This the perfect spring salad. It has protein, fibre, healthy fats, and antioxidants. It is referred to on social media as the Jennifer Aniston Salad because she apparently ate it a lot! I modified it slightly. Enjoy!

I saw this posted on Rachel Mansfield’s instagram recently and it looked so good. I had just recently gotten a question about salads in winter, and I thought this was a nice way to ‘winterify’ a salad. The shredded brussels get broken down a bit by the apple cider vinegar so they are easier to digest. The additions of nuts/seeds, dried fruit, and optional cheese also warms up the dish. I thought this would be a great side for holiday dinners, or a main with some added protein like a simple grilled chicken breast, or air fried tofu cubes. Enjoy!!

I have been collaborating more and more with a friend and colleague Registered Holistic Nutritionist Krista Parr of Root To Fruit Nutrition. We are doing a community talk this week, and she inspired me to try out her famous fertility fat bombs. I have seen a bunch of variations on this theme with the increased popularity of the ketogenic diet, and overall focus on increasing healthy fats in our diets. I tried them for the first time this week, and I am sold! This particular recipe contains maple syrup but if you are sticking to a keto diet, you would want to sub in stevia, erythritol, or another liquid sweetener of your choice.

I find when summer hits our appetites change from the cooler rainier months. We crave more cold foods and drinks, and lighter meals tend to do the trick. That’s where smoothies come in. My son has been pretty suspicious of smoothies as of late (likely because I have been stashing too many unknown or undesirable items in there !), but this one he drank no problem. I also invested in a double walled water bottle that has a straw so smoothies can stay fresh and cold during our summer adventures to the beach/playground/pool. Try it out today!

This salad caught my eye recently. Now that it's spring I am starting to get back into eating more raw veggies and salads with leafy greens. I tend to refrain from these colder foods during the winter months, but the cherry blossoms are now popping, so it's a sign! This salad seemed like a great crossover for early in the spring with the cold raw leafy greens, and the warm curried cauliflower. This is what's for dinner at my place tonight. Insiders tip: I will leave some of the ingredients separate so that my 7 yr old might try like roasted cauli, some leafy greens, lentils, and grapes. A layered meal is how we roll when introducing new foods at my house. Enjoy!

This is one of my favourite meatball recipes, and when I serve it no one realizes it is egg and gluten free. The meatballs always come out incredibly moist and flavourful. They can be time consuming to make, so consider a double batch (although you might have to process in shifts if your run out of room). They are always worth it! These meatballs freeze very well, and are on a regular rotation in my home. We often don't bother serving them with any pasta / grains and just eat them paired with some veggies. Enjoy!

This has been a go to for me for a couple of years. My 'selective' eater will eat it in combo with a nice fresh loaf of bread. It freezes beautifully and is not too labour intensive. If you are in a rush, chop the veggies in advance and you can have a quick weeknight meal. I always add the chickpeas and along with the cashew cream, they provide some protein and healthy fat to increase the nutrient density of this meal.

When I went back to work full time I was gifted a slow cooker. I didn’t even open it for a little while, not knowing what exactly to do with it… Now that the days are cold and dark, and I am working more, the slow cooker is among my go to kitchen tools. I make this stew with dark turkey meat is more nutritionally dense than white meat (also it is way more flavourful). I lay off the chiles as my 4 yr old will be eating with me, and he is not a fan of spice. This is a hearty, grounding, filling, and nutritious meal that can be ready for 5:30 even if I get home not long before. Thank goodness for modern technology.

In my house we do not drink liquid cow’s milk. We usually try to rotate our non-dairy milks to avoid consuming too much of one specific option. Store bought dairy milk alternatives are widely available in many varieties, but they do carry some ingredients that I am keen to limit (such as carrageenan, guar gum, and a whole lot of sugar).I finally got into a regular habit of making my own, almond milk and I was amazed at how easy it is! My 4 yr old loves to help squeeze out the milk, and I’ve even caught him squeezing it into his mouth. It lasts only a few days, so I make it in appropriate quantities, but it tastes great, and I know exactly what’s inside! Enjoy…

If you grew up in the 80s, Zoodles referred to a canned tomato pasta dish with zoo animal shaped noodles. Nowadays, it has a whole new meaning. Most people referring to Zoodles are talking about spiralized zucchini in long noodle-like strands. I finally broke down and purchased a Paderno spiralizer and I have been off to the races ever since. So far I have only managed to spiralize zucchini, but a quick internet search shows me there are many more options! Zoodles are a great grain free and gluten free pasta alternative. They taste great, and hold up well to cooking and sauces. I like them best raw or slightly sautéed in extra virgin olive oil. They are a great way to indulge in the summer harvest, and are kid approved! Yum!

