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Author: wpadmin

  • Book Review: Mouthwatering Sauerkraut: Master an Ancient Art of Preservation and Grow Your Own Probiotics

    Book Review: Mouthwatering Sauerkraut: Master an Ancient Art of Preservation and Grow Your Own Probiotics

    I have to admit that sauerkraut is one of those foods that can be an acquired taste. As a child, I remember the smell completely turning me off. I didn’t become a sauerkraut lover until I was struggling with gut issues and researching different things I could try. Sauerkraut kept coming up again and again but I still didn’t try it right away.

    It wasn’t until a house guest left a jar in my fridge that I finally gave it a try. From then on, I was hooked. I started buying sauerkraut regularly, but it can be surprisingly expensive. When I realized that the most basic version contains nothing more than cabbage and salt, I decided to try making my own.

    There was definitely a bit of a learning curve, and I often wished I had found Mouthwatering Sauerkraut: Master an Ancient Art of Preservation and Grow Your Own Probiotics sooner. This book is such a helpful resource and would have made my sauerkraut-learning journey much easier!

    I love that the author begins by explaining the science behind fermentation, the benefits of fermenting foods, and some of the helpful tools you can use to get the job done safely. She also explains the different types of salt and which ones work best for sauerkraut. The book is filled with helpful photographs along the way, which is especially useful for those of us who are visual learners.

    One of my favourite features is the handy two-page troubleshooting chart, which lists common problems, their possible causes, and prevention or solutions. I’ve occasionally ended up with slimy sauerkraut, and I now know that fermenting at warmer temperatures can be the culprit. The author also walks you through the entire process step by step in her Sauerkraut 101 section, making it much less intimidating for beginners.

    A large portion of the book is devoted to recipes, and there are several I’m especially interested in trying, including her Christmas Sauerkraut. I was also pleased to see several recipes featuring dill, since dill is an absolute favourite of mine when it comes to sauerkraut.

    In the latest edition of the book, 12 kimchi recipes have also been added. I was particularly happy to see a vegan version, as vegan kimchi can be surprisingly difficult to find.

    Overall, this is a fantastic resource for both learning the art of fermentation and getting creative with sauerkraut. Whether you’re completely new to fermenting or already have some experience, there’s plenty of useful information here. If you’re interested in getting started with fermentation, I highly recommend checking out this book!

  • Shopping for a Whole-Food, Plant-Based Diet

    Shopping for a Whole-Food, Plant-Based Diet

    One of the things I love about whole-food, plant-based eating is that it doesn’t have to be complicated. And sometimes, the simplest place to start is at the grocery store.

    I recently came across this great video from Tom Campbell, MD, presented by the T. Colin Campbell Center for Nutrition Studies, called Shopping for a Whole Food, Plant-Based Diet. If you’re interested in eating more whole, plant-based foods or you’re just looking for some practical grocery-shopping tips, I think it’s well worth watching.

    One of the key messages in the video is wonderfully simple: the produce section should be the main place you shop.

    Rather than spending most of your time navigating the endless aisles of packaged foods, Campbell encourages us to make fruits and vegetables the foundation of our grocery cart. From there, you can fill in with other whole plant foods such as beans, lentils, whole grains, nuts, seeds and other minimally processed ingredients.

    I also appreciate that this video isn’t about creating a long list of foods you can’t eat. Instead, it’s about learning how to navigate the grocery store in a way that makes healthy choices easier. Campbell offers practical tips for reading labels, choosing minimally processed foods and thinking about what you’re bringing into your home.

    And there’s something to be said for changing the way we shop. If the majority of what ends up in your cart comes from the produce section, you’re already well on your way.

    Whether you’re just getting started with plant-based eating or you’ve been doing it for years, this is a great reminder that healthy eating starts before you even get into the kitchen.

  • A Free Culinary Medicine Program Worth Checking Out

    A Free Culinary Medicine Program Worth Checking Out

    I’m always happy to come across a good resource that makes healthy eating feel a little more practical and this one is definitely worth sharing.

    The American College of Lifestyle Medicine (ACLM) offers a complimentary Culinary Medicine Program designed to help people build the skills and confidence to prepare healthy, delicious food at home.

    And it’s not just about recipes.

    The program includes nearly 15 hours of video content covering everything from basic kitchen knowledge and cooking skills to whole grains, mindful eating and safe food handling. There are also handouts and plenty of recipes to try.

    I especially like that the program focuses on moving toward a whole-food, plant-predominant way of eating while helping you learn how to find, prepare and actually enjoy nourishing food.

