Superfood Scramble

As I was scrambling a few eggs for breakfast last week I felt pretty chuffed with myself that I had super-charged them with a sprinkle of turmeric, a warming, anti-inflammatory spice that is often referred to as a “superfood” on the Internet. Standing over the stove I realized that every ingredient in the pan was in fact a superfood in their own right.

“Superfood” is a term that’s always kinda made my skin crawl. Not just because it’s a bit cheesy but because it leads people to believe that food has to be expensive, hard to come by and in some cases straight up kind of weird in order to be good for you when nothing could be further from the truth. Just about any food that is fresh, natural, of good quality and as close to it’s whole form can be “super” when prepared correctly.

Yes there are some heavyweights out there, take spirulina for example. Just a teaspoon of this blue-green algae is the nutritional equivalent of eating several servings of dark leafy greens. It contains essential fatty acids, calcium, iron, magnesium, B vitamins including the ever-elusive B12 and a complete source of protein. But that’s in a teaspoon. Also it is algae. And as nutritious as that may be, we need more than a teaspoon of superfoods in a day to keep us healthy – including the pleasure of you know actually eating, preparing and sharing a meal with loved ones, all of which can be as nourishing as the food itself.

A teaspoon of a super food isn’t going to make us healthy or undo the damage of a diet made up primarily of processed, refined junk food. Enter “regular” food, which as I mentioned earlier can be super in their own right, perhaps even more so then the “super” foods because they should be making up the bulk of our diets. Chances are you have several regular/super foods lurking in your kitchen at this very moment. Here’s what I put into my scramble along with the turmeric I mentioned earlier:

Onions, garlic & ginger – aka The Holy Trinity: There’s a reason that almost every recipe begins with onions and garlic – they are delicious and they are powerful. Both are rich in sulfur and pretty much anti-everything: anti-fungal, anti-inflammatory, anti-bacterial, antioxidant. Ginger is all of the above plus very soothing for our GI tracts. It’s important to get raw sources of all three in our diets for maximum super goodness.

Coconut oil: A healthy form of saturated fat made up on medium-chain triglycerides, coconut oil is also anti-bacterial, viral and fungal. It is a good oil for cooking as it has a high smoke point.

Chilli: Fresh and dried chilli peppers contain capsaicin – this is what makes them hot, but also what makes them anti-inflammatory. And the hotter the pepper the more capsaicin it contains.

Eggs: Perhaps the most perfect food, eggs contain protein, healthy fats and a wide range of vitamins and minerals including choline which is an essential nutrient for our nervous system.

Greens: Spinach, kale, lettuce, chard… The list of greens is long and so are the reasons why we should be eating a variety on a daily basis. Dark leafy greens contain everything that is good for you: protein, fibre, vitamins and minerals.

There you have it – a regular food scramble that is actually pretty super if you ask me. Take a look around your kitchen and you’ll be amazed at how powerful the “regular” every day foods can be!

Superfood Scramble
Serves 2


2 Tbsp coconut oil
1 small white onion, diced
1 Tbsp minced ginger
2 large garlic cloves, chopped and divided
1/2 tsp turmeric
Fresh or dried chilli, to taste
2 large handfuls of greens (I used baby kale)
4 large eggs, lightly beaten
Sea salt and pepper to taste


  1. Melt coconut oil in a skilled over medium-low heat. Once melted, add onions and saute until slightly softened, you want them to still have a bit of crunch.
  2. Add ginger, turmeric, chilli and half of the garlic and saute until fragrant, about 30 seconds.
  3. Toss your greens into the pan and stir until the leaves are coated in the fragrant oil and just beginning to wilt.
  4. Add eggs to the pan and stir to combine. Scramble until just set and season with remaining garlic, sea salt and pepper.
  5. Enjoy!

Ditching Dairy


When I learned that I had to remove all sources of dairy in my diet because my 10 day old, nursing daughter was allergic to cow’s milk protein I thought it was going to be a cinch.

“Oh, that’s no problem I don’t really consume dairy,” I scoffed to the pediatrician. “I’m a nutritionist.”

That was my subtle way of saying that I know better than to be consuming dairy. I don’t drink milk, take my coffee black and will happily choose a scoop of Coconut Bliss over regular ice cream. And if it was imperative to the health of my sweet little baby, well I could live without cheese – it was only a once in awhile treat anyway.

Or so I thought. Those first few days unfolded just as I thought they would, but then reality set in. I realized how often I reached for butter when cooking and all the places it hides when you’re out in the world. I now had to make sure that everything I ordered in a restaurant or picked up at a bakery was completely free of any milk ingredients. More often than not it meant having to take a pass.

It turned out that cutting out dairy was a lot more difficult than I had anticipated. And the reason for that was because I was eating a lot more dairy than I realized. Just because I wasn’t dishing up cheesy casseroles or going through cartons of 2% each week didn’t mean that my diet was “dairy free.” I had let a little bit here and there, those once in awhile treats like a great pizza or a non-gluten free, non-vegan baked goodie become part of my every day diet without even realizing it.

