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Mindful Nutrition with Tori, Truro, NS (2026)

02/11/2026

Chili-soy eggs & peanut noodles. (Makes 4 servs, adapted from hello fresh, made a little more savory).

✅️egg noodles (400g)
✅️cabbage mix (cole slaw mix)- ~2 large handfulls
✅️8 tbsp soy sauce
✅️4 tbsp tahini sauce
✅️4 tbsp ginger & garlic (pureed)
✅️1-2 tbsp chili sauce
✅️2 tbsp sesame oil
✅️2 tbsp peanut butter
✅️2 tbsp rice vinegar
✅️1/3 cup red wine vinegar
✅️2/3 cup water
✅️1/4 cup balsamic vinegar
✅️4 eggs

1. Hard boil eggs. Shell & rinse.
2. In a medium bowl, add chili sauce, & half the soy sauce. Set in fridge to cool.
3. Add Ramen noodles to boiling water. Cook uncovered for a few mins until tender. Reserve about 2-4 tbsp noodles water for later, drain noodles.
4. In another bowl, mix together red wine vinegar, balsamic vinegar, 1 tsp sugar, 1 tbsp oil, & water. add cabbage to bowl, and heat in microwave for 2-4 mins, until cabbage is well pickled.
5. Whisk together tahini, pb, ginger puree, garlic puree, remaining soy sauce, 1 tsp sugar, salt to taste, and 2 tbsp reserved noodle water
6. To noodles- add pb/tahini mixture, add pickled cabbage mix, and cut in half 1 marinated boiled egg. Enjoy !!

01/31/2025

Couscous falafel Buddha bowls !

✅️couscous
✅️shredded carrots
✅️olives
✅️cherry tomatoes
✅️cilantro
✅️4 small raddishes
✅️feta
✅️lemon
✅️falafel

Marinate carrots, radishes, cilantro in mix of 2 tbsp olive oil, 1/2 squeezed lemon juice, 1 tbsp sugar

Cook falafel & couscous

Quarter and fry tomatoes until tender

Add together in a bowl, mix and garnish with feta, olives, any leftover cilantro, I added spicy mayo for taste :)

Enjoy !

09/27/2024

Everything bagel stir fry !

Here's something a little different, and how to make your bagged salad 1. Last longer, and 2. Not a cold meal since fall is coming !!🍂🍃🍁

✅️Take half a bag of your bagged salad ( I grabbed an everything bagel theme!)

✅️Grab a bag of egg or lo mein noodles.
✅️Put in pan 1/2 bagged salad, a quarter sized dollop of oil and about 1/2 cup of water, pour into pan, and add 1 portion of noodle of your choice.
✅️add seasonings ( mine was everything bagel seasonings)
✅️mix veg & noodles, cook until water has fully evaporated and noodles are aldente
✅️pour cooked veg & noodles into bowl &add toppings (croutons, dressing) I added some pumpkin seeds for extra crunch and nutrition.

Enjoy !! Simple meals, made in 10-15 minutes, with cheap, accessible components to make great satisfying and balanced meals.

Let me if you end up trying this and what kind of bagged salad you used 👇

09/21/2024

Budget protein sundried tomato pesto pasta.

Grab yourself

✅️1 container cottage cheese (MF% of your choice)
✅️1 jar of sun-dried tomato pesto (or basil pesto)
✅️ whole grain pasta
✅️ protein of your choice

Blend cottage cheese & pesto until smooth
Cook pasta
Cook/prepare protein of choice, in this recipe I used black beans from frozen, so I warmed them up and added them :)

Per serving, thus gives about ~30-35g protein, 10-13g fibre. This will really fill you up and fuel you for your fall activies 😍 this recipe serves at LEAST 4 people. Or you can make a 5 day recipe, however everyone has different portion sizes so make what works for you ! 🥰

Enjoy !!

09/08/2024

🥵🥵☀️Been sweating alot in this heat ? (I know I have) here's a fun zero calorie, zero sugar summer refreshing cocktail to cool off and rehydrate ! 💧💦

-fill cup with crushed ice
- add 3/4 of your glass of water, & sprinkle in prime powder (or drink powder of your choice) ... I chose this pink one because on its own it tastes like the pink Starburst 🫠🤤🤤
- top with sparkling beverage of your choice (but the pineapple coconut sparkling ice tastes great with this one).

