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Deep Roots Nutrition & Doula Services

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Deep Roots Nutrition & Doula Services

Deep Roots Nutrition was started by Haley S. in Vancouver to help educate & support those who wish to improve their health through nutrition & lifestyle.

Welcome! My name is Haley & I am a Registered Holistic Nutritionist & Birth Doula. My goal is to help clients achieve their health goals through nutrition & lifestyle changes by creating a plan to suit their needs. As a birth doula, I provide a nurturing, caring & supporitve environment to assist women as they welcome their babies into the world!

07/27/2017

Shepard's Pie....with yams instead of potatoes 🤤
Doubled this recipe & getting ready to divide it up for lunches & freezer meals!
- 8 cups of yams
- 2 packages of ground beef
- 2 large white onions
- paprika/parsley, salts/pepper to taste
- 2 packages of corn
Boil & blend yams with 1 cup of coconut milk. Brown meat & onions - add salt/pepper. Press meat/onion into base of pan. Top with corn & seasoning. Spread yams on top. Bake for 30 min on 375 & broil for 5 minutes. Soooo easy!

06/22/2017

Longest. Day. Ever 😳😩

This did not seem like a typical day. It started super early & didn't stop until right now, which is usually how my days go but today had a weird energy.

So cue patio dinner, Palo the kitten, a super nutritious quick salad (yup, only 10 minutes to prep!), a glass of wine, a good book, my fresh grown strawberries & some music. I still have studying & work to do but honestly, it can wait.

I had a late client & we had a big talk about making time for yourself throughout the day. Let's be honest, if you're not a surgeon no one will die & the world won't end if you take a breather.

The "I don't have time" excuse is not acceptable anymore! I am SO guilty of this but lately Ive been getting back into what I preach & it has been the best. We all need to take responsibility for our health & understand that the 10 minutes to make a salad like picture above a day will save you so much more time in the future with your health.

We seem to forget our body is are most valuable investment. Even you're eating the healthiest food in the world but your mind is about to explode & your adrenals glands are on the verge of calling it quits who cares what you're eating - it won't matter. If your body is in the "fight or flight" mode it's virtually not absorbing the nutrients (stay tuned for a blog post). This is not an excuse to go eat like s**t but more of a wake up call to check in with yourself 👋🏼

Take some deep breathes today, enjoy a glass of wine/beer, listen to your favourite, colour - whatever! Just make sure you're enjoying the time you're spending doing it & don't feel bad. You deserve some self-love 💜

Want to chat? Book a Meet & Greet with me at www.aiwclinic.com & we can figure out how to keep you on track ✌🏼✨

03/16/2017

Warming & nourishing dish for a dreary day ☔️ I can never quite catch the awesomeness of curry....it tastes amazing I promise 😊
✨ 1.5 cups of soaked & boiled lentils
✨ 2 tbsp of curry powder, 1 tbsp of turmeric, 1 tbsp of garam malsa, salt/pepper to taste.
✨ 1 jar of crushed tomatoes
✨ 2 tbsp of grated fresh ginger, jalapeño, 4 crushed garlic cloves & 2 medium onions

Sautéed onion, garlic, ginger, jalapeño & spices until soft. Drain lentils, mix everything together. Put in a food processor or blender - mix well. Try some gluten free bread like buckwheat (find it at No Frills...healthy & tastes amazing with homemade herb butter)

03/11/2017

Best way to start the day! Who doesn't like a chocolate smoothie that is also packed with superfoods, contaminated & minerals 🙌🏼
✨1 scoop of vega
✨1-2 tbsp of raw cacao
✨sprinkle chia seeds/coconut/cacao nibs
✨heaping peanut butter spoonful
✨3 dates & 4 ice cubes
✨2 cup of coconut milk
This also makes a delicious snack or meal to curb unhealthy sugar cravings, meet protein needs, balance blood sugar & get your daily dose of fibre!

03/08/2017

Trips can take a toll on the body & wallet! Combat both dilemmas by setting yourself up to feel good, nourish your body & have breakfast in bed ☺
- 1 bag of granola with chia, coconut, cinnamon & flax
- Mixed fruit
- Milk alternative (coconut)
- 1 lite of green juice
Voila! Breakfast for a week. Packed full of all the vitamins, minerals, antioxidants, fibre, etc to keep you body running at tip top speed & help keep your wallet happy!

