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Wellness Blog

Seven Unexpected (And Tasty) Uses For Protein Powder

Protein powder has a world of benefits. For fitness junkies, it’s a great way to get the most out of a workout and help your body build muscle. For vegetarians and vegans, it’s an excellent alternative or supplement to plant-based protein options. And for everyone, it can be a great way to ensure your body is getting the nutrients it needs, especially on busy days. 

But as anyone who uses protein knows, there’s only so many days in a row you can drink a protein shake before it starts to feel a little stale. Luckily, most powders are super versatile—you can use them for cooking, baking, or even as a quick add-in to your favourite snack foods.

Here are some of our best ideas to change up your protein routine.

Pancakes

Add an extra boost to your weekend breakfasts by tossing some protein in your pancake batter. Whether you make your flapjacks from scratch or from a mix, the powder should blend in perfectly. If you’re finding it thickens more that you’d like, just add a little extra milk to balance out your batter.

Oatmeal

As it turns out, protein powder blends flawlessly into good old-fashioned oatmeal. Try it with fresh berries, chia seeds, nuts and dried fruit, or simply a touch of cinnamon sugar. It’s an easy, ultra-nutritious breakfast that never disappoints.

Granola bars

Turn a basic homemade granola bar recipe into a nutrition-packed protein bar in no time. Simply choose a granola recipe that suits your tastes, and add protein powder in with the other dry ingredients. If you’re using pre-sweetened powder, just remember to drop the sugar levels in your recipe accordingly.

Cookies

If you haven’t had a protein cookie before, you’re missing out. There are countless recipes to choose from online, ranging from classic chocolate chip to oatmeal peanut butter to banana nut. If you’re not an expert baker, don’t worry—protein cookies are famously simple to put together. Just mix and bake.

Burgers (or veggie burger)

It is unbelievably simple to add an extra kick of protein to any burger recipe. Simply add the powder along with your flour or oatmeal, and you’re all set. This is an especially great option for vegetarians and vegans who want to make sure they’re hitting the protein levels they need each day.

Mashed potatoes

Protein potatoes are delicious, and so easy to make. Just peel and boil your potatoes, then mash in a few spoonfuls of flavourless powder along with milk, eggs and salt. For protein garlic potatoes, just add in some minced garlic and parsley.

Yogurt

Fun recipes are great when you have time to burn, but life can get a little busy to cook up your protein every day. If you’re in a rush, mixing powder into yogurt can be an ideal option. Just scoop in your desired amount, and swirl it in. For this one, strawberry protein powder really hits the spot.

Need to stock up some protein powder? Try Kardish Better Vegan Protein. Available in both chocolate and vanilla, Kardish Better Vegan Protein is sure to give your recipe a healthy boost!

Wellness Blog

Keeping Up With Kardish: Meet Mike

Mike has been managing the Barrhaven Kardish location for three years, but he’s been with the Ottawa company for much longer than that. 

He got his start with Kardish 10 years ago, working at the Merivale store. He was inspired to start working there because of his background in sports. 

At the time Mike was playing hockey, hardball baseball, tennis, golf, and regularly rollerblading. Nutrition wasn’t something he was overly concerned about, but since joining Kardish it’s become a staple. 

While his favourite health topic to chat about with customers is physical activity and how it relates to diet and nutrition, he has a wealth of knowledge thanks to regular seminar style training sessions with Kardish. 

The father of two said his favourite healthy recipe is a fancied up salad—which his son—who’s 12—also loves (he still hasn’t quite convinced his ten-year-old daughter). 

The salad:  

Portobello mushrooms
Avocado
Beets
Red and green peppers 

Onion 

Pink himalayan salt 
 

 

Along with a tasty salad recipe, Mike has some daily habits that he uses to stay happy and healthy. 

His top rule is to get as much sleep as he can - aiming for seven to eight hours a night. He knows this isn’t always easy - but Mike believes this is one of the biggest factors in staying healthy for him. 

