemons available!

Raw, organic & unpasteurized honey is full of live enzymes & nutrients. It is naturally sweet and has antimicrobial properties.
We chose Harmonic Arts Raw Honey, because not only does it meet all of those requirements, it’s also local to us & sourced from wild bees that live a regular, unaltered happy, bee-life!

Step Two: Make sure everything is ready to go & measured.
Since this recipe requires a rapid pace to get all the ingredients mixed in,
it’s helpful to have all of your ingredients measured out before beginning the process!

Step Three: Mix the electrolyte powder with water.
In a container, or a shaker cup, mix the electrolyte powder into 2 cups of water.

Step Four: Add the lemon juice & honey.
Add the lemon juice first, mix it until fully incorporated, and then add in honey if desired.
Some people prefer it to be less sweet, and contain no sugar whatsoever. The Hydrator powder
adds a little bit of sweetness, so if you’d prefer a sugar free version, you can skip the honey!

Step Five: Make a gelatin puck.
In a small cup or container, mix 1/4 cup of water with the gelatin powder and stir quickly until it becomes firm.

Step Six: Add gelatin to mixture.
You can spoon out the puck (should come out all together) and add it into the saucepan.
Stir until it is completely dissolved – there should be no sign of the gelatin anymore!

Step Seven: Pour into molds or tray.
While still hot, pour your mixture into whatever container or tray you’d like. Gummy molds are
fun for kids (of all ages) & make these treats easy to eat, but if you don’t have them, not to worry!
You can pour this mixture into muffin tins or a cake pan.

Step Eight: Leave to set.
Once the mixture has been poured into its container, cover it and stick it into the fridge to set.

Step Nine: Remove & enjoy!
You’ll know that your gummies are ready when they’re firm and no longer a liquid.
You can now remove them from their molds, or cut them into squares or shapes in their pan!

Enjoy :)!


Gel Electrolyte Recipe card

If you have any questions at all about this recipe or
if you have any requests for recipes you can call us (250-590-5524)
email us (, or come by the store
(101-300 Gorge Rd. W, Victoria, B.C.) at any time & we’d be happy to help! 🙂