This month’s newsletter explores how your bowels and health are connected.
Author: wpadmin
-
Warm Lentil & Sweet Potato Salad
Warm Lentil & Sweet Potato Salad
This warm lentil salad is a simple, nourishing bowl built from everyday whole-food ingredients. Tender steamed sweet potato, hearty lentils, vibrant spinach, and a tangy splash of balsamic come together to create a balanced, fibre-rich dish that supports steady energy and gentle digestion. It’s quick enough for weeknights, versatile for meal prep, and endlessly adaptable with whatever vegetables or herbs you have on hand. Enjoy it as a satisfying plant-based meal on its own or as a colourful side that brings comfort and nutrition to any table.Servings 4Ingredients
- 2 Sweet Potato medium, peeled and cut into small cubes
- 1 1/3 cups Vegetable Broth divided
- 1 cup Red Onion chopped
- 3 Garlic cloves, minced
- 4 cups Baby Spinach
- 4 cups Lentils cooked, rinsed
- 1/4 cup Balsamic Vinegar
- 1/2 cup Parsley chopped, optional
Instructions
- Place sweet potato in a steamer over boiling water, cover, and cook for 8 to 10 minutes or until tender.
- Meanwhile, add half of the broth to a large pan with the onions and garlic. Cook over medium heat until the onions have softened, about 3 to 5 minutes. Add the salt and stir to combine. Wilt in the spinach.
- Add the lentils, balsamic vinegar, and the remaining broth. Continue to cook over medium heat for about 5 minutes more until most of the liquid has been absorbed.
- Remove the pan from the heat and stir in the steamed sweet potato and parsley. Divide into bowls and enjoy!
Notes
Swap the sweet potato Butternut squash, carrots, or parsnips work well in place of sweet potato. Just keep the bite-sized cubes for even cooking. Use different greens Baby kale, chard, or finely shredded lacinato kale can be used instead of spinach. If using heartier greens, sauté an extra few minutes to soften. Try other lentils Brown or green lentils hold their shape best, but French (Puy) lentils are also great for texture. Avoid red lentils, which will break down and make the salad mushy. Add fresh herbs Swap or add herbs such as cilantro, dill, or basil for a different flavour profile. Bump up the acidity If you like a brighter dressing, add a splash of lemon juice or a teaspoon of Dijon mustard with the balsamic. Make it a meal Add pumpkin seeds, hemp hearts, cooked quinoa, or roasted chickpeas for more protein and crunch. Add aromatics A pinch of smoked paprika, cumin, or chili flakes meshes nicely with the sweet potato and lentils. Serving suggestion This salad is excellent warm, but also holds up well chilled for meal prep. It thickens slightly as it sits. Leftovers Refrigerate in an airtight container for up to four days. Reheat with extra vegetable broth if lentils become too dry. -
In-home Cooking Class: Whole-food Plant-Based Seasonal Dinner
Saturday, November 15 from 5:00-8:30 pm.
It’s time to bring back this fun, engaging, and informative in-home whole-food, plant-based cooking class! Join a small group (limited to 4 participants) for an evening of hands-on cooking, learning, and tasting. We’ll prepare a delicious seasonal gluten-free menu featuring Salad Rolls, Butternut Squash Curry, and Apple Crisp, all made with wholesome ingredients and no refined oils or sugars.
Cost is $95 per person. Message me if you’d like to join!
-
Book Review: Heal Your Gut, Save Your Brain by Partha Nandi
If you’re hoping to read one great health book before the end of 2025, I have a recommendation for you. I would highly recommend Heal Your Gut, Save Your Brain to everyone, regardless of age. It’s an easy, engaging read that offers a wealth of knowledge and practical tips to heal your gut and improve your overall health, especially your brain health.
Throughout the book, Dr. Nandi weaves in the story of his father’s health journey before and after a stroke, highlighting the warning signs they might have recognized in hindsight. He uses this personal story to illustrate what people can do to avoid a similar crisis.
The first few chapters focus on gut health and its relationship with the brain. Chapter Three offers practical suggestions for improving gut health as a foundation for overall wellness, while the bulk of the book explores stroke, Alzheimer’s, and Parkinson’s disease. The final section includes recipes designed to “help change the course” of these three conditions.
