Windsor Nutritionist, 3089 forest glade Drive (2025)

11/01/2024

I had NO IDEA what I was missing before I tried avocado chocolate mousse!! Don’t be fooled by the fact that it’s bursting with health-optimizing nutritional values, this mousse positively ‘screams’ delicious, chocolatey dessert!
Between the rich cacao, the sweet honey, and the smooth and creamy texture of the avocado, you’ll be passing out this recipe to friends and family in no time. See below for the super easy steps to making your own healthy dessert right in your own kitchen!!👇

✅ Add all the ingredients to a blender or food processor and blend until completely smooth
✅ Transfer to a sealable container and refrigerate for at least 1 hour
✅ Serve with dark chocolate shavings and/or coconut “whipped cream” (optional)!

Let me know what you think in the comments below! I’d love to hear your feedback!! 🤗

Not sure where your digestive symptoms are stemming from?? I can help!! DM me to chat!

09/01/2024

RECIPE HIGHLIGHT: BUTTERNUT SQUASH SOUP (serves: 6)

2 tbsp extra virgin olive oil
1 large yellow onion
1 butternut squash, peeled and chopped (3 cups of the chunks)
1 tbsp fresh sage
1/2 tbsp chopped fresh rosemary
1 tsp minced ginger
1 pack soft tofu
5 cups vegetable broth
1 tsp cinnamon * optional for topping*
1/2 tbsp pepitas *optional for topping*

Instructions

1. Heat olive oil in a pot over medium heat. Add onions and cook until soft.
2. Add squash and allow the squash to soften before adding the fresh herbs, minced ginger, and tofu. Break the tofu apart into small pieces using a wooden spoon.
3. Add the vegetable broth and bring the soup to a boil before reducing the heat to low and allowing the soup to simmer for 20-30 minutes.
4. Once all the ingredients are nice and soft, allow the soup to cool before adding it to a blender or food processor. If your unit is large enough, you can do it all at once - otherwise, it’s okay to blend in batches.
5. Return the blended soup to the stovetop to reheat. When ready to serve, you can sprinkle cinnamon and pepitas on top!

I love butternut squash in any form - it’s delicious and can be used to conquer both savoury and sweet, making it more versatile than most people realize! Tofu is a complete protein (meaning it contains all of the essential amino acids that build protein) amplifying this already-nutritious soup to the next level! Please try this delicious recipe and gush about how much you love it in the comments! 😉 👇 Enjoy 😉

02/01/2024

RECIPE HIGHLIGHT: TOFU AND BROCCOLI WITH PEANUT SAUCE (serves: 2)

1/2 head broccoli, chopped
1/2 pack of extra firm organic tofu (sliced)
1 tbsp extra virgin olive oil
2 tbsp all natural peanut butter
1 tbsp low sodium soy sauce (tamari if GF)
1/2 tbsp minced ginger
1/3 tsp hot sauce (Asian hot sauce is best)
1/2 tsp sesame oil
1 tsp apple cider vinegar
1/2 tbsp toasted sesame seeds

Instructions

1. Pat tofu dry to remove excess liquid. Brush a baking sheet with 1 tsp olive oil and arrange tofu in a single layer. Brush remaining olive oil over top of the sliced tofu and broil on middle oven rack for approx. 15 mins (until crispy)
2. Meanwhile, steam the broccoli in a steamer OR sautee on the stovetop in a skillet until desired tenderness is achieved (I like mine a bit crunchy so I only do this for 3-5 mins)
3. Make the sauce: whisk together peanut butter, soy sauce, apple cider vinegar, sesame oil, and hot sauce. Next, add 1/8 cup of hot water and stir until well blended.
4. Mix the crispy tofu with the broccoli and serve over rice (if desired). Drizzle the peanut sauce over top and sprinkle with sesame seeds!

I am a BIG fan of getting comfy and eating Thai food - there’s something about the cuisine that makes you feel warm, cozy, and satisfied! This is one of my go-to dishes for making Thai food at home because it’s super simple, healthy, and it doesn’t make my tummy feel bloated and heavy after eating it. Try this delicious recipe for yourself and let me know what you think in the comments!! Enjoy 😉

16/11/2023

Another lovely review from another incredible client!! I am deeply passionate about helping people to feel better and experience FREEDOM from their pain. See the link in my bio if you want to book a FREE 15 minute consultation to chat about how I can help YOU! #519

14/11/2023

Give yourself permission to change and grow as a human. You don’t need a long list of reasons as to why you’ve changed your mind on an opinion or belief that no longer serves you!! We have this idea that if we were loud and proud about something in the past, we aren’t allowed to be just as loud about something that contradicts our old belief in the present and admit that seeing it from a new lens has been eye opening. It’s okay to learn new information and be passionate about it and to want to share that information with people in an excited way. It’s important to always remain open to new ideas and new concepts, but don’t be afraid to grow and admit that you’ve changed - it’s an important part of becoming the best version of yourself you can be.

13/11/2023

📸: Haley Mai Photography

10/11/2023

SALADS AREN’T JUST FOR THE SUMMER!! SKIP THE STORE-BOUGHT DRESSINGS AND DIY!

Okay!! I never knew how RIDICULOUSLY easy it is to make your own salad dressing. Once I started doing it, my mind was 🤯 Not only that, but it also tastes sooo much better and the possibilities are endless. I love using this one in particular as a sauce for chicken