Latest Posts

February 16, 2017

CRACKERS ARE A BEAUTIFUL THING Let me start by stating that I love crackers.  Crackers are versatile; I prefer crackers to bread and to chips.  I love the crunch, I love the texture and I love the amazing variety of flavors, ingredients, shapes and sizes available. I found these Sanissimo Salmas at my local Metro grocery store.  These wholesome gluten free crackers are lightly salted and made with non-GMO whole grain corn flour.  They do NOT contain any: artificial flavors, preservatives, trans fats, and sugar. Salmas are thin, crunchy and tasty.  Three crackers (70 calories) can transport an assortment of nutritious toppings to... View Article

Product Review – Marukome Instant Miso Soup

January 17, 2017

I am hooked on miso.  I love the flavour and I take comfort knowing it has powerful health benefits. Miso is a natural probiotic, it aids in digestion, it strengthens the immune system, it is a great source of nutrients (vitamin B12, vitamin K and manganese), and miso has anti-cancer properties. I have been looking for a healthy instant miso soup for quite some time.  This one from Marukome is not only delicious, it is gluten free and does not contain any MSG.  And for extra nourishment, it offers  tofu and seaweed. It is low in calories and truly warms the body and soul.  

The Health Benefits of Nori

July 4, 2016

  I love eating seaweed and what’s more than that, I love munching on crispy nori snacks.  I buy nori in sheets and enjoy them as a midday bite.  I also add nori to some of my foods.  Nori  can be added to soups and most any salad.  More recently, I have been adding nori to my new ‘make at home’ Poke and Sushi Bowls.  Easy to prepare, delicious, clean food and super nutritious. The health benefits of eating seaweed are tremendous: one of the plant world’s richest sources of protein, vitamins and minerals. very high in dietary fiber helps stabilize cholesterol excellent for bone health has... View Article

A Short Pause and I am Back

June 13, 2016

 In summer, especially in our climate, it is easier to commit to eating local and eating clean.  It is also a perfect time to be outdoors and to begin or amp up your exercise routine.  I am now offering nutritional counseling to small groups of teenagers and or young adults. Sessions include: eating for balance and wellness eating during stress or demanding schedules the importance of physical activity and eating to perform and recover significance of sleep cycles and hunger create healthy long term habits and patterns Feel free to contact me for further information.  

Roasted Butternut Squash Soup

November 2, 2015

Roasted Butternut Squash Soup Butternut squash can be found year round, but is especially available in the fall and winter months. This comforting soup is simple to prepare and is a power house of nutrition. It is dairy and gluten free and high in vitamin A, vitamin C and fiber. Ingredients 4-6 servings 1 large squash 1 Tbsp olive oil or coconut oil 1 onion diced 4 cups chicken or vegetable broth 1-2 Tbsp grated ginger (to taste) 2 Tbsp real maple syrup 1 tsp salt 1/4 tsp hot chili flakes Preparation Preheat oven to 400 degrees. Cut squash in... View Article

2015 Nutrition Resolutions

January 9, 2015

* Choose good carbs, not NO carbs * Upgrade your protein.  Fish, poultry, nuts and beans are best.  Buy organic when possible. * Choose healthy fats like plant oils, nuts and fish.  Limit saturated fats and OMIT trans fats. * Increase fiber.  Choose whole grains, fruit and vegetables. * Calcium is essential.  Dairy is NOT the only source. * Drink more water.  All day long. Add some lemon for taste and vitamin C. * Opt for a good quality multivitamin.  It is a great nutrition insurance policy.  Make sure it has Vit D for an extra health boost.

Ground Turkey with Kale and Butternut Squash

October 6, 2014

This is CLEAN and HEALTHY food.  Especially if you buy organic ground turkey (I have used ground chicken, veal and beef as well).  It is a simple recipe to make and requires very few ingredients.  For those of you following gluten free, paleo or anti inflammatory diets this is a recipe to try, I promise it’s a keeper. 2 T coconut oil 1 pound ground turkey 1  onion diced 1 small butternut squash (or half of a large one) 1 bunch of kale torn into pieces 1 pinch of red pepper flakes (to taste) salt and pepper Serves 4-6   Preheat oven to 400.... View Article

Back to Basics

September 22, 2014

This time of year, many of us want to renew our commitment to eating well and exercising regularly.  Some of us want to try something drastic and/or intense to “get back on track” especially after a particularly self indulgent spell.  Some of my clients and friends ask about plans to detox such as  a juice cleanse or a 3 day water fast.  Unless there are concerns regarding allergies and or food intolerances, it is not necessary to restrict ourselves so harshly.  I prefer a slower and more practical approach.  The idea is really to eat healthier and be kinder to our bodies through healthier lifestyle choices. I always start... View Article


March 11, 2014

It has been a long winter, and according to the weather forecast, it is not over yet.  Although it is not spring just yet, I am in need of some ‘housekeeping’.  Since the holiday season I have been overindulging and then some.  And if that weren’t enough, I had experienced a nasty virus that lasted over 2 weeks and I was ingesting large amounts of OT medication.  I am now suffering the consequences.  My poor liver, my body’s natural waste and toxin filter is overworked and underpaid. The early signs are obvious: fatigue, lethargy, hormonal imbalance, stress…..need I say more!! As... View Article

Tuscan Kale Salad

January 14, 2014

True Food Kitchen –  Tuscan Kale Salad I am, and have been a follower of Dr Andrew Weil for over 20 years.  As a matter of fact, my interest in nutrition and wellness may have been stirred by his health doctrines.  Back in October, I went on holiday to Arizona.  After a fantastic hike up Camelback Mountain, I had the chance to eat at True Foods Kitchen.  This chain of restaurants was created by Dr Weil and serves great tasting food with nutrient dense ingredients in a young and trendy atmosphere!! I fell in love.  So much so that I... View Article