Vanilla bean panna cotta

This recipe for Vanilla Bean Panna Cotta is classic and simple. The Greek yogurt provides a thick and creamy texture, as well as some protein, calcium, and much needed vitamin D. Remember to check the label of your Greek yogurt for calcium content, as some brands fall short as compared to regular yogurt. Remember, 15% or more of any nutrient on the panel is considered a ‘good source’. Topped with a cherry sauce for sweetness and coconut almond crumble for crunch, this panna cotta is reminiscent of a perfectly rich cherry cheesecake.

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Banana muffins

There’s no reason why baked goods can’t be enjoyed as part of a healthy diet. But by baking your morning muffin at home instead of picking one up at the drive thru on your way to work or popping into your favourite cafe, you control the nutritional value and portion size. Loading up your homemade baking with whole grains, healthy fats, and keeping the sugar content in check can really boost the nutritional value and make your treat more of a nutrition powerhouse than a guilty pleasure. If you missed it, check out my post on Healthy Baking Hacks for all the details!

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Zucchini loaf with lemon + raspberries

I’ve been learning a whole lot about the gut, digestive health, Irritable Bowel Syndrome (IBS) and the low FODMAP diet as of late. It’s fascinating stuff! The low FODMAP diet is a relatively new protocol for managing symptoms of IBS, and research has proven it to be successful in relieving the symptoms of 75% of people dealing with IBS and digestive health issues. Diet is an obvious factor when it comes to our digestive health, but other factors like gut bacteria, stress, caffeine consumption, exercise, hydration, and eating patterns can also have a significant impact on how well our bodies absorb nutrients and whether or not the digestive process causes us uncomfortable symptoms like gas, bloating, abdominal pain, and abnormal bowel movements. These things can really impact your day to day life, and prevent you from living fully and confidently. Sometimes, the only advice given to people with digestive health issues (diagnosed or not) is to eat more fiber and drink more water, which usually doesn’t help. The low FODMAP diet is a welcome addition to IBS and digestive health symptom management, and it’s seeing real results!

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Jamie Oliver’s orange + polenta cake

I think that the majority of people out there, kids included, know what they are supposed to eat to maintain and protect their health. So why then do we struggle so profoundly with diet-related diseases, obesity, and a vast array of chronic health issues. Because of the perception that making the healthy choice isn’t the easy choice, or the delicious one.

Notice I used the word perception. It’s not true, it just appears that way! Healthy, wholesome foods can be simple, quick, and yummy, all at the same time! I talk about it a lot, but that’s because I think it’s really important. One of the barriers we experience in this area is education. People aren’t sitting down to home-cooked, nutritious meals because they don’t know how to cook. Kids are buying poor quality food from their school’s cafeteria at lunch time because they don’t know how to prepare simple foods which they can pack in a school lunch. We lack education. In this case, knowledge is everything, and Jamie Oliver’s Food Revolution Day is a worldwide campaign to get our governments on board with making practical food education a compulsory part of our schools’ curriculum. Every child should have the opportunity to learn where food comes from, how to cook it, and how it affects their bodies. That right there, is a recipe for better health! Read More

Cherry + cocoa green smoothie

While some people may be new to the Green Smoothie Club, others have been adding handfuls of spinach, kale, celery, and parsley to their blends for years. For all you prospective members who may be hesitating due to the muddled green colour of some of our green smoothie concoctions, I’ve got a smoothie recipe for you. Full of healthy greens, but no green colour in sight! How about that?

Green smoothies have been all the rage as of late. A more substantial alternative to juicing, blending up your ingredients instead of separating the juice from the pulp drastically increases fiber content which helps slow digestion, keeping your fuller, longer! Smoothies are also a quick, easy and convenient way to pack a few extra servings of fruits and veggies into your busy life, and I think it’s safe to say we could all use a little more of that.  Read More