This roasted veggie & hummus wrap is a super easy and delicious way to change up your lunch routine. Loaded with lots of flavour and tasty veggies, it's a portable, nutritious meal option that can be whipped up in minutes. Aside form being convenient and delicious, this recipe has lots of great health benefits as well! Did you know that both hummus and whole wheat are great sources of fibre? These foods promote digestive health and also feed your good gut bacteria. Note: In order to have this meal option ready to go when things are busy, I usually roast a variety of vegetables at the begi ..read more

Avocado in a dessert? Yes you read that right. Don't let the name of this recipe fool you though. This rich and decadent mousse is so simple to make, yet so delicious. I promise that after you try it, you'll forget all about the avocado. If you've been following health trends in recent years, you'll know that avocados have been getting a lot of buzz lately. While I'm not one to to jump on the "new food trend band wagon" just because something receives a lot of attention in the media, I have to admit that avocados have become popular for a reason. This green, mushy fruit is unique in the sense ..read more

Nutrition is important at every age, however during the toddler and child years it is of particular importance to help support growth, learning, and overall development. I am often asked by parents if their little one needs a supplement, do they need vitamin D, a multi-vitamin, omega 3s? What if my child is picky, do they need extra supplements? Having a toddler myself I can relate to some of the concerns around nutrient intake, especially when they might love vegetables one day and dislike them the next. In today’s post, I am going to share details about supplements for toddlers and provide s ..read more

What is choline? Choline is an essential nutrient. Our bodies are able to produce some, however in order to get adequate amounts it must be obtained through the diet. Choline is a water-soluble and not a vitamin or a mineral. It supports overall health and many bodily processes, especially metabolism and growth. What makes choline so important during pregnancy? · It is a precursor for acetylcholine, which means it is needed for its production. Acetylcholine is involved in learning, memory, cognition, synapse formation, muscle movement, and regulating your heartbeat. · It is a primary dietary s ..read more

For those of you who don’t know my background is Italian, so naturally I love pasta and tomato sauce. For the past few months I have been dairy free (because of a milk protein allergy my little guy had that could pass through me into his milk). Italian cuisine often contains a lot of cheese, so I’ve learnt to experiment and to be honest I am really enjoying the outcomes. Today I am sharing a veggie (no cheese) lasagna. Of course you are welcome to add cheese to your layers, I have no doubt that it would be tasty! My recommendation for this dish would be a fresh ricotta. Ingredients: 8-10 cups ..read more

Easter (and or passover) for anyone celebrating is a little different this year, normally I would be crazy busy visiting family (and eating a ton). My parents are divorced so holidays tend to be extra busy, but also a wonderful time to catch up with family. This year things will be a lot slower and I am taking this as an opportunity to create some new family traditions for my little family. When I think of Easter there are a few things that comes to mind, 1) chocolate (and mini eggs specifically), 2) carrots and bunnies (after all the easter bunny has been deemed an essential service here in O ..read more

Does anything actually help to induce labour? Sharing my story and what I tried! If you have ever been pregnant you know that towards the end you just want that baby out, things start to get uncomfortable, you feel (and usually are) huge, and sleeping has becoming increasingly difficult. I did a lot of research on what could help induce labour naturally and pretty much tried everything and then some. I should note that I wasn’t trying to induce early labour but more so trying to prevent the need for medical induction. As the research stands it is safest for baby to me born full-term (after 37 ..read more

I recently had my 4 month baby visit with my pediatrician and got an information package that suggested introducing solids anywhere between 4 and 6 months. As a dietitian and family food expert, who has done additional training in infant feeding, I have always suggested parents start closer to 6 months. However, in my infant feeding workshops there is always TONS of confusion about when to start and parents have received different information from different health care providers. During my own visit I experienced this first hand, I mean 4-6 months can be a huge range, especially when it comes ..read more

You may have heard this term before, but essentially it means your rectus abdominis is separating (those six pack abs at the fore front of your core). Sounds scary right? Before you get too scared let me explain exactly why this is happening and more importantly what you can do to help reduce any further separation and restore your core strength postpartum. What is diastasis recti anyway and is it normal? Diastasis recti means there is some abdominal separation happening, usually causing your belly to stick out creating this small cone shaped pooch or something also known as ‘mummy tummy.’ So ..read more

I love Sunday's especially in the fall. Colourful falling leaves, crisp air, slow mornings, and slow cooking. As soon as the weather starts to change I take every opportunity to use my slow cooker and meal prep something for the week ahead. At the moment I need meals prepped more than ever (life with a newborn), so I am especially excited about breakfast made for the week ahead. These oats are absolutely delicious and perfect for the entire family during a busy week, give them a try and enjoy! Slow Cooked Overnight Oats: Serves 4-6 Ingredients: 1 3/4 cups steel cut oats 1 3/4 cups oat milk ..read more