Jump to recipe Brooke Bulloch, RD and mom Sometimes I need the right sauce to liven up my recipes – like roasted vegetables (recipe here), a nourish bowl, or salad. This sauce is so tasty and does just that. For a low FODMAP option, avoid the garlic. All other ingredients are low FODMAP. (*What are FODMAPs?) Ingredients 1/4 cup extra virgin olive oil 2 tablespoons water 2 tablespoons apple cider vinegar 1 tablespoon miso paste (dark or white type). 1 tablespoon tahini paste 2 cloves garlic 1 teaspoon maple syrup Directions 1) Using a food processor, blender, or hand held immers ..read more

Jump to recipe Recipe by Brooke Bulloch, RD and mom Sometimes vegetables can be the hardest decision when it comes to planning meals. Like many, I too struggle with monotony and boredom when it comes to the veggie sides. This roasted vegetable recipe was inspired by an urge to get out of a rut with our vegetable routine and it did not disappoint! I loved the colours and flavours and the dish was even a hit with my husband and 5 year old. I also made a garlic miso tahini sauce to drizzle on top (recipe to come!). It was delicious and made great leftovers for my lunch, too. Pre-heat oven ..read more

Written by Brooke Bulloch, RD and mom. My son was born unexpectedly via c-section at 35 weeks’ gestation. As a dietitian I knew postpartum nutrition was important, but as a new mom I was overwhelmed with my new tasks, jitters of excitement and anxiety, and fatigue. No matter the birth story, the postpartum period can be exhausting and emotional. This stage requires rest, hydration, and good nutrition to support birth recovery and to supply energy to care for the newborn baby. It’s amazing how much time and energy it takes to nurse a baby, pump, prepare bottles, clean and sterilize equipment ..read more

When a child knows they will have regular access to highly palatable foods, the over-excitement and fixation is minimized. Submitted by Brooke Bulloch, RD and mom. Halloween, Christmas, Valentine’s Day, Easter, birthdays. Yes, our kids will encounter sugary foods all year long and candy is here to stay.  As a parent or provider, naturally you want to support healthy growth and development in your child. As a dietitian, I often hear parents say, “how do I control the candy and sweets?”; “Why do my kids get so hyped about sweets?”; or “I’m worried about their obsession for candy!”. The g ..read more

Written by Brooke Bulloch, Mom and RD My son was born unexpectedly via c-section at 35 weeks’ gestation. As a dietitian I knew postpartum nutrition was important, but as a new mom I was overwhelmed with my new tasks, jitters of excitement and anxiety, and fatigue. No matter the birth story, the postpartum period can be exhausting and emotional as you not only process your baby’s birth, but move through physical recovery too.  This stage requires rest, hydration, and good nutrition to support birth recovery and supply energy to care for the newborn baby. It’s amazing just how much time ..read more

Jump to recipe Brooke Bulloch, Dietitian and Mom Kale makes a great sauteeing vegetable (better than spinach) because it doesn’t get as soft and wilted – it maintains it’s structure and texture. This recipe makes a quick side for your main meal or you can turn it into a more complete meal by adding a protein like chicken or tofu and a slice of toast on the side. As a dietitian I know that leafy green vegetables support healthy blood lipids and insulin levels. As a busy mom and entrepreneur, I love how delicious and quick this recipe is. Ingredients 1 small bunch of kale (~4 cups ch ..read more

Written by Brooke Bulloch, RD & CEO. As a dietitian who focuses their practice on gut health and function, most of my clients with gastrointestinal issues, especially those with Irritable Bowel Syndrome (IBS), struggle with bloating and discomfort. While everyone can experience bloating to some degree, over 90% of people with IBS are affected by bothersome bloating. According to Monash University, bloating is the sensation of tummy swelling, sometimes described as the feeling of an inflated balloon in the belly. This differs from abdominal distention, where the person will see an actual ..read more

Jump to recipe Brooke Bulloch, Dietitian and Mom While I’ve never traveled to Morocco, I’m very much attracted to the variety of colours, textures, and flavours in Moroccan cooking. Moroccan cuisine is influenced by a mix of cultures including those of North African, Arabic, and Mediterranean. The diet includes a variety of fruits, vegetables, olives, potatoes, grains (e.g. barley, couscous, wheat, and rice), lentils, chickpeas, herbs and spices, meat, chicken, and fish. This recipe is by no means an authentic take on Moroccan cooking, but it is certainly inspired by it. The recipe base ..read more

Written by Brooke Bulloch, RD & CEO. According to the Public Health Agency of Canada, about 1 in 4 adults aren’t getting enough sleep. This can relate to poor bedtime routines, difficulties getting to sleep, interrupted sleep, waking in the night and struggling to get back to sleep, and not having refreshing sleep. As a dietitian, I see how important proper sleep is for my client’s well-being. I also see how nutrition can support improved sleep quality. Emerging evidence is demonstrating a link between improved sleep outcomes and foods containing tryptophan, melatonin, and phytonutrient ..read more

Jump to recipe Brooke Bulloch, Dietitian and Mom As a dietitian, I understand that cooking and eating pulses is a new food for many families. However, this recipe is a great way to explore pulses. Pulses are part of the legume family, but the term pulse refers only to the dried seed and include dried peas, beans, lentils and chickpeas. Pulses are a good source of fibre, protein and folate, and make a great alternative to meat. This meal is low maintenance for busy weeknights and doubles well for your workplace lunch the next day – cook once, eat twice! Pre-heat oven to 400F. Ingredie ..read more