Avocado Papaya Salad

1 head Romaine Lettuce
1 ripe Papaya ( or 1/2 depending on size of Papaya, equal amount to Avocado )
1 large Avocado, peeled and sliced

Papaya seed dressing

2 Table Spoons Honey or Agave Nector

1 Teaspoon stone ground mustard

2 Tablespoons of the Papaya seeds

1/4 cup Apple Cider vinegar

1/4 cup Olive Oil

1 clove Garlic

Wash and dry lettuce. Tear into bite-sized pieces and place in salad bowl. Halve and peel papaya. Scoop out seeds and save 2 Tbsp. of the seeds. Slice papaya. Combine dressing ingredients in a blender until papaya seeds have the appearance of ground pepper. Store dressing in refrigerator. Just before serving, add papaya, and avocado. Pour dressing over salad and toss. (you might have some dressing left over.) Serves 2-4.


Homemade Ginger Ale

This is a delicous alternative to pop and a great refreshing drink especially in the summer on those nice hot days.

1 large piece of Ginger chopped coarsely / half the size of your fist

2 Dates Diced and Soaked

150 ml of water

Juice from 2 Lemons

1 – 3 Tablespoons of Agave Nector – Sweeten to taste

1 Litre of Sparkling water

Add chopped Ginger, Diced Date and 150ml of water to a container and blend using hand blender. Once blended pour mixture through a strainer into a measuring cup. Using a spoon push all liquid out of the mixture. Add Agave Nector to liquid and mix with a spoon.

This has now made your concentrate. You can either add all of this to 1 litre of sparkling water and enjoy or add small amounts of it to individual glasses of sparkling water which ever you prefer.

Hope you like it.


The Grand Canyon Adventure

The Rim to Rim Trail – The adventure begins – fly from Vancouver to Las Vegas – arrive at 9pm – rent a car and drive to Boulder City just outside of Vegas.

The next morning we were up early to drive to the South Rim of the Grand Canyon – 277miles and 5 hours later. At the South rim we park our car and get a shuttle to the North Rim another 210 miles and another 5 hours of driving.

This adventure includes Phil, Grace and Annette (Phil’s mum) and we finally reach the North rim Kaibab lodge where we eat some food and stay the night. The shuttle leaves at 5:30am the next morning to drive another 10 miles to the trailhead –

At Last the 42km hike/run begins – we don’t really have a plan in mind just to finish before it gets dark. Annette has been dreaming about this adventure for years and her fear of not making it was not going to come true. She would make it no problem she just had to drink and eat enough and the heat shouldn’t take too much out of her. It was cool at the top of the North Rim a little dark when we started but when sun came up.

WOW what an amazing Canyon…it was huge. It quickly warmed up as we dropped in elevation and at the bottom it was a desert so super hot and dry. The trail offered everything from clean drinking water to plenty of places to take a break.

14 miles later we reached Phantom Ranch the switchbacks down were awesome and we made good time. We ran most of the way down took our time at the bottom and then headed out to hike up to the South Rim.

First we crossed the Colorado River and had about 2000M of elevation lay ahead. Lots of rock staircases and just an amazing trail not knowing where the top was almost a good thing as we didn’t notice it was taking a long time.

Indian Gardens was a great site as it was half way up the South side. Then we hit the 3 mile resthouse and then the 1.5 mile resthouse. Almost at the top and Annette pipes up and says if we run to the top we can make it in 10.5 hours.

This was a great adventure –  we would even go back as there were so many other trails to discover.

42km in 10.5 hours with a lot of elevation well done team!

Check out the pictures below to see all the pictures from our Rim 2 Rim trip in the Grand Canyon.


Blender Breakie

From Jane Sprocket

1.25 cups of coconut milk (coconut milk in a can add one can of water)

1/4 cup of Chia Seeds – freshly ground or whole

1 Banana

1 pack of Vega Plant based protein – or one serving of protein any flavour

1 blob of nut butter (almond) or equivalent

Blend all ingredients together in a blender add more coconut milk to get mixture to turn over if needed.

This makes 4 servings. Keep extra in the freezer but get it out the night before.

Serve on Granola or cereal with Blueberries or fruit of choice.

Learn more about Chia seeds.


Fishing with the Eagles

Grace and I made a quick trip up to one of our favorite Fishing holes up near Fort St. James a couple of weeks ago. The fishing was great as usual but we were also rewarded with the opportunity to see a family of eagles catching and eating fish. It was quite amazing to watch the two adult eagles collecting fish and bringing them to their young in the nest. Here are some of the best pictures from the two days we spent up there.


Gluten Free Banana Muffins

Do you have some bananas going a little too ripe? Here’s a great recipe to use them up.


1/2 cup butter or margarine, softened

3/4 cup of packed brown sugar

2 eggs

1.5 cups of mashed ripe bananas

2 cups all purpose gluten free flour

3 teaspoons baking soda

3 teaspoons vanilla extract

1 cup semisweet chocolate chips


In a mixing bowl, cream butter and sugar. Beat in eggs, bananas and vanilla. Combine flour and baking soda; add to creamed mixture just until combined. Stir in chocolate chips. Fill paper lined muffin cups half full. Bake at 350 degrees F for 15-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to wire racks.


Spinach Salad with Honey Mustard Dressing

Here is a great recipe for summer. A nice light Salad which is great as a side or perfect for a whole meal if you so desire.


Large bowl of freshly rinsed Spinach

10 regular to large sized strawberries sliced

1/2 Cup of Crumbled Feta Cheese

1 Tablespoon of hulled hemp hearts

Garnish with toasted sliced almonds


1/4 cup of Apple Cider Vinegar

1/4 cup of Extra Virgin Olive Oil

1 1/2 teaspoons of regular mustard

1 teaspoon mustard seeds

1 tablespoon agave nector or honey

Place all ingredents in a container and blend using a hand blender. Blend until creamy. Pour dressing over salad and enjoy.


Avocado Dip

1 ripe avocado

2 cloves of garlic (crushed)

Lemon juice from 1/2 of lemon

1/2 jalepeno pepper (optional)

Mash avocado in a bowl and add all ingredients – mix and serve.


First Day on The West Coast Trail

Here is a quick video from the first of many days hiking The West Coast Trail. We started at the South end which is the hardest end. The trail is tough and you go for ever but don’t make much distance. One foot in front of the other until you reach your camp.

Fast Tube by Casper


The first of many West Coast Trail Videos

The West Coast Trail what an amazing trip and some great video – it’s been a while since we hiked it in August 2010 but the videos will be edited and posted regularly for the next few months. Stay tuned for some great views and some great fun. The team was Phil, Grace, Phil’s mum – Annette and Grace’s dad – Gale. A great trip and here’s a video of how we got to the trailhead.

Fast Tube by Casper