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Wellness Blog

Healthy Lunch Box Essentials

Welcome back to early mornings, packing lunches and carpooling! While we can't ease traffic or stop toddlers from kicking your seat, we can offer some advice when it comes to packing a healthy lunch. Here are our top must-haves for every kid's lunchbox this year. 

Made Good Bars 

MadeGood Granola Bars are the peanut and tree nut free organic snack that really hits the spot. Not only do they contain the nutrients in one full serving of vegetables from six different sources, they’re also made from whole grains and are non–GMO verified. These wholesome bars come in four delightful flavours and make the perfect afternoon pick-me-up at school or on the go.

Enjoy Life Plentils

Plentils are chips with benefits. From ancient times to the present, the lentil has been one of the best sources of plant-based protein and is a staple in diets throughout the world. Enjoy Life Foods has captured the essence of this vital legume’s all-natural goodness and turned it into a unique, protein-packed, crunchy experience. 

Kiju Juice Boxes

Kiju Organic 100% juices are premium, certified organic juice blends with no added sugar. The fruits used to make Kiju Juice are grown and processed naturally for maximum health and great taste – that means no artificial colours, flavours or preservatives. Plus, they are non-GMO project verified!

Chia Pudding

Swap processed pudding cups for a tasty homemade version. We really love this overnight chocolate chia pudding recipe by Minimalist Baker. Chia seeds are filled with fiber which will help to keep little tummies feeling full. Try topping your pudding with fresh fruit, nuts, crunchy cereal or So Delicious coconut whipped topping

S'well Bottle

Eliminate plastic bottles from your child's lunch box and try S’well instead. It's the only reusable bottle that looks great (with a variety of great colours and patterns) and does good. It keeps your drinks cold for 24 hours and hot for 12. S'well is the fastest growing woman-owned company in the USA and a proud partner of UNICEF. 

Smart Sweets

We would never recommend adding conventional candy to your children's lunch box, but Smart Sweets could definitely be an exception! Each package contains 24g of fiber and only 2g of sugar. They're available in two fun flavours - Fruity and Seriously Sour. 

Simply Protein Kids Bars

This kid-friendly snack is filling and nutritious with 4g of protein and 4g of fiber in each bar. They're also free from peanuts, gluten, GMOs and are 100% vegan. Find fun flavours like Chocolate Brownie and Strawberry Vanilla at your local Kardish!


You may also be interested in top 4 allergy-friendly school snacks. Share your thoughts with us on FacebookTwitter and in the comments below.

Wellness Blog

Five Great Meal Ideas That Make Life Easier

We all know that the healthiest meals are what we prepare ourselves from whole ingredients, but when you've been working late, when you're the only one who can drive the kids to the hockey rink (or the dog to the vet), when you don't have time to focus on food preparation and you don't want to leave a pile of dishes in the sink for when you get back—we do our best to stock choices that you can feel good about. The team at Kardish has compiled a list of five foods that are easy, for when life isn't.

1. Need a Quick, Dairy-Free Breakfast?


Looking for something to spread on a bagel, but can't stomach dairy? According to a national survey from 2013, 16% of Canadians report being lactose intolerant, and that percentage is even higher among women and many other groups of Canadians. Zengarry Cashew Cheese is not only dairy-free, it's rich, creamy, and as spreadable as cream cheese. It's also a local product, made only about an hour away from Ottawa using raw organic cashews and few added ingredients.


The best part is Zengarry Cashew Cheese isn't limited to just one or two non-dairy options, that you might see on big box store shelves. On our shelves you can find flavours that range from Raw Brie to Smokey Jalapeño, Garlic & Fine Herbs, as well as Sun Dried Tomato and Basil. These dairy-free cheeses can be used in pasta sauces, layered bean dips, and quesadillas, but when you need to dash out of bed and eat something before your day starts, they make excellent savoury spreads.  Check out for dozens of recipe ideas.

2. Need a quick side dish?

Easy side dishes come in handy when you try a new recipe, but find that there's not quite enough for a satisfying meal. One healthy option is GoGo Quinoa's ready to cook sides. From their 5 grain mix to dairy-free soup, these options are vegan-friendly, gluten-free, are certified organic, and are prepared in St Laurent, Quebec. You could make your own colourful, creative sides with cooked red and black quinoa, seasonings, lemon juice and olive oil. 


