Gidget Ovsenek Holistic Wellness, Trenton, ON (2025)

12/05/2025

Vegan Egg Nog

Serves 10
Serving size 3/4 cup

Ingredients:

3 cups almond milk (unsweetened)
2 cups Canned Coconut Milk
1/4 cup Maple Syrup
2 tsps Cinnamon
1 tsp Nutmeg
1 tsp Vanilla Extract
1/2 tsp Cardamom

Directions:

Add all the ingredients to a blender and blend on high for 30 seconds to one minute. Blend for longer if you prefer it frothier. Adjust the spices to your preference. Divide into cups and enjoy!

Notes:

Leftovers: Refrigerate in an airtight container for up to five days.

Serving Size: One serving equals approximately 3/4 cup.

More Flavour: Use homemade dairy-free milk.

Additional Toppings: Top with coconut whipped cream and/or sprinkle with cinnamon or nutmeg.

11/24/2025

Working on a free perimenopause support guide for you ladies…

Stay tuned, you aren’t alone on your journey, I am here to help and support you!❤️🤗

Please sure to subscribe to updates so you don’t miss it.

11/21/2025

PUMPKIN SPICE LATTE 🎃☕️

A HEALTHY VERSION OF YOUR STARBUCKS LATTE

INGREDIENTS:

1/2 cup Coffee
2 tbsps Pureed Pumpkin
1 1/2 tbsps Maple Syrup
1/2 tsp Pumpkin Pie Spice
3/4 cup Unsweetened Almond Milk
1/2 tsp Vanilla Extract

DIRECTIONS:

1. Brew your coffee and set it aside.

2. In a saucepan over medium heat, stir the pumpkin, maple syrup, and pumpkin pie spice until combined. Slowly whisk in almond milk. Bring the mixture to a low simmer, stirring occasionally, and remove from heat. Stir in vanilla extract.

3. Transfer milk mixture to a blender and pulse several times until foamy and frothy. (You can also use a hand-held immersion blender instead.)

4. Add milk mixture to your hot coffee. You may want to use a spoon to gently hold back the frothy top layer while pouring. Top your latte with this remaining froth.

5. Top with a dollop of homemade whipped cream or coconut whipped cream (optional) and sprinkle with additional pumpkin pie spice.

NOTES:
No Almond Milk: Use coconut milk instead.

No Blender: Whisk vigorously by hand when the milk mixture starts to simmer on the stove. FYI, this will not create the same froth as a blender or immersion blender, but still tasty!

Pumpkin Lover: Add an extra 1 tbsp of pureed pumpkin per serving.

Homemade Pumpkin Spice: Mix 1/4 cup ground cinnamon, 4 tsp ground nutmeg, 4 tsp ground ginger and 1 tbsp ground allspice.

Store in an air-tight container.
Caffeine Free: Use decaf or replace coffee with additional almond milk.

😀SAVE FOR LATER AND SHARE WITH FRIENDS

11/19/2025

The health of your gut affects every system in your body...

⭐️ 70-80% of your immune system is in the gut and helps protect us from colds, flu, and viruses

⭐️ 90% of serotonin and up to 50% of dopamine are made in the gut and can affect conditions like depression and anxiety. The gut produces more neurotransmitters than the brain does. This is why it is called the second brain

⭐️ Our gut serves as a protective barrier to keep unwanted food particles out of circulation, which can help prevent joint pain, skin issues, chronic inflammation, and autoimmune diseases

⭐️ 20-30% of our thyroid hormones are processed in the gut, and when our bacterial balance is off, it can contribute to thyroid disease

⭐️ The gut is a 9-meter-long organ that starts from and includes the mouth, all the way to the re**um. It includes the esophagus, stomach, small & large intestines, liver, gallbladder, and pancreas

⭐️ There are as many as 10 times as many microbes in your gut as there are cells in your body

⭐️ The gut sends signals to the brain via the vagus nerve. The brain perceives these signals from the gut as emotions. So “trust your gut”

⭐️ The gut contains 5.5lbs of bacteria in it

⭐️ Gut bacteria are passed from mother to baby. Babies literally swallow bacteria as they pass through the birth canal. They tend to have a stronger immune system than those delivered through c-sections. Babies born through a C-section don’t get this dose of bacteria. It is also passed from mother to baby through breastfeeding

⭐️ You can see how gut health is not just about how well a person digests food. It is a combination of digestion, absorption, the impact of blood sugar, elimination of food, as well as an effective detoxification

❣️ BOTTOM LINE… if your gut is not healthy, you are not healthy.

