Traditional Metis Tree Medicines

Populus (Poplar, Aspen)

Populus is a genus of 25-35 flowering deciduous trees native to the Northern Hemisphere. Common names for Populus include Cottonwoods, Poplars and Aspens. The name Populus (“of the people”)was given to these trees because they are so often planted in public squares and cities.

Properties of populus resin: antiseptic, diuretic, expectorant, stimulant, tonic, analgesic (pain-relieving), astringent, anti-inflammatory, reduces fever

Balsam Poplar Oil Infusion Recipe

  • Freshly picked or frozen sticky balsam buds 
  • Stable emollient oil (grapeseed, olive, jojoba, almond, and coconut oil are good options)
  • Dedicated resin slow cooker or glass pot

*The slow cooker or pot will be difficult to clean; it is best to use a dedicated resin pot and straining cloth when working with resins.

Put balsam buds in a slow cooker or glass pot and cover with oil. Cook on low heat, less than a simmer, for 1-4 hours.

Strain the oil through a clean cloth, and discard the used balsam buds. Allow oil to cool with a cloth over the top, so moisture can evaporate. Store the oil out of the light in an airtight glass container. Apply to skin as needed for aches, rashes and sores.

Picea (Spruce)

Spruce trees are large evergreen trees from the genus Picea, which contains roughly 35 members. Their needles attach singularly to the branches, and are 4-sided. Spruce wood is used in construction, paper production and to make musical instruments. Spruce pitch is used as a glue in crafting and as a medicine for respiratory infections, arthritis and angina.

Medicinal properties of spruce tips: expectorant, stimulant, antibiotic, contain vitamin C, tonic, pain-relieving, anti-inflammatory

Spruce Tip Syrup Recipe

  • Fresh, soft needles from the tips of the spruce tree, gathered in early spring
  • 1 liter of water
  • 1 liter of sugar

Boil 2 cups of spruce tips in 1 liter of water for 5 minutes, lid on. Strain, retaining the liquid. Add 1 liter of sugar and return the mixture to the stove, on medium heat, stirring until all the sugar has dissolved. Pour the syrup into glass jars and keep in the refrigerator for up to 3 months. Take 1 teaspoon, 1-4 times daily as needed for sore throat.

Healthy Chocolate Chip Cookie & Peanut Butter Bars Dessert

I am loving this new creation: a combination of chocolate chip cookie dough, with a lavish layer of chocolate and peanut butter drizzle on top! No baking required, Gluten-free, Sugar-free, Dairy-free and Peanut-free, too.  These are made using soy peanut butter (Wow Butter), but could also be made with any nut butter that is solid at room temperature. Continue reading “Healthy Chocolate Chip Cookie & Peanut Butter Bars Dessert”

Holy Basil Honey Cough Relieving Tea

  1. Handful fresh holy basil leaves (or 3 tbsp dried)
  2. ½ inch chunk of fresh ginger root
  3. ¼ cup honey
  4. 1 liter water

Boil water; add holy basil and ginger root. Reduce heat to a gentle simmer for 5 minutes, keeping the lid on the pot. Remove the tea and strain out the herbs. Add honey and stir until dissolved. Tea can be taken by the spoonful or in larger doses, to coat the throat, dispel mucus and soothe the lungs.

Healthy Connective Tissue Soup

SoupBlog3Connective Tissue Soups are great for strengthening, repairing and relaxing inflamed muscles and ligaments, and for building strong bones and healthy bodies. Whether you are starting a new fitness regiment, or just want to show some antioxidant love to your muscles and bones, this anti-inflammatory soup will make you feel alive and ready to climb mountains!

You can make this soup gluten-free by using Bragg’s aminos sauce instead of soy sauce. A vegan version can be made by adding 1/2 pound oyster mushrooms and 4 tablespoons of coconut oil instead of chicken – although the rich proteins and other body-building-blocks provided by the chicken is a part of the healing magic of this soup!


