Well Fed Health & Nutrition Coaching

This week’s fridge clean-out meal: Grilled Halloumi Nourish bowls with Mediterranean kale salad, chickpeas, beets, roasted radishes & roasted red pepper hummus.

The verdict? My fiancé dubbed it “Summer in a Bowl”. 🥗🌞



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My weekday morning breakfast. …No, for real! I cannot overstate how much meal prepping can change your life. 👩🏻‍🍳

There are a few things I try to always incorporate when it comes to building a balanced and nourishing plate at any meal: protein 🍳, fibre 🥑, antioxidants 🫐 and fermented foods 🍯.

These nutrients set us up for sustained energy and blood sugar balance throughout the day, optimize gut health, and help to prevent crashes and cravings.

And by meal prepping recipes like this veggie frittata, getting all this nutrition and more becomes super quick and easy on mornings when I just don’t have the time to prepare breakfast from scratch.

The eggs provide hormone-balancing protein, choline, and healthy fats like DHA, while a side of Greek yogurt topped with figs, berries, nuts and seeds provides all the fibre and antioxidants I need first thing in the morning! Sometimes I like to stir half a scoop of vanilla protein powder into the yogurt too, for a little extra boost!

And if I weren’t having the yogurt, I might also have a side of sauerkraut with the frittata for some gut-friendly probiotics.🦠

I make the frittata at the beginning of the week, cook and slice it into portions, then have it in the fridge ready to heat and go! This recipe (and many others) is currently featured in the Meal Planning series of Your Subscription to Wellness. If you would like access, simply comment “Sign Me Up!” below, and I will send you the details! ☺️

You can also check out all of my Services & Pricing at WELLFEDNUTRITION.CA.

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Officially received my new member seal from CAIN…

What does this mean exactly?

The RHNP designation is NOT a weekend online nutritionist course.

I graduated after 2+ years of study from an internationally recognized & accredited Holistic Nutritionist Advanced Certification curriculum, during which I was trained in-depth on anatomy & physiology, symptomatology, and mind/body nutrition, as well as coaching skills.

As an accredited member in good standing with the Canadian Association of Integrative Nutrition, I am required to complete 20 Continuing Education credits per year to maintain my RHNP designation.

Although I did not receive my education through the allopathic medical model (as dieticians do), I am certified to work closely with clients, peers, and medical professionals. My training equipped me with the skills and resources to evaluate and make recommendations for the whole person: their diet, their lifestyle, sleep, exercise, stress factors, and more.

Finally, my services are covered by many insurance plans, including:

🌻 Blue Cross
🌻 Claim Assure
🌻 Desjardins
🌻 Manulife
🌻 Sunlife Group
🌻 Industrial Alliance
or
🌻 Alberta Bluecross

Have questions about my training or services offered? Leave them in the comments below! 👇🏻

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This week’s fridge clean-out dinner: Mediterranean Nourish Bowls with greens, fried feta, blistered cherry tomatoes, pickled beets, prosciutto & melon, and cashew-kale pesto. 🌿

One thing I also always have in my fridge is homemade balsamic glaze. It’s so quick and easy to make, lower sugar than the store-bought versions, and goes well on pretty much anything:

Combine 1 cup of good quality balsamic vinegar and 2-4 Tbsp honey in a small saucepan and bring to a gentle boil over medium heat. Let simmer, stirring occasionally, until vinegar thickens enough to coat the back of a spoon - about 10-15 mins. Remove from heat and cool completely before serving.

A jar of this will keep in the fridge practically for eternity. Drizzle on pastas, roasted Brussels sprouts, fruit, bruschetta, or your favourite salad bowl. 💚

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What to do when you couldn’t resist overbuying the beautiful, in-season Swiss chard at the :

Make Swiss Chard Tahini Dip! 🥬

You will need:
🌻 1 bunch Swiss chard
🌻 1/3 cup olive oil
🌻 2-3 garlic cloves, chopped
🌻1/4 cup tahini
🌻 Juice from half a lemon
🌻 Sea salt

Remove ribs and stems from chard and finely chop. Tear leaves into small pieces. Set both aside separately.
�Heat half of the oil in a pan over medium-low. Cook ribs and stems, stirring often and adding a splash of water if they start to brown, until tender, 5–7 minutes. Add garlic; cook, stirring, until fragrant, about 1 minute. Add chard leaves by the handful, letting them wilt before adding more; cook, tossing, until all the leaves are wilted and tender, 10–12 minutes total. Let cool.

