[Recipe] Cauliflower, Chickpea & Spinach Curry

Cauliflower, Chickpea and Spinach Curry Whether you are trying to eat less meat, more fiber or in need of a quick and easy recipe, this dish won’t disappoint. The rich flavors of the Garam Masala combined with the coconut make this dish exotic tasting and oh so comforting. I have to admit that I am not a huge fan of chickpeas, but this recipe is one that I can enjoy any day of the week. Pair it with some plain yogurt and aromatic rice (like basmati or Jasmine) to tone down the spiciness (our Garam masala was spicier than expected). […]

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[Recipe] Warm Squash & Nut Salad

Warm Squash & Nut Salad Grab a few autumn ingredients and turn almost any salad into a delicious side dish for cooler weather! This one combines the rich flavors of squash and roasted nuts with the bite of dijon and cranberries. Serves 4  Ingredients 1 (1 1/2-pound) butternut squash, peeled and diced 3 tbsp dried cranberries 3/4 cup apple juice 4 cups of lettuce (we like baby romaine, arugula or baby spinach) 1/2 cup toasted nuts (we prefer walnuts or pecans) 1 tbsp maple syrup 2 tbsp cider vinegar 2 tbsp minced shallots 2 tsp Dijon mustard 3/4 cup grated […]

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[Recipe] Easy Pot au Feu

The traditional recipe of Pot au Feu (translation: pot on the fire) involves making your own broth using ox tail, veal shank, short rib and brisket. Although it does taste heavenly, these are not ingredients I have on hand on a weeknight. If you are the kind of person who has these handy, by all means follow a traditional recipe. If you are like me, I can make due with yummy, albeit non-traditional versions of recipes. This dish is not your average stew- forget thick and heavy gravy like sauce. It has a broth-like consistency that is flavored with all […]

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[Recipe] The Best Seafood Chowder

Grammy’s Seafood Chowder If you love seafood, you will love this recipe. My Grandmother makes it at Christmas and the whole family cannot get enough. It is not low in fat nor is it packed full of fillers (i.e. potatoes). Rather than mess with the perfect family recipe, I decided to share it as it is originally made. Feel free to make any substitution you like, but I am sticking to the original. Makes 8-10 large servings  Ingredients 1 cup butter 2 cups diced onion 2 cups diced celery 2 cups diced carrots 1 L lower sodium chicken stock 2 […]

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The facts on processed meat, red meat and cancer

A lot of RDs are scrambling to respond to the recent announcement that the International Agency for Research on Cancer has made on the connection between red meat and processed meat and certain cancers. I am happy to read that a lot of RDs continue to side with reason and moderation rather than fear mongering.Here is what you need to know about the most recent findings from the IARC. They looked at more than 800 studies The IARC Working Group took into account the findings of more than 800 studies. These studies investigated associations of more than a dozen types […]

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Why coconut water is not the secret ingredient

written by Jenna West, dietetic intern Coconut water is definitely an acquired taste. Although many people love it, you’re not alone if you wonder why some people like it! For those of you who are unfamiliar with coconut water, it is the liquid portion of immature coconuts. This is different than coconut milk which is extracted from the “meat” portion of the coconut. You have likely seen coconut water sold in fitness centers and yoga studios where it is heavily advertised as a natural rehydration beverage. This is because the companies that produce commercially available coconut water claim it contains […]

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Why vitamins and minerals are so important. BONUS: how to choose a multivitamin.

We all want to eat healthy for different reasons. One major reason a lot of people have in common is to get all the necessary vitamins and minerals. Use this guide to help you understand why dietitians recommend eating a variety of foods to ensure all the essential vitamins and minerals are eaten.  If you are thinking of taking a vitamin or mineral supplement, it is best to stick with a multivitamin. The simplest advice is to chose the multivitamin that most closely matches your gender and age groups. If you would like to read more about choosing a healthy […]

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[Recipe] Dairy- Free Chia Pudding

Dairy Free Coconut Chia Pudding Chia pudding is all the rage these days. I don’t usually jump on bandwagons so after I hesitantly made a batch of this so called pudding, I was surprised at how delicious it was. The reason why I am not so trusting of the super foods and recipes out there is that flavor and taste can be lacking while the food’s nutrient properties are blow out of proportion. I believe strongly in eating food that tastes good and hate to promote foods or recipes for their nutrient content rather than how delicious they are. My sister has […]

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To treat or not to treat: Halloween & The Candy Conundrum

candy conundrum

I believe that it is normal to eat candy any time of the year. It is also normal to eat a little more after collecting the spoils of Halloween. However, not everyone would agree with me. Therein lies the candy conundrum.  Sure, it contains no vitamins or minerals or added physical benefits to our lives but eating a treat isn’t about maximizing antioxidant intake. It is about savoring the sweet or salty flavors for a few blissful minutes. It is about the mental pleasure it contributes to our lives as well as the variety. Reading all the tips and tricks from […]

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