Section A

1 roast chicken
6 cups water
6 bay leaves
3/4 cup raspberry leaf
3/4 cup comfrey leaf
6-8 dried shiitake mushrooms
6-8 stalks green onion
2 tablespoons powdered steam extracted Chaga mushroom powder

Section B

3 cups of your favorite mixed vegetables, chopped

1 teaspoon minced garlic

Section C

4-6 tablespoons chickpea miso
2-3 tablespoons tamari soy sauce/ Bragg’s amino sauce
4-12 jiggers Frank’s Red Hot Sauce
Pepper to taste

Optional: 4 tablespoons oyster sauce

Simmering cauldron of soup!


Quarter the roasted chicken and put it, together with the ingredients in Section A, in a large pot and cover with the water. Bring to a boil and then reduce heat and cover, simmering on low for 2 hours.

Remove the soup from the heat and allow to cool slightly; strain through a colander, saving both the solid and liquid portions. Strain the liquid through a mesh strainer to remove the little herby bits. Rinse the pot and put the liquid portion back in.

Allow the solids to cool in the colander until you can pick out the chicken. Give the quarters a quick rinse (comfrey likes to stick to meat), and, after picking the meat from the bones return the bits of chicken to the pot with the liquid portion. Optionally you can rinse the mushrooms and put them back in the pot as well; I only do this when using fresh mushrooms since the dried ones are so tough! Discard the chicken bones and the rest of the solids.

Broth strained and Chicken picked clean!

Add your favourite mixed vegetables and minced garlic from Section B. Some of my favorites include broccoli, baby corn and red pepper. Simmer lightly for 5-10 minutes, until the veggies are just a little soft. I prefer to simmer for less time, so my vegetables retain some of their crunch and flavour.

Remove the soup from heat. Now it is time to make a miso paste. If we don’t make a paste with our miso it won’t mix well in our soup!

Put your tablespoons of miso into a mug, and add 2 tablespoons of warm water. Using a spoon, mash the miso with the water to make a well-mixed paste. Add a couple more tablespoons of water and whisk the miso to make a thinner paste. Fill the mug up with water and stir it around a little to mix the miso. Now you can add the miso-water to the soup and stir it in.

Add the rest of the ingredients in Section C, tasting as you go. You can add more Frank’s for more heat, or more soy sauce for additional saltiness.

Enjoy 1-2 cupfuls of Healthy Connective Tissue Soup per day! When reheating your soup, warm it just enough to serve – this way you will preserve the richness of the miso, a key ingredient in the savory flavour of this soup.

SoupBlog2 SoupBlog3 SoupBlog1

Quiche with Ham & Bell Pepper


The perfect breakfast hot or cold – a fluffy crust-less quiche made with soy cheese or Daiya shreds and loaded with green onion, smoked ham and colorful bell peppers. Candida-friendly, Dairy/Gluten-Free and ready in 40 minutes – what’s not to love about this tasty quiche?


1/2 cup Red and Yellow Bell Pepper (chopped)

1/2 cup Green Onion (chopped)

1/2 cup smoked, cooked Ham (cubed)

6 large eggs

1/4 cup unsweetened nut milk (almond, hemp, soy, etc)

Salt and Pepper (sprinkle of each)

1/2 cup shredded Daiya cheese (optional)


Dice the bell peppers and green onion into separate bowls.




quiche2 quiche1Preheat a cast-iron skillet to medium-high temperature and add 1 tbsp of butter.  Add chopped peppers to the hot skillet and stir every minute or so until they are a little softened. Remove the peppers back to their bowl and add the diced ham to the skillet, browning on both sides.

In a separate bowl, combine the eggs and almond milk and whisk together until frothy.

quiche3Combine all ingredients and mix thoroughly. Pour into a glass pie or casserole dish and bake at 375 degrees for 40-50 minutes, until a toothpick inserted in the center comes out clean.


Apple Bacon Crustless Quiche


Jayme Byrne wrote me: “I made the best quiche today! You should try it and if you like it put it on your facebook page. I call it Apple Bacon Crust-less Quiche. . . I added some cheddar because we are trying to use up what we have before we cut out cheese but it would be just as good without.