Enjoy !!

07/27/2024

When life gives you roma tomatoes that all ripen at the same time.... make roasted tomato sandwiches ! Doesn't has to be fancy if it's delicious !!

-quarter your tomatoes
- season with oil of choice, garlic, onion, parsley, oregano, salt & pepper (omit salt if you're watching your sodium intake ;) )
- bake @ 400 for 30 mins.

Let cool & Enjoy!! (Don't forget to add a protein- cheese, greek yogurt would work great with this ! To make it a balanced, complete meal 😋 )

03/28/2024

4 INGREDIENT PROTEIN PACKED
breakfast for those on the go !!

👉 INGREDIENTS

- 1 packet Kodiak instant oatmeal
- 3/4 cup greek yogurt (vanilla, can use 2%, 0%... for more calories (this might be a bit low for some people use higher fat milk &/or higher fat yogurt )
- 1/3-1/2 cup protein milk (I chose fairlife, but lancatia or other works:) )
- frozen berries of choice.

This will give you in the ball park of :
33g protein
8g fiber
~450 calories
This roughly translates to : you'll be full for a long time, satisfied and regular ;) (- I feel like some people don't talk about this enough 🫣🤔)

Make this the night before - refrigerate, grab and go :)

Keep fueling yourself to continue working towards your goals, nutrition and most importantly enjoy it, my friends. 🥰

11/27/2023

Hello all!! It's soup season !

After black friday and Christmas shopping we could all use a nutritious, easy and *CHEAP* meal idea to warm us up...

This is honestly one of my new favorites .. and I kinda stole it from another instagramer... but put my own *canadian* twist on it.

please try this and let me know how it goes for you... its officially on my top 3 comfort foods...

Recipe 👇
✅️3 medium yellow onions
✅️margarine- about 2/3 of a cup (yeah)
✅️2-3 carrots depending on size- shredded
✅️miso paste (about 2-3 tbsp)
✅️pho (I used pc brand) broth
✅️white beans (1 can)

1. Cut onions in half and then slice. Add butter to pot, heat on medium. Saute the onions like you would to start a French onion soup.
2. Once onions have sautéed, add shredded carrots. Let simmer for 5-10 mins. Add more margarine if needed.
3. Add miso paste & about 3/4 to full carton of pho broth, along with rinsed and drained white kidney beans.
4.let simmer for 30 mins, serve with bread of choice (no need to butter the bread, enjoy the rich flavor of this comforting soup).

Optional : add cornstarch to make this thicker, more stew-like... I ended up enjoying it more as a soup, but the option is there !!

Bon Appétit!!

cooking

08/14/2023

Hello all !! This recipe... is NOT budget friendly... however..... it is a super delicious and nutritious way to have meal prep breakfast, with high protein and fiber, that'll keep you going until lunch.

I usually wake up 430am, head to the gym/dog park, get back home, shower, and have just enough time to eat something quick and head to work. This is the breakfast I have been obsessed with for the better part of a month now, and I think it's perfected enough to share 😊

Cookie dough protein overnight oats 🍪

Recipe 👇
✅️ 1 cup quick oats (or rolled)
✅️ 1 cup milk of choice*
✅️ 1/4-1/3 cup peanut flour of choice**
✅️ 1/4 cup 0% plain greek yogurt
✅️ 1.5 tbsp chia seeds ***
✅️ 2-4 tbsps of pb ****

Optional :
✅️ 1 tbsp vanilla extract
✅️ 2 tbsp mappe syrup

1. Mix all ingredients in a bowl
2. When adding the PB, try get clump in into smaller clumps and disperse between 3 containers equally.

This is the perfect protein packed breakfast for those on the go, or who just want something different from eggs and toast/cereal/hot oatmeal.

This is an overnight oat recipe... make the night before, and enjoy when you have time ! :)

*(I used fairlife for exta protein)

** I used nuts'n'more salted caramel for the flavor

*** I use milled because I like the texture better... this particular one has probiotics in it, which is great when you're tired of Activia.

