secret ingredient for healthI have an amazing recipe I’d like to share with you that has been inspired by my recent social feeds. It contains a secret ingredient that helps squash food cravings and cut down on portions, both of which help with weight management!

But first, a little background on what I saw on my feeds that stirred up some emotions and motivation to share this secret ingredient.

First I scrolled past what looked like a dessert, but the description indicated it was a protein cake mixed with protein whip cream topped with protein pudding for someone’s breakfast. Then I saw a gorgeous picture of artisanal donuts that contained no authentic doughnut ingredients (gluten free, sugar free, oil free…?). And then when I saw an ad for algae oil (what the what?) in a pancake recipe, I kind of lost it. Lost faith in humanity and lost my cool.

Is this what is considered food? Worse, is this what is considered healthy food?

From the same people who post that they love to eat real food that is good for the body and soul, I can’t help but see the irony (and sponsorship) in these posts.

What happened to toast and peanut butter for breakfast and saving the (real) cake and pudding for dessert?

Why can’t we just eat donuts the way they were originally invented? (Assuming we aren’t talking about gluten and dairy allergies, of course.)

And what is wrong with versatile, healthy, cheap canola oil!?

Obviously, I’ve been too keen to add accounts to my social networks and it is time to clean them out. There certainly are mega benefits in clearing out the crazy diet cobwebs and you can read more about that here

But I find it important and fascinating (albeit frustrating) to see what new products are out there in the land of quasi-food.

But I digress. I have a recipe to share with you. The good news is that it contains easy to find ingredients that you likely already have in your house.

But wait, there is even BETTER news! It contains a bit of salt, fat and gluten. These boost the flavor of the resulting recipe and leave your mind and body feeling satisfied and full.

There is even a secret ingredient! It’s not sexy or glamorous, but it works. The secret ingredient? Moderation. Eat a normal portion once in a while and it not only satisfies your desire for pasta with creamy sauce (which is a normal part of living) but it also has the super powers of staving off binges and feelings of deprivation from good food. What is this amazing recipe I speak of?

secret ingredient healthQuick and Easy Alfredo Sauce

Makes six servings.

This Alfredo recipe is simple and so satisfying. You can whip it up in under 10 minutes.

1 container (227g) of cream cheese

1 tbsp oil

1 cup of milk (you may need more to thin out the sauce)

1 cup shredded Parmesan cheese

pinch of salt and pepper

1/2 cup white wine

~6 cups of cooked pasta (any kind you like)


6 cups cooked broccoli

6 portions of 75g of cooked protein rich food (fish, chicken, pork, etc)

secret ingredient health1. Heat the fat in a pan over medium heat.

2. Add the cream cheese, milk and wine. Stir to melt the cheese and create a creamy sauce. Add more milk, if too thick.

3. Add the Parmesan cheese and salt and pepper. Stir to mix.

4. Either add the pasta to the pan or top the pasta (1 cup per person) with the sauce.

5. Pair with a serving of meat and a serving (1 cup) of broccoli.

When the pasta is paired with a protein-rich food (say, grilled salmon) and some vegetables (we like broccoli), it is a balanced meal that is full of omega 3 and fibre.

Each serving contains two servings of vegetables, two servings of grain products, one serving of meat and alternatives, and one serving of milk and alternatives.

Take any of your favorite recipes, apply this equation to turn your recipe into a super power recipe like the one above:

(Favourite special recipe + cooked with love and care – guilt and shame) x moderation = happiness and healthiness

*where moderation = normal portion size eaten once in a while

secret ingredient health