Archive | Health

RSS feed for this section

Lunch and Learn: Introduction to Body Acceptance as a Self-Care Practice

Introduction to Body Acceptance as a Self-Care Practice

General Admission $19.00

Wednesday, May 31, 2017
12:00 pm – 1:00 pm
Location: Relish Cooking Studio
56 Regina St. N Waterloo, ON

Whether you know it or not you might be a victim to diet culture.

Diet culture is an enormous contributor to the body image and self-esteem issues that many people experience on a daily basis. Come for a casual and informative chat on self-care, easy to implement stress reducers and learn to start giving your body a little more kindness and a lot less guilt! Lunch is included.

DanaMeet The Speaker…Dana Rourke

Dana graduated from the Canadian School of Natural Nutrition in 2009 and is studying to become an Intuitive Eating Counselor and Certified Body Trust Practitioner. Driven by a deep desire to present an alternative way of living, Dana’s work with her clients is rooted in a non-diet based approach, focusing on weight-neutral self-care and body positive practices to hold space for her clients while their navigate their way to a kinder and more natural relationship with food and their body.

Find details and registration here!




Preheat oven to 250 degrees F.

In a large bowl, combine the oats, nuts, coconut, and brown sugar.

In a separate bowl, combine maple syrup, oil, and salt. Combine both mixtures and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.

Remove from oven and transfer into a large bowl. Add raisins and mix until evenly distributed.


Basic Chia Seed Pudding

Vegan, gluten-free, grain-free, no bake/raw, oil-free, refined sugar-free, soy-free

Thrown together in just a couple minutes! Be sure to make this in advance (I like making it before bed) so it has time to thicken up. The thickness of the chia pudding will vary based on the kind of almond milk you use, so don’t worry if it looks a bit thick or thin when you first try it out. If your pudding is too thin you can add more chia seeds and let it sit for 30 minutes more; if it’s too thick, try adding a touch more almond milk.

3-3.5 cups (4-6 servings)
Soak time
2.5 hours or overnight
Prep Time
5 Minutes
Cook time
0 Minutes


For the chia pudding:
  • 3 cups unsweetened almond milk
  • 1/2 cup chia seeds
  • 1-3 tablespoons of pure maple syrup, to taste
Suggested toppings:
  • Granola
  • Fresh fruit
  • Coconut flakes
  • Pure maple syrup
  • Cinnamon
  • Nuts and seeds
  • Banana Soft Serve


  1. Whisk the almond milk, chia seeds, and sweetener together in a large bowl. Let sit for 5-10 minutes and then whisk again (this just helps prevent clumping).
  2. Cover and chill in the fridge for 2.5-3 hours, or overnight. It helps to stir the mixture every so often during this time, but don’t worry if you can’t.
  3. Stir well before serving. Portion into bowl(s) and add your desired toppings. Leftovers will keep in an air-tight container in the fridge for 3-5 days.

Load More
Something is wrong.
Instagram token error.

Coffee Cake (Grain Free, Gaps, Paleo, Primal)

Coffee Cake (Grain Free, Gaps, Paleo, Primal)

A coffee cake that's not too sweet. Moist, with a crumbly topping. A delicious, organic breakfast suggestion, from my family to yours.


    • 1 cup coconut flour
    • 1/2 teaspoon Celtic sea salt
    • 1 teaspoon ground cinnamon
    • 8 large eggs (organic and pastured preferred)
    • 1 teaspoon baking soda
    • 1/2 cup plain whole yogurt (use strained plain, coconut milk yogurt for Paleo)
    • 5 tablespoons unsalted butter or coconut oil , melted
    • 1/2 cup honey (I used clover)
    • 1 tablespoon vanilla extract
  • 1 1/2 cups nuts (almonds, pecans, cashews, etc.)
  • 2 teaspoons cinnamon
  • 4 tablespoons honey (I used clover)
  • 4 tablespoons unsalted butter or coconut oil, cold, cut into tablespoons


  1. Preheat oven to 325ºF and adjust rack to middle position. Place all the batter ingredients in a food processor or blender and blend until smooth. Pour batter into a buttered 8 x 8 – inch baking dish. Wipe out food processor bowl with a paper towel or cloth. Place nuts, cinnamon, honey and butter in the bowl of a food processor. Pulse until nuts are coarsely chopped and ingredients bind together. Drop spoonfuls of topping over batter and then using a butter knife, swirl the topping into the top layer of the batter. Bake for 40-45 minutes until golden brown. Let cool for 20 minutes. Cut and serve. Coffee cake is best served the day it is prepared.
  • 1 1/2 cups nuts (almonds, pecans, cashews, etc.)
  • 2 teaspoons cinnamon
  • 4 tablespoons honey (I used clover)
  • 4 tablespoons unsalted butter or coconut oil, cold, cut into tablespoons
Credit to:

Egg White Frittata with Lox and Arugula

  • Egg White Frittata with Lox and Arugula

    Mother’s Day brunch idea



Put an oven rack in the centre  of the oven. Preheat the oven to 350 degrees F.

