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Author: Peggy

  • Baked Zucchini Chickpea Fritters

    Baked Zucchini Chickpea Fritters

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    Baked Zucchini Chickpea Fritters

    Zucchini is one of those vegetables that shows up in abundance in the summer and it’s a wonderful way to add lightness, fibre, and hydration to your meals. These baked zucchini chickpea fritters are a nourishing option when you want something satisfying but not heavy. They’re plant-based, naturally gluten-free, and baked instead of fried, so you get all the flavour with a lighter touch. I like them as a quick lunch with a dollop of salsa, on top of a salad for extra protein, or tucked into a wrap when I need something portable. They also keep well, making them a simple meal-prep option you can enjoy throughout the week.
    Servings 10 fritters

    Ingredients

    • 2 medium zucchinis grated (about 2 cups)
    • 1/2 tsp sea salt to draw out water from zucchini
    • 1 1/2 cups chickpeas 15 oz can
    • 1/4 cup oat flour or chickpea flour
    • 2 tbsps ground flax seed
    • 3 tbsps water
    • 1 tbsp lemon juice
    • 3 garlic cloves minced
    • 1/4 cup red onion chopped (or green onion)
    • 1/4 cup parsley or fresh dill
    • 1 tsp cumin
    • 1 tsp smoked paprika
    • 2 tbsps nutritional yeast optional

    Instructions

    • Prep the zucchini: Grate zucchini and sprinkle with 1/2 tsp salt. Let sit in a bowl for 10–15 minutes. Then, using a clean kitchen towel or cheesecloth, squeeze out as much moisture as possible.
    • Make the flax egg: In a small bowl, mix ground flaxseed with 3 tbsp water. Let sit for 5–10 minutes until it gels.
    • Mash chickpeas: In a large mixing bowl, mash the chickpeas with a fork or potato masher, leaving a few chunks for texture.
    • Mix everything: Add the squeezed zucchini, flax egg, oat flour, lemon juice, garlic, onion, parsley, cumin, paprika, and optional nutritional yeast to the mashed chickpeas. Stir until well combined. Season with salt and pepper to taste.
    • Let the mixture rest: Cover the bowl and let the mixture sit for 10–15 minutes. This allows the flour and flax to absorb moisture and makes the mixture easier to shape.
    • Form patties: With damp hands, shape the mixture into small patties (about 10-12). If the mixture still feels too wet, add a bit more flour, 1 tablespoon at a time.
    • Bake: Place the patties on a parchment-lined baking sheet. Bake at 400°F for 20 minutes, then flip and bake for another 15–20 minutes until golden brown and firm.
    • Cool and serve: Let the fritters cool slightly before serving. They firm up even more as they cool.

    Notes

    Squeezing zucchini is key: The more water you press out, the firmer your fritters will be.
    Rest the batter: Don’t skip the 10–15 minute rest before shaping. It helps everything bind.
    Serving ideas: Topped with salsa or a lemon-tahini sauce, in a wrap with greens, on a salad for added protein, as a burger patty substitute.
    Storage: Store leftovers in an airtight container in the fridge for up to 4 days.
    Reheating: Warm fritters in a 375°F oven for 8–10 minutes, or in a skillet over medium heat until heated through and crisp. They can also be frozen (up to 2 months) and reheated straight from frozen.
  • Book Review: Super Gut: Reprogram Your Microbiome to Restore Health, Lose Weight, and Turn Back the Clock by William Davis

    Book Review: Super Gut: Reprogram Your Microbiome to Restore Health, Lose Weight, and Turn Back the Clock by William Davis

    This is a book I often recommend, and I regularly hear back that it’s made a real difference. If the author’s name sounds familiar, you might recall Wheat Belly, his bestselling book from over a decade ago.

    Super Gut is an engaging, easy read that manages to entertain while explaining complex science. It’s divided into four parts with cheeky titles: Bowel Blues, Frankenbelly & Friends, Gut Reaction, and Build Your Own Super Gut: A Four-Week Program. Davis draws strong connections between gut health and a range of modern ailments, then outlines practical protocols for healing the gut.

