http://www.therusticcooking.com/

The Rustic Cooking, Main Street, Milton, ON (2025)

10/31/2022

A Stanford study from 2018 shows that 80% of non-diabetics experience high glucose spikes from everyday foods. These spikes cause various issues, such as accelerated aging, hormonal imbalances, and cravings.

What kinds of foods cause glucose spikes?

That doesn't mean you should altogether avoid Halloween candy! But it's essential to protect your body against the spikes, which can be done with simple tweaks, like eating foods rich in fat, protein, or fibre before (or with!) the candy.

Have a healthy and happy Halloween!

10/27/2022

Nothing makes us happier than knowing that you love eating The Rustic Cooking meals! 😍

If this feedback made your mouth water 😋 run to our website to view the full menu. From breakfast to dinner, we offer:

💚 Postpartum meals
💚 Active Fitness meals
💚 Vegan & vegetarian meals

10/25/2022

Eating only a small amount of pumpkin seeds daily can boost your health, as these seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients!

Learn how to prepare this easy snack 👇🏽

🥄 Scoop the seeds from fresh pumpkins and place them on a paper-covered table.

🚰 Remove as many seeds as possible from the pumpkin "guts" and rinse until the seeds are clean, using your fingers to sort out pulp and fibre.

🌞 Spread pumpkin seeds on wax paper to dry, usually overnight, or leave them in the oven for 30 minutes at low temperature.

🎃 Roast pumpkin seeds using olive oil and your favourite spices at a moderate heat of 350°F (177ºC) for about 12 to 15 minutes, tossing the seeds every 5 minutes.

10/20/2022

Did you know? Eating the right foods during pregnancy can help future moms manage symptoms like morning sickness, nausea, cravings, and food aversions.

🥑 3 foods that will help you diminish nausea 🥑

Oatmeal: This great source of fibre is generally easy on the stomach and well-tolerated when experiencing morning sickness.

Avocado: The vitamin B6 and magnesium in avocados help reduce morning sickness symptoms.

Bananas: rich in vitamin B6, bananas can help with nausea and is also essential for developing your baby’s brain and nervous system.

Maintaining a balanced diet is also essential to reduce the risk of pregnancy complications, such as anemia. Click the link in my Bio to learn how The Rustic Cooking can support you during this particular moment in your life!

10/19/2022

You'll be addicted to breakfast as soon as you try our Fitness breakfast meals! 😍

These super-satisfying dishes are made with the best organic ingredients and are naturally sweetened. Our breakfast also contains high fibre and protein, which will keep you full for more time. 💪🏽

We are ready to support every wellness journey, so vegan options are available too.

👩‍🍳 Click the link in Bio to view the full menu.

10/18/2022

This healthy dough is the perfect alternative for future mamas craving pizza! 🍕

Delicious and crusty, it is made with yogurt, a good source of healthy fats, calcium, probiotics, phosphorus, folate, zinc, and protein.

The calcium in yogurt contributes to the baby’s bones, teeth, and proper brain and nervous system development.

Save this recipe for this weekend!

10/12/2022

While supplements are an efficient way to be healthier, they aren't intended to replace food itself, and that's because supplements can't replicate all of the nutrients and benefits of whole foods (like fruits and vegetables). 🍊

In the case of vitamin C, synthetic and food-derived vitamin C are chemically identical. However, the presence of phytochemicals in whole foods may affect the bioavailability* of vitamin C.

❓ Bioavailability is the proportion of a substance which enters the circulation when introduced into the body and so is able to have an active effect.

Other benefits of whole foods are 👇🏼

🔸 Greater nutrition, as whole foods contain a variety of micronutrients.
🔸 Essential fibre. The dietary fibre present in whole foods can help reduce the risk of type 2 diabetes, colorectal cancer, stroke and heart disease.
🔸 Protective substances, such as antioxidants, are part of many whole foods.

