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Your Compass to Wellness

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Your Compass to Wellness

Our page will provide you with evidence-based food and nutrition information as well as fun and delicious heart healthy recipes and content.

We will be hosting our Teaching Kitchen at Home videos every month with easy and healthy recipes to re-create!

09/22/2023

This week, our at home episode features Southwest black bean pasta salad. This recipe discusses benefits of meal prepping and shows you many great tips for doing so. Feel free to share your creations in the comments, we'd love to see/hear about how it turned out!

09/15/2023

In today's episode of our at home series, we'll be making overnight oats 3 ways. You'll learn all about how to customize this easy meal and make satisfying breakfasts to start your day! Feel free to share your creations in the comments, we'd love to see and hear about how it turned out 😄

09/08/2023

This week, our at home episode features ground beef curry. This recipe highlights a great way to lower your sodium intake without compromising flavour. Feel free to share your creations in the comments, we'd love to see/hear about how it turned out!

09/01/2023

To kick off this second set of our at home series, we have egg bites. You'll learn all about how to make this simple and delicious treat, perfect for breakfast or on the go! Feel free to share your creations in the comments, we'd love to see and hear about how it turned out 😄

07/21/2023

This week, our at home episode features easy homemade chili. This recipe showcases a great way to turn shelf staples into a tasty and comforting meal. Feel free to share your creations in the comments, we'd love to see/hear about how it turned out!

07/14/2023

In today's episode of our at home series, we'll be making crispy lentil bites. You'll learn all about how to make this delicious treat, along with tips and tricks for creating satisfying snacks, perfect for on-the-go! Feel free to share your creations in the comments, we'd love to see/hear about how it turned out 😄

07/07/2023

This week, our at home episode features black bean stuffed sweet potatoes. This recipe is a delicious way to incorporate plant based protein into your diet. Feel free to share your creations in the comments, we'd love to see/hear about how it turned out!

06/30/2023

In this second episode of our at home series, we'll be making Better Than Take Out Fried Rice. This tasty recipe is packed with nutrients and flavour, a must try for those who love to make healthy and cost-effective fakeaways at home! Feel free to share your creations in the comments, we'd love to see/hear about how it turned out 😄

06/23/2023

Welcome to the first episode in our at home series! Today we'll be creating easy and delicious beef stew, perfect for large family meals, meal preps, and even lunches for work. Feel free to share your creations in the comments, we'd love to see/hear about how it turned out!

06/16/2023

Our team has been hard at work creating an amazing new series of Teaching Kitchen Videos. In the upcoming weeks, we are very excited to share these sessions with you! Stay tuned for easy and delicious meals like Southwest Black Bean Pasta Salad, Better Than Takeout Fried Rice, and Overnight Oats Three Ways 😄

05/31/2023

If you are new to plant-based eating or are just looking for some creative recipe ideas here are some great plant-based cookbooks to help you!

1. The plant-based diet for beginners by Gabriel Miller
2. The New Vegetarian Cooking for Everyone by Deborah Madison
3. Power Plates by Gena Hamshaw

05/29/2023

Can I have a well-balanced diet while having a plant-based diet?

The answer is yes!
A balanced plant-based diet means you are incorporating a variety of foods including, fruits, vegetables, protein sources and whole grains to ensure you are getting all the vitamins and nutrients you need. Being aware of any vitamins and nutrients that may be lacking in your diet, like we’ve mentioned in other posts, is important to maintain a balanced diet as well.
Throughout this month we have discussed different benefits and challenges to a plant-based diet as well as given tips to overcome these challenges so that you can experience a well balanced plant-based diet.

05/24/2023

Today we will be talking about plant-based iron sources.

There are two types of iron in food. One is heme iron and the other is non-heme iron. Heme iron is found in animal products and more bioavailable, while non-heme iron is found in plant-based foods and less bioavailable. Try not to focus on the bioavailability too much as it is possible to get enough iron from plant-based sources.
Some plant-based foods that are high in iron are:
- Legumes (lentils, chickpeas, beans)
- Nuts and seeds (chia seeds and h**p seeds)
- Leafy green vegetables
- Tofu

05/22/2023

Should I be considering supplementation?

This is a very common question from individuals who eat a plant-based diet. There isn’t a yes or no answer as everyone is different. There are ways to include all vitamins and nutrients in your plant-based diet without supplementation as long you are aware of what vitamins and minerals may be missing and what foods to eat to ensure you are getting these nutrients. While saying that, some people find supplementation easier and they like the certainty of knowing that they are getting enough of a certain vitamin.
It may be beneficial to speak with your healthcare provider before starting supplements to ensure it is right for you!

05/17/2023

Today we will be talking about Vitamin B12!

As mentioned in Monday’s post, vitamin B12 may be lacking in your plant-based diet as it is not naturally found in plant-based foods. While this is true, there are many foods that are fortified with vitamin B12 to help increase intake. Plant-based milks as well as breakfast cereals are fortified with vitamin B12 so by adding these foods to your diet you can improve your vitamin B12 intake.

05/15/2023

Are there any vitamins missing from my plant-based diet?

Although plant-based diets are rich in many vitamins and other nutrients, there are a few that we can only get from animal-based food sources. Vitamin B12 is one of the nutrients that can only be naturally found in animal products so if your diet consists of only plant-based foods, this may be a concern for you. Some other vitamins that may be lacking in a plant-based diet are calcium and iron. While these nutrients can be found in plant-based foods, they are more abundant in animal products.

05/10/2023

Today we are going to talk about plant-based protein to incorporate into your diet!
If you are looking for a great source of plant-based protein, tofu is a great option. Tofu provides about 17 grams of protein in a 100g serving making it a great option for anyone struggling to meet their protein needs while eating plant-based. Tofu also provides plenty of vitamins and minerals including calcium and manganese making it a nutrient-dense food choice.
Tofu is a very versatile protein meaning it can be added to almost every meal and cuisine - for example, it tastes great in stir-fries, wraps and pasta!

05/08/2023

What are the benefits of a plant-based diet?

Plant-based diets have many benefits as they consist of mostly fruits and vegetables.
Fruits and vegetables are high in antioxidants and polyphenols helping to boost our immune system. Most fruits and vegetables are also high in fibre which can aid in digestion and improve our overall gut health!

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