Monthly Archives: December 2017

Nutrition Repo: Reclaim Your Health

For those of you who have been asking, here are more details on the Nutrition Repo Program. I developed this program with the hope of educating people on the health benefits of consuming nutrient-dense food. I could easily tell you what to eat, and what to eliminate but I want to take it further than that. I want you to know WHY. I also want you to have choices. This is not an all-or-nothing challenge that you can win or lose. It is up to you what kind of commitment you make. Even the smallest changes can make a huge positive impact on your health.

Here is what the program entails:

45 days of online learning! Don’t worry, this isn’t school. Every morning you will receive an email that may contain tips, recipes, next steps, or links to resources. The 45 days is broken up into 3 phases, with each phase beginning with a short power point explanation, along with any resources you may need for that phase. The phases are as follows:

Phase 1: Education and Preparation (Week 1)
This week will consist of deciding what you’re willing to commit to, cleaning out your cupboards, and restocking for success. A downloadable grocery list and two week flexible meal plan will make getting started stress-free.

Phase 2: Elimination and Anti-Inflammatory (Weeks 2-4)
Elimination can sound daunting, but like I said, it is up to you what you commit to in this challenge. I will walk you through common symptoms of food intolerances, and help you decide what foods you may need to take a break from. Food intolerances can cause joint pain, poor sleep, water retention, low energy, and weight gain. Those lucky few who do not have any symptoms of food intolerances can choose to skip elimination, but will still learn plenty! Access to the Nutrition Repo private Facebook group, and communication with me will keep you accountable throughout this phase.

Phase 3: Reintroduction and Continued Success (Weeks 5-6)
Everybody loves the reintroduction phase, but it is important to approach it properly. I will be there to guide you through it, and help you determine what symptoms to watch for. These two weeks will also focus on how to continue being successful throughout the year.

Some of the other topics we will cover throughout the 6 weeks are:
How to build a balanced meal
Balancing hormones
Strategies for eating out
Goal setting
Sleep/Stress management
And the list goes on…………..

For more information email me (Charity) at or you can buy a ticket here.

Make 2018 the year you reclaimed your health!

Charity Elliott


12 Days Of Christmas: #9 GF DF Gingerbread

It’s day 9! The weekend is approaching and you may be planning some last minute baking. These gingerbread cookies should be on your to do list!


You Will Need:

1 1/2 cups of almond flour

3/4 cup of tapioca flour

1 Egg

2/4 tsp ginger

1 tsp cinnamon

1//8 tsp cloves

3 TBSP coconut oil

3 TBSP molasses

2 TBSP Maple Syrup

1/2 tsp of vanilla

Mix the dry and wet ingredients separately before combining. Once you have a smooth dough roll out and cut into desired shapes. Bake in the oven for 10-12 minutes at 350 degrees.


Don’t forget to share 😀




12 Desserts of Christmas: #7 Fudge Balls!

Only 5 more days until Christmas!!!!!!!

Here is another super easy recipe! It also happens to be one of my go to snacks for travelling. Dates are naturally sweet and when put through a food processor have a smooth fudgy texture. You can roll them in a topping of your choice for a prettier presentation.

You will need:

1 cup of dates

1/4 cup of Nut Butter

1/4 cup of chopped pecans (or a nut of your choice)

1/4 cup cocoa powder

2 TBSP of Maple Syrup (add more if texture is dry)

Place all ingredients in a food processor (if you don’t have one you will need to chop the dates up really small) and mix until all ingredients are combined. Roll in small bite size balls and roll in topping of choice. Here are some ideas for toppings:



Chopped nuts





12 Desserts Of Christmas: Dark Chocolate Nanaimo Bars (GF,DF)

I went into this venture with a lot of  trepidation. Nanaimo squares are one of the most popular Christmas desserts in Canada and everybody has their own version. The nainamo bars I’m used to are extra sweet and have a smooth creamy center. Personally, I am not the sweets lover I once was. I prefer dark chocolate to milk, black coffee to sweetened and fruit now tastes like candy. This didn’t happen overnight but as I decreased my processed sugar intake my taste buds changed. I set out to make a nainamo bar that had pleasing textures and was allergy friendly. What I ended up with was a delicious, not too sweet, dessert made entirely out of whole ingredients. The bars are gluten free, dairy free and refined sugar free. You cannot detect the avocado in the filling, it is completely masked by the fluffy coconut cream.


What You Will Need:

For the filling:

1 ripe Avocado

1/4+1/8 tsp of mint extract (sorry about the weird measurements 🙂

1/4+1/8 cup of coconut cream

1/8 cup coconut milk

2 TBSP coconut oil (melted)

For the base:

1 cup shredded coconut

1/2 cup coconut flour

2 eggs

1 TBSP coconut oil (melted)

2 TBSP cocoa

3 TBSP maple syrup

For the top:

2/3 cup Dark Chocolate (if you want a sweeter dessert you can choose a lower percentage of chocolate)

1 tsp coconut oil

You are going to start by making the filling so that it has time to set in the fridge. Combine avocado, coconut milk, coconut oil and maple syrup until smooth. Fold in the coconut Cream (1/4+1/8) and add mint extract. You can add more or less until you achieve desired taste. Place in fridge for 30 minutes.

