Overnight Pumpernickel French Toast Bake

This hearty breakfast is perfect for a busy weekday morning or a relaxing weekend. Either way you can prep it the night before and just pop it in the oven when you wake up. L


6-8 cups of diced pumpernickel bread

2 cups coconut milk

3 cups cartoned egg whites

2 Tbsp. Maple syrup

1 Tbsp. Vanilla extract

1 Tbsp Cinnamon


1. Place bread cubes into a large glass Pyrex.

2. Beat together coconut milk, egg whites, vanilla, maple syrup, and cinnamon. Then pour it over the bread pieces.

3. Cover pan with foil and place in the fridge for 4-24 hours.

4. When ready, bake at 350 F for about 45 minutes or until all the liquid has cooked through.

Serve with your favourite yogurt and fruit and a sprinkle of hemp hearts or blend with a smoothie such as the one pictured here which has coconut milk, frozen blueberries, spinach, banana, and hemp hearts  💜


Until next time…stay healthy!



Finding Balance Between “the Cookies and the Carrots” of the Holiday Season

I am often asked how I handle holiday treats with my children so I decided a post was in order. The reality is that my main goal to create a healthy relationship for my children with food. So the choices I make surrounding food always go back to that. Here are a few things we consider when it comes to this topic.

  1. We want our boys to remember that their bodies still need the same base of nourishment that they need in all other seasons of the year. Treats are special and cannot cover the nourishment their bodies need. They are not to be consumed all day everyday. We talk about the fact that a treat is something “extra” we choose to enjoy. We encourage them to savour and enjoy treats rather than rushing through them. We also remind our chidren that they may not feel well if they have a lot of treats as they are not the main fuel for our bodies.  I often use the phrase “having more of that may cause your head, tummy, or teeth to not feel well”.
  2. Our boys are not given a treat or restricted from a treat based on if they are “good” or finish the food on their plate. The treat food is planned from the start as long as they feel like it. They are also given full option to save it for later if they are too full at the time it is served. It is not a “now or never” but rather a “when you wish to enjoy this”.
  3. We use “Division of Responsibility” to determine when and how much of a treat will be offered. The boys can decide if they will eat it and how much they will eat of it. If we are at a social gathering we chat about all the treat options and we let them know that they are welcome to choose one favourite OR share a few favorites with each other.
  4. We love to make and offer healthy, fun treats. Red and green fruit and veggie platters, berry cakes, green (spinach) waffles with red berries and yogurt, and snow men made out of pancakes and yogurt can be really fun and exciting for young children and yet still offer great nourishment. Involving them in the preparation takes it to a whole new level of excitement.
  5. Creating a fun food craft is another way that our children enjoy Christmas treats. They love to bake and decorate gingerbread men and cookies and although they have been known to take a few bites here and there, they tend to enjoy the decorating more than the eating. The reality is that creating joy from experiences rather than food sets them up much better in the long run.

These are just a few thoughts on the topic that I have. I hope it is helpful. Thank you for reading.


Feel free to share your thoughts below. I would love to hear your ideas on this topic.

Until next time…stay healthy!

Mother’s Day Pancakes

I absolutely love pink…it just makes me smile. And my kids love pancakes. So for Mother’s Day brunch I decided to create a pink pancake recipe that everyone would enjoy. The best part…they helped me make it and kids in the kitchen is the best Mother’s Day gift I could ask for. Here is the recipe in case you want to try it too.


1 and ÂĽ cup milk (any milk is fine…buttermilk, cow’s milk, coconut milk, almond milk….etc.)

1 cup frozen strawberries or raspberries

2 eggs (or 4 egg whites)

1/4 cup grapeseed or canola oil

ÂĽ cup Manitoba Harvest hemp hearts

ÂĽ cup chia seeds

Âľ cup unbleached white flour

1 and ÂĽ cup whole wheat flour

2 Tbsp. baking powder


  • 1) In a mixer of your choice (Vitamix, Blentec, Ninja, etc.) blend together 1.25 cups milk of your choice (I like to use coconut milk), 1 cup frozen berries, ÂĽ cup hemp hearts, ÂĽ cup oil, and 2 eggs (or 4 egg whites). Set this aside
  • 2) In a separate bowl mix dry ingredients (flours, baking powder, and chia seeds) together.
  • 3) Pour wet ingredients into dry and mix together…but don’t overmix.
  • 4) Cook pancakes on a frying pan of your choice. I prefer an electric one as I find they are less likely to stick or burn.
  • 5) Serve with your choice of yogurt and fruit for a delicious and nutritious meal for mom!

Until next time….stay healthy!

Mango Curry Chicken Pizza

I grew up eating traditional pizza, but for years now I have not enjoyed it. Don’t get me wrong, I like pizza…but I like it dressed up in new ways. I love BBQ chicken pizza with roasted broccoli and red onion. I love Mediterranean pizza topped with grapeseed oil, garlic cloves, arugula or spinach, sundried tomatoes, and black olives. And one of my all time favourites is this Mango Curry Chicken Pizza packed with flavor and nutrition your whole family will love!


