Breastfeeding: Nutrition Tips & Essentials

Baking, Gluten-Free, Lifestyle


Breastfeeding.  I can’t believe that the most natural thing a woman can do can also be SO incredibly challenging!  Don’t get me wrong, I am such a huge proponent of breastfeeding, there is zero argument that it is the absolute best thing for both mom and babe for so many reasons.  The feeling that you get knowing that you’re nourishing your little baby is the most incredible experience, I can’t even describe it.


As a Registered Dietitian, for some twisted reason I thought that I would be exempt from this so-called challenge that other moms faced.  I mean, I had STUDIED it after-all, so that should make it easy, yes?  Um, no.  I remember walking (or more accurately, shuffling) down the hall in the hospital after having my first baby Charlie, crying my already puffy eyes out as I had no clue how to breastfeed and was desperate for help.  Turns out that my textbooks in university didn’t really help me much.

Fast-forward to my second-born, and though it’s easier, it’s still not a walk-in-the-park at the beginning. Sore cracked nipples, hard bumpy boobs and a low milk supply were a few of the issues I faced.  All that I can say is thank the stars for the amazing public health nurses we have in Kelowna, those ladies are absolutely incredible!  And I’ll be honest with you, in the end I still had problems with my supply (even though a lot of things helped), and I ended up supplementing with some formula as a top up since Max wasn’t gaining sufficient weight.  I say this because there is so much mommy guilt surrounding infant feeding.  Sometimes things don’t go exactly according to your plan (my intention was to exclusively breastfeed).  I’ll also say that my situation wasn’t the norm, and that most women can breastfeed exclusively without the same supply issues!

Since I KNOW that I’m not the only one who has had challenges breastfeeding,  I thought I would share my personal thoughts on some of the nutrition tips and gadgets that helped me!




It’s important for me to emphasize the importance of getting personal, professional help if you’re experiencing issues with breastfeeding.  There are so many potential reasons for breastfeeding challenges: this article isn’t intended as a replacement for the great advice that you will receive by reaching out to your support network (i.e.: lactation consultant, physician or public health nurse).

However, I love the idea of having a few tools at my fingertips that may help, and nutrition is certainly one of them!  In addition to choosing better foods, I also took Fenugreek (390mg per capsule) and Blessed Thistle (610mg per capsule) at the advice of the nurses to help increase my supply (3 capsules of each per day).  Your physician may also prescribe Domperidone which works very well with few side effects.  If you want a healthy treat that contains some of the foods that may help increase your supply, check out my ‘Boobie Cookie’ recipe post.

Here are my top 10 foods to eat that may help increase breast milk production (also called galactagogues, which sounds like something off of Star Trek quite frankly) and fuel your body:

  1. Oats: fibre, B-vitamins and potassium
  2. Dates: fibre and potassium
  3. Fatty Fish: protein and omega-3 fat for baby’s nervous system and may boost mom’s mood
  4. Water: essential for breastfeeding, aim for 10 cups per day (I was parched as soon as Max latched every time, so crazy!)
  5. Almonds: calcium, fibre and protein
  6. Flax Seeds: fibre and omega-3 fats
  7. Brewers Yeast: B-vitamins
  8. Beans: fibre, potassium, protein
  9. Spinach (or other leafy greens): potassium, fibre and vitamin C
  10. Greek Yogurt: protein and calcium



