Featured Recipe
Quinoa + Chickpea Soup
A delicious blend of vegetables, whole grain quiona and protein packed chickpeas. A one-pot wonder that satisfys the taste buds all week long!
Recipes and Food Preparation Tips
The Rise of Plant-Based Milk: Exploring Dairy Alternatives
Plant-based milk is increasingly popular, especially as more people seek dairy alternatives due to dietary restrictions like lactose intolerance, allergies,...
Exploring Vitamin D: Key Roles and Sources
Vitamin D is crucial for our health and is often called the "sunshine vitamin" because our bodies synthesize it through...
Dietary Fiber 101: Types, Benefits, and Sources
Dietary Fiber is a super nutrient that many people often overlook. Yet, it plays an essential role in keeping our...
Quinoa & Almond Pilaf
Get creative with this delicious and nutritious whole-grain Quinoa and Almond Pilaf recipe! This easy recipe is chock-full of nutrition...
Apple & Almond Quinoa Salad with Maple Tahini Dressing
Apple Almond Quinoa Salad with Maple Tahini Dressing Great Recipe for Meal Planning This recipe is a great 5-day workweek...
Thai Inspired Veggie & Quinoa Power Bowl
Here's a Thai-inspired veggie and quinoa power bowl recipe that you are going to want to eat all week! My...
Foods That Help You Build + Maintain Muscle
Muscle is harder to build and maintain as we age. As we age, maintaining muscle mass gets harder. We typically...
Dietitians recommend to meal plan instead of ‘stocking up’
On Friday, March 13, 2020 grocery store chains saw a huge boom in retail sales at the grocery store. It was...
How To Make A Balanced Salad
In our practice, we often hear clients say “salads leave me hungry” or “salads don’t feel me up.” And more...
BBQ Pineapple Hawaiian Chicken Recipe
This is a family favourite (blast from the past). I am working on updating my blog and found this recipe...
Oatmeal on the GO – 4 Quick Meal Ideas
Save time in the morning by making your own "instant" oatmeal with non-instant super healthy large flake (regular) rolled oats....
2 in 1 Whole Wheat Pancakes & Waffle Recipe
Try our 2-in-1 Whole Wheat Pancakes & Waffle Recipe Great for meal planning and meal prep! I love recipes that...
Sunshine Energy Bites
Try these snacks on the go sunshine energy bites! These are super easy to make and taste great! They are...
Plant-Based Nourish Bowls
3 Amazing Plant-Based Nourish Bowls You need to try these plant-based nourish bowls! These nourish bowls are simple nutritious...
A healthy alternative …Plant-Based Vegan Cheese
*Guest post by University of Manitoba Nutrition Student - Marcede Sebelius A healthy dairy-free alternative for cheese ...Vegan Cheese! Cheese is...
Refreshing Pepper Cucumber Salad
Our team of dietitians love dishes that are light, refreshing, and easy to prepare. Our Pepper Cucumber Salad is just...
Breakfast Muesli Cookies
Looking for a breakfast idea that your kids will be begging for? Try Breakfast Cookies! I have the perfect recipe...
The Complete Guide to Black Beans: Nutrition, Benefits, and More
Black beans are a versatile, nourishing ingredient packed with protein, fiber, and antioxidants. In this post, we’ll dive into how...
Thai Inspired Black Bean Salsa
Thai Black Bean Salsa is a delicious and easy-to-make dish that is perfect for a summer party. Make this salsa...
Black Beans and Rice
This Black Beans and Rice Recipe is amazing for meal prep! Think “cook once, eat all week”. This meal tastes...
Maple Whisky Chicken Skewers
Maple Whisky Chicken Skewers This is truly an amazing recipe, adapted from the recipe book called Great Tastes of Manitoba...
Apple Pie Energy Bites
With all the craziness going on, I decided to try making some apple pie energy bites to get me through...
Oatmeal Cookie Breakfast Smoothie
I'm a big smoothie fan, but not because I like to liquefy my breakfast, I'm just usually running out the...
Balsamic Chicken Tenders
Many of our clients are looking for a quick and easy way to whip up meal. Here is a very...
No Bake *Nut Free* Protein Energy Bites
No Bake *Nut Free* Protein Energy Bites A quick no bake snack to keep your energy up all day! These...
Shredded Chicken with Veggies & Rice
Shredded Chicken with Veggies & Rice This recipe is part of my slow cooker shredded chicken series. This is also...
Slow Cooker Zuppa Toscana Soup
Make friends with your slow cooker and have dinner ready before you get home from work! I have another great...
Honey BBQ Glazed Meatballs
Honey BBQ Glazed Meatballs ~ Great for big batch meal prep Quick and easy-baked honey bbq glazed meatballs are a...
Glo Bars – A Dietitian Version
A healthy "Dietitian Version" of the Classic Glo Bars! Taste just like Glo Bars. These are the perfect granola bars...
Simple Chunky Vegetable and Lentil Soup
A light and delicious soup recipe This simple veggie and lentil soup is packed with flavour and nutrients. Hearty vegetables...
