Sprouting Balance Nutrition and Wellness

05/08/2022

05/11/2021

The idea for this post was inspired by two things. The first was an image I saw on social media of someone pulling their dinner out of the oven with every single pan covered in aluminum foil. The second is...

05/11/2021

Another upcoming workshop:
- Unique needs and nutritional tips
- Constant colds, picky eaters and behaviour modification
- Meal planning for busy families

All are welcome to attend! Please visit csnnottawa.ca for more information or to register.

04/21/2021

I’ll be teaching a virtual workshop next Saturday and all are welcome to attend! Please visit csnnottawa.ca for more information or to register

04/19/2021

We live in an increasingly stressful world, which is why it's important to help cultivate emotional and mental resiliency in our children. It won't be easy for parents, but avoiding these common mistakes can help.

02/21/2021

When you want to say “Be Careful!” - try this (organized according to Ellen Sandseter’s six categories of risky play):

Read the blog post here: https://childnature.ca/when-you-want-to-say-be-careful/

09/17/2020

Fall Flavours 🤗

https://meaningfuleats.com/pumpkin-power-breakfast-cookies-gluten-free-vegan/

These vegan pumpkin cookies are healthy, gluten-free and make a delicious breakfast or treat! Lightly spiced and full of chocolate chips.

03/29/2020

Delicious.

Day 6 - Chocolate Chip Cookies 🍪

Sunday baking vibes going on here. Let’s make some super yum (and healthy) cookies together today on at 5:00pm. As always, use what ingredients you have on hand, it doesn’t have to be coconut sugar, you can white sugar. I’ve even cut the sugar in half and they’re still gobbled up without any “um, these aren’t sweet enough”.

And if you didn’t catch my daughter making Blender Pancakes with some hilarious outtakes, do scroll down to watch it!

See ya on ’s Facebook and IG pages at 5pm today.

Chocolate Chip Cookies
Dairy-free ~ Egg-free ~ Gluten-free ~ Nut-free ~ Vegan ~ Vegetarian ~ Wheat-free

Makes 10 to 12 cookies

There are times when only a cookie will do. These oat-based cookies are totally satisfying without being overpoweringly sweet. Try dark chocolate chips—you might be surprised that the cookies are sweet enough without milk chocolate chips. These won’t last long, so maybe double the recipe!

1½ cups (375 mL) old-fashioned rolled oats
½ teaspoon (2 mL) baking soda
¼ teaspoon (1 mL) salt
½ cup (125 mL) coconut sugar
2 tablespoons (30 mL) virgin coconut oil or butter, melted
2 to 3 tablespoons (30 to 45 mL) almond or coconut milk
¼ cup (60 mL) chocolate chips, mini or regular size

1. Preheat the oven to 375°F (190°F). Line a baking sheet with parchment paper.
2. Blend the oats, baking soda, salt, and coconut sugar in a food processor or high-speed blender until the mixture has a flour-like consistency
3. Add the coconut oil and 2 tablespoons (30 mL) of the milk and pulse until the ingredients form a dough. If too dry and crumbly, slowly add the remaining 1 tablespoon (15 mL) milk. Stir in the chocolate chips.
4. Using a small ice cream scoop or your hands, form the dough into 10 to 12 balls and place them on the prepared baking sheet with equal distance between the balls or 1¼ inches (3 cm) between each ball. Press down on each ball to flatten it a little.
5. Cook for 6 minutes. It’s okay that they will look undercooked when you take them out of the oven.
6. Remove from the oven and let sit for 10 minutes before handling. During this time, the cookies will firm up. Once they’ve cooled, they are ready to serve.

Tip: Use Lily’s brand dark chocolate premium baking chips, and coconut oil instead of butter, for a vegan cookie.
�NUTRITIONAL INFORMATION
These cookies are a good source of magnesium, potassium, folate, fibre, and omega-3 and omega-6 fatty acids.

Recipe from Sprout Right Family Food - by Lianne Phillipson published by Penguin Random House.

03/21/2020

Quarantine is hard enough on it's own, and it could easily worsen previous mental health issues. Here's a mental health survival guide to being quarantined.

02/27/2020

Most days, I spend a whole lot of time talking to people about behaviour modification for long term health and quality of life goals. There are four primary ´pillars’ for this: nutrition, movement, sleep and stress management (or self care). Neglect in any one (or more) of these areas will lead to an inability to maintain stability in the other(s) and the foundation for health will crumble.
Most of us forget about self care... and we struggle as a result. We are also failing to model it’s importance for the little ones in our lives.

02/26/2020

Generally, when we think of baked goods, we picture cakes and cookies high in calories and fats that not only add inches to our waistline but aren’t serving our health in a good way overall.

10/14/2019

These healthy Pumpkin Pie Bars are perfectly spiced, naturally sweetened, vegetarian and gluten-free, making them a delicious treat everyone can enjoy!

09/08/2019

LAST DAY to grab or order my book from Indigo, Chapters and Coles at 25% off!

🍏 If by Friday, you’d run out of ideas for school lunch, you need this.

🥒 If you’re not ready for the week ahead and know at least two homemade meals that your family will eat, you need this book.

👶 If you’re starting your baby on solids and aren’t sure if baby led weaning or purée is the way to go, you need from page 114 onwards.

🥣 If you didn’t know what meat broth is the perfect first food for your baby, recipe is on page 129.

🧒🏻 If you’ve just had your 1st, 2nd, 3rd (or more) child, this book is a MUST.

🥜 If you have a child with allergies, chapter 5 is dedicated to you.

🧐 If you have a PICKY eater, this book will save your sanity.

🤒 If anyone in your family is already sick, has a sore throat or a sniffle, RUN to get this book.

🦄 If you’re headed back to work after pat/mat leave, this book will be your new BFF.

😴 If your child is having difficulty managing their emotions, behaviour or sleep, this book can help.

🍽 If you don’t know where to start meal planning, start on page 247.

💪🏼 If you need meal inspiration because you aren’t keeping up with offering healthy options to your family, PLEASE get my book.

🍪 Lastly, if you need a healthy and insanely delicious cookie recipe, I’ve got your back on page 311.



Penguin Books Canada

06/20/2019

This quick and easy Make-Ahead Asian Quinoa Salad makes delicious and healthy lunches for the whole week! Plus, it's vegetarian and gluten-free!

06/18/2019

: Smoothies are the perfect way to up your family's daily intake of fruits and veggies. They're quick, easy and nutritious, and kid-friendly too! Sneak in some greens with the banana and berries - they won't even be able to tell they're in there!

06/03/2019

A baby’s first year of life is filled with so many wonderful and simultaneously challenging experiences. Starting solid food can certainly involve the entire range of emotions for everyone involved, and can be a really daunting task... when/how do you start? What do you start with and how much!?!

Join me for an upcoming workshop to learn a little more about the importance of good nutrition and digestion during the transition to solid foods.