Lemon Mint & Feta Farro
Farro is an ancient wheat grain with a nutty flavour and chewy texture. It makes a great alternative to other grains like brown rice and quinoa. It is a high source of fibre. Farro can be used in soups, salads and side dishes like this recipe below. You can buy farro...
Peanut Butter Oatmeal Energy Bites
These energy bites are a filling snack to keep you going during a busy day. A source of fibre, healthy fats and some protein with a hint of sweetness. Makes 24 Ingredients: 1 cup of quick oats 1/2 cup of natural peanut butter (or use a nut free butter or almond...
Massaged Citrus Kale Salad
I made this recipe as part of a cooking demo for a Nutrition and Exercise Symposium with the Arthritis Society on March 18, 2017. The key to making kale taste great is to massage it! Doing so takes it from tough and bitter to softer and more flavourful. The great...
Blueberry Lemon Chia Seed Muffins
These muffins have a secret ingredient - beans! This adds an extra boost of protein and fibre. Beans are incredibly versatile and I included 1 cup of puréed white kidney beans (just drain and rinse canned beans and blend in a blender or food processor) into these...
Turmeric Fried Cauliflower Rice
Turmeric is a spice used in curry powder. It contains a compound called curcumin which this spice its yellow colour and has anti-inflammatory properties. This fried rice is a great way to load up on veggies and makes a low carb side dish! This recipe makes a large...
Sweet Potato Nachos
Sweet potatoes are a great alternative to chips! Cut back on the fat and sodium content while still enjoying the flavours of nachos. Keep the skin on for even more fibre. These nachos make a great healthier party snack or dinner. Ingredients: For sweet potatoes: 2...
Smashed Potatoes and Roasted Vegetables Recipes
Serve up your protein with a side of roasted vegetables, salad and smashed potatoes to round out the meal and add colour. For a balanced meal, make ½ your plate come from vegetables, 1/4 starch and 1/4 protein. Crispy Smashed potatoes Crispy on the outside yet fluffy...
11 Superfoods for Athletes
“Proper nutrition won’t make an average athlete elite, but poor nutrition will make an elite athlete average” A varied diet of mostly whole and minimally processed foods is essential for any athlete. Nutrients should come from food first, not supplements. I use...
Vegan Cauliflower ‘Alfredo’ Sauce
Vegan Cauliflower 'Alfredo' Pasta We always hear “eat the rainbow!” meaning choose colourful fruits and veggies, but lets not forget about white vegetables! This recipe is packed with a few – cauliflower, onions and garlic. Variety is so important because each colour...
Movember & Men’s Health: Nutrition to Reduce Prostate Cancer Risk
Nutrition for Men’s Health and Eating to Reduce Your Risk of Prostate Cancer