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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Homemade Cherry Ice Cream 2 Ways

Desserts & Baking, Recipes, Vegan

Homemade Cherry Ice Cream Two Ways including chocolate cherry vegan and vanilla cherry, made with simple ingredients by Tori Wesszer from Fraîche Nutrition and whipped up in a Cuisinart ice cream maker.

Everyone has their vice, right?  Well, ice cream is my kryptonite. It’s been my weakness since I was a kid and remains my favourite treat to this day. And let’s face it, on a warm summer day is there anything better? I think not. Which brings me to this post: homemade ice cream.

There is something so cathartic about making your own food from scratch and ice cream is no exception. You can buy ice cream, but making your own takes it to a whole new level! I love having the creative freedom to add whatever my heart desires and coming up with new combinations. Needless to say, the kids LOVE it, and it’s such a fun way to involve them in the kitchen.View The Post

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Creamy Garlicky Kale & Mushroom Pasta (Vegan)

Main Dishes, Recipes, Vegan

Creamy Vegan Kale and Mushroom Pasta

There is simply nothing that says comfort food better than pasta.  Even in these warm summer months I find myself craving a dish of pasta every now and then, and of course once September hits it’s game on!

We grew up having mushrooms in nearly every second dish.  It’s funny how mushrooms can be so polarizing, either you love them or you hate them.  I’m bound and determined to have a family of mushroom lovers…let the training begin!

Once upon a time we thought that mushrooms had zero nutrition, but were ‘we’ ever wrong!  As a dietitian I preach of the importance of jamming your diet full of colourful fruits and vegetables, but this message diminishes the value of some of the less colourful ones such as mushrooms (cauliflower is another that comes to mind).  Here’s the lowdown on how nutritious  mushrooms really are!View The Post

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Black Forest Black Bean Brownies (gluten & dairy free)

Desserts & Baking, Gluten-Free, Recipes

Black Forest Black Bean Brownies gluten free and dairy free and made in a blender!

My husband doesn’t really have a sweet tooth.  He’s the kind of guy who would rather have another serving of dinner and skip the dessert (I can’t relate for the record).  Despite this, he has a real soft spot for Black Forest cake. Therefore, once a year I indulge him for his birthday and make a towering cake piled high with layers of soft, moist chocolate cake, fluffy whipped cream, shaved chocolate and rum-laden cherries.

I wanted to do something different this year (playing with fire, I know), and figured I would try my hand at a black bean brownie version.  I mean, we’ve been married for nine years, isn’t it time we mix things up?  Maybe the cake wasn’t the place to start…


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Tropical ‘Nice’ Cream Sandwiches (vegan)

Desserts & Baking, Recipes, Vegan

Tropical Nice Cream (vegan) sandwiches using Almond Breeze almond beverage, rolled in toasted flaked coconut and perfect for a healthy summer treat!

(This post was sponsored by Almond Breeze)

It’s that time of the year that we’ve all been waiting for … ice cream season!  Summer weather has us dreaming of days spent lounging poolside, frilly bikinis and of course all of the indulgences that go with it!  One of our all-time favourite summer foods are ice cream sandwiches: I mean, what is there not to love?   We decided to put a Hawaiian twist on this classic treat by making these Tropical ‘Nice’ Cream Sandwiches… get ready to wow your guests!

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