Tag Archives: organic

  • Top 5 Reasons to Eat Kale and a Delicious Way to Enjoy



    Here are my top 5 reasons to eat kale;

    • Kale is incredibly detoxifying - Kale contains indole-3-carbinols, sulforaphane, among many other super powdered plant nutrients that keep your liver and hormones happy.


    • Kale is low in calories and packed with nutrition - Kale contains more nutritional value for fewer calories than almost any food on the planet.


    • Anti-inflammatory- one of the reasons kale helps combat inflammation is the omega 3’s it contains. In only 100 calories of can your get 350mg of omega 3’s. Vitamin K is also a key nutrient in reducing inflammation and kale happens to be a star in this nutrient.


    • Kale is an excellent source of fibre and magnesium - both help keep bowels happy and healthy. Fiber gently sweeps the colon keeps it clean and helps food pass along at an ideal speed and magnesium helps draw water into the bowel keeping it hydrated. Trust me you don't not want a dehydrated bowel, think pebble poop that is hard to pass. No thank you!


    • Antioxidant Rich - In addition to familiar antioxidants like vitamin C and beta carotene, kale provides us with at least 45 others (probably much more as we continue to learn more and more about foods). Antioxidants are important for so many things including keeping our heart healthy, immune systems happy and each one of our trillions of cells thriving.


    • Ok, so now that we understand why our bodies and each one of our trillions of cells love kale, let make it taste amazing so we love to eat it. I think this recipe does just that. It is my current fave way to enjoy this leafy green. And best part is the salad can store in the fridge and stays good for at least a day. I love that. I make it for dinner and have a salad ready to go the next day for lunch.


    Here is the recipe!

    Creamy Dinosaur Kale Salad 


    • 1 bunch of Dinosaur Kale, washed, dried and chopped finely (also known as Lacinato or tuscan kale)*
    • 1 tbsp fresh lemon juice
    • 1 tbsp olive oil
    • a pinch of sea salt

    Place all ingredients into a large bowel and massage lemon juice, olive oil and sea salt into kale. Set aside and make dressing**


    • 1 cup of cashews (preferably soaked for at least 4 hours and then drained, but not essential)
    • 3/4 cup water
    • 1.5 tbsp of apple cider vinegar (or more to taste)
    • 2 tbsp olive oil
    • 1 garlic clove

    Add all ingredients into a high powdered blender of food processor and mix until smooth and creamy.

    Putting It All Together 

    • 1 chopped apple
    • 1/4 cup dried current
    • 1 grated carrot
    • 2 celery stalks, chopped

    Add the dressing and the rest of the ingredients. Mix and Enjoy!!

    Please not all extra salad ingredients are optional. Add whatever you like!

    *Can also substitute for your favorite variety of kale

    **Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration and makes it easier to digest because the lemon breaks down the hard fibers.


    Now go ahead and buy kale! Let me know in the comments below how you feel about kale. Have tried it? If not, what stops you from buying it? If you have, what is your favourite way to enjoy?


    Source - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

  • 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.

  • The Best Seasonal Crisp Ever and Raspberry Love

    Hi all! If you didn't know already, it is raspberry season here in Ontario. It is a great time to enjoy these amazing berries. While yes we can get them year round, enjoying freshly picked raspberries packs a whole lot more powerful antioxidants (there are too many to list here, if you want to learn more check this out) and vitamin C. Raspberries are an excellent source of ellagic acid which has powerful anti-inflammatory powers and is known for its anti-cancer properties.


    These are the perfectly, imperfect berries we picked up! So tart, so tasty!



    Look at these beauties. Going to make another crisp with these.

    I am actually off to pick my own raspberries today with my little girl (raspberries are one of her favorite foods) at the local farm in Stouffville. It is called Organics Farm. If you have not been and live close by I suggest you check it out. We went the other week and it was just too hot to pick so we purchased them already picked for us and came home and made ice cream. It was a hit. I don't have the recipe but the ingredients were raspberries, 1 can coconut milk, maple syrup and vanilla. Then yesterday afternoon, after a day in clinic sitting in a chair, I decided we would go out and get some fresh air and pick some berries. We didn’t make it to the raspberries though because we were having too much fun picking the tart cherries, goose berries and currents. Some people might find these berries too tart but not my little girl, she loves the pucker :)


    I love enjoying berries on their own. Raspberries have a beautiful tart flavour that almost makes me pucker but I love it. I also love to add them to smoothies of course. And my 3rd favourite way to enjoy seasonal berries is in a crumble. I enjoy this crumble for breakfast with a dollop of sheep’s milk yogurt. Yes, dessert for breakfast. Isn’t that the best? This crumble is made with such high quality ingredients, why not?

    Seasonal Crumble 

    • 5 cups of fresh fruit (berries, rhubarb, stone fruit)
    • 4 tbsp maple syrup
    • 1.5 tbsp lemon juice
    • 3/4 cup almond meal
    • 3/4 cup quinoa flakes
    • a pinch of sea salt
    • 1 tsp cinnamon
    • 3 tbsp of organic butter (room temperature) OR use olive oil

    Preheat oven to 400F.

    Toss the fruit with 2 tbsp maple syrup and lemon juice. Mix almond meal, quinoa flakes, salt, cinnamon in a large bowl. Add remaining maple syrup and butter crumbed into small pieces. Mix until combined. Crumble the mixture over the fruit and bake until the topping is nicely browned about 25 minutes.

    Note - if the crumble mixture seems dry, add extra butter and maple syrup.

    If you want to see more pictures of raspberry picking today make sure you follow me on Instagram or twitter.

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  • 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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