Great Meal Ideas

05/20/2025

09/20/2023

DYK? Nutrition is a key pillar for brain and mental health. Women are two times more likely than men to experience depression.

So ladies, we do not need to aim for “perfect” diets. There is no such thing but optimizing your food choices is certainly a good (and delicious) idea too!

✅ Give your brain the over 40 nutrients it needs to run smoothly by focusing on this one change:
Swap ultra-processed foods (which account for a whopping 50% of our calories) for whole, nutrient-rich foods more often, ideally a mix of plant and animal sourced foods which each provide a unique package of nutrients we need.

📺 Here are the two tasty recipes I shared on TV both packed with nutrients that support our brain and mental health:

Steakhouse Skewers with Kale Caesar Salad (packed with iron which is needed to make the feel good hormone serotonin)

PEI Fire Roasted Tomatoes and Basil Sauce (packed with omega-3 fats used to help brain cells communicate with each other)

What small change can you make this week that is totally delicious and easy too?

Let me know!👇

06/16/2023

Love 💕 is taking the time to make a delicious nourishing breakfast AND taking time to enjoying it-yes on weekdays too. (Well, as often as I can! I’m working on being less people pleaser and better to myself can you relate?!)

This porridge bowl is packed with foods known to support brain and mental health like:
🍓
🥣
🌰

I know I’m investing in my long term health and that feels totally terrific too!

If you agree food is love give me a 💕.

TIP: Cook extra oatmeal and just reheat the next day.

Excuse me while I dig
in! 😋

06/16/2023

Love 💕 is taking the time to make a delicious nourishing breakfast AND taking time to enjoying it-yes on weekdays too. (Well, as often as I can! I’m working on being less people pleaser and better to myself can you relate?!)

This porridge bowl is packed with foods known to support brain and mental health like:
🍓
🥣
🌰

I know I’m investing in my long term health and that feels totally terrific too!

If you agree food is love give me a 💕.

Excuse me while I dig
in! 😋

04/13/2023

What simple lunches do you like to make?

Nourishing, delicious and always easy-that’s my motto.

Less time cooking means more “me time” to take a proper mid-day break and even get in a dog walk around the block. ☀️🐕

It’s win-win for our physical and mental health…and it’s vital to protect both because we can’t have one without the other.

Are you taking a proper midday break for an energizing and satisfying meal? I hope so!

And if not, let this be your little nudge, it’s totally worth it- an investment in you and your business because you are afterall the great asset.

Be good to yourself! ❤️

How I made this:

The asparagus took 7 min at 400 degrees F long enough to fry an egg and make a strawberry-mango smoothie.
I made extra roasted asparagus to use in tomorrow’s barley salad.

03/30/2023

Energizing, snack alert!
Do you workout in the early evening?
Me too! 👟

So we both need a good PM snack that will allow us to power through our workout and not feel famished!

Ugh…headaches, mood swings from low blood sugar. 😩

Today’s energizing snack
has quality carbs with a little protein and not too much fat/fibre so it doesn’t digest too slowly and make me feel sluggish during my workout (you have to figure out what feels right for your body)

SNACK:

✅ Whole grain Cranberry, Pumpkin muffin (I have a recipe for a double batch DM me if you want it).

✅ Juicy pear slices

✅ Crunchy Pecans

✅ Big ‘ol glass of 💦 water!

Tip: Eat your snack 1-2 hours before your workout, any closer and you risk tummy grumbling!

If you found this helpful, share it with a friend. We all need a reminder to turn that compassion we show friends inwards too.

03/30/2023

Energizing, snack alert!
Do you workout in the early evening?
Me too! 👟
So we both need a good PM snack that will allow us to power through our workout and not feel famished!
Ugh…headaches, mood swings from low blood sugar. 😩

Today’s energizing snack
has quality carbs with a little protein and not too much fat/fibre so it doesn’t digest too slowly and make me feel sluggish during my workout (you have to figure out what feels right for your body)

SNACK:

✅ Whole grain Cranberry, Pumpkin muffin (I have a recipe for a double batch DM me if you want it).

✅ Juicy pear slices

✅ Crunchy Pecans

✅ Big ‘ol glass of 💦 water!

Tip: Eat your snack 1-2 hours before your workout, any closer and you risk tummy grumbling!

If you found this helpful, share it with a friend. We all need a reminder to turn that compassion we show friends inwards too.

03/07/2023

Attention ladies! If you feel zapped of energy, irritable, have headaches, brain fog or difficulty concentrating it could be low iron.

In fact, 1:3 🇨🇦 women do not get enough dietary iron.

Join Olympic Hurdler and I for an IG live kitchen conversation about iron for women’s health while we share the step-by-step for how to make a delicious iron-rich recipe, Steakhouse Skewers with Kale Caesar perfect for International Women’s Day.

I’ll be live from our partner account Wednesday March 8th at 4pm ET.

See you then!

02/18/2021

Top tip to tackle cooking fatigue without giving up on tasty, 😍wholesome food.

Breakfast for dinner friends that’s it!

Yes, it’s a stand up dinner so lets all stop saying, oh i just made...eggs or pancakes or french toast for dinner as if it’s second best. I mean these are stressful, tough times for many of us. Are you with me?

Work smarter not longer make and freeze extra pancakes. Place a square of parchment paper between pancakes, place in heavy duty freezer bag, keeps 1-2 months.

For nights if you are not up to cooking or want to get a workout in time is tight, microwave to defrost, cut up fruit and cheese and add some nuts and nut/seed butter and make a pancake board! We love to make pancake sandwiches too!

Are you looking for more ways to tackle cooking fatigue without giving up on eating great to feel great? Let me know! Lots more where this comes from!

Until next time I hope you’re feeling positive and testing negative 😆

Carol ❤️

02/18/2021

Top tip to tackle cooking fatigue without giving up on tasty, wholesome food.

Breakfast for dinner friends! That’s it!

Yes, it’s a stand up dinner so let’s all stop saying, oh I just made ... eggs or pancakes or French toast for dinner as if it’s second best. I mean these are stressful, tough times for many of us! Are you with me?

As a dietitian how do I bolster the nutrition of pancakes?

5 Protein boosters ✅
Add to batter an extra egg or spoonful of skim milk powder or ground almonds/walnuts or h**p seeds or creamy ricotta!

5 Fibre boosters ✅
Add to batter a big spoonful of:
ground flaxseeds or
rolled oats( soak in milk 10 min to soften first), or
poppy seeds or
swap half all purpose flour with barley flour (look for it at the bulk barn) or whole grain flour.

5 Flavour boosters ✅
Citrus! 🍋 or 🍊 zest
Spices: cinnamon, all spice
Vanilla, lemon or almond extract
Mashed 🍌
Berries 🫐🍓
Canned /cooked pumpkin 🎃
Grated 🍎 (was that more than 5 ? I always sucked at math lol)

What else? Help me out here! What do you put in your pancakes ? Maybe you go all in on the toppings?

Work smarter, not longer make and freeze extra pancakes. Place a square of parchment paper between pancakes, place in heavy duty freezer bag, keeps 1-2 months. For nights you are just not up to cooking, microwave to defrost cut up fruit and cheese add some nuts and nut/seed butter and make a pancake board.

Are you looking for more ways to tackle cooking fatigue without giving up on eating great to feel great? Let me know! Lots more where this comes from!

Until next time I hope you are feeling positive and testing negative 😃.

❤️ Carol