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Food

Recipes

6 Simple Summer Snack Ideas

As soon as the warm weather hits our schedules get packed with weekend BBQs, trips to the cottage and summer night adventures. From ice cream to hot dogs and sugary drinks, summer can be a bit of a scary season for our diets. Fortunately there are plenty of family and kid friendly treats and snacks that are simple to prepare that can keep you on the go without forgoing any nutrition.

  1. Strawberry Smoothie Popsicles

Paleo, Vegetarian, Gluten-Free, Dairy-Free

These 3 ingredient popsicles are a refreshing treat on a cold summer’s day! Naturally sweetened with fresh fruit, these strawberry smoothie popsicles are great for adults and kids alike, and a great simple dessert at any summer BBQ.

RECIPE HERE!

2. Super Seed Brittle

Paleo, Vegetarian, Gluten-Free, Dairy-Free

Move over trail mix, there is a new snack in town! Loaded with healthy fats from pumpkin, chia and sesame seeds, and sweetened with a touch of honey, this Super Seed Brittle is a fun and portable snack idea for any summer road trip. Plus, it stores really well in the freezer so you can whip up a batch and you’ll have snacks for weeks to come.

RECIPE HERE!

  1. Chocolate Peanut Butter Nice Cream

Paleo, Vegetarian, Gluten-Free, Dairy-Free

If you’ve never heard of ‘nice cream’ you are about to be happy you did. Essentially, nice cream is bananas blended into a naturally sweetened creamy soft serve that you can flavour any way you like. The flavour options are endless as anything that can be blended can be used to make nice cream. This chocolate peanut butter flavour is a classic combination and great way to satisfy a sweet tooth.

RECIPE HERE!

  1. Summer Rolls with Almond Dipping Sauce

Vegetarian, Gluten-Free, Dairy-Free

Summer rolls, also known as fresh spring rolls or rice paper wraps, are a delicious and refreshing snack and a wonderful way to add more veggies to your diet. These veggie loaded Summer Rolls with Almond Dipping Sauce make a wonderful light lunch, snack or party appetizer. But let’s get real these summer rolls are mostly an excuse to eat more of the oh-so-delicious sweet and salty dipping sauce!

RECIPE HERE!

  1. Chocolate Fudgesicles

Paleo, Vegetarian, Gluten-Free, Dairy-Free

No better way to bring back those summer childhood memories than with this chocolatey treat! Made with only 5 ingredients, these healthy homemade fudgesicles are so simple to make even the kids can do it. These homemade fudgesicles are dairy-free, gluten-free and full of flavour making them a guilt-free summer delight.

RECIPE HERE!

  1. Homemade Hummus: 3 Ways

Vegetarian, Gluten-Free, Dairy-Free

Cottage season calls for chips and dip, and a homemade hummus is a great way to lighten up this rich and indulgent snack. Although hummus is really easy to find in stores, if you’ve got the right ingredients on hand, homemade hummus can be whipped together in no time at all.  This homemade hummus recipe makes a classic version, as well as a roasted red pepper and za’atar spice hummus with only a few extra ingredients, however feel free to experiment with whatever you have on hand.

RECIPE HERE!

                                                                                                                                

Steph's approach to nutrition is simple and sustainable, she believes in real food first: eating fresh, whole foods and cooking with real ingredients. She believes that food is a fundamental key to our health and wellness, and that you can't outwork a good diet. Through her blog, group programs and with individual clients, Stephanie works to teach people how to make better food choices, fuel our bodies and learn to love real food. In her space time, she lives a very active lifestyle working out, running, spinning and practicing yoga and on weekends you can find her hanging out at the local farmer's market or enjoying dinner out at her favourite restaurants.

Recipes

6 Healthy And Heart Warming Recipes

Who says comfort food can’t be good for you? As soon as the cold weather hits, our bodies naturally start craving rich and warm meals to help support our immune system and get us through those chilly nights. Fortunately, hearty meals can be healthy and you don’t need to forgo your resolutions in order to enjoy a warming meal. Here are 6 healthy recipes that will warm you from the inside out!


