Roasted Plum Yogurt Parfait with Honey Cardamom Granola

Breakfast, Snacks

Registered Dietitian Tori Wesszer shows you how to make a fall-inspired Roasted Plum with Cardamom Honey Yogurt Parfait to help you get your morning off to a delicious healthy start!

Fall is HERE, and with it came buckets of fresh beautiful plums growing in our backyard. Cute cozy sweaters, steaming cups of tea and fall fruit? Sign me up! But truly, the end of summer indulgences coupled with kids going back to school and cooler weather always prompts me to want to hit the reset button on my health. It͛s not that I’m unhealthy in the summer (far from it), but a change of seasons, especially the change to fall, somehow makes me re-evaluate my routine.View The Post

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How To Master the Early Morning Workout!

Fitness, Nutrition

How to Master the Early Morning Workout including survival tips for success and how to eat for recovery!

I’ve always enjoyed working out.  For some reason, going to the gym has always been my jam.  Maybe it’s the fact that I was never coordinated enough to rock out the team sports (example: the only point I ever scored in basketball was on my own net, sorry again about that girls). And of course, working out in a gym has always been easy and convenient, completely on my own terms and schedule.  Until I had kids.  Seriously, when is there time to fit in the gym with a couple of little ones pulling at your shirt with endless needs at every waking hour?


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Pan Seared Fish with SunGold and Green Kiwi Salsa

Appies & Snacks, Main Dishes

Pan Seared Fish with Green and Sungold Kiwi Salsa

I am 100% convinced that life simply can’t get any busier. Which is why I LOVE meals that can be easily whipped up without having to compromise on nutrition!  Who’s in?

One of the absolute easiest ways to jazz up a meal is by topping a plain dish with salsa. Now, I’m not talking about the salsa out of a jar: homemade is where it’s at. Before you let out a big sigh and close this page, let me just say that making your own salsa is SO easy, especially when you have access to ingredients like kiwifruit.View The Post

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Creative Gifts for the Foodie

DIY, Entertaining, Inspiration, Lifestyle

Beautiful, creative classic gift ideas for the foodie on your list

I couldn’t decide if this post was painfully early or ridiculously late.  I mean, wedding season is pretty much wrapped up, and thoughts of holiday gift buying likely hasn’t graced our to-do lists yet.  BUT I realized that it’s never too early to have a solid list of gift ideas for that special someone who simply loves food, no matter what the occasion.  Because a gift card just doesn’t cut it sometimes!  To help avoid that last minute panic throughout the year, here are some creative ideas for that foodie on your list:

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Nutrition Supplements: What this dietitian takes … and why!

Beauty, Nutrition

A Dietitian's Guide to Nutrition Supplements: what I take and why!

Each year as summer draws to a close I get an extra surge of motivation to clean up my act.  Summer marks a time for me to let loose a bit, enjoy an extra glass of wine or ice cream when the urge strikes and chill out.  And this is totally acceptable in my books, I’ve always believed in ‘everything in moderation’ and that food is meant for nourishing AND enjoying!

All that being said, I tend to indulge a bit less the rest of the year, and find that fall is such a great time to get back on track nutrition-wise.  And let’s face it, with school starting and colder months on the horizon (sad but true, don’t hate me for saying it!), taking measures to strengthen our bodies and immune systems can’t hurt.View The Post

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Okanagan Wine Pairing Menu

Appies & Snacks, Main Dishes, Recipes, Salads, Sides

Okanagan wine pairing with Sandhill wines by Tori Wesszer from Fraiche Nutrition, including Salmon Cakes, Peach Chèvre Crostini and Creamy Mushroom Ragu

I can’t believe that we’re in the back half of August, someone please tell me where the summer has gone! That being said, there are still many days ahead to soak up this beautiful weather and enjoy cool beverages, flowy dresses and delicious fresh summer food.

I was thrilled to have the opportunity to partner with Sandhill wines for this post!  Clearly I love food, but wine has also been a passion of mine for many years.  I took a wine course with one of my best friends Alyssa many moons ago (doesn’t seem like that long ago, but it was over 10 years now, I suppose that’s what happens when you get older) and since then have loved finding food and wine that tastes good together.  I will admit that one of my favourite things in the world to do is to pour a glass of wine, put on some Frank Sinatra and cook with my talented hubby Charles.  It’s our happy place.View The Post

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Kiwi Yogurt Tart (Gluten free)

Breakfast, Desserts & Baking, Gluten-Free, Recipes

Double Kiwi Yogurt Tart by Tori Wesszer from Fraiche Nutrition. So beautiful and healthy, great as a dessert or even for breakfast!

There are few things in this world more beautiful than the flesh of a kiwifruit. The contrast and symmetry makes them a pure work of art: way to show off Mother Nature!

I was SO excited to have the chance to partner with Zespri Kiwifruit to make a couple of recipes with kiwis! Kiwifruit, are a nutrient-dense food, meaning they have a lot of nutrition per calorie; an average kiwifruit contains a mere 45-50 calories. They have vitamin C, antioxidants, which support immune health and skin health, and fibre and potassium, which help reduce the risk of heart disease. In fact, one serving (2 kiwis) of Green kiwifruit contains as much fibre  as a bowl of bran flakes and a serving of SunGold kiwifruit contains as much potassium as a medium banana!

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Peach Cherry Salsa

Appies & Snacks, Gluten-Free, Recipes, Vegan

Peach Cherry Salsa made from local Okanagan fruit by Fraiche Nutrition

Anyone who lives in the Okanagan knows that there’s a sweet spot in the middle of summer where cherry and peach season overlap.  It’s the definition of PURE HEAVEN!  It’s as though Mother Nature had a burst of generosity and decided to completely spoil us rotten for a few weeks.

I wrestle with big decisions these days such as which fruit to call my favourite, peaches or cherries? I know, zero sympathy, right? Both taste like candy (but so much better) and are packed with vitamin C, fibre and potassium.  Not one to discriminate, I decided to play Switzerland and create a dish that uses both of them.  Problem solved!View The Post

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Back to School Snack Guide

Appies & Snacks, Kids, Living, Lunch, Nutrition, Recipes, Snacks

Back to school snack guide to make packing lunches easier for moms! Tori Wesszer from Fraiche Nutrition has put together a top 20 list of healthy kid friendly snacks for those busy back to school days!

I can’t believe that Charlie is already going into kindergarten, someone please tell me where time has gone!?  I get all teary-eyed thinking of him going to school, I’m going to be a complete mess on the first day!

Speaking of which, it’s about that time of year when visions of school lunches start popping into mom and dad’s heads!  Before you hit the panic button (you still have tons of time to enjoy the summer, take a deep breath), I thought I would write a post to give you some ideas for healthy snacks to include in lunches to make life that much easier when September rolls around.View The Post

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