    In Part 2, Davis explains how modern inventions like antibiotics, pesticides, herbicides, and processed diets have contributed to what he calls the “Frankenbelly”, a microbiome so disrupted it’s nearly unrecognizable as human. He discusses the importance of mucus in gut health, the role of prebiotic fibers in feeding beneficial bacteria, and how changes in the gut environment can lead to bacterial and fungal overgrowth.

    Part 3 dives into SIBO (Small Intestinal Bacterial Overgrowth) and SIFO (Small Intestinal Fungal Overgrowth). Davis explains how these imbalances occur, the symptoms they produce (like food intolerances, skin rashes, and sugar cravings), and their connection to conditions such as obesity, IBS, Parkinson’s, and depression. While the information can be sobering, he offers hope by emphasizing that healing is possible and well worth the effort.

    Finally, Part 4 outlines a four-week gut-healing protocol, including recipes for homemade probiotic-rich yogurt and other microbiome-friendly foods. Davis’ protocol requires readers to eliminate factors that can disrupt the microbiome. This list includes avoiding sugar, synthetic sweeteners, and emulsifiers, to name a few.

    Although I don’t agree with all of his nutritional recommendations, if you’re curious about the gut microbiome and want actionable steps to improve your health, Super Gut is a fascinating and worthwhile read.

  • When Food Fights Back: Protecting Your Gut This Summer – July 2025 News

    When Food Fights Back: Protecting Your Gut This Summer – July 2025 News


    Summer brings sunshine, fresh produce, and outdoor meals but it also comes with a higher risk of food poisoning. In this month’s newsletter, I’m diving into how food borne illness can affect your gut far beyond a day or two of discomfort, including its surprising link to long-term digestive issues like SIBO and IBS.
    Plus, I’m sharing a gut-friendly plant-based recipe and announcing my new cooking classes being offered through Panorama Recreation.


  • Book Review:  Listen by Kathryn Mannix

    Book Review:  Listen by Kathryn Mannix

    “Right now, there is quite likely to be a conversation you are trying to avoid. It is probably one that is important to you, but it has a quality of discomfort to it.”

    This month, I took a break from my usual nutrition-focused reading and finally sat down with Listen: How to Find the Words for Tender Conversations by Kathryn Mannix. It’s been sitting in my to-read pile since it was published in 2021. (You may know Mannix from her bestselling book With the End in Mind.)

    As I’ve mentioned before, lifestyle medicine is built on six foundational pillars: a whole-food, plant-predominant eating pattern, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connections. These pillars are deeply interconnected and form the basis for preventing, treating, and managing chronic diseases. Mannix’s Listen is a powerful resource for strengthening the pillar of positive social connection.

    What a resource this book is! In the first part, Mannix breaks down the basic skills required to open up meaningful dialogue, especially what she calls “tender conversations.” The later chapters show how to apply these skills in particularly difficult or emotionally charged situations. While the book ends with a helpful “style guide” of useful phrases, the bulk of its power lies in storytelling. Mannix emphasizes that for a conversation to feel genuine, it must come from our own words. The stories she shares are incredibly moving, so many of them resonated with me on a deeply personal level. 

    The chapter that stood out the most for me was titled Where Are the Listening Spaces? In it, Mannix discusses social prescribing, a practice in which healthcare providers refer patients to non-medical, community-based support systems to improve overall well-being. She writes:

    “Social prescribing recognizes that we are social beings and that connection is good for us, boosts our mood, and keeps us healthy.“

    She also introduces the concept of Compassionate Space—places where people can connect, share stories, listen, and co-create meaning together. 

    This book has me thinking about how I can integrate the skills of tender conversation into my own life, both personally and professionally. Mannix leaves us with a guiding message, one that has stayed with me:

    “Compassion shared transforms lives, and listening is a good place to start.”