Now that you know all the benefits of having whole foods as a source for your vitamin C intake visit our website to learn how we can support your wellness journey. It's never been easier to eat healthy with a menu designed by a Certified Nutritionist! 👩‍🍳

10/11/2022

Recover your energy and feel at your best with The Rustic Cooking's signature postpartum meals. 🍲

After giving birth, food plays a critical role in a mother's healing process. What your body needs now differs from what your body needs pre-birth and even pre-pregnancy.

Eating well during your postpartum phase, you can be better supported to recover faster, thrive postpartum, and experience the joys of early motherhood.

Visit our website to view our delicious meal plans for new mamas: https://therusticcooking.com/collections/postpartum-meals

10/07/2022

Everywhere we look in the healthy aisle of the market, we see enough protein bars, shakes and powders to make most people think they need a protein supplement. But is that true? 🤔

Although adequate protein is necessary, our bodies can't store it, so once needs are met, any extra protein is either used for energy or stored as fat, much like excess calories from any other source.

An extra protein intake also can lead to elevated blood lipids and heart disease, as many high-protein foods are high in total and saturated fat. It also poses an additional risk to people predisposed to kidney disease.

So, how much protein do you actually need? The current Canadian guidelines estimate daily protein needs at 0.8 -1.3 grams per kilogram of body weight.

👩‍🍳 We can help you with your daily protein intake. Click the link in Bio to check out our meals for the week!

10/06/2022

If you are interested in the wellness world, you probably have heard “antioxidants” many times. But what does that mean, exactly?

Swipe to learn from a nutritionist why you should include foods with antioxidant properties in your diet 👉

10/05/2022

Have you ever tried h**p seeds? Well, here's why you should!

These small, brown seeds have antioxidant effects and may improve the health of the heart, skin, and joints. Get to know 4 health facts about this fantastic seed!

🌱 Source of protein: In every 30 grams (g) of seeds there are 9.46g of protein. The seeds are also a complete source of protein, providing all nine essential amino acids.

🌱 Source of fatty acids: H**p seeds are a great source of essential fatty acids like alpha-linolenic acid (ALA), which are crucial for long-term health. Since our bodies can't produce essential fatty acids, they must absorb them from the diet.

🌱 Source of fibre: 30 grams of h**p seeds contain approximately 1.2 g of fibre.

🌱 Source of vitamins: H**p seeds are a source of multiple vitamins and minerals, including vitamin E, magnesium, phosphorous, potassium, iron, zinc, and B vitamins.

After learning these facts, I bet you want to try h**p seeds ASAP! After all, they are a simple way to improve your health and wellness.

Good news: We add h**p seed protein powder to our energy balls and pancakes! And we'll soon have an Organic H**p option in The Rustic Cooking Menu. 👩‍🍳
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09/27/2022

Our life-changing meals use fresh and nutrient-rich, whole foods, locally sourced where possible 👩‍🌾

A Certified Nutritionist carefully designs each dish to support health, energy levels, and fitness goals, no matter your journey!

From postpartum to vegan, including fitness and wellness, we have everything you need for a better relationship with food.

Visit our website to learn more. 💭

09/22/2022

Fall is the peak season for mushrooms! 🍄

From shimeji to chanterelle, these edible fungi can provide you with protein, vitamins, minerals, and antioxidants.

The main antioxidant agents in mushrooms are selenium, vitamin C, and choline. Let's learn the benefits of each!

But first of all... Why are antioxidants so important 🤔?

🌱 The power of antioxidants: Antioxidants are chemicals that help the body eliminate free radicals, the toxic byproducts of bodily processes (such as metabolism). When too many free radicals accumulate in the body, oxidative stress happens, harming the body's cells and leading to the development of various health conditions, including cancer.

🌿 Benefits of selenium: It supports many bodily processes and helps improve cognition, immune system function, and fertility.

🌿 Benefits of vitamin C: It's necessary for the growth, development and repair of all body tissues, helping maintain cartilage, bones, and teeth.

🌿 Benefits of choline: It helps your liver and brain function correctly and is crucial for pregnant women to get enough choline as its deficiency can lead to congenital disabilities.

