Smart Nutrition Rox

Sunday morning message from the Wise Tea 💚 A simple reminder that eating healthy is for life, that exercising should be done on a regular basis, that sleep is as important as awake time. Because your body is an investment and starting to invest in it earlier will give you the best results 💚💚💚

Getting ready to present at the Critical Care Rounds this upcoming Friday 🍎 and this is the "About me" page.

I am officially a Sushi hero! This is because I've "saved" by now 4 boxes of sushi. I know it sounds a bit dramatic, so I'll explain...
A little while back a good friend of mine told me about an app that helps decrease food waste "Too good to go" . Most stores that sign up will offer the food that was not sold at the end of the day for a fraction of the price. Instead of throwing away food, people get to enjoy it and the store also makes a mini extra profit. How brilliant is that?! I would have been excited that somebody thought of this even if I wouldn't have bought anything from them! Food waste is a big problem around the world and initiatives like this can help.
In the meantime, I've "saved" 4 🍣🍤 meals and had a great experience each time. A variety of foods and drinks can be purchased through this website, including sweets and desserts, pizza, vegetarian dishes and meals with meat, bubble tea and even items from grocery stores.
You simply sign up, set your location and, depending on the area you choose, the app gives you suggestions of places nearby that offer their products. I've included an example of what a promotion looks like (price before tax), as well as a screenshot with the CO2 savings 😁
I see that this app works for other countries than Canada, but I'm not sure if it's available everywhere. Do you have it in your area? Did you use it before? How was your experience?

This is , by far my favorite recipe in "The Wholly Book of Menus".
I absolutely love making this holiday treat, adore the way the house smells when this sweet loaf is baking in the over and it always makes me think of childhood.
Because this is my grandma's recipe, I hesitated quite a bit before adding it to my book of menus, because to me this was a family heirloom. What convinced me was actually my grandma's memory - because my grandma was a person who would share anything she had with anyone. She would knead by hard and bake these loaves for us, for other family members and for neighbors even though it took ours each time. I couldn't keep this to myself because grandma would have loved to share it too ❤️

I like to get artsy with my cooking projects and this is how we sometimes get recipes like this Christmas salad with kale, red and green peppers, cranberries and pomegranate. Feel free to switch things up by changing the ingredients to your liking or to what you find in your supermarket. We couldn't find fresh cranberries so we switched to dry. Substitutions are okay. Make it yours and enjoy it!

Georgian Bean Stew ❤️ This dish may not look like a million bucks but it sure tastes like it - bursting with flavor from pomegranate, coriander, mint and nuts.
A lot of people will abstain from having meat the week before Christmas. This is why this week's menu is all about plant based foods that are both nutritious and delicious ❤️

If our book is on your holiday list, this is probably a good time to purchase it - with amazon.ca offering 33% off the original price (currently 43.47$). Amazon.com also discounted it and you can get it there for 45.24$.
For those of you who noticed my lack of presence from social media lately: sorry about that. I managed to get sick not once, but twice recently and taking pictures myself and of food was the last thing on my mind. Now that things are getting better, I will try to take some time and post some updates in the following days.

Happy Halloween!
For this year my team and I chose characters from the series "Stranger things" as inspiration for Halloween. Do you know which one I decided on?
And because Halloween is more than pizza, here's some bonus inspiration for today's menu: werewolf fingers with a full moon tartar sauce. Pumpernickel bread crumbs give an authentic werewolf fur look to these (fish) fingers.

Happy almost Halloween!
I'm sure all of you are fully aware of how much I love Halloween. Do you love it too? Do you have your costume ready? What will you be this year? Care to venture a guess as to what I'll be dressed as? Spoiler alert: it's character from a very popular show this year.

For the week of the National day of the People's Republic of China we made . Pictured here is our .
The full menu includes recipes for hot pot pork, fish balls soup, a lacy tofu egg drop soup, a salad that is all about and a lovely mango pudding.
See you next week with more healthy recipe inspiration.

To all of you celebrating tomorrow: Happy Rosh Hashanah! We also made a healthy to celebrate.
When I first developed this menu for The Wholly Book of Menus ( in bio), I knew I wanted it to fall on this Holiday. And while some holidays and national days were super easy to place because they always fall on the same day, Rosh Hashanah is not one of them. With this in mind, I tried to place on the week of the year that is more likely to have this holiday. Imagine my happiness when I got it spot on this year ☺️
For this week we cooked and ( for my Romanian friends) and a super colorful that is beyond delicious.
The book also offers recipes for making , a and, of course, a recipe for .

Happy autumn!!!
For all you and fans, this post is for you. Whether you're looking for some healthy recipe ideas or just for some , this post is for you.
Yes, the beginning of fall means that you'll probably have to add one or more extra layers, maybe even a scarf, however I think most of us will agree that fall does bring some very yummy treats as well, which make the change of season a bit more bearable. All 6 recipes this week use ingredients that are at their best right now - such as mushrooms, squash, apples and peppers, carrots and corn.
All pictures have been taken directly from . I wanted to take new photos of the 4 recipes that we cooked this week, however we've had a bit of a grey week, with little natural light. For those of you that want a of part of this book, check out my bio.

