About Me

My photo
I support people on their journey to wellness through nutrition and lifestyle coaching! I am passionate about teaching people how lifestyle choices can be fun, inspiring and positively affect all aspects of their lives. I love guiding people to wellness one meal at a time!! I am also a passionate mama, a yogi and I love to cook!

Wednesday, October 26, 2011

Pumpkin Bread

I love pumpkin...it is not a surprise to you if you have followed my blog for a while. 
Check out these past pumpkin lovin' posts. 
 Pumpkin is very low in starch and calories, is rich in fibre and has a whack of powerful antioxidants. This means that pumpkin is not only great for your waist line, it is also a health boosting superfood! 
Most often we see pumpkin in sugar laden rich desserts....making it not a health food anymore. Here and in my past pumpkin posts, I like to reduce the sugar and switch to wholesome sweeteners along with adding other super foods. 
I got inspiration for this recipe from a fellow blogger. Find the link below. I just decreased the honey a bit and added stevia to lower the sugar in this recipe. I also used coconut oil instead of olive oil because i thought it would taste better. And switched up the spice mix by making cinnamon the star here. This loaf is one of my new favourite pumpkin recipes! 
This recipe uses almond flour instead of a grain based flour. It is made by removing the skins of the almonds and grinding into a fine powder. Almond flour is low on the glycemic index, rich in vitamin e, maganese, magnesium, healthy fats and protein. 
Note: My favourite almond flour is by JK Gourmet. It is much better than any other brand I have tried. Contact your local health food store to see if they carry or purchase online HERE! You can also find almond flour at your local BULK BARN

  • 1 heaping cup of pumpkin puree*
  • 3/4 cup of honey
  • 10 drops of liquid stevia
  • 2 tablespoons of coconut oil 
  • 2  omega 3 free range eggs
  • 3/4 teaspoon of baking soda
  • 1/2 teaspoon of salt
  • 1 heaping tbsp cinnamon
  • 2 cups of almond flour
  1. Preheat your oven to 325F
  2. Combine all the ingredients in your high powered blender or food processor (in the order listed)
  3. Bake in a bread pan for 60 minutes or until the outside is very brown. Do the toothpick test to see if it is done! It should come out dry. The timing really depends on how moist your pumpkin puree is. 
*Try roasting your own pumpkin. It is so easy. Cut the top of the pumpkin like you would to carve. Scoop out seeds. Place the top back on pumpkin. Roast at 350 for about an hour, depending on size of pumpkin. I then remove peal, puree and store in the fridge for my favorite pumpkin recipes. Here are a few more of my fave’s.
*RECIPE NOTE - If using canned pumpkin, make sure it is just pure pumpkin

Find some more pumpkin loving goodness from some of my favourite blogs;
Pumpkin Pie Muffins from Elana's Pantry

Monday, October 17, 2011

Creamy Fall Harvest Soup

This soup has it all, not only is it super healthy it also is a crowd pleaser. It is so creamy and delicious. It is a great soup to enjoy this time of year when you can get all of the local goods! 

Here are some of the soup’s highlights; 
Turmeric - powerful anti-inflammatory, antioxidant 

Butternut squash - high in vitamins A and C, high fiber and a whack of antioxidants. Great source of slow digesting carbs for optimal fuel!

Pumpkin - low in calories and high in fiber. Great source of vitamins A and C. Fresh pumpkin is also notably high in carotenoids which are powerful antioxidants

Red Lentils - Lentils are a great source of folate; important for cell division - especially critical for pregnant ladies or those trying to conceive. They are also a great source of vegetarian protein and have a whole lotta dietary fiber to keep your bowels happy 

  • 2 tbsp of olive oil 
  • 1 large onion, chopped
  • 4 small garlic cloves 
  • 2 cups of roasted butternut squash (or 1/2 of a large squash)
  • 1 cup pumpkin (i used fresh roasted but canned will work well)
  • 10 cups of water
  • 1 tsp of turmeric 
  • 1/2 cup red lentils
  • Sea salt to taste 

Optional - top with a few lightly toasted pumpkin seeds 

To Roasted Butternut Squash
1. Cut squash in half.
2. Remove seeds (as seen in picture below)
3. Place face down on a cookie sheet
4. Bake in a preheated oven at 350F for about an hour or until cooked. 

Soup Preparation 
1. Over medium heat, add onions and olive oil to your pot and cook for about 5 minutes until onions are softened. 
2. Add garlic (I love to use the fine grater in the picture below to make garlic into a paste which helps to evenly disperse garlic flavour! It is one of my favourite kitchen tools...also great for making lemon zest) and cook for 1 more minute
3. Add red lentils, turmeric, water (or broth), sea salt, pumpkin and squash. 
4. Bring to a soft boil and then simmer for 20 minutes or until lentils are cooked. 
5. Ladle soup into your high powered blender or food processor and process until smooth!
6. Enjoy with lightly toasted pumpkin seeds on top!

Please share: What are your favourite fall harvest veggies?? And how do you like to enjoy?

Saturday, October 15, 2011


It has been quite awhile since I have posted on this blog. I have been busy with my new bundle of joy. Sophia (we call her Sophie) Anne was born July 14 at 12:49am. Her father and I have been enjoying every moment with her. Here are some of my favourite pictures!!

 This picture was taken seconds after she was born. The best moment of my life! 
 This is Sophie and her daddy! I love this picture! It shows just how much they both love each other!
 This is her favorite spot. She likes to hang out up on your shoulder (in particular her daddy's) and she always has the arm over just like that! :O) 
 I just love this picture of her!!
 Sophie and her mommy! This was a self taken shot with my iPhone. 
This was taken this past thanksgiving weekend. It is amazing how much she has changed already. At only 13 weeks old, I already feel like my little girl is growing so quickly, lol ;o) 
Come back on Monday for a brand spanking new fall harvest soup recipe...long overdue!