nourishing traditions + sustainable habits

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Sweet Potato & Spinach Falafel

Sweet Potato & Spinach Falafel

These flavour and nutrient packed falafel are the perfect snack to keep your little ones’ hunger cries at bay or just as part of your lunch. Unlike the normal falafel that uses chickpea, this one uses pinto or black beans as the base which adds […]

Chilli & Ginger Beef Stir Fry

Chilli & Ginger Beef Stir Fry

This recipe is simple and really can be made with almost any veggie. It’s great for a busy weeknight meal as it takes under 30 minutes to prepare. You can do the chopping while you are cooking or if you are really in a hurry […]

Decoding Food Labels: 3 Simple Tips to Understanding Ingredients

Decoding Food Labels: 3 Simple Tips to Understanding Ingredients

A general rule of thumb is that if the front label on the item of food claims it is healthy, it probably isn’t. A healthy food normally doesn’t need to advertise itself as such because it’s obviously healthy. Because food marketers have begun using more […]

Cheesy Sweet Potato Crackers {dairy & gluten free options}

Cheesy Sweet Potato Crackers {dairy & gluten free options}

I don’t know about your family, but my two little boys love crackers. They could eat them all day, but me I’m not a huge fan. To me, they are just filler food with no nutrients to offer, not to mention all of the unpronounceable […]

Healthy Habits: Eat Veggies for Breakfast

Healthy Habits: Eat Veggies for Breakfast

One of the best and most simple ways to improve your physical and mental health and lose weight is to up your vegetable intake. Most nutrition guides tell you to eat at least 5 fruits and vegetables a day. While that is good, we really […]

10 Reasons to Eat Real Food

10 Reasons to Eat Real Food

When I started this post it began to grow arms and legs. There is just so much to say about the benefits of eating real food. But I decided that instead of making this post ridiculously long, this would be a little intro, a quick […]

Savoury Sweet Potato Muffins: a perfect protein rich and nutrient dense snack for the whole family

Savoury Sweet Potato Muffins: a perfect protein rich and nutrient dense snack for the whole family

The motivation for creating this recipe came from my frustration with the 3 little words, “Mom, I’m hungry!” I become exhausted trying to find healthy snacks for my boys between meals that are quick and provide extra vegetables and protein. These are two things I […]

Banana Beetroot Pancakes {gluten, dairy & refined sugar free}

Banana Beetroot Pancakes {gluten, dairy & refined sugar free}

With Valentine’s Day coming up I wanted to share a healthy way of bringing some fun nourishing pinkness to your breakfast table that is very tasty as well perfect for those with dairy or gluten allergies. These pancakes include 4 eggs and beetroot so not […]

What about fat? {part one: the cholesterol myth}

What about fat? {part one: the cholesterol myth}

One of my clients came to me concerned about the saturated fat she was eating in the meal plans that we prepared for her. She was eating more meat, animal fat and coconut oil than she was used too. While she felt she was eating […]

Healthy Habits: Eat More Vegetables

Healthy Habits: Eat More Vegetables

Of all the healthy habits I have written about and will write about, this single one is probably the most essential healthy habit to develop. Vegetables should be the base of our meals and should at least fill up half of our plates, yet unfortunately […]