nourishing traditions + sustainable habits

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Deconstructed Salmon Falafel with a Tomato & Avocado Salsa

Deconstructed Salmon Falafel with a Tomato & Avocado Salsa

I’ve debated for years over what to call this recipe. It was born out of a failed falafel recipe which turned out to be so much better than what it was meant to be. Basically, it’s a base of cous cous, mashed chickpeas & flaked […]

Healthy Habits: How to Meal Plan like a Pro…

Healthy Habits: How to Meal Plan like a Pro…

I can’t believe that February is almost over, and the beginning of a new month is a great time to get a new habit started. This week I wanted to share one of the most basic, but essential healthy eating habit– meal planning. You may […]

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 two: how a high fat diet can boost weight loss}

What about FAT? {part two: how a high fat diet can boost weight loss}

Ever wonder why no matter what you do you can’t seem to lose the weight? You ‘burn’ more calories than you take in, choose the low-fat products over the full fat ones, eat lean meats, avoid butter and wear yourself out exercising to burn fat. […]

Oatmeal Raisin Cookies {gluten, dairy & refined sugar free}

Oatmeal Raisin Cookies {gluten, dairy & refined sugar free}

While I always advocate to avoid sugar as much as possible, sometimes you just need a cookie. So when you get than hankering, make sure you have some healthier treats in your baking arsenal that don’t use refined sugars. But something I always have to […]