Many of my clients say that they are just too busy to eat healthy at home. "Eating healthy all the time takes too much time." With a family, a full time job and a business on the side, I get it. I am also
Who doesn't love a new drink to try that will actually support your gut health, encourage hydration and taste amazing! Serves 2. Ingredients: 1 cup water 1/4 cup chia seeds 3 cups coconut water 1/2 cup frozen raspberries 2 Tbsp lemon juice (optional) Directions: Simply add ingredients to your blender and blend! Other Blogs you
Pumpkin Muffins are a fun way to support your immune system and overall health.
This recipe was inspired by one created by That Clean Life. Ingredients: 1 carrot grated 1/2 cup chia seeds 2 cups unsweetened almond milk 1/4 cup walnuts 2 tbsp flaked coconut (unsweetened) Sweeten to taste (stevia, maple syrup, or xylitol) Toothpick swirl (or up to one drop) of On Guard Essential Oil Directions: Soak chia
As always, our website only includes recipes that will help those of you struggling with food intolerances! All are free of dairy, gluten and refined sugar or will at least provide options. I whipped up this incredible treat when my mother in law was experiencing issues
This salad is a great option for lunches. The protein and fibre will keep you feeling satiated for hours. Beans are a big part of the Mediterranean diet
Serves 4 4 wild salmon fillets 1 bunch asparagus 1/4 tsp sea salt 1/4 black pepper 1/4 tsp dried parsley 1/4 tsp. dried dill 4 tbsp olive oil Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with
In addition to being a holistic nutritionist and health enthusiast, I'm a mom of two boys and now a little puppy, so having a clean home is really important to me. Little bodies are impacted much more by chemicals! Dog Freshener to Purify and De-Odourize Generally, living
Sugar Substitutes to Satisfy Your Cravings - written by Nindy Grewal, Registered Holistic Nutritionist Holiday season is approaching fast and so are all the tempting goodies. The Christmas cookie exchange parties, holiday dinners and work social gatherings have begun and all the glory of baking (and
It can be hard to find a nutrient dense snack that will keep you feeling energized and satisfied without overloading you on carbohydrates. Typically when we reach for a snack it’s a granola bar, cookie, crackers, muffin, or maybe an apple. All of which are carbs,
These pancakes are perfect for a weekend breakfast because they are filling, healthy and delicious! Better yet, they are very simple to make and require only a blender. That's right, only one thing to wash! 1 1/2 cups wheat free oats 1/2 cup gluten free
Cookies, treats, chocolate…they are everywhere during the holiday season. If you want to stick to your health goals over the holidays but at the same time, not feel deprived, there are many options that are similar to our ‘old’ favourites that are worth a try.
This recipe is fantastic. Why? It is gluten free (no bloating!) High in protein (eggs) and fiber (thank-you coconut flour) You can send it in your kids lunches - nut free! Good amount of healthy medium chain fats for energy Low glycemic - therefore no
If you are going to eat cookies make your own with ingredients you trust instead of buying cookies that are filled with transfats and refined sugar. 2 of President's Choice Decadent Chocolate chip cookies have 5 grams of saturated fat, 21 g carbs, 12 g of
Frittata with Shrimp, Spinach and Tomato Low iron is a common health concern for many. And, one of the best ways is to increase iron levels naturally through food, because your body can absorb them more effectively than when taken in supplement form. This frittata is
Try this healthier version of banana bread. Dense and delicous! 1 1/2 cups ripe mashed bananas 2 eggs 1/4 cup coconut oil or organic butter 1/2 cup coconut sugar 1 cup brown rice flour or spelt flour 1/4 cup ground flax seeds 1/3 cup oats
Chia seeds are a highly nutritious food that are a great addition to your daily menu.Why? Chia seeds are rich in omega-3 fatty acids, even more so than flax seeds. Chia seeds are rich in antioxidants. The whole seeds don't deteriorate and can be stored for longer periods without becoming