    Why culinary skills matter

    We can talk all day about eating more vegetables, whole grains, beans and other minimally processed foods. But knowing what to eat is only part of the equation. Knowing how to turn those foods into meals you actually want to eat is just as important.

    That’s where culinary medicine comes in, bringing nutrition and cooking together and helping bridge the gap between knowing what’s good for us and actually getting it onto our plates.

    As someone who teaches plant-based cooking classes, this is something I really believe in. Healthy eating doesn’t have to mean complicated recipes or hours in the kitchen. A few basic skills, some good ingredients and a little confidence can go a long way.

    And when those skills are available for free, even better!

    Explore the ACLM Culinary Medicine Program

    Whether you’re an experienced home cook or just getting started, I think you’ll find something useful and maybe even a little inspiration for your next meal.

  • Baked Vegan Peach Oatmeal

    Baked Vegan Peach Oatmeal

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    Baked Vegan Peach Oatmeal

    A delicious way to enjoy fresh summer peaches! This baked oatmeal combines juicy peaches with maple syrup, cinnamon and crunchy pecans for a cozy, satisfying breakfast (or dessert!) that feels a little special. It’s easy to put together and perfect for a weekend breakfast or brunch with company.
    Course Breakfast, Dessert, Snack
    Total Time 1 hour
    Servings 4

    Ingredients

    • 2 cup unsweetened plant-based milk
    • 3 tbsp maple syrup
    • 1 tsp vanilla extract
    • 2 tbsp ground chia seeds
    • 2 tbsp ground flaxseeds
    • 2 cup rolled oats
    • 2 tsp cinnamon
    • 1 tsp baking powder
    • pinch salt optional
    • 1/2 cup pecans roughly chopped
    • 2 cup fresh peaches divided, about 2 large
    • 1 tsp ginger optional, freshly grated

    Instructions

    • Preheat oven to 350°F. Line an 8-inch square baking pan with parchment paper or use a silicone baking pan.
    • In a large bowl, whisk together the plant-based milk, maple syrup, vanilla, ground chia seeds and ground flaxseeds. Let sit for about 5 minutes to allow the chia and flax to hydrate.
    • Add the oats, cinnamon, baking powder, salt, if using, and pecans. Stir until well combined.
    • Dice 1 cup of the peaches and gently fold them into the oat mixture.
    • Pour the mixture into the prepared baking dish and spread evenly. Slice the remaining 1 cup of peaches and arrange over the top.
    • Bake for 35–45 minutes, or until the oatmeal is set in the centre and lightly golden around the edges.
    • Allow to cool for 5–10 minutes before serving.

    Notes

    Choose ripe peaches
    The sweeter and juicier the peaches, the more flavourful the oatmeal will be.
    Peach prep 
    There’s no need to peel the peaches. The skins soften beautifully as they bake.
    Fruit swaps 
    Try substituting nectarines, plums or fresh berries for the peaches. You can also use a combination of peaches and berries for a delicious summer variation.
    Nut swap 
    Pecans can easily be replaced with walnuts, or you can leave the nuts out if preferred.
    Serving suggestion 
    Serve warm on its own, with a spoonful of unsweetened plant-based yogurt, or drizzled with almond butter thinned with a little plant-based milk.
    Make ahead 
    If making this for company, bake until just set but still slightly soft in the centre. Let cool, cover and refrigerate. Reheat uncovered at 350°F for 10–15 minutes, or until warmed through.
    Storage
    Refrigerate leftovers in a covered container for up to 4 days. Reheat individual portions in the microwave or oven.
    Freezer-friendly
    Once cooled, cut into individual portions and freeze in an airtight container for up to 3 months. Thaw overnight in the refrigerator and reheat before serving.
  • PB Zucchini Breakfast Cookies

    PB Zucchini Breakfast Cookies

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    PB Zucchini Breakfast Cookies

    These PB Zucchini Breakfast Cookies are a simple, wholesome way to start the day or enjoy as a grab-and-go snack. Made with oats, zucchini, peanut butter, flaxseed and dates, they’re naturally sweetened and packed with nourishing ingredients. Plus, they’re easy to customize with your favourite dried fruit or a few chocolate chips.
    Course Breakfast, Dessert, Snack
    Total Time 30 minutes
    Servings 12