    1. Breastfeeding pillow.  I used an Aden & Anais one, I loved it and it comes with such gorgeous soft covers!  I can’t believe that people used to breastfeed without these!  Experts say to breastfeed until your breasts are completely empty, which means a lot of time at the boob: you will want to be comfortable!
    2. A good breastfeeding pump (and use it, especially at night).  My milk supply was lowest in the evening like most moms, so the nurses suggested that I pump in between morning feeds so that I had extra milk to give my baby at night when my supply was lower.  The more you  feed, the more you make (good ol’ supply and demand).  Try double pumping for 5-10 minutes after you nurse your baby to completely empty your breasts. Genius!  The Medela Double Breastfeeding Pump made it so easy to pump, I highly recommend it!
    3. Videos.  A picture is worth a thousand words, and videos have to be worth… let’s go with a lot! I love that there are breastfeeding videos that help take the guess work out of it all!  Medela has some great videos for pumping here, and companies such as Lactation Link have some awesome online classes and support for breastfeeding moms (watch them before having your baby if you can, it really helps you prepare!)
    4. Strapless breastfeeding pump ‘bustier‘.  I always joke that in my next life I’m going to come back as someone who likes to chill.  Until then, I’ll be using gadgets like this bustier that lets me pump and get $#*@ done at the same time.  Let me tell you, hands-free pumping is where it’s at!
    5. Breastfeeding cover.  Some people are completely cool with openly breastfeeding in public.  I’m not one of those people.  A good breastfeeding cover was worth its weight in gold for me, I love how you can see down to the baby easily and don’t have to worry about a regular cloth falling down while you’re feeding.
    6. Burping cloths (LOTS of them).  I used the muslin swaddling cloths mostly, they are super versatile and large enough to handle the endless rounds of spit up that comes my way.  My favourite (pictured above) is this Pehr Striped Swaddling Cloth, I’ll be wearing this one out!
    7. Nipple cream (or lanolin).   Ouch, those first weeks are especially tough on the nipples, lanolin was a huge help for me!  I used it as prevention when my nipples started to get a bit sore: no sense in waiting until they were destroyed to use it as far as I was concerned!  Oh yes, if nobody warned you, breastfeeding can really hurt at the beginning.  Like, the take-your-breath-away kind of hurt, even when I had a proper latch.  It went away for me after a couple of weeks and was worth pushing through.
    8. Rocking or Glider Chair.  You’re going to spend a lot of time breastfeeding, these chairs are so nice to have if you can afford one.
    9. Nursing Pads.  Springing a leak in public is something you want to avoid, trust me.
    10. Nursing Bras.  A good nursing bra is completely priceless.  Breastfeeding is hard enough, you don’t need to be wrestling with a lousy bra on top of it.  I found the Boob brand of bras to be an awesome fit: I had both a regular bra and a sports bra (I bought a size up in this one) along with a couple of nursing camisoles to make breastfeeding easier.




Thank you Sharla Pike Photography for the glowing pictures of me and Max! xo

Print recipe Print recipe

Boobie Cookies (aka lactation cookies)

Baking, Gluten-Free, Lifestyle


Now, I’m not promising that these cookies will work miracles for your breastmilk production (it’s mostly anecdotal evidence to support that these foods will increase supply), but I also know that it won’t hurt AND they make for a super yummy healthier treat regardless.  Check out my post on my tips and tricks for increasing your breast milk supply if you want to learn more.

I made them gluten-free simply because it was so easy to do so (if you need to avoid gluten for health reasons, make sure that you use gluten-free varieties of all of the ingredients such as the coconut and oats).  I bought my ingredients at Nature’s Fare Markets.

Makes 36 cookies



  • 1/2 cup melted butter or coconut oil
  • ¾ cup almond butter (or a mix of almond & peanut butters)
  • 1 tsp. vanilla
  • 2 eggs
  • 1/4 c. honey
  • 1 cup quick oats
  • 1/4 c. de-bittered brewers yeast
  • ¼ tsp. salt
  • ½ tsp. cinnamon
  • 1 cup sweetened shredded coconut
  • 1 cup coarsely ground almonds*
  • ¼ cup brown sugar
  • 1 Tbsp. flax seeds
  • 1 tsp. baking soda
  • ½ cup oat flour **
  • ½ cup semi-sweet chocolate chips

*I used a mini food processor to chop the almonds, just don’t over-process them!

**You can use regular whole wheat flour or a gluten-free flour blend in place of the oat flour



  1. Preheat the oven to 350F and line a baking sheet with parchment paper.
  2. In a large bowl combine the melted butter or coconut oil, nut butter, vanilla, eggs and honey. Mix until combined.
  3. Add the remainder of the ingredients and mix with a rubber spatula (or your hands!) until all ingredients are combined.
  4. Place tablespoons of cookie dough along the parchment-lined baking sheet, spacing 1-2 inches apart and pressing down slightly with the palm of your hand, and bake for about 10 minutes or until the edges are golden.
  5. Let the cookies rest on the cookie sheet for a couple of minutes, and gently remove them with a metal spatula to a baking rack to cool.


Print recipe Print recipe

Razor Clam Lemon Capellini

Main Dishes


Never heard of razor clams?  Neither had I prior to ordering them through Haida Wild.  And am I ever happy I did!