Squeeze excess liquid from mixture into a measuring glass. ��Place Swiss chard mixture and 1 Tbsp. cooking liquid into a blender or food processor and add tahini, lemon juice, and remaining olive oil. Season with salt and process, adding more cooking liquid if needed, until dip is creamy and only speckles of chard remain. Taste and add more salt if needed.
�Transfer dip to a serving bowl and drizzle with more oil.

I served the dip alongside Mediterranean tofu nourish bowls and some homemade socca (chickpea flatbread - recipe in a previous post), for dipping. Happy ! 🐮✌🏻💖🌎

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Looking for a dinner side?

Cauliflower rice is the perfect accompaniment to fish, stir-fries, or nourish bowls like this one!

I know what you’re thinking; Cauliflower is not rice. And you’d be right. It doesn’t taste like rice. But it does taste wonderful, especially when sautéed with onion, garlic, and lots of herbs and spices!

Also there is nothing inherently wrong with rice, unless you happen to have specific goals that are more easily achieved by eating less starches, carbs and/or grains.

Assuming that’s the case:

Start by mincing cauliflower until it has a rice-like consistency (you can also use a food processor for this, or purchase pre-cut cauliflower rice from the freezer section of the grocery store).

Heat oil in a pan over medium heat. Add onion and sauté until translucent, 3-5 minutes. Toss in a couple cloves of minced garlic and sauté a minute more, then add your minced cauliflower, along with any herbs and spices you like (I used turmeric, cumin, and chopped fresh thyme). Sauté, stirring occasionally, until cauliflower is cooked to your liking. This should only take about 5 minutes.

Season cauliflower rice with salt and pepper to taste, add a squeeze of fresh lemon and stir. Serve alongside whatever dishes you’d normally enjoy with rice!

Also, Bonus Tip: marinating wild salmon in plain Greek yogurt will keep it from drying out in the oven (wild salmon is naturally leaner than farmed salmon). I topped this one with some Aleppo spice, thyme and lemon.

Also also the asparagus is very good right now. You should have some. 😊

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Happy Easter from our home to yours! 🐣

Dinners in this house are predominantly and intentionally plant-forward. We do, however, sometimes include high-quality meat and fish.

This particular Sunday supper (swipe for pic) consisted of oven-roasted chicken thighs (pasture-raised, from Farmer Jim’s Grassfed Beef) with roasted carrots and potatoes and a fresh green salad with homemade cashew ranch dressing, organic goat feta, toasted pine nuts, crispy shallots and Wildbrine sauerkraut.

And for a special dessert: vegan & gluten-free carrot cake, accompanied by my Peanut-Butter-Date Easter Eggs:

You will need:
🌻 12 medjool dates
🌻 Natural unsalted peanut butter
🌻 12-24 dry-roasted salted cashews
🌻 About 1/3 cup mini chocolate chips (I use the Enjoy Life brand)
🌻 1 tsp coconut oil
🌻 Flaky sea salt
🌻 Optional toppings: bee pollen, goji berries, shredded coconut, and/or all-natural sprinkles

Slice dates lengthwise and remove the pit.

Using a spoon or butter knife, stuff as much peanut butter as you can into each date cavity, then stuff in one or two cashews (however many will fit - it will depend on the size of your dates and cashews).

Some of the peanut butter will overflow as you squeeze the date closed around the filling. That’s fine - just wipe off the excess peanut butter so the finished product is a smooth egg shape.

For the chocolate coating, heat a small amount of water in a pot over medium heat until simmering. Place a bowl over the simmering water and add chocolate chips and coconut oil to the bowl. Stir until melted and smooth, then remove the bowl from the pot. (Alternatively, you can melt the chocolate in a microwave, or any other way you prefer).

One at a time, spoon the melted chocolate over the finished stuffed dates to give them a thin, glossy layer, and then set aside on a parchment-lined plate.

Sprinkle the chocolate-covered dates with a pinch of flaky sea salt and desired toppings. Place in the fridge to set for at least 30 minutes before enjoying.

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Wednesday night’s post-yoga dinner: Red Lentil Dahl with cumin rice. 🍛🧘🏻‍♀️ Let’s all take this mid-week reminder to slow down, take a breath, and treat ourselves well.

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Today’s a good day to enjoy some green pancakes! ☘️ Recipe featured in the March edition of Your Subscription to Wellness.

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Did you know?? Roasting a whole chicken is simpler than most “weeknight recipes” you find online, and the leftovers are useful for so many things, from having a quick protein source to add to nourish bowls and salads (or just grab and go!), to making homemade bone broth (so rich in collagen!).