    Ingredients

    • 1 cup oats
    • 1 cup grated zucchini unpeeled
    • 1/2 cup natural peanut butter
    • 1/4 cup ground flaxseed
    • 1/2 cup pitted dates chopped
    • 2 tsp cinnamon
    • 1/4 cup raw peanuts chopped
    • 1 tsp vanilla optional

    Instructions

    • Preheat oven to 375°F. Line a baking sheet with parchment paper or a silicone baking mat.
    • In a large bowl, combine all ingredients and mix until well combined.
    • Divide the mixture into 12 portions and roll each into a ball. Place on the prepared baking sheet at least 1 inch apart.
    • Using wet or damp hands, flatten each ball with your hand or the back of a fork until approximately ½ inch thick.
    • Bake for 13–15 minutes, or until the edges are golden and the cookies look firm.
    • Remove from the oven and transfer to a wire rack to cool.

    Notes

    Too wet or too dry?

    The moisture in zucchini can vary. If the mixture is too wet, add another tablespoon of ground flaxseed and let it sit for a few minutes to thicken. If it seems too dry, add 1–2 tablespoons of unsweetened applesauce or plant-based milk.
    Special treat

    Swap the chopped peanuts for chocolate chips.
    No dates?

    Try another dried fruit, such as raisins, dried cranberries, or chopped dried apricots.
    No zucchini?

    Try grated apple or mashed pear or banana. Keep in mind that the moisture level may vary, so you may need to adjust the amount of flaxseed.
    Storage

    Store in an airtight container in the refrigerator for up to 5 days. These cookies freeze well, too. Individually wrap them for a quick grab-and-go snack.
  • Why You Can Stop Stressing About Protein

    Why You Can Stop Stressing About Protein

    If there’s one nutrient that seems to have taken over the health conversation lately, it’s protein. How much do we need? Are we getting enough? Should we be adding protein to everything?

    I recently came across two excellent talks by Dr. Christopher Gardner of Stanford’s Prevention Research Center that I think are well worth watching. In “Why You Can Stop Stressing About Protein,” Dr. Gardner takes a thoughtful, evidence-based look at our growing protein obsession and explains why most of us don’t need to be worrying about it nearly as much as we’ve been led to believe. His webinar with the T. Colin Campbell Center for Nutrition Studies, “Protein’s Disproportionate Attention in Today’s Healthscape,” takes an even deeper dive into the myths and realities surrounding this much-hyped nutrient. Both are informative, engaging and full of great takeaways for anyone who has ever wondered, Am I getting enough protein?

    I’ve also included Dr. Gardner’s helpful amino acid chart, which is a great reminder that plant foods have plenty to offer when it comes to protein and essential amino acids.

  • Why I Eat the Way I Eat – August 2026 News

    Why I Eat the Way I Eat – August 2026 News

    This month, I’m getting a little personal and sharing why I eat the way I do and why this way of eating works for me.

    Plus, I’ve got a couple of tasty recipes, news about my move to Good to Go for one-on-one nutrition counselling, and updates on my upcoming cooking classes.

    And if you make it all the way to the end, there’s a little summer recipe bonus waiting for you!

  • Are We Eating Too Much Protein?

    Are We Eating Too Much Protein?

    Protein is having a moment.

    Walk into a grocery store and you’ll find protein added to just about everything, cereal, cookies, popcorn, drinks and even coffee. And social media is full of advice telling us we need to eat more of it, especially as we get older.

    So when I came across a recent article in TIME, “Could Eating Less Protein Help You Age Better and Live Longer?”, it caught my attention.

    I’ll admit, I found it a little difficult to follow. There is a lot of conflicting research around protein, aging, muscle health and longevity, and the article does a good job of presenting both sides.

    But one point at the very end really stood out to me:

    “Think about the quality of your diet before you worry about how much protein you’re eating.”

    The new review looked at 350 studies of protein restriction in animals and humans. The animal research is interesting: in several species, eating less protein has been associated with longer lifespans and better markers of health.

    Some small human studies have also found benefits from eating protein at levels around the recommended dietary allowance.

    But, and this is important, we don’t yet have enough long-term research in humans to say that eating less protein will help us live longer. And protein is essential for maintaining muscle, supporting bones and many other functions in the body.

    So I don’t think the takeaway should be “eat less protein.”

    Instead, I think we should be asking where our protein is coming from.

    Not all protein comes in the same package

    A 2024 study from researchers at Tufts University found that people who consumed more plant-based protein were more likely to experience healthy aging and had a lower risk of several chronic diseases.

    The picture was different for animal protein, with higher intake associated with a greater risk of chronic diseases.