Cashew milk
How to make homemade cashew milk! I am on a homemade milk kick right now. I started with almond milk,...
One Bowl Banana Bread
Try this time saver recipe for One Bowl Banana Bread! We love to create recipes that save you time and...
Oatmeal Banana Breakfast Muffins
Start your morning on the right foot with these Oatmeal Banana Breakfast Muffins Registered Dietitian Tracey Maynard and myself, Susan...
Baked Sesame Chicken
Take out food and restaurant food can be unhealthy. And be full of extra calories your body doesn't need. We've...
Black Bean Quinoa Salad
This Black Bean Quinoa Salad is a quick and easy recipe I love making for lunches! This Black Bean Quinoa...
Vegetable Lentil Hamburger Casserole
Try this lightened up Vegetable Lentil Hamburger Casserole When you’re feeling completely drained at the end of your day—no energy,...
Instant Pot Spaghetti Squash
Fall is in the air, and that means it's time to start thinking about all of your favorite comfort foods....
Instant Pot Vegan Peanut Stew
Try our favourite peanut vegan stew in the Instant Pot. This vegan soul-soothing African peanut stew (adapted from Oh She Glows) is...
Sheet Pan Chicken Fajitas
Sheet Pan Chicken Fajitas with Homemade Seasoning You might be wondering what is sheet pan cooking? Simply, it's using a sheet...
Warm Cinnamon Vanilla Quinoa & Steel Cut Oats
I have always loved savoury sweet breakfasts, especially breakfast oats. I have always enjoyed mixing grains to come up with exciting new...
Homemade Super Seed Snack Crackers
Homemade Super Seed Snack Crackers Have you ever tried making your homemade crackers? I absolutely love too! So, why bother when you...
Chocolate Oat Energy Bites
Chocolate Oat Energy Bites Oh so chocolaty! These amazing chocolate oat energy bites are perfect for a quick kid-friendly snack or...
How to batch cook chicken for easy meal prep
How to batch cook chicken for easy meal prep I don't do a lot of batch freezer meals because I...
Marinated Lentils that are going to WOW you!
A seriously addicting Marinated Lentils side dish. This marinated lentils recipe is going to wow you, and you're going to...
Chickpea Salad Sandwich
You won't believe that it's not an egg salad sandwich. This chickpea salad sandwich is an amazing plant-based alternative to an...
Mushroom with Barley & Buckwheat Soup
Hearty + Comforting Soup Ross and I love mushrooms, We have them at least twice a week. Although they can...
Refreshing Carrot and Dill Soup
Rethink dill! With this Carrot and Dill Soup Often when we think of dill or dill weed, pickles come to...
Roasted Cauliflower Salad with Ranch Dressing
Tired of Potato Salad? Then you need to try this Roasted Cauliflower Salad with Ranch Dressing Are you craving a creamy...
Apple Pecan Baked Oatmeal For A Morning Meal Win
This month I have been working on batching cooking breakfast recipes! This apple pecan baked oatmeal recipe made the top...
One-Pot Chicken and Rice Soup
This one pot chicken and rice soup is the perfect comfort food for a cold day. This recipe is easy...
One Pot Pasta e Fagioli
One-Pot Pasta e Fagioli is a hearty and delicious Italian soup that is perfect for a winter day. This dish...
One-Pot Quinoa Chickpea Spinach Soup
This one-pot recipe is quick and easy to whip up on a busy week night! One-Pot Quinoa Chickpea Spinach Soup...
Cheesy Penne Pasta Bake
This cheesy penne pasta bake is the perfect meal to prep ahead and freeze for a busy weeknight. Simply reheat...
Taco Rice Casserole
Are you looking for an easy and delicious recipe that will please everyone in the family? Taco Rice Casserole is...
Coconut Curry Lentils
Coconut Curry Lentils is a delicious, healthy meal that is perfect for a weeknight dinner. This dish is packed with...
Pumpkin Cranberry Oat Muffins
Delicious and easy to make Pumpkin Cranberry Oat Muffins! Looking for a festive and delicious Fall-inspired treat? These Pumpkin Cranberry...
Chicken Cacciatore
Chicken cacciatore is a classic Italian dish that is perfect for a winter evening. The chicken is cooked in a...
Chocolate Carrot Muffins Your Kids Will Love
Is it summer break yet? Anyone else looking forward to a break from the hustle and bustle of the school...
The ultimate grillable plant-based veggie burger
Store bought meat-alternative products have drastically improved in quality and taste over the years. A plant-based veggie burger used to...
Hunger Busting Salad Tips!
Have you ever thought, "I'll be good and have a salad"? First of all, having a salad doesn't make you...
How can I make lunches quickly that everyone will like?
Packing lunches day in and day out can often be a chore. Here are some tips to help you pack...
Easy Turkey Meatballs
Check out these delicious turkey meatballs! Ground turkey is an easy and convenient everyday protein that is a great addition...
Instant Pot Coconut Curry Turkey + Wild Rice Soup
Do you have a lot of leftover turkey? These Thai-inspired ingredients make this Instant Pot coconut curry soup irresistible! Hope...