your energy levels soaring! I have been enjoying smoothies almost every day for breakfast for the last few years now and to be honest, when I don’t start my day this way, something feels off. My energy wanes by the afternoon, I don't feel as motivated and I
My boys are hungry all the time! Must be a constant growth spurt because I honestly can't keep up with their appetites! This presents a challenge for me because they eat gluten and dairy free and are sometimes a little picky to begin with. And
This simple and delicious meal makes the perfect mid week meal because it takes only 10 minutes to prepare. There is no need to resort to less than healthy 'take-out' meals that are loaded with unhealthy fats and too much sodium, with meals as simple and delicious
Being told that you are either celiac and/or intolerant to gluten grains can sometimes be an overwelming diagnosis for many. Once you start paying special attention to the ingredient lists of the foods you buy, you will realize that gluten grains are in everything! The
We found this recipe in a book called Vegging Out. This will go well with any protein you decide to cook for Thanksgiving. The cranberries add a nice touch of sweetness and the almonds add some crunch! Ingredients: 4 tbsp butter, melted (or coconut oil) 1/2 cup chopped onion
This is a nice breakfast option for the fall to begin building your immune system and it tastes just like pumpkin pie! Pumpkin is high in immune promoting Vitamin A. Try to increase the amount of bright orange fruits and veggies in your diet to keep
A vitamin and mineral packed version of coleslaw, this salad has thinly sliced kale tossed with crunchy bell pepper and carrot slices. The slaw is dressed with a salty peanut dressing that will complement any barbeque. This recipe was inspired by one found on Martha Stewart's
A healthy spin on the classic rice crispy squares. I like this because it’s a great way to pack more calcium into the kids. Ingredients: 2 cups puffed rice 1/4 cup sesame seeds 1/2 cup currants 1/4 tsp cinnamon 1/4 cup dairy & gluten free chocolate chips 3/4 cup macadamia or cashew
This recipe is from “Superimmunity for Kids” by Leo Galland, M.D. It’s a great smoothie for kids because it provides all essential fats and nutrients. You can also use this recipe for freezer pops. Ingredients: 10 almonds 1/2 - 1 cup water 3 tbsp plain full fat yogurt (organic
Our boy’s favourite snack is hummus. We put it on everything from crackers to veggies to brown rice cakes. We even used this as a pasta sauce on occasion. This hummus is packed with nutrition and will keep any active child going all day. Ingredients:
Loaded with vitamins and minerals, kale is a highly nutritous food that is a 'smart' addition to anyone's diet. And when in chip form – you can’t go wrong! Ingredients: 1 large bunch of curly green kale (washed and dried) Topping
This recipe was inspired by a recipe I found by Dianne Steeper. It tastes great and has a good texture for a gluten free muffin. 2 eggs 1/4 cup grapeseed oil 1/4 cup unsweetened applesauce 1/2 cup unrefined (platation) raw brown sugar (or xylo-sweet for
1/2 can light coconut milk 1/2 cup water 1/2-1 cup frozen pineapple chunks (if using fresh, add 1 cup ice cubes) stevia to sweeten it up (optional) Directions: Simply blend all ingredients together and enjoy!
You can feel good about including these nut-free cookies in your kid's lunch bags. These cookies beat 'bought' cookies hands down because they are made from whole grain flour, contain no trans fats, and have very little sugar. And there are 2 whole apples in this recipe!
This smoothie will replenish your energy and nutrient stores following a workout. The tahini and dates make it rich in calcium and iron. If you don’t want the smoothie to be quite as sweet, replace the dates with 1/2 cup berries. Ingredients: 2 small bananas, frozen or
This is one of my kids favourite snacks. It’s very simple to make and is a good high protein snack. They are better when eaten right away as they tend to lose their crispiness over time. Ingredients: 1 can chick peas 1-2 tbsp olive oil Sea
Ingredients 1 cup quinoa 1/2 cup dried cranberries (rinsed if not using organic) 1/3 cup extra-virgin olive oil 3 tbsp balsamic vinegar 1/2 tsp sea salt 5 cups chopped kale, about 1/2 small bunch 1/2 cup diced red onion 1 yellow pepper, diced Directions Rinse quinoa.