In truth, I didn’t grow up with a lot of seafood.  After all, I spent the first part of my life in northern Alberta.  Beyond locally caught walleye fish, there wasn’t a lot of fresh seafood to go around.  But then we moved to Kelowna (a step in the right direction, being the ocean), followed by Victoria and Vancouver. Well, you simply can’t get any closer to the coast can you?photo-2000-01-01-417 I’ve learned many things along the way, and one of those is that not all seafood is created equal.  Haida Wild is a company that I’ve discovered that produces seafood that incorporates Yahguudang (I won’t even try to pronounce it!), the Haida concept of respect for the land, sea, air and all living things.  They are an Ocean Wise partner (a Vancouver Aquarium conservation program created to educate and empower consumers about the issues surrounding sustainable seafood) and purchase from a small group of commercial fishermen that have been hand selected for their consistent quality and excellent care-of-catch.  I also love how their fishing methods significantly reduce bycatch,  and that they see no seafood as an ‘undesirable’ species, promoting no wastage of any fish.


Razor clams are small and delicate, known for their sweet tender meat.  Haida Wild does all of the hard work for you, packaging the shelled clam meat in vacuum sealed packages that are super quick to thaw. You can order the clams (or any other of their products) online here, and have them delivered perfectly frozen to your door.


Prepping all of the ingredients ahead of time is the key to success for this recipe, everything cooks very quickly (especially the clams, they get tough if they are over-cooked!).  You can even prep most of it the night before and have it ready to go for when you get home from work, making it one of the fastest meals you’ll ever make.  If your crew doesn’t like clams, Haida Wild has AMAZING spot prawns that work perfectly for this dish!

Serves 3-4


  • 250g. capellini pasta
  • 1 Tbsp. butter
  • 3 Tbsp. olive oil
  • 1/4 c. finely diced shallots
  • 1 garlic clove, crushed
  • 1 c. white wine (I used Quail’s Gate Chasselas, Pinot Gris & Pinot Blank blend)
  • 1 lb Haida Wild razor clams, washed well and drained, cut into 1/2″ pieces
  • 1 Tbsp fresh lemon juice
  • 1 tsp. grated lemon rind (from 1 fresh lemon)
  • 1/2 c. freshly chopped curly parsley
  • 2/3 c. freshly grated parmesan (plus extra for serving)
  • salt & pepper



  1. Bring a large pot of salted water to a boil and prep all of your ingredients.
  2. In a large heavy bottomed frying pan with tall sides, heat the butter and olive oil over medium heat.  Add the shallots and crushed garlic and sauté until transparent and fragrant, about 4 minutes, stirring occasionally.
  3. Add the pasta to the boiling pot of water.
  4. Add the white wine to the shallots and garlic, turn the heat up to high, and continue to cook until it’s reduced by half. Add the pasta (using tongs, save the pasta water), lemon juice, parsley, lemon zest and grated parmesan and toss gently. Add the clams, toss the pasta, and remove from the heat.  Season with salt and pepper to taste.  If the pasta gets dry add a bit of the pasta water to it and toss.
  5. Garnish with extra parmesan if desired and serve immediately.
Print recipe Print recipe

Parmesan Roasted Carrots

Sides, Vegetables


If you’re as tired of boiled carrots at the holiday dinner table as we are, these will be a welcome change of pace! Fresh carrots get dressed up with a healthy drizzle of olive oil and a yummy crispy layer of melted parmesan cheese.


I found these beautiful organic rainbow carrots at Nature’s Fare Markets, they have the best selection of fresh local vegetables, ethically sourced cheeses and amazing olive oils that I used in this recipe!


You can substitute regular carrots if you can’t find the rainbow ones of course.  Ready in minutes, you can prepare the carrots (unbaked) in advance so that they are ready to pop into the oven just in time for dinner!