I am sharing this experience because it gave me a new perspective on having to make drastic changes to our diets – something I am almost always recommending to clients. Sure in the past I have cut out things from my diet, but it was always voluntary and there always seemed to be exceptions to the “rules” I imposed on myself. But now even just a tiny amount of dairy is enough to cause my daughter to have a reaction, so I don’t ever want to risk it – not even just a bite on a special occasion (and isn’t it funny how you can convince yourself that just about anything is a special occasion!?).

Removing dairy from my diet wasn’t a cinch. It was a damn hard – and I’m a nutritionist.

Fall Harvest Salad

While I will miss the sweet summer bounty of fruit like locally grown peaches and berries, I am ready for the warm, grounding foods the autumn harvest brings. As the weather gets cooler there is nothing better than cozying up with hearty squash, crispy apples and dark leafy greens.

This is the salad I put together for my family’s potluck Thanksgiving dinner. Of all the squashes you can find at the market, delicata is my favourite. Not only does it have a mild, sweet flavour (you might find it labelled sweet potato squash), you can EAT THE SKIN. Anyone who has ever tried to peel a butternut squash knows what I’m talking about, amiright? I am all for making our lives easier, and the green and yellow stripes pretty up your plate.

Winter squashes like delicata squash are anti-inflammatory and full of antioxidants, perfect for bolstering your immune system as the flu season sets in. I brought home the leftover salad from our Thanksgiving dinner and added 1/4 cup of cooked Puy lentils per person to turn it into a meal. Yum!

Roasted Delicata and Beet Salad 
Serves 4
Adapted from It’s All Good and Isa Does It

1 delicata squash
1-2 tablespoons olive oil
2-3 cooked beets, cut into 1/2″ chunks
1/3 cup toasted pumpkin seeds
4 cups baby kale
4 cups arugula
1 tablespoon Dijon mustard
1/4 cup apple cider vinegar
1 tablespoon maple syrup
1/4 olive oil
sea salt & pepper to taste


  1. Preheat oven to 425F.
  2. Wash squash well. Slice lengthwise and scoop out seeds, cut into 1/2″ slices. Toss with olive oil and salt and pepper, then arrange in a single layer on a baking sheet. Bake for 20-25 minutes or until squash is fork tender. Set aside to cool.
  3. While squash is roasting prepare dressing by combining mustard, apple cider vinegar and maple syrup in a small bowl. Slowly pour in olive oil. Season with salt and pepper to taste.
  4. Combine greens, beets and squash. Dress to taste and top with pumpkin seeds.
  5. Enjoy!

The Health Benefits of Gratitude

H0N9VC26H9Thanksgiving weekend is upon us and it’s my very favourite holiday! I love everything about Thanksgiving – the delicious food enjoyed with family, the crisp autumn weather and of course the act of consciously giving thanks for abundance.

But giving thanks isn’t just a great excuse for a big family dinner. The thankful appreciation of the goodness in our lives, whether tangible or intangible, can have a positive effect on our health and wellness. Studies have shown that gratitude can improve our mental and emotional health by increasing happiness and optimism, and can strengthen our relationships with family, friends and coworkers. There are physical benefits to gratitude as well, stronger immune systems, lower blood pressure and improved sleep.

Given that gratitude has such as positive impact on our health, why we do we limit the giving of thanks to just one day of the year? Cultivating a regular gratitude practice doesn’t need to take a lot of time or effort. Here are a few ideas to help you cultivate a regular practice of gratitude:

Keep a gratitude journal

Jotting down what you are thankful on a regular basis, whether it’s daily, weekly or on another schedule that suites you best, brings us into the present moment and helps us to recognize that no matter where we might want to be in the future, there is goodness in our lives today. Going back to read through what you have recorded in your journal is also a great way to boost your mood!

Write a thank you note

Unless you are a hermit who lives off the grid in the middle of nowhere there is likely at least one person in your life that deserves a thank you. Don’t keep that gratitude to yourself! Take a few minutes to write a hand-written thank you note to anyone that deserves it – from the barista that gets your complicated coffee order just right each morning to a coworker who went out of his or her way on a recent project. Let them know what you are thankful for and what their generosity means to you.

Count your blessings

If nothing else, taking a minute out of your day – literally 60 seconds – to count your blessings can still boost your mood and help you cultivate gratitude. Make a quick list in your head of all the good things in your life you are thankful for. Try it out when you’re brushing your teeth, commuting or waiting for an elevator. Sometimes before I go to sleep I like to associate something I am grateful for with each letter of the alphabet! For example apple picking, my smiling baby, chamomile tea, etc.

This year I have more to be grateful for than ever before – my new little family and our sweet baby girl! I am also incredibly thankful for the family members and friends that have helped us adjust to life with a newborn and to our midwives, doctors and nurses that took care of Maisie and me during and after our birth experience.

Happy thanksgiving to you and your families! What are you giving thanks for this year?