Tomorrow is September 22, the equinox and also the ! Here's a sneak peek into our cooking. We've used squash, onions and carrots, incorporated rhum into a pork and red pepper recipe and used locally grown apples for a dessert.

is Maxico's National Holiday. Happy Independence Day, Mexico!
Feel like taking part in the celebration with some ? We made (this week's meat dish) and (this week's poultry dish). You'll find all 6 of the Mexican foods on page 331 of The Wholly Book of Menus.
Mini cacti were just too cute not to include in the pictures ❤️

Some colorful vegetables bought at the Saturday Farmers' Market in Cap-Chat. This is the last set of vacation pictures and next week we'll be back to posting meal inspiration ideas.
We love hiking in the and it is our third time there. Cap Chat and Saint Anne des Monts are not too far from the mountains so we often stay there.
Here are some pictures from this year's hikes:
2. On top of Mont Albert which offers a tundra vegetation. Last time we were here we saw a family of reindeer. Unfortunately less than 40 such mammals live here and efforts are being made to protect them. If you'd like to learn about what you can do, send me a message.
3. Lac du Diable - part of the almost 18 km magnificent Tour de Mont Albert.
4-5. On the way to Pic du Brule
6. Pedal biking on Lac . We ended up bare feet for this part of the adventure and ot was amazing.
7. Lac aux Americaines. This is easy accessible even for beginners.
8. Up, up, up to Mont - named after, you guessed it, the mighty Caribou = raindeer.
9. On the way down from Mont Richardson, one of the expert level hikes in the park.
10. Towards Mont Olivine (named after the reserves of the mineral with the same name found here), on a very gloomy day. Fun fact: rainy days make excellent pictures! Don't believe me? Try it for yourself!

When away on vacation always take time to savour the local flavors. Here are some more pictures from the Gaspé and Forillon area.
1. A little called in Gaspé
2. Forillon Park is a heaven for blue waters that seems to go on forever. In the distance: Cap
3. A small port and fishermen trying their luck in the distance
4. The ! We take a picture of it every time we get here - because it's just so beautiful.
5-6. Going to the end of the world... And finding it spectacular
7. Glimmering kelp that shines in the setting sun on a pebbly beach in Forillon.
8-10. There's nothing more satisfying than having some delicious foods on a after a long hike. This pizzeria is a true just outside of the exit of Forillon Park, in Cap-aux-os.

Smoked salmon with leftover bannock, lightly toasted in the pan and a cup of milk tea in a beautiful new mug with wild salmon pattern.
Here are some pictures from our vacation:
1. This beautiful mug is designed by Simone Diamond, an from BC.
2. Freshly made that we bought at the Gespeg. We took the tour and enjoyed it so much we forgot to take pictures.
3. Forillon National Park - part of is one of our favourite parks.
4. Walking on the wooden passageway that crosses next to beach in the Penouille sector. The smell of seawater and make you never want to leave.
5. Ah, the ! The best blue there ever was and sun caressing the water with a million sparkles...
6. Take your off, lie down and relax... And maybe read a bit...
7. Doing some and finding some , pieces of and old . Love these!
8. A trip in time. The Hyman and Sons general store in offers an unique view of what things looked like in the early days, when cod finishing brought summer workers to the area.
9. Sun setting over the
10. Taking it all in and wishing that this moment could last forever.
❤️

It's summer and with summer come hiking adventures. This can, at least in part, explain the lack of posts lately.
And because hiking can make you crave something else than protein bars and nuts, one of the menus in "The Wholly Book of Menus" is dedicated exclusively to foods for hiking. Featured here: a pasta dish with cheese - originally parmesan (old cheddar this time) with pesto and nuts. Yummy and can stay well at room temperature.
The other pictures are pictures we took on a recent long weekend 😁

Good morning everyone! Good news! In order to spread the word about our book, we are now offering a free sample of the book with the first 200 pages of recipes. If you feel you'd like more inspiration for your weekly menus or would like to just try the book before you commit to buying it, head on over to the https://www.smartnutritionrox.com/smart-buys and click on "Download Book Sample" to get your free PDF. Enjoy!
Feel free to share this post with your friends and family if you think this sample could also help them

July is, by definition, the hottest month of the year and sometimes that makes it harder to cook and eat hot meals. This is why this week's menu is all about giving you inspiration for making some cold foods for these torrid days.
First up: this Moroccan inspired salad. This is one of those recipes that you'll love making! The flavor of the nutty quinoa, the sweetness of honey, the fragrance of coriander and cumin, the brightness of freshly grated carrots, the aroma of zested lemon... You will adore this.
This recipe can be found on page 263 of "The Wholly Book of Menus".

Summer is certainly the season for salads and our menus will showcase a different salad almost every week. This week we're making Niçoise salad - part of a fully French food menu, just in time for France's National Day. Yum!

GIVEAWAY ALERT!!!!