My method for perfect roast chicken every time: stuff the cavity with any aromatics you have on hand (herbs, quartered lemons, and garlic all work well). Truss tightly. Massage the skin with a liberal coating of olive oil and/or butter (I use ), then season generously with salt & pepper. You can also sprinkle with chopped herbs such as thyme or rosemary, and add a squeeze of fresh lemon juice.

Roast, breast-side-up and with the legs toward the back of the oven, at 425 for 45 to 60 minutes for a small chicken, or longer for a large one, or until the internal temperature reads 165 degrees. The general rule is 20 minutes of cooking time per pound of chicken.

Let rest for 10 minutes before slicing and enjoying! Pair with some roasted root veggies or a simple side salad.

*Note: If you have the extra time, you can also brine the chicken for 12-24 hours, which will decrease the cooking time and make it extra juicy, but this step is 100% optional.

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So grateful for the very best fiancé, and for our special Valentine’s/Family Day “Staycation” Weekend in Kingsville. 💖 Businesses visited: .panetteria
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Happy Valentines Day, Loves! 💖

Did you know beets are incredible for heart health? Not only have they been shown to help lower blood pressure; they can even boost energy and endurance by increasing nitric oxide production!

From my heart to yours, here’s a FREE recipe for homemade Sweet Heart Beet Hummus. I used pickled beets, which gave the finished hummus an extra boost of sweetness, but if you want a more traditional flavour, you can use plain cooked beets.

Served with a quick Greek salad, homemade tatziki, and mushroom bites, because

🌻 1 roasted beet (or equivalent pickled beets)
🌻 1 can chickpeas, drained & rinsed
🌻 2/3 cup tahini
🌻 1/3 cup fresh lemon juice
🌻 2 chopped garlic cloves
🌻 1/3 cup olive oil
🌻 1 tsp cumin
🌻 1 tsp course sea salt

Combine the chickpeas, tahini, beet, lemon juice, garlic, cumin, and salt in the bowl of a food processor. With the motor running, slowly drizzle in the olive oil and blend until smooth.

Taste and adjust seasoning as needed, adding more olive oil, lemon juice, garlic, cumin or salt as needed.

Serve in a bowl topped with chopped fresh herbs, za’atar, lemon zest, nuts, big salt flakes or anything else your heart desires. 💘

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Do you suffer from SAD? 🥶🌨️😞
If so, you’re not alone. Research shows that Seasonal Affective Disorder affects as much as 3% of the general population, 10-20% of people with major depressive disorder, and about 25% of people with bipolar disorder.

And although it’s always important to seek the help of a licensed practitioner any time you are experiencing symptoms of depression, it’s also important to know that there are some safe and effective lifestyle practices that may help.

In the next edition of Your Subscription to Wellness, I outline the holistic cornerstones of mental and physical well-being, as well as some key nutrients that are essential for maintaining a sunny disposition through the cold and dreary months, such as Vitamin D, Omega 3 fatty acids, and probiotics.

This Miso Salmon Soba Noodle Bowl contains all 3, as well as some bonus B Vitamins and Choline from the hard boiled egg.

It’s not too late to subscribe and get the full recipe, which will be featured in the February edition of Your Subscription to Wellness. Simply comment “Sign Me Up”, or send me a DM, or e-mail [email protected] to subscribe.

Wishing everyone a happy & healthy winter season! ☃️

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#2024 🥂

My last recipe gift for 2023: Pumpkin Whipped Feta with Candied Bacon, Dates & Thyme 🧀💖 aka the perfect entertaining app for your New Years get-together.

You will need:
🌻 8 oz feta cheese
🌻 1/4 cup plain Greek yogurt
🌻 1 cup canned pumpkin purée
🌻 2 Tbsp honey + 1 tsp
🌻 1 tsp dried thyme
🌻 Fresh-cracked black pepper to taste
🌻 4 slices bacon, chopped
🌻 1 tsp brown sugar
🌻 1/4 tsp cayenne, or to taste
🌻 6 plump Medjool dates, pitted
🌻 Fresh thyme
🌻 Chopped walnuts
🌻 Extra honey, for drizzling
🌻 Crackers and/or toasted bread, for serving

Add feta and yogurt to a food processor and blend. Add in pumpkin, 2 Tbsp honey, dried thyme, and pepper and blend until smooth, scraping down sides as needed.

Transfer the dip to a serving container and refrigerate 30-60 minutes, until set.

