In this month’s newsletter, I’m exploring one of our most loved foods, chocolate, and why it doesn’t have to be off-limits for a healthy, gut-friendly lifestyle. In the featured article, All About Chocolate: A Gut-Friendly Love Story, I share the surprising health benefits of chocolate, explain the difference between cacao and cocoa, and talk about how choosing high-quality chocolate can support both your wellbeing and your enjoyment. It’s all about taking a mindful approach and making room for foods that nourish both body and soul.
Author: wpadmin
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Dark Chocolate Nut Bar
Dark Chocolate Nut Bar
This chocolate bar is a simple, whole-food treat made with just a handful of nourishing ingredients. Rich cacao, naturally sweet date paste, and crunchy toasted nuts come together for a satisfying no-bake snack with no refined sugar. Easy to customize with your favourite nuts or mix-ins, it’s a delicious option for a wholesome dessert or energizing bite.Servings 16Ingredients
- 1 cup Cacao Butter
- 1 cup Cacao Powder
- 1 cup Date Paste
- 1 tsp Vanilla Extract or powder
- 1 cup Mixed Nuts toasted and coarsely chopped
Instructions
- Line a rimmed baking sheet with parchment paper and set aside.
- In a small saucepan over low heat, melt the cacao butter, stirring occasionally, about 3 minutes.
- Remove from heat and whisk in the cacao powder, date paste, and vanilla until completely smooth and no clumps remain. Stir in the mixed nuts.
- Using a rubber spatula, scrape the mixture onto the prepared baking sheet and spread into a square to your desired thickness.
- Chill in the refrigerator for 1 hour, or until firm.
- Cut into desired pieces. Store in an airtight container in the refrigerator for up to one month.
Notes
Toasting the nuts Toasting enhances flavour and adds extra crunch. Spread nuts in a single layer on a baking sheet and bake at 350°F (175°C) for 8–12 minutes, stirring halfway, until fragrant and lightly golden. Let cool before chopping and adding to the mixture. What nuts to use Use any nuts you enjoy. For this recipe, a mix of cashews, almonds, and pecans provides a balance of creaminess and crunch. Walnuts, hazelnuts, peanuts, or pistachios also work well. Try other mix-ins You can replace some or all of the nuts with other crunchy ingredients like puffed rice or puffed quinoa for a lighter texture. Unsweetened shredded coconut, pumpkin seeds, or sunflower seeds are also good options. Date paste You can easily make your own by blending 1 cup pitted Medjool dates with ½ cup warm water until smooth, adding more water as needed to reach a thick, spreadable consistency. Cacao vs. cocoa Cacao powder is typically less processed and retains more of its natural antioxidants, giving a richer, slightly more bitter chocolate flavour. Cocoa powder is more processed and has a milder taste. Either can be used in this recipe. -
Taco Night! Plant-Based Flavour Fiesta
Cancelled: Join me for a hands-on class celebrating plant-based tacos! We’ll make hearty Black Bean Tacos, flavourful Mexican Brown Rice, creamy Chipotle Cashew Cheese, and finish with a rich, indulgent Chocolate Cake. Everything is gluten-free and made with whole-food ingredients, no refined sugars or oils. Learn tips and tricks to bring bold, satisfying flavours to your plant-based meals.
Tues Feb 17, 2026 6-9pm $110
North Saanich Middle School, 10400 McDonald Park Rd.
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Chocolate Almond Butter Date Bark
Chocolate Almond Butter Date Bark
This variation of a popular treat, which is making its way around social media right now, is a fun alternative to those made with peanut butter. I add just a touch of almond extract to give the bark a little kick.Servings 12Ingredients
- 10-12 pitted medjool dates
- ¼ cup creamy almond butter
- ½ cup vegan dark chocolate chips
- 2 tsp creamy almond butter
- ½ tsp almond extract
- 3 Tbsp chopped toasted almonds
Instructions
- Line an eight-inch square baking sheet with parchment paper (or use a silicone pan).
- Split the dates open and smash each one down onto the sheet, making sure they overlap a little so they stick together*. The bottom of a glass or coffee cup works well for this.
- Spread the ¼ cup almond butter over the dates.
- Melt the chocolate with the 2 tsp almond butter, add the almond extract, mix well, and spread it over the almond butter layer.
- Sprinkle the chopped almonds over the melted chocolate.
- Place the baking sheet into the freezer for 15 to 20 minutes, or until the chocolate has set.
- Remove from the freezer and break the bark into pieces.