    This is important because we don’t eat isolated nutrients. We eat foods.

    Lentils, beans, tofu, nuts and seeds don’t just provide protein. They also bring fibre, vitamins, minerals and a whole range of beneficial plant compounds.

    A highly processed “high-protein” snack may provide protein too, but that doesn’t automatically make it a healthy choice.

    Look at the whole plate

    Instead of worrying about whether you’ve hit a particular protein number today, start with the bigger picture.

    Are you eating plenty of vegetables and fruit? Beans and lentils? Whole grains? Nuts and seeds? A variety of minimally processed plant foods?

    If the answer is yes, you’re probably doing a lot more for your long-term health than chasing the latest protein-enhanced product.

    Protein is important. But more isn’t necessarily better, and the ideal amount isn’t going to be exactly the same for everyone.

    So the next time you find yourself wondering, “Am I eating enough protein?”, perhaps ask yourself a different question first:

    “How can I improve the quality of my diet?”

    That might be the more important question after all.

  • Almond, Broccoli & Cabbage Salad

    Almond, Broccoli & Cabbage Salad

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    Almond, Broccoli & Cabbage Salad

    When fresh local broccoli and cabbage start showing up at the market, this is the perfect salad to make! Crunchy vegetables, sweet dried fruit, toasted almonds, and a creamy orange-miso dressing come together in a surprisingly delicious combination. It’s super tasty, comes together in no time, and is even better after the flavours have had a chance to mingle. Pack it for lunch, bring it along to a picnic, or make it ahead for an easy side dish throughout the week.
    Course Salad, Side Dish
    Total Time 15 minutes
    Servings 4

    Ingredients

    • 2 cups broccoli cut into florets
    • 1 cup purple cabbage thinly sliced
    • 1/4 cup raisins
    • 1/4 cup slivered almonds
    • 1/4 cup shallot chopped, divided
    • 1/3 cup orange juice
    • 1 tbsp miso paste
    • 1 tbsp almond butter
    • 1 tbsp unsweetened applesauce

    Instructions

    • Add the broccoli, cabbage, raisins, almonds, and half of the shallot to a bowl and toss to combine.
    • In a separate bowl or cup, use an immersion blender to blend the orange juice, miso paste, almond butter, remaining shallot, and applesauce until smooth. You can also use a mini food processor or small blender.
    • Pour the dressing over the vegetables and toss well to combine. Divide evenly between bowls and enjoy!

    Notes

    Make it nut-free
    Replace the almond butter with sunflower seed butter and the slivered almonds with sunflower seeds.
    Raisin substitution
    Raisins can be replaced with dried cranberries or other dried fruit, such as chopped apricots, dates, or cherries.
    Make it ahead
    This salad can be prepared in advance. As it sits, the flavours have a chance to mingle and the vegetables soften slightly, making it even more flavourful.
    Boost the protein
    Sprinkle hemp hearts over the salad for an extra boost of plant-based protein and healthy fats.
    Optional toppings
    Add a sprinkle of fresh herbs such as chives, parsley, or cilantro for extra flavour and freshness.
    Leftovers
    Refrigerate in an airtight container for up to three days.
  • What to Cook in July: Fresh, Plant-Based Ideas for Patio Season

    What to Cook in July: Fresh, Plant-Based Ideas for Patio Season

    One of my favourite things about July is how easy it is to eat well when local produce is at its peak. There’s something about seeing all those beautiful summer vegetables and berries at the farmers’ market that makes me want to bring home a little bit of everything!

    So when I came across CBC’s What to cook in July: Vegan and vegetarian recipes for patio season, it immediately caught my attention. The collection is packed with ideas for making the most of summer’s bount, from zucchini, cucumbers, green beans, and fresh lettuces to sweet corn, new potatoes, berries and those first delicious field tomatoes.

    The Tofu Lettuce Wraps with Creamy Coconut-Peanut Sauce immediately made me want to head into the kitchen. Lettuce wraps feel made for summer, fresh, crunchy and easy to customize with whatever vegetables you have on hand.

    And that creamy coconut-peanut sauce? Yum! A great sauce can take a simple combination of tofu and vegetables and turn it into something incredibly satisfying.

    I’d be tempted to load these up with cucumber, shredded carrots, green onions and plenty of fresh herbs. There are so many possibilities!

    I also love that this CBC collection goes beyond the usual veggie burgers and shows just how creative plant-based summer cooking can be. Salads, wraps, noodle dishes, pizzas and grilled vegetables can all make delicious, satisfying meals.