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High Protein Banana Oat Pancakes

High Protein Banana Oat Pancakes

Posted in Weekday Meals / Vegetarian / Breakfast / Gluten Free

This weekend calls for pancakes! I had a hankering for them but no pancake mix, and on Sunday morning there is no way I'm getting out of my PJs early to head to the store. I compromised and put together this super simple, no fuss, high protein pancake mix. The bananas add a good dose of...


Crispy Chicken Nuggets

Crispy Chicken Nuggets

Posted in Weekday Meals / Entrees / Chicken/Turkey

This family-friendly recipe is a favourite, and so easy to make. The prep time is about 10-15 minutes and the bake time is 12 minutes. By making your own chicken nuggets you can reduce the fat and sodium content by 3 times compared to a fast food or frozen product. Throw some raw veggies on...


Muffin Tin Omelets

Muffin Tin Omelets

Posted in Weekday Meals / Vegetarian / Breakfast / Gluten Free

My clients often ask about quick breakfast options for busy mornings when there is little time to sit down with a bowl of oatmeal or poached eggs on toast. A good breakfast includes a source of protein - a key nutrient to help satisfy your appetite well into the morning. Mini omelets can...


Breakfast of Champions - Butter Coffee?

Breakfast of Champions - Butter Coffee?

Posted in Controversy

When the Producer of Saskatoon Global Morning News asked me to speak on the latest trend, butter coffee, I actually thought he was confused, that he must have meant something else. After a quick google search, I found a number of links describing this peculiar morning trend. My first question,...


Cauliflower and Chickpea Curry

Cauliflower and Chickpea Curry

Posted in Weekday Meals / Vegetarian / One-Pot Meals / Entrees / Vegan / Vegan / Gluten Free

This recipe is a creation of my husband’s, lucky me! Sean was on supper duty one evening and delivered an amazing tomato-based curry. He is pretty confident in the kitchen and can simply throw ingredients together. I had to get him to make this dish a second time to put the recipe on paper, not...


Frozen Yogurt Pops

Frozen Yogurt Pops

Posted in Weekday Meals / Vegetarian / Snacks

The warm weather is here, and was certainly noted after a day at the lake paddle boarding, boating and fishing under a hot sun! Although hydration is #1 on my mind during a hot day, I must say #2 is a cool, sweet treat. With so many options on the market, it's a tough decision to make,...


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 Nutrition Tips / Infant Nutrition

Introducing solids to baby can be such a fun time, but caregivers are often also wary. The topics of concern from caregivers that I hear about include choking, allergenic foods, and what to start with. Below is a brief starting point, based on the most up-to-date evidence from Health...


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 Energy Bites

No Bake Energy 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...