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Summer Citrus Dressing
Ingredients 1 block soft tofu 1/2 cup olive oil Juice of 1 large lemon Splash of water 2 large green onions - washed and chopped pinch or two of salt Make it Add all ingredients to a food processor or mini blender and blend until smooth. Pour into a glass...
Summer Mocktails
Strawberry Watermelon Bellini Ingredients 1 cup frozen strawberries 1 cup frozen watermelon Juice of 1/2 lemon 1 squeeze of honey 3 basil leaves chopped Splash of water 1/2 cup soda water or sprite Make it Add all ingredients except the soda water into a blender and...
Cilantro Turkey Meatballs
To Make the Meatballs You Will Need… 1 pound ground turkey 1 cup bread crumbs or panko 3 cloves chopped garlic - more if you really love garlic! 1 cup fresh cilantro minced (parsley if you prefer) 1 large egg 1 cup chicken broth 2 large handfuls of arugula (or your...
Mixed Bean Burrito Bowl
You Will Need… Half can of a 540 mL can of black beans - drained and rinsed Half can of a 540 mL can of red kidney beans - drained and rinsed 2 Tbsp olive oil 1-2 large cloves of garlic – minced 1/2 medium yellow onion - diced 1 small yellow or orange - diced 2 cups...
Registered Dietitian Approved Reasons to Stock USA Rice in your Pantry and into your Meals
As a Registered Dietitian one of my top tips is to have a pantry that is well stocked with certain staple foods, USA Rice being one of the items at the top of the list. Some clients are surprised when I mention rice as a food to keep on hand in their home, especially...
Very Berry Baked Oatmeal
You Will Need... 3 Cups rolled oats 1/4 cup preferred sweetener (white sugar, brown sugar or liquid honey) 2 teaspoon baking powder 2 eggs 3 Cups milk beverage of choice (soy, almond or cows milk) 1.5 cups frozen fruit of choice (ex. blueberries or raspberries) ...
Creating SMART GOALS and ACTION STEPS
Time to get UNSTUCK with your goals! The way to make this happen is by following these four steps. Clearly define your personal values. This is crucial to creating goals in line with the life you want to live. Clearly define what you want to achieve by creating SMART...
The Healthy Eating Active Living Holiday Survival Guide
This time of year it can feel impossible to stick to your nutrition plan and feel challenging to find time to keep up with fitness goals. In this guide you will find helpful tips that you can use to maintain the progress you have made so far, all while enjoying the...
Oven Roasted Chickpeas
Okay people! The secret is out. Those canned chickpeas that have been hanging out in your cupboard are your new favourite snack. Yes, you read correctly. We have talked about the great nutritional qualities of these magical chickpeas before. Packed with protein and...
No Bake Date Energy Balls
This naturally sweetened treat is perfect for that dreaded 2 o’clock crash. Often this is when that sugar craving hits, and the office vending machine starts calling your name. With this sweet and healthy treat in your arsenal of healthy options you can say a very...
Gluten & Dairy Free Vegan Chocolate Cake
Gluten and Dairy Free Chocolate Cake. Need we say more? Didn’t think so. This cake is so deliciously decedent; you won’t be able to get enough. Try this no fuss recipe that allows you to whip up a chocolate cake for any special occasion. You will need… 1 ½ cups gluten...
Cumin Spiced Hummus
Hummus is a popular Middle Eastern spread made from cooked chickpeas. It is low in fat while high in protein and fibre. It is perfect to dip vegetable sticks and crackers, or to use as a spread for wraps and sandwiches. ...
The Perfect Detox Diet
The holidays are over and we are faced with a brand new year. Often at this time we find ourselves looking for a new nutrition or training program as a reset to better habits. Detoxing continues to be an option many people turn to. Detox diets often come in the form...
Anti-inflammatory Foods To Add To Your Next Grocery Haul
Inflammation is a normal protective process that occurs in the body after an injury or acute illness like the flu. We normally feel this inflammation in swollen glands and congested noses, and over time, as we get better, this inflammation goes away....