1. Butternut Squash & Sage Risotto


Although many people think risotto is a complicated dish, it’s truly not. It’s simply a labour of love. This Butternut Squash Risotto is a simple one-pan meal that serves a crowd or makes great leftovers for days of weekday lunches to come.


Recipe 
HERE


2. Spicy Black Bean Soup

This Spicy Black Bean Soup is a simple and filling meal, and a great make-ahead meal or meal prep idea. In fact, the longer this soup sits in the fridge the better it tastes, as flavours really come together, so it really tastes best on day 2 or 3. Make this Spicy Black Bean Soup on a Sunday afternoon for a delicious week’s worth of plant-based protein filled lunches.


Recipe HERE.

3. Curried Coconut Butternut Squash Soup

A simple seasonal soup that is rich in flavour and packs a real nutritional punch; loaded with powerful antioxidant vitamins A and C, this soup is the perfect recipe to help you beat the cold weather flu. This Curried Coconut Butternut Squash Soup can be made ahead of time and stored in the fridge or freezer to keep you going through the week.


Recipe HERE.

4. Spanish Chicken Tray Bake

Sheet pan meals are a great way to get dinner on the table with minimal prep and minimal clean up; simply add all of the ingredients to a pan, pop it in the oven, and relax while it does the work itself. This Spanish Chicken Tray Bake is a quick and easy recipe that creates a healthy well-balanced meal with protein, carbohydrates, healthy fats and vegetables, and a world of flavour.

Recipe HERE.

5. Skillet Cottage Pie

When I’m in the mood for a warming, savoury meal, cottage pie is the perfect treat. Not only is it simple to prepare, but it’s very inexpensive to make and makes plenty of leftovers. This Skillet Cottage Pie recipe is a slightly quicker more convenient way to make a family classic as it uses less dishes, which means less clean-up and more time for eating.


Recipe HERE.

Recipes

5 Portable Breakfast Ideas For Busy Mornings

Weekday mornings can get pretty hectic, but that doesn’t mean that breakfast needs to be skipped altogether. There are lots of simple, healthy and quick breakfast ideas that you can grab-and-go on your way out the door to ensure you are set up for a day of success.

When it comes to breakfast options it is important to opt for a well-balanced breakfast of protein, fat and carbohydrates. Whether you are eating at the kitchen table, or chowing down in the car (not suggested but I realize it happens), or eating at your desk in the morning, this simple rule will help make sure that you are ready to tackle your day. So here are 5 simple, delicious, and healthy portable breakfast ideas.


1. Frittatas


Frittatas or egg bake casseroles are my favourite portable breakfast idea. Although they require a little advance planning, they make enough servings for an entire week of breakfasts and they are really simple to prepare. You can essentially flavour them any way you like and load them with lots of veggies to help keep your fueled for a morning of work.


Recipe 
HERE


2. Overnight Oats

Oatmeal is staple breakfast; it’s filling, inexpensive and efficient. You can certainly make a warm batch of oatmeal on the stovetop, but for the mornings you just don’t have time try a batch of overnight oatmeal instead. Simply combine oats with your favourite nut milk in a container, flavour it any way you like, and leave it in the fridge overnight so you can grab it on the run in the morning.


Recipe HERE.

3. Chia Seed Pudding

Made with only 3 ingredients, chia seed pudding makes a delicious on-the-go breakfast. Similar in concept to overnight oats, chia seed pudding is made by combining chia seeds and a liquid of your choice to create a rich and creamy pudding that can be flavoured any way you like. Plus, the fat and protein content in the chia seeds can help to balance blood sugar to keep cravings at bay and keep you mentally alert for a morning of work.


Recipe HERE.

 4. Leftovers

If you can let go of the idea of “breakfast foods” you will save yourself a whole lot of hassle in trying to come up with healthy portable breakfast ideas. Dinner leftovers are one of the simplest and best healthy portable breakfast ideas because all of the cooking is already done, you just need to grab-and-go! Leftover soups and stews, meats and veggies all make great breakfast meals, or use odd and ends of leftover rice and potatoes and top off with an egg for a hearty way to start the day.

