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Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties. You'll LOVE this over fish or chicken, or as a sweet and spicy dip. Here’s some strawberry trivia for you! Strawberries belong to the rose family – and they’re the ONLY only fruit that has seeds on the outside. They’re super delicious and super good for you, too. They’re packed with vitamins and minerals, including vitamin C, folate, & potassium – which means they are linked with immune health AND lower blood pressure. Their antioxidants can help fight bacteria, lower your cholesterol and blood sugar levels, protect your heart, and even fight some cancers. Strawberries also contain fiber that can feed the good bacteria in your gut to help keep your digestive system running smoothly. When possible, choose organic strawberries because conventionally raised berries are often sprayed heavily with pesticides.  (6 servings)
Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine. Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp of honey. Enjoy!
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This classic veggie dish is simple, healthy, and elegant. Here’s one reason to appreciate those spears of asparagus on your plate... they take THREE YEARS to grow from seed to their first harvest! Asparagus is a great source of vitamins A, C, and K, minerals, antioxidants, and fiber. They can help improve digestive health, reduce your risk of diabetes, and lower high blood pressure Just a few reasons to get more in your diet: they can help improve digestive health, reduce your risk of diabetes, and lower high blood pressure. Not only that, but they’re high in folate, which helps reduce the risk of neural tube defects during pregnancy. Enjoy your asparagus fresh or frozen (not canned!), and steamed or roasted. Lemon pairs so well with asparagus! Serve it as a side for beef, chicken, or fish.  (serves 4)
Preheat oven to 425°F/220ºC. Line a baking sheet with parchment paper. In a large bowl, mix together the olive oil, lemon zest, garlic, salt, and pepper. Add the trimmed asparagus and toss until well coated. Arrange the asparagus in a single layer on the baking sheet and place it in the oven. Roast for 10-14 minutes, until the asparagus are barely tender. Remove from the oven and serve. Enjoy! If you look at nearly any “healthiest foods on the planet” list … chances are you’ll see SALMON somewhere near the top. Salmon is packed with protein and heart-healthy omega-3 fatty acids (which most of us don’t get enough of).. It is great for your heart and brain … PLUS, it also contains potassium — an important mineral that helps keep your blood pressure in check. Not to mention many other important micronutrients. Whenever possible, get wild-caught salmon for this recipe because it’s more nutrient-dense.  (4 servings)
Place the salmon skin-side-down on a cutting board and cut it into 4 portions. Place in a baking dish and set aside. In a small bowl, whisk together the coconut nectar (brags), Dijon mustard, garlic, and oil. Spread about ⅔ of the mixture over the salmon and set the rest aside for later. Let the salmon marinate for about 15 minutes at room temperature. While it’s marinating, preheat the oven to 400ºF/200ºC. Line a sheet pan with parchment paper. When the salmon is ready to go in the oven, place skin-side-down on the baking sheet. Bake for 12-15 minutes until the salmon is cooked through. Remove from the oven and brush the remaining marinade mixture over the salmon. Serve and enjoy! These distinctive little legumes in this recipe are actually BEANS, and they certainly can be lucky for you when it comes to your health. They’re loaded with fiber, plant-based protein, antioxidants, and micronutrients. You can keep it plant-based … or you can add a can of tuna or shredded chicken to boost the protein content!  (makes 2 main or 4 side servings)