In a medium bowl, whisk the egg whites until fluffy, about 30 seconds. Add the cream, lox, lemon zest, salt, and pepper.

In a 10-inch, ovenproof, nonstick skillet, heat the oil over medium heat. Add the arugula and garlic. Cook, stirring frequently, until the arugula has wilted, about 1 minute. Pour the egg mixture into the pan and stir to combine the ingredients. Cook, without stirring for 4 minutes. Transfer the skillet to the oven and bake until set, about 10 to 12 minutes.

Slide the frittata onto a platter. Using a serrated knife, cut the frittata into wedges and serve warm or at room temperature.

Recipe courtesy of Giada De Laurentiis

Walnut Stuffed Salmon


  • 2 tsp (10 mL) olive o
  • 1/4 cup (60 mL) minced onion
  • 1 clove garlic, minced
  • 4 cups (1 L) chopped spinach
  • 1/2 tsp (2 mL) each salt and pepper
  • 1 cup (250 mL) cooked brown rice
  • 2 tsp (10 mL) lemon zest
  • 1/4 cup (60 mL) shredded old cheddar cheese
  • 1/2 cup (125 mL) chopped walnuts
  • 1 lb (500 g) salmon fillet, skinned and pin bones removed
  • Directions:

    • In large non-stick skillet, heat oil over medium heat. Add onions; cook until tender but not browned, about five minutes. Stir in garlic, spinach, salt and pepper and cook just until spinach starts to wilt, about three minutes. Remove from heat.
    • Add cooked rice to spinach and stir in lemon zest until well combined.
    • Spread spinach mixture evenly over salmon and sprinkle with cheese and walnuts. Roll up gently using toothpicks or butcher’s twine to secure.
    • Place walnut stuffed salmon on a parchment-lined rimmed baking sheet and bake in a 375ºF (190ºC) oven until fish is cooked through, about 15-20 minutes.
    • Transfer to cutting board and let rest 10 minutes before slicing. Serve with steamed seasonal vegetables or a green salad.

    Nutritional Information Per Serving:

    • 378 calories
    • 24 g protein
    • 24 g total fat
    • 5 g saturated fat
    • 11 g polyunsaturated fat
    • 7 g monounsaturated fat
    • 57 mg cholesterol
    • 17 g carbohydrate
    • 4 g fibre
    • 419 mg sodium


Garden Vegetable Soup

 Garden Vegetable Soup


  • Directions

    Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.

    Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.


Chicken Enchilada-Stuffed Spaghetti Squash

IngredientsChicken Enchilada-Stuffed Spaghetti Squash

Minions Easter Eggs

Minions Easter EggsMinions Easter Eggs
Take your egg-decorating game to the next level with these adorably devious minions from
@hannah_rex. They’re simpler to make than they look – all you need are blue and yellow dye, a sharpie, and a steady hand. Dunk the whole egg in yellow dye until it’s completely colored, let it dry, and then hold the bottom half of the egg in blue dye for one to two minutes. Googly eyes available at your local craft store make these cheerful characters come to life, but they can also be drawn on. For those who prefer something a bit more conniving, a purple minion will get kids giggling.
Photo by Hannah Rex.

Peanut Butter Protein Cookies


Peanut Butter Protein Cookies – 1/2 cup peanut butter, 1/4 cup protein powder, 1 tsp vanilla, 1/2 tsp… Full recipe: @choccoveredkt



  • 1/2 cup peanut butter OR allergy-friendly alternative
  • 1/4 cup protein powder of choice
  • 3/4 tsp baking soda (even if not baking)
  • 1/4 cup sucanat or brown sugar
  • 2 tbsp applesauce
  • 1/16 tsp salt


Gently heat your nut butter until easily stir-able. Stir all ingredients together very well, making sure the baking soda is well-incorporated. Transfer dough to a gallon-sized bag and roll out from inside the bag. Cut open the bag, and cut shapes. I recommend using small cookie cutters so the cookies don’t break apart. To firm them up, you can freeze them until ready to serve OR you can bake them for 6-7 minutes in a preheated 350 F oven on the center rack.

Option 2 – Peanut Butter Cookie Dough Cutout Cookies: If you want cookies without any granulated sweetener at all, try the following instead: 1/4 cup peanut butter or allergy-friendly alternative, 1/4 cup plus 3 tbsp raisins, 1/4 tsp salt, 2 tbsp roasted unsalted peanuts, and 1/8 tsp pure vanilla extract. Combine all in a food processor until very smooth, then transfer to a gallon-sized bag and roll out from inside the bag. Cut open the bag and cut shapes with cookie cutters. Cookies can be stored at room temperature a week, or you can refrigerate or freeze for a few weeks.