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Annaliisa's Organic Kitchen

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Surrey, BC
Annaliisa's Organic Kitchen

Holistic Nutritionist and Licensed Acupuncturist. Stress less, eat well, lose weight. Recipes, free challenges + programs click the link www.annaliisakapp.com

I'm a holistic nutritionist in Vancouver, British Columbia. I provide education about the healing qualities of balanced nutrition and lifestyle. I also have a strong background in creating delicious recipes using whole organic foods free of wheat and refined sugar. In my practice I offer nutritional consulting and online workshops specializing in detox, balanced weight loss, digestive wellness and stress management. Online workshops include:
Non-Diet Weight loss
Combating the Blues
Season to Cleanse

www.annaliisakapp.com

03/15/2026

Perimenopause-friendly bowl 🍲 for clear mind, steady energy, strong metabolism support, and naturally radiant skin, ready in 10 minutes 💚

This Spiralized Zucchini Bowl is one of my favourite easy wins because it’s light, mineral-rich, and seriously delish, with health benefits like 👇

🥑 Brain fog lift
Cilantro supports gentle detox support, while lion’s mane is a go-to mushroom for cognitive support and focus (key compound: erinacines).

⚡️ Steadier energy
Avocado brings B vitamins and healthy fats, and the combo of black beans + h**p adds plant protein and fibre to help you avoid the crash (key nutrient: vitamin B6, pyridoxine).

🔥 Metabolism + stamina support
Cordyceps support thyroid-adjacent energy and stamina, and maitake is known for metabolic and blood sugar support (key compound: cordycepin).

✨ Glow + healthy aging
Healthy fats help build supple skin from within, tremella supports skin hydration, and reishi (the “immortality mushroom”) adds antioxidant support for resilience.

🌿 TCM note
Black beans are traditionally associated with Kidney and adrenal-style support in TCM, which can feel especially relevant in perimenopause when Kidney Essence reserves run low.

Recipe: Spiralized Zucchini with H**p Avocado Sauce

½ Avocado
2 Tbsp Water
1 Tbsp Olive Oil
¼ cup Lime Juice
3 Tbsp H**p Seeds
½ cup Cilantro (chopped)
½ tsp 5 Mushroom Blend by (lion’s mane, tremella, cordyceps, reishi, maitake)
¼ tsp Sea Salt
1 Zucchini (small to medium)
1 Tomato (small, chopped)
½ cup Black Beans
¼ cup Broccoli Sprouts

How to make:
In a blender or food processor, add the cilantro, avocado, extra virgin olive oil, lime juice, h**p seeds, 5 Mushroom blend powder, and sea salt. Blend while slowly adding the water to thin as needed.

Spiralize the zucchini and add to a bowl. Toss with the avocado sauce and add the tomatoes, black beans and broccoli sprouts. Enjoy!

Save this for the next time you want a 10-minute meal that loves your hormones back. 💚

PS Save 15% on your next functional mushroom order with code ANNALIISA15 🥰

03/01/2026

Mood feeling grumpy or flat? This bowl of sunshine supports steadier blood sugar and the gut brain axis so you feel more joyous, calm & clear ✨

Mood-boosting reasons:😍

• Squash + black beans: fibre for smoother energy and fewer crashes.

• Fibre feeds gut microbes that make short-chain fatty acids, calming metabolites linked with steadier mood.

• Kefir + turkey tail: naturally cultured lactobacilli in kefir (including L. kefiri and L. kefiranofaciens) plus turkey tail’s microbiome-supporting polysaccharides (beta-glucans/PSK/PSP) help nourish beneficial gut bacteria, supporting the gut-brain axis.

• Lion’s mane: contains hericenones and erinacines, and daily lion’s mane was associated with lower depression and anxiety scores after 4 weeks.

• Orange + turmeric + walnuts: vitamin C plus polyphenols (hesperidin, curcumin, walnut polyphenols) to buffer oxidative stress and support healthy inflammation pathways.

• Walnuts + avocado oil: brain-friendly fats and better absorption of fat-soluble nutrients.

Happy Butternut Squash & Greens Salad with Orange, Kefir Turmeric Dressing☀️

3 cups Butternut Squash (peeled, seeds removed, cubed)
1 tsp Coriander
1 tsp Garlic Powder
1 tsp 3 Mushroom Blend by (lion’s mane, cordyceps, & turkey tail)
¼ tsp Sea Salt
2 Tbsp Avocado Oil
3-4 cups Greens (thinly sliced)
½ cup Black Beans (cooked, rinsed)
8 Walnuts (chopped)
⅓ cup Plain Kefir or Yogurt
1 small Orange (juiced)
1 tsp Raw Honey
⅛ tsp Sea salt
1 tsp Turmeric Powder

How to make:
Preheat the air fryer to 450ºF
In a bowl combine the squash, avocado oil, coriander, garlic powder, 3 mushroom blend, and salt. Toss well to coat.
Add the squash to the basket of the air fryer in an even layer. Bake for 18-20 minutes, until cooked through.
Combine dressing ingredients into a bowl and use a handheld blender or whisk to blend until smooth.
Add salad greens to serving bowls, top with squash, beans, walnuts and drizzle with dressing. Enjoy!

