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Wellness Blog

Try These Delicious Infused Water Recipes!

Tired of trying to get in your eight glasses a day of just boring, plain water? Here are some delicious and easy ways to spice up your daily water intake that will have you hydrated and glowing in no time. 


One easy and popular way to switch up your water is to add fresh fruit. Adding citrus like lemon, orange and grapefruit to your water can give you an added boost of Vitamin C, and it livens up a plain glass of h2o. You can also add fresh berries like raspberries, blueberries, and strawberries for a sweet summery flavour. 


Another popular water infusion is cucumber. The added freshness from cucumber and even celery give plain water a spa-like feel, and an added boost of hydration as cucumber and celery have high water content. Try adding these both to your next glass of water with a slice of lemon, and you will drift away to a spa getaway. 


Water is a necessity all year round, so why not try an autumn-inspired twist on an infusion. By adding sliced apple and cinnamon to your water, you can have those warm and comforting tastes of autumn year-round. This is a great way to liven up your water and obtain cinnamon’s health benefits with its anti-inflammatory and prebiotic properties. 


Spices aren’t just for cooking. Try adding mint and even rosemary to your water for a zesty twist on simple fruity favourites. You can pair spices and herbs such as mint with lemon, cucumber, and rosemary with grapefruit for an exciting new flavour profile.


With endless options and possibilities, there is no excuse to be drinking boring water ever again! So try out these delicious ideas, and experiment with adding seasonal flavours to your water, and you may just find a new favourite.

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! 

Wellness Blog

Health Benefits Of Drinking Matcha

You have probably spotted matcha popping up everywhere lately, from the menu at your local coffee shop to your favourite frozen desserts.

But what is matcha exactly? And what are the benefits?

Matcha is a variety of green tea, but it is grown differently. The leaves are covered for 20 – 30 days before harvesting, which boosts the plant’s chlorophyll and gives it that distinctive electric green colour. The resulting tea leaves are chock full of nutrients—and flavour. 

Matcha is also consumed differently from other green teas. Instead of steeping the leaves in water and then removing them, matcha is whisked into water, and the powder is dissolved straight into the liquid. As a result, matcha tea contains about ten times the amount of nutrients as regular green tea. But the benefits don’t end there.

Matcha provides sustainable energy

If you’ve ever been hooked on coffee, you know how devastating the crash from your morning espresso can be. Coffee offers quick energy, but the resulting low often isn’t worth the boost.

Matcha is different. Because it contains antioxidants, the body consumes the caffeine released in the tea more slowly, providing gradual, lasting energy that lasts for hours.

Matcha can boost your metabolism

If you’re looking to lose weight, drinking matcha may help. Studies have shown that matcha naturally boosts metabolism, causing the body to burn more fat and promote weight loss. To maximize the benefits, drink green tea before or during your workout.

It provides tons of other health benefits

Because matcha is so nutrient-rich, it offers a plethora of health benefits. For example, the aforementioned high levels of antioxidants can help prevent cell damage and lower your risk of several chronic diseases. There is also evidence that drinking matcha regularly may decrease your risk of liver disease, heart disease, and some cancers.

Celebrities can’t get enough of matcha 

It’s not just health experts that support matcha. Countless celebrities have jumped on the trend, attracted by the sustainable energy and nutrients it offers. Famous matcha fans include Jennifer Anniston, Gwyneth Paltrow, Serena Williams, Madonna, Ashley Olsen, and Brad Pitt. Lady Gaga is also a matcha drinker, famously sharing that she used matcha to quit smoking successfully.

It’s easy to make

Because matcha comes packaged as a powder, ready to mix, it couldn’t be easier to make. To prepare regular matcha tea, simply scoop 2 – 3 tsp of matcha powder into a mug and add a few tablespoons of cool water. Whisk the mixture together until the tea forms a thick, frothy paste. Finally, fill the rest of your cup with hot water and stir. 

You can’t beat the taste

The best way to describe the taste of matcha might just be “green.” Just like its colour, the flavour is bright and effervescent. Best of all, matcha is known for its lovely aftertaste, ranging from earthy to floral and even sweet, depending on the variety. Once you try it, you’re sure to get hooked on this earthy, delightfully complex beverage.

Wellness Blog

Brain-Boosting Back-To-Routine Recipes

Summer has flown by, and September is just around the corner. So whether you’re headed back to the office, sending your kids back to school, or are looking to super-charge your Fall, these back-to-busy recipes will give you the boost you need.

Sweet Potato Energy Bites


1 medium sweet potato, peeled and chopped

1 cup pecan halves

3/4 cup rolled oats

1/2 cup pitted dates

2 Tbsp ground flaxseed

1/4 cup honey

Zest of 1 orange

1 tsp allspice

Pinch of salt

1/3 cup dried shredded unsweetened coconut


Place sweet potato in a steamer basket set in a pot with at least 1 in (2.5 cm) of water. Bring water to a boil and steam until sweet potato is fork-tender, about 10 minutes. Set aside to cool. Alternatively, you can also boil the sweet potato until tender.

