Kitchen Witch Nutrition

02/19/2024

When envisioning life as a local, our minds often conjure images of charming vacation spots where communities prioritize a slower pace, local foods, sustainability, and overall well-being. What if I told you that you could embody this lifestyle right in your own backyard?

Welcome to Eat Like A Local: curated digital publications designed to connect you with the richness of local food, offering guidance on how to savour these treasures while maintaining a sustainable perspective that honours Mother Earth.

Subscription includes 5 curated digital publications per year:

3 Summer Issues for June, July August ☀️
A Fall Harvest Issue 🍁
A Winter Harvest Issue ❄️

Price: $30.00 an issue
*save $10% with a yearly subscription purchase

Each Issues includes:
✨Your monthly harvest: a spotlight on what brings to your table, where you can grab at the market or sign up for their farm share
✨ Nutrition highlights, delving into the specific health benefits of local foods.
✨ Mouth-watering recipes and a sample meal plan to inspire regular use of local ingredients.
✨ Mocktail and cocktail recipes for a delightful culinary experience.
✨ “Ask a Dietitian” special segment to get your burning nutrition questions answered.
✨ Sustainable tips to extend the life of your food and reduce waste
✨ Farm to Table Stories that share behind the scenes stories of how local connections create health and wellness.
✨ Local spotlights to get you connected to your community.
✨ 10% discount on private practice

As a subscriber you’ll also enjoy exclusive access and discounts on any farm-to-table workshops hosted by Kitchen Witch Nutrition & Aslan Organics.

SIGN UP TODAY: https://kitchenwitchnutrition.com/live-like-a-local

Here to help you live your best local life 🌅 🌊

02/07/2024

Just a midweek hello 👋

The sunshine today had me dreaming of warmer times, and a few of my favourite things like garden flowers you can wear in your hair 🌺 .

I am a winter lover but the no snow, grey skies are starting to get to my soul (and it seems everyone else).

But we are past the midpoint between winter solstice & spring equinox . The days are getting longer, the ground is stirring with life and sunshine is in the forecast.

But keep taking that Vitamin D until at least April, when the sun finally returns to us ☀️ for good.

02/01/2024

01/03/2024

Exciting News! 🌙

I’m thrilled to announce that I’m now accepting new clients for my virtual private practice! 🌟

Join me on Wednesday evenings to embark on a journey towards a healthier, happier you.

I have over ten years of experience as a dietitian, and through sustainable goal setting and inclusive nutrition, I will help you tackle any of your concerns!

DM me if you have any questions!
Clink link in bio to book an appointment today

12/19/2023

Start the new year off with a polar dip and supporting mental health supports in Sarnia-Lambton.

While I will be doing a polar dip remotely this year, it’s a great way to kick off 2024! Reach out if you have questions or are interested in donating to Bluewater Health Addiction Services!

You could kick off the New Year curled up on the couch OR you could come and join us and our friends for a refreshing polar bear dip in support of Bluewater Health Foundation Addiction Services! 🥶

Please join us at Mike Weir Park at 11am on New Years Day alongside J.D. Lawn Service, Aaron Pedlar - Sterling Mutuals, Chris Lindsay Counselling, Andrew Warder @ RBC Sarnia, Artopia North End Framing Studio, The Health Creation Lab Dr. Blake Pearson, Kitchen Witch Nutrition and the as well as our very own Michele McPherson for mindful movement and breath work followed by a rejuvenating dip in Lake Huron.

We hope to see you there and if you want to donate send us a message for details!! 🧊

07/12/2023

Local vegetable season is in full swing and things have never tasted better 🍅🥒🌽🥕🥬

Here are some tips to sneak a little more of their nutritious goodness into your day:

• add crunchy lettuce to burgers, nachos and sandwiches for some hydration and fibre
• top pizza with flavour packed arugula or kale
• add zucchini or cauliflower to your smoothies for a morning veg source
• blend carrrot tops and fresh herbs into homemade or store bought hummus for an antioxidant kick
• add half a plate of raw veggies to any chip & dip platter

07/04/2023

🍓 save your strawberry tops 🍓

I find it so odd that societal standards have deemed perfectly edible (and tasty!) parts of food inedible. And the tops of fruit and veg seem to get a particularly bad reputation.

While I’m here to change your mind!

First up, strawberry tops. Once you’ve washed and chopped your strawberries, throw the tops into a freezer bag ( is my go to!) and use them just as you would use frozen strawberries.

Depending on your greens to fruit ratio, they will have a milder strawberry flavour compared to the fruit on its own. The greens can have slight bitter taste to them, so complementing it with something sweet helps! I love to add mine to a morning strawberry banana smoothie!

06/27/2023

A couple of cuties from the garden.

Pssst. Did you know you can eat the green of radishes? A little fuzzy raw, but can be added to any fried up veggies dish!

06/14/2023

A little refresh on my logo that feels more representative of my favourite things…

✨Dirty hands in gardens that fuel my body and support mama earth’s biodiversity.

✨Cooking local foods to fill my belly.

✨Summer swims and cold dips in a lake that feels incredibly cleansing.

✨Exploring all the magic this world has to offer.

A newer look.
The same vibe.✌🏻

06/04/2023

Quickly becoming all consumed with my garden. Can’t wait to see how everything turns out!

🥦🥒🥕🌽🥬🍅🍋

06/02/2023

Expecting or planning a pregnancy?

Come join me in June 15th for a hour talk on your nutritional needs during pregnancy.

Sign up online at Lovewell or by clicking the link in my bio!

🍌🍑🍎🍆🥜🥔🍇

04/18/2023

morel & lentil stew

the morel mushroom 🍄
a funky mushroom that can be found growing in your own backyard this spring. interestingly this mushroom is very challenging to farm due to its symbiotic relationship with trees.

a goal of mine this year is to learn more about edible plants native to the Carolinian forest. we are currently returning our yard space to native plants which including some that are edible, so stay tuned for some recipes (serviceberry, anyone?)

SAFETY
please don’t forage and eat wild mushrooms, unless you are well versed in the subject. just because something is natural, doesn’t mean it can’t be poisonous.

fortunately, you can pick them up dried. through them into a soup or stew for some awesome umami flavour and a good dose of Vitamin D, potassium and antioxidants.

Mushrooms. Forage. Native Plants. Sarnia. Dietitian. Lake Huron. Nutrition. Plant-based.

03/21/2023

Happy Spring Equinox 🌷

The birds are chirping, the wind is warming and I am getting excited to start my garden!

I hope you were able to spend some time outside today to enjoy the turning of the season.

02/02/2023

We often think of diet and physical activity as the primary focus in the pursuit of health but I would argue that adequate sleep (and stress management - stay tuned!) are the foundation.

Sleep is a critical time for supporting brain health while allowing our body the time to repair and heal. It is recommended to aim for at least 7 hours of sleep a night.

Now I want to recognize that getting more sleep is easier said than done.

Hearing “just sleep more!” can feel extremely invalidating when you simply can’t… thinking of all you parents out there!

So instead, here are some simple nutrition strategies that might help you get that extra hour, or maybe just help improve the quality of sleep you are able to get.

This now has me thinking about a bedtime mocktail idea…. You interested?

01/31/2023

Figgy checking in to make sure you’ve had something to eat today.

Remember, eating enough is one of the most important acts of self care ✨

01/27/2023

A homemade meal that I’ve still been thinking about. Pad Kee Mao or Thai Drunken Noodles.

The perfect amount of salt & spice 🔥

I love the recipe from , but usually have to make a sub for a few ingredients. Still turns out delicious!

Tell me about a favourite recipe you have made at home ⬇️