Dr. Nandi presents a holistic model of health built around five pillars: nutrition, movement, purpose, community, and spirituality. Perhaps that’s why I found this book so refreshing. As a holistic nutritionist, I know that optimal health isn’t based on nutrition alone, it’s a dance between many aspects of our lives.
One of my favorite takeaways from the book is this simple yet powerful guidance:
Make It a Habit: Four Tips to Improve Gut Health
- Do not eat out more than once a week.
- Try to avoid processed foods and limit them to no more than 25% of your meals.
- Consume organic, non-GMO foods as often as possible.
- Eat with someone – dinners with family and friends help build the pillar of community.
While this book doesn’t advocate for a strictly plant-based diet, it is most definitely plant-forward. Dr. Nandi highlights the importance of including:
- Leafy greens
- Cruciferous vegetables
- Spices
- Fermented foods
- Berries
Overall, I found this book both science-based and full of practical, helpful advice. It’s well worth your time; an informative read that could change the way you think about the connection between your gut and brain. -
WFPB Flapjacks
WFPB Flapjacks
In the UK, “flapjack” refers to a sweet oat bar traditionally made with butter, sugar, and golden syrup, quite different from the North American pancake we associate with the same name! These WFPB Flapjacks are a nourishing twist on the classic European treat, made entirely from whole-food, plant-based ingredients with no added oils or refined sugars. Think of them as a naturally sweet, chewy oat bar that’s perfect for breakfast, snacks, or an on-the-go energy boost.Servings 16Calories 115kcalEquipment
- 1 Food Processor
Ingredients
- 1 Apple
- 3/4 cup Cashews
- 1 cup Pitted Dates loosely packed
- 1 1/2 cups Oats
- 1/2 cup Unsweetened Shredded Coconut
- 1 tsp Vanilla Extract
Instructions
- Place the dates and cashews in a bowl and cover with boiling water. Soak for 10 minutes. Drain, reserving the soaking liquid.
- Preheat the oven to 400°F (200°C) and line an 8×8-inch baking pan with parchment paper.
- Core and chop the apple (no need to peel).
- In a food processor, combine the apple, cashews, dates, vanilla, and 2 tablespoons of the reserved soaking liquid. Process until fairly smooth.
- In a large mixing bowl, combine the oats and shredded coconut. Add the fruit and nut mixture and stir until well combined.
- Spread the mixture evenly into the prepared pan, smoothing the top.
- Bake for about 20 minutes, or until the edges are crisp and the top is golden.
- Let cool completely before cutting into pieces
Notes
Optional add-ins Try adding cinnamon, cardamom, or a handful of chopped nuts or dried fruit to vary the flavour and texture. Soaking water Don’t discard the cashew-date soaking water! It’s naturally sweet and nutrient-rich, perfect for using in chia pudding, overnight oats, or smoothies for extra flavour and nutrition. Texture tip For chewier flapjacks, bake for a slightly shorter time; for firmer, crispier edges, bake a few minutes longer. Storage Store in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage. Delicious chilled or lightly warmed. -
Barbara Testamonial
“I can’t highly recommend Peggy enough. I had been wanting to see a nutritionist for years but it wasn’t until I met peggy that I began to understand why I waited.
Her enthusiasm, knowledge and individualized meal plans is beyond anything else that is out there. She sets clear realistic goals towards a healthier lifestyle. It does not matter if you are vegatarian, vegan, gluten free she works with all dietary restrictions.
Book an appointment today…you will not be disappointed.”Barbara
-
Chris | Saanich BC
“Just a note of appreciation for your thoughtful help with my diet. I had never really taken such a detailed look at it before my sessions with you. I believe this has been an important turning point for me, and with your sensitive insight and knowledgeable direction (and great recipes!) I have already expanded my repertoire of nutritious meals and my body is thanking me for it.”
Chris
Saanich, BC
-
Mandy | Victoria BC
“I came to Peggy because I have struggled with weight and proper nutrition my whole life. I wanted someone to help me come up with a plan to become healthier and feel better. Peggy patiently answered all of my questions and gave me a plan that was tailored to my family. She is very knowledgeable. I saw immediate results when she helped me solve a reoccurring issue I was having. Thanks to Peggy, I am now feeling better and am well on my way to a healthier lifestyle.”
Mandy
Victoria, BC