Recipes
Whole Grain Apple Carrot Toddler Cookies
As a mom to a toddler I'm always looking for new snack ideas. I'm also looking for ways to incorporate nutrients like omega 3 fatty acids and one of my favourite foods that helps to check off that box is ground flaxseed. Ground flaxseed is an excellent source of alpha-linolenic acid (ALA), a...
Pumpkin Seed Butter Energy Bites
If you're looking for peanut and treenut free snack alternatives, I've got you covered with this great recipe using pumpkin seed butter. Pumpkin seed butter is made from roasted pumpkin seeds (pepitas) and has more protein than any other seed or nut butter available at 10g protein/2 tbsp. It's...
Miso Tahini Dressing
This creamy, flavourful dressing originally went with my Sunshine Bowl recipe. But it's also amazing on salads, steamed vegetables like broccoli or green beans, and rice bowls. Tahini is a sesame seed paste, commonly used to make chickpea hummus. It's a rich source of iron, calcium, protein...
Garlic Butter Banza with Lemon and Spinach
Banza Rotini is made from chickpeas and pea protein, so it's very different from a wheat-based pasta but can fool almost any pasta lover into thinking it's regular 'ol wheat pasta. What I love about Banza is that it offers such a rich source of protein and fibre compared to wheat pasta. I'm...
Mango Banana Frozen Yogurt Pops
Frozen yogurt pops make such a great summer snack for your littles. Toddlers and kids rely on nutrient-dense foods to help them grow. These pops (similar to this older recipe) are so tasty, creamy, and rich in nutrients such as vitamin C, potassium, calcium, B12, and protein. If adding the...
Beetroot Blend
I LOVE a beety, gingery juice. But I don't love the cost to purchasing fancy juices, and I don't have a juicer. So I settled for a blended drink! I rarely drink fruit or vegetable juices, but every now and again I crave a cold beet juice with ginger and lemon - spicey, tart and sweet all at...
Baby Friendly Salmon Cakes
Omega 3 fatty acids are an important essential nutrient that we must attain from foods (our bodies cannot make omega 3 fats). Fatty fish, like salmon, is a good source of the omega 3s DHA and EPA, which play a role in brain and eye health as well as reducing inflammation throughout the body....
Warm Lemon Garlic Kale with Parmesan
Truth bomb - kale has never been a favourite leafy green vegetable. In fact, I've often struggled to find a way to enjoy kale. So for a very long time I simply didn't even try. And it's totally okay NOT to like kale (or any "healthy" food for that matter) regardless of how much hype and...
Thai-Inspired Red Coconut Curry with Tofu
Having travelled to Thailand, I know that this dish is by no means authentic. But it certainly adds a whole new set of flavours and textures that may brighten up a boring supper routine. While this dish uses some convenience items, it still offers a host of nutrients and fibre. If you're new...
Lentil Stew
October is Agriculture month in Saskatchewan so it's a great time to appreciate the farmers hard at work harvesting their crops, and to celebrate our local agriculture. This stew couldn't be closer to "local food" - this time of year it is easy to find all the main ingredients grown...
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 - 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 -...
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...
