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Hemp Protein Smoothie Plus Greens

Hemp Protein Smoothie Plus Greens

Posted in Food Reviews

I was asked by a few of our followers to provide a review on Manitoba Harvest’s new Hemp Protein Smoothie Plus Greens product. So here we go… Objective Data: There are three flavours to choose from: Chocolate, Mixed Berry, and Vanilla Chai. I am currently trialing the Vanilla Chai product....


Lentil, Oat and Chocolate Chip Cookies

Lentil, Oat and Chocolate Chip Cookies

Posted in Weekday Meals / Vegetarian / Breakfast

Lentils are a rich source of fibre, folate, protein, and iron. They're inexpensive, very filling, and a great vegetarian alternative to meat, fish or poultry. This recipe uses a split lentil because they cook much faster than a whole lentil and they puree nicely. The cookie itself, although...


Coconut Flour Banana Blueberry Muffins

Coconut Flour Banana Blueberry Muffins

Posted in Weekday Meals / Vegetarian / Snacks / Gluten Free

Coconut flour is a wonderful gluten-free, fibre-rich alternative to wheat flour for use in baking. However, it cannot simply be substituted 1:1 in place of grain-based flours because coconut flour is super absorbent and requires additional moisture. Coconut flour is a very rich source of fibre...


Maple Pumpkin Muffins

Maple Pumpkin Muffins

Posted in Weekday Meals / Vegetarian / Snacks

Muffins can make an easy, grab-and-go snack for families. Too often, store-bought muffins and pre-made muffin mixes are full of sugar, processed fat, and fillers. Making muffins at home is easy and you get to be in control of what goes in them. During the Fall season I take advantage of all...


Apple Cinnamon Breakfast Muffins

Apple Cinnamon Breakfast Muffins

Posted in Weekday Meals / Vegetarian / Snacks

Muffins definitely have a healthy hallow about them. Unfortunatley store-bought or fast-food muffins often aren't much better than the doughnuts sitting on display next to them. It is certainly tricky trying to create a healthy muffin, while maintaining quality and flavour!  This recipe is...


Introducing Solids to your Baby

Introducing Solids to your Baby

Posted in Infant Nutrition

Here is a little Q and A with the most recent evidence-based guidelines to get you started and to ensure baby is happy and healthy! When is truly the best time to introduce solids to baby? Around 6 months an infant shows true signs of readiness. At this time she is sitting up on her...


Peppermint White Chocolate Popcorn

Peppermint White Chocolate Popcorn

Posted in Weekday Meals / Gluten Free / Dessert

I love this recipe for it’s simplicity, ease, and the fact that it includes one of my favourite, fibre-rich snacks - popcorn! Indulgent but not heavy; a suitable option for those with a gluten allergy or sensitivity.   Ingredients: ~12 cups of air-popped or stovetop popcorn (~ 1/2 to 2/3...


No Bake Protein Bites

No Bake Protein Bites

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

One of the key ingredients in these protein balls are chia seeds - an edible seed that originates from a desert plant, salvia hispanica, grown in Mexico. Chia seeds are rich in omega 3 fatty acids, protein, fibre, and calcium. Just 2 tbsp of chia contains the same amount of calcium as 100 grams...


Baked Pumpkin Mac n' Cheese

Baked Pumpkin Mac n' Cheese

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

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...


Holiday Gluttony at the Office? Survive the Sugar Season and Give Back to your Community

Holiday Gluttony at the Office? Survive the Sugar Season and Give Back to your Community

Posted in Nutrition Tips

As we enter into a lengthy, sugary-filled holiday season, many clients tell us that their workplaces are one of the biggest barriers to eating better and maintaining health goals due to the food environment. For example, it’s not uncommon to see bowls of caramels at the check-out, jelly beans...


Grandma's Harvest Pumpkin Pie

Grandma's Harvest Pumpkin Pie

Posted in Weekday Meals / Vegetarian / Dessert

Thanksgiving is just a month away! Nothing says Fall, harvest time, Thanksgiving etc. than the flavour and aroma of pumpkin. This particular recipe is dear to me as I discovered it in my late grandmother's old batter-spattered notebook among her other recipe favourites. And I love the use of...


Cabbage Roll Casserole

Cabbage Roll Casserole

Posted in Weekday Meals / One-Pot Meals / Entrees / Beef / Gluten Free

I just love meaty cabbage rolls, my Polish relatives would call it Bolabki! I enjoy making cabbage rolls and it certainly took a few attempts to get the product I wanted. For many though, cabbage rolls may not be a realistic family supper for those busy weeks. And sometimes we want the...


Zesty Quinoa & Bean Casserole

Zesty Quinoa & Bean Casserole

This meal is a great way to introduce pulses into your family's diet. Pulses are part of the legume family, but the term pulse refers only to the dried seed and include (but are not limited to) dried peas, beans, lentils and chickpeas. Pulses are a good source of fibre, protein and folate, and...


