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Health Food

Wellness Blog

Try Our Favourite Keto And Vegan Summer Smoothies

It’s smoothie season! With summer in full swing, what better time to enjoy a refreshing blended drink?

Creating the perfect smoothie is both an art and a science. It must be tasty—of course—but a great smoothie should also be nutritious.

Our go-to smoothies combine nutrient-rich ingredients like peanut butter and fresh summer fruits with other smoothie staples.

And the secret ingredient? Kardish Better Vegan Protein.

It can be tough to find the right protein powder. There are so many factors to consider! Great taste is vital, but discerning athletes are also looking for limited added sugar, additional nutrients, and natural ingredients.

That’s where Kardish Better Vegan Protein comes in. Plant-based, GMO-free, and delicious, the organic formula also packs a punch, with 21g of protein per serving. It also happens to be Keto and Paleo friendly, and with vanilla and chocolate options, there is something for everyone.

The ideal summer smoothie starts with Kardish Better Vegan Protein and some of our favourite natural ingredients. Interested in tasting it for yourself? We’ve listed two of our go-to recipes below to try!

The Choco-Banana Nut Smoothie combines bananas, natural peanut butter, plant-based milk, and a touch of cinnamon, blending flawlessly with chocolate protein for a nutritious treat at any time of day. After all, who says you can’t enjoy chocolate for breakfast?

For those who prefer a more traditional smoothie experience, try the Strawberry Vanilla Swirl, which blends fruity flavour with the richness of thick Greek yogurt. And for our Keto friends, we’ve also included a modified version of the Choco-Nut Smoothie with less sugar and more good fats. Avocado, anyone?

Kardish Better Vegan Protein Choco-Banana Nut Smoothie

What you’ll need:

1 1/2 frozen banana

1/2 cup unsweetened almond, soy, or oat milk

1/4 tsp cinnamon

2 tbsp natural peanut butter

1 scoop Kardish Better Vegan Chocolate Protein

In a high-powered blender or food processor, combine frozen bananas and a milk of your choice. Blend until completely smooth. Add cinnamon, peanut butter, and protein, then blend on a lower setting to combine. Serve topped with drizzled peanut butter, chocolate sauce, sliced bananas, or a topping of your choice.

Kardish Better Vegan Protein Strawberry Vanilla Swirl Smoothie

What you’ll need:

1 frozen banana

1/2 cup chopped fresh strawberries

1/2 cup unsweetened almond, soy, or oat milk

1/4 tsp cinnamon

1/4 cup vanilla, strawberry, or plain Greek yogurt

1 scoop Kardish Better Vegan Vanilla Protein

In a high-powered blender or food processor, combine frozen banana, strawberries, and a milk of your choice. Blend until completely smooth. Add cinnamon, protein, and yogurt, then blend on a lower setting to combine. Serve topped with sliced bananas and strawberries or a topping of your choice.

Kardish Better Vegan Protein Keto Chocolate Smoothie

What you’ll need:

1 sliced or frozen avocado

1/2 cup unsweetened almond milk

1/4 tsp cinnamon

2 tbsp natural nut butter (consider macadamia nut or almond)

1 scoop Kardish Better Vegan Chocolate Protein

In a high-powered blender or food processor, combine avocado and almond milk. Blend until completely smooth. Add cinnamon, peanut butter, and protein, then blend on a lower setting to combine. Serve topped with drizzled nut butter or another topping of your choice!

Wellness Blog

The Importance Of Protecting Our Microbiome


Adjusting to the “new norm” of COVID-19 has led to a drastic increase in hygiene practices. To protect our health, businesses and organizations are following protocols and adhering to recommendations made for our safety. Unfortunately, a lot of these hygiene practices include harsh disinfectants and chemicals that kill off our natural microflora. While we still learn about this emerging new disease, it is definitely important that we take all measures to protect ourselves and others. However, to keep ourselves safe, it is also vitally important that we keep our immune system strong. In order to do this, we must protect our natural microflora.

Humans are naturally home to trillions of beneficial bacteria of an immense variety, that make up our microbiome. These bacteria live both on us, and in our digestive tract, protecting us and keeping us healthy. Antibacterial products, such as the ones used for disinfecting, are a threat to our natural microbiome.

I am in no way saying stop using strong antibacterial products during this time. Instead, I am suggesting we take into consideration ways in which to implement practices that will balance some of the adverse effects of the chemicals we are using to disinfect and clean. So, until we fully understand transmission of COVID-19, let’s remember the basics that will help protect our microflora.

The gut is #1

Protecting our digestive tract is fundamental in caring for your internal microflora. When your digestive tract is healthy, it helps your microbiome flourish, and in turn, works to keep your immunity strong. Here are some considerations to implement when thinking of the overall health of your digestive tract.

Remember to get outside

Find yourself in nature more often. Being in nature will not only reduce stress levels, but can also have a positive impact on your microbiome. Breathing in fresh air, and being close to trees, dirt and water, can increase the diversity of your microbiome.

Adjusting hygiene practices

  • When in the safety of your home, use good hand washing techniques with natural soaps, and save the alcohol-based/antimicrobial disinfecting for when you are out in public.
  • Make at-home cleaning supplies that are effective and safe for you and the environment. Homemade cleaning products are typically very simple and effective, and can be a fun project, that can also save you money in the long run.

