Fast and Easy Zucchini Frittata Serves 2 A high protein breakfast can give you the perfect start to your day. Protein can be a great way to fuel up after a long night's rest. Carbohydrates are tranquilizing, making it difficult to stay awake during the morning if you have a breakfast consisting mainly of cereal or toast and jam, etc. Eggs are a good source of protein and the vegetables provide fibre plus a variety of vitamins. If you like, you can add a little goat cheese. Ma
Healthy Apple Crumble Serves 4 Here's a fun dessert recipe as we head into the weekend. It's gluten-free and packed with vitamins, minerals, fibre, and flavour! 6 Cooking Apples, peeled, cored and chopped 1 Tsp. Ground Cinnamon ½ Tsp. Ground Nutmeg ½ Cup Ground Pecans ½ Cup Ground Walnuts ½ Cup Ground Almonds ¼ Cup Agave Nectar or Maple Syrup 2 Tbsp. Grapeseed Oil or Coconut Oil 1. Preheat oven to 350°. 2. Place apples in a pie pan or baking dish and dust with cinnamon and nu
Roasted Leg of Lamb
Serves 6 – 8
A roasted leg of lamb is perfect for any feast! Lamb is a good source of protein, iron, zinc, and B vitamins. It would pair nicely with the Baked Asparagus recipe I posted recently, some roasted or mashed potatoes, and of course, a tossed green salad.
• 4 Cloves Garlic, crushed
• 2 Tbsp. Lemon Juice, freshly squeezed
• 3 Tbsp. Fresh Rosemary, chopped
• 1 Tbsp. Dijon Mustard
• 1 Tbsp. Olive Oil
• 1 1/4 Tsp. Sea Salt, more or less to t
Gluten-Free Blueberry Pancakes
Makes about 8 Pancakes
If you're on a gluten-free diet or suffer from Celiac's disease, you shouldn't feel deprived of simple pleasures such as pancakes. Gluten-free has become big business for the food industry. Purchasing pre-packaged gluten-free products doesn't necessarily mean you're receiving a healthy meal. They could be packed with toxins and chemicals that don't match up with a healthy lifestyle. The ingredients in this recipe are ea
Benefits of starting your day with a glass of warmed spring or distilled water containing the juice of half a lemon: 1) Aids Digestion. It encourages the liver to produce bile which is an acid that is required for digestion. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating.
2) Cleanses Your System. Lemon juice helps flush out unwanted toxins. Aids in detoxification of the liver.
3) Boosts Your Immune Sy
5 Foods to Put You in a Loving Mood!
We’ve all heard that oysters are aphrodisiacs, but there are several other foods that can cause a romantic stir, some might surprise you. The next time you’re in a loving mood, try these out with your sweetie!
1. Avocado: Could it be the sexy pear shape or the sensuous flesh that triggers feelings of romance? According to Barbara Klein, professor of food and nutrition at the University of Illinois the fruit's high levels of vitamin E c
Horseradish Mashed Potatoes
Red potatoes are a rich source of vitamins, minerals and fibre, have nominal amounts of fat and sodium and are completely cholesterol free. Much of the nutritional value of a potato is found in its skin. Whenever possible, buy organic red potatoes and make sure you eat the skin. This is a nice side for a beef or lamb dinner.
• 6 Medium Red Potatoes, scrubbed and quartered
• 2 Tbsp. Olive Oil
• 1 Tbsp. Horseradish
• Water as needed
The Mighty Avocado! Avocado is a unique fruit in that many fruits consist mainly of carbohydrates, but the avocado is low in carbohydrates and high in healthy fats.
Avocado is one of my top 5 favourite foods, and since it’s cold and snowy, I’ve been dreaming about beaches and eating fresh avocados, particularly guacamole. Guacamole isn’t the only way to enjoy avocado, there are many ways to prepare them. I often just cut one in half, remove the pit, add a splash of fresh
Guacamole Serves 8 Avocado is a unique fruit in that many fruits consist mainly of carbohydrates, but the avocado is low in carbohydrates and high in healthy fats. Avocados are nutrition powerhouses containing a variety of nutrients, including 20 different vitamins and minerals. 1 Large Tomato, finely diced 3 Ripe Avocados, pitted and mashed in a bowl – save one pit Juice of 1 Lime 1 Small Red Onion, finely chopped 1 Small Red or Green Chili Pepper, deseeded and finely chopp
Six Important Components of a Healthy Diet Proper nutrition can aid in the prevention of a number of health conditions including diabetes, cardiovascular disease, arthritis and obesity. Understanding the importance of the six components of a healthy diet will help you incorporate a nutrient dense diet into your daily routine with ease. Macronutrients Carbohydrates Proteins Fat Micronutrients Vitamins Minerals Carbohydrates Our main source of energy Fruits, vegetables, grains,
Serves 1 Beet juice is a powerful cleanser of the blood and liver. The addition of blackberries, apples, and lemon provide a potent antioxidant boost, the ginger is good for digestive tract health. • 3 Small Beets
• 1 Apple
• 1 Cup Blackberries
• 1 Lemon
• 1/2 Inch Fresh Ginger
1. Push all the ingredients through your juicer, enjoy immediately. Recipe created by Janet Perry C.H.N., CSNC, Certified Holistic Nutritionist™ / Certified Reiki Master
Hold the Sugar! Refined sugar has been depleted of all vitamins and minerals. What is left consists of pure, refined carbohydrates. The body cannot utilize this refined starch and carbohydrate unless the depleted vitamins and minerals are present. Nature supplies these elements in each plant in quantities sufficient to metabolize the carbohydrate in that particular plant. Sugar drains and leaches the body of precious vitamins and minerals through the demand its digestion, d
Reiki and the Crown Chakra The crown chakra is your centre for spirituality, trust, inspiration, serenity, joy and happiness. It is located at the crown of your head. The colour associated with the crown chakra is violet. Elements for the crown chakra are thought and light. The crown chakra is mainly associated with the nervous system. When out of balance, symptoms may include a departure from reality, a feeling of superiority, experiencing an identity crisis or a lack of em
Portabello Mushroom Pizzas
This healthy recipe is perfect for incorporating more veggies into your diet as well as your children’s. This would also be delicious cooked on the BBQ.
● 4 Large Portabello Mushrooms
● 2 Tbsp. Olive Oil
● 4 Garlic Cloves, minced
● 1 Medium Onion, chopped
● 4 Medium Tomatoes, diced
● 2 Cups Baby Spinach
● 2 Tsp. Dried Basil
● 1 Tbsp. Goat Feta
1. Preheat the oven to 400º degrees.
2. Heat up the olive oil over medium heat in p
Mexican Chickpea Salad Serves 4 This delicious salad makes for a quick and healthy meal for 2, or side dish for 4 on a hot summer night. It is also a good source of vitamins and minerals, calcium, protein, good fats, and fibre. • 2 Cups Cooked Chickpeas, rinsed and drained
• 1 Lrg. Tomato, chopped
• ⅓ Cup Red Onion, diced
• 1 Avocado, diced
• 2 Tbsp. Olive Oil
• 1 Tbsp. Fresh Lime Juice
• ¼ Tsp. Chili Powder
• ¼ Tsp. Sea Salt
• Freshly Ground Black Pepper
1. In a