Category Archives: Recipes

Permalink to Small Steps Caesar Salad Dressing

Small Steps Caesar Salad Dressing

In 2009 when I went back to school to become a holistic nutritionist, my family had to endure numerous changes.  They found new food in the pantry, in their lunch bags and on the dinner table.  I always thought I was feeding my family “good” food, but I found the more I learned at school, the more adjustments I needed to make to our ‘standby’ meals.

Some adjustments were successful, but some were definite failures.  I learned the hard way, “healthy” Mac and Cheese does not constitute comfort food on a dark, rainy, November evening.

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Permalink to How to be a Healthy Vegetarian (Why I am a Vegetarian Part II)

How to be a Healthy Vegetarian (Why I am a Vegetarian Part II)

Last week my blog focused on why I became a vegetarian and this week I want to focus on how to be a healthy vegetarian.

For me giving up meat was actually quite easy.  After reading Diet for A New America by John Robbins and learning about the treatment of animals intended for human consumption, I stopped eating meat fairly quickly.  Now, just because I stopped eating meat it didn’t mean that I was going to be any healthier.  There are many studies and it is broadly accepted in the medical and alternative health communities that, key point – done properly, a vegetarian diet is very healthy and in fact, beneficial for the environment, animal welfare, disease prevention and longevity.

So if simply cutting out meat doesn’t make you healthier, what does?

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Last week I was invited to two events where I needed to bring an appetizer.

I always feel, as a nutritionist, the expectation for me to provide a healthy appetizer is quite high.  Whether this is true or not, it doesn’t matter, because I always want to serve healthy, delicious food.  By the way, ‘healthy and delicious’ do not have to be mutually exclusive and these two recipes are proof.

I prepared and brought with me SunSpread Pate as well as Gourmet Pumpkin and Sunflower Seed Pate .

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Permalink to My go to meal – Plan B made with Love (Tomato Soup)

My go to meal – Plan B made with Love (Tomato Soup)

Have you ever tasted food made with love?

It’s like a good nights sleep, you know it when you’ve had it.

Dad’s barbequed salmon he caught himself, Auntie Mary’s spaghetti with meatballs, or Gramma’s tomatoes fresh from her garden picked on a hot summer afternoon.

Remember the taste of the warm flavours and the richness on your palate as you savour the chef’s joy of sharing and nourishing those they love.

I know my family can taste the difference between a meal I prepare with passion and energy versus a meal I throw together because I have to.

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Permalink to Sometimes I Amaze Even Myself with Pad Thai

Sometimes I Amaze Even Myself with Pad Thai

I love to cook, shop for food, find new ingredients, chop, sauté, watch and taste as colours and flavours melt together to create something wonderful and soothing.

I must confess, however, that I find it impossible to follow a recipe. In my world, a recipe is a guideline where the ingredients and amounts are meant to be altered.  My alterations can depend on anything from my mood, to my taste buds, to the weather outside, to what I have or don’t have on hand and or I may just have to add a new item I found at the market that day.

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Permalink to Pumpkin Chia Seed Muffins

Pumpkin Chia Seed Muffins

Click to Download Recipe

RECIPE TYPE: Breakfast or Snack
COOKING TIME: 30 – 40 Minutes


Very tasty and wholesome muffins

Pumpkin is an excellent source of the antioxidant beta-carotene

Chia seeds are an excellent source of Omega 3 Essential Fatty Acids

These muffins are easy to make and freeze well for up to 2 weeks

They are a quick easy breakfast, snack or addition to a light lunch


Permalink to Hail Kale

Hail Kale

Kale - Holistic Nutrition

As Registered Holistic Nutritionists we always recommend a whole foods based diet.  Eating whole foods in their natural state is a healthy sustainable way to eat – always.  When you eat food that hasn’t been processed, refined or denatured you’re getting all the fibre, vitamins, minerals and phyto-nutrients that Mother Nature intended you to have.  Out of the abundance of wonderful food nature designed, there are a few stars.  These ‘stars’ are powerhouses in the nutrient world.  One of the stars you may be hearing a lot about is kale.  Not only can you purchase kale locally, but is grown all year round so there is always plenty of fresh kale available.

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Permalink to Cauliflower & Celery Root Soup

Cauliflower & Celery Root Soup

Click to Download Recipe

RECIPE TYPE: Brunch, Lunch or Dinner
COOKING TIME: 30 Minutes


  • very satisfying – comfort food without all the fat
  • creamy winter soup without any cream
  • totally vegetarian
  • non dairy
  • great as a leftover
  • can freeze and use later
  • heat it in the morning, put it in a thermos and have it for lunch
  • really nice mild flavour – even the pickest eater will like it



Good source of Fibre and Vitamins C, B6, K and Folate
Contains minerals beneficial for muscle and bone health including Potassium, Magnesium, Manganese and Phosphorus


Permalink to Good Morning Granola

Good Morning Granola

Click to Download Recipe

RECIPE TYPE: Breakfast or Snack
COOKING TIME: 20 Minutes


Sprinkle a few heaping tablespoons over organic Greek yogurt for a high protein and tasty breakfast or take a handful in a baggie with you for later when you need a healthy snack. This granola is high in fibre, magnesium, Vitamin E and all the B Vitamins as well as contains cholesterol lowering properties and very low sodium.




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