03/07/2017

Homemade Granola Day ✌🏼
✨ 3 cups of organic/gluten free/quick rolled oats
✨2-3 cups of mixed nuts/seeds
✨ 1/4 coconut oil+honey+syrup (all organic)
✨vanilla, cinnamon, maca powder to taste (2ish tbsp each)
✨ Mix dry ingredients, then wet ingredients, then cook for 75 min on 250F.
Cut out unhealthy, process sugars that put unnecessary stress in your body & enjoy this all natural, no additives & made with love granola 💞🙌🏼

10/26/2016

The "I haven't had time to go shopping" breakfast! Batch cooking makes life soo much easier!

The centre "burger" is a lentil & yam patty. Add the usual suspects:
- salt/pepper to taste
- 1 tbsp each of thyme/basil
- garlic clove
- 1.5 cups of cooked lentils
- 1/2 large yam (dived & boiled)
- 1 egg
- 1.5 cups of bread crumbs

Blend, make patties & cook on stove with coconut oil. Freeze a bunch for later & then you'll have an easy meal to have when you've been busy!

Happy Wednesday!

09/18/2016

Farmer's Market haul! I'm so thankful to live in a city that has access to wonderful farmers & markets around town! Not bad for $35.50 - soup season is right around the corner so stay tuned for some recipes!

There is also no such thing as too much zucchini!!

09/07/2016

Lentil Meatloaf with Garlic Cauliflower Mashed "Potatoes" 🍽 This turned out way better than I thought it would...always a nice surprise haha. Makes enough for leftovers, is packed of a ton of vitamin & minerals your body loves & top it off, it tastes like there is meat in it.....a little trick if you're trying not to ween someone off of their meat only diet 😉

✨ Boil: 1.5 cups of lentils
✨ Sauté: 3 celery sticks, 2 garlic cloves, 1/2 cup of mushrooms, 1/2 a white onion
✨ Crumble: 1 cup of organic extra firm tofu & sprinkle with 2 tsp of dried basil & 2 tsp of thyme
✨ Mix: all of it together, put in a no-stick pan & bake for 50 minutes at 350
✨ Boil: 4 cups of cauliflower
✨ Mash & mix: soft cauliflower with 1.5 cups of Greek yogurt sour cream & sautée 1 garlic clove & a handful of green onions
✨ Enjoy!!

09/02/2016

If you're looking a tasty dinner for the weekend look no further!

Grassfed, organic, BBQ steak with my homemade chili olive oil, garlic & salt/pepper! Side of freshly picked & homegrown tomatoes (from a family member!) topped with the real deal mozzarella cheese, my patio basil & a balsamic reduction, next to some mushroom risotto!

Delicious & restaurant looking/tasting meals don't have to be hard! If I can do it, you definitely can ✌🏼️

✨ Steak: marinade while you prepare everything else
✨Tomatoes: 3 minutes
✨Boil the risotto (20 minutes on medium)
✨ When the risotto is almost done toss the streak in the grill & cook for 2 minutes, each side.
Inexpensive, quick & healthy!

08/12/2016

If this isn't the most refreshing & healthy snack then I don't know what is!......Maybe frozen yogurt or ice cream or....😜 All tasty to have here & there but for the majority of the time fresh apricots, blueberries & strawberries in Skyr - an Icelandic yogurt packed with protein! Personally, I think there is something way more refreshing about giving your tastebuds a party & supporting the rest of you body 🙌🏼

Great with any type of fruit & to enjoy outside after a workout.

Healthy source of protein to give your cells the amino acids the need to repair & some healthy sources of sugar to replenish glycogen stores!

07/29/2016

Happy Friday!! Looking for a quick, tasty & easy meal? Last nights BBQ dinner!

Last night I experienced what I believe people refer to as "hangry". I can't say I've ever had my blood sugar get low enough to the point where the sound of still air made me mad 😜😂 Luckily, dinner wasn't too far around the corner! The best part about having a primarily veggie meal is you can eat way more & feel great after!

🌱 Grass-fed steak -with a splash of olive oil, salt/pepper & rosemary from my garden.
🌱Mixed salad with bell peppers, avocado, tomato, mixed nuts, pumpkin seeds, goat cheese, dried cranberries & balsamic/olive oil dressing.
🌱 Baked asparagus with olive oil, farmer's market garlic & a pinch of salt.
🌱 Mushrooms stuffed with salmon & goat cheese...yum is all I have to say! .
🌱 Organic, fair trade, peppermint chocolate piece for dessert

Super packed with phytonutrients, antioxidants, vitamins, minerals & essential fatty acids, you have got yourself a big, healthy meal!
Salad time: 5 minutes
Asparagus & mushrooms: 15 minutes in the oven on 350 C. *throw mushrooms on the grill for the last minute of your meat*
Steak: 5 minutes or more depending on preference
Eating healthy doesn't have to be bland, boring or take forever to make! ✌🏼️

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