The Latest

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

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

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...


Food Sick?  Food Safe!

Food Sick? Food Safe!

Posted in Nutrition Tips / Controversy

October is Agriculture Month in Saskatchewan, and the theme for week 3 is food safety. While I believe Canada to have one of the best systems worldwide protecting our plants, animals and food, it's also up to each and every household to follow safe food practices in the home. In Canada, 90%...


Beat the 2:00 Slump with These Workplace Snacks

Beat the 2:00 Slump with These Workplace Snacks

Posted in Nutrition Tips

Being armed with an afternoon snack at work can give you the mental energy to power through the final hours of your work day. Another coffee or a Dr. Pepper isn't going to sustain you. What your brain needs is a slow release of energy (ie. whole food carbohydrates), and what your appetite needs...


My Top 5 Saskatchewan Grown Foods

My Top 5 Saskatchewan Grown Foods

Posted in Nutrition Tips

October is Agriculture Month in Saskatchewan. This creates a great opportunity to reflect and appreciate where our food comes from, and to share our stories about food whether we grow it or love to eat it. I grew up in a small town and was surrounded by farmers and ranchers. I have relatives...


Easy Ways to Boost Lean Protein Without a Supplement

Easy Ways to Boost Lean Protein Without a Supplement

Posted in Nutrition Tips

Today on Saskatoon Global News Morning, Brooke spoke with Jackie about Protein - it's role in the body and easy ways to boost protein sources throughout the day, adding to overall nutritional intake. Check out the full clip...


Cannellini Bean & Roasted Beet Hummus

Cannellini Bean & Roasted Beet Hummus

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

How fun does this hummus look? Beets are such a cool root vegetable to work with because of their bright, bold, and unique colour. The betanin that gives beets their colour, also add a good dose of antioxidants to your meal. There are more to beets than borscht (although I have a great recipe...


Best of Borscht

Best of Borscht

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

My great grandma Halwas was from Poland, and I remember my grandma making variations of beet and cabbage soup. Although I don't actually have my grandma's original recipe, this is how I like to picture her making it with the fresh ingredients right from the farm. This borscht is packed...


Sesame Ginger Power Stir-Fry

Sesame Ginger Power Stir-Fry

Posted in Weekday Meals / Entrees / Chicken/Turkey

Stir fry is a once-a-week staple in my household because it is so easy, filling, tasty, and I'm a sucker for colourful dishes! I call it a power Stir Fry because it offers just the right balance of protein, zinc, antioxidant-rich vegetables, monounsaturated fats, and fibre. Nutrients that help...


Maple Pecan Toasted Granola (Low FODMAP)

Maple Pecan Toasted Granola (Low FODMAP)

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

This recipe is a variation of my original Simple Scratch Granola using low FODMAP ingredients for those of you with irritable bowel syndrome (IBS). If FODMAPs is a new term to you, find out more about these foods here and how they can affect the GI tract of someone with IBS. If you do not have...


Stars Swear by it, But is Apple Cider Vinegar Really Good for your Health?

Stars Swear by it, But is Apple Cider Vinegar Really Good for your Health?

Posted in Nutrition Tips / Food Reviews / Controversy

This past winter, Brooke had the pleasure of working with journalist, Vanessa Milne and Chatelaine magazine, to uncover some of the hype and research around apple cider vinegar. Find the article...


Convenient But Healthy Snacks for your On-The-Go Summer!

Convenient But Healthy Snacks for your On-The-Go Summer!

Posted in Nutrition Tips

This week, Brooke joined Lisa Dutton on Saskatoon Global News Morning to share her top convenient healthy foods for summer snacking. Check out the segment...


Soy Good or Soy Bad?

Soy Good or Soy Bad?

Posted in Controversy

Thank you to our nutrition student (now RD), Shandelle Shroeder, for summarizing a difficult topic! Infertility? Thyroid disorder? Breast cancer? ...man-boobs?!  The media is plagued with mixed messages about soy.  This article will address those concerns and help sort out the myth from the...


Double Chocolate Cherry Nice Cream

Double Chocolate Cherry Nice Cream

Posted in Weekday Meals / Snacks / Vegan / Gluten Free / Dessert

Nice cream seems to be all the rage these days so I just had to try it out for myself. I think I went through 40 bananas trying various flavours and recipes, and this one if by far my favourite (chocolate peanut butter coming close). Nice cream is essentially a dairy free, gluten free, low...


5 Reasons Why I Won't Pitch You a Detox or Cleanse

5 Reasons Why I Won't Pitch You a Detox or Cleanse

Posted in Controversy

Type the words “detox” or “cleanse” into Google and a riddle of promises, claims, recipes, and programs pop up. Detoxes and cleanses present in all kinds of ways - shakes, smoothies, elixirs, herbs, supplements, enemas, electromagnet devices (don’t ask, I’m not even sure what this is),...


Celiac Disease Awareness Month

Celiac Disease Awareness Month

Posted in Nutrition Tips

May is Celiac Disease Awareness Month. Dietitian Brooke was in studio with Joelle Tomlinson at Saskatoon Global News Morning to discuss disease symptoms, diagnosis, treatment, and nutritional considerations. Watch the full segment HERE....


Eggplant Pizza Bites

Eggplant Pizza Bites

Posted in Weekday Meals / Snacks / Entrees / Sides

It has been my mission to find a recipe with eggplant that I actually like. Eggplant is so pretty and colourful, but I have struggled to know what to do with it, and often find it mushy when I have used eggplant in a recipe. You too? Well, hold on tight because this recipe just might blow...


Quinoa Salad Basics

Quinoa Salad Basics

Posted in Weekday Meals / Vegetarian / Sides / Salads

Everyone should have this base quinoa salad recipe up their sleeve for on-the-go evenings, a quick yet impressive pot-luck side, or for work week lunches. It is easy and it comes together quickly.   But here's the best part: you can take this base recipe and make it a complete meal by adding...


Spaghetti Squash Boats with Ragu

Spaghetti Squash Boats with Ragu

Posted in Weekday Meals / Entrees / Beef / Gluten Free

Don't get me wrong, I enjoy pasta and I am certainly not trying to replace durham wheat spaghetti for a "healthier" or "cleaner" version. Not my style. But I needed to get out of my spaghetti squash rut! This is comfort food, my friends. A warm-your-bones, flavourful, and surprisingly filling...


Sophia's Lentil Pasta Sauce

Sophia's Lentil Pasta Sauce

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

*Student Guest Post* As a nutrition student, I’m constantly reminded about the health benefits of pulses. They are a great source of fibre, protein, iron, zinc, magnesium, folate, and B vitamins. Pulses have been shown to reduce risk of heart disease and improve digestive health, and the...


Vegan Red Lentil and Spinach Dal

Vegan Red Lentil and Spinach Dal

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

This year, the United Nations deamed 2016 the International Year of Pulses - good news for Canadian pulse growers and for Canadian citizens! Pulses (dried beans, peas, and lentils) are wonderfully sustainable crops because they increase soil microbial activity and boost soil nutrients in...