Healthy Mediterranean-style Asparagus Chickpea Pasta Salad (no mayo) That Your Liver and Heart Will Love

Healthy Mediterranean-style Asparagus Chickpea Pasta Salad (no mayo) That Your Liver and Heart Will Love

I get so inspired by Italian cooking shows, partly because the flavours are so fresh and partly because that's where my are roots are. Different regions are known for different dishes and ingredients. This week, I've learned that peach tress grow abundantly in Capri, along with almonds, so most of their baking is done with [...]

3 Homemade Seasonings That Will Kick Up Any Dish – Without the Added Preservatives, Gluten or Sugar!

3 Homemade Seasonings That Will Kick Up Any Dish – Without the Added Preservatives, Gluten or Sugar!

There is something about homemade seasonings. They are free from all the additives, hidden sugar, sodium and gluten that store-bought seasonings often contain. Who needs added sugar and salt? Not us. We've rounded up some of our fave homemade seasonings that you can add to grilled meats, roasted veggies, fried tofu and fish. Gather up [...]

Creamy Coconut Curry With Lime-Cilantro Rice

Creamy Coconut Curry With Lime-Cilantro Rice

This recipe involves all the healing spices, immune-boosting veggies, protein and healthy fats for energy and brain health. It is full of flavour and can be adjusted to suit your dietary preferences with different veggies and protein. Serve it over cilantro-lime rice for a beautiful mix of flavours. Curry: 2 cans full-fat coconut milk3 C [...]

Feel Good Food: Mood-boosting Cookies

Feel Good Food: Mood-boosting Cookies

In our recent online Nutrition and Fitness class, we touched on  the effects of stress eating. If you missed the class, in short, chronic stress can lead to all kinds of issues around digestion, lowered immunity, disturbed sleep cycle, weight gain and depression. Enter cortisol to get us through. We actually need cortisol to survive. [...]

Virtual Visits ~ Nutrition Consultations During #socialdistancing

Virtual Visits ~ Nutrition Consultations During #socialdistancing

During this time of social distancing, or physical distancing, all of my appointments have been moved to an online format. Book in for our usual 1 hour consults, and choose how you would like to visit. Options are Skype, Zoom, FaceTime or phone call. 60 mins, $95 / 5 sessions, $450 Meet you there! BOOK [...]

How to Give 5 Weekly Food Staples a Nutritional Boost

How to Give 5 Weekly Food Staples a Nutritional Boost

By staples, I mean the basics. I'm talking about Sunday pancakes, the pot of rice that you make on meal prep day, sandwiches, and the standard salads. Adding some simple toppings and additions will just give those staples a bit of a boost. I like to think we can make our food a little more [...]

Weekly Meal Plan #4 {plant-based}

Weekly Meal Plan #4 {plant-based}

I decided to go completely plant-based for the month of February. I don't usually label my way of eating, other than to call it "intuitive eating". If I want some lean, organic chicken, fish or sharp cheddar, I will have some...in moderation. If my body cries out after eating certain foods, I listen. My reasons [...]

Vegan Chocolate Avocado Pudding

Vegan Chocolate Avocado Pudding

This just happened. And, it could not have been easier. AND, it's healthy!! It's the Vegan Chocolate Avocado Pudding, from my Healthy Little Bites ebook. It's made with ripe avocados, raw cacao powder, pure maple syrup, cayenne and dairy-free milk. Purée it all until it’s deliciously creamy and serve with berries, or walnuts or even [...]

Roasted Brussels Sprouts + Cranberry Salad With Feta, Candied Pecans and Honey Mustard Dressing

Roasted Brussels Sprouts + Cranberry Salad With Feta, Candied Pecans and Honey Mustard Dressing

Brussels sprouts have made a comeback since I was a kid. Many of us gen x-ers have the same complaint, or memories, about boiled brussels sprouts that our mom's used to make. They were bitter, bland and nobody wanted to eat them. Well, someone, somewhere, came up with roasted, carmelized, crispy brussels that I now [...]

Beauty Foods: A Sweet Vegetarian Chili to Make Your Skin Glow

Beauty Foods: A Sweet Vegetarian Chili to Make Your Skin Glow

With the crispness and dryness in the Fall air, I couldn't help but include all the pumpkins and squashes in today's chili. My skin is beginning to dry up, so I'm turning to food to nourish myself from the inside out. You might already know that phytonutrients are nutrients that protect the plant from damage, [...]

Festive Almond Butter Chocolate Chip Snow Balls (One Bowl!)

Festive Almond Butter Chocolate Chip Snow Balls (One Bowl!)

With all the sugary treats, baked goods, sweet cocktails, mocktails and more that are served during the Holidays, I think it's safe to throw in a healthy treat that tastes so good, nobody will know the difference. These festive bliss balls are rich in protein, healthy fats, and are naturally sweetened with honey. They are [...]

A Holistic Nutritionist’s Guide to Plant-based Protein

A Holistic Nutritionist’s Guide to Plant-based Protein

Heart health, weight loss, clear skin, better digestion, more energy....these are just some of the reasons to include more plant proteins in your diet. You don't have to go full fledged vegetarian to benefit. Simpy incorporate one plant-based meal each day, or try a #meatlessmonday. The key to plant proteins is variety. Each plant contains [...]

Oat Flour: A Pantry Staple and 3 Ways to Use It

Oat Flour: A Pantry Staple and 3 Ways to Use It

Organic, rolled oats are a healthy soluble fibre, soothing on the digestive tract, and a perfect gluten-free grain alternative. Just as they are comforting internally, they are known to be just as soothing topically, on itchy and dry skin. Remember the chicken pox? That might have been your introduction to oatmeal baths! I use oats [...]

How to Up Your Plant-based Game By Eating the Rainbow in 1 Week

How to Up Your Plant-based Game By Eating the Rainbow in 1 Week

Eat more plants, eat the rainbow, eat your veggies.  These terms might be the new black of the nutrition world, but there is good reason.  Plants provide fibre, phytonutrients, phytosterols, decrease inflammation in the body, regulate blood sugar, increase immunity, do not clog arteries, lower cholesterol and provide a source of protein that is not [...]