11/18/2025

Sauerkraut Recipe!⁠
⁠
Sauerkraut, which is fermented cabbage, is great for our Gut Health. Even if you have a couple of tablespoons at one of your meals.⁠
⁠
It contains probiotics that are bacteria and provide powerful health benefits. They also help make foods more digestible, which increases your gut’s ability to absorb the vitamins and minerals they contain.⁠
⁠
Recipe:⁠
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1 large head of green cabbage (sliced into thin strips)⁠
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3 tablespoons of sea salt, divided⁠
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Place 1/3 of the sliced cabbage in a large bowl and sprinkle with 1 tbsp of sea salt. Using your hands, keep massaging and squeezing the cabbage until water begins to come out.⁠
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Repeat this process by adding the remaining cabbage and salt into the bowl 1/3 at a time.⁠
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Fill 32-oz mason jars evenly, pressing the mixture down so that the water releases and rises above the line of the cabbage with 2 inches of space remaining from the top.⁠
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You can purchase lids that come with a stainless steel spring press to hold it down or glass weights. They are meant for this. I bought mine at Foodland. Be sure to only use glass or stainless steel, no plastic!⁠
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Store the jars in a cool, darkish place where they will not be disturbed.⁠
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Check on the sauerkraut every day or two to make sure that the water level remains above the cabbage/veggies. You don't want the veggies to get air. The fermentation process happens underwater, so if anything is about water, use a spoon to remove it. You may also see some mold form around the top of the liquid- this is normal. But it is best to remove it when you see it. If you need to add some filtered water to make sure everything is under the waterline.⁠
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Allow it to sit for at least 7 days, up to 2 weeks. Testing it after 7 days.⁠
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Once it tastes the way you like it you can move it to the fridge. It will last indefinitely while in the fridge & will not continue to ferment.⁠

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11/15/2025

Your body will last longer than any job, handbag, or expensive house… Invest In Your Health.❤️

Health is Wealth!

11/14/2025

Beef Taco Pasta🌮

IGREDIENTS:

3 1/2 cups Brown Rice Fusilli (dry, uncooked)
1 lb Extra Lean Ground Beef
1 Red Bell Pepper (medium, seeds removed, diced)
2 tbsps Taco Seasoning
3/4 cup Water
1 cup Salsa
2 2/3 ozs Cheddar Cheese (shredded)

DIRECTIONS:

Cook the pasta according to package directions.

Heat a pan over medium-high heat. Add the beef and bell pepper. Stir for eight to 10 minutes or until the beef is cooked through. Drain any excess fat.

Add the taco seasoning and water, cooking until most of the water is gone.

Stir in the pasta, salsa, and cheese. Divide into bowls and enjoy!

I like to make my own taco seasoning (garlic powder, onion powder, chili powder, cumin, mineral salt & pepper) or you can also purchase a pre-made one from

NOTES:

Leftovers:
Refrigerate in an airtight container for up to 3 days.

Serving Size:
One serving equals approximately two cups of pasta.

More Flavour:
Add fresh garlic, onions, hot pepper flakes

Additional Toppings:
Chopped cilantro, sliced jalapeno, chopped lettuce, plain yogurt, or avocado.

11/12/2025

A GIFT FOR YOU...

Grab your Free Fall Recipe Round-Up... 🍲

42 different soup, stew, and chili recipes to get you through this Fall and Winter

I like to make large batches and freeze them to have on hand.

Anyone who knows me knows how much I LOVE soup!!!🍲😋

GRAB THE RECIPE BUNDLE HERE👇️
https://gidgetovsenek.aweb.page/soups-and-stews

11/11/2025

‼️GIVEAWAY ‼️⁠
⁠
I have partnered with to give FOUR lucky winners a jar of Eversio Wellness 4 Mushroom Blend. ⁠
⁠
This blend has Lion's Mane + Maitake + Reishi Sh*take⁠
⁠
This mushroom extract blend can be used to settle the mind, support sleep, relieve occasional stress, promote relaxation, and maintain well-being. Offering a high antioxidant combination of our mushroom extracts designed to address the effects of too much fight or flight⁠
⁠
The 4 Mushroom Blend of Mushroom Extracts is a potent mix of four functional mushroom extract powders that can be easily added to almost anything for a superfood boost you'll truly feel! 60g jar or pouch offers 60 servings.⁠
⁠
In 1000mg (approx. ½ tsp) you benefit from:⁠
⁠
250mg of 15:1 Reishi (250 x 15 = 3750mg Quantity Crude Equivalent)⁠
⁠
250mg of 8:1 Lion’s Mane (250 x 8 = 2000mg Quantity Crude Equivalent)⁠
⁠
250mg of 8:1 Shiitake (250 x 8 = 2000mg Quantity Crude Equivalent)⁠
⁠
250mg of 8:1 Maitake (250 x 8 = 2000mg Quantity Crude Equivalent)⁠
⁠
The powerful combination of beneficial compounds working together (like an entourage effect) from these functional mushrooms supports everything you need for BALANCE.⁠
⁠
Optimize Your Health and Wellness with Powerful Antioxidant Support from Our Four Mushroom Blend⁠
⁠
‼️HERE'S HOW TO ENTER: ‼️⁠
⁠
1️⃣Like this post⁠
2️⃣Follow + ⁠
3️⃣Tag a friend (each tag = one entry⁠
❤️Bonus: Share this post to your story for an extra entry!⁠
⁠
🗓️This giveaway is open to Canadian residents and ends on Nov 18.⁠
⁠
Winners will be sent a DM and announced in stories.⁠
⁠
Good Luck!🍀⁠
⁠
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⁠
⁠
⁠

11/11/2025

Today, we honour all who have served and continue to serve, remembering their courage, sacrifice, bravery, and commitment. For that, we are forever grateful. Pause to remember and honour our heroes.⁠
⁠
Lest we forget.

