Cait Mizzi, CFNP (2025)

18/01/2023

Breakfast this morning; a lightly toasted slice of fresh sourdough, cod liver pâté, kitchen counter pea shoots, pickled onions, a few anchovy fillets to seal the deal. BIG, humongous flavor, entirely satisfying, deeply nutritious, doesn’t break the bank.

$4.42 per serving
19 grams of protein

01/01/2023

Paté en croute of pork, pheasant, duck, foie grois, apricot, port wine, brandy, shallots, garlic, eggs and cream, wrapped in a beautiful, flakey hot water pastry.

The first day of the Gregorian calendar doesn’t really hold much meaning for me.m, personally. A mid-winter day, without much real world significance. If there’s a day that truly signifies new beginnings, it’s the vernal equinox; the first day of spring. Here in the northern hemisphere, that means equal day to night, the beginning of the planting season, of growing new food, of birthing new life, a warming of days, of a literal new season - one of physical change, one of plenty, one of the life giving 🌞.

That being said, I do appreciate the opportunity for closure, and of the symbolism of new beginnings that has been deeply embedded into our consciousness by time and tradition. Also, let’s be real, I would’t miss an opportunity to bask in a luxurious, nutritious treat like this mouth watering paté en croute with my family.

Wether January 1st or March 20th, or any other day might mark your “new year’s” start, here’s to us! To all of the weird and wonderful contributions each of us bring to this collective table!

24/12/2022

A wildly luxurious Christmas Eve breakfast of scrambled eggs in butter, a slice of salty prosciutto, juicy Anjou pear, and a heaping pearly spoonful of Canadian whitefish caviar.

It is -15 here in southern Ontario. We are all in our woolies, cozied up in the house, playing old Christmas records and wrapping gifts for tomorrow morning. This afternoon I’ll be making a French apple cake with ginger laced custard for the big family feast.

Pleasure of the highest order.

25/11/2022

A piping hot bowl of slow cooked, Irish oatmeal. Bathing in whole milk and a generous pat of melting golden butter of the Gods.

I always cook 1-2 eggs into my porridge for some protein, choline and all of my favorite fat soluble vitamins. The texture and flavor is silky and rich.

A deeply nourishing bowl of goodness on a chilly morning, or after a long winter’s hike. A special little treat of a meal that warms you to the very center of your ooey-gooey soul.

19/10/2022

Late October harvests are still plentiful here in Southern Ontario. In fact, they’ll remain to be until late November and beyond, depending on the zone and the plant itself.

We love fresh mushrooms at this time of year. Radishes, turnips, sweet potatoes, Brussels sprouts, squash of all varieties - acorn, butternut, delicata, kabocha, red kuri, and a dozen or so different pumpkins to choose from. These are our primary source of carbohydrate from now until spring, as access to fresh and local fruit wanes from here on out.

This is a perfect time for apple and pear picking. A day in the orchard can provide a LOT of food for your family for months to come. Preserving by stewing or turning to sauce and canning, dehydrating them as chips or fruit leather, juicing or turning to cider. Easy, cheap ways to stretch their goodness onwards.

In zone 6b (where I am), herbs are still thriving outdoors, and they will continue to well into the winter months, so long as a little protection is provided. Especially chives, mint, oregano, sage and thyme. However, if you’re concerned you’ll lose them or will be unable to provide for them, you can trim them and preserve them in salt, oil, or by whipping them into a purée and freezing in cubes for deep winter cooking.

Choosing local, seasonal foods over foods that do not grow in your region or even your country, is one of the most impactful things you can do to improve your environmental footprint, your relationship with and your understanding of the natural world, and of course your own health.

If you’re shopping in a grocery store, pay attention to the origin of the products you’re looking at. Mexico? India? Thailand? Costa Rica? It might be worth taking a moment to consider the impact of that.

There is no shame here, just an invitation for reflection and evolution. Can you change one little thing? All the things? Can it happen today? Over the course of this year? The the next 3?

19/09/2022

2 eggs, scrambled in butter, last night’s leftover bulgogi, kimchi, a couple of spoonfuls of ricotta, drizzled with raw honey and cracked black pepper, prima apple.

41 grams of protein
$5.98

16/09/2022

Boquerones (anchovies in vinegar), 4 eggs (scrambled in butter), 1/2 tin of tuna (in water, drained), a couple of Castelvetrano olives (yum), fermented mustard carrots, ground cherries and a perfectly juicy plum.

This was one of the most satisfying and delicious meals I’ve had all year. Not entirely local (olives and the boquerones), but what is life if you can’t enjoy a Spanish anchovy, or savor a Sicilian olive once in a blue moon?

46 grams of protein
$9.68 (that’s about as expensive as it gets around here).

09/09/2022

Serrano style, air cured ham, sunny eggs, steamed sweet corn, garden tomato, cracked black pepper, plum.

26 grams of protein
$3.35

27/08/2022

SNACK ATTACK

A slice of sourdough (toasted), home-made ricotta cheese (I laid it on thin, but you can lay it on thick), a few fat slices of home grown tomato, tinned anchovies, get generous with the freshly cracked pepper.

$1.83

22/08/2022

On the breakfast menu today - rainbow trout, 3 scrambled eggs, pickled mustard carrots, pea sprouts and a perfectly juicy peach.

39 grams of protein
$8.19

09/08/2022

I thought it was high time to say hello to you all, and introduce myself to the folks passing through, or staying for a while!