Also, quinoa may be even better for you than you thought! Along with tofu and sushi, the New York Times recently listed it as a food that experts are more likely to consider healthy, when compared to opinion from the general public.

3. Need a meat-free option,
but are tired of veggie burgers?

Looking for a meat-free meal that isn't a veggie burger? Noble Bean is a Canadian company (based out of Montréal) with the goal of creating a meat alternative that's better than tofu -- tempeh! Noble Bean tempeh is vegan, gluten-free and high in protein. Organic soybeans are transformed into a super-food through natural culturing and fermentation. It's a delicious, nutty-flavoured whole food that tastes great in a variety of dishes including this marinated peanut tempeh


Oh, and they also make great veggie burgers.

4. Need just a few greens in a recipe?

When you think of your worst experiences with frozen vegetables, do you picture shrivelled lima beans, freezer burnt broccoli, limp peppers, and water chestnuts that smell like bad compost? It can be hard to believe, but frozen vegetables can be more nutritious than their "fresh" counterparts that have been shipped long distances, since vitamins break down and degrade over time. But all of that depends on how fresh the vegetables were before they were frozen.


Stahlbush is a sustainable, family farm located in Oregon’s lush Willamette Valley! If you don't have experience preparing kale or butternut squash, Stahlbuch maintains a helpful list of recipes on their website. You can also saute veggies with garlic and a splash of olive oil, or just toss them into pasta sauce or stir fry.

5. Need a crowd-pleaser, fast?

When all else fails, there's pizza. Here are two highlights that can make dinner quick and easy, even when you have guests with multiple allergies:


Udi's Bakery makes Gluten-Free Pizza with a brown rice and tapioca-based crust, which is suitable for those with celiac disease. In terms of toppings, Kardish carries the Pepperoni, Three Cheese, Margherita, and Spinach & Feta varieties, as well as 2-Packs of Udi's Bakery's 9-inch pizza crusts, which make it easy to bake a gluten-free pizza with any toppings you want.


If you have multiple food allergies and dietary restrictions at your table, you may not have known that Daiya's deliciously dairy-free pizzas are also free of gluten, peanut, eggs, meat, and soy. Look for Daiya's Cheeze Lovers, Margherita, and Fire Roasted Vegetable pizzas in our freezers.


We hope that our suggestions can make mealtimes a little easier for you. If you have advice for an easy meal, side, or cooking tip, and would like to share it with our community, please get in touch with us on on Facebook,Twitter, or in the comments below.

Wellness Blog

15 Unique Wellness Stocking Stuffer Ideas

For all the loved ones in your life who strive to stay well


Everyone has one in their lives--that person who is trying their best to eat well, exercise, and live better. You might have a lot of them in your life! That person who might look for the Fair Trade or the Organic symbol. They might be vegan...they might be on the keto diet..and they might just care about shopping local to support locally-made wares and reduce the cost that transportation has on the environment. 

We've curated a list of great stocking stuffers for anyone on the road to well-being, from wellness warriors to those who are just taking the first steps of their journey. From better-for-you sweets packing great nutritional value and less sugar than traditional chocolates, gummies and beyond, to self-care products without harmful chemicals, there's something for everyone on the wellness journey on our list of 15 Amazing Wellness Stocking Stuffer Ideas.

15 Unique Wellness Stocking Stuffer Ideas 


1) Sampson Bath Creamers

The holidays can be stressful for anyone...buying gifts, family coming to town, company crowding our personal space for days at a’s so important to take some time for personal care. This year, try relaxing with the new Sampson Bath Creamers. But what is bath creamer, and how does it differ from the oh-so-popular bath bomb? Bath bombs use citric acid and sodium bicarbonate to create fizz and spread dyes/oils/scents throughout your bath water. Bath creamers infuse your water with essential oils and skin-softening butters. Especially in Ottawa, this time of year can lead to our skin cracking and itching, so try a bath creamer this winter and give your skin the care it deserves!

