Beautiful Harvest Nutrition Consulting

07/14/2024

Been quiet here… was busy growing babies! Twin boys joined our family middle of June 🩵💙 As I’m on maternity leave again my business is closed for another season, though I may still post here once in a while. Happy harvesting and eating! 🍓🥔🥬

11/10/2023

Time to hygge up! 🍁🍲 Squash is a quintessentially Fall food that should be a must on your menu.

Try this acorn squash recipe, it’s easy, inexpensive and will warm you up on these cold nights.

https://www.thriftyfoods.com/recipes/recipes/quinoa-stuffed-squash-with-curry-fruit-and-nuts

As we all know foods costs have really gone up, one way to help save on food cost is to do meatless meals.

Some suggested alterations to make it a full meal:

🥜🫘Double the nuts for more protein (can also swap chickpeas or other beans for the nuts for more savings).

🫑🥒Fry up some veggies to go in the quinoa mix- bell peppers, zucchini or whatever veggies might need using up in your fridge!

Enojy ✌🏼

1st 📸

06/09/2023

So many amazing markets to check out this summer 💃🏽

Take a break from your busy week or start your weekend off right with this collection of markets on Vancouver Island — hubs for creativity and local collaboration.

04/29/2023

Picnic weather is here ☀️☀️☀️

Despite being due for a grocery run we scrounged up enough items to bring for lunch at the beach.

Found a sweet cookie spot after too! 🍪 The Crazy Cookie House

Grab some friends, get outside and go enjoy some food together 😎

04/23/2023

Have you ever tried tempeh? Pronounced ‘tem-pay’, this traditional Indonesian 🇮🇩 dish made from fermented soybeans is a fantastic meat alternative packed with protein, fibre, minerals and gut-friendly microorganisms.

While not particularly appetizing at first glance, it has a great firm, chewy texture and mild nutty flavor. Marinate it in 🥜sauce and you’ll be hooked! See recipe below!

8oz package of tempeh
1 tsp red pepper flakes
1 1/2 tbsp sesame oil
2 tbsp peanut butter
1 tbsp soy sauce
2 tbsp lime or lemon juice
1 tbsp maple syrup

1. Place tempeh on a steamer basket in a medium sized pot with water. Bring water to a boil and steam for 10 mins. (This step helps reduce any bitterness.)
2. While steaming, mix the rest of the ingredients in a bowl with a whisk.
3. Once steamed, slice the tempeh into roughly 1 inch cubes or triangles.
4. Place sliced tempeh into peanut sauce and mix until covered.
5. Marinate in fridge for 2 hours (or up to 24hours) for most flavor, though can also cook right away.
6. Bake at 375F for ~25 mins (flip half-way), until golden brown.

Serve with rice or quinoa and veggies of choice 🍚🥦🥕

03/17/2023

Looking for a new lunch idea? Try this black bean and corn salad! 🫘🌽🍅

1 (540ml) can of black beans, rinsed
1 (340ml) can corn niblets
1/3 cup olive oil
1/4 cup lemon or lime juice
1 bell pepper, diced
1 tomato, diced
2 green onions, diced
½ cup fresh cilantro or parsley, chopped
1-2 cloves garlic, minced
1/8 tsp cayenne pepper
salt and pepper to taste
(note portions are approximate, can ‘eyeball’ 👀)

Reasons to love this salad:
-easy to make- put ingredients in bowl, mix and voila- it's lunchtime!
-it’s a ‘balanced meal’ containing carbs, protein, vegetables, & healthy fat
-rich in fibre- great for bowel and heart health 🫀
-invigorating flavor 🤸🏽‍♂️

03/09/2023

Cooking & baking are life skills, points of connection, and acts of love. They are not a gender role. 🧑🏽‍🍳👩🏽‍🍳

02/27/2023

Meatless Monday! It’s not exactly burger season (❄️☃️) but these chickpea burgers will keep you salivating for summer. 🍔☀️

https://www.thriftyfoods.com/recipes/recipes/chickpea-burgers *note you can sub peanut butter for tahini*

Ps I have no affiliation with but they have a great collection of family friendly and nutritionally sound recipes.👏🏽

02/07/2023

Tofu Taco Tuesday! 🌮🌮🌮

I was going to do a ‘Meatless Monday’, but now it’s Tuesday… so ‘Tofu Taco Tuesday’ it is!

I know I lost some of you at ‘tofu’, but seriously this recipe will make even the tofu hater smile. Check out for the recipe:
https://www.instagram.com/reel/CnSb3Q_KHXz/?igshid=NDk5N2NlZjQ=

I admittedly have no aspirations to eat solely plant-based but I do want to eat more plant-based meals than I currently do.

Benefits include:
🌱environmental
🫘health
💰savings (per 100g tofu is roughly half the price of chicken right now)

Enjoy ✌🏼

11/30/2022

It’s a chili night! 🥣🫘❄️

What’s so good about chili?
-Warm and fills you up
-Limited skill required
-Freezer friendly
-Rich in iron, vitamin C, fiber & protein
-It’s delicious!

What you need:
2 lbs ground beef*
2 medium onions, diced
2 medium bell peppers, diced
4 celery ribs, diced
4 garlic cloves, chopped
2 Tbsp cumin
2-3 Tbsp chili powder
2 tsp dried oregano
1 28oz can diced tomatoes
1 700ml caned tomato sauce
1 (5.5 oz) can tomato paste
2 Tbsp brown sugar
1 cup stock
1 (19oz) can red kidney beans (drained and rinsed)
1 (19oz) can white kidney beans (“”)
1 (19oz) can black beans (“”)
Salt and pepper to taste

*For vegetarian chili replace the ground beef with an additional 2 (19oz) can of beans

Instructions:

Place the beef in a large pot and set over medium heat, stir occasionally, until cooked through, about 10 minutes.

Add onion, bell pepper, celery and garlic and cook 5 minutes more.

Add the remaining ingredients and bring to a gentle simmer.

Simmer uncovered and stirring occasionally, for 60 minutes, or until the chili becomes thick and flavorful.

09/15/2022

Need a quick but nutritious home lunch idea? Try this ‘Mrs Noodles’ recipe! 🍜 😉

1. Place one Ramen noodle cake (bought from Costco) in a bowl and cover with boiling water, place a plate on top and put a timer on for 5mins
2. Pour oil in a small pan on medium heat. Chop up whatever veg you have on hand such as carrot, onion, bok choy, peppers, broccoli etc. and fry until soft
3. Pick a protein on hand such as leftover meat, canned beans or fish, or a hard boiled egg
4. Add cooked veg and protein to your bowl
5. Flavor with soup stock and/or any spices/herbs/sauces- I use salt, pepper, red pepper chili flakes and sriracha 💃🏽