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!

My good friend Mira introduced me to this dish, and with it the Du Puy Lentil. It is a french lentil that his been grown in volcanic soil so it is rich in minerals. It is also more durable than the typical red/green/brown lentil so it stands up well in this salad. The dressing contains an amazing combination of warming and healing spices. I am always looking for ways to add things like turmeric, cayenne, and cinnamon into my patients’ diets. I have often made this with the additional arugula and goat cheese and it is delicious. This salad improves the day after when the flavours have been mingling! Enjoy…

This is a great treat for the winter blahs. Not only is it a warm soup, the addition of ginger really spices it up, as well as aiding in digestion. I just thawed a frozen batch of this soup and thought it was more flavourful than the original! Enjoy this delicious dish.

These have become a regular meal in my house. It is easy to prepare and so beautiful with so many bright colourful components. We have access to such fresh fish in BC, so here is just one more way to prepare it.

This is a perfect main meal salad on a summer day. It contains various detoxifying foods like beets, radishes, ginger, and lemon. It is also looks so beautiful when arranged on a plate with all of its bright colours. The kicker is that this recipe is incredibly simple to prepare, which is excellent for new parents who have little time, but want to continue eating healthy. I may have a little experience with that these days …

These delicious balls are fantastic for all kinds of occasions. They make great after school snacks for kids, they are full of protein for athletes after a workout, they also happen to make ideal fuel for nursing moms during those late night feeds! I have relied on these often for a pick me up!

Who's to say that there is no such thing as a healthy dessert that tastes good too? Follow this simple recipe to enjoy a delicious banana loaf that contains no dairy or eggs, no gluten, and no refined sugar. Make it for a special occasion, or ration slices as an alternative to your 3 pm raids to the coffee shop dessert section.

According the the mediterranean diet, a healthy diet should be rich in beans and legumes. Dal is a simple and nutritious way to get your lentils/beans. This recipe is rich in protein and fiber, as well as flavour. It will warm you up on a cool day, and it freezes well so make extra!

This is a delicious new twist on traditional tabouleh. It's a great cooling option for a picnic on a hot day. Parsley is an incredibly healthy food. It is considered an excellent source of vitamins A, C, and K. It is full of antioxidants, flavonoids, and is considered a 'chemoprotective' food because it can help neutralize certain types of carcinogens. Parsley is also an ideal food for healthy weight control. We usually consume parsley only as a garnish, but tabouleh lets us consume it in a much higher quantity. I recommend adding at least one of the optional list at the bottom to perk this side dish up into a main meal.

This recipe was passed on to me by a good friend. It is a fantastic, filling, and colourful meal that is sure to impress friends who are skeptical about vegetarian food. It is also fun to prepare with kids because of all the different components and the creativity in assembling each portion at the end. This is a good meal for spring because it combines textures with the grounding warmth of brown rice and cooked carrots but also the fresh, raw, crisp salad to lighten it up as we prepare for the warmer, brighter weather. Enjoy!

Oats are a fabulous way to get your strength and energy going on these cold, dark winter mornings. They are full of fibre, and will satisfy you while keeping your blood sugar stable for the whole morning. Oatmeal is also nourishing to the adrenal glands, which are working overtime at this point in the year. I combine my oats with fruit and raw nuts/seeds to add flavour and protein. I recommend a chewier version called steel cut oats for optimal health.