Pumpkin Chili

Pumpkin chili – Vegan

By Meagan Duhamel
On Thursday, May 7th, 2015

This is a soy-free, gluten-free chili that is very easy and quick to prepare. Pumpkin is a great source of Vitamin A and B, as well as dietary fibre. It is also rich in potassium and iron. Adding the protein and More...

Quinoa cookies

Gingerbread quinoa breakfast cookie – Vegan

By Meagan Duhamel On Monday, March 16th, 2015

This is a wonderful recipe I found from one of my favourite blogs, Healthful Pursuit. I use her recipes and nutrition advice often. Blackstrap molasses is a super food, high in iron, calcium, B vitamins and magnesium. More...


Pumpkin muffins

By Meagan Duhamel On Wednesday, November 5th, 2014

This is a great fall snack as pumpkin is high in Vitamin A and fibre, as well as Vitamin C, boosting your immune system. The walnuts and pumpkin seeds are high in essential fatty acids as well as iron. Enjoy! Ingredients More...

Breakfast Bowl

Brekkie bowl: The breakfast of champions

By Meagan Duhamel On Tuesday, November 4th, 2014

I stayed with a host family in Toronto for a weekend at the beginning of September and they introduced me to this amazing breakfast bowl that I now have a few days a week. It is highly nutritious, including a large More...


Avocado and potato salad – Vegan

By Meagan Duhamel On Wednesday, September 3rd, 2014

A great side dish for summer, fall or even spring. It is light and nutritious. Maybe even try it with sweet potatoes to add more nutritional value. Ingredients 5 cups of potatoes, cubed 3 tsp of olive oil1/2 tsp More...

Green monster smoothie

Green monster smoothie

By Meagan Duhamel On Monday, June 30th, 2014

  Ingredients: 1 cup almond/coconut milk 1 cup spinach 1 ripe banana 1 soft kiwi 1 tbsp nut butter (any variety) 1 tbsp chia seeds ¼ tsp vanilla Pinch of cinnamon Scoop of chocolate hemp powder (optional) More...

Huevos Rancheros

Huevos Rancheros … to go

By Ashley Hurley On Wednesday, February 26th, 2014

It has been my experience that many of my clients do not enjoy cooking, eat outside the home often, use pre-packaged foods and lack the skills needed to plan and prepare meals. They face many challenges including More...

Swiss chard soup

Swiss chard, bean and avocado soup

By Ashley Hurley On Monday, January 6th, 2014

Makes about four 300 mL servings. Ingredients: 750 mL no salt added chicken broth540 mL (1 can) no salt added bean medley, rinsed and drained2 white onions, chopped1 baking potato, peeled and cubed5 cloves of garlic, More...

Roasted red pepper and chick pea soup

Roasted red pepper and chick pea soup

By Ashley Hurley On Friday, November 8th, 2013

Ingredients:2 red peppers2 garlic bulbs540 mL chickpeas, no salt added250 mL chicken broth, no salt added1 tbsp non-hydrogenated margarine, no salt addedBlack pepperOther spices/herbs to taste Preparation Instructions:Preheat More...

Back to school Sandwiches

Back-to-school sandwiches

By Ashley Hurley On Monday, August 26th, 2013

Ingredients: (Makes 2 sandwiches) 2 thin hamburger buns, whole grain4 tbsp masala hummus1 apple, thinly sliced6 thin slices of Brie cheese Preparation Instructions: Toast the hamburger buns.Spread 1 tbsp of hummus More...

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