Entries by teresa

Vegetable Stock 101

Making your own stock adds so much richness and depth to a soup and is a great way to minimize waste and cook ‘nose-to-tail’ whether you eat animals or not. The key is to keep a container or bag in the freezer and add the parts of plants we normally compost like celery leaves and […]

Celebrating Spring!

The days are growing longer, the afternoons lighter, the spring flowers and buds are emerging and the soil is softening. It’s the perfect time to get outside and move our bodies and what better way to do it then gardening! Being active, with a purpose beyond health, can be more inspiring for some of us. […]

Shamrock Smoothie

Save the trip this year and make your own Shamrock Smoothie to celebrate St. Patrick’s Day. All the gorgeous green colour comes from vegetables rather than artificial food colouring, which is not recommended to be consumed regularly. Instead get colour on your plate by eating a rainbow of colourful fruits and vegetables every day and […]

Let’s Go Girls!

We know Canadian adolescents are not active enough, with only 31% meeting Canada’s 24 Hour Movement Guidelines of 60 minutes of moderate to vigorous physical activity each day. But according to the Canadian Health Measures Survey (2016/17), adolescent girls are half as likely to meet this activity recommendation than adolescent boys. Why does this gender […]

Lentil Dahl

Dahl is a staple dish in Indian cuisine and is eaten at most meals, providing a great source of protein, fibre, iron and of course fantastic flavour! It can be a meal unto itself served with brown rice (or whole grain chapati) and vegetables or can be added as an accompaniment to other proteins like […]

March is Nutrition Month!

Every year dietitians across North America celebrate Nutrition Month—a chance to raise awareness about the importance of eating well and the role of dietitians to support you in your journey to improved health. This year’s theme is “more than food” and builds upon messages in the new (2019) Canada’s Food Guide that “healthy eating is […]


This is a traditional Southern France street food. It’s a delicious gluten-free bread alternative, almost more a pancake, and pairs well with soup or stew. Yield: 4 servings 1 cup chickpea flour 1 tsp salt 1 tsp black pepper, ground 4-6 tbsp olive oil 1/2 large red onion, peeled and sliced thinly 1 tbsp fresh […]

Feel the Beet!

It’s Valentine’s Day and you want to show your love without focusing on candy and chocolates. What’s the answer? Beet it! One of the most colourful vegetables in the world, the pink hue of beets can bring the Valentine’s spirit to any meal. Here are a few ideas to try: Breakfast: Pretty in Pink Smoothie: […]

Family Day Fun

The name says it all! In BC, Family Day falls on Monday, February 17th, 2020 and many of us get the day off work and school. Family day should be a day spent together doing activities the whole family enjoys, so that likely doesn’t mean household chores like cleaning and laundry. Cooking together however can […]

Peanut Butter Bites

Abandon the feelings of guilt most of us experience when we have a treat! If we consume them in moderation and fill our plates with foods recommended by Canada’s Food Guide most of the time, then they are absolutely part of a healthy diet. These easy treats can be made in minutes with only a […]