Tag Archives: nutrition

  • Fall Loving Stuffed Peppers!

    This recipe just screams fall to me. I love getting back to eating warming foods as the cooler weather kicks in. This recipe is great for the whole family! You can adapt the recipe as per the options below for each of the individual tastes and dietary needs in the family.
    Pasture raised turkey is a great option and should not just be enjoyed during holidays. Here are my top reasons to add some turkey to your family dinners;
    • Pasture raised turkey contains heart healthy omega 3 fatty acids.
    • Turkey contains all of your essential B vitamins
    • An excellent source of protein
    • Turkey is a rich source of selenium, providing 50% of the RDA is a 4 ounce serving.
    Stuffed Peppers 
    Can be served with hot sauce, cranberry sauce or if you are like my 2 year old, with a squirt of organic ketchup.
    • 1/2 cup brown rice (if you have time, soak over night and rinse*)
    • 1.5 cup of broth or water
    • 2 tbsp olive oil or camelina oil
    • 1 cup diced onions
    • 1 cup diced apples
    • 3 garlic cloves
    • 8 sage leaves, finely chopped
    • 1 pound (ish) of ground turkey, preferably dark meat
    • substitute 1/2 cup of pine nuts for the rice if you want to make this a paleo/grain free dish
    • Add a sprinkle of dried cranberries
    • can swap rice for quinoa/millet or other whole grain
    To cook rice:
    1. Add 1/2 cup of brown rice into pot and cover with broth or water.
    2. Bring to a light boil
    3. Adjust temperature of your stove to simmer for about 45 minutes.
    Preparing mixture
    1. Sauté onions in a pan for about 2-3 minutes, until starting to soften.
    2. Add apples and garlic. Sauté for another 5 minutes over medium heat
    3. Add sage. Turn off heat and let cool
    4. When onions/apples and rice are cooled, add to a large mixing bowl
    5. Add in raw meat. Mix well with your hands.
    Preparing Peppers
    1. Preheat oven to 350F
    2. Cut the tops off the pepper and scoop out the seeds
    3. Fill each pepper with the mixture
    4. Place the top of the pepper back on
    5. Bake for 1.5 hours.
  • Super Simple Black Bean, Quinoa and Mango Salad

    This salad is a great source of vegetarian protein. Thank you to my colleague Krissy for the recipe inspiration and I believe the original recipe came from www.skinnytaste.com

    This salad is really simple to throw together and is great for lunches. It has such an amazing burst of flavour with every bite. It was also a hit with my 2 year old who helped prepare it!



    • 1 cup cooked quinoa
    • 2 garlic cloves
    • 1 can black beans, rinse
    • 1 small red bell pepper, chopped
    • 1 cup chopped fresh mango
    • 1/4 cup finely chopped red onion
    • 1/2 cup chopped fresh cilantro
    • juice from 1 medium lemon
    • 1 1/2 tbsp extra virgin olive oil
    • 1 tsp dijon mustard
    • 1/2 tsp ground cumin ( I like using roasted cumin)
    • 1/2 tsp chili powder
    • 1/4 tsp ground turmeric


    1. Rinse 1/2 cup of dry quinoa. Add to pot. Add in 1 cup of broth or water, a pinch of sea salt and the garlic cloves. Bring to a boil. Then simmer for 15 minutes or until cooked.
    2. Mix the dressing in the bottom of a large bowl; lemon juice, olive oil, dijon, cumin, chili, and turmeric.
    3. Add in the black beans, cooked quinoa, bell pepper, mango, onion and cilantro.
    4. Combine with dressing and enjoy! I like to serve with arugula salad.


    Simple Arugula Salad

    • 1 huge handful of arugula per person
    • 1/2 juice of 1 lemon
    • olive oil
    • sprinkle of sea salt


    1. Lay arugula on a plate.
    2. Squeeze lemon juice on top, drizzle with olive oil and sprinkle with sea salt
    3. Use your hands to toss a bit
    4. Then add the black bean and quinoa salad

    Have you ever tried quinoa? If you have, what is your way to enjoy! Please share in the comments below!

  • Bring on the Kale! The Kale Avocado Salad that is...

    I was having one of my all time favourite salads with my dinner the other evening and thinking I really should post this recipe. You see, I wasn't always into kale. In fact, before I started nutrition school I had never tried it. It wasn't until I went to my amazing teacher, Caroline Dupont's cooking class that I tried it. This recipe was my first intro to kale and I love it and it has continued to be a hit with everyone that I have made it for. 

