The Latest

Global News Morning - Healthy Processed Food?

Global News Morning - Healthy Processed Food?

Posted in Nutrition Tips / Media

This morning I shared my favourite, healthy processed foods on Global News Morning. Healthy processed food? Thought processed food couldn't be part of a healthful diet? Aside from my philosophy where ALL food can fit into a healthful diet, today I discussed the processed food spectrum...


Global News Morning - It's Pear Season!

Global News Morning - It's Pear Season!

Posted in Nutrition Tips / Weekday Meals / Snacks / Salads / Media

Today I joined Jackie on Saskatoon Global News Morning to share my ideas for using pears! Pears have a short season, starting with California pears (sponsored) from late July to late August, leading in our Canadian pear season. So much nutrition and so many great ways to enjoy pears! Check out...


Spinach Salad with BBQ Grilled Pears

Spinach Salad with BBQ Grilled Pears

Posted in Weekday Meals / Vegetarian / Sides / Salads

Have you ever grilled pears? OMG, they're delicious! I love a good summer salad but I get bored with my same old go-tos and incorporating fruit that's in season is a great way to add excitement to your salads. Pears are currently in season, starting with California pears from the end of July...


Blueberry Basil Smoothie

Blueberry Basil Smoothie

Posted in Weekday Meals / Vegetarian / Snacks / Beverages

You guys! I've been wanting to play around with blueberries and basil for awhile now and the timing is perfect because my basil is thriving and I have a lot of it! I am so excited about this smoothie and just how nicely the basil compliments the blueberries. It's light and refreshing but...


Global News Morning - My Favourite, Low Sugar Summer Cocktails

Global News Morning - My Favourite, Low Sugar Summer Cocktails

Posted in Nutrition Tips / Weekday Meals / Beverages / Media

Today on Global News Morning Saskatoon, I was in studio sharing some of my favourite, low sugar summer cocktails of the season. A lot of trendy products on the market and I share a few of my top pics! Check out the segment...


Pineapple Coconut Summer Cocktail

Pineapple Coconut Summer Cocktail

Posted in Weekday Meals / Beverages / Media

So now that baby boy is over 3 months old, I have been happily enjoying a few cocktails of the season - wine spritzer, sangria, mojito - but I have just discovered my new favourite! Playing around with the tropical flavours of pineapple, coconut, and rum this light and refreshing cocktail is...


Tofu Sunshine Bowl with Miso Dressing

Tofu Sunshine Bowl with Miso Dressing

Posted in Weekday Meals / Vegetarian / Entrees / Vegan / Vegetarian / Vegan / Gluten Free

This bowl is such a welcome change to our usual dinner routine, whether we're in a mid summer melt-down, or feeling the mid-winter blues. I eat with my eyes and I love all the colours of this dish, which makes me think of sunshine! With all that colour comes loads of nutritients too -...


Men's Health Week - My Top 4 Foods to Include for Disease Prevention

Men's Health Week - My Top 4 Foods to Include for Disease Prevention

Posted in Nutrition Tips / Media

Canadian Men's Health Week was June 11th to 17th and according to the Canadian Mens Health Foundation, 70% of men's health issues are preventable. With Sunday also being Father's day, it seemed like a perfect opportunity to honour the men in our lives and talk about foods that have been shown...


Postpartum Nutrition - The 4th Trimester

Postpartum Nutrition - The 4th Trimester

Posted in Nutrition Tips / Infant Nutrition

My son was born unexpectedly at 35 weeks’ gestation on April 11th, 2018.  I know just how difficult those first few weeks postpartum can be. Whether you experienced a vaginal delivery, a cesarean section, had a baby start out in Neonatal Intensive Care (NICU), had complications during birth,...


So Many Reasons to Love Potato Salad

So Many Reasons to Love Potato Salad

Posted in Weekday Meals / Vegetarian / Sides / Gluten Free / Salads / Controversy

I had to laugh the other day because I saw an ad for a local fundraiser titled, "Low Carb BBQ". Um yeah, I thought to myself, "I'll bring the buns and the potato salad!", which brought me to this special blog. Barbeque season or not, potato salad is a favourite in my household. My husband...


Chickpea Cakes with Lemon, Garlic Aioli

Chickpea Cakes with Lemon, Garlic Aioli

Posted in Weekday Meals / Vegetarian / Vegetarian / Sides / Gluten Free

Whether you're new to plant-based eating or an experienced vegetarian, you're going to love these chickpea cakes. It took some work to create a cake/pattie that was crispy but not deep fried. Chick peas are a pulse crop within the legume family. They are rich in fibre and folate and a good...


Crispy Chicken Nuggets

Crispy Chicken Nuggets

Posted in Weekday Meals / Entrees / Chicken/Turkey / Sides / Gluten Free

Okay, what kid (or adult for that matter), doesn't love chicken nuggets?! This family-friendly recipe is so easy to make, AND it keeps the nutritional value strong. The prep time is about 10-15 minutes and the bake time is 14 minutes. By making your own chicken nuggets you can reduce the fat...


Unlocking the Potential of... Prunes?

Unlocking the Potential of... Prunes?