Meanwhile, preheat oven to 400 degrees and line a baking sheet with parchment. Stir together chopped bacon, brown sugar, 1 tsp honey and cayenne to coat. Spread mixture on baking sheet. Tear dates into chunks and scatter over the bacon mixture. Bake everything for around 8 minutes, or until the bacon is crisp.

Allow bacon mixture to cool slightly before scattering over the pumpkin whipped feta dip. Top everything with some chopped walnuts, fresh thyme, and another generous drizzle of honey. Serve with crackers and/or some toasted bread or crostini, and enjoy!

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A very Merry Christmas Eve to the Well Fed Community!! 🎄

Although I wouldn’t necessarily call this Honey-Rosemary Shortbread a “health food”, it certainly deserves a place on your holiday table this year.

The use of St. Brigid’s grass-fed butter and home-grown garden rosemary elevated this batch from a simple indulgence to a rich, savoury-sweet, and sophisticated pleasure that also happens to be full of fat-soluble vitamins and antimicrobial phytochemicals that are perfect for combating whatever seasonal bugs you might encounter at big family get togethers.

The holidays are the perfect time to remember that all foods serve a purpose, all foods have merit, and there is no “right” or “wrong” when it comes to choosing what we eat. It’s just a choice. And balance and moderation are key to maintaining a lifestyle that is “healthy” - in body, mind & soul.

Consider this recipe my special gift to you on this Merry Christmas Eve 🎁🎄:

Honey-Rosemary Shortbread

🌻 256g organic all-purpose flour
🌻 134g granulated sugar
🌻 1 Tbsp finely chopped fresh rosemary
🌻 1 tsp + an extra pinch of sea salt
🌻 227g cold unsalted butter*
🌻 1 1/2 tsp raw local honey

Preheat oven to 325 degrees and line a 9-inch square baking dish with parchment.

In a food processor, pulse together flour, sugar, rosemary and salt briefly. Note: it’s important to weigh out your ingredients for this recipe, as the precision is what results in the shortbread’s unbeatable melt-in-your-mouth texture.

Add butter and honey, and pulse just until the dough looks like fine crumbs. Do not over-process. The dough should not be smooth.

Press dough into prepared pan, and bake for about 40 minutes, or until the top is lightly browned.

*I’m not exaggerating when I say I’ve made 3 batches of this recipe this year, and butter was absolutely the star of the show; I’m not sure if the shortbread would have tasted as rich and buttery with another brand. I get mine from in Walkerville, and always have extra bricks in the freezer.

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Story Time: Back in September, Nik and I had the pleasure of trying Socca, a naturally Mediterranean flatbread made from chickpea flour, at a Farm-to-Table restaurant in San Francisco. The chefs had sagely topped it with roasted figs and plums (in season at the time), creamy Burrata, prosciutto, arugula and balsamic. And the second we tasted it, I vowed to try and recreate it when we got home.

The socca itself is not complicated, and containing very few ingredients and with plenty of plant-based protein, it’s a perfectly tasty and respectable sub for pizza any night of the week. Plus you can have fun dressing it up with whatever toppings you enjoy or that are in season. It would also be a perfect dish for entertaining at your next holiday party - simple and sure to impress!

You will need:
🌻 1 cup chickpea flour
🌻 1 cup water
🌻 1 1/2 Tbsp extra virgin olive oil
🌻 1/2 tsp sea salt
🌻 1 tap za’atar (optional)

Whisk together chickpea flour, water, olive oil and salt until smooth. Let rest for 30 minutes while you prepare the toppings.

On this one, I topped it with Trader Joe’s fig butter, roasted sweet potatoes, mixed greens, goat cheese, pastured bacon, toasted pecans, thyme, and balsamic glaze, but the toppings don’t get added till the end!

Preheat oven to 450. About 5 minutes before the batter is done resting, place a 10-inch cast iron skillet in the oven and set to broil.

Carefully remove the hot skillet from the oven after 5 minutes and add about a teaspoon more oil. Pour the chickpea batter into the centre of the pan and tilt to coat evenly.

Broil until you see the top of the socca begin to blister and brown, about 6-8 minutes. If browning too quickly, move to a lower oven rack until done. Socca should be a bit soft in the middle but crispy around the edges.

Use a flat spatula to ease the cooked Socca out of the pan and onto a cutting board. Slice into wedges or squares, drizzle with a bit more olive oil and sprinkle with salt, pepper and za’atar, if using. Add desired toppings and enjoy!