 5. Breakfast Cookies

Oatmeal based breakfast cookies make a great healthy portable breakfast idea because they’re essentially a handheld version of a bowl of oatmeal. Made with rolled oats and sweetened naturally with dried fruit, they are low in sugar and high in fibre to help keep you full. Plus, they freeze really well too, so you can batch cook a bunch for grab-and-go breakfasts for weeks ahead.


Recipe HERE.

Recipes

5 Make-Ahead Lunch Ideas

Tired of rushing around in the morning and trying to pull lunch together at the last minute? I hear you! There is nothing more stressful than a busy weekday morning when you are trying to get out the door. So instead of rushing around, try one of these make-ahead lunch ideas so you can hit snooze that extra 5 minutes and be out the door with a healthy lunch in hand.

1.  Meal Prep Buddha Bowls

Buddha bowls are a bright and colourful way to create a highly nutritious lunch in very little time.

Packed with veggies, protein, healthy fats, and loads of colour, the options are endless! And when paired with a rich and creamy dressing, these Buddha bowls will have you looking forward to lunch all week long.

Recipe Link: https://kaynutrition.com/2018/01/meal-prep-buddha-bowls/

 

2.  Protein Bistro Box

If you’ve ever stepped into the highly popular North American coffee chain, you will likely have seen these oh-so-popular protein boxes. Fortunately, they are SO easy to make at home, and you can whip up a bunch on Sunday and store them in the fridge for the entire week to come.

Recipe Link: https://kaynutrition.com/2018/05/bistro-box-lunch-ideas/

3.  Inside-Out Deli Wraps

Wraps are a super handy handheld-lunch option, however, if you are following a grain-free or gluten-free diet, the inside out deli wrap is the way to go! The best part? They require no cooking at all so meal prep will be done in 15 minutes flat.

Recipe Link: https://kaynutrition.com/2017/09/5-no-cook-work-lunch-ideas/

4.  Rainbow Quinoa Mason Jar Salads

For a grab-and-go lunch, there is nothing more convenient than a mason jar salad! Not only are they pleasing to the eye, but they are pleasing to the taste buds when you load them up with protein, crunchy veggies, and a flavourful dressing!

Recipe Link: https://kaynutrition.com/2018/01/rainbow-quinoa-mason-jar-salad/

 

5.  Smoked Salmon Bistro Box

If you love a smoked salmon bagel, you will undoubtedly love this smoked salmon bistro box! Paired with creamy goat cheese, rice crackers, and a bit of asparagus for extra greens, these boxes are naturally gluten-free, high in protein and full of healthy omega-3 fats!

Recipe Link: https://kaynutrition.com/2018/05/bistro-box-lunch-ideas/

Recipes

5 Healthy One-Bowl Recipes

After a long day there is nothing more comforting that a big bowl of delicious and nutritious goodness, but just because it’s warm out doesn’t mean you need to forgo those comforting meal.  These one-bowl recipes can be eaten hot or cold, and make great leftovers so you will have healthy meals for days to come!

  1. Steak Fajita Bowls

Paleo, Gluten-Free, Dairy-Free

These Steak Fajita Bowls are ready in under 20 minutes making them a perfect summer weeknight meal! These simple bowls can be make with steak hot of the grill or work really well with BBQ  leftovers too!

RECIPE HERE

  1. Power Bowls with Tahini Dressing

Vegetarian, Gluten-Free, Dairy-Free

Loaded with plant-based protein, this vegetarian Power Bowl makes a great picnic lunch or refreshing dinner idea. Plus, the rich and creamy tahihi dressing is so good you’ll want to put it on everything, and helps take this power bowl recipe from good to great in seconds.

RECIPE HERE

  1. Tex-Mex Breakfast Bowl

Paleo, Vegetarian, Gluten-Free, Dairy-Free

Bowl meals are for more than just lunch and dinner, they make great breakfast meals too! These Tex-Mex Breakfast bowls are full of flavour and can actually be prepared ahead of time for quick and easy weekday breakfasts.

