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Cauliflower and Chickpea Curry

Cauliflower and Chickpea Curry

Posted in Recipes / 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 Recipes / 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 Recipes / Vegetarian / Snacks / PCOS

Submitted by Brooke Bulloch, RD, and Mom 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,...


Maple Pumpkin Muffins

Maple Pumpkin Muffins

Posted in Recipes / 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 Recipes / Vegetarian / Snacks / Dessert

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 can be matched...


Peppermint White Chocolate Popcorn

Peppermint White Chocolate Popcorn

Posted in Recipes / 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 Recipes / 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 Recipes / 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...


Fig & Fennel Salad with Toasted Almonds

Fig & Fennel Salad with Toasted Almonds

Posted in Recipes / 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 Recipes / 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 Recipes / 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 Recipes / 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 Recipes / 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...


Spicy Bean Burgers

Spicy Bean Burgers

Posted in Recipes / 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 Recipes / 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 Recipes / 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 Recipes / 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...


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...


Weekend Brunch with Blueberry Compote

Weekend Brunch with Blueberry Compote

Posted in Recipes / 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...


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...


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...


Making Vegetable Stock

Making Vegetable Stock

Posted in Recipes / 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,...