Lime Chicken with Fruit Salsa Feast

A meal like this provides a wide range of fruits and vegetables which guarantees a vast range of vitamins and minerals, plus lots of good carbohydrates for energy and fiber to keep things moving. The egg white glaze on the roasted yams along with the chicken both provide the essential amino acids (building blocks of protein) that our bodies need to rebuild and maintain a healthy immune system. The avocado and olive oil provide a good but balanced level of healthy fats that are important for lustrous skin, hair and nails, as well as brain health and clear, efficient thinking. Continue Reading →

Quickie Bison Stir Fry

Bison is similar in taste and texture to beef. The way the animals are raised and fed leads to variances in their nutritional content but generally bison has less calories and saturated fat than beef, while being higher in iron and vitamin B-12, important nutrients for maintaining high energy levels. Bison cooks very fast, making it a good option for throwing a meal together quickly and easily. Continue Reading →

Easy Sausage and Vegetable Bake

This is the kind of dish I like to make when I am out of town and don’t have full access to my regular arsenal of flavorings and spices. Because there are so few ingredients the quality of the sausage makes a huge difference. I recommend getting one from a local butcher, they tend to be much higher in quality, way fresher and  with lots of interesting combinations, minus all the cheap fillers like soy, MSG and hydrogenated oils. Continue Reading →

Chocolate Peanut Butter Banana Popsicles

Frozen bananas have become a pretty well known (in healthy food circles) ice cream substitute, known as “nice cream” but they are also a great base for popsicles. From there the coating can be any kind of chocolate and the final topping can be any kind of nuts or seeds (although my brother is watching me type this and he says that seeds are only appealing to squirrels [he’s wrong]). Dark chocolate is ideal nutritionally because it has a higher concentration of cacao and usually less sugar. Continue Reading →

Pesto Smashed Potatoes

Potatoes are a particularly great source of potassium, I’m not sure if their names start the same way for that reason or if it is just a coincidence. Potassium is an electrolyte and it is crucial for maintaining hydration and a proper pH, or acid alkaline balance in the blood and other tissues. It is also integral for nervous and cardiovascular systems, and increasing it can be potentially as effective as lowering sodium for people with high blood pressure. Continue Reading →

Ham and Cheese Frittata Muffins

Ham and cheese is one of those classic flavors that appeals to nearly everyone, including even the pickiest of eaters. I like to use a nice aged cheddar because it has more flavor, so less can go further, which is something I like to consider when combining such heavy proteins together. The tomatoes add in some bulk and fiber, balancing out the eggs, ham and cheese so that the end product isn’t too rich and they are generally less off-putting than most vegetables for those picky eaters. Continue Reading →

Spring Prawn Salad with Mojito Dressing

As soon as the sun comes out I start dreaming of lazy afternoons on patios with friends and mojitos. It wasn’t that kind of day so I settled for a mojito inspired salad. Limes are very high in vitamin C, so much so that they were used to save British sailors, or “limeys” from scurvy. Like lemons they contain several other nutrients and are cleansing and detoxifying. Continue Reading →

Marie’s Maple Parfait

My mom’s friend Marie is one of the best cooks I know, her food is always full of love and so creatively prepared. She makes this for us in the summer, a simple dessert from her Québécois background, with blueberries over vanilla yogurt drizzled with maple syrup. It is unbelievably good! I like to eat it on its own for snacks too so I add in some nuts and seeds to make it extra filling and increase the protein and fat content to balance out the sugar, keeping blood sugar levels from spiking too much. Continue Reading →