Next is the base. Combine all ingredients and press in to a 8×8 baking pan lined with parchment paper. Bake at 350 degrees for 10 minutes. The crust was not very sweet, which is how I like it, but you can add more syrup if desired. After it has finished baking, let it cool completely before adding the filling on top. If your base is too dry when you try to press it, you can add another TBSP of maple syrup to help you achieve the proper texture.

For the top layer melt dark chocolate and coconut oil together. Spread over the top of the middle layer and place in the freezer for a few minutes, to prevent the chocolate from melting the center, before transferring to the fridge. Once the chocolate has formed a hard layer on top it is ready to eat! If the chocolate is too hard, when you try to cut it, you need to let it thaw a few minutes before cutting.



Sorry about the poor lighting in these photos. The centre is actually a lovely mint colour!

If you decide to tackle one of my desserts please tag me and show me your creation! @charityelliottnutrition on Instagram and EatReal4Life on Facebook!



12 Desserts Of Christmas: #5 Dairy Free Hot Chocolate

What is more comforting on a cold winters day than hot chocolate? The answer is coffee but sometimes its nice to revisit our childhood with a cup of hot cocoa. I set out to create a creamy hot chocolate with as few ingredients as possible. I also wanted to lower the sugar content without sacrificing the smooth sweetness. With some help from my taste testers (Dad, Mom, Eythan, Dan and Kayla) I achieved my goal. A cup of this hot chocolate has about 15g of natural sugar in it. Just so you can compare, Tim Horton’s hot chocolate has 38g of sugar in a small.


You will need:

1/2 TBSP of Cocoa

1 cup of Almond Milk

1 TBSP Coconut Cream (put a can of coconut milk in the fridge overnight, cream will form on the top)

1 TBSP Maple Syrup

1 shot of Espresso (this is optional)


Start by combining almond milk, cocoa and maple syrup in a saucepan. Whisk ingredients together while heating on the medium setting. Once the ingredients are well blended add the coconut cream, you can make it creamier by adding more than was recommended. You can also adjust the sweetness by adding or limiting the maple syrup. The espresso is optional, it gives it a lovely mocha flavour.

I added some coconut whip cream to the top. You can easily make it by scooping out the rest of the coconut cream from the top of the can and using the beaters until it forms peaks. Store in fridge for best texture.

For a frothy texture I recommend purchasing one of these>

You can purchase one at Walmart for around $10.


You can also throw the hot chocolate it in your magic bullet and froth it up!



12 Desserts Of Christmas: #4 Lemon Tarts

Day 4! I decided I better do at least one dessert that did not involve chocolate. Apparently there are people who don’t like chocolate, what sad lives they must lead. These lemon tarts took less than 20minutes to make! The fruity flavour tastes like summer in your mouth. I don’t know about you but I could use some summer right about now.

IMG_5912You will need:for the filling 

1/2 cup lemon juice

1 TBSP lemon zest

3 eggs+3 egg yolks

4 TBSP of maple syrup

4 TBSP coconut oil

For the crust:

1 cup coconut flour

2 eggs

2 TBSP maple syrup

2 TBSP coconut oil

*raspberries for the top


Take all your filling ingredients and blend until smooth. Cook on low heat until thickened, about 5-7 minutes. Stir continuously with a wooden spoon. Do not let it boil! When it is thick enough that you can draw a line on the back of the spooon it is done. Pour into a container and place in the fridge to cool.

VERY IMPORTANT: Strain the lemon curd to remove lumps!


Take your crust Ingredients and roll into a ball. If it feels too dry add some more maple syrup. Press into cupcake molds, make sure you grease the pan first. Beware of making the crust too thick, it is only meant to be a vessel for the delicious filling. Bake for 8-10mins at 350 degrees. Once they have cooled you can add the lemon filling! The raspberries on top are a crucial part of the overall flavour profile, I recommend covering the entire tart. The lemon with the raspberry is AMAZING!



12 Desserts Of Christmas:#3 Chocolate Peanut Butter Balls

Boy, do I have a treat for you! I was going to save these for day 10, but they are so good I wanted to give you a chance to enjoy them before then! I may have had one before breakfast this morning……….anyways. These are a healthier replica of the peanut butter balls we all inhale at Christmas without the loads of icing sugar. These delicious desserts are grain free and refined sugar free! The coconut flour gives them the same light texture as the traditional version. These were approved by numerous family members yesterday.


You will need: For the Center

1/2 cup of peanut butter (I used crunchy Organic)

1 cup of coconut flour

1/4 cup+2TBSP of Honey/Maple Syrup

4 TBSP of softened coconut oil

For the coating

1 cup Dark Chocolate

1 TBSP Coconut oil


Start by mixing the center ingredients together until they are a dough like substance. Roll them into balls the size of your choosing. Put the balls on parchment paper and place in the freezer for 20 minutes. While those are freezing, melt the chocolate and coconut oil together for the coating. I melted them in the microwave. Take the balls out of the freezer and dip them in chocolate. Place back in the freezer for 20 minutes. Good luck not eating more than one!


There are still 9 more days of Christmas Desserts, follow my blog to receive these posts in your inbox!



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