  • Soothing Chickpea & Ginger Soup

    Soothing Chickpea & Ginger Soup

    This gut-friendly chickpea and ginger soup is one of those recipes you’ll come back to again and again. It’s easy on the digestive system, rich in fibre and plant-based protein, and comes together in under 30 minutes, perfect for busy days or when your gut needs a little extra care. Whether you enjoy it as-is, add some rice or noodles to make it heartier, or spice it up with a touch of curry powder, this simple soup adapts to your day.

  • What If Anorexia Isn’t Just in the Mind? Exploring the Gut’s Role

    What If Anorexia Isn’t Just in the Mind? Exploring the Gut’s Role


    We’ve long been told that anorexia nervosa is about wanting to be thin, that it’s rooted in body image, perfectionism, or a need for control. But what if that’s only part of the story?

    A recent article from CBC News caught my eye: “Anorexia is normally treated with therapy. Now a Canadian team is trying the gut.” It suggests that anorexia might not be just a mental health condition, but something much deeper: a brain-based and metabolic disorder, influenced by biology as much as beliefs.

    Anorexia is a life-threatening eating disorder that causes people to obsess over food and weight. It’s classified as a mental illness and is usually treated with talk therapy. But therapy is only effective for about half of those affected, mostly girls and women. Now, Canadian researchers are testing a new approach that taps into the growing understanding of the gut-brain connection. They’re exploring the use of fecal transplants to change the bacteria in the gut.

    The McMaster University team has received Health Canada approval to run a randomized clinical trial with 20 girls aged 12 to 17 who have been diagnosed with anorexia. Participants will either receive oral “microbiome” capsules, alongside standard treatment to stabilize nutrition and reduce the harmful effects of starvation, or receive family-based treatment alone. Researchers will follow participants for eight weeks during the capsule phase and for four weeks afterward.

    The thinking behind this approach? In people with anorexia, disordered eating patterns may disrupt the way gut microbes influence key functions in the brain and body.

    We know the gut is deeply connected to the brain. They “talk” to each other constantly through the gut-brain axis, a communication superhighway involving nerves, hormones, and immune messengers. When this system is out of balance, it can affect everything from mood and appetite to how the body uses energy.

    People don’t develop anorexia because of moral weakness. Research shows there is a real, physical, and heritable susceptibility. Anorexia appears to be triggered by a combination of nature (genetics) and nurture (life events) not simply by a desire to be thin.

    The CBC article reminds us just how complex eating disorders really are. It’s not as simple as “just eat more” or “just love your body.” For some, the drive to avoid food may be influenced by something as deep as brain chemistry or metabolic wiring. That doesn’t make healing impossible but it does mean we need more tools and a deeper understanding.


  • Granola Bars

    Granola Bars

    Granola Bars
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    Granola Bars

    Makes 16 servings

    Ingredients

    • 1 cup pitted dates
    • 1 1/2 cups oats
    • 1/2 cup almond flour
    • 1/2 cup unsweetened shredded coconut
    • 1/4 cup ground flax seed
    • 1/4 cup pumpkin seeds raw
    • 1/4 cup sunflower seeds raw
    • 1/4 cup hemp seeds
    • 1/4 cup blackstrap molasses
    • 1/4 cup almond butter
    • 1/4 cup unsweetened applesauce
    • 2 tsps cinnamon
    • 2 tsps vanilla

    Instructions

    • Preheat your oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper.
    • In a food processor, add the pitted dates and process until they are chopped into smaller pieces.
    • Add the oats, almond flour, shredded coconut, ground flax seed, pumpkin seeds, sunflower seeds, hemp seeds, cinnamon, and vanilla extract. Pulse until the mixture is roughly combined.
    • Add the blackstrap molasses, almond butter, and applesauce. Process until the dough is fully combined and begins to form a ball. Scrape down the sides as needed.
    • Transfer the dough to the prepared pan. Using wet hands, press it evenly into the pan.
    • Bake for 20–25 minutes, or until the edges are just turning golden brown.
    • Allow to cool completely in the pan before cutting into bars.

