detox christmas juice

Liver Loving Christmas Juice

detox christmas juice

Christmas has descended on The Vitality Kitchen, we’ve trimmed our tree and decked our halls; and with this season comes HEAPS of over indulgence that can weigh us down or even make us sick.

On The Vitality Kitchen blog, I shared a delicious detoxifying and seasonal juice featuring a winter food star, pomegranate. This juice isn’t to be missed, because pomegranate season is quickly reaching its end.


Salad Love | Broccoli Chickpea

salad love by Bianca Osbourne

I want to thank you for continuing to join me here on The Vitality Guide for Women; I know that you have lots of options, so thanks:)

If you’ve been following for a while, then you know that I love salad; in fact, my company The Vitality Kitchen is lover of all things salad! I believe salads shouldn’t be an afterthought, as they have the power to truly change your health, a belief that is carried through to my personal life as well.

But salads that are just leaves on a plate with store bought dressing leave much to be desired. At work, in The Vitality Kitchen, we take salads to the next level with healthy fats, high quality protein, grains, nuts, seeds and vegetables. You will rarely find a salad that is just lettuce.

You see, the reason why most salads fail to please is because they lack the key components of protein and fat; because protein and fat are what keep us full and satisfied, while complex carbohydrates are what give us energy. And if you are among the fat phobic- build a bridge and GET OVER IT! Fat- the right fat- is necessary for vitality. And research proves that fat is not the reason for the obesity, diabetes, thyroid and cardiovascular problems the world is facing, it’s sugar.

Before I get to the recipe I want to share with you my favourite ingredients to add to salads and the ratio for the perfect dressing.

    • For Healthy Fats
      Coconut (oil for sautéing and yogurt for dressing)
    • Almonds
    • Walnuts
    • Hemp Seeds
    • Chia Seed
    • Salmon
    • Cashews
    • Pistachios
    • Olive oil
    • Walnut Oil
    • Avocado Oil

**soak nuts and seeds overnight to make them easier to digest and also to make it easier on your blender.


  • Quinoa
  • Hemp Seeds
  • Chia Seed
  • Meat like chicken, beef, fish…look for grass fed beef and free range chicken and fish from the Atlantic.
  • Kale
  • Edamame
  • Beans, like chickpea, black, red and white navy beans

**Most of these ingredients are available for purchase at all popular grocery stores; and if you can’t find them there try an organic market.

I’ve spoken here before on how I am endeavouring to achieve more balance as I grow my business, and salad is one of the ways I’m doing this.

What? You ask…hear me out.

Salad like this chickpea broccoli salad is the kind of fare that can be made well in advance without losing its je ne sais quoi; therefore, this salad is there, ready and waiting for me when time is poor (which is often), tasting just as good as it did the moment I made it.

This week on The Vitality Kitchen menu we even have a salad inspired by this broccoli chickpea creation; you should check it out on Instagram, we are going to be sharing the photo this salad remixed this afternoon! Actually, we share deliciously healthy food inspiration on the daily.

Without further ado, Broccoli Chickpea Salad.

1 head broccoli florets
1 cup cooked chickpeas or 1 2/3 can of chickpeas
1 tbsp unpasteurized honey
2 tbsp Dijon honey
2 tbsp olive oil
1 tsp salt
½ tsp pepper
Parmesan cheese, to garnish (optional)

Heat the olive oil in a sauté pan on medium heat, once hot, add the chickpea; cook for 3 minutes, stirring occasionally.

Add the honey and cook an additional 2 minutes, stirring, until the honey is bubbling; add the broccoli, Dijon, salt and pepper. Stir and cook for 2 minutes to heat through.

Remove from heat, grate parmesan cheese over to garnish and serve either hot or cold. Store in the refrigerator for up to 3 days.

The Vitality Kitchen Edmonton Farmer’s Market Summer Salad

edmonton farmer's market

Saturday marked my first ever appearance at a farmer’s market EVER! It was fantastic, we sold out of everything.

But life isn’t without it’s challenges. It rained, all day; which made for less than stellar market attendance. Initially I was disappointed, but after some careful reflection, I realized that had the farmer’s market been popping like it usually is, I would have sold out of product by 11 am.

I learned  a few lessons this past weekend; here are my top two take-aways…

  • Bring layers. I didn’t think I would need winter socks, but in the deluge that was Saturday, an extra pair of socks would have been most welcome.
  • Make more than you think. Honestly, I was sort of lost in regards to how much product to prepare for the market and I was lucky that the weather was less than stellar, because I simply didn’t make enough. I also learned that beverages outperform salads; I mean, who can resist a green juice or a smoothie?!

But I digress completely.

Because I am so grateful that people chose to brave the elements and visit me at the farmer’s market, I wanted to share the recipe for the SOLD OUT green pea, strawberry and cucumber salad with mint lemon dressing.

Thank you to all that came out, I very VERY much appreciated. I will be back at the City Farmer’s Market in downtown Edmonton on August 9th!

Green Pea, Strawberry and Cucumber Salad with Lemon Mint Dressing

1 cup green pea (mixture of peas and pods), blanched
¾ cup strawberry, halved
1 long English cucumber, shaved with a peeler

½ cup mint, chopped
½ cup lemon juice
¾ cup olive oil
2 tbsp Dijon mustard
1 tsp honey
Salt and pepper to taste

In a bowl whisk together the mint, lemon juice, olive oil, Dijon, salt and pepper until completely emulsified.

