Plant-based Nutrition

Embody: A Yoga & Nutrition Workshop. July 2017.

Happy to share this special summer event! In collaboration with yoga & meditation teacher Stellar Yoga ☞ Embody: A one-day Yoga & Nutrition Workshop. Learn the foundations of whole food, plant based nutrition, discover how to make delicious and nutritious desserts, practice Hatha yoga, and experience guided meditation. Offering you tools to integrate health into your daily life – in an enjoyable and sustainable way!

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My Whole Food Plant-Based Guide. A Nutrition Education Tool.

I’m thrilled to be promoting my newly released Whole Food Plant-Based Guide this month, created in collaboration with Montreal-based illustrator Laucolo. Designed to encourage healthy cooking at home, to inspire people to explore a wide variety of colorful foods, and to serve as an alternative to the conventional food guide. Frame it or tack it on your fridge – a visually engaging education tool for everyone to enjoy!

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Healthy Skin Care from the Inside Out. Featuring Province Apothecary.

Skin health is a major concern among many people I work with, from acne, to eczema, and rosacea – these conditions that are typically connected to diet and lifestyle factors, including hydration, nutrition, stress levels and hormone balance. As the largest organ of the body, the skin can be sensitive to both internal and external factors, and often reflects a person’s state […]

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My Staple Salad Dressing. Probiotic-Packed & Delicious.

Making a nutritious and delicious salad dressing will inspire you to eat more veggies throughout the week! Once you find a recipe that you enjoy, prepare enough for at least three days worth of meals, making it easier and assemble a quick salad for lunch or dinner. I encourage you to experiment with different spices, herbs, aromatics, vinegars, oils, and fermented items – like the miso and nutritional yeast featured here. These ingredients not only enhance the flavor of your dressing, but offer fermented, probiotic boosting benefits – that support immunity, and gut health!

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Grilled Vegetables With My Garlicky Herb Sauce & Sesame Edamame.

This is one of my weekly staple meals, and a recipe idea I typically suggest to my clients – as they transition towards a whole food, plant-based diet. Making a big platter of roasted vegetables and sauce to enjoy throughout the work-week, is one of the ways I encourage people to make healthily eating more efficient. Washing and chopping vegetables takes time and energy, so you may as well do it in bulk! This allows you to quickly assemble a healthy, delicious, plant-based meal – without having to start from scratch each day. Choose any combination of vegetables you enjoy, and try to purchase as much seasonal, local produce as possible.

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Grilled Fresh Fava Beans. A Whole-Food, Plant-Based Snack or Side Dish.

Fava beans aka Broad beans are a fantastic source of protein, fiber-rich complex carbs, B Vitamins, iron, calcium, magnesium, and potassium. All podded beans and vegetables can be grilled! bringing out their natural sugars/ sweetness, and giving them extra flavor from the high-heat cooking process. I used a grill pan at home to prepare these, as I don’t have a BBQ, but you can certainly use a proper grill instead. Next time you’re BBQ’ing, throw some seasonal favas on the grill, as a change from veggie burgers or dogs!

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Swiss Chard Salad with Apple, Radicchio, Sunflower Seeds, Chickpeas & Currants.

This fresh and satisfying complete-meal salad makes a great picnic dish, or healthy addition to your summer BBQ! Celebrating one of my fave leafy greens, Swiss Chard! using both the leaves and delicious stems – which are often unnecessarily thrown out. The slightly bitter, sweet, earthy and tender leaves make for a tasty and nutritious salad base, as an alternative to your usual suspects (kale/romaine/arugula). Combining the bitter chard and radicchio, with the sweet apple, currants, and maple dressing – helps to balance the flavor of this dish. Adding crunchy dry toasted sunflower seeds offers a texture and nutty taste – a completely different food compared to raw sunflower seeds. They also provide a serving of protein and healthy unsaturated fats, along with the chickpeas – another good source of plant-based protein!

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DL’s Peanut Protein & Energy Bars. Whole Food. Plant-Based.

These delicious and nutritious bars are packed with plant-based protein, good fats, and whole-food carbs – an ideal pre or post-workout snack. Designed for the plant-based athletes I work with, this recipe offers concentrated energy from the fiber-rich dried fruits, and protein from the nuts and seeds. This combination of macronutrients provides a boost of energy without spiking your blood sugar level, and allows for steady energy release. Unlike store-bought packaged bars, these have zero added sugars, oils, or preservatives – making it a much healthier option. These bars can also be enjoyed as a dessert, a healthy and tasty treat for the whole family!

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Cooking with Kids. The Importance of Culinary & Nutrition Education.

I had the pleasure of cooking with two amazing children, Asher and Georgia, the kids of my friends Aaron and Nadine. We made my ‘Roasted Delicata Squash Salad’ recipe with arugula, caramelized red onion, toasted pumpkin seeds, and fresh parsley. Asher and Georgia were eager to help out, chopping the squash, toasting the seeds, and washing the herbs. They tasted all of the individual ingredients, even the unfamiliar ones! Once the dish was complete, we all sat down and enjoyed the dish together. Cooking is an important skill to teach our children, allowing them to live an optimally healthy life, while helping prevent disease in the future. Preparing simple, and nutritious meals, can be a fun and interactive way for kids to learn about proper nutrition, seasonality, and sustainability.

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