Posted in Nutrition Tips / Food Reviews / Weekday Meals / Snacks

March is Dietitians of Canada Nutrition Month and this year’s campaign is dedicated to 'Unlock the Potential of Food'. Food has the potential to fuel, discover, prevent, heal, and bring us together. This presents a great opportunity to highlight a food that many people may not consider as...


Seafood Creole Jambalaya

Seafood Creole Jambalaya

I have FINALLY put this recipe onto paper. It's one that my husband and I will make a few times a year and we always love it. While many of our dishes are vegetarian, we also eat meat and fish. This comfort dish is my own twist on a traditional creole jambalaya. It is easy to make, and it's...


Chili Lime Mexican Bean Soup

Chili Lime Mexican Bean Soup

Posted in Weekday Meals / Vegetarian / One-Pot Meals / Soup

Step up your Meatless Monday game with this easy, Mexi-spiced soup. This meal can be ready to eat in under 30 minutes yet contains loads of nutrients such as iron, zinc, magnesium, folate, potassium, vitamin C, fiber and protein.   Ingredients 1 tablespoon avocado oil or extra virgin...


Vegan Pepita "Parm"

Vegan Pepita "Parm"

Posted in Weekday Meals / Vegetarian / Vegan / Sides

Although I do not eat a vegan diet 100% of the time, as someone who eats a very flexible diet pattern I do enjoy a lot of vegan alternative foods and meals. And as a dietitian who supports individuals with their plant-based eating goals, I find it's important for me to experiment in the kitchen...


Peach Creamsicle Smoothie

Peach Creamsicle Smoothie

Posted in Weekday Meals / Breakfast / Snacks / Dessert / Beverages

Add a little taste of summer to your smoothie! Canned California Clingstone Peaches are an affordable, convenient, and nutrient dense fruit to add to your winter grocery list. Aside from peaches, the key ingredient here is orange zest - a little goes a long way in making this smoothie taste...


Sunshine in a Can!

Sunshine in a Can!

Posted in Nutrition Tips / Food Reviews / Media

We are well into winter here in the prairies and with it, we say goodbye to all the fresh produce of the Summer and Fall seasons, including fresh Canadian peaches. Although Canada doesn’t have a winter peach industry, I have teamed up with California Cling Peaches to shed some light on...


Peachy Coconut Overnight Oats

Peachy Coconut Overnight Oats

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Gluten Free

Ingredients 1/3 cup rolled or quick oats 1 tbsp chia seeds 1 cup unsweetened organic soy milk 1 teaspoon unsweetened coconut flakes Dash of cinnamon 2 tablespoons plain Greek yogurt Canned California Clingstone peaches (in juice or water, rinsed) 1 teaspoon maple...


Creamy Cashew Milk Hot Cocoa

Creamy Cashew Milk Hot Cocoa

Posted in Weekday Meals / Vegetarian / Vegan / Dessert / Beverages

To add to the theme of healthier holiday beverages, along with my Mulled Wine Mocktail and Festive Fruit & Mint Punch, this vegan-friendly hot cocoa is also lower in sugar and calories but doesn't compromise taste. Cashew milk has a mild flavour but creamier than other plant-based beverages, and...


Fresh, Festive Fruit & Mint Punch

Fresh, Festive Fruit & Mint Punch

Posted in Nutrition Tips / Weekday Meals / Vegetarian / Vegan / Beverages

  With the festive season upon us, many of our clients are eager to maintain their nutrition and wellness goals, while still participating in parties and events with coworkers, family and friends. And not everyone is eager to fill their bellies with booze. For those who prefer to keep the...


 Maple and Mexi Spiced Roasted Nuts

Maple and Mexi Spiced Roasted Nuts

Posted in Weekday Meals / Vegetarian / Snacks / Vegan / Dessert

These roasted nuts make an easy, winter party snack AND being full of mono-unsaturated fats, vitamin E, magnesium, protein, iron, and fibre - they're good for you! Easy to put together on the fly, not too spicy, and not too sweet, this recipe is one to keep on hand for a quick and easy addition...


Mulled Wine Mocktail

Mulled Wine Mocktail

Posted in Beverages

With the holiday season upon us, all the fun holiday cocktails start to pop up too! My favourites being: spiced rum and eggnog, Irish Cream hot cocoa, mulled wine, and gin punch. But THIS year, I'm pregnant! I didn't think avoiding alcohol would phase me at all, but I'm realizing what a...


Baked Pumpkin Mac n' Cheese

Baked Pumpkin Mac n' Cheese

As we prepare for another winter, be sure to star this comfort food for that snowy, nose-in-a-book, Sunday afternoon. It is no surprise to anyone that macaroni and cheese is rich (in other words, calorie dense). But with our "all foods fit" philosophy, yes, even calorie-rich dishes make it into...


Easy Naan Caprese Pizza

Easy Naan Caprese Pizza

Posted in Weekday Meals / Snacks / Entrees

Pizza is a commonly named comfort food. And once in awhile a greasy deep dish is just what a person needs. But sometimes we simply want a healthier version of our comfort favourites, OR a quick and easy meal that's going to taste good! This simple pizza will be hitting your mouth in 25 mintues...