10 02, 2014

Power Foods: Almond Butter

February 10th, 2014|Blog, Nutrition, Recipes|

Buying new healthy ingredients is such an important step to improving your health- but once you’ve stocked your pantry with healthy basics, what next? It’s great to have a couple staple recipes for each new ingredient- so let’s start with one of my favorites- Almond Butter!

Almond butter is made up mostly of healthy unsaturated fats, i.e. the healthy fats that don’t raise blood cholesterol. I give it quite and edge over peanut butter for several reasons. Almond butter has a higher amount of several key vitamins and minerals including vitamin E- which acts as a powerful antioxidant for the body, as well as calcium and magnesium- both essential for bone & muscle health, which makes it ideal as a post workout recovery snack.

30 01, 2014

4 Power Vegetables To Make Your Best Friends in 2014

January 30th, 2014|Blog, Nutrition|

One would have to be living under a rock to not be aware of the overwhelming evidence proving that vegetables are good for us. They help all body systems function better, from eyesight, hair, skin, digestion…and the list goes on and on. And I’m pretty sure we have all heard, at least somewhere, how veggies are high in antioxidants. It is all around us. With movements like #meatlessmonday, going vegetarian, even part time has never been easier or more popular. But how do you know you’re getting the most out of your vegetables? For one thing eating your veggies raw or gently steamed is the best way for your body to absorb the most amount of nutrients (and yes antioxidants) from them. You can eat them alone, as a side dish, or make a huge batch to mix with quinoa or rice throughout the week. Choosing your vegetables for their nutritional content in addition to their taste is not hard-here are a few powerful vegetables to incorporate more often!



It seems like all anyone can talk about in the health food realm lately is Kale. And for good reason- this dark leafy green has a rockstar nutritional profile- packed with Vitamin A,K and C, Iron, and Protein. It’s also full of anti-inflammatory properties that can help with such ailments such as arthritis and heart disease.

The best way to enjoy kale is to steam it or massage it gently and marinate it with a healthy vinaigrette. Massaging your greens may sound a little hippy dippy, but it helps make the leafy wonder easier to digest and taste less bitter. You can also throw pieces of kale into soups, stir fries, or pop them in the oven with some coconut oil for a quick kale chip. For more on this amazing veg, as well as a simple kale chip recipe check out my post here: Trendy Kale + Recipe

27 01, 2014

4 Superfoods For Today.. and Onwards!

January 27th, 2014|Blog, Nutrition|

Superfood: a nutritionally dense food, particularly beneficial for your overall health.

Eating well can seem intimidating, but it doesn’t have to be that hard!  Taking small steps to improve your health can give you long-term benefits that can literally lengthen and improve your life. A lot of people worry that they won’t be able to give up their food vices, but why not start by adding healthy foods and go from there? Below is part 1 of 2 covering simple yet valuable additions you can make to your diet in the new year that may make a huge improvement in your overall health.
We start with four “superfoods” that can make a big impact…

1) Spirulina
Don’t be scared off by this algae that grows on the surface of lakes; it packs the craziest, most nutritionally dense punch imaginable. High in protein, Iron, B12 and Vitamin K, Spirulina is especially beneficial for vegetarians, anemics or anyone who struggles with Iron deficiency. It’s also been shown to protect your liver and improve brain function, making this a top contender to add to your daily routine.

Spirulina has a very strong seaweed taste- so this one is best to mix into a smoothie or take as a shot. E3 Live is a similar algae harvested from lakes and is available in health stores as well as offered in shot form at several natural health restaurants in Toronto, such as Fresh.


21 01, 2014

Tempeh vs Tofu + Recipe: Orange Ginger Tempeh

January 21st, 2014|Blog, Nutrition, Recipes|

Instead of making tofu (unfermented soy) for your next veggie dinner, cook up TEMPEH- the healthier (fermented and much tastier in my opinon) form of soy.. Unfermented soy products, such as tofu, contain “anti-nutrients” which block the absorption of the nutritive compounds of soy, and contain goitrogens-  substances that supress thyroid function.  The process of fermentation destroys these dangerous substances allowing us to take in all the health benefits of soy, including preventing osteoporosis, cardiovascular disease, dementia, and various types of cancer.