    Here is my post from my previous blog 

    Kale is a super powered leafy green vegetable that is located in the lonely part of the grocery store along with all of the other leafy greens. I find that many people are intimidated by these green vegetables because they don't know what to do with them. Thats how I was. What I now understand is that you just need an amazingly tasty and simple way to enjoy!

    Kale contains the most bang for your buck when it comes to nutrition. One cup of kale supplies us with 70% of the RDA of vitamin C. It is also a rich source of B6, manganese, fibre, as well as many minerals including copper, iron and calcium! Kale has 3 times more calcium than phosphorus, which is a highly beneficial ratio since high phosphorus consumption is linked to osteoporosis. So many of us think of dairy for calcium....kale is a much better source of "easy to absorb" calcium. A must for anyone concerned about bone health.

    Kale also contains plant nutrients that help balance hormones for men and women. Indole 3 carbinols and sulforaphane are 2 big fancy words that can help reduce PMS and menopausal symptoms and help prevent prostate problems in men.

    So now the question is......how the heck do I eat that weird leafy green stuff??? I knew that's what you were thinking, I get it all of the time. Well, first of all you could try my simple Yummy Greens recipe, my favorite kale chips (from Elanas Pantry) or start your day off with a green smoothie. Or you can try this amazingly healthy, enzyme rich raw kale salad. The problem with eating raw kale is that it can be hard to digest because of the cellulose. In this salad you marinate the kale in sea salt and lemon juice, both help to break down that fibrous cellulose making it much easier to digest.
    This salad has been enjoyed by many in my household. And by many who really thought they didn't like kale. It is such a great way to ease people into greens, because it tastes great and is easy to make!

    I dare you to try it??


    • 1 head kale, thick centre stem removed, sliced fine
    • 1 avocado, halved, flesh scooped out of peel
    • 1/4 vidalia onion, chopped OR green onions
    • 2 ½ tbsp. olive oil
    • 1 ½ tbsp. lemon juice
    • 1 tsp. Celtic sea salt
    • 1 cup of cherry tomatoes, sliced in 1/2

    In a large salad bowl, toss together all ingredients (except tomatoes and onions), using your hands to squeeze as you mix to wilt the kale and cream the avocado together. Add the tomatoes after mixing. Serve!
    Recipe slightly adapted from the lovely kitchen of Ms Caroline Dupont. Caroline was one of my teachers from nutrition school and has continued to be one of my mentors in the field of health and wellness! One of the most beautiful people I have ever met, inside and out! Thank you Caroline for all of your inspiration!


  • Keeping Baby Healthy On the Go + 4 baby food recipes

    Want to learn more about how to introduce foods to your baby, what foods promote optimal growth and development, and if you should give your baby supplements?? Book a private consult with me to get a customized plan for your baby! Or if you have a group of like minded mama's or daddy's I will come to you; Check out my Feeding Baby Healthy Workshop here!

    I think one thing that all mommy’s and daddy’s have in common is that we want our babies to be happy and healthy! And our babies being healthy is a key component to their happiness....and ours! It can sometimes be challenging to keep babies healthy on the go because lets face it, there are not many healthy on the go foods for babies! And I hope we all know that the FOOD we put into our bodies is the cornerstone for health. We are exactly what we eat because food provides us with the building blocks to our trillions of cells!

    First of all, I believe the most important thing’s we can do to help develop a healthy palette for our little ones so they want to eat healthy foods is to provide them a variety of real wholesome foods. That means skipping the prepared baby foods whenever possible, including the organic ones. Surprised? Have you ever tried them?  I have and let me tell you it tastes nothing like actual food. How can we expect our kids to want to eat real foods when they were started on the processed stuff. Even worse is taste-less rice cereal that really has no nutritional value except for the added synthetic nutrients that are not very well absorbed anyways. You might as well give your baby a spoon full of sugar in place of rice cereal there is really no difference. Now if you have given your baby rice cereal or processed foods already, please do not stress. This post is just to inform you to help you or anyone you know (please share) to make more informed decisions moving forward. I am bursting at the seams with passion to show you how easy it is to make your own baby food with very little time, money or effort.

    Here are some of my top reasons for skipping the store bought foods;

    1. Nutrients are lost during processing. In order to pass safety standards the food has to be cooked at extremely high temperature to kill all bacteria. Well, guess what?? It kills the good stuff to.
    2. More nutrients are lost over a long shelf life. Nutrients loose their potency the longer a food sits on the shelf. And who knows exactly how long the food has been on your shelf?
    3. All that packaging is not good for the environment. When you make your food at home you can use re-usable containers. Think of how much packaging you would go through in even a months time if you used store bought all of the time.
    4. Limited choices. You want your baby to try many foods to help develop a well rounded palate. There are so many beautiful whole foods that this world has to offer, why would you limit babies selection to maybe 10 various jarred foods.