Serves 8



  • 2lb medium carrots (I used rainbow carrots), washed & dried
  • 3 Tbsp. olive oil
  • ½ tsp. sea salt
  • 3 sprigs fresh thyme (optional)
  • 1/3 c. freshly grated parmesan cheese



  1. Preheat the oven to 400F.
  2. Cut the larger carrots in half, leaving any smaller ones whole. Spread them evenly on a large cookie sheet and drizzle them with the olive oil. Sprinkle with the sea salt and scatter the thyme sprigs evenly on top (if you choose to use the thyme). Loosely mix them with your hands to coat the carrots, making sure that they aren’t crowded in the pan, and roast the carrots for approximately 20-25 minutes, until they start to caramelize and turn golden brown at the edges.
  3. Remove the pan from the oven and sprinkle the parmesan cheese evenly ove the top. Return to the oven for 5-10 minutes, until the parmesan starts to turn golden brown and crispy. Serve immediately.
Print recipe Print recipe

Date Power Bars

Baking, Breakfast, Snacks


I would say that we do a pretty good job of eating well in our house.  Most days I have the fridge packed with fruit and veggies with healthy snacks made up and dinner planned to a science.  But if I’m going to be honest, there are some days that I’m not on my A game.  And the first thing that gets compromised is me.


My children will always be my priority, but when days don’t go as planned in the food department, I don’t seem to have time to make myself the healthy sit-down meals that I would like.  Sad but true.  Knowing this, I keep healthy grab-on-the-go snacks that still nourish my body and don’t put me into a health deficit on these nutty days.


I love the fact that I can incorporate greens into these snacks with greens+ by Genuine Health.  Very few of us get enough greens in our diets, and sneaking them in to snacks is a great way to supercharge your diet and give you a bit of extra insurance in the health department.  Greens + is full of phytonutrients (plant nutrients that help fight diseases – in fact it has 350% more than other powdered greens products on the market) and plant ingredients that you can actually pronounce (click here for where to buy it)!  You can stir it into a smoothie or drink it on it’s own, but I wanted to create something that we can actually eat (I used greens+ kids when pregnant and nursing as the adult formulation isn’t indicated for pregnant or nursing women or children).


These date bars are PACKED with nutrition and healthy plant energy and taste incredible!  They stick together really nicely too thanks to the ground almonds and honey or agave syrup (your choice) and can be stuck in the freezer once cut up to include in your lunch or to grab with your morning coffee or tea heading out the door. The dates are a great vehicle for the greens+; you can’t even tell there are greens in the bars!


I made these bars with my Vitamix Total Nutrition Center (what did I do before I had this by the way?), which was an absolute breeze!  The Total Nutrition Center has the ability to chop, cream, blend, grind, knead, churn, emulsify, purée, powder and whip ingredients.  It’s as though this appliance has super-powers, talk about the perfect kitchen tool for family meals and entertaining!  The Vitamix allows for almost no clean up with these date bars and I had them into the oven in minutes: my kind of recipe!

Makes 24 squares



  • 20 pitted Medjool dates, chopped
  • 1 ½ c. water
  • 1 tsp. vanilla
  • 1 tsp. grated orange zest
  • ¼ c. greens+ ORIGINAL
  • 1 c. almonds, toasted
  • 2 c. large flake oats
  • 1 c. whole wheat flour
  • 1 tsp. baking powder
  • ¼ tsp. sea salt
  • 1 tsp. cinnamon
  • 1/3 c. brown sugar
  • 1 c. unsweetened shredded coconut
  • ¼ c. agave syrup or honey
  • ¾ c. melted coconut oil
  • ¼ c. hemp hearts



  1. Preheat the oven to 350F and line a 9×13″ baking dish or pan with parchment paper (I grease the pan first to let the paper stick).
  2. Place the dates and the water in a medium saucepan and simmer over medium-low heat until the dates are soft and break down, approximately 20 minutes.  Stir in the vanilla, orange zest and the greens+ ORIGINAL and set aside.
  3. Add the almonds, oats, whole wheat flour, baking powder, sea salt, cinnamon, brown sugar and coconut to the Vitamix Total Nutrition Center.  Using level 7, pulse by turning it on for a few seconds and off until the oats and almonds are finely processed (about 8-10 pulses).  Transfer the mixture to a large bowl and add the agave syrup or honey, coconut oil and hemp hearts and mix together with a large spoon until the mixture sticks together.
  4. Take 3/4 of the oat mixture and firmly press it evenly in the bottom of the prepared pan.  I use a flat-bottomed cup for this part at the end to get it completely smooth.
  5. Spread the date mixture evenly on top of the oat base with a rubber spatula, and sprinkle on the remaining oat mixture on top of the date layer.
  6. Bake for 25-30 minutes, until the bars are golden brown.  Cool completely, remove from the pan (by lifting the edges of the parchment paper) and cut into 24 squares.
Print recipe Print recipe

Cedar Plank Salmon Burgers

Main Dishes


Typically speaking, by the time August wraps up I’m completely over burgers of any kind. That was until we made these Cedar Plank Salmon Burgers. Where have these been all of my life? Now, I’ve had salmon burgers before, but they all pale in comparison next to these (if I may be so bold). Filled with a perfect hint of smoky flavor from the cedar plank and served on a fresh crusty bun topped with a generous scoop of homemade tartar sauce (oh yes, and veggies, how can I forget those!?), these are phenomenal to serve at any time of the year. I can tell that we will be pulling out the Sorels for a winter barbeque already!