Name is Cait, I’m a registered nutritionist with a virtual 1:1 practice. I offer group programs and workshops, both virtually and in-person, and when I’m not seeing clients, I write health related content for various brands and blogs.

I spend every single moment I can outdoors, charging my proverbial solar panels in whatever sunlight I have access to, no matter the season. I incorporate sun(light) education into all of my 1:1 work, and see remarkable progress with clients who manage to prioritize this piece of the puzzle.

If you’re sun curious, you can register for the current workshop that I co-host with of by clicking the link in my bio. I’ll teach you the benefits of practicing safe sun, how to make vitamin D, we discuss the necessity for red and infrared light, ultraviolet and blue light. You’ll learn how to adjust and manage your circadian clock so you can sleep deep. We’ll show you how to leverage the integration of this work to improve mental health, gain productivity and energy, and provide you with lots of helpful mindset exercises that can further elevate your state of mind, while you soak up some of those delicious rays.

True wellness is achieved by living in alignment with our human physiology, remembering and re-integrating some of our evolutionary norms, all the while, enjoying some of the perks and conveniences of our modern world.

Bearing witness to the “a-ha” moments that change the trajectory of someone else’s life for the better is deeply satisfying to me. I want nothing more than for each of us to feel like the bright, vibrant, electric beings that we were all designed and brought here to be.

In a nutshell, that’s what this space is all about. You’ll find plenty of food & sun inspo, health related Q&As, my dog, my son, and my partner will make appearances now and then, and occasionally, I’ll share a good meme, or four.

Super happy and grateful to have you all here 🖖🏼.

19/07/2022

Sea asparagus, sea beans, crow foot greens, samphire... whatever you choose to call it, it is (in my opinion) the MOST scrumptious summer time veg.

As luck would have it, it contains a broad spectrum of macro and micro minerals. Not terribly surprising for a vegetable that grows in the sea (arguably, the best source of every mineral available on this planet).

More surprising though, and a little known fact, it’s one of the richest (known) sources of betaine, a modified amino acid which plays a very critical role in methylation.

Methylation is an important in-body process that regulates cellular energy, genetic expression of DNA and RNA, it controls homocysteine levels, is required in the synthesis of dopamine and serotonin, methylation also allows healing to occur, it’s needed in the synthesis of melatonin... I could go on, but I think you catch my drift - methylation is kind of a big deal.

Here in Canada, most especially on the west coast, you can forage for wild sea asparagus just about anywhere that ocean meets river. My brother lived in the ancestral territory of Haida Gwaii for a couple of years, and it’s one of the very best spots to harvest this summer-time treat.

‘Tis the season, so naturally, it’s on the menu!
4 pasture raised eggs, scrambled in butter, a bug handful of lightly blanched sea asparagus, a few slices of all beef salami, and a couple of vanilla cherry “jello” slices (home-made of course).

46 grams of protein
$6.97

30/06/2022

Back home in Canada, and back to an abundant garden of seasonal herbs and fruit. SUMMER IS HERE!

Strawberries, mint and basil (home grown), fermented carrots, eggs in a little butter and pasture raised chicken breast rubbed with lots and lots of dried foraged sumac.

All the plant material on this plate was virtually free! Grow whatever food you can. No backyard? Window sill, balcony, front stoop, community garden, someone else’s unused yard. You’ve got options.

65 grams of protein
$5.10

14/06/2022

This mornings nourishment: 4 eggs in butter, tin of sardines (in water, drained), two slices of local fife baguette from smeared with some particularly gorgeous, extra creamy, unpasteurized and very stinky Québécois cheese.

50 grams of protein
Gobbled whilst in the sunshine
$6.60

07/06/2022

40-50 grams of protein at EVERY meal.

If you are a living, breathing, adult bodied human, that’s how much protein you need.

Sufficient protein is needed for cellular repair, muscle synthesis, for the structure, function, and regulation of all the body's tissues and organs. Including, but not limited to, the central nervous system, the endocrine system, the thyroid and the brain (as well as all of its neurotransmitters and signalling molecules).

Protein deficiency results in metabolic impairment, poor body composition, poor focus and mood,
edema, loss of muscle mass, greater risk of bone fracture, hormone imbalances, weak skin, hair, and nails, lowered immune function, fatigue, et al.

Track your protein for a week, are you getting anywhere near that? I’d bet money that many (most) of you aren’t even getting 50 grams of protein in an entire day!

The RDA (suggested as 0.8 grams per KG of body weight) is the BASEMENT LEVEL requirement to prevent DEFICIENCY. For an “average” sized female that’s about 77 grams of protein per day.

But we don’t want to simply prevent deficiency. We want to THRIVE. We want to feel, and think, and move, and look, and be amazing. The Rx for that? 30-50 grams at every meal!

3 duck eggs
3 slices of ham
Frozen cherries & pickled carrot

44 grams of protein
$6.82

04/05/2022

Pasture raised eggs in butter, tinned tuna in water, oven roasted beet, raw milk pecorino, fresh cracked pepper.

31 grams of protein
$5.38

02/05/2022

Pasture raised eggs x3 in butter, sardines, foraged ramp, garlic mustard, and chive chimichurri, and a hunk of sharp, stinky, morbier cheese.

45 grams of protein
$5.69 for the plate

Monday	10:00 - 17:00
Tuesday	10:00 - 17:00
Wednesday	10:00 - 17:00
Thursday	10:00 - 17:00
Friday	10:00 - 17:00

Cait Mizzi, CFNP