    Now I know what you are thinking! Maybe that is all good and fine when you are at home but you are a busy family and on the go all of the time! What can you feed your babies/young children on the go?? Well, there are lots of options! My 2 favourite travel foods are avocados and bananas. There is no cooking or sterilizing necessary. I would take one of each and mash them together for the fastest baby food on the plant! You can add your prepared baby food, throw in the freezer. Then before you go out, take the goodness out of the freezer. It will thaw while you run your errands and be ready to enjoy when you need it!

    Have I overwhelmed you?? Trust me, there is no need to be! Preparing food can be way easier and more economical than you may think! You can make baby food in large batches and freeze (which preserves way more nutrition that jarring by the way)

    My top ways to prepare baby food includes

    • Steaming (great way to preserve nutrients)
    • Roasting

    Here are a few of my favourites recipes that require little time and even less effort!

     Roasted Pear Delight

    • 2 organic pears
    • pinch of nutmeg
    1. Preheat oven to 350F
    2. Roast pears in an oven safe dish for 20-25 minutes or until softened.
    3. TAke out of oven and let cool. Puree until smooth. Add a dash of nutmeg!
    4. This is so yummy even mommy and daddy will enjoy!

     Steamed Sweet Potato Pie!

    • 2 sweet potatoes, peeled and chopped
    • 1 apple, pealed and chopped
    • 1 tbsp or so virgin coconut oil
    • dash of cinnamon
    1. Steam sweet potatoes and apples until softened. Let cool.
    2. Blend until smooth, add coconut oil and cinnamon!


    Sweet potato is still a favourite for my little lady. This was her first time enjoying them.

     Quick and Easy Beet Love

    • 2 beets
    1. Roast beets covered in a preheated oven at 350F for about 1 hour or until soften.
    2. Blend with some bone broth or breast milk/formula until desired consistency is reached.


    This is my daughter at about 7.5 months old after I let her explore beets. She had a blast but what a mess ;)

     Cumin Lentil Love

    • 1/2 cup of cooked red lentils
    • 2 tbsp of chopped fennel
    • 1 carrot grated
    • pinch of roasted cumin
    • Olive oil
    1. Sauté fennel and carrot over medium heat with olive oil until softened. Blend with cooked lentils and add cumin!

    Here are my favourite products to keep baby healthy on the go

    1. Silicone Food Storage Containers (these were my favourites)
    2. Wean Green Glass Storage Containers
    3. Munchkin Silicone Love Spoons
    4. Kleen Kanteen Sippy Cup's


    My daughter loved her Munchkin Silicone Love Spoon, also worked as a great teether.

  • Happy Dance & Strawberry Lemonade

    Its here, its really, really here! Finally my brand shiny, new website is up and ready to go for all to see! And I am doing a very happy dance! In light of this exciting news my first post is a refreshing drink to toast you with.

    Hi everyone! Welcome to my new online space designed to help empower you to live your best, most healthiest life possible! I am bursting at the seems with excitement to have such a beautiful space to share information with you! This has been such an amazing learning curve for me and I know it will continue to be.

    If this is your first introduction to me or you just want to learn more please hop over here to learn more about me and what brought me to this place.


    It is my absolute favourite time of year; strawberry season that is! In light of strawberry season I am going to share with you one of my absolute favourite ways to hydrate myself using seasonal organic strawberries.

    Strawberry picking has become a yearly ritual that I look forward to. I go to the local organic farm in Stouffville Ontario. It is now my daughter's (who will be 2 in a week) second time going and she loves it just as much as I do.


    It is so much fun (and way cheaper) to get out there and pick your own. It is also a great way to teach kids where food comes from! In my opinion, in the age of supermarkets filled with packaged "food like" products, it is more critical than ever. More to come on that topic in future posts!

    Strawberries are packed with vitamins (especially vitamin C), fiber, and particularly high levels of antioxidants known as polyphenols making them a delicious way to boost your health and protect your body from free radical damage. They are also a sweet low calorie treat that is great for those who are watching their waist lines!

    Now back to the recipe.


    Strawberry Lemonade

    1 cup strawberries (frozen)
    1/2 lemon, juiced
    1 tbsp pure maple syrup or raw honey or 10 drops of stevia
    water to cover or coconut water
    add a pinch of high quality sea salt (optional)

    Add all ingredients to a high powered blender and blend until well combined. Enjoy on a hot day while soaking up the sun!

    Please share with me below, what are some of your favourite ways to enjoy strawberries?

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