Now, let’s talk fish. I grew up eating fresh fish from Northern Alberta (walleye or pickerel as we call it), and it literally went from the boat to the frying pan in less than an hour every time. Needless to say the bar for ‘fresh fish’ was set high.   Fast-forward to my adulthood, and finding truly fresh fish is nearly impossible. Truth be told, even ‘fresh’ fish that you see at the grocery store has been previously frozen (and then stored for who-knows-how-long in the display case) before you bring it home. No wonder I’ve been disappointed!


Enter the concept of ‘fresh frozen’. Ok, it may sound like a bit of a contradiction, but hear me out. When fish is caught at sea, those hardworking fishermen are out there for days, making it necessary to freeze the fish on the boat until they go back to shore to keep it as fresh as possible. Even when you buy fish straight off the boat, many times it has actually been frozen! And there’s nothing wrong with that. Haida Wild takes the freshest fish possible, processes it and flash freezes it immediately so that the fish stays as absolutely fresh as possible until it arrives at your door and lands on your dinner plate. In truth the same concept applies for many vegetables, where they are often more nutritious purchased frozen versus fresh (thanks to many long days hanging out on the store shelf losing nutrients in some cases). Frozen food has a bad reputation, but most of it is undeserved in truth, at least when it comes to foods in their natural state (vs those that are processed).


We used coho or sockeye salmon for these burgers (you can order them to be delivered to your doorstep here), but you can use chinook salmon if you wish. If you don’t have a cedar plank, or are simply too pressed for time, you can throw the salmon right on the grill with a bit of olive oil, salt and pepper. But I highly recommend following the recipe below if you have time!


 Makes 4 burgers


Tartar Sauce:

  • ¾ c. good quality mayo
  • ¼ c. finely chopped dill pickles
  • ¼ c. finely chopped red onion
  • juice of 1 lemon
  • ¼ c. freshly chopped dill
  • 1 tsp. drained capers, chopped

Mix all of the ingredients together and refrigerate until ready to serve.



  • 4 salmon filets, de-boned (coho, chinook or sockeye)
  • 4 c. water
  • 1 tsp. sea salt
  • 2 tsp. sugar
  • 1 large cedar plank


  1. At least 2 hours prior to cooking the salmon, soak the cedar plank in cold water (I usually do this in a clean kitchen sink or another large shallow vessel that will accommodate the plank and weigh it down with something heavy).
  2. To prepare the salmon, de-bone and remove the skin from your salmon filets. Prepare the brine in a large shallow container (I find that a 9×13” baking dish works well). Place the salmon in the brine, cover with plastic wrap, and allow it to sit in the brine for 1 hour.
  3. Preheat the barbeque on the high heat setting. Remove the salmon from the brine, rinse the filets and pat them dry with a paper towel. Allow the salmon to get to room temperature on the counter (30 minutes).
  4. Turn the barbeque down to medium heat and place the plank on the grill. Close the lid of the barbeque and allow the plank to heat up until it smokes, roughly 5 minutes. You may need to adjust the heat setting on your barbeque depending on how hot your grill gets. Have a squirt bottle with water in it in case the plank flares up.
  5. Place your salmon filets evenly along the plank with the skinned side down. Close the lid and cook the filets for 7-10 minutes, until just done. Salmon filets vary in their thickness so the cook time will also vary.
  6. Place on your burger bun, dress with your desired toppings and serve!


Burger Toppings:

  • 4 fresh Kaiser buns
  • 2 c. baby arugula or 8 leaves butter lettuce
  • 2 large tomatoes, thinly sliced
  • ¼ large red onion thinly sliced











Print recipe Print recipe

Plum Coffee Cake (Two-Ways)

Baking, Breakfast, Desserts


I’m tired.  Of picking plums.  No really, I am. Don’t get me wrong, I’m super grateful to have a plum tree, and don’t want to sound like a whiner, but this tree HAS NOT STOPPED.  Seriously, this small, unassuming, and not-so-pretty plum tree in our yard has proven to be the Magic Porridge Pot of fruit trees (if you haven’t read the book, I hyperlinked the story, it was one of my favourites growing up).