As the days cool off I start to turn from raw / cold meals to more warming and grounding foods. A warm breakfast is a great way to start the day. This porridge has lots of essential fats, protein, and fibre to balance blood sugar, keep energy levels stable, and help with balancing moods and building neurotransmitters (such as serotonin). It is grain free so helpful for those who can’t tolerate oats and other cereal grains. I love it topped with frozen berries from my summer harvest. Enjoy!

This recipe showed up on one of my favourite food blogs nourishingmeals.com recently. I love all the recipes and information there and often recommend it to my patients. I know from raising my little one that getting greens into kids can be tricky. She recommends trying this smoothie anytime after the age of 1 to develop a child’s tastebuds early. I agree with her one caution regarding citrus in kids. Check if your child reacts to citrus beforehand. Also, a summery tip is to freeze leftover smoothies into popsicle molds for a hot day!

My son’s birthday falls in spring, and this year I was so torn on what to make. On the one hand I was committed to making something healthy and low in sugar and allergens, on the other hand I knew this year he was really hoping for a sweet celebratory treat. I compromised with a version of this recipe. I made it as cupcakes and it was a mild success, but a friend perfected this tasty treat at her kids’ birthday shortly after. Consider it a way to have your cake and eat it too!

This is the perfect recipe to have going on a cold / damp winter night. Bone broths are one of the most universal nourishing foods across various traditional cultures. They are packed with lots of protein and minerals, They are known to support the digestive tract, the immune system, and the production of neurotransmitters for balancing mood. I like this recipe because it uses a slow cooker which makes it easier for busier folks. Enjoy!

This fall I am still seeing an abundance of local, organic cherry tomatoes in the markets and stores, amazing! Tomatoes are one of those veggies that are so flavourful when in season, and so bland otherwise. They add some bright colour to this dish, but if you are someone who can’t tolerate tomatoes and other foods from the nightshade family, just omit them, or replace them with slices of red grapes to shake it up. I love a hearty grain salad for lunch or dinner at this time of year, and if you make extra this dish can be great for breakfast.

I recently started preparing this as a healthy treat for my son. Chia seeds are gaining a lot of attention as one of the top 'superfoods'. They are full of fibre, omega 3 fatty acids, and protein. Also they have an amazing ability to produce a pudding-type texture when soaked. This recipe is very easy, and can be used as a satisfying breakfast item of dessert. This is a basic recipe, but can be added to in all kinds of creative ways.

Now that spring is in the air, the thought of a cold breakfast is less daunting. This is for those rushed mornings when you are running in a few directions. These oats are a perfect way to get some nutrition in before a hectic day. They have also been a real hit with my toddler who requested them as his first choice for his birthday breakfast!

What better way to warm up then a hot cup of tea. I am firm believer that no tea bag can rival chai tea made from all fresh herbs and spices. This recipe contains several amazing ingredients that have wonderful medicinal qualities. These herbs help with digestion, circulation, blood sugar balance, and are full of antioxidants. This recipe can be made in large batches and can use caffeinated black tea or decaffeinated tea such as rooibos. Enjoy this blend on a cool rainy day!

This delicious recipe is a nutritious and warming dinner option. As other curries it gets more flavourful on the second day. This is a great way to sneak in all kinds of veggies, but is still rich in healthy fats from coconut and cashews. When served over quinoa the protein content goes way up. Enjoy!

My good friend and colleague Lisa shared this recipe with me. This is a simple dish to make, and combines healthy fat with protein and low glycemic index ingredients. It is a great summer treat to be served with local berries. Yum!