Place pecans, oats, and dates in a food processor container and process until finely chopped. Add sweet potato, flaxseed, honey, orange zest, allspice, and a couple of pinches of salt to the container and blend until mixture clumps together.

Using damp hands, form mixture into 1 in (2.5 cm) balls. You should get about 16 balls.

Spread coconut out on a plate. Roll balls in coconut and chill in the refrigerator to help the balls firm up. Keep chilled until ready to use.

Chocolate Hummus Stuffed Dates


398 mL can chickpeas, drained and rinsed

1/3 cup cocoa powder

1/4 cup maple syrup

3 Tbsp tahini

2 tsp vanilla extract

12 Medjool dates

1 Tbsp toasted sesame seeds (optional)

3 Tbsp cacao nibs (optional)


Place chickpeas, cocoa powder, maple syrup, tahini, vanilla, and a pinch of salt in a food processor container, and blend until smooth. Taste and adjust the level of sweetness if desired.

Using a knife, slice an opening in dates (without cutting them all the way through into two halves) and remove pits. Gently pry dates open with fingers and spoon in hummus filling. Sprinkle with sesame seeds. If desired, sprinkle cacao nibs onto the top of stuffed dates. Transfer filled dates to a small zip-top bag for transport.

Hidden Greens Chocolate Avocado Smoothie 


1 avocado, pitted and flesh removed

2 cups milk-alternative (almond, hemp, etc.) 

1/2 cup baby spinach

2 Medjool dates, pitted

2 Tbsp cocoa powder

1/2 tsp vanilla extract

Optional: 1 serving Kardish Real Greens


Have all ingredients fully chilled before beginning. Combine all ingredients in blender and purée until smooth and creamy. To correct to desired consistency, thin with more almond milk or water or thicken with ice cubes. Pour into chilled glasses.

Gluten-Free Banana Muffins with Seeded Streusel


Seeded Streusel

1/4 cup raw, unsalted pumpkin seeds

1/4 cup raw, unsalted sunflower seeds

1 Tbsp sesame seeds

1 Tbsp brown rice flour

1 Tbsp coconut sugar or evaporated cane sugar

1/4 tsp salt

1 Tbsp coconut oil, solid, room temperature

Banana Muffins

3 very ripe bananas, peeled and mashed

1 cup unsweetened soy milk or nondairy milk of choice

1/3 cup extra-virgin olive oil

1 tsp apple cider vinegar

1 3/4 cups brown rice flour

1/4 cup hemp hearts

1 Tbsp baking powder

1/4 tsp ground nutmeg

1/4 tsp salt


Preheat oven to 350 F (180 C). Line 12-cup muffin tin with paper liners.

In a small bowl, combine all streusel ingredients except coconut oil. Using fingers, cut in coconut oil until fully incorporated and crumbly.

In a large bowl, mix mashed bananas, milk, oil, and vinegar until combined. In a medium bowl, combine flour and the remaining ingredients. Add flour mixture to banana mixture and mix until combined. Divide batter evenly among paper liners. Top each muffin with prepared streusel. Bake for 15 to 20 minutes until a toothpick inserted in the centre comes out with just a few crumbs clinging to it. Cool on wire rack. Store in an airtight container at room temperature or in a refrigerator.

Recipes from

Wellness Blog

5 Tips To Reduce The Impact Of Caffeine

Do I have to give up coffee or caffeine completely? The short answer is no. The long answer involves being more mindful of the timing, amount, and how you are balancing caffeine with other nutrients.

We often mindlessly and reactively reach for a “pick me up” like a coffee or energy drink when we are tired. These do the trick but only for a short period, typically followed by an even bigger crash. That being said, I do NOT think that the answer is to restrict all caffeine completely.

However, I want to provide a few tips around when and how to consume coffee so that the result is not a short high followed by a further depletion in your energy.

When and how to consume caffeine:

  1.       Try to consume your coffee within the first few hours of waking to not impact your sleep later that night.
  2.       Switch over to green tea by mid-afternoon, green tea increases your energy and focus, but because of the built-in calming effect of l-theanine, you skip the nosedive in energy after consuming it.
  3.       Balance your coffee by adding fat and protein. Try a bulletproof coffee by adding 1 tbsp of medium-chain fatty acids like coconut oil and 1 tbsp of collagen protein powder and blend. This not only tastes amazing, but it will also balance your blood sugar and cortisol levels so you can get all the enjoyment and benefit without the energy crash after.
  4.       Hydrate, hydrate, hydrate ensure that you drink at least 250-400 ml of extra water for every caffeinated beverage you consume. Caffeine is a diuretic, meaning you will become less hydrated if you do not replace your fluids with additional water.
  5.       Drink coffee away from your medications and supplements. Caffeine can interrupt the absorption of many vitamins and minerals, some of which you may be taking to improve energy. My recommendation is you wait a minimum of 1 hour before taking any supplements after drinking your morning coffee or tea.


Are you looking for more health support? Tune into our podcast In-Between Visits, join our latest group care offering or book an appointment for private care