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FREE Recipe Alert 🚨

Levelled up my Healthy Almond Snowball recipe this year ⛄️ with the additions of white chocolate & orange extract. 🍫🍊You’ll have to try it to believe it:

🌻 2 cups almond flour
🌻 2 cups unsweetened shredded coconut + 1/4 cup, for rolling
🌻 1/3 cup pure maple syrup
🌻 1 1/2 tsp almond extract
🌻 1 tsp vanilla extract
🌻 1/2 tsp orange extract
🌻 A couple tablespoons of water
🌻 1/3 cup dark chocolate chips
🌻 1/3 cup vegan white chocolate chips (or regular white chocolate)
🌻 1 tsp coconut oil

Combine almond flour, 2 cups shredded coconut, maple syrup, and extracts in a mixing bowl. Mix everything together using a spatula (or if you’re me, your hands), adding the water as needed until dough comes together - just until sticky enough to form into balls but does not stick to your hands.

Roll into balls (however big you like your balls) and roll balls in remaining coconut to coat. Set aside on a parchment-lined plate or tray.

Melt the dark chocolate together with 1/2 tsp coconut oil in a double boiler or in the microwave, stirring until smooth. Using a spoon or piping bag (or a ziplock with a hole snipped in the corner), drizzle the chocolate back and forth over the snowballs. Place in the fridge to set.

Repeat the process with the white chocolate (be careful not to overheat), layering the white chocolate drizzle over the dark. Allow to chill in the fridge until set.

*Note: if you have extra melted chocolate left over, I like to spread it out on a baking sheet and sprinkle over some pistachios, dried cranberries, coconut, or whatever else you have on hand. Allow it to set in the fridge and then break into pieces for some easy holiday chocolate bark! 😋

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Now I understand the hype around 🥰🤤 Hearty, nourishing for the Winter months, , , and with more protein than traditional oatmeal, this is the perfect make-ahead recipe for busy mornings or to get a quick and delicious breakfast on the table for the kiddos! 👶🏻

You will need:

🌻 15 oz canned pumpkin purée
🌻 2 eggs
🌻 1 1/4 cup plant milk of choice
🌻 1/3 c. coconut sugar
🌻 1/4 c. pure maple syrup
🌻 1 tsp vanilla
🌻 2 1/2 cups rolled oats
🌻 2 tsp baking powder
🌻 1 Tbsp pumpkin pie spice
🌻 1/4 tsp salt
🌻 1/2 cup chocolate chips or chopped pecans (optional)

Preheat oven to 350 degrees F. Grease a 9x9 pan and set aside.

In a large bowl, whisk together the pumpkin, eggs, milk, coconut sugar, maple syrup and vanilla. Add in the oats, pumpkin spice, baking powder and salt. Mix until combined, then stir in chocolate chips or pecans, if using.

Pour mixture into prepared pan (it will seem thin) and bake for 35-45 minutes or until edges are slightly golden brown and the middle is set.

Allow to cool for about 10 minutes, then cut into squares and either enjoy or wrap in plastic wrap and tin foil and freeze for meal prep!

To reheat, unwrap and microwave in 30-second intervals for 1-2 minutes or heat in the oven at 350 until warmed through.

*Note: I served this with some apples & blueberries stewed in maple syrup and cinnamon, and a dollop of coconut yogurt.

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Why not give the gift of Health this Holiday Season? 🎄🍎🎁

Do you know someone who’s passionate about fitness and nutrition, shopping (and eating!) local, and loves to get creative in the kitchen with healthy, seasonal recipes? 👩🏻‍🍳

A 12-month Subscription to Wellness may be the perfect gift!

Every month for a full year, the recipient will get delivered to their inbox:

🌻 A 3-Day, Nutritionist-Designed Meal Plan (complete with grocery list)

🌻 A slew of Healthy & Delicious Recipes

🌻 & Resources unique to Windsor-Essex

🌻 Tons of Bonus Health & Lifestyle Content

The best part? From now until December 25th, you can purchase the Subscription to Wellness (for yourself or for someone else) at a discounted price of $59.99! 🤩 That’s just $5/month!

Have questions? Send me an e-mail at [email protected] to request more info or to purchase!

Subscription details are also available on my website at WELLFEDNUTRITION.CA

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I often get asked: “How do you make healthy, plant-based meals flavourful and satisfying?”

The answer is simpler than you may think! I like to use the following formula:

Sauces & Seasonings + Texture + Volume 🥗

Let’s start with the latter; Generally, plant-based foods are less calorically dense than animal products. Therefore we can (and SHOULD) eat more of them to get their full nutritional benefit.