Try this great recipe for  a vegetarian weeknight meal..


18 11, 2013

3 Tips for Choosing a Healthy(ier) Breakfast **Recipe**

November 18th, 2013|Blog, Nutrition, Recipes|

I share 3 key tips to help clear up some questions you may have on “the most important meal of the day” And a yummy recipe!!

**Check out this video blog I did with LifestyleVideos.com on how to make my recipe below


2 10, 2013

Seems Popeye was pretty smart after all – 5 Quick Facts About Spinach + RECIPE

October 2nd, 2013|Blog, Nutrition, Recipes|

I love love spinach. Spinach salad, spinach in my pasta, or spinach steamed with garlic and lemon… mmm all these flavours come together so well. Besides the great taste, spinach is also a nutritional powerhouse. Here are just a few health benefits it offers to our bodies, minds and lifespan (followed by a tasty recipe for you guys to try at home)
Now go get your spinach on! –

11 09, 2013

Antioxidant Packed Beet & Blueberry Salad

September 11th, 2013|Blog, Featured, Nutrition, Recipes|

I love to cook with local Ontario produce. There’s nothing like using what’s from our soil.. Beets and blueberries are some of my favorites. Firstly, they both add a ton of flavour to anything you add them to. But even more importantly they are nutritionally loaded with antioxidants which help everything from eye, skin and heart health, as a result extending our lifespan. Can’t go wrong with that eh? Let’s break them all down before I get into sharing the yummy recipe I have for you guys…

Why I think this is a perfect antioxidant salad…


15 08, 2013

Mexican Turkey Lettuce “Tacos”

August 15th, 2013|Blog, Nutrition, Recipes|

I love me some tacos.. Mostly I love any spice related to mexican food. Cumin, chilli powder, paprika, garlic , cilantro… I can go on and on. There is so much flavour in all these spices so I used them A LOT to enhance many of my dishes without having to douse everything in a tone of butter or oil. Not to mention all the killer health benefits all these spices hold. Together they are antioxidant loaded, anti-inflammatory, immune boosting, cholesterol lowering.. I can go on and on.
Here is a super simple and flavour packed recipe to try out soon. Instead of using the traditional white corn or flour tortillas, I used romaine lettuce as the taco wraps. They are the perfect size and shape to hold the filling, ad a nice light crunch, and allow us to eat more of the good stuff. This works great for a dinner party with friends as it’s very simple to put together. People can even make their own and top with their condiments of choice. Everyone’s happy!


6 08, 2013

Vegetarian. Delicious. Protein Packed. Possible? Yes!

August 6th, 2013|Blog, Nutrition, Recipes|

Buckwheat?.. But not wheat at all! Look to this gluten free seed as an alternative to rice or oatmeal. Buckwheat is not even a grain. It is a fruit seed related to rhubarb, yet has the texture and filling aspect of grains, thus making it a suitable and delicious gluten free alternative. It is also loaded in fibre with 5 grams per 1 cup serving. The good news keeps getting better…. It is a complete protein! YESSS.. This means it containins all nine essential amino acids, including lysine (usually the amino acid that is lacking in most veg proteins), making it an excellent vegetarian protein and fiber source! Hooura.. for all of you vegetarians who are finding beans & rice or quinoa a little redundant to satisfy your proper protein intake.






18 07, 2013

Protein Pancake Video Shoot -> LifeStyleVideos.com

July 18th, 2013|Blog, Nutrition, Recipes|

I got the chance recently to share one of my favorite healthy and delicious breakfast recipes with a terrific lifestyle website called lifestylevideos.com.
Check out the video below.. As well as the site’s post here with […]