Needless to say, I’ve felt this sense of panic in trying to use up the plums.  I grew up in a family that doesn’t tolerate waste, and I’m proud of it.  Therefore, I wanted to make my mom proud and of course make something nice for the week coming up to enjoy with a nice cup (or two, let’s be honest) of coffee.  I decided I wouldn’t completely re-invent the wheel, and highjacked my Apple Greek Yogurt Cake recipe and made some tweaks to make it work for plums.


Naturally a complicated person, I could have just made one cake but I didn’t know exactly how I wanted to assemble the cake, so I made two.  Of course.  Like, why not? (Enter my husband shaking his head at me, a regular occurrence in our house). Fruit on the bottom or the top?  How do you know until you try?


I made the cake both ways, and though the fruit on the bottom was pretty, the preference was for the fruit on the top.  Side note: if you want to put the fruit on the bottom, simply adjust the recipe to coat the bottom of the greased pan with 1/4 c. each brown sugar and melted butter, and place the plums cut-side-down in the dish before spooning your batter over them and topping it with the streusel, which actually will be on the bottom after you let it sit and turn it upside down on a plate once it is baked.


Moist and not-too-sweet, this cake is a winner.  And possibly my last plum recipe of the season (no promises).


Serves 12-15


  • 25-30 Italian prune plums, washed & halved, pits removed
  • 2 c. all-purpose flour
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 1 1/3 c. Greek yogurt (plain or vanilla)
  • 2 tsp. vanilla
  • juice and grated zest of 1 lemon
  • 1/4 c. butter
  • 3/4 c. sugar
  • 2 eggs


Whole Wheat Streusel

  • 1 c. finely chopped pecans
  • 1/4 c. brown sugar
  • 1/4 tsp. salt
  • 1/4 c. melted butter
  • 1/2 c. whole wheat flour
  • 1 tsp. cinnamon

Combine all of the ingredients together in a medium bowl and set aside.



  1. Preheat the oven to 350F and grease a 13×9″ baking pan OR two 9″ round pans.
  2. Prepare the streusel below and set aside.
  3. In a medium bowl, whisk together the flour, baking soda, baking powder and salt.
  4. In a separate small bowl combine the Greek yogurt, lemon zest, juice and vanilla and set aside.
  5. In a large bowl (with an electric hand mixer) or Kitchen Aid Mixer beat the butter and sugar at high speed until light coloured.  Add the eggs one at a time and beat until fluffy.  Add the flour and yogurt mixtures alternately in 2 parts while mixing on low speed until mixed, scraping the sides of the bowl.
  6. Pour the batter into the prepared pan(s) – clearly divide the batter between the two 9″ pans if that is what you’re using, and spread until it is even in the pan(s) with a rubber spatula.
  7. Place your plum halves cut-side-down arranged on top of the batter in your pan(s).
  8. Sprinkle the streusel evenly over the top and bake for 30-35 minutes or until a toothpick inserted in the centre comes out clean.



Print recipe Print recipe

Plum Oat Bran Muffins

Baking, Breakfast, Snacks


These muffins are moist and not too sweet, perfect for a morning run-out-the-door breakfast or an afternoon snack. I used plums, but you can use any soft fruit you want (nectarines, peaches…)! Freeze any extras for a quick snack or breakfast for hectic mornings, or bake them in mini muffin tins for a perfect snack for the little ones (just adjust the baking time to approximately 12-15 minutes).


 Makes 12 large muffins



  • 2 c. diced plums (I used Italian prune plums)
  • 1 Tbsp. honey
  • 2 c. flour
  • 1 1/3 c. oat bran
  • ½ cup packed brown sugar
  • 1 ½ tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. grated lemon zest (from one lemon)
  • 2 large eggs, beaten
  • 1 cup milk
  • ½ cup vanilla yogurt
  • ½ cup melted butter (or vegetable oil)
  • 1 tsp. vanilla extract
  • 2 Tbsp. honey