This recipe is from “The Supercharged Hormone Diet” book by Dr. Natasha Turner. 1 1/2 tablespoons Extra Virgin Olive Oil or coconut oil 2 boneless, skinless chicken breasts 1 clove garlic, minced 1 small onion, thinly sliced 1/2 red pepper, sliced 1/2 green pepper, sliced 1/4 cup green olives, pitted and halved 1
A great salad to tote to a potluck or to serve as a side dish or as a vegetarian main course. Ingredients: 1 1/2 cups quinoa, uncooked 2 1/2 cups cold water 1 pinch of salt 2 tbsp olive oil 2 tbsp lemon juice, freshly squeezed 1 large onion, chopped 1 large red
I had about 5 minutes to pull together dinner after a busy day out of the house and the entire family ended up loving this very simple and healthy pizza dinner. This is for all of the working parents out there! Simply grab some brown rice
This soup is perfect for our colder winter months when are immune systems are challenged. In addition to warming your insides and satisfying your taste buds, this soup will provide a boost to your immune system and give your soul a lift. This recipe was
This is a family favourite. It doesn’t last long and is a protein packed vegetarian dinner. Serve with a fresh green salad to round out this meal. Ingredients: 2 tsp olive oil (or 2 tsp coconut oil) 2 garlic cloves 1 chopped onion 1 chopped green pepper 3 3/4 cups vegetable
This recipe is healthy, warming and is the perfect meal for a cold winters day. This is Dr. Gillian McKeith’s creation from her ‘You Are What You Eat’ book. I have revised the recipe slightly to make this a ‘quicker’ meal to to prepare. Feel
Using lentils is a great way to increase the protein and fiber content of a vegetarian pasta. My kids don’t even know the difference between meat and the lentils in this sauce…(yet)! Ingredients: 1 tbsp olive oil 3 large cloves of garlic 1 tsp sea salt freshly ground pepper to
I found this recipe in a cook book called ‘Enightened Eating’, Nourishment for Body and Soul by Caroline Marie Dupont. I modified it by reducing the maple syrup a little and by adding the flax. This muffin recipe is low in sugar, high in fibre and tastes
Ideally, the ‘healthiest’ muffin is high in protein, fiber and contains only the healthiest fats. A healthy diet aims at keeping insulin levels (and sugar levels) balanced throughout the day and this means eating more protein and fiber to keep you feeling full, longer. (doesn’t
These muffins will taste a little different than store bought ones but you will quickly learn how much better they are for you! You won't notice sudden drops in energy or mood throughout the day like you might with the highly processed one you find
This smoothie is loaded with essential fatty acids, fiber and easily digested protein so is a great breakfast choice for those wishing to lose weight. Ingredients: 1.5 cups water (or fill your smoothie glass up to 3/4 full) 1/2 banana 1 cup frozen berries 1 serving protein powder 1/2-1 tbsp flax
This is a super way to get extra omega-3 fatty acids in your diet (from the walnuts and flax seeds), not to mention fiber, vitamins and minerals! Ingredients: 1/2 cup whole *oats (or steel cut) 1 tbsp ground flax or chia seeds 1 tbsp chopped nuts
These muffins will give you the energy you need without the refined sugars and fats that a commercial brand typically has. Ingredients: 4 ripe bananas 1/3 cup molasses 1 cup dairy free milk 1/2 cup peanut butter (or almond butter) 1 1/2 cups brown rice flower
This recipe was adapted from a recipe by Brenda Burton in her book titled, “Eat drink and be vegan”. Ingredients: 1 1/2 cups plain or vanilla non-dairy milk (unsweetened) 1/2 cup frozen blueberries 1/2 frozen banana (slice banana and put in freezer bag in freezer) 1 tbsp cocoa powder (or
There are so many options for shakes/smoothies but here is a nice option for children who don’t like anything that looks remotely like a fruit or vegetable. Ingredients: 1 banana 1/2 cup blueberries 1 1/2 cups of chocolate (or regular) almond milk (unsweetened) 1 tbsp molasses (optional – to increase