Ancient Grains & Shiitake Mushroom Pilaf

Ancient Grains & Shiitake Mushroom Pilaf

Posted in Weekday Meals / Vegetarian / Sides

In my kitchen, shiitake mushrooms are one of our top choices of fungi. Not just for the quality, texture, and versatility of the mushroom, but for potential other health benefits. Nutritionally they are a good source of B vitamins and the antioxidant, selenium. But they may also play a role...


Parmesan Crusted Eggplant

Parmesan Crusted Eggplant

Posted in Weekday Meals / Vegetarian / Sides

It took me awhile to really appreciate and enjoy eggplant. It's a beautiful colour that is so enticing, but really has the potential to get mushy or soggy during cooking. This recipe is perfect finger food for the family and the eggplant stays pretty crispy! You can use any size of eggplant but...


Fig & Fennel Salad with Toasted Almonds

Fig & Fennel Salad with Toasted Almonds

Posted in Weekday Meals / Vegetarian / Vegan / Sides / Salads

Fennel is a light, cold and crisp vegetable rich in vitamin C and potassium. It has an anise or licorice-like flavour and goes well with the sweetness of fruit. This makes a great addition to summer salads. Ingredients: 1 fennel bulb, cored and thinly sliced 4 dried figs, cut into pieces...


Sesame, Ginger Dressing

Sesame, Ginger Dressing

Posted in Weekday Meals / Vegetarian / Vegan / Dressings

One of the key ingredients in this dressing is miso. For those who are unfamiliar with miso, it is a fermented soybean paste that tastes salty like soy sauce. It is used to flavour soup and other foods typical of Japanese cuisine. Fermented foods are a type of probiotic because they...


Cheesy, Baked Cruciferous

Cheesy, Baked Cruciferous

Posted in Weekday Meals / Vegetarian / Sides

I have never been a big fan of the stinky, messy, hard-to-chew white stuff - I'm talking cauliflower. While the cruciferous vegetables bring a host of nutrients and fibre to our dinner tables, their bitter flavours can be a turn-off for some. This family-friendly recipe is a fun and...


Milk Does the Body Good... or Does It? Dairy Industry Confusion

Milk Does the Body Good... or Does It? Dairy Industry Confusion

Posted in Controversy

Rumour has it that our milk contains hormones and is dangerous for human consumption, at least this is what the Facebook feed said. Um, what? As a consumer it is important to me to understand our food systems so that I can make informed, healthful, and environmentally sound choices about the food...


Simple Scratch Granola

Simple Scratch Granola

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

Granola contains so many ingredients that help promote good health: cholesterol-reducing whole oats, digestion-slowing fibre, anti-inflammatory omega 3 fats, protein and complex carbohydrates. Add it to milk, yogurt or cottage cheese and you've got a well-balanced breakfast or snack. It takes...


Spicy Bean Burgers

Spicy Bean Burgers

Posted in Weekday Meals / Vegetarian / Entrees / Vegetarian

It's BBQ season and while many of us enjoy a fresh beef or bison burger, I dare you to try this bean-based alternative! Full of fibre, folate, protein, and other nutrients, these patties are also leaner than their beef counterpart. I like the refried beans because they're already mashed up,...


Pumpkin Pie Protein Smoothie

Pumpkin Pie Protein Smoothie

Posted in Weekday Meals / Snacks

Smoothies offer a quick and convenient way to boost nutritional intake, whether you include them as part of breakfast-to-go, or a sport recovery shake. I'm crazy for pumpkin, but I don't want to settle for the artificial, pumpkin-spiced flavours that so many food chains use. I prefer to indulge...


Baggin' It... Weekday Lunches

Baggin' It... Weekday Lunches

Posted in Nutrition Tips

Summer is winding down and families are back to the grind of school, work, and extra-curricular activities. Fall is right around the corner and welcoming a new season seems like a good time to start fresh and get back into healthful habits. When life gets hectic and time becomes strapped,...


Mediterranean Pasta Salad

Mediterranean Pasta Salad

Posted in Weekday Meals / Vegetarian / Sides / Salads

This salad makes a beautiful side dish for any family or pot-luck meal. When it comes to family meals, it is important to get the kids involved in meal preparation. This can help to increase their palate for new foods, build skills in the kitchen, and promote a healthy relationship with food....


Turkey Parmesan Meatballs with Beet Greens

Turkey Parmesan Meatballs with Beet Greens

Posted in Weekday Meals / Entrees / Chicken/Turkey

Tonight's dish includes one of my favourite greens - beet greens, which are the young leaves of the beetroot (the beets not yet ready for picking). Beets grow well in Saskatchewan and the greens offer a host of nutrients that can be enjoyed throughout the summer while waiting for the root...