These 3-ingredient pudding cups are an ideal snack for hot days. The chia seeds are a great source of protein and healthy fats to keep the mind and body going strong while the mango provides some quick energy and natural sweetness. They both are also great sources of fiber and a range of vitamins, minerals and antioxidants. I used coconut milk for a an extra hint of tropical flavour but any nut or seed based milk would work just as well. Continue Reading →
Coconut Pineapple Overnight Oats
These coconut pineapple flavoured overnight oats are a way to take the flavours of a piña colada into a very healthy dish that can be acceptable first thing in the morning (rum optional). The oats are dense and hearty, and they thicken up to a rich mixture overnight with the help of some chia seeds and coconut milk. Some dates add natural sweetness and some cashew butter makes it all extra decadently creamy. Continue Reading →
Quinoa and Heirloom Tomato Pesto Salad
Quinoa is a very nutritious whole grain that can be eaten hot or cold. It has a nutty flavour and delicate texture that works well as a base for wholesome salads. It is notably high in protein, fiber, B vitamins, iron, magnesium, phosphorus and a range of nutrients. Continue Reading →
Grilled Peach and Chicken Salad
There are a few tricks that can make salads delicious while keeping them healthy. Fresh, seasonal fruits add in some sweetness and juiciness, or in colder months dried fruits can be good too. Cheese or avocado adds in some creaminess and makes it more satiating and satisfying. Spice crusted meats and bacon (or roasted chickpeas for vegetarians) greatly increase the protein content and bulk up the salad. Bringing it all together with a fresh vinaigrette adds another layer of flavour but keeps it light. Continue Reading →
Cedar Planked Lime Salmon with Peach Salsa
Fresh wild salmon cooked on a cedar plank over the grill creates the centre for a really healthy, nutrient dense dinner for hot days. This method imparts some smokiness from the BBQ and woodsy flavours from the cedar. Adding a fruity salsa on top keeps it light and fresh and the sweetness of a fruit like peaches compliments the richness of the salmon. Continue Reading →
Grilled Corn on the Cob
Corn on the cob has been a summer staple in my family as far back as I can remember. It was one of my favourite foods to eat when I was little because we had cute little handles to insert on each end; I don’t recall even enjoying any other vegetables, never mind looking forward to eating them. The natural sweetness in corn makes in an appealing side dish even for picky eaters and compliments heavier, meat-based summer BBQ foods like steaks and sausages well. Continue Reading →
Chorizo and Wild Rice Bowl
An easy stir fry like this with Spanish flavours can be on the table in 15 minutes using some leftover rice, cured Chorizo sausage (or any other desired variety including veggie options) and some chopped vegetables. For this dish I used a wild rice blend with some brown rice, it has a nutty flavour and firm texture that holds up well- making it a good option for batch cooking. Even for those more comfortable with white rice, a dish like this with lots of flavours and colours can distract from a transition to healthier, more wholesome varieties. Continue Reading →
Greek Pasta Salad
I love a big bowl of Greek salad in the summer and adding some whole grain pasta and chickpeas bulks it up and transforms it into a filling meal. The fresh vegetables offer impressive ranges of antioxidants, minerals and vitamins while the pasta and chickpeas greatly increase the fiber and protein of the dish. Fresh food like this is what gives the Mediterranean Diet the fame it has in the nutritional world. Such fresh, vibrant, nutrient dense ingredients, with so little modification, are integral to keeping a strong cardiovascular system and maintaining a healthy body weight. Continue Reading →
Baked Oatmeal with Fresh Fruit
Making big batches of whole grains is a necessity for me to be able to throw quick and healthy meals together. Sometimes I like for it to be a big pot of slow cooked hearty oats, this stage is the more involved part because it requires a constant eye and regular stirring. But it makes the following mornings much easier when I can pour some of the leftovers into a baking dish, top it with fruit and bake it in the oven for 20-25 minutes until the top is warm and golden and the inside is warm and gooey. Continue Reading →
Baked Maple Balsamic Rosemary Nectarines
Nectarines are at their sweetest, juiciest and most fragrant this time of year. They are a perfect healthy summer treat and baking them really amplifies their sweetness and flavour, making them extra delicious. I cooked them along with some fresh rosemary for a bit of earthiness and some thick maple infused dark balsamic vinegar for some depth. They come out of the oven warm and gooey and become decadent when topped with some vanilla ice cream which instantly starts to soften against them. For a healthier option, or for a way to use up leftover extras, they can be paired with yogurt and granola or oatmeal for breakfast or a nourishing, seasonal snack. Continue Reading →