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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...


Roasted Beet and Quinoa Salad

Roasted Beet and Quinoa Salad

Posted in Weekday Meals / Vegetarian / Sides / Salads

This recipe is a favourite in our family and beets are certainly not on our list of favourite vegetables! The sweet and salty of the beets and feta compliment each other well. Beets are a good source of potassium, fibre, and folate. The red pigment is a nitrogen-containing form of...


Bountiful Berries

Bountiful Berries

Posted in Food Reviews

For the past week I've been staying with my parents in the Crowsnest Pass Alberta, nestled in the beautiful rocky mountains. Aside from a much needed visit with Mom and Dad, we've kept ourselves busy with fishing, rock climbing, hiking and biking - enjoying the great outdoors!  Every...


From Greece to Greasy... 2012 Summer Olympics

From Greece to Greasy... 2012 Summer Olympics

Posted in Controversy

  As the world’s most elite athletes push their physical abilities to the limits and set new records, spectators and tourists will be pushing their waistlines while filling up on burgers, fries and soda pop.  McDonalds has been a major Olympic sponsor since 1968 and this year they’ve built...


Water - Essential for Life but Eight Glasses a Day?

Water - Essential for Life but Eight Glasses a Day?

Posted in Nutrition Tips

We have always been told to drink eight glasses of water a day, but have you ever wondered why this seems to be the magic number? Research tells us that water is important for our bodies because every cell, tissue and organ contain water. It is essential for life and plays many roles in...


The Egg Debate... Again??

The Egg Debate... Again??

Posted in Controversy

The Research Institute in London, ON recently published a study showing that lifelong consumption of egg yolks is correlated to development of carotid artery plaques (the artery-clogging junk that increases risk for heart attack) and that eggs should be avoided by anyone at risk of...


Gluten Free Diet vs Gluten Free Dieting

Gluten Free Diet vs Gluten Free Dieting

Posted in Controversy

With celebrities promoting weight loss through a gluten free diet and books like 'Wheat Belly' spouting off weak theories about how wheat and gluten are the root cause of all obesity-related health issues, it's no wonder the general population is confused. Confused about what to eat, what to...


New Year, New Habits - Top 5 Goals to Include on Your List

New Year, New Habits - Top 5 Goals to Include on Your List

Posted in Nutrition Tips

Happy New Year! There are so many ways to get your New Year off to a healthful start. Food To Fit has 5 nutrition-related goals to help you kick-start a healthful year. Aside from the obvious - cutting out the leftover holiday treats - wake your body up and build new habits for 2013! 1)...


Making Vegetable Stock

Making Vegetable Stock

Posted in Weekday Meals / Vegetarian / Vegan / Soup

Reduce waste, save money, optimize nutrition - make your own stock! In my household, one-pot meals are quick and easy for us, hence, we go through a lot of soup stock. Recently, I've been concerned with the ingredients that go into soup bases: monosodium glutamate (MSG), artificial flavours,...


Omega 3, Naturally...

Omega 3, Naturally...

Posted in Food Reviews

What do sedentary lifestyles, smoking, saturated animal fat, high sodium diets and binge drinking have in common? You know it, they’re all risk factors for heart disease or stroke and 90% of Canadians have at least one. We know that eating vegetables, fruit, whole grains and legumes have...


Savour, Taste and Truly Enjoy... Eating Mindfully

Savour, Taste and Truly Enjoy... Eating Mindfully

Posted in Nutrition Tips

What is Mindful Eating? Mindful eating is paying full attention to the eating experience with all of our senses. It’s being aware of our physical, mental, and emotional responses to eating without judgment. Mindful Eating versus Mindless Eating Mindful eating is: • Eating slowly and...


Weekend Brunch with Blueberry Compote

Weekend Brunch with Blueberry Compote

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

Now that the snow has fallen, it feels like a perfect weekend for warm, home made pancakes and blueberry compote. Perhaps a couple of poached eggs and a mimosa to boot. Right, compote you ask? It is simply a French word to describe cooked fruit, sugar and spices. Originally considered a...


Taking Hemp to Heart

Taking Hemp to Heart

Posted in Food Reviews

I recently had the pleasure of speaking at the Canadian Hemp Trade Alliance (CHTA) National Conference. I was presenting about the nutritional value of hemp, what we know, and shedding light on where nutritional research needs to take us. During the day I met so many amazing people from...