Golden Milk
You will need... • 2 cups (500 mL) milk beverage of choice (ex. Soy milk) • 1 tsp turmeric powder • 1/2 tsp cinnamon or nutmeg • tiny pinch of black pepper • 1 tsp honey or maple syrup Prepare The Milk... In a small sauce pan add all the ingredients and bring...
Black Bean Dip
Black beans are a power house food that provide lean protein and loads of health boosting fiber. They are cost effective and easy to prepare, whether making them from scratch or ready made from a can. This recipe is perfect for dipping vegetables, eating with pita...
White Chocolate Lemon Zest Cranberry Cookies
These cookies are perfect for the Christmas season. The lemon zest brings out the cranberry taste for a refreshing punch of flavour. You will need: 1 egg 1/2 cup brown sugar (packed) 1/2 cup canola oil 1 cup white flour 1/2 tsp baking soda 3/4 cup quick...
The Holiday Survival Guide!
The holiday season is upon us! This time of year has always created a unique barrier for my clients. Whether it is a work party, a best friend’s holiday get together, a family dinner, or a New Year’s party; holiday parties tend to get in the way the routine you have...
Tropical Burst Smoothie
Smoothies are a great option for breakfast, a snack or as a way to get in those oh so important veggies and fruits. This one has a bright and delicious flavour, sure to please any palette.Ingredients 1 chopped banana 1 cup mixed berries (fresh or frozen) 1/2 fresh...
Black Bean, Chickpea and Avocado Salad with Balsamic Dressing
Alright, now here is a salad that eats like a meal. This high fibre, high protein salad is great to whip up for a gathering of many or a batch cook for the week. Beans are a cost effective, nutrient dense option in a time when the cost of food is on the rise. No time...
The Benefits of a Training Partner
Finding motivation can sometimes be the biggest barrier to achieving a consistent exercise routine. Most often when we speak about motivation we are talking about motivation that is self-driven, meaning it comes from within. This is called internal motivation....
Pesto Veggie Pasta Salad
Summer time calls for fresh and easy-to-prepare meals. This salad is perfect to batch cook for a week of lunches, or to wow your guests at your next BBQ. I first whipped this salad up to bring to a potluck, and when it got rave reviews, I knew I had to bring it to the...
Three Step Pesto
I love parsley and cilantro, but typically use it in small amounts. So in an attempt to prevent the remaining bunch from going to waste, I made this pesto recipe using either pesto or cilantro instead of traditional basil. The outcome is super delish! I use Manitoba...
Maintain Your Fitness & Nutrition Goals All Summer Long!
Hooray! The sun is shining! If you are like me and live in a city where many months are cold and snowy you definitely want to spend every second of summer soaking up the sun. Patios, beach days, long walks, BBQs... the list goes on. This can make staying active and...
Red Pepper & Black Bean Vinaigrette
This is a super simple vinaigrette that packs big flavour. It can be used on salads and as a marinade for meat. Ingredients1/2 cup canola oil 1/2 cup white vinegar 1 Tbsp black bean garlic paste 1 Tbsp Chili garlic paste 1/2 red bell pepper finely choppedJuice of 1...
Green Lentil, Arugula & Spinach Salad
This salad says horray for summer! Fresh and full of flavour, it's perfect for a light lunch or to bring to a potluck or cookout. Ingredients 4 cups arugula and spinach mix 1 cup of cooked green lentils 1/2 cup feta cheese Directions First prepare your lentils for...
Baked Apples with Salted Caramel Sauce
Food Photography: Bree-Ann Merritt Photography Okay so this one is quick and easy. A little bit of healthy and a little bit of indulgence to handle that sweet tooth craving. You will need...3 apples (pick your favourite) 1 tsp of cinnamon 1 tsp nutmeg 1 tsp salt1/2...