Toss the peas, tomato, bell pepper, onion, carrot, celery, and parsley together in a medium-sized bowl. Set aside. In a small bowl, whisk together the vinegar and olive oil and season with salt and pepper to taste. Stir the mixture into the vegetables. Cover well and place in the refrigerator overnight (or at least 8 hours) before serving. Delicious I *almost* feel guilty sharing this with you as a recipe when it only contains one ingredient and requires no cooking.:) Persimmons have a sweet, honey-like flavour when it is fully ripe. It is packed with vitamin A, essential for eye health; it contains antioxidants that can reduce stress and inflammation and help keep cholesterol and blood pressure in check. When making this recipe, double-check what kind of persimmon you are buying (Hachiya or Fuyu) because it makes a difference in how you make this recipe. Both options are listed in the instructions.  (makes 1 serving)
If you are using a Hachiya persimmon, it should be very ripe. Wash it well, then place it on a small plate, stem-side down. Let freeze for about 2 hours, until it’s firm but not frozen through. If you are using a Fuyu persimmon, it should be fairly firm when you freeze it. Wash well and place it on a small plate, stem side down, and freeze for at least 8 hours. To serve either type, remove the stem (using a spoon for the Hachiya or a knife for the Fuyu) and spoon out the fruit inside. Eat and enjoy the custard-like fruit, and top with optional coconut cream. This is a GREAT alternative for those days you want a sweet treat, but don’t want to splurge. Oh, YES… these crispy chickpeas will be your new FAVOURITE salad topper! This recipe has all my favourite ingredients and is a rich source of vitamins, minerals, and fibre. The main ingredient, "chickpeas," may offer various health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. And it's 100% vegan.  (serves 4)
Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt. In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp. Add the chickpeas to the spinach and toss well. Top with the avocado and serve. I’ve got a tasty, filling, and nutritious recipe for you today featuring cabbage that is loaded with vitamins and minerals that help your metabolism, your energy level, and your digestive system. Cabbage is good for your gut health due to its prebiotic quality, which means it serves as food for the good bacteria in your intestines. This recipe contains all the satisfying flavours of stuffed cabbage without the time and effort.  (makes 8 servings)
Heat the olive oil in a large soup pot over medium-high heat. Add the beef/turkey and cook, stirring often until it’s cooked through, about 6 minutes. Add the cabbage, onion, carrots, and celery, and cook until the onion softens and begins to become translucent, about 5 minutes – stir often. Add the Italian seasoning, salt, pepper, and hot sauce. Stir in the tomatoes and broth and bring to a boil. Stir in the rice and reduce the heat to low. Cover and cook until the rice is done, about 35 minutes. Taste and adjust seasonings before serving. Enjoy! This no-sugar-added recipe is simple and delicious as a healthy dessert, and it’s also elegant enough for company. Pears are not only deliciously sweet, but they also offer lots of health benefits. Pears are full of fibre that helps keep your digestive system happy. They contain prebiotics that feeds the good bacteria in your gut, keeping it healthy and in balance. Their high copper content works with iron to ensure your body can produce red blood cells, which also keeps your blood pressure and cholesterol low. Pears also contain “flavonoids,” which are antioxidants with anti-inflammatory properties that protect against diseases like cancer and diabetes.  (serves 4)
Preheat your oven to 350ºF/177ºC. Using 1 Tbsp of the butter, butter a 9” x13” (23cm x 33cm) baking dish. Peel the pears cut them in half, and remove the core. In a small bowl, whisk the butter, vanilla, and cinnamon. Brush the pears with the mixture on both sides. Arrange the pears in the prepared baking dish, cut the side down and sprinkle with the walnut pieces, and bake the pears until fork-tender, about 40 minutes. These are great warm or cold – try topping them with coconut whipped cream! Yum!!😋 Do you love “hacks” when it comes to fitness and health? I know I do! Well, these fruits and veggies below can help power up your workouts and recovery in a big way … And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light!  Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.
Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system. Another vitamin C superpower: helping you absorb iron from plant-based foods, is especially important for female athletes. Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts. Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice. Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are one of the best sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health). Bananas. This fruit is a portable and easy-to-digest carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure. Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fibre. They also contain manganese, which can help your cells produce energy. Pretty great list, right? Food is fuel! Next time you plan or prep your meals, think about adding a few of them to your daily intake. This recipe is incredibly nutrient-dense – high in protein and micronutrients your body needs ... while low in calories. One serving contains almost 50% of the recommended daily intake (RDI) of selenium, which is excellent for your heart. The main ingredients (Shrimp) is an excellent source of iodine, which is necessary for proper thyroid functioning and brain health. They also are LOADED with an antioxidant called astaxanthin. This carotenoid helps protect your cells, strengthens the heart’s arteries, and guards your brain. There are so many ways to eat shrimp. In salads, stir-fries, tacos, and even as a snack! I thought I would share a slightly exotic recipe ... a shrimp curry with roasted oranges. Serve it with a side salad and some rice or quinoa for a complete meal. It’s important to remove the white “pith” from the oranges because it can have a bitter flavour.  (makes 4 servings)
Preheat your oven to 400ºF/200ºC. Line a rimmed baking sheet (with sides) with parchment paper. Using a sharp knife, slice the oranges and then cut the slices into quarters. Spread the oranges on your baking sheet and sprinkle with sea salt. Roast for about 10 minutes – they should be slightly dry. While the oranges are in the oven, toss the shrimp with the oil, curry powder, oregano, hot sauce, and pepper in a medium bowl. Remove the oranges from the oven and add the shrimp to the pan. Return to the oven and bake for another 5-6 minutes until the shrimp are cooked through – they should be pink and slightly curled. Remove from the oven and serve over the rice or quinoa. SO DELICIOUS! If you’ve ever had Fennel before, you might have noticed it has a mild licorice flavour because it’s related to anise. It’s loaded with fibre, potassium, magnesium, calcium, and iron, as well as vitamins K, C, A, E, and B6. Fennel makes a delicious side dish for beef, fish, or chicken dishes. To turn it into a main dish, add cooked grains or tuna. Either way, you'll LOVE this recipe.  (makes 6 servings)
Whisk together the oil and vinegar in a bowl, and add the celery, fennel, summer squash, and beans, tossing well. Season with salt and pepper. Place in the refrigerator for at least an hour to chill. Stir in the pecans and additional salt and pepper (if needed) before serving. Enjoy! This out-of-the-box recipe will transform your sandwiches, grilled or roasted chicken and pork, and anything else you can think of! This recipe main ingredient "plums" contain almost DOUBLE the number of antioxidants found in most other fruits. Plums are full of “anthocyanins,” … a type of antioxidant that reduces inflammation associated with lung and joint problems. While plums may seem high in sugar, plums don’t appear to cause blood sugar spikes. That’s because they also increase the production of hormones that regulate blood sugar. This recipe is a spicy-sweet alternative to regular ketchup … and just might become your go-to choice when plums are in season!  (makes 18 servings)
In a large heavy saucepan, combine all of the ingredients and bring to a simmer over medium heat. Lower the heat and let simmer uncovered until the plums have cooked down to a puree consistency (about 35-40 minutes) stirring occasionally. Remove from the heat and let cool before scraping into a bowl or other storage container. It will keep in the fridge for 1 week or freezer for 6 months. These fruity popsicles are a refreshing and healthy snack. These are loaded with antioxidant (beta-carotene), which supports your immune system and helps maintain eye health. If you don’t have popsicle moulds, no worries! You can use small paper cups or muffin/baking tins. Tightly cover your DIY popsicle mould with foil and insert your stick through it to help hold the stick upright while the mixture freezes. Simply run your mould under warm water for a few seconds to unmold.  (makes about 16 popsicles, depending on size)
Fill your moulds with the mixture about ¾ full to give the popsicles room to expand as they freeze. Add a few berries to each mould and insert the sticks. Freeze for at least 4 hours. Yum! This recipe is high in mood- and brain-boosting vitamins, contain stress-fighting and inflammation-reducing antioxidants, and have nutrients that boost your immune system. Pistachios don’t just taste...they pack quite a bit of nutrition in this recipe.  (serves 4)