4 Ingredient BBQ Cheddar Turkey Quesadillas
Got tender, juicy turkey leftovers? Try this amazing four-ingredient BBQ Cheddar Turkey Quesadilla recipe! Not only are quesadillas simple and...
Non-sandwich ways to turn Thanksgiving leftovers into amazing meals!
Sponsored post. I am really happy to work with our sponsor https://www.canadianturkey.ca/ today to share these leftover turkey recipes with you! #thinkturkey THINK TURKEYTM Are...
Grocery Shopping Tips You Need to Know!
Are you in a rut with your weekly grocery shopping trips? Can’t find the time to go shopping? Or hate...
Mediterranean Tuna Melt
Canned tuna is a pantry staple that is great to have on hand for quick and easy backup meals! I...
Tuna and White Bean Panzanella
This Mediterranean-inspired panzanella is packed with protein, and the croutons make this recipe a balanced meal! What is Panzanella? Basically,...
Carrot Rice
Are you tired of the same boring rice dish? In our house, it is usually rice and soy sauce. When...
7-Day Pressure Cooker Meal Plan
Are you new to using your electric pressure cooker? If so, you have come to the right place! Our 7-day...
How to Involve Others with Meal Planning and Preparation
March is Nutrition Month. This year Canadian Dietitians are talking about how healthy eating is so much more than JUST...
Jumbo Tuna Stuffed Shells
Are you looking to use up that can of tuna that has been stilling in your panty for way too...
Chilled Cucumber and Sesame Noodles with Tofu
There's nothing quite like a refreshing noodle salad on a hot summer day. This Chilled Cucumber and Sesame Noodles with...
Coconut Chicken Curry
It's Monday night, and you're standing in front of the fridge, trying to decide what to make for dinner. You're...
Sweet and Sour Bok Choy
Craving some Chinese food but don't want to order take-out? This Sweet and Sour Bok Choy recipe is the perfect...
Green Smoothie
A green smoothie a day keeps the doctor away! Or so they say. I'm not sure if that's true, but...
Instant Bircher Muesli
If you love overnight oats but never remember to make it the night before. Then you are going to love...
Benefits of Family Meals
In today’s busy lifestyle, family sharing meals together can be challenging. But the benefits of family meals are worth the...
5 Common Misconceptions About Healthy Eating
Did you know that March is National Nutrition Month here in Canada? This year's theme centers around the idea that...
Healthy Evening Snacking Tips
We’ve all heard the advice, “no snacking after dinner” and that eating after dinner is not good for your health....
Food Safety Tips for a Safe and Healthy BBQ Season
It’s BBQ Season! The weather is warming up and the air will soon be filled with the smell of delicious...
why you should be meal planning even if you are working from home
When the pandemic hit and we all had public orders to stay home. A lot of us went from scrambling...
Kids Nutrition During The Summer
Question: How concerned are you about kids' nutrition during the summer? As we move into the summer months, and daylight...
The Effect of rising food costs on Nutrition
Doesn’t it seem like every time we turn around the price of food is going up? In fact, food prices...
Exploring the mediterranean pattern of eating
Are you looking to improve your overall health and well-being? Have you heard of the Mediterranean diet but need to...
Are Meal Delivery Kits Right For You?
Are you a busy person always on the go? Or do you dread making dinner? Maybe you want to try...
Back-To-School Nutrition Tips for Parents
It is the back-to-school season! Most schools are back in session, and the little ones are off to a full...
Gentle Ways to Introduce New Foods to Kids
Introducing new foods to children can often feel like navigating a culinary minefield. With picky eating a common hurdle, many...
How to roast a chicken in less time that tastes like rotisserie
Want to know how to roast a chicken (that tastes like rotisserie) in less time? Do you love tender, juicy...
5 Meals That Make Great Leftovers
Wouldn't it be nice to have the time to cook a fresh homemade meal every night? Ya, it would be...
10 Sensational Recipe Ideas That Use Chickpeas
Are you in need of a delicious, filling, and nutritious meal that is full of flavor? Look no further than...
Is Vitamin Water Healthy or Just Clever Marketing? | Get the Facts
As a dietitian, people frequently ask me about the latest trends in the food industry. One popular topic that often...
Cooking Quinoa: A Simple & Helpful Guide | Step-by-Step Instructions
Quinoa, the ancient grain that has taken the culinary world by storm, is not only a powerhouse of nutrition but...
40 Time-Saving Meal Ideas Using the Air Fryer
Are you looking for meals that are quick and easy to prepare? Sick of spending hours in the kitchen just...
Rethinking Fullness: The Hidden Layers of True Satisfaction
We often associate feeling full with being pleased and satisfied; however, this is only sometimes the case regarding food. Eating...
Mango Blackberry Breakfast Smoothie
Starting Your Day Right with a Quick and Nourishing Smoothie Kickstart your mornings with this delicious and nutritious breakfast smoothie!...
Non-Sandwich Lunch Ideas for Kids: Solving the Lunchtime Dilemma
Introduction to the Lunchtime Dilemma As parents, we often find ourselves in a lunchtime bind, struggling to come up with...
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