Antioxidants are just some of the benefits of mushrooms. Want to learn more? Watch the Stories!

09/21/2022

Did you know? When combined with black pepper to ensure complete absorption, turmeric may be the most effective anti-inflammatory spice to exist! 🤩

Many high-quality studies show that turmeric has major benefits for our bodies and brain, and most of them come from turmeric's main active ingredient, curcumin.

I listed some of the incredible benefits of this spice. Check it out!

🌿 Benefits:

1) It's a natural anti-inflammatory
2) It's antioxidant
3) Lowers the risk of heart disease
4) Delays aging
5) Fights age-related chronic diseases, including Alzheimer's.

👩‍🍳 Need a hand to help you with your turmeric intake? Check out our homestyle meal plans!

09/15/2022

Some may imagine that following a plant-based 🌿 or vegan diet is synonymous with "healthy." But that's not true.

Some vegans and vegetarians fall into the trap of quick, processed food, which profoundly impacts our bodies.

These pre-packaged, hydrogenated, oil-rich, and sugar-filled "quick foods" have increased the risk of various health conditions and issues such as cancer, heart disease, diabetes, and metabolic disorders.

So if you are a vegan or vegetarian, you should choose a diet primarily based on whole foods and avoid processed foods altogether.

And if you need guidance on your plant-based 🌿 wellness journey, I'm here for you. Click the link in my Bio to learn more about meal prepping & nutrition consultation to match your needs!

09/14/2022

As the wind gets chiller and the days get shorter, our comfort food cravings become stronger 🥣

But with some simple tweaks, you can enjoy delicious meals this time of the year without compromising your health!

Check out these healthy swaps to make during pumpkin season 👇

🎃 Eat your veggies! Make sure to add as many vegetables as possible to soups and casseroles. You can consider having a salad or vegetables for the other meals first.

🎃 Do you have a sweet tooth? Healthily satisfy your cravings by choosing low-sugar sweets or opting for fruit-based desserts.

🎃 Make filler dishes healthier by replacing refined white rice with quinoa, sweet potatoes or cauliflower rice.

🎃 Smart swaps for appetizers: consider switching full-fat dips for yogurt-based dips, and trade the margarine for avocado or olive oil.

What's your favourite Fall healthy swap? Let me know in the comments!

09/13/2022

Today is , and I couldn't miss the chance to tell you about this great legume.

Yep, peanuts are not considered part of the nut family! How nuts is that? 🤪

🥜 5 health benefits of peanuts 🥜

1) Peanuts help prevent heart disease by lowering cholesterol levels and stopping small blood clots from forming, reducing the risk of a heart attack or stroke.

2) Among nuts, peanuts are second only to almonds regarding protein count. And protein-filled food can help you feel fuller with fewer calories!

3) Peanuts are a low-glycemic food, meaning they don’t cause a spike in your blood sugar levels. Also, research has shown that eating peanuts can lower the risk of type 2 diabetes in women.

4) Peanuts are also a good source of fibre, which helps reduce inflammation and supports your digestive system.

5) Peanuts are an excellent source of various vitamins and minerals, including biotin, copper, niacin, folate, manganese and vitamin E.

What about celebrating this wonderful legume by eating a serving of peanuts today? 😋

09/08/2022

From a healthier gut to stronger immunity, basil leaves grow in abundance during summer and offer many nutritional benefits.

Did you know that consuming basil leaves early in the morning helps maintain a happy and healthy digestive system?

That's because the eugenol present in the leaves ensures anti-inflammatory action in the digestive tract.

It also contains anti-inflammatory properties that help lower the risk of heart disease, rheumatoid arthritis and inflammatory bowel conditions.

Basil's strong detox properties may do wonders for your liver health, as it helps prevent fat build-up in the liver.

This precious herb is part of our meal prepping at The Rustic Cooking! Visit our website or Instagram Shop to see the amazing food we make with basil.

The Rustic Cooking