- Store refrigerated in an airtight container for up to 4 days.
Notes
*If your dates are too dry and don’t stick together easily, moisten your hands, and press down
on the dates. -
2026/05/12: From Farm to Fork – A Spring Harvest Dinner
Cook with the best of Vancouver Island’s spring bounty in this whole-food plant-based, gluten-free class. Using fresh seasonal produce, you’ll create a complete dinner: salad, sides, plant protein, and dessert. The final menu will be inspired by whatever looks freshest the week before class. Come cook, taste, and celebrate the flavours of spring!
North Saanich Middle School, 10400 McDonald Park Rd.
Tues May 12, 2026 6-9:00pm $110
Register through Panorama Rec
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Fibre in the Spotlight: A Refreshing Shift After All the Protein Hype
I recently came across a BBC article titled “Is fibre the new protein? The surprising health benefits of the latest wellness trend” and I have to say, it made me genuinely excited to see fibre finally getting some well-deserved mainstream attention.
After years of protein being the star of the nutrition world (protein bars, protein coffee, protein everything!), it’s refreshing to see the conversation shift toward fibre, a nutrient that quietly supports gut health, blood sugar balance, immunity, and even mental wellbeing. This isn’t just another social media trend; it’s backed by decades of research.
Most adults are encouraged to aim for around 30 grams of fibre per day, yet the average intake is closer to half that. With modern diets leaning heavily toward ultra-processed foods, it’s no surprise fibre has been left behind.
Fibre comes from plant foods, fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. While many people associate fibre mainly with digestion, it does far more.
Different types of fibre play different roles:
- Some fibres feed beneficial gut bacteria, strengthening the microbiome
- Others help keep digestion moving smoothly
- Certain fibres slow sugar absorption, helping stabilize blood sugar and cholesterol
Research consistently links higher fibre intake with lower risk of heart disease, type 2 diabetes, and some cancers. There’s also growing evidence of fibre’s role in mental health through the gut–brain connection. From a gut health perspective, fibre acts as a prebiotic, nourishing the beneficial bacteria that support digestion, immunity, and mood.
Fibre hasn’t always been a headline nutrient. Unlike protein, it was never marketed as exciting. At the same time, convenience foods replaced whole grains, beans, and vegetables in many diets, naturally lowering fibre intake. The recent protein obsession may have pushed fibre even further aside, especially when animal proteins replaced plant-based options like legumes.
That’s why seeing fibre highlighted in mainstream media feels like a positive shift back toward balance and whole-food nutrition.
If your diet is currently low in fibre, start slowly and drink plenty of water as you increase intake. Small, practical swaps can make a big difference:
- Choose wholegrain or seeded bread instead of white
- Replace white rice with brown or go half-and-half
- Add beans or lentils to soups, salads, and pasta dishes
- Top porridge or yogurt with fruit, nuts, or seeds
- Snack on popcorn, almonds, or fresh fruit
- Include vegetables or hummus in sandwiches
- Choose wholegrain pasta and higher-fibre cereals
Breakfast is often an easy place to start, oats with berries and seeds offer a gentle fibre boost to begin your day.
Rather than chasing trends or numbers, focus on small, sustainable changes and notice how your body responds. For most people, simply eating more whole, plant-based foods naturally increases fibre intake, supporting gut health, energy levels, and overall wellbeing.
Sometimes the simplest changes really do make the biggest difference.
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Cooking Testimonial 10
“It was great to cook in pairs, so we could work out the recipe. Fun, fun, fun!”
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Cooking Testimonial 9
“Thank you for a great presentation that was easy to achieve, even though I thought I wouldn’t do a good soup.”
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Soup’s On! Warming Plant-Based Recipes for Winter
Jan 20, 2026: January is the perfect time to warm up with homemade soup. In this hands-on class, we’ll make four nourishing, plant-based recipes: hearty White Bean, Sweet Potato & Kale, soothing Chickpea & Ginger, earthy Shiitake Mushroom & Leek, and bold Spicy Coconut Lentil. Wholesome and comforting flavours to brighten winter days.
Tues Jan 20, 2026 6pm-9pm $110
North Saanich Middle School, 10400 McDonald Park Rd.
Register through Panorama Rec
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One Small Change for 2026: Adding Fermented Foods to Your Day – January 2026 News
Instead of changing everything at once, what if you started with one small, nourishing habit? In my January newsletter, I share why fermented foods are a gentle place to begin and how even a forkful a day can support your gut.