He also ensures he gets all his regular meals, starting with a good breakfast. In those meals, he’s careful to get enough fibre and protein. And of course, he has carefully picked the supplements he includes in his daily routine. These include probiotics and a good multivitamin. 

And then there’s exercise. He’s a busy guy, but he tries to squeeze in 20 minutes, even on the busy days, usually going for a skate on his rollerblades - especially now that the weather is nice. 

Last but not least, Mike says it’s important to make time for himself. For him, this comes in the form of music. He plays guitar and writes music, all kinds! From rock to classical, to sweeter acoustic melodies. 

It keeps him happy. As do his interactions at work. 

Mike says that what makes him feel the best at work is the customers - the regulars (most of whom come in weekly) - and ask directly for him. 

“They are really grateful for the help you’ve given them.”

Those warm interactions, along with the family atmosphere that Kardish harnesses among it’s staff, are the reason he’s stayed for so long. 

Mike’s most memorable interaction? One time a customer gave him a goji tree. He put it in the front of the store, and it actually bloomed, providing tiny edible red berries!

“It makes you feel great because you know you’ve helped someone, and you kind of develop a friendship with that person.”

Wellness Blog

Keeping Up With Kardish: Meet Danielle

Let us introduce you to Danielle. She’s our wonderful manager at Merivale! Danielle moved to Ottawa six years ago and she absolutely loves it here! “There is so much beauty within this city and tons of outdoor activities.” She recently started studying Holistic Nutrition and is very excited to see her educational journey unfold.

Her interest in health and wellness started at a very young age. “I actually went to school for baking and pastry arts and was working as a baker when I realized I wanted the work I do to be in line with my values.” That’s when she applied to work at Kardish. 

“Looking back I am so happy I made that decision.” she says. 

Over the years at Kardish, Danielle has met many wonderful and interesting people. She has also been able to help people make healthier choices while learning a ton of information about health and wellness. “I love chatting with customers about mental health, plant based diets, and skin care. These are the three areas that I have a lot of knowledge, and passion towards.”

Danielle doesn’t have to go too far to find the current trends in the industry, as she’s been pretty immersed in the health and wellness industry for years. She follows many doctors, nutritionists, influencers, has friends in the industry and reads tons of literature to keep up to date on information. 

Danielle’s favourite daily ritual is yoga and meditation. “I meditate daily and can’t go a day without it. I would recommend this to anyone and everyone. This practice is something I will never let go of and only develop further. The mental transformation I have experienced from meditation is one of life’s hidden treasures that I am so thankful to have found. Also, yoga is amazing for the mind, body and soul,” says Danielle. “I love to spend my evenings making a nice meal, doing some yoga and meditation. I end the night with a well-rounded skin care routine, some tulsi tea and then off to sleep,” says Danielle. 

Danielle is very fond of the Holy Basil, also known as Tulsi Tea, by Organic Traditions. “This amazing hidden gem is a wonderful herb that helps manage stress, anxiety, builds immunity and overall is a powerful antioxidant. It’s a perfect daily ritual to be added before a yoga/meditation session or even before bedtime,” says Danielle. 

To stay healthy, Danielle recommends eating a well-balanced diet with lots of vegetables. Cook at home, eat fresh foods, cut down on processed foods and don’t forget to spend time with yourself! Self care is so important for your overall wellbeing. One of the healthy food items that Danielle often loves to make are her Zucchini Vegan Ricotta Roll Ups. 

Danielle’s team at Merivale all share the same love for her Zucchini Vegan Ricotta Roll Ups, so we thought we’d share the recipe with our customers, too. The recipe below serves 5 to 6 people. 