RECIPE HERE

  1. Meal Prep Buddha Bowls

Vegetarian, Gluten-Free, Dairy-Free

Nothing like a good recipe that makes multiple servings and these Meal Prep Buddha Bowls are a simple, tasty and filling make-ahead lunch that you can eat all week long.  These vegetarian meal prep buddha bowls make 5 filling servings so you can have lunches ready for the entire week.

RECIPE HERE

  1. Sweet Potato Burrito Bowls

Vegetarian, Gluten-Free, Dairy-Free

The key to a simple burrito bowl like this is adding a lot of flavour with a good dressing, and the avocado lime dressing in this recipe is just that. Ready in 30 minutes, these Sweet Potato Burrito Bowls make a great weeknight dinner or a simple meal prep idea for a week’s worth of delicious lunches.

RECIPE HERE

Recipes

5 Healthy Holiday Hacks

Did you know that between wrapping presents, writing cards, decorating, and cooking that one large meal, the average family will spend almost two weeks preparing for the holidays? Since every second of your time counts, we have put together 5 kitchen hacks that will help you reclaim time, reduce waste, and have a healthy holiday season!

 

1. No time to bake cookies? Freeze them instead!

You may have heard that PB2, also known as powdered peanut butter, is a great high-protein and low-calorie replacement for traditional peanut butter spreads. You might not have known that PB2 can also be a life-saver when you need a last-minute dessert! Hey Wanderer’s three ingredient recipe for no-bake vegan peanut butter cookies takes just 20 minutes to prepare in your seasonal ice cube tray of choice.

 

2. Repurpose metal cookie cutters to make christmas pancakes!

If you take a careful look at most recipes, you will notice that about a sixth of your average cookie dough by volume is sugar—and that’s before we add frosting and chocolate chips! If you want to cut back on refined sugars, you can use your metal cookie cutters to make festive pancakes shaped like trees, gingerbread men, and reindeer! You can even use your favourite pancake recipe or premade mix, such as Bob’s Red Mill Gluten Free Pancake Mix. Want to add even more holiday cheer to your festive breakfast? Add walnuts, dried cranberries, cinnamon and ground ginger to the batter.

 

3. Have guests who are watching their sodium intake?

Did you know that over half of Canadians over the age of 70 report being diagnosed with hypertension, a condition often linked with sodium intake? If one of your guests is on a low-sodium diet, try keeping a shaker of nutritional yeast at your table! Nutritional yeast, also known as “nooch”, is often recommended as a dairy-free substitute for parmesan cheese, but the rich, salty flavour that comes from the high concentration of amino acids makes nooch an effective table salt replacement. 

 

4. Preserve fresh herbs in your favourite healthy oil!

Holiday recipes often call for fresh herbs, especially rosemary and thyme. If you’ve ever bought a bundle of herbs, you may have noticed that these greens have a tendency to wilt and spoil in the fridge before you have the opportunity to use them in a second dish. If you want to use more than a couple sprigs of fresh herbs at a time, you can always freeze the leftovers in your favourite healthy cooking oil.

While bloggers often recommend olive oil for this trick, you can preserve herbs with any oil that has a high smoke point, such as avocado oil, sunflower oil, peanut oil, or coconut oil—though you may have to melt your coconut oil before you are able to properly immerse the herbs.

 

5. Bake with bananas, even when your bananas are green!

Overripe bananas are frequently used in vegan baking as a substitute for eggs, but what can you do if it’s the day before Christmas and all your bananas are still green, starchy, and difficult to mash? Just bake the bananas for 30 minutes, and the “oven-ripened” fruit will be sweet and soft enough to add to dough.

***

Do you have a secret holiday tip, trick, or hack that makes your life easier? Be sure to spread the cheer with our community on Twitter and Facebook. We promise that one of our elves (probably me) will take a moment out of holiday preparations to read every comment.

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