Peach Ginger Mint Iced Tea
You will need… 8 cups of water 8 medium mint leaves 2 tea bags (ginger peach) - I used President's Choice bagged tea1/4 cup lemon juice 1/4 cup maple syrup or your favourite natural sweetenerPrepare the steeped tea…I steeped my leaves on the stove in a pot but you...
Basil Lemon Iced Tea
You will need… 8 cups of water 6 large basil leaves 2 tea bags (black tea)1/4 cup lemon juice 1/4 cup maple syrup or your favourite natural sweetener Prepare the steeped tea… I steeped my leaves on the stove in a pot but you can choose your favourite method. Bring...
Sweet & Spicy Garlic Barbecue Chicken Drumsticks
Food Photography: Bree-anne Merritt Photography You will need… 1 cup sweet & spicy garlic barbecue sauce 10 - 12 chicken drumsticks or chicken thighs 2 large garlic cloves chopped 2 tbsp vegetable oil Salt and pepper - heavy sprinkle of each Prepare the chicken…...
Sweet & Spicy Garlic Barbecue Sauce
You will need… 3/4 cup liquid honey 3 Tbsp Hoisin sauce1 1/2 tsp garlic chili sauce1/2 tsp chili powder1/2 tsp garlic powder1 1/2 cup waterPrepare the Sauce...Add all your ingredients into a small sauce pan. Bring the mixture to a simmer over low-medium heat. Keep it...
Roasted Red Pepper & Basil Potato Salad
Food Photography: Bree-Ann Merritt Photography You will need…2 large red potatoes1 large clove of garlic chopped 1 cup canned corn kernels1/4 cup roasted red peppers chopped2 stalks green onions chopped1 cup plain full fat Greek yogurt1/4 tsp paprika2 large basil...
Berry Lemon Cupcakes
Food photography by Bree-Ann Merritt Photography DesignYou will need… 2 cups pastry flour2 tsp baking powder 1 tsp salt 1 cup canola oil 1 1/2 cup sugar 3 eggs 1 cup milk 2 tsp lemon zest 1 tsp lemon extract The juice of 1/2 lemon First preheat your oven to 350...
Manitoba Bison Sausage Scrambled Egg Hash
This delicious breakfast meal highlights Manitoba bison sausage. It's perfect for a weekend breakfast or brunch. Food Photography: BreeAnn Merritt Photography You will need… 1/4 small white onion diced 1/2 large red pepper sliced 10 baby potatoes 1/2 cup low fat...
Whole Wheat Cranberry Muffins
Prepare a batch of these muffins for a quick and easy grab and go breakfast! Food Photography: Breeann Merritt Photography Preheat your oven to 350 degrees CelsiusYou will need… 1 egg1/4 cup canola oil3/4 cup milk (1-2 %)2 Tbsp unsweetened apple sauce 3/4 cup...
Kale, Beef and Crimini Mushroom Stir Fry
Food Photography by: Bree- Ann - Merritt Photography Makes 4 servings.You will need… 1/2 medium red onion diced 2-3 cloves minced garlic 2 sprigs fresh rosemary 200 grams sliced Crimini mushrooms 1 large bunch of kale (or your favourite leafy green)1 cup (250 ml) low...
Healthy Eating and Active Living on Vacation
It can be difficult to find the right balance of fitness and fun when away on vacation. The way to determine the right balance for you is to plan a vacation that is in line with your personal values. Now you may be thinking, "what do my personal values have to do with...
Cranberry Citrus Mocktail
It's the holidays, and that means it's time for a cocktail. My Cranberry Citrus Cocktail is low calorie and will complement any holiday party or meal. Food Photography by Breeann Merritt Photography Design Prep Time: 2 minutes You will need… A cocktail shaker 1 Ice...
Chocolate Chip Hemp Heart Cookies
Food Photography by Breeann Merritt Photography Design Prep Time: 15 minutes Bake Time: 15 minutes Okay, who doesn't love a good chocolate chip cookie?This one is packed full of flavour and good for you ingredients too! You will need… 1 egg 1/2 cup brown sugar...