**** I use nuts'n'more protein PB, for extra protein, and less sugar. They use xylitol as the sweetener ... if you end up getting this/using it.. DO NOT GIVE TO PETS- it's is as poisonous to them as giving them garlic/grapes/onions etc.

Xylitol is a natural sweetener (sugar alcohol) commonly found in gums, toothpastes and naturally in fruits, veg and plants.
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06/25/2023

Looking for something fresh, delicious, and cool for lunch this hot summer ? Look no further ! 🌡💧

This is a Mediterranean Farro Salad.

Farro is a grain (contains gluten), jam-packed full of nutrition to keep you feeling your best this summer. 💪☀️⛱️

Per 1 cup cooked, farro has 8g of protein, 52g of carbs, 7g of fibre. This can be a great addition to brown rices to mix, or even substitute to increase fibre of meals and plant based protein.

Recipe 👇 :

- 1 cup dry farro. Follow cooking instructions on package.

Vegetable mix :
-1x small package cherry tomatoes
-1x cucumber
-1x green onions/scallions
-1x small red pepper
-1x bunch of cilantro or parsley, whichever you like best.

Chop all ingredients to preference, I chose to chop my veg small.

Dressing:
- 1/3 cup lemon juice
- 1/4 cup oil of choice, I used avocado oil, you can use olive oil or canola.
- garlic (3 cloves minced, and if you don't have any, 1tsp of garlic powder, more if you like more garlic taste)
- salt and pepper to taste.
- at this point you can add crushed feta to make a lemony feta dressing, or add feta cubes into salad after. Whichever you prefer.

Wisk dressing ingredients together.

Once ready to eat/ serve, mix veg mix, farro and dressing together. Enjoy !

To store, store farro, veg mix and dressing separately until ready to serve.

05/06/2023

Meal prep with me !

Today : protein packed veggie lasagna ...on a budget !

✅️1 can tomato paste
✅️1 can crushed tomatoes
✅️1 can tomato sauce
✅️1 can lentils
✅️1 can black beans
✅️1 full package frozen spinach
✅️1 full package of mixed veg
✅️1 container of low fat ricotta
✅️1 package quick cook lasagna noodles

Rinse & drain beans & lentils,

EXCEPT ricotta & noodles,
Mix all these ingredients in a pot, add desired spices (oregano, garlic, red pepper flakes, herb mix.. whatever you like !).

Simmer until frozen bricks of spinach are completely disbursed.

Using a lasagna dish (or tin) add fist layer of sauce, layer lasagna noodles, add ricotta then layer of sauce, and repeat. Once finish, top with grated cheese of choice. Bake for 20-30 mins. & broil for last 5 mins on low, to get the golden cheese at the top.

BONUS. with the excess sauce, add plain greek yogurt to make a homemade nacho dip (last picture) YUM! 😋

04/30/2023

Black bean brownies !

Want to crush that sweet tooth craving but also want it to be 100% satisfying ? Try these black bean brownies. They come out so soft and delicious, you'd hardly know they're made with an entire can of black beans and no flour.

Recipe 👇
✅️ 1 can black beans, drained & rinsed well
✅ ️2 large eggs
✅️ 1/4 cup canola/olive oil
✅️ 1 tsp vanilla
✅️ 2 tsbp mappe syrup
✅ 1/2 cup sugar
️✅️ 1/4 cup cocoa powder
✅️ 2 tsp baking powder
✅️ 1/4 tsp salt
✅️ 1/4 cup chocolate chips ( I used mini white chocolate chips in mine :) )

1- preheat oven to 350F
2 - in a food processor mix all ingredients, EXCEPT chocolate chips.
3- line 8x8 baking dish with parchment paper & pour in brownie mixture.
4- bake for 20-25 mins. Once cooled, the brownies will firm up.

ENJOY !

Mindful Nutrition with Tori

02/11/2026

01/31/2025

09/27/2024

09/21/2024

09/08/2024

07/27/2024

03/28/2024

11/27/2023

08/14/2023

06/25/2023

05/06/2023

04/30/2023

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