1 Whole wheat pizza crust

1-2 chicken breasts (cubed or sliced)

1 cup Pizza sauce or Tomato sauce

3-4Tbsp. Tandoori curry paste (or 3-4 Tbsp. avocado oil mixed with 2-3 Tbsp. of red curry powder…I like the one from Chicago Spice House)

1 Tbsp. Honey or Agave

1-2 tsp. Pureed garlic

1 Red pepper (sliced)

1 Mango (sliced)

½-3/4 cup old cheddar cheese (shredded) OR Daiya dairy free cheese


  1. Preheat oven to 400 degrees F
  2. Mix together tomato sauce and tandoori curry paste (or oil and curry mixture).  Spread this over pizza.
  3. In a non-stick fry pan, cook chicken breasts in water until no longer pink inside.
  4. Drain excess water, and then add the garlic, remaining curry paste and honey or agave.  Mix together and cook until warmed through.
  5. Spread over pizza, cover with diced red peppers and pieces of  mango.  Sprinkle with cheddar cheese (preferably low fat) or Daiya dairy free cheese.
  6. Heat in oven until cheese is melted and toppings are heated through. I find 15-20 minutes works well.

I like to serve this with a fresh arugula salad topped with diced green apple, halves red grapes, almonds, and a honey mustard dressing but you could pair it with any salad or just cut up fresh veggies.

Until next time….stay healthy!

Promega Banana Muffins

Looking for a breakfast or snack food packed with quality protein and omega 3 fatty acids? Look no further! These muffins are packed with nutrition and flavour AND have no added sugar!!! You can also “dress them up” as I have in the picture above. This mini version of the muffin is topped with Yoso Chocolate Coconut Milk Yogurt and a raspberry. You could also use Greek yogurt and/or any other fruit you and your little ones enjoy!


1 cup oats (ideally steel cut quick cooking oats)

1 cup whole wheat flour

1 cup unbleached white flour

ÂĽ cup Manitoba Harvest hemp hearts or Baby Brain Organics

ÂĽ cup chia seeds

½ Tbsp. baking powder

½ Tbsp. ground cinnamon

1 cup bananas (about 3 large bananas)

1/3 cup unsweetened applesauce (or alternate fruit puree)

1/3 cup canola oil

1/3 cup Greek yogurt

2 eggs

½ Tbsp. vanilla


  1. Mix dry ingredients together and set aside.
  2. Mash bananas and beat eggs then add these together along with applesauce, oil, yogurt, and vanilla.
  3. Add the dry and wet mixture together and stir until moistened, but do not over-stir.
  4. Spoon into muffin pan and bake at 375 degrees F for 14-17 minutes for mini muffins and 22-28 minutes for “regular” size muffins.

Makes 18 regular size muffins or 36 mini muffins.

Feel free to add dried fruit or nuts for added nutrition and flavor too!

Until next time…stay healthy!


My husband and I celebrated our one year anniversary with a road trip to the East Coast of Canada. Up until that point, I had never tasted a mussel. I always thought that the texture would be odd and was fearful of how I would react if I couldn’t chew and swallow without making a scene! Can anyone relate? I have heard from others that they have the same concern. But this one afternoon, while in Mahone Bay, Nova Scotia we came across a restaurant that served only mussels. We decided it was now or never and we never looked back. The mussels were out of this world amazing!!! I couldn’t believe that I had gone so many years without experiencing this food that was rich in protein and omega 3 fatty acids and quite easy to prepare.

Once home from our trip I decided to make our own version. I was shocked at how inexpensive they were and how fast they are to make. Over the following 9 years I have created many broths that I like to cook mussels in but I will keep this to a reasonable length and share two with you now…one of which we enjoyed tonight.

First of all you need the largest pot you have as it is a lot of liquid, and then the mussels take up space as well. In terms of amount of mussels to purchase, it depends on everyone’s appetite, but I tend to plan on about 1-1.5 pounds per person served with a generous salad.

Broth 1

4 cups of water

5 cups of tomato or Clamato juice (or tomato sauce works too)

1 large can of No Salt Added diced tomatoes

1 red onion, diced

1 cup of frozen peas

1 Tbsp. minced garlic

1 Tbsp. avocado or canola oil

1 Tbsp. lime or lemon juice

Broth 2

4 cups water

3 cups white wine

1/4 cup avocado or canola oil

2 Tbsp. minced garlic and/or dill

1 red onion, diced

1 red pepper, diced

1 cup mushrooms, sliced


Bring either of these mixtures to a boil, add rinsed mussels and continue to boil for about 3 minutes or until you see that most mussels are open. At this point you can serve them or you can scoop them with a little bit of broth into a baking pan and sprinkle with feta or parmesan cheese and pop them under the broiler for 2-3 minutes or in the oven at 400 degrees for 5-7 minutes.

fullsizerender-12In this photo, the mussels are just starting to open. It happens really quickly and is fascinating to watch. If any mussels do not open, this means that they were not meant to be consumed, so just leave them in the bowl.  The rest will open like the picture below and are ready to enjoy!