Makes 2 servings. Save 15% with code ANNALIISA15 on your next brain supporting 3 Mushroom Blend!

02/15/2026

Gut Lovin’ Bircher Muesli 🥣✨

This classic Swiss-style Bircher muesli is basically the OG “overnight oats”… except this version is stacked for gut health (and tastes like a cozy café breakfast you made at home).

Here’s why this bowl loves you back 👇
Oats = rich in beta-glucan (soluble fibre) that feeds beneficial microbes and supports those gut-friendly short-chain fatty acids (SCFAs) your colon loves.

Flax = soothing mucilage fibre + lignans like SDG (your gut bacteria transform these into helpful metabolites).

Kefir = fermented goodness with live cultures, often including Lactobacillus kefiri (& friends like Lactococcus/Lactobacillus + beneficial yeasts depending on the brand) to support a balanced microbiome.

Apple = classic Bircher magic + pectin (a prebiotic fibre) to help feed the “good guys” and support regularity.

Cranberries = rich in polyphenols like A-type proanthocyanidins (PACs) + anthocyanins (and a little quercetin), these help create a healthier gut environment and support microbial balance.

Ceylon cinnamon + cardamom = warming digestive spices that help this bowl feel light and cozy.

Pecans + almonds = fibre + healthy fats to keep blood sugar steadier and digestion happier.

And the secret gut-nerd upgrade? 🍄
3 Mushroom Blend (Lion’s Mane + Cordyceps + Turkey Tail) by

Turkey Tail: gut + immune support via polysaccharides like PSP/PSK (think: microbiome “fuel”)

Lion’s Mane: supports the gut lining/barrier and feeds beneficial bacteria with its polysaccharides

Cordyceps: supports gut barrier resilience (tight junction support) and contains cordycepin, plus it’s a solid “stress buffer” for the gut-brain axis

Finish with raw honey for that perfect sweetness + soothing vibe, and you’ve got a breakfast that’s equal parts delicious + functional.

1 cup Oats (rolled)
2 Tbsp Pecans (chopped)
2 Tbsp Almonds(chopped)
1 Tbsp Ground Flax Seed
¼ cup Dried Cranberries (sweetened with apple juice)
½ tsp Ceylon Cinnamon
¼ tsp Cardamom
⅛ tsp Sea Salt
1 tsp 3 Mushroom Blend by
1 ½ cup Unsweetened Kefir
1 Apple (medium, grated)
1 Tbsp Raw Honey

How to make:
In a large bowl, combine the oats, pecans, almonds, flax seeds, cranberries, 3 Mushroom Blend powder, spices & sea salt.

Stir in the kefir & grated apple. Mix well. Cover and let soak in the fridge for 3 hours or overnight.
Divide into bowls or jars in the morning, and enjoy!

Makes 2-3 servings.

To grab your 3 Mushroom blend by with code ANNALIISA15 to save 15%
Xx

02/07/2026

It’s not you. It’s the shift. You’re not imagining it - the irritability, fatigue, brain fog, insomnia..🤦‍♀️

In perimenopause, hormones don’t decline in a straight line. They fluctuate. That fluctuation can make your stress response more sensitive and your blood sugar less stable, which shows up as fatigue, cravings, sleep disruption, and brain fog.

As a woman in my perimenopausal era (and as a TCM acupuncturist + holistic nutritionist), I’ll tell you this: your body isn’t failing. It’s adapting. You just need a strategy that matches this season.

Ready to adapt and thrive? Check out my free resources and services in my bio 💕

02/05/2026

Onward & upward, as they say… Semiahmoo Wellness Centre is our new home, and Dr. Justyna Sommer and I are truly excited to grow in this next chapter. Same trusted care in a bigger space ✨

We believe in a collaborative approach to patient care, with a holistic root-cause focus to support women who are feeling burnt out, hormonally “off,” and ready to feel like themselves again.

Services include:
• TCM Acupuncture
• Nutrition
• SkinPen microneedling
• Hormone + gut testing
• Naturopathic Medicine, IV’s and more

New address: 1656 Martin Dr #305, Surrey, BC V4A 6G3

Link in comments to book your appointments 🥰

02/02/2026

All the cozy carrot-cake flavour you’re craving, made with ingredients that actually make you feel good 😌

This Carrot Cake H**p Loaf is lightly sweet, warmly spiced, and more balancing than a typical baked treat, so you get comfort and steadier energy 👌

Why you’ll love it (benefits):

✨Steadier energy + fewer cravings: protein + fat (eggs, Greek yogurt, h**p) paired with cinnamon helps support blood sugar balance.