    Notes

    Customize with Extras: Before transferring the dough to the pan, stir in up to ½ cup of add-ins. Chocolate chips are a favorite, but dried fruit like goji berries, raisins, or cranberries, or cacao nibs for a less sweet option, work beautifully too.
    Easier Cutting: Let the bars cool completely before slicing to help them hold their shape. A sharp knife or bench scraper works well for clean cuts.
    Storage Suggestions: Once cut, wrap each bar individually in parchment or reusable wraps. Store them in an airtight container in the fridge for up to 1 week, or freeze for up to 2 months. They’re perfect for a quick grab-and-go snack!
  • Eat Local, Feed Your Gut – June 2025 News

    Eat Local, Feed Your Gut – June 2025 News

    June’s newsletter is all about eating locally and why that’s good for your gut. There’s also an amazing quinoa Greek salad recipe that’s great for potlucks and picnics. Enjoy!

  • Quinoa Greek Salad

    Quinoa Greek Salad

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    Quinoa Greek Salad

    This bright and hearty Quinoa Greek Salad is a whole-food, plant-based twist on the Mediterranean classic. With crisp veggies, briny olives, and a creamy lemon-herb dressing, it’s a refreshing, satisfying dish that’s as nourishing as it is delicious.
    Servings 4

    Ingredients

    • 3 tbsp lemon juice freshly squeezed
    • 1 tbsp red wine vinegar
    • ½ tsp dried oregano
    • 1 clove garlic finely chopped
    • ¼ tsp freshly ground black pepper
    • ¼ cup silken tofu
    • 2 cups quinoa cooked
    • 1 cup grape tomatoes halved
    • ½ large bell pepper chopped into cubes
    • ½ cup pitted kalamata olives
    • 1 cup leafy greens romaine, kale, arugula, spinach, chard, bok choy, etc., finely chopped
    • 1 small red onion halved and thinly sliced
    • ½ English cucumber cut into small cubes
    • Feta cheese optional

    Instructions

    • Whisk together the lemon juice, vinegar, oregano, garlic and pepper in a small bowl. Slowly whisk in the silken tofu until well combined and smooth. (Or put all ingredients into a small food processor and process until combined.)
    • Gently toss the cooked quinoa, tomatoes, peppers, olives, greens, red onion and cucumber in a large bowl. Drizzle with the dressing and gently toss once again.
    • Cover and refrigerate for at least an hour.
    • Just before serving, top with a handful of feta if desired.

    Notes

    This salad travels well and tastes even better after the flavours meld—perfect for picnics, potlucks, and make-ahead meals.
    Want to keep it fully WFPB? Skip the dairy and try this easy Tofu Feta—it’s tangy, crumbly, and simple to make at home.
    Make extra quinoa earlier in the week so you can throw this salad together in minutes.
  • How Much Does Your Gut Health Impact Your Overall Health? A Lot, Doctors Say

    How Much Does Your Gut Health Impact Your Overall Health? A Lot, Doctors Say

    I always get so excited when I see articles about gut health in the mainstream media. One recent piece highlighted the use of fecal transplants (FT) in healing Clostridium difficile (C. difficile) infections.

    I know, I know—fecal transplants sound gross, but they’ve been shown to be more effective than antibiotics, with success rates over 85% compared to just 50%. C. difficile is known to wipe out healthy microbiomes, and FT can help repopulate them.

    The old saying “you are what you eat” is so true. Did you know your poop is like a fingerprint? Even if you and I ate the exact same foods, our bodies would process them differently. Our digestion is highly individualized, which means everyone’s “poo print” is unique—a reflection of their own gut blueprint.

    When people eat a high-fibre diet rich in vegetables and whole grains, more fibre reaches the colon, where microbes ferment it and release beneficial short-chain fatty acids, like butyrate. Butyrate helps signal the immune system, guiding it on what to do and when.

    So next time you’re reaching for a snack and want a little immune boost, grab a handful of veggie sticks!