  1. Preheat the oven to 350F. Grease a muffin tin or line it with baking papers.
  2. In a small bowl, combine the plums with 1 tablespoon of the honey, toss, and let it sit until ready to add to the muffin batter.
  3. In a large bowl, combine the flour, oat bran, brown sugar, baking powder, baking soda, salt and lemon zest. Whisk together.
  4. In a separate medium bowl, combine the eggs, milk, yogurt, melted butter, honey and vanilla. Whisk together.
  5. Fold the wet ingredients into the dry ingredients using a rubber spatula until just mixed. Fold in the fruit.
  6. Evenly fill the muffin tins with the batter and bake for approximately 20-25 minutes, until a toothpick inserted into the center comes out clean.
  7. Remove the muffins from the tin onto a baking rack to cool.
Print recipe Print recipe

Halibut with Mango Salsa & Coconut Rice (& a Giveaway!)

Main Dishes


As a new mom of two boys, I now ‘get it’.  I finally understand what my friends were saying when they told me that having one kid is like having a pet, but two is like having a zoo. I could write a whole post about this new experience of being pulled in opposite directions but I won’t digress; I’m really here to talk about dinner.

Dinner: that dreaded meal that can make a grown woman cry trying to think about what to make. Quick, healthy simple meal ideas are a must in my house, maybe you can relate?

Enter online shopping for ingredients. Online shopping, especially once you have children, simply makes life easier. And food is hardly an exception. We LOVE to eat fish (Charlie’s favorite food is salmon), but finding fresh fish is nearly impossible and usually requires a separate stop, which is the LAST thing I want to do when I’m packing around my two month old!   I’ve discovered an amazing source for fresh Oceanwise fish (‘fresh frozen’ to be precise: it’s processed and flash frozen immediately after it is caught, ensuring that you get the freshest fish possible, as though you bought it straight off of the boat). The best part is that it is delivered to my door perfectly frozen in pre-portioned packages, making meal prep a breeze. I simply pull out as many portions as we need the night before and put them in the fridge (or on those days when I haven’t planned well, fish thaws so quickly in a sink of cool water).   We all know that fish is healthy for us, and this delivery service from Haida Wild makes it so much easier for me to include it in our weekly meals (you can order online here, it’s SO simple)!


I’ve partnered with Haida Wild to put together a series of posts featuring their incredible seafood to show you a few ways to prepare fish that are fresh and simple. And the best part is that they are giving away $200 in fresh fish (of your choice) delivered right to the lucky winner’s door with free shipping (open to residents of Canada and the USA)!*

To enter simply:

  1. Follow both @fraichenutrition and @haida_wild on Instagram
  2. Subscribe to the blog
  3. Comment on this post to tell me you’ve completed the steps!

The winner will be drawn on September 23rd, good luck!

*Haida Wild can only ship to locations that Fedex priority overnight service delivers to. Therefore, some remote locations may not be eligible.


This recipe is fresh and simple but is so impressive! It is a perfect one to have on hand for a dinner party; it’s a breeze to throw together and looks beautiful. You can easily substitute peaches, plums or nectarines for the mango depending on what is fresh or on-hand.  I used peaches (also pictured here) when they were falling off the trees in Kelowna and it was delicious! Lose the jalapeño if your company (or kids) don’t like the heat of course.


Serves 4

Mango (or other fruit) Salsa:

  • 1 ½ c. finely diced peeled mango (or peaches, nectarines or plums)
  • ½ red pepper, finely diced
  • 1 clove garlic, crushed
  • ¾ c. chopped cilantro
  • ½ seeded jalapeno, finely diced (optional)
  • ¼ c. finely diced red onion
  • juice of 1 lime
  • 1 Tbsp. olive oil
  • ½ tsp. sea salt

Mix all of the ingredients together in a bowl and set aside.


Coconut Rice:

  • 2 c. jasmine rice
  • 1 c. coconut milk
  • 1 ½ c. water
  • ½ tsp. salt

Stir all of the ingredients together in a medium heavy-bottomed pot and bring to a boil. Cover the pot with the lid, turn the heat to low and cook for 25 minutes.



  • 4 halibut filets, at room temperature
  • 3 Tbsp. olive oil
  • salt and pepper to taste

Rub your halibut with olive oil and season the filets with salt and pepper. Grill the fish on each side for 3-4 minutes or until done, depending on the thickness. Serve the fish immediately on top of the rice along with a generous scoop of the salsa.

Print recipe Print recipe
Print recipe Print recipe