Toss the strawberries, green peas and cucumber with dressing and serve immediately.

Summer Heat Relief with Raw Food

raw food

It’s summer in Edmonton and she’s still sweatin’ hard- like too hot for clothes hot; but I know that in 5 months time when we are in a deep freeze I will long for these days, so I’m keeping my kvetching to a minimum.

This morning I woke up at the crack of dawn to extol the virtues of raw food on Breakfast Television Edmonton, because when it’s hot out cooking is the last thing on my mind- and I’m sure it’s the last thing you want to do too.

I covered all the basics of raw food basics, because despite what you may think, raw food isn’t just rabbit food that lacks flavour and depth- oh no! Raw food is dynamic, flavourful and healthy when done right.

It’s important to note that eating raw food comes with some housekeeping rules. Because raw food generally is a plant based way of eating, it’s important that you meet your protein requirements, so foods like hemp seeds, chia seeds and nuts are an essential part of a raw diet; and FYI fruits and vegetables do bear a little bit of protein, so if you consume a wide variety of fruits and vegetables, in addition to seeds and nuts, then you’re good!

The idea behind raw food is that eating cooked food means that we are eating nutritionally inferior food than if it was raw; because the heat of cooking kills off vitamins and nutrients. I will, however, refute some of that logic, because foods like tomatoes are best eaten cooked, when the lycopene can be released and absorbed by the body; but alas, there are sacrifices to be made.

What is Raw Food?
Well, to be considered raw food nothing can be heated above 118F, so food can still be warm but not piping hot; so raw foodies must become SUPER familiar with blending, dehydrating and food processing. So, yes, raw food can be simple, but in a great many ways it requires more work from you- but at least you aren’t heating up the house.

Pregnant? Consider Cooking Your Food
It’s also of utmost importance that food is washed thoroughly because no heat is being applied and tasked with killing some foodborne pathogens; washing food and being sure that cross contamination hasn’t occurred is key. This is also why I don’t suggest pregnant women do solely raw food; I have other reasons why I believe pregnant women should avoid a 100% raw food diet, but potential pathogens is number one.

My Opinion
I believe that a raw food diet has a place and time. In 30+ degree weather raw food is welcome to most, because the diet is cooling and hydrating, due to the large volume of fruits and vegetables. However, in the winter when temperatures dip significantly, I think cooked food offers a level of grounding in the system; which is why I believe that everyone must listen to their bodies. Trying new things is always a suggestion of mine, but don’t be pigeon held into a certain way of eating; mix and match certain principles and find what works for you.

She’s Sweatin’- Let’s Have Salad!
Today I prepared a lovely summer salad that is raw, cooling and oh so delicious. If you’re a hot child in the city like me, then this salad is for you.


Green Salad with Sesame Miso Dressing

  • Cucumber, washed and peeled with vegetable peeler
  • Arugula, washed


  • 1 tbsp miso paste
  • 1 tsp honey
  • 3 tbsp tahini (or soaked and sprouted raw sesame seeds)
  • 1 ½ tsp tamari sauce
  • water, as needed

Combine the cucumber and arugula in a bowl and set aside.

In a blender, combine all the ingredients for the dressing; blend until smooth and toss with the salad. Enjoy!

Postpartum Nutrition

Today I celebrated my birthday by waking up at the crack of dawn to share what I know about postpartum nutrition and wellness on CTV Edmonton.

Having a baby is a HUGE effort that must be carried out by the female body and with this large task comes extra nutritional requirements.By neglecting nutrition, new moms can feel tired, listless and even increase their chances of postpartum depression; besides, who would pass up an opportunity to eat MORE food?

New mothers are healing from labour and delivery and breastfeeding mothers are not only healing, but making nourishment for their babies; and an undernourished mother cannot fully nourish her baby.

The following information is for the mama’s to be and new mama’s out there!

  • Protein

Protein is essential to all cellular development, it’s what our bodies use to regenerate and rebuild cells; and since you are building a human being at the cellular level, taking in adequate sources of protein is essential.

  • Complex Carbohydrates

Complex carbohydrates are the body’s energy source; as we burn calories retrieved from complex carbohydrates we give our bodies the energy it needs to thrive. And as you enter into your third trimester and beyond, energy is ever so important

  • Healthy Fats

There was once a time when all fat was labeled bad, but now we are coming to understand that not all fat is made equal; high quality sources of fat, such as avocado, coconut oil and olive oil, help with the development of cells

Healthy fats are also important for brain development, and as your baby is growing a brain inside of you, giving your unborn baby the tools to effectively develop is essential.

  • Water

Water is important for everyone, not just those gestating; and when we are dehydrated our blood gets thick and viscous; making it far more challenging to carry nutrients and oxygen throughout the body. You blood is carry life giving nutrients to your baby and if you are under hydrated then your body isn’t able to effectively transport the nutrients your baby needs. Drink water, and lots of it- end of story.

Smoothies are the best because they are a fantastic way to infuse lots of nutrients into your body without a whole lot of effort. PLUS smoothies can boast all the aforementioned nutritional components; such as healthy fats, protein, complex carbohydrates and water.

Man, woman, child- regardless of where you are at in life, cool down, and fuel up with smoothies this summer:)

Avocado Berry Smoothie
Serves 1

1/2 cup strawberries
1/2 cup blueberries
1/2 small avocado
1 tbsp hemp seeds
1 handful spinach
1 1/3 cup almond milk (or coconut water)

Blend all ingredients till smooth, and serve.