For instance, a 3-ounce serving of lean sirloin has 180 calories, while 3 ounces of green-leaf lettuce has only 13 calories. So, whenever I build my plant-based plate, I always add significantly more volume than I would for a plate centred around animal protein. 🥩

The satisfaction factor of a plant-based meal is also boosted by layers of varied and interesting textures and temperatures. 🌡️

For this Nourish Bowl, I roughly chopped a can of drained and dried chickpeas to give them a crunchy, crouton-like texture when I baked them in the oven with some olive oil, salt and spices. The seasoned, crispy chickpeas added a layer of contrast to the sweet, creamy sweet potato mash, all accompanied by the cool freshness of romaine lettuce and cucumber. 🥒

Last (but perhaps MOST importantly), herbs and spices, along with a really good sauce are absolutely vital to creating flavourful and satisfying plant-based meals. This one featured za’atar, ras el hanout, thyme, smoked paprika, and the star of the show: my Maple Miso Tahini Dressing.🍯

For this recipe, and more tips and tricks on how to build restaurant-worthy healthy dishes, sign up for the wellness subscription by e-mailing [email protected].

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FREE Recipe Alert! 🚨

Soup Weather has officially arrived! ❄️🥣

And this Thai Curry Sweet Potato Soup ticks all the boxes: Sweet ✅ Spicy ✅ Silky ✅ Seductive ✅ Warming from the inside-out ✅

You will need:
🌻 1 Tbsp coconut oil
🌻 1 sweet onion, diced
🌻 2 garlic cloves, minced
🌻 1 Tbsp grated fresh ginger
🌻 2 Tbsp red curry paste
🌻 1 tsp gochujang (or sriracha)
🌻 4 c. peeled & diced sweet potato
🌻 2 c. peeled & diced carrots
🌻 4 c. veggie or chicken stock
🌻 2 Tbsp miso paste
🌻 salt & pepper to taste
🌻 1 c. coconut milk
🌻 Lime wedges, sticky rice, sesame oil, chopped fresh cilantro, black sesame seeds and/or roasted cashews, for serving

Heat oil in a large soup pot over medium heat. Sauté onion for 3-4 minutes. Add in the garlic, ginger, red curry paste and gochujang. Sauté another minute or two.

Add in sweet potatoes and carrots and stir to coat. Pour in broth and bring to a boil. Simmer for 20-25 minutes, or until veggies are fork-tender. Remove from heat.

In a small bowl, whisk together miso and a few tablespoons of the hot soup liquid from the pot to form a paste. Stir miso mixture back into the soup.

Purée the soup with an immersion blender until smooth. Stir in coconut milk. Taste and adjust seasoning, adding salt & pepper as needed.

Serve with a scoop of sticky rice and a wedge of fresh lime, topped with chopped fresh cilantro, roasted cashews, black sesame seeds, and/or a drizzle of sesame oil.

I also served some Asian quick-pickled cucumbers and nori (seaweed) on the side, but this would also go well with kimchi, a simple salad, or avocado toast!

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What words come to mind when you think “Chicken and Potatoes”? 🍗🥔

“Wholesome”? “Comfort”? “Nourishing”? Or maybe “Guilt”?

I had an enlightening conversation with someone the other day; They said that, when I brought up the idea of a whole chicken roasted over a bed of potatoes, basting the spuds with flavourful pan drippings, the first thoughts that came to mind for them were “fat”, “carbs”, and “calories”.

“That’s so interesting,” I replied earnestly, and then proceeded to share what came to mind for me: potassium, vitamin C and fibre in the potatoes, nutrients made more bio-available by the fat-soluble vitamins in the chicken, not to mention a rich source of protein and collagen for a healthy gut and connective tissue.

Diet culture has reduced the food on our family dinner table to little more than macros and calories in the minds of so many, but food has so much more to offer us.

It got me thinking - it may be worthwhile to ask ourselves what goodness we could be missing out on by only counting macros and calories? Health, after all, does not always equal weight-loss. Many times, the two can even be incompatible.

All foods have some redeeming qualities. Often more than we realize.

Let’s all hold tight to this mindset as we inch closer to the holiday season - a challenging time for those who’ve struggled with disordered eating patterns or an unhealthy relationship with food. May we see it as a privilege rather than a hurdle to spend time with the people we love, breaking bread and nourishing our bodies, our hearts and our souls.

What words come to mind when YOU think of chicken and potatoes? I’m curious to know in the comments below!! 👇🏻

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