Hi, everyone! Our book was just featured on CanadianCookbooks.ca 🥳🥳🥳

Read the review/ interview here: https://canadiancookbooks.ca/smart-nutrition-rox/
.. and enter the giveaway here (open to Canadian residents):
https://canadiancookbooks.ca/june-6-2022/

Good luck!!!!

Bifana and Piri Piri chicken to celebrate Dia de Portugal, coming up June 10.
Find the recipes on pages 212 and 213 of The Wholly Book of Menus.
Part of the same delicious Portuguese menu: Caldo Verde, Bacalhau à brás, Sardine pasta and Paste de nata with orange cream.

Linguine allo Scoglio - or Seafood Linguini is a superb way to start a menu that is 100% Italian. Find this recipe on page 205 of The Wholly Book of Menus.
This Thursday, on June 2, Italy is celebrating its National day and we are extending the celebrations by eating delicious Italian foods this week. Happy Festa della republica!

Linguine allo Scoglio - or Seafood Linguini is a superb way to start a menu that is 100% Italian. Find this recipe on page 205 of The Wholly Book of Menus. This Thursday, on June 2, Italy is celebrating its National day and we are extending the celebrations by eating delicious Italian foods this week. Happy Festa della republica! #smartnutritionrox #thewhollybookofmenus #linguine #linguinealloscoglio #seafoodlinguini #seafoodrecipes #italianfood #italianmenu #italianmeal #cookingitalian #healthyeatingideas #completemenu #mealideas #homecookedmeal

Fingers crossed for the 2022 Taste Canada Awards - General Cookbooks.
Do you see "The Wholly Book of Menus"? on the poster?

General Cookbooks, English: ⁠
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📖 Best of Bridge Kitchen Simple: 125 Quick and Easy Recipes by Emily Richards and Sylvia Kong, Robert Rose Books
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📖 Conveniently Delicious: How to Cook with Spontaneity and Joy by Devin Connell, Appetite by Random House
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📖 Eat With Us: Mindful Cooking to Make Every Meal an Experience by Philip Lago and Mystique Mattai, Penguin Books Canada
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📖 Farm, Fire & Feast: Recipes from the Inn at Bay Fortune by Chef Michael Smith , Penguin Canada
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📖 Fast Easy Cheap Vegan by Sam Turnbull, Appetite by Random House
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📖 Hearth & Home: Cook, Share, and Celebrate Family-Style by Lynn Crawford and Lora Kirk, Penguin Canada
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📖 Hot for Food All Day: Easy Recipes to Level Up Your Vegan Meals by Lauren Toyota, Penguin Canada
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📖 Maman: The Cookbook All-Day Recipes to Warm Your Heart by Elisa Marshall and Benjamin Sormonte, Penguin Canada
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📖 My New Table: Everyday Inspiration for Eating + Living by Trish Magwood , Appetite by Random House
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📖 Occasionally Eggs: Simple Vegetarian Recipes for Every Season by Alexandra Daum, Appetite by Random House
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📖 Playlist Kitchen by Rebecca Van Drunen, Self Published
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📖 The Buddhist Chef's Vegan Comfort Cooking: Easy Feel-Good Recipes for Every Day by Jean-Philippe Cyr, Appetite by Random House
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📖 The Fair Trade Ingredient Cookbook by Nettie Cronish, Whitecap Books
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📖 The Vegan Family Cookbook: Simple, Balanced Cooking for Real LIfe by Anna Pippus, Appetite by Random House
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📖 The Wholly Book of Menus by Roxana Nedelcu, Self Published
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📖 Well Seasoned: A Year’s Worth of Delicious Recipes by Mary Berg , Penguin Canada
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📖 Whitewater Cooks Together Again by Shelley Adams, Alicon Holdings IPG: Independent Publishers Group
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Visit https://tastecanada.org/2022-taste-canada-awards-submissions/ to check out the full list!

For those that are looking to purchase a copy of "The Wholly Book of Menus" for themselves or as a gift: this is the right time.
Amazon Canada has just lowered the price by 34%. As I previously mentioned: Amazon has it own algorithm for determining when a sale happens. Authors have no control over price changes, nor can we decide when the price reverts to the original.

A Greek menu to celebrate Greece the day after its national day. Find your way and go the distance with a delicious gyro on Greek pitas, coupled with homemade tzatziki (yum!) and a Greek salad. What Greek foods did you cook this week? ❤️

March 25 is Greek Independence Day, the national holiday in Greece. To celebrate Greece and the wonderful foods it shared with the world, I challenge you to cook a Greek food this week-end. Feel free to check our website for inspiration, or go wild and make our entire menu of Greek Foods from "The Wholly Book of Menus".

Happy Nowruz to all who are celebrating! This week we are cooking foods from Iran: Kebab Koobideh, Mirza Ghassemi, Shirazi Salad and a cardamom flavored Persian Tea ❤️

To my friend who first introduced me to Iranian foods: big hug! You are always in our thoughts 🤗❤️

A gorgeous Pavlova for New Zealand's National Day!
Happy Waitangi Day!