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Wellness Blog

4 Healthy Baking Must-Haves

Do you have fond memories of time spent in the kitchen making gingerbread cookies while snow fell lightly outside? Perhaps you’ve never baked in your life, or you have a dear family member with various dietary restrictions, or maybe you just want to make healthier treats. Whatever the reason, we’ve got a list of key ingredients that will make baking healthy and tasty.

Spice and something nice  

When I was growing up, I loved to help my mom and grandma make cookies. I remember reaching for the bottle of vanilla extract and taking a big whiff of the sweet aroma. I realized that my favourite baking ingredient was a total fraud when I got older! It was nothing more than water, sugar and artificial flavour. Now that I’m old enough to bake all by myself, I use natural, organic vanilla extract by Simply Organic. Their organic spices are great too! Unfortunately, conventional spices from the grocery store are often irradiated, a food safety practice that can cause food to lose valuable nutrients and flavour. I’m happy to say Simply Organic does not irradiate any of their organic dried herbs or spices. 

Allergy-friendly chocolate 

Chocolate is a baking staple but isn’t always allergy-friendly or health-conscious.  We’ve talked about the challenges around allergies and sensitivities during Halloween, but this can be just as frustrating during the holiday season. Many desserts contain chocolate made with or contain traces of dairy, soy and other common allergens. Kardish offers many chocolate alternatives made without dairy, gluten, soy, and more. So head to your nearest Kardish for your allergy-friendly chocolate baking needs. 

Butter without the dairy 

Many beloved baked treats call for butter and lots of it. But what if you are lactose intolerant, vegan, or simply avoid dairy products? Sometimes coconut oil can do the trick, but recipes like pie crust and cookies don’t always work with it as a substitute. We like Earth Balance Spreads because they can easily replace butter in your favourite recipes. It spreads smoothly like margarine, but don’t worry because it contains no hydrogenated oil. It can be used to make a rich caramel sauce, moist cookies and even frosting for cakes and squares!

Local ingredients 

Eggs are a staple in many traditional recipes. Beking’s is a family-run farm in eastern Ontario that has been producing eggs for over 40 years. What makes Beking’s special is their dedication to natural farming methods; their hens are not fed antibiotics or hormones and are cage-free. At Kardish, these eggs are a popular purchase throughout the entire year! Don’t eat eggs? You can always whip up a vegan alternative using ground flax or chia. It’s simple; just whisk together 1 tablespoon of either flax or chia with 3 tablespoons of warm water. Let the mixture sit for a minute, and you’ve got an excellent replacement for one whole egg. 

Wellness Blog

Keto-Friendly Meals For The Whole Family

If you’ve committed to going keto this year, you are likely more than prepared to drastically change your way of eating.

But an unexpected challenge for many keto eaters is finding recipes that others in your household will enjoy. Luckily, it’s not as tough as you might expect. From breakfast to appetizers, here are some of our best meal ideas that are guaranteed to please everyone in your family.



Eggs are a ketogenic diet’s best friend, and you can’t go wrong with a tasty frittata. They’re so simple to make, and the variations are endless. Try different combinations of your favourite keto veggies—mushrooms, broccoli, spinach, and bell pepper are all great options. Before you bake it, don’t forget to top your masterpiece with a generous handful of grated cheese.

Fried chicken

This crave-able dish is surprisingly simple to turn keto. Start by switching out regular flour in the breading for almond flour. Then, select your favourite ketogenic vegetable oil for frying (we like avocado oil because it has a high smoke point).


The same rule applies to pancakes: swap out the wheat flour for almond flour in your favourite recipe and you’re on your way. Then, top your creations with berries and nuts as a finishing touch.

Charcuterie board

One of the best perks of keto is that you can still enjoy a good charcuterie board—just nix the bread. Impress your family and friends with a luxurious board, complete with a variety of tasty cheeses, meats, and keto-friendly crackers. Don’t forget to add delicious touches such as stuffed olives, berries, and sauces to take it to the next level.

Deviled eggs

This beloved appetizer also happens to be naturally keto! For a tasty twist, top them with avocado, green onions, olives, feta, or even crumbled bacon.

Grilled skewers

Who doesn’t love a skewer hot off the grill? Create a delicious and satisfying feast for the whole family with marinated meats, lemony shrimp, and vegetables grilled to perfection. The trick? Since your veggies and proteins all require different cooking times, resist the urge to pile them all onto the same skewer. Instead, cook just one ingredient per skewer for the best results. 


This traditional Mediterranean dish of poached eggs in tomato sauce is a flavourful and nutritious option that everyone will love. For a tasty little extra, try crumbling in some feta cheese while you poach the eggs.

Lettuce wraps

There are a thousand ways to prepare this fun and versatile dish, which can serve as a tasty appetizer or a delightfully satisfying main. Do a little research to find a low-carb sauce recipe you like or buy a keto-approved bottled sauce to save yourself some time.

Stuffed mushrooms

You would not believe how simple it is to make a gorgeous keto-friendly stuffed mushroom that everyone will adore. For bite-sized appetizers, use button or cremini mushrooms, stuffing them with cheese and a few choice herbs and spices. For a meal-sized dish, scoop out the gills from half a dozen good-sized portabellas and add a generous amount of sauteed veggies and shredded chicken. 

Wellness Blog

Amy's Healthy Quarantine Snacks Event

Thank you so much for those who attended our virtual cooking event with Amy Longard. We hope you had as much fun as we did. If you're looking to make some of Amy's healthy snacks, but can't quite remember how she did it, we've got you covered. Within this blog you'll find a recap of her video, few of her recipes, some healthy snack options, and a few tips she mentioned. 

In case you missed it, here is the video!

Cherry Chocolate Nice Cream 

Chili Roasted Chickpeas 

Amy’s Special Hummus

Want to try more of Amy’s recipes: click here

Looking for products she mentioned? Find them below!


Dulse Seaweed

Zengarry Cashew Cheese

Evive Smoothies

Camino Chocolate

Enerjive Crackers 

Rise Kombucha 

Oat & Mill Ice Cream

All products listed above can be found at any of our 7 locations. You can visit our stores, or call 613-224-1414 to place an order.

Here are some other tips Amy mentioned:

  • Apricots make a great snack, especially when they are paired with nuts
  • Looking for a change? Try dipping your apple slices in peanut butter or cinnamon
  • Want a creative recipe? Try out Chocolate Avocado Pudding!
  • Add some cocoa powder and maple syrup in your Hummus recipe for a chocolate taste
  • If you’re a coffee enthusiast, make sure to drink 2 cups of water for every cup of coffee to stay hydrated. You can also find substitutes like green tea.

We had so much fun cooking with Amy that we're working on another virtual event for you very soon, so stay tuned! In the meantime, if you're looking for some more educational health content, check out our Wellness-blog:


Thank you so much for participating and we can't wait to see you again soon!