Sampson Bath Creamers

2) Natural Hand-Crafted Soaps by Kardish

A beautiful bar of soap is the perfect gift—and the ideal size for a luxurious stocking stuffer. Our new natural, hand-crafted soaps are suitable for all skin types and are 100% naturally fragranced with essential oils and plant extracts. They are made with no artificial colours or scents, sulfates, triclosan, toxic chemicals, or animal byproducts. Leaving the skin soft and moisturized, they make a great present or stocking stuffer for anyone on your “nice” list, and are 3 for $10 throughout the Holiday season.

Kardish Handmade Natural Soaps

3) Moo-free Dairy-Free Organic Santa Bar

Have someone in your life with allergies who has been missing out on the fun of santa-shaped chocolate? Moo-Free Dairy-Free Organic Santa Bar’s are a delicious, allergy-friendly option for those with gluten, dairy, or soy sensitivities or allergies, as each bar is made using their award-winning, organic rice milk chocolate.

Moo Free Dairy-Free Chocolate Santa Bar

4) Stash Holiday Teas

The perfect stocking stuffer for the tea-fanatic in your life, give the gift of a warm cup of Christmas Morning and enjoy a lovely holiday wake-up tea, or a cup of Christmas Eve to wind down after a long day of festivities.

Stash Christmas Teas

5) Galerie au Chocolat Holiday Bars

Get into the giving spirit this year by popping a few of these delicious chocolate bars into your loved ones’ stockings. We carry a number of flavours from their fair trade line, including Crisped Rice Milk Chocolate and Cinnamon Dark Chocolate, and we have 2 special flavours for the Holiday Season: White & Dark Chocolate Peppermint Bark and No Sugar Added Dark Chocolate Bark with Roasted Almonds! There’s a flavour for all of the different chocolate lovers in your life, so grab a few today to add to everyone’s stocking! 

 Galerie au Chocolat Holiday Bark

6) SmartSweets

Who doesn’t love sweets during the holidays? But no one loves the feeling that can come from eating ten-too-many chocolates, cookies, or squares. This year, stuff your stockings with the colourful, better-for-you gummies from SmartSweets, packed with natural and GMO-free fibre from plant-based chicory root and tapioca. Both of these are soluble fibre sources that keep your insides healthy, while slowing the digestion process, allowing you to feel fuller, longer. We carry all five flavours, three of which are plant-based, and all of which are low sugar, GMO-free, and a yummy and healthy holiday candy choice this Holiday Season.

Smart Sweets Stocking Stuffer

7) Lily’s Sweets Chocolates

Have a loved one who is vegan, keto, or gluten-intolerant but still loves sweets? There is a Lily’s Chocolate bar for every type of chocolate-lover. We carry a wide variety of flavours, from the darkest of dark chocolate to the creamiest milk, coconut to salted almond. Try a better-for-you chocolate this year with Lily’s Sweets as your stocking stuffer of choice. 

Lily's Organic No Sugar Added Chocolates

8) Organic Traditions Holiday Lattes

Sip your way to and through the holidays with Organic Traditions limited edition Holiday Spice Latte and Mint Chocolate Latte! These brand new instant lattes are the perfect way to enjoy comforting holiday flavours conveniently, free of dairy (the lattes are made with coconut milk). These are great stocking stuffers to share with your friends or loved ones...or to keep for yourself!

9) REAL TREAT Spiced Pecan Shortbread Gluten-Free Cookies

Who doesn’t love a tasty shortbread cookie during the holiday season...especially when you can stuff a stocking with a decadent, gluten-free option! Buttery, sweet and aromatic, try REAL TREAT Spiced Pecan Shortbread Gluten-Free Cookies crumbled on ice cream for a holiday dessert your whole family will rave about!

Real Treat Gourmet Gluten-Free Spiced Pecan Cookies

10) DESERT ESSENCE Nourishing Pink Himalayan Salt & Sugar Body

ScrubSelf care can be necessary during the holiday season. Smooth and cleanse your dry, winter-kissed skin with this Salt & Sugar Body Scrub from Desert Essence. This vitamin-rich blend of salt and sugar provides the best in a luxurious, low foaming exfoliant. Treat everyone to radiance with this perfect stocking stuffer. 