Preheat your oven to 375ºF/190ºC. Line a baking sheet with foil and spray lightly with cooking spray. Pat the salmon dry and place it on the baking sheet. Season lightly with salt and pepper. Prepare the crust: In a small bowl, mix the olive oil, garlic, mustard, lemon, and maple syrup. Spread about ¾ of the lemon-maple mixture over the salmon. Add the chopped pistachios to the remaining mixture and stir until the pistachios are well coated. Spread over the salmon and, using the back of a spoon or fork, gently press the nuts into the salmon to ensure they stick. Bake until the salmon is done, about 15 to 20 minutes, depending on thickness. It should be flaky. Remove from the oven and let rest for a few minutes before serving. You may want to put this on your regular rotation :) Not only does cumin add a spicy flair to dishes, but it’s also known for its healing properties. In traditional medicine, cumin is used to treat digestive problems, diabetes, and a wide variety of ailments. Modern research shows that cumin may contain compounds that help with insulin control, improved cholesterol, healthier digestion, and even memory loss. Cumin is loaded with antioxidants and a good calcium and magnesium source. Cumin is also one of the few foods that’s naturally rich in iron … and is considered a good source of iron even when used just as a seasoning! Try this spicy-sweet roasted carrots recipe with cumin. It can be made in the oven OR on the grill – which means it’s a great side dish for a BBQ. The cumin seeds give a pop of just-right spice. If you’re grilling, seal the prepped carrots in foil and roast until tender.  (makes 4 servings)
Preheat the oven to 450ºF/230ºC. Slice the carrots. In a medium bowl, mix together the rest of the ingredients. Add the carrots and mix well. Spread out the carrots in a single layer on a rimmed baking sheet. Roast for 20 mins and then remove from the oven to flip the carrots over to ensure even cooking. Roast for another 10-12 minutes, until browned. Try not to eat them all at once :) This Superfood Bowl comes together fast. In just a few minutes, you can have 4 healthy meals ready for lunch or dinner. Quinoa is high in protein, but if you want more protein, add 3-4 ounces (80-115 g) of chopped rotisserie or grilled chicken to each serving. You don’t have to buy premade ingredients – you can cook everything from scratch ahead of time if you want!  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon/lime juice. If it’s too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. In each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. I hope this recipe makes your lunches easier and more delicious. There are a LOT of new pasta varieties on the market now … and many of them are made with beans like lentils and chickpeas. Bean-based pasta offers some real benefits over traditional wheat-based noodles. Bean pasta typically include TWICE protein and fibre and pack fewer carbs. Plus, they are super filling and help your digestive system do its job. You can find bean-based pasta in pretty much any grocery store. The ingredients and nutrient profile can vary widely, so read your labels. If you haven’t tried nut-based “cheese” before, you’ll be surprised at how great this recipe is. This dish comes together fast – about the length of time, it takes to make the pasta.  (makes 4 servings)
Cook the pasta according to the package directions. While the pasta is cooking, heat the olive oil in a skillet. Add the garlic and cook for about 30 seconds, constantly stirring, so it doesn’t burn. Add the spinach and broth to the skillet and let cook, frequently stirring, until wilted (4-5 minutes). Add the lemon juice and zest and remove from the heat. Drain and rinse the cooked pasta and add it to the skillet, stirring to combine. Season to taste with salt and pepper. Mix the walnuts, nutritional yeast, and salt in a small bowl, stirring well. Sprinkle over the pasta and serve. This recipe makes a healthy snack that feels like a special treat. Make sure you use sweet, ripe raspberries and good quality chocolate that’s around 70% cocoa. This recipe is loaded with fibre, vitamin C, and a long list of antioxidants and plant chemicals that help keep you healthy and boost your immune system.  (makes 2 servings)
Mash half of the raspberries and mix them in a small bowl with Greek yogurt and honey. Divide this mixture in half and place each half in a serving bowl. Top each bowl with half of the remaining berries. Sprinkle each with half of the chopped dark chocolate. Eat and enjoy! I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods! In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner! Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving. You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime.  (makes 4 servings)
Prepare the quinoa according to the package directions. While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside. Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas. When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices. Serve and enjoy! I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits. That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries. Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on! The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain). Use unsweetened juice to avoid the added sugars in sweetened versions.  (serves 1)
Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, hemp seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink! Delicious! This recipe is a winner … because it makes just about every vegetable taste great! It’s one of my favourite sauces for green beans (& it’s also excellent on broccoli). You can make this with frozen green beans, too – just defrost them in the microwave first. It’s a great $$$ and time saver. To make this a meal, serve with tofu ... or add some chicken or shrimp.  (serves 4)
