inner glow

Inner Glow Nutrition Recipe || Raw 'Tuna' Salad


Kristin Fraser, the guru behind Inner Glow Nutrition, is back with another delicious recipe, perfect for summer potlucks and picnics!  

tuna salad wrap


Summer is here and it’s time for renewed commitment to your health. Winter comfort food cravings start to subside and fresh, lighter foods are where it’s at. A perfect recipe to add to your mix is the sunflower “tuna” salad below. Perfect for topping on rice crackers, cucumber slices or lettuce wraps with the recommended goodies. Go to to read up on more health benefits of sunflower seeds and be sure to check out this month's Chew Tube Video as well! Just 2 minutes!

Raw "Tuna" Salad Wrap

Serves 2


This Delicious faux “Tuna Salad” is a huge hit. Enjoy on top of crackers, (rice crackers or raw), with just cucumber slices or as a wrap as per below. 2 Cups Sunflower Seeds, soaked 12-24hrs 1/2 Cup pickle Juice (Bubbies Brand is best for some fermented goodness!) ¼ Cup Lemon Juice ½ Cup White Onion, minced ½ Cup Celery, minced ¼ Cup Red Pepper, minced ¼ Cup Parsley, minced ¼ Cup Dill, minced 2 Tbsp Dulse Flakes (or ground fresh dulse) *Optional toppings: vegan mayo, cucumber, tomatoes, pickles, sprouts


1. Process sunflower seeds with pickle juice and lemon juice. 2. Mix in remaining Ingredients. 3. Place in Wrap of choice: Collards, lettuce or sprouted grain tortilla with fresh sliced cucumber, vegan mayo if desired, fresh pickles, chopped fresh cherry tomatoes, mixed sprout mix.

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Inner Glow Nutrition: Stepping Up to the Plate—How to Change the Way you Eat!

kristin fraser inner glow nutrition something to chew on
Today's guest post comes from Kristin Fraser—Holistic Nutritionist, Live Foods Chef, and Owner of Inner Glow Nutrition. You can read her past posts here.

I spend most days talking about healthier foods, why we should consume them, trying to inspire people to eat them and even laying out the roadmap to do so. But I find that the most effective way to really make some shifts in people is to let them taste for themselves. There’s something powerful about tasting a dairy free vanilla cream cake on a raw chocolate pecan crust drizzled with fresh raspberry sauce that always gets people excited.

This is an amazing dessert to have for your guests. Store in the freezer for grab-and-go treats!

Raw Vanilla Cream Cakes

Yields 12 Cups Mini Cheesecake Servings

raw vegan vanilla cream cake

Recipe originally posted at

Pecan Almond Crust
1/4 Cup Almonds
1/4 Cup Pecans
1/4 Cup Cacao Powder
½ cup Medjool Dates, pitted
1/2 tsp Vanilla
pinch Sea Salt

Process almonds and pecans in food processor until nut meal is formed. Add cacao powder and blend until well combined. Add dates, vanilla and sea salt and process until crust is made. Press into mini cheesecake pan or other shallow pan. Set aside or in fridge while you make filling.

Vanilla Cream Filling
2 Cups Cashews *Soak cashews for 15 minutes if desired.
½ Cup Coconut Oil, melted
½ Cup Maple Syrup
2 tsp Vanilla
½ Cup Water

Blend all ingredients except water in a Vitamix (or high-speed blender). Slowly add water.
Pour filling into pressed crust and refrigerate until solid (a couple of hours). I keep mine in the freezer for a cool ice creamy treat.

Guest Post: Inner Glow Nutrition


We are ecstatic to have Inner Glow guru Kristine Fraser back on the blog with awesome information and a delicious new recipe.  Read on!


A little bit about Kristine:


Kristine Fraser is a Professional Engineer turned Holistic Nutritionist. A corporate wellness speaker and consultant on natural health, she conducts 8 week "Get Your Glow" challenges in collaboration with corporations and yoga studios, offers one on one coaching, cooking classes, and retreats.

Inner Glow Nutrition

www.innerglownutrition. ca

Your Life Changing Supplement!