Health officials and scientists are working hard to narrow down the most effective hygiene protocols to keep us safe. The information at times can be confusing. What is clear, is the importance of preventative health measures, and staying on top of our health at all times, to keep us strong and safe!

Wellness Blog

Keeping Up With Kardish: Meet Kristy

Health has always been a passion of Kristy’s. Before starting at Kardish, Kristy had 15 years of experience working in retirement homes and with adults experiencing dementia-related disorders. As much as she loved this job, she has always had a particular interest and fascination with food and nutrition.

She applied for the Holistic Nutrition program with the Canadian School of Natural Nutrition, fell in love with the material and chose to fully immerse herself into the world of natural health. She is now a registered holistic nutritionist. This has come in very handy while working as assistant manager of the Merivale store. Her dream is to combine her previous experience with holistic nutrition. 

Although she was taught about the science behind food, working at Kardish has opened her eyes to the world of natural supplements, and how beneficial they can be while used in combination with a healthy lifestyle. 

Her top health tip is about balancing life. “Life is about balance…don’t be so hard on yourself! Have fun, eat that extra slice of pizza, watch one more episode of that show you can’t turn off…but also, attempt getting maybe get one more hour of sleep, meditate a little, try turning off your electronics an hour or so before bed, incorporate seasonal whole foods into your diet as much as possible, go outside and soak up the sun - move your body, play! And most importantly keep yourself hydrated and drink plenty of WATER!!!”

Keeping in with the theme of balance, Kristy’s favourite recent recipe is a sweet vegan treat, easily made with products from Kardish!

Rice Kristy Treats

2 bags - Dandies Marshmallows 

7-8 cups - Nature’s Path Organic Crispy Rice 

3/4 cup - Earth Balance vegan butter 

1/2 tsp - Simply Organic Pure Vanilla Extract 

In a large pot on low heat- Melt the butter, and add the marshmallows stirring often and slow. Add vanilla. Remove from heat add the crispy rice and fold in until fully combined. Transfer to a glass dish and press down with hands or a spatula. Let cool and enjoy! 

Her favourite natural supplement is Health First Ashwagandha, a cortisol regulating adaptogenic herb that is great for reducing stress and anxiety, while also regulating hormones and boosting brain function. A close second place was probiotics!

As for health and beauty products, Kristy enjoys using Kardish bar soaps because of their great ingredients and scents; Carina Organics line for their super clean ingredients, how gentle they are on the skin, and the amazing smells; and finally, the Green Beaver SPF 25 Face Cream, great for year round sun protection!

Her everyday pantry staples include Bekings eggs, sauerkraut, Earth's Own unsweetened oat milk and sprouted Ezekiel bread.

Her new favourite summer treat is the GTS Watermelon Kombucha and Wholly Veggie! Buffalo Cauliflower bites - great for entertaining and pack a spicy punch! 

She loves working at Kardish for all the opportunities of growth and development within the company, from training programs to highly approachable owners, she loves the family-like dynamic of the business. Her favourite moments happen while interacting with customers, though: “when a customer comes back in suffering from something that’s causing a lot of distress they tell me that the product I recommended or suggestions I gave, made a huge difference, what an amazing feeling!”

Wellness Blog

Keeping Up With Kardish: Meet Athena

Let’s introduce you to another one of our employees. Meet Athena, our talented team member at Barrhaven. She is Vietnamese and born and raised in Ottawa. She’s also one of our youngest team members! Athena is a senior in high school, who’s super excited to graduate this coming spring. Given how covid has changed our social gatherings, Athena hopes to have a normal graduation next year. Her plans after graduation include enrolling in the royal military college and studying psychology. 

Athena started working at Kardish as a co-op student in our accounting department and before completing her placement, she was offered a position at our Barrhaven store. By nature, Athena is driven and focused, so she wanted to work in an environment that encouraged her learning and expanded her knowledge in nutrition and wellbeing. 

“Kardish is a great fit for me,” says Athena. “I really enjoy coming to a workplace that has such a positive atmosphere.” 

Athena and her co-workers make a great team. They often set friendly competitions among themselves to enhance their learning.

Athena’s educational background consists of fitness related health and the health habits of youth. She speaks to many customers about the habits of their teenagers and relates and understands them quite well. From her personal experiences, she has also learnt how to recover from brain injuries and shares that knowledge and tips with customers who may be going through the same or similar injury. 

Athena is passionate about helping customers establish a health regimen that is a great fit for them. Many customers come to her to find a supplement that partners well with their daily activities. 

“I really enjoy when regular customers come back, and they tell me how I’ve improved their lifestyle or health habits,” says Athena.

Athena wanted to share some of her tips for staying healthy with you:

  1. Try to get 30-minutes of physical exercise everyday, preferably in the morning.
  2. Drink 1 Litre of water every morning. Athena, herself works out and meditates everyday. 
  3. If you are trying to develop healthy habits - stay consistent with them. The results will show! keep a routine and work out in consistent increments!


Athena also recommends a supplement for managing stress and anxiety: Health First’s Ashwagandha, a preferable dose of 3-4 capsules or 500-1000 mg a day. 


Pop by our Barrhaven location for more health tips from Athena!