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Grandma's Harvest Pumpkin Pie
Nothing says Fall, harvest time, or Thanksgiving 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 appreciate her use of whole, locally-grown...
Overnight Oats with Blueberries & Pepitas
Overnight Oats (ONO) are a great option for people who feel rushed in the morning and the last thing they have time for is deciding what to have for breakfast. ONO are prepared ahead time so it not only frees up your morning, but starts your day with a filling and nutrient-dense meal. This...
Global News Morning - Healthy Processed Food?
This morning I shared my favourite, healthy processed foods on Global News Morning. Healthy processed food? Thought processed food couldn't be part of a healthful diet? Aside from my philosophy where ALL food can fit into a healthful diet, today I discussed the processed food spectrum...
Global News Morning - It's Pear Season!
Today I joined Jackie on Saskatoon Global News Morning to share my ideas for using pears! Pears have a short season, starting with California pears (sponsored) from late July to late August, leading in our Canadian pear season. So much nutrition and so many great ways to enjoy pears! Check out...
Spinach Salad with BBQ Grilled Pears
Have you ever grilled pears? OMG, they're delicious! I love a good summer salad but I get bored with my same old go-tos and incorporating fruit that's in season is a great way to add excitement to your salads. Pears are currently in season, starting with California pears from the end of July...
Global News Morning - Low Sugar Summer Cocktails
Today on Global News Morning Saskatoon, I was in studio sharing some of my favourite, low sugar summer cocktails of the season. A lot of trendy products on the market and I share a few of my top pics! Check out the segment...
Pineapple Coconut Summer Cocktail
So now that baby boy is over 3 months old, I have been happily enjoying a few cocktails of the season - wine spritzer, sangria, mojito - but I have just discovered my new favourite! Playing around with the tropical flavours of pineapple, coconut, and rum this light and refreshing cocktail is...
Tofu Sunshine Bowl with Miso Dressing
This bowl is such a welcome change to our usual dinner routine, whether we're in a mid summer melt-down, or feeling the mid-winter blues. I eat with my eyes and I love all the colours of this dish, which makes me think of sunshine! With all that colour comes loads of nutritients too -...
Men's Health Week - My Top 4 Foods to Include for Disease Prevention
Canadian Men's Health Week was June 11th to 17th and according to the Canadian Mens Health Foundation, 70% of men's health issues are preventable. With Sunday also being Father's day, it seemed like a perfect opportunity to honour the men in our lives and talk about foods that have been shown...
Postpartum Nutrition - The 4th Trimester
My son was born unexpectedly at 35 weeks’ gestation on April 11th, 2018. I know just how difficult those first few weeks postpartum can be. Whether you experienced a vaginal delivery, a cesarean section, had a baby start out in Neonatal Intensive Care (NICU), had complications during birth,...
So Many Reasons to Love Potato Salad
I had to laugh the other day because I saw an ad for a local fundraiser titled, "Low Carb BBQ". Um yeah, I thought to myself, "I'll bring the buns and the potato salad!", which brought me to this special blog. Barbeque season or not, potato salad is a favourite in my household. My husband...
Chickpea Cakes with Lemon, Garlic Aioli
Whether you're new to plant-based eating or an experienced vegetarian, you're going to love these chickpea cakes. It took some work to create a cake/pattie that was crispy but not deep fried. Chick peas are a pulse crop within the legume family. They are rich in fibre and folate and a good...
Crispy Chicken Nuggets
Okay, what kid (or adult for that matter), doesn't love chicken nuggets?! This family-friendly recipe is so easy to make, AND it keeps the nutritional value strong. The prep time is about 10-15 minutes and the bake time is 14 minutes. By making your own chicken nuggets you can reduce the fat...
Unlocking the Potential of... Prunes?
March is Dietitians of Canada Nutrition Month and this year’s campaign is dedicated to 'Unlock the Potential of Food'. Food has the potential to fuel, discover, prevent, heal, and bring us together. This presents a great opportunity to highlight a food that many people may not consider as...
Seafood Creole Jambalaya
I have FINALLY put this recipe onto paper. It's one that my husband and I will make a few times a year and we always love it. While many of our dishes are vegetarian, we also eat meat and fish. This comfort dish is my own twist on a traditional creole jambalaya. It is easy to make, and it's...
Chili Lime Black Bean Soup
Make your weekday supper meals a little easier with this chili-lime black bean soup. This meal can be ready to eat in under 30 minutes, and contains loads of nutrients such as iron, zinc, magnesium, folate, potassium, vitamin C, fiber and protein. The toppers really make the dish, so don't skip...
Vegan Pepita "Parm"
Although I do not eat a vegan diet 100% of the time, as someone who eats a very flexible diet pattern I do enjoy a lot of vegan alternative foods and meals. And as a dietitian who supports individuals with their plant-based eating goals, I find it's important for me to experiment in the kitchen...
Peach Creamsicle Smoothie
Add a little taste of summer to your smoothie! Canned California Clingstone Peaches are an affordable, convenient, and nutrient dense fruit to add to your winter grocery list. Aside from peaches, the key ingredient here is orange zest - a little goes a long way in making this smoothie taste...
Sunshine in a Can!
We are well into winter here in the prairies and with it, we say goodbye to all the fresh produce of the Summer and Fall seasons, including fresh Canadian peaches. Although Canada doesn’t have a winter peach industry, I have teamed up with California Cling Peaches to shed some light on...
Peachy Coconut Overnight Oats
Ingredients 1/3 cup rolled or quick oats 1 tbsp chia seeds 1 cup unsweetened organic soy milk 1 teaspoon unsweetened coconut flakes Dash of cinnamon 2 tablespoons plain Greek yogurt Canned California Clingstone peaches (in juice or water, rinsed) 1 teaspoon maple...
Fresh, Festive Fruit & Mint Punch
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, Chili, and Cinnamon Roasted Nuts
These roasted nuts make an easy, delicious party snack with the right balance of sweet and salty. Nuts are a good source of mono-unsaturated fats, vitamin E, magnesium, protein, iron, and fibre so they are a great add-on with other snack foods, supporting more stable blood sugar levels. Easy...
Mulled Wine Mocktail
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...
Easy Naan Caprese Pizza
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...
Beat the 2:00 Slump with These Workplace Snacks
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...
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