The Latest

Chicken Vegetable Soup

Chicken Vegetable Soup

One of the top food and nutrition trends that I think is worth making a habit of in 2017 - soup! I have huge love for soup and one pot meals in general. It's an easy way to load up on vegetables and get 2 or 3 food groups in a bowl. Soup is also a great way to minimize waste by using veggie...


Smokey Vegan Split Pea Soup

Smokey Vegan Split Pea Soup

As part of The International Year of Pulses, I took the Pulse Pledge to cook one pulse-based meal per week for 10 weeks! The first feature pulse for the challenge was split peas. So naturally, split pea soup came to mind - a childhood favourite! I was looking to deliver the smokey flavour...


Herb and Parmesan Baked Chicken

Herb and Parmesan Baked Chicken

Posted in Weekday Meals / Entrees / Chicken/Turkey

A recent client had mentioned how bored she was of plain chicken breast. Of course we had a conversation about why she still eats it if she doesn't enjoy it. At Food to Fit, we believe that sustainable nutrition includes meals that are enjoyable and tasty. While I do eat chicken on occasion, I...


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...


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

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,...


Food Review: Hemp Protein Smoothie Plus Greens

Food Review: 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....


Apple Cinnamon Breakfast Muffins

Apple Cinnamon Breakfast Muffins

Posted in Weekday Meals / Vegetarian / Snacks

Muffins can be a convenient, on-the-go option for breakfast or snacks. Break your morning fast with a balance of monounsaturated fats, whole grains, and fruit to help slow digestion. You can round it out with a protein rich food such as nut butter, yogurt, or a hard boiled egg for...


Maple Pumpkin Muffins

Maple Pumpkin Muffins

Posted in Weekday Meals / Vegetarian / Snacks

Muffins can make an easy, grab-and-go snack for families. 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 the fresh pumpkin I can get! If the fresh, small, baking pumpkins aren't available to you, choose...


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...


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...


Cabbage Roll Casserole

Cabbage Roll Casserole

Posted in Weekday Meals / One-Pot Meals / Entrees / Meat / 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...


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...


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...


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...


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...


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...


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...


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...