Well it may not be what’s trending on twitter right now, but it is certainly coming to the forefront of more people’s nutritional conversations, as it should. Truly, a missing link for many of our current ailments, such as bloating, fatigue, a weakened immune system, ridding the body of excess belly fat and one major symptom in particular: brain fog... check out to read more!


AND! The best way to get your coffee: Monkey Style! These freezer packs are great to premake in the freezer and make your grab and go morning “monkey coffee” Try with a few variations outlined below.


Chocolate Monkey Coffee



For your pre-made smoothie packs... 1 banana 4 ice cubes 2 Tbsp of almond butter 3/4 tsp each cinnamon and vanilla 4-5 dates 2 -3 Tbsp raw cacao.


Brew pot of coffee and leave in refrigerator in a glass mason jar with a cute white lid. When ready to make blend 1/2 cup cold coffee, 1/2 cup almond milk (or your own variation), contents of frozen smoothie pack and any extra cacao or sweetener to your liking. Coconut water, protein powders and greens would fit in nicely as well. ENJOY!


Make your version and hashtag #innerglownutrition to be featured on instagram!

Inner Glow Nutrition: Your "Self-Realization" Diet



We are really excited to announce our new guest blogger,

Nutritionista and Natural Foods Chef - Kristin Fraser!


Kristin, a former mechanical engineer, took the plunge and trained in New York City at the Natural Gourmet Institute as a Natural Foods Chef. She is a Certified Holistic Nutritionist as well as Living Foods Instructor and is here to share recipes, education and fun around health and nutrition. Check out her website for more wholesome goodness and to download her free recipe package.


Here she shares one of her favourite cookbooks and some insights on how food can affect your own self realization.

Your “Self-Realization Diet”


“Food is a mirror: Look into the mirror of what you eat, and you will learn to see yourself.”

– Unknown.

It’s not easy being a health nut – you know, staying on track, avoiding all those temptations you used to love, working at dealing with stress in different ways than you are used to. Slug back a beer or go to yoga… hmmmm… But it sure isn’t easy NOT being one either - having to deal with excess weight creep back or digestive disturbances from poor food choices, or getting what I call “food hangovers” from eating too much sugar, consuming too much caffeine or just eating straight up too much junk.


I am consistently humbled by the social workings of the world and how choosing health still seems to be outside of the “norm”. It’s much more normal to fry up the bacon, drink a beer, eat a bunch of cupcakes and puff back a cigarette than to engage in all these healthful activities like eating fresh fruits and vegetables, avoiding sugar and alcohol and practicing yoga or meditation.

It can all seem so boring to some. Well – some more so than others I suppose. But all these negative eating habits can also go hand in hand with emotions like irritability, anxiousness, complacency, or moodiness. When you eat clean, yoga it up, drink lots of fresh water, and spend time in nature you feel amazing, positive and content. Less complaining and more time to self reflect and ask “What can I offer this world?”

In Caroline Marie Dupont’s book “Enlightened Eating” (one of my staple fave recipe books) she goes into not only some delicious ways to prepare whole plant based foods, including desserts and treats but shares a much bigger aspect of what food can bring to your life… what she calls a “Self-Realization Diet”. I love her story because I can completely relate. She writes:


“In our shift to a vegetarian whole foods diet, we received many benefits such as increased energy, better digestion and elimination, and improved health in general. However, other unexpected transformations occurred for me – I connected with a deep longing for meaning and authenticity in my life. I seemed to be more aware, more alive, more curious about who I was and how I could fulfill my purpose here.”


Not that everyone needs to be a vegetarian to be healthy or experience the shift, but having the awareness that food not just affects energy but how your choices affect your emotional and spiritual wellbeing as well is an important and ongoing step.


When you cut out sugar and refined foods you start dealing with the real emotions behind why they were consumed in the first place. There’s a whole lot of self love that needs to come into play and when they break through that – the real glow starts to shine through.

And not from a buzz from a few beers or a high from sugar, but from the pure essence of your “true self”. Think about some dietary changes that you could make to stay on your true path. Are you experiencing your self realization diet?