The Rustic Cooking

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Milton, ON
The Rustic Cooking

Nutritionist Designed Organic meal prep service for a healthy lifestyle ; delivered all over GTA, Canada.

10/31/2022

A Stanford study from 2018 shows that 80% of non-diabetics experience high glucose spikes from everyday foods. These spikes cause various issues, such as accelerated aging, hormonal imbalances, and cravings.

What kinds of foods cause glucose spikes?

That doesn't mean you should altogether avoid Halloween candy! But it's essential to protect your body against the spikes, which can be done with simple tweaks, like eating foods rich in fat, protein, or fibre before (or with!) the candy.

Have a healthy and happy Halloween!

10/27/2022

Nothing makes us happier than knowing that you love eating The Rustic Cooking meals! 😍

If this feedback made your mouth water 😋 run to our website to view the full menu. From breakfast to dinner, we offer:

💚 Postpartum meals
💚 Active Fitness meals
💚 Vegan & vegetarian meals

10/25/2022

Eating only a small amount of pumpkin seeds daily can boost your health, as these seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients!

Learn how to prepare this easy snack 👇🏽

🥄 Scoop the seeds from fresh pumpkins and place them on a paper-covered table.

🚰 Remove as many seeds as possible from the pumpkin "guts" and rinse until the seeds are clean, using your fingers to sort out pulp and fibre.

🌞 Spread pumpkin seeds on wax paper to dry, usually overnight, or leave them in the oven for 30 minutes at low temperature.

🎃 Roast pumpkin seeds using olive oil and your favourite spices at a moderate heat of 350°F (177ºC) for about 12 to 15 minutes, tossing the seeds every 5 minutes.

10/20/2022

Did you know? Eating the right foods during pregnancy can help future moms manage symptoms like morning sickness, nausea, cravings, and food aversions.

🥑 3 foods that will help you diminish nausea 🥑

Oatmeal: This great source of fibre is generally easy on the stomach and well-tolerated when experiencing morning sickness.

Avocado: The vitamin B6 and magnesium in avocados help reduce morning sickness symptoms.

Bananas: rich in vitamin B6, bananas can help with nausea and is also essential for developing your baby’s brain and nervous system.

Maintaining a balanced diet is also essential to reduce the risk of pregnancy complications, such as anemia. Click the link in my Bio to learn how The Rustic Cooking can support you during this particular moment in your life!

10/19/2022

You'll be addicted to breakfast as soon as you try our Fitness breakfast meals! 😍

These super-satisfying dishes are made with the best organic ingredients and are naturally sweetened. Our breakfast also contains high fibre and protein, which will keep you full for more time. 💪🏽

We are ready to support every wellness journey, so vegan options are available too.

👩‍🍳 Click the link in Bio to view the full menu.

10/18/2022

This healthy dough is the perfect alternative for future mamas craving pizza! 🍕

Delicious and crusty, it is made with yogurt, a good source of healthy fats, calcium, probiotics, phosphorus, folate, zinc, and protein.

The calcium in yogurt contributes to the baby’s bones, teeth, and proper brain and nervous system development.

Save this recipe for this weekend!

10/12/2022

While supplements are an efficient way to be healthier, they aren't intended to replace food itself, and that's because supplements can't replicate all of the nutrients and benefits of whole foods (like fruits and vegetables). 🍊

In the case of vitamin C, synthetic and food-derived vitamin C are chemically identical. However, the presence of phytochemicals in whole foods may affect the bioavailability* of vitamin C.

❓ Bioavailability is the proportion of a substance which enters the circulation when introduced into the body and so is able to have an active effect.

Other benefits of whole foods are 👇🏼

🔸 Greater nutrition, as whole foods contain a variety of micronutrients.
🔸 Essential fibre. The dietary fibre present in whole foods can help reduce the risk of type 2 diabetes, colorectal cancer, stroke and heart disease.
🔸 Protective substances, such as antioxidants, are part of many whole foods.

Now that you know all the benefits of having whole foods as a source for your vitamin C intake visit our website to learn how we can support your wellness journey. It's never been easier to eat healthy with a menu designed by a Certified Nutritionist! 👩‍🍳

10/11/2022

Recover your energy and feel at your best with The Rustic Cooking's signature postpartum meals. 🍲

After giving birth, food plays a critical role in a mother's healing process. What your body needs now differs from what your body needs pre-birth and even pre-pregnancy.

Eating well during your postpartum phase, you can be better supported to recover faster, thrive postpartum, and experience the joys of early motherhood.

Visit our website to view our delicious meal plans for new mamas: https://therusticcooking.com/collections/postpartum-meals

10/07/2022

Everywhere we look in the healthy aisle of the market, we see enough protein bars, shakes and powders to make most people think they need a protein supplement. But is that true? 🤔

Although adequate protein is necessary, our bodies can't store it, so once needs are met, any extra protein is either used for energy or stored as fat, much like excess calories from any other source.

An extra protein intake also can lead to elevated blood lipids and heart disease, as many high-protein foods are high in total and saturated fat. It also poses an additional risk to people predisposed to kidney disease.

So, how much protein do you actually need? The current Canadian guidelines estimate daily protein needs at 0.8 -1.3 grams per kilogram of body weight.

👩‍🍳 We can help you with your daily protein intake. Click the link in Bio to check out our meals for the week!

10/06/2022

If you are interested in the wellness world, you probably have heard “antioxidants” many times. But what does that mean, exactly?

Swipe to learn from a nutritionist why you should include foods with antioxidant properties in your diet 👉

10/05/2022

Have you ever tried h**p seeds? Well, here's why you should!

These small, brown seeds have antioxidant effects and may improve the health of the heart, skin, and joints. Get to know 4 health facts about this fantastic seed!

🌱 Source of protein: In every 30 grams (g) of seeds there are 9.46g of protein. The seeds are also a complete source of protein, providing all nine essential amino acids.

🌱 Source of fatty acids: H**p seeds are a great source of essential fatty acids like alpha-linolenic acid (ALA), which are crucial for long-term health. Since our bodies can't produce essential fatty acids, they must absorb them from the diet.

🌱 Source of fibre: 30 grams of h**p seeds contain approximately 1.2 g of fibre.

🌱 Source of vitamins: H**p seeds are a source of multiple vitamins and minerals, including vitamin E, magnesium, phosphorous, potassium, iron, zinc, and B vitamins.

After learning these facts, I bet you want to try h**p seeds ASAP! After all, they are a simple way to improve your health and wellness.

Good news: We add h**p seed protein powder to our energy balls and pancakes! And we'll soon have an Organic H**p option in The Rustic Cooking Menu. 👩‍🍳
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09/27/2022

Our life-changing meals use fresh and nutrient-rich, whole foods, locally sourced where possible 👩‍🌾

A Certified Nutritionist carefully designs each dish to support health, energy levels, and fitness goals, no matter your journey!

From postpartum to vegan, including fitness and wellness, we have everything you need for a better relationship with food.

Visit our website to learn more. 💭

Address

Main Street
Milton, ON
L9T1T7

Website

http://www.therusticcooking.com/

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