11/10/2025

Signs Your Gut Needs Support... Your gut talks—you have to listen! 📢

Common red flags your gut needs love: ❤️

-Bloating, gas
-Acid reflux, heartburn
-Constipation or diarrhea (both)
-Skin issues (acne, eczema, rosacea)
-Food sensitivities
-Cravings
-Fatigue or brain fog
-PMS or mood swings
-Anxiety

Ways to Support:🌿

✔️Keep a food + symptom journal

✔️Eat slowly and chew thoroughly – improves digestion and nutrient absorption.

✔️Include probiotic and prebiotic foods (prebiotic foods) like garlic, onions, leeks, asparagus, bananas, and chicory root, to feed beneficial bacteria. (Probiotic foods) Yogurt (especially plain, unsweetened, with live active cultures)
kefir, sauerkraut, kimchi, miso, tempeh, pickles (naturally fermented, not vinegar-brined), natto, kvass, probiotic coconut yogurt (dairy-free alternative with live cultures)

✔️Support gut lining with collagen or bone broth

✔️Prioritize adequate fiber intake – soluble and insoluble fibers help regulate digestion and support microbiome diversity.

✔️Eat a diverse, whole-food diet – vegetables, fruits, whole grains, nuts, seeds, legumes.

✔️Limit processed foods and added sugars – they can feed harmful bacteria and promote inflammation.

✔️Manage stress – chronic stress negatively impacts gut health; consider meditation, deep breathing, or yoga.

✔️Stay hydrated – water supports digestion, nutrient absorption, and bowel regularity.

✔️Move regularly – exercise improves gut motility and microbiome diversity.

✔️Avoid overuse of antibiotics – antibiotics disrupt gut flora; use only when necessary.

✔️Include fermented foods – such as yogurt, kefir, sauerkraut, kimchi, kombucha, and miso to support healthy gut bacteria.

✔️Get quality sleep – poor sleep disrupts gut microbiome balance.

✔️Don’t eat on the run or in stressful moments

✔️Support liver function with bitter foods, beets, castor oil packs

✔️Avoid chronic alcohol intake and smoking – both harm gut bacteria and gut lining.

If any of this resonates with you, I invite you to book a Complimentary Consultation with me to learn more about how I can help you, like I have helped many others fix their gut.

https://p.bttr.to/3IVSoJt

.pylori

11/07/2025

One-Pan Chicken Thighs with Mini Potatoes and Broccoli🥦

Ingredients:🍜

1 lb Chicken Thighs (boneless, skinless, chopped)
2 cups Broccoli (chopped into florets)
2 cups Mini Potatoes (quartered)
2 tsps Extra Virgin Olive Oil
2 tsps Paprika
1 tsp Garlic Powder
2 stalks Green Onion (chopped)

Directions: 📝

Preheat the oven to 375ºF (190ºC). Grease a baking dish.

Add all of the ingredients except for the green onions to the baking dish and toss well. Bake for 30 minutes.

Toss the chicken in the residual juices and return to the oven for 15 to 20 minutes or until the chicken is cooked through and the potatoes are tender.

Garnish with the green onions and Enjoy!

Notes: ✏️

Leftovers:
Refrigerate in an airtight container for up to 3 days.

Serving Size:
One serving is 1 1/2 cups, serves 3

More Flavour:
Add fresh garlic, bell peppers and zucchini.

Additional Toppings:
Chopped cilantro, parsley, hot sauce, and/or sprouts.

Insights: 📈

Protein:
This recipe is rich in protein, primarily from the chicken thighs. Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting overall growth and development.

Vitamins and Minerals:
The ingredients in this recipe provide a variety of vitamins and minerals. Broccoli is a great source of vitamins C and K, while potatoes contribute to the intake of potassium. The chicken thighs are a good source of vitamins B6 and B12. These vitamins and minerals support various bodily functions, including immune health, bone health, heart health, and energy production.

Dietary Fiber:
The broccoli and mini potatoes in this recipe contribute to its dietary fiber content. Dietary fiber aids in digestion, helps maintain a healthy weight, and can lower the risk of diabetes and heart disease.

Save this recipe for later.... ✅️

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Gidget Ovsenek Holistic Wellness

12/05/2025

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11/07/2025

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