You can easily use other herbs and spices and sauces to get any flavor that you enjoy. Bottom line is that you need a liquid base to bring to a boil and there is not limit from there.

Hope that you enjoy these and would love to hear any new combinations you come up with in the comment section!

Until next time, stay healthy…





Chicken Feta Bruschetta Bake

This is one of our family’s favorite chicken recipes. It Is great for all year around, but especially Valentine’s Day and Christmastime! And I recommend making extra as it is great as leftovers!

Ingredients (serves 4-6 people)

4-6 Skinless, boneless chicken breasts

2-3 cups of Bruschetta

1 cup crumbled Feta cheese


  1. Chop chicken breasts into bite size pieces and place into baking dish.
  2. Pour bruchetta mixture over the chicken pieces ensuring that you cover the chicken well.
  3. Cover the chicken with foil and bake in the oven at 375 for 25-30 minutes. At that time, remove the foil and add crumbled feta on top. Then put the dish back into the oven (uncovered) for another 10-15 minutes.

NOTE: Ensure that the chicken is cooked through before removing from the oven to eat. All ovens are different and timing may vary. If you are using larger pieces of chicken, your cooking time may be longer.

Serving suggestions

  1. Serve with steamed vegetable and starch (quinoa, couscous, whole grain pasta, roasted potatoes, rice, etc.)
  2. Serve with lots of roasted veggies.
  3. Serve on a salad with Naan bread or pita on the side.
  4. Serve hot or cold on top of warmed flat bread or small pizza crusts and add extra feta if you like. Serve this with cut up veggies or a salad.




Healthy Valentine’s Options

Are you hoping to enjoy a few valentine’s themed treats this weekend, but do not want to overload on sugar? I am with you!!! Here are a few things that I will be adding to our family’s plates over the weekend to celebrate without sacrificing on our health.

  1. Strawberries – Fresh strawberries, whole or sliced, make an amazing red pop on any plate. Add them to cereal, oatmeal, pancakes, waffles, yogurt, quinoa, spinach salad, mixed with other fruit, or just on their own. Strawberries are packed with vitamin C which is a great antioxidant. Antioxidants help to slow down the course of aging, and help prevent heart disease and cancer.
  2. Raspberries – Fresh or frozen, raspberries have a rich red colour. Fresh, they add a warm feel to a plate of food and when added from frozen into oatmeal or yogurt, they make a fun swirl as they melt. They are also a wonderful addition to a smoothie to make it a rich red colour.
  3. Pomegranate Seeds – These super foods add a delicious crunch to salads, cereal, and yogurt. They are jam-packed with vitamins, minerals, and antioxidants and they look amazing!
  4. Tomatoes – I like to add baby tomatoes to salads or slices of tomato to a supper plate to add to the festive feel. They are also a fun red addition to eggs or egg whites. Tomatoes, like strawberries, are full of vitamin C, and they also are en excellent source of lycopene. Lycopene is a caretenoid that specifically helps to reduce cancer risk. For the best source of lycopene, try to cook your tomatoes slightly or consume them with a source of fat such as avocado or olive oil.
  5. Watermelon – This sweet fruit is consumed more in the summer, but is a great valentines choice. You can cut out heart shapes and serve it to kids or adults for a nutritious snack or desert. Pair it with other red fruits or vanilla Greek yogurt to dip it in. It is sure to be a hit. And life tomatoes, watermelon is a great source of lycopene.
  6. Red Peppers – Again, these can be served fresh on salad or main supper place or cooked stove top in a stir fry or with onions in the oven. They can also be used for stuffed peppers. Try to use healthy stuffing options such as ground chicken, quinoa, and lots of diced veggies. No matter how they are prepared, they offer an awesome red “pop” to a meal, along with lots of vitamins, minerals, and phytochemicals.
  7. Salmon – Salmon has a lovely pink hue to it, which makes it a common choice for a romantic valentines supper. Serve this on top of quinoa and add roasted beets (described below), steamed cauliflower, and fresh cut tomatoes and red peppers to the plate and you have a heart healthy, nutrition packed, festive plate that everyone will enjoy. (This is my main course meal for a valentines dinner we are hosting with friends this weekend.)
  8. Heart Shaped Pancakes– This one is a must! You can shape them on your own use a cookie cutter for the shape 🙂 Then add lots of red fruit on top!IMG_4330
  9. Beets – Roasted beets are super easy and SO packed with nutrition. They are also a common hit with kids as they are nice and sweet. I like to peel, dice and roast mine with mushrooms, red onions, peppers, parsnips and/or leeks. I drizzle grapeseed oil on top and bake at 375 for about 35 minutes. They come out melt-in-your-mouth. IMG_8208
  10. Lasagna or Manicotti – This is a great choice for a family valentines supper. Kids tend to love lasanga and it is red…so these factors make it a hit for “love day” at home. You can make your lasagna even healthier by using ground chicken and black beans in place of meat, whole grain or rice noodles, low fat cottage cheese, and lots of veggies in the sauce.

I hope this leaves you craving healthy foods for Valentine’s weekend. Wishing you all a weekend full of love, cuddles, and laughs with those you adore most.

Until next time….stay healthy!