In a large skillet over medium heat, add ½ Tbsp sesame oil and the garlic, saute for a few seconds (just enough to toast the garlic without burning), and add the green beans. Stir fry until the beans start to brown slightly. While they are cooking, prepare the sauce: in a bowl, combine the remaining ½ Tbsp sesame oil with the coconut nectar, nut butter, ginger, rice wine vinegar, hot sauce, and water. Stir to combine, making sure the nut butter is fully incorporated. Once the green beans are almost done, lower the heat and stir the sauce into the beans. Let simmer until the beans are ready. Taste and adjust seasonings. Peach is my main focus in this recipe. Like other stone fruits, peaches are a great source of nutrition – rich in vitamins, minerals, fibre, and antioxidants. They are high in fibre, which means they’re good for digestion and gut health. Peach is packed with health-boosting antioxidants and heart-healthy micronutrients that help keep your blood pressure and cholesterol in check. Peaches contain substances that help stop your body from releasing histamines, which can be triggered when exposed to something you’re allergic to. Histamines can make you sneeze, cough, itch, etc. You can eat peaches raw, sliced into salads, stir-fried, grilled, broiled, blended into smoothies, or even for dessert!  (serves 4)
Preheat the grill to high heat. Peel the peaches cut them in half, and carefully remove the pits. Brush the cut sides with half of the oil. Brush the pork with the rest of the oil, and sprinkle with ½ tsp of salt and pepper. Place the pork on the grill and grill, turning every few minutes, until an internal thermometer measures 160ºF/70ºC. While the pork cooks, place the peaches on a separate part of the grill, cut side down. Turn occasionally, grilling for about 8 minutes until tender. Rest the pork on a cutting board and set the peaches aside to cool. Meanwhile, whisk together the sugar, vinegar, and ginger in a medium bowl. Chop the slightly cooled peaches and add them to the sauce, stirring well to combine. Slice the pork, place it on a serving platter, and top it with the chutney. Serve and enjoy! This salad features one of my favourite kinds of lettuce that is low in calories and high in vitamins and minerals like vitamins A, C, K, iron, calcium, folate, potassium, and magnesium). All of those micronutrients can help support your immune system, eye health, and organ function. Plus, folate is critical in preventing birth defects. Arugula also contains glucosinolates … a type of phytochemical believed to decrease the risk of breast, prostate, lung, and colon cancers. And you won't even taste the sharp flavour of arugula in this recipe.  (serves 4)
For the salad:
Prepare the salad by placing all of the ingredients in a large bowl. Make the dressing by whisking together the juice, syrup, and zest. Continue whisking while slowly pouring a light stream of oil into the juice mixture. Keep whisking until combined. Season with salt and pepper. Pour the dressing over the salad and toss to coat. Serve & enjoy! Cottage cheese is one of those “love it or hates it” foods. It’s been up and down the food popularity scale … but it’s always held a top spot on many “healthy foods” lists. It’s low in calories and fat, high in protein, packed with calcium, and full of nutrients. It’s also a reliable source of vitamin B12, selenium, riboflavin, phosphorus, and folate. Nearly 70% of the calories in cottage cheese come from the casein protein, which includes all of the essential amino acids the body needs for muscle growth & repair. Plus, it’s slow to digest, so it can keep you feeling full for hours after you eat. It’s also versatile – eaten alone, with fruit and nuts as a snack or in recipes. Many varieties also contain gut-friendly probiotics. Be sure to check the label. Other things to look for on the label: If possible, choose an organic brand from grass-fed cows, with few added ingredients.  This cottage cheese bowl recipe is fast, easy, convenient … and even great for meal prep since you can make it ahead of time!
It’s loaded with protein, and you can enjoy it as a snack. If you want, you can sub out honey for the maple syrup in the recipe. For even more benefit, double-check the label of your cottage cheese to make sure it contains probiotics. Many do, but some don’t. Ingredients: (serves 1)
Place all of the ingredients in a serving bowl and stir gently. Eat immediately. This recipe will also keep in the fridge for 3-4 days. To stop the apples from turning brown, sprinkle with lemon juice. This recipe is a perfect option for those “emergency” nights when you don’t have the energy or time to make dinner from scratch. It also makes for a GREAT meal prep recipe. You can use veggies, ground turkey, chicken, or beef in this recipe.  (serves 4)
Wash, dry, and pierce the potatoes with a fork several times. Place in the microwave to cook (time will vary depending on your oven, 10-15 minutes). While it cooks, heat a skillet over medium heat and spray with nonstick coating. Place the ground meat in the skillet and cook, stirring occasionally to break it up into bite-sized chunks. Cook until brown, 5-7 minutes. Drain off excess fat and add the marinara sauce. When the potatoes are ready, place on plates and slice along the top, opening up to fluff the potato. Top with the marinara mixture, and sprinkle with optional cheese. Delicious! |
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