Desert Essence Sugar and Salt Scrub

11) SARABECCA Vanilla Spice Hand Cream

Give the gift of smooth skin during these cold winter months with SARABECCA Vanilla Spice Hand Cream. Pamper your loved ones with this restorative, lightweight hand cream, which combines the comforting scent of vanilla with the soothing properties of all natural ingredients.

 Sarabecca Vanilla Spice Hand Cream

12) PUR mints

Keep everyone’s breath smelling great after a big turkey dinner with PUR mints. PUR mints are perfect for kicking sugar and aspartame, as they are naturally sweetened with 100% xylitol, which promotes oral health, preventing tooth decay and cavities. It’s also just as sweet as sugar, so you won’t even notice the difference! PUR mints are vegan, gluten-free, soy-free and nut-free, making them a great gift for anyone with allergies or dietary restrictions. Plus, everybody loves finding a portable treat in their stockings!

PUR Mints Sugar-free

13) Zazubean Holiday Chocolates

Zazubean is well-known for its sassy line of playfully premium chocolates. We are very excited to be offering their Christmas lineup this holiday season, as they are the perfect stocking stuffers. Try Dasher (White Chocolate, Cranberries & Cocoa Nibs), Blitzen (Dark Chocolate, Mint Cocoa Nib & Coconut, vegan) or Vixen (Dark chocolate, Cherry Hazelnut Crunch, vegan).

Zazubean Holiday Chocolate

14) b?sd Invigorating Mint Stocking Stuffer

A travel-sized body wash & body lotion duo that everyone can enjoy. This holiday season, stuff the stockings with this gift set from b?sd, which is plant-based, Vegan, Paraben-free, non-GMO, and Cruelty-free this year.

b?sd Invigorating Mint Stocking Stuffer

15) ORIWEST Organic Bamboo Travel Cutlery Set

Give the gift of a smaller long-term carbon footprint this holiday season! With this 100% Reusable Bamboo Cutlery Set, you can say goodbye to plastic utensils and start using a more sustainably-source material for all of your picnic needs. This cutlery set is perfect for traveling, and even comes with a little bag that fits in your purse, backpack, or lunch box.ORIWEST Organic Bamboo Travel Cutlery Set

Wellness Blog

Get Out The Grill

summer more than cooking and eating our food outdoors, feeling the breeze against our skin and feasting our eyes on the lush summer landscape.


While most of our summer eating tends to be lighter fare, this sometimes doesn’t hold up when it comes to our beloved BBQ grill.  


There are very real health concerns when it comes to grilled meats.  Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame. In laboratory experiments, HCAs and PAHs have been found to be mutagenic—they cause changes in DNA that may increase the risk of cancer.  Numerous epidemiologic studies have found that high consumption of well-done, fried, or barbecued meats was associated with increased risks of colorectal, pancreatic, and prostate cancer.


We would never dream of telling you what not to eat, but we do have a few alternative suggestions to help you enjoy a healthier summer barbecue!


Hilary's Veggie Burgers 


Get all of the flavour - but none of the bad stuff - with these Hilary's plant-based burgers. They’re made from non-GMO ingredients, certified vegan and gluten-free. They’re low-calorie, contain no cholesterol, are free from top allergens (like corn, egg and nuts), but still pack a nutrient punch. Pick up some burger buns by Silverhills, Little Northern Bakehouse or Udi’s


Kiju Organic Lemonade


Nothing says summer like the sweet tang of lemonade, and Kiju sweetens the deal by offering an organic version. Forget about concentrate and lemonades that are chock full of sugar; Kiju Organic 100% juices are premium, certified organic juice blends with no added sugar. How refreshing is that?


So Delicious Dairy Free Frozen Desserts


Dairy free has never been more delicious!  So Delicious Dairy Free cashew milk frozen desserts are smooth, decadent, and incredibly delicious. What’s more, they’re vegan, soy-free, gluten-free, and Non-GMO Project Verified.  So go ahead - have a second scoop! Looking for more chilly dairy-free desserts? Check out Oat & Mill or Fiasco sorbetto.