Thriving Through the Holidays
In the past 4 years that I have been working as a Registered Dietitian and Certified Personal Trainer, the season of holiday parties has always created a unique barrier for my clients. Whether it is a work party, a best friend’s holiday get together, a family dinner,...
At Home Workout
WARM UP:Complete exercise 1 through 8 one after another. Complete 10 repetitions of each exercise.Alternated Forward LungeArm CirclesStanding Knee PullsMarch/Walking in place (side to side = 1 rep)Alternated Backward LungeJogging in placeButt KickersJumping JacksNOW...
Very Berry Smoothie
This smoothie is one of my favourites. I love how quick and easy it is to prepare. It's a great choice for a morning beverage, afternoon pick me up and a perfect combination of carbohydrates and protein for a post workout recovery drink. Not sure what to eat before a...
Vanilla Bean Cinnamon Cupcakes
Food photography by Bree-Ann Merritt Photography Design I made this cake with organic vanilla bean, which requires an extra step of steeping the vanilla bean into the milk for the cake. I think the extra step is totally worth the true vanilla flavour it provides, but...
Happy Birthday Momma!
Photography by Bree-Ann Merritt Photography Design September 29th is my mother’s birthday. This year, she surprised me when she said she wanted to host her birthday party in her home. Why was I surprised? Well you see, my mother typically avoids attention on herself,...
Chocolate Protein Whole Wheat Pancakes
Okay, so these pancakes are amazing. You can use any flavoured protein powder you like. For this batch I went with chocolate. These pancakes can be enjoyed for breakfast, or even as a post workout meal after resistance training. They provide a great combination...
I Don’t Lift Weights! I’ll Get Too Big!
It has been a long time fear of many women (not all) that including weight training into their exercise program will result in them looking masculine or bulky. In reality it is quite the contrary. Trust me ladies, (and gents) I wish it was as easy as one might think...
Client Spotlight
Spotlight on: Mike CullenMike and I first met at the Assiniboine Athletic Club where he is a member. I noticed Mike right away as he was always so friendly! He exudes a love for life and fitness, oh ya and the Winnipeg Jets (Go Jets, Go!). I also quickly noticed...
Nice to Meet You!
To those reading this, and who are meeting me for the first time, let me introduce myself. My name is Chinweoke Asagwara; many people call me Chinwe, and even more people, lovingly, call me Chi. I come from a large family; I have 4 siblings in total with 2 older...
Zesty Mustard Vinaigrette
Ingredients: 1/3 cup canola or olive oil 4 Tbsp white vinegar 1/2 tsp black pepper 1/2 tsp garlic powder1/4 cup lemon juice 1 - 2 Tbsp (s) grainy dijon mustard1/2 small garlic clove - chopped finely Add all ingredients in a glass mason jar and give it a good...
Baked Salmon Salad with Zesty Mustard Vinaigrette
A lot of my clients tell me they would like to include more fish in their diet, but struggle with how to prepare it. This salad was created with that in mind. It is a light and fresh meal that packs a lot of flavour. What I really like about it is the versatility - it...
Chinwe’s Simple Yet Delicious Granola
Makes about 2 cups Ingredients:1 cup steel cut oats1/2 cup of your favourite dried fruit (suggestions: cranberries or raisins) 1 Tbsp. ground flax seed or chia seeds¾ cup of your favourite seed(s) (suggestions: sunflower seeds) ¾ cup of your favourite chopped nuts (...
Overnight Oats
Food photography by Breeann Merritt Photography You will need...1/2 cup rolled oats (not quick cooking oats)1/2 cup skim milk1/3 cup plain yogurt1/2 banana2 Tbsp Hemp Hearts ( I enjoy Just Hemp Foods Brand)1/2 Tbsp. chia seeds or ground flax seedsPinch...
The Perfect Pre-Workout Meal
Proper nutrition is essential for the body to complete daily tasks. When it comes to exercise, nutrition is even more important because we are asking our bodies to go above and beyond its typical workload. Planning a meal before a workout might feel like a confusing...