Pesto Pasta

Pea & Pesto Pasta

Buckwheat noodles are currently my noodle of choice. Energizing and nutritious, buckwheat is often used as an alternative to rice or made into porridge. In Asian cuisine, buckwheat noodles are a very popular choice for hot broths or chilled salads, also referred to as soba noodles. Soba is the Japanese name for buckwheat.Buckwheat is a gluten-free grain, that is in fact a seed, and a member of the rhubarb family. High in protein and rich in flavonoids, manganese and magnesium, buc […]

Coconut Crusted Fish Tacos

Coconut Crusted Fish Tacos

Since I was a kid I’ve always enjoyed taco night dinner, but this recipe is a far cry from that Old El Paso kit!  It seems fish tacos are the “it” food of 2016, popping up on restaurant menus near and far. Typically battered and fried, a fish taco can punch way above it’s weight in calories, not always making them a healthy option. However, these spiced coconut crusted fish tacos involve no frying at all; just a little baking and a little broiling, making them a healthy homemade Mexican fea […]

Sweet Potato Curry Recipe

Sweet Potato Curry

Dahl, which is also often spelled dhal, daal and dal, is a rich and thick lentil soup very common in Indian cuisine. Depending on the region, the manner in which it is made can vary, so this is my personal take on an Indian dahl. Full of lentils, this dish is rich in plant-based protein and full of fiber making it a hearty lunch or dinner.  Lentil, Spinach & Sweet Potato DahlThis recipe uses yellow lentils, but you could easily substitute for red lentils if t […]

tray bake salmon

Tray Bake Salmon

A simple one pan weeknight dinner that is full of flavour without the clean-up! Tray Bake SalmonGluten-Free, Dairy-FreeIngredients:2 tbsp olive oil, plus extra for drizzling1 tbsp balsamic vinegar10 baby potatoes, halved1 tsp dried oregano2 salmon fillets20 green beans, trimmed10 cherry tomatoes, halvedJuice of 1/2 lemonSea SaltFresh PepperInstructions:Preheat oven to 375°F.Toss the potatoes and 1 tablespoon of olive oil onto an baking sheet, and season with salt […]

Green Smoothie Bowl

Green Smoothie Bowl

A simple green smoothie bowl recipe with toppings of your choice! Because sometimes you want a healthy breakfast that tastes like ice cream. Green Smoothie BowlPaleo, Vegetarian, Vegan, Dairy-Free, Gluten-FreeIngredients:1/2 banana, frozen works best1/2 avocado1 scoop VegaOne Coconut Almond (or protein powder of your choice – vanilla flavour would be best)1 large handful fresh spinach1/2 to 1 cup of water or non-dairy milkOptional Toppings: Berries, shredded coconut, chopped nuts, h […]

healthy travel

5 Tips for Healthy Travel

Next to nutrition, travel is a huge passion of mine. My dream job would be to somehow combine the two and become some form of a healthy travel blogger, healthy food critic or healthy restaurant researcher. There is nothing I love more than discovering traditional foods and finding amazing local restaurants and food shops when I travel.Ah, a girl can dream, right?Living in Canada, this time of year is all about vacation and finding a way to escape the freezing temperatures for a little slice of p […]

Easy Shakshuka with Feta

Easy Shakshuka

Easy Shakshuka A quick and easy shakshuka with feta! Learn how to make a shakshuka with this foolproof shakshuka recipe. Made with poached eggs in a fragrant, rich and slightly spicy tomato sauce, this easy shakshuka recipe works well for breakfast, lunch or dinner.     What is Shakshuka? Shakshuka, also spelled shakshouka and pronounced shack-shoe-cuh,…

Beef and Bean Chilli

Beef and Bean Chilli

Chilli has always been a winter staple for me, my mom used to make it for us, and although I probably like mine a lot spicer now, it always reminds me of home. Most chilli recipes call for a lot of beef, and a touch of beans, but I like to turn my recipe on its head. A half serving of beef and a double portion of beans makes this dish a protein powerhouse and the perfect winter dinner. Red’s Bean & Beef ChilliYou can easily omit the beef all together in this recipe and add another ca […]

what i learned in 2015

What I Learned in 2015

This year was a very big year for me. Scary and exciting, full of ups and downs, some successes and some failures. For years, I have dreamed of becoming a nutritionist and starting my own business; constantly researching and thinking, and in 2015 in finally started doing. I decided to “go big” as they say, and set a lot of audacious goals for myself. Some business goals, some health goals, some personal goals and some fun ones too. Along the way I learned a lot about myself, and three important […]

healthy cookbook

Healthy Cookbook Gift Guide 

Nothing says Happy Holidays like good food, and nothing says happy eating like a good good cookbook.  In no particular order, these are some of my personal favourite cookbooks that are tried and tested in my own kitchen. I assure you this list includes a cookbook for even the fussiest of eaters on your list and something for every single diet type. Or if you are looking for a little inspiration for your own wish list – voila. Happy shopping! 1. &nbs […]

10 Tips for Healthy Holiday Balance

10 Tips for Healthy Holiday Balance

The holidays are my favourite time of year. They are a time for celebration, tradition and some cheeky indulgence. Life is all about balance, and I certainly don’t expect people to deprive themselves over the holidays, but that doesn’t mean you need to go off the rails. Balance is a daily, weekly and monthly measurement, and it is important to keep in mind that there is some balance in balance. For instance, convincing yourself you can splurge for the month of December because you are eati […]

purebread bakery

Red’s Recommendations: Purebread Bakery

To eat bread, or not to eat bread? One of the biggest questions in today’s nutrition community. In fact, it is a topic that we have been debating for years, and I’m sure that it will continue for many more. Historically speaking, bread has been a staple in the human diet for many years. A staple food that people have been eating for generations, made of four simple ingredients; flour, water, yeast and salt. It is a wonder that one simple food, could be oh-so controversial.To be honest, […]

rainbow sauerkraut

Red Cabbage Sauerkraut

Sauerkraut’s literal translation from German is “our cabbage”, and is traditionally fermented with juniper berries. Sauerkraut is commonly made with green cabbage, but can be made with any colour cabbage or even a combination of flavours. The health benefits of sauerkraut are numerous, check out my blog post about fermentation for all the details. Rainbow SauerkrautGluten-Free, Paleo, Vegetarian & VeganNote: When fermenting, it is vitally important to use the b […]

Salted Caramel Oatmeal

Salted Caramel Oatmeal

Oh yes, it taste as good as it looks, folk. The great news is that it is sooo much healthier than in looks! Three very simple ingredients take a humble oatmeal to a whole new level – the perfect weekend breakfast. Salted ‘Caramel’ OatmealServes 1​IngredientsOatmeal1/2 cup rolled oats1 cup almond milk1/2 tsp cinnamonChopped nuts of your choice – I used hemp seeds and almonds.Caramel1 heap tbsp tahini1 tbsp maple syrup1 pinch sea saltDirectionsIn  sauce pan, heat almond to […]

what $6 can buy

What $6 Can Buy You

I often hear the comment that healthy food is expensive. Perhaps, sometimes it can be, but I want to take a moment to put something into perspective for you, in a very simple example. I often recommend organic eggs to my clients, however I often receive the response; “But they are sooo expensive”. Yup, they are about $6. You know what else is $6? Your last coffee break. For fun, let’s do a shall comparison, shall we?​1 dozen organic eggs =$5.991 Grande Vanilla Latte = $5.19 […]