✨Warm, “yang” comfort (TCM-style): cinnamon, ginger, cardamom, and nutmeg gently warm the body, supporting digestion and that deep internal warmth.

✨Bloat-friendly spices: the spice blend is traditionally carminative (helps move stuck gas and ease post-meal heaviness).

✨Gut + hormone support: fiber (carrots + gluten-free flour) supports regular elimination and helps your body “escort out” what it doesn’t need, including hormone byproducts.

✨Glow + immune support: carrots bring beta-carotene for skin and immune nourishment.

✨Functional mushroom boost: your 3-mushroom blend (cordyceps, lion’s mane, turkey tail) supports stamina/energy, mental clarity and resilience, plus gut-immune support.

Recipe:
2 Eggs
½ cup Coconut Sugar
½ cup Plain Greek Yogurt
⅓ cup Unsweetened Vanilla Almond Milk
1 Tbsp Extra Virgin Olive Oil
2 cups All Purpose Gluten-Free Flour
¼ cup H**p Seeds
1 Tbsp Baking Powder
1 tsp 3 Mushroom Blend by
1 tsp Ceylon Cinnamon
½ tsp Ground Ginger
¼ tsp Cardamom
Pinch Nutmeg
⅛ tsp Sea Salt
2 Carrots (medium, shredded)

How to make:
Preheat the oven to 350°F. Line a loaf pan with unbleached parchment paper.

In a large bowl, whisk the eggs and coconut sugar until smooth. Add the yogurt, milk, and oil. Whisk until well combined.

Add the flour, baking powder, 3 mushroom blend powder, spices, h**p seeds, and salt, & mix until combined. Fold in the shredded carrot.

Pour the batter into the loaf pan and smooth it out into an even layer. Bake for 55 minutes until a toothpick inserted comes out clean and the top is firm.

Let it cool for 10 to 15 minutes before slicing into pieces.

Enjoy!

Want to elevate your baking with functional mushrooms? Use code ANNALIISA15 to save 15% on your next order 🥰

01/01/2026

✨Glow Up Roasted Root Veggies with Creamy H**p Cilantro DIp ft. 5MB👇

If perimenopause has you craving some cozy, yet healthy, this recipe hits the spot and quietly works in the background to support your hormones and glow ✨

💚Roasted beets, carrots, and sweet potato deliver a powerful combo of fibre plus colorful phytonutrients that support steadier blood sugar, better digestion, & daily estrogen clearance through the gut.

💚Beets are rich in betalains and natural nitrates to support circulation and that brighter, more even “glow” look, while the mix of root veggies gives you potassium and slow-burning carbs that can help curb late-day cravings & energy crashes.

💚The creamy h**p cilantro dip adds hormone-supportive fats and minerals like magnesium and zinc from h**p seeds to support skin, mood, and progesterone balance, plus lemon & cilantro to support bile flow and liver detox pathways.

💚The 5 Mushroom Blend (lion’s mane, reishi, tremella, cordyceps, maitake) is an easy add-in for beta-glucans and adaptogenic support that can help regulate the stress response, which matters for cortisol swings, sleep quality, & stubborn belly fat patterns in perimenopause.

👉Save this one for a weeknight sheet-pan dinner that tastes indulgent and leaves you feeling light, steady, and nourished👌

Recipe:

3 small Beets (cubed)
3 medium Carrots (sliced)
2 medium Sweet Potato (sliced)
⅓ cup Hot Water
2 Tbsp Avocado Oil
1 Tbsp Balsamic Vinegar
½ tsp Coriander
¼ tsp Sea Salt

Dip:
½ cup H**p Seeds
1 Lemon (Juice + Zest)
1 Garlic Clove (chopped)
1 cup Cilantro (chopped)
1 tsp Raw Honey
1 tsp 5 Mushroom Blend by
¼ tsp Sea Salt
1 Tbsp Water

How to make:
Preheat oven to 400F.
Mix together avocado oil, balsamic vinegar, coriander, and ¼ tsp sea salt. Place vegetables into a baking dish. Add hot water, then pour oil mixture and toss vegetables. Roast for 45 minutes, toss vegetables, then bake for another 15 minutes.

To make dip, add the ingredients into a blender and buzz until smooth.

To serve, put dip onto a serving platter, then top with roasted veggies & extra chopped cilantro.

Makes 2 servings.