It’s sounds delicious and I certainly will be trying it this weekend. Here is the Candida-friendly, gluten-free, dairy-free recipe below.

3 Apples (Maybe only two if you use big apples. I used smaller ones)
About half a cup of green onion (chopped)
Six strips bacon (chopped)
Seven large eggs
about a tablespoon of Rosemary
1/2 cup shredded Daiya cheese (optional)

Fry or bake bacon and cut into chunks. Cut apples and green onions into small pieces. Beat eggs and mix in apples, onions, bacon and rosemary. You can sprinkle a bit of rosemary on top for extra flavour and aesthetics – it might look really pretty to put fresh rosemary on top once it’s out of the oven. Bake at 375 for 45 minutes. Let cool 10 minutes and eat!

Jayme also says: “We loved it! I am going to use it to replace stuffing for Thanksgiving and Christmas dinners.

Thanks Jayme!

Note: Recipe and Picture credits to Jayme Byrne. The quiche pictured here is the cheese-free version.

Cheesy Roasted Tomatoes


This appetizer is more delicious than it looks, and is fulfilling when you are craving pasta or pizza with sauce and cheese. It can be made in the oven or on the barbeque! This recipe is Vegan. Daiya cheese is not completely candida-friendly, so use a soy or cashew cheese if you are on Part 1 of the Candida cleanse. During Part 2, Daiya cheese can be used as part of your weekly flour allowance.


3 ripe tomatoes, washed and cut in halves

6 tbsp Cheese substitute (1 tbsp per tomato half)

Yeast/sugar free seasoning salt (we used Johnny’s Seasoning Salt)


Oregano (optional)


Preheat the oven to 400 F, or turn the barbeque to low.



Score the open top of each tomato half with a knife:

Lay the tomatoes, open half up, in a pan or casserole dish. When barbequing, make sure to use a barbeque-friendly pan.





Sprinkle seasoning salt and pepper over the tomato halves, to taste.






Top each half with 1 tbsp. cheese substitute. We used Daiya Dairy-Free Cheese Shreds, but you can also use cashew cheese or crumbled flavored tofu.



Bake in oven for 20 minutes (until cheese is melted or turns golden), or for barbeque method, grill on top rack for 20 minutes, until cheese is melted/golden.

Remember, not all cheese substitutes melt like true cheese! Serve warm.

For super pizza flavor, sprinkle oregano on to each tomato half after removing them from the oven or barbeque.


Chewy Caramelized Roots



This recipes uses any combination of root vegetables and turns them into a caramelized comfort-food dish! It’s tasty warm or as a chilled left-over.

I always make extra since it freezes so well, and tastes just as good reheated.


Delicious roots to try include carrots, yams, sweet potatoes, beets, parsnips, burdock, turnips, dandelion, fennel, jerusalem artichokes and onions. This particular dish also included colorful bell peppers.

Root vegetables, 4 cups total

3-4 tbsp Coconut oil or Butter

Salt & Pepper

Herbes de Provence, Lemon Pepper, or your Favorite Seasoning  


Preheat the oven to 400 F.

Wash all root vegetables and if desired, peel the skins (peeling is not necessary for most organic root vegetables). Slice the roots in 1/8-1/4 inch thick rounds (thinner slices will be crispier, thicker slices turn out chewy and tender). Put the roots into a large mixing bowl, making sure there is plenty of room for stirring.

Melting coconut oil

In a small pot, melt the butter or coconut oil over low heat.

Once melted, pour the oil over the root slices and stir to coat the roots evenly.




Roots2Place the roots on a baking sheet and spread them uniformly. Sprinkle them with salt and put them in the oven.




Roots1Shift the roots around the baking sheet every 10-15 minutes so they bake evenly.

You can see they are done when the roots turn golden and caramelized around the edges, usually about 35-45 minutes.



After removing the roots from the oven, sprinkle liberally with your desired seasoning to taste (the ones pictured were sprinkled with pepper and herbes de provence). These roots are also delicious with just salt if you do not wish to add another flavor.

Caramelized roots are great for the sweet-tooth.