Ingredients: 

2-3 zucchini
32 ounces marinara sauce
1 (14 ounces) container firm tofu
Juice of 1 lemon
1/2 tsp salt
4 tbsp nutritional yeast

1/2 tsp garlic powder
Fresh basil to garnish

Instructions: 
1. Remove tofu from the package and wrap tofu block in 2 paper towels. Squeeze for 10 seconds then break apart tofu into your food processor. To the food processor add salt, lemon juice, nutritional yeast and garlic powder. Pulse 6-10 times until you reach the consistency of ricotta cheese. Taste and adjust salt and seasonings as needed.
2. Preheat the oven to 400°. Slice zucchini lengthwise into 1?8” thick strips, I used a vegetable peeler!
3. Spread marinara sauce onto the bottom of an oven-proof skillet; set aside.
4. Spread 1 tablespoon ricotta mixture evenly along each zucchini slice. Roll up and place in the prepared skillet; repeat with remaining zucchini slices and filling.
5. Place into the oven and bake for 25-30 minutes, or until lasagna rolls are heated through and the cheese is beginning to brown.
6. Serve immediately. Garnish with ground pepper and fresh basil.

Wellness Blog

Keeping Up With Kardish: Get To Know Nora!

 Nora Munro

Registered Holistic Nutritionist

Meet Nora, our Westgate manager! She was born and raised in Ottawa and has always been much of a natural! “I grew up eating healthy. I always ate seasonal foods, fresh foods and I love gardening!” Built on an internal interest, she took some courses on Alive academy which officially led her into the health food industry.

After working in several health food retail stores, she planted her feet in management. She definitely is a people person! She loves working with her colleagues! 

So being in a health food store and working with people is like icing on a cake! Kardish, being a local and family-run business, drew Nora into joining our family. 

Nora shared one of her life-changing moments with us. “I went on a hike with a friend and we ended up getting lost in the woods for about 12 hours! This was a big learning experience for me. I realized I could do anything!” Since then, Nora learnt to be brave, courageous and ambitious when taking upon new challenges. 

On her health journey Nora learnt some great tips and tricks for staying healthy. 

  1. Vitamin D is very important! “ I recommend the Liquid Vitamin D by Health First!”
  2. “Food and nutrition will come if you eat a balanced diet. “We all eat birthday cake and enjoy other foods, but it’s important that we stay hydrated and keep active. Take a garden walk! Walk around the gardens in your neighbourhood!”
  3. Collagen, Vitamin C and protein are a great combination for aging well. “If we can keep our muscle mass, we age well”
  4. Lorna Vanderhaege’s Super Rich Skin Therapy Celadrin Cream will help with inflammation and to keep your skin moisturized and looking healthy!


 

In her late 40’s, Nora was diagnosed with Type 2 diabetes, leading her to reading more about nutrition and supplements for diabetic people. After educating herself on the topic, it is now one of her favorite conversations with customers. Have any questions about blood sugar, bone health or diabetes? Nora would be delighted to share with you her personal favorite supplements! 


 

Nora also plays the role of an educator outside of work. She lives in a neighborhood with a lot of children and has taken an extra effort to be environmentally friendly. She frequently chats with the children about gardening, and the importance of eating healthy. Nora is passionate about teaching the younger generation and making them understand where food comes from. “Eat local and seasonal food! A healthy balance is very important!” She says. Speaking of healthy food, try Nora's favorite 2 recipes. Find her delicious Beet Salad recipe, along with her family favorite guacamole below!

 

Each recipe can be made vegetarian/vegan with substitutes for the dairy.

4-5 beets cooked and peeled any time red, golden etc I have used golden

Goat cheese about 1/2 of a small package or to your taste

Splash of balsamic vinegar

  • Chop up beets into cubes
  • Crumble goat cheese 
  • Splash balsamic vinegar to taste

Serves 2-4 


 

 

Nora’s Creamy Guacamole  

2-3 large ripe avocados 

1-2 tbsp sour cream 

1/2 large lemon squeezed or 1 small

1/4 tsp paprika 

Then paprika to sprinkle on top 

  • Mash avocados to your liking chunky or smooth 
  • Add 1 tbsp sour cream stir to make creamy. If not creamy enough add a bit more
  • Squeeze in lemon juice stir
  • Add paprika stir
  • Sprinkle paprika on top

Let sit 5 minutes

  • Add more lemon or paprika to taste
  • Chill for at least one hour

would serve approx 2-3 servings 
 

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