PS use code ANNALIISA15 to save 15% 💚

12/24/2025

Merry Christmas and happy holidays! Häid jõule 🎄✨🎄

12/24/2025

Wishing you and your loved one peaceful holidays, merry Christmas from our fam to yours 🎄✨💕

12/15/2025

Think of this salad as a festive little hormone helper in a bowl. 🌿✨💚

Peppery arugula, sweet potato, chickpeas, walnuts, cranberries, and creamy goat feta give you a powerful mix of fiber, healthy fats, and colourful phytonutrients to support more stable blood sugar, detoxification & metabolism in perimenopause.

The lemon-parsley-olive oil dressing is loaded with vitamin C and antioxidants to help with collagen production and healthy, glowing skin, while the herbs and garlic support gentle liver detox pathways that process shifting hormones.

The 5-mushroom blend (cordyceps, reishi, maitake, lion’s mane, tremella) in the dressing help to nourish your nervous system, support stress resilience, & keep brain fog at bay.

It’s bright, zesty, festive, and every bite is working behind the scenes to help you feel calmer, clearer, and more energized through the holidays🫶

Recipe:

2 cups Chickpeas (drained, rinsed)
2 cups Sweet Potato (cubed)
2 tsp Avocado Oil
1 tsp Smoked Paprika
½ tsp Sea Salt
½ tsp Garlic Powder
4 cups Arugula
⅓ cup Walnuts (chopped)
⅓ cup Dried Cranberries (sweetened with apple juice)
⅓ cup Goat Feta (crumbled)

Dressing:
¾ cup Fresh Parsley (chopped)
1 small Lemon, (juice + zest)
¼ cup Olive Oil
1 tsp Maple Syrup
1 Garlic Clove (chopped)
½ tsp 5 Mushroom Blend by
¼ tsp Sea Salt
2 Tbsp Water

How to make:
Preheat the air fryer to 390ºF.
In a bowl, mix together the chickpeas, cubed sweet potato, oil, smoked paprika, salt, & garlic powder. Transfer to the air fryer and bake for 12 to 14 minutes, shaking the tray halfway through, until crispy and browned.

To make the dressing, combine all ingredients into a blend and buzz until smooth.

Assemble salad by adding arugula, topping with sweet potato & chickpeas, walnuts, cranberries, and feta. Top with dressing and enjoy!

Try the organic high potency 5 Mushroom blend today as part of your daily perimenopausal support - use code ANNALIISA15 to save 15% 💚

12/01/2025

If you’re in a rush, but need a high energy protein meal fast, this recipe is for you!👇

It’s the perfect solution to a busy morning, giving you the energy and cognitive boost you need to take on the day🫶.

💚Eggs and cottage cheese pack in high-quality protein to steady your blood sugar and fuel both your muscles and your brain, while the choline in eggs supports memory and focus.

💚Antioxidant-rich veggies like cherry tomatoes, cucumber, and red onion help combat oxidative stress so your cells can produce energy more efficiently.

💚The 3 Mushroom Blend (cordyceps, lion’s mane, and turkey tail) adds an extra edge as cordyceps has been traditionally used to support stamina & increases oxygen to cells, lion’s mane is known for supporting concentration & memory, and turkey tail helps keep your immune system resilient, so you can stay clear-headed and energized long past breakfast👏

Recipe:
2 Eggs
1/2 cup Cottage Cheese
2 Tbsp Red Onion (finely chopped)
¼ cup Cherry Tomatoes (halved)
¼ Cucumber (finely chopped)
½ tsp Dried Dill
½ tsp 3 Mushroom Blend by
Sea Salt (to taste)

How to make:
Place the eggs in a saucepan of boiling water and cook for 6 minutes. Once finished, drain the water and run cold water over the eggs until it is cool enough to handle, peel and slice in half.

Meanwhile, place the cottage cheese at the bottom of a bowl. Mix in the 3 Mushroom Blend powder and dried dill. Add the chopped onions, tomatoes, & cucumber on top.
Add the sliced eggs & season with salt! Enjoy!

PS grab your energy boosting organic 3MB with code ANNALIISA15 to save 15% 💚

11/27/2025

Do you feel like your body is stuck in fight-or-flight—tense shoulders, tight chest, racing thoughts no matter how tired you are?

Acupuncture can help shift your nervous system out of overdrive and into a state of calm.

By gently stimulating specific points, it sends “safety signals” to the brain, activates the vagus nerve, slows your heart rate and breathing, and helps regulate cortisol.

Many of my patients notice deeper sleep, less anxiety, and a grounded sense of clarity after a series of sessions.

If you’re a woman in your 30s–50s who lies awake at night with a racing mind and feels wired but exhausted all day, you are exactly who I love to support.

👉 Want to learn more or book a session?
Head to the link in comments to book your session 👇

Address

1433 King George Boulevard
Surrey, BC
V4A4Z5

Opening Hours

Friday	9am - 5pm
Saturday	9am - 2pm

Website

http://www.annaliisakapp.com/

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15366 Fraser Highway

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Annaliisa's Organic Kitchen

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