Enjoy them toasty from the oven, cold as left-overs or freeze the roasted roots for a quick side-dish on a busy weekday evening.

To reheat roasted roots, shake the frozen prepared roots out onto a baking sheet and heat them at 400 F for 15-25 minutes.


Light Almond Trailblazer Cookies

A flexible recipe made in the oven or dehydrator – you can enjoy them different each time by adding a variety of nuts, seeds, and flavored protein powders.

These cookies are low calorie, high in fiber, and completely guilt-free on any cleanse. The chia or flax acts as an egg substitute to bind them together, while providing healthy Omega-3 fatty acids. Vegan/Candida-friendly.

2 tbsp whole chia seeds (whole flax seeds can be substituted)

1/2 cup water

1 cup ground almonds (I used left-over almond meal from the Nut Milk recipe)

1 scoop vanilla protein powder (plant-based protein of course)

1 tsp. Vanilla extract or powder

½ cup pumpkin seeds (or substitute nuts/seeds of your choice)


For the oven method, preheat oven to 300 F.

In this batch we used flax instead of chia - this is flax soaking in the bowl.
In this batch we used flax instead of chia – this is flax soaking in the bowl.


Put 2 tbsp. whole chia or flax in a large mixing bowl add 1/2 cup water to cover them; let this mixture sit until thickened, about 20 minutes.

Stir the ground almonds, protein powder and vanilla into the softened chia seeds. Make a thick dough; the mixture should be dry enough to mold into little patties. If it crumbles, add a little water. If the dough is too wet, add a little more chia and let it soak up the excess liquid for a few minutes.

Stir it all up!
Stir it all up!


Gather the nuts or seeds you have chosen (total of ½ cup). Break up whole nuts and large pieces into manageable chunks. Gently stir in your choice of nuts and seeds.


little cookie patties
little cookie patties



Form little patties with your hands – these cookies won’t melt down onto the pan, so they need to be pre-shaped before they bake.



For the oven method, bake the cookies for 20-30 minutes, depending on your desired consistency. They should be firm on the inside as well as out, but because of the ingredients they do not require cooking like a traditional cookie (this is also the reason for the low temperature). They may brown a little around the edges.

For the dehydrator method, place the patties on dehydrator sheets in the dehydrator and allow 5-7 hours, until they are firm and a little chewy.

How you store your cookies will affect their texture. For moist cookies, store in an airtight container in the refrigerator. For a chewier cookie, store them in breathable bags (such as brown paper) at room temperature.

Alternative Flavor - with added cocoa, chocolate protein powder and lots of shredded coconut!
Alternative Flavor – with added cocoa, chocolate protein powder and lots of shredded coconut!

Alternative flavors and textures can be acheived by adding other flavors of protein powders, cocoa powder, superfood powders such as maca or lacuma. If you are not avoiding sweets, you can add some dried fruits, dates or a little honey. Be Creative and Enjoy!

Credits & thanks to my friend Michelle Bulechowsky, the Raw Vegan Goddess who brought this versatile recipe idea to my attention.


Tangy Kim Chi & Red Rice Salad

kimchi salad


This tangy, crunchy salad is my new favorite side-dish! It came about while I was trying to prepare a quick lunch to take to work. The inspiration was an abundance of left-over red rice and kim chi in my refrigerator.


This recipe is sugar, yeast, dairy and gluten-free!


2 cups cooked Red Rice

1 cup whole kernel corn

4 tbsp. Hemp hearts

6-8 tbsp. kim chi or sauer kraut (I used a combination of both)

2-4 tsp. louisiana hot sauce (to taste)

2-4 tsp. homemade or japanese-style mayonnaise (sugar and yeast free variety; or go Vegan and skip the mayo!)

Salt and Pepper to taste

Mix red rice, corn, hemp and kim chi/ sauer kraut together in a large bowl. Blend the hot sauce and mayonnaise together and pour it over the rice mixture. Stir until everything is coated. Taste, adding Salt and Pepper and making adjustments to suit your preferences for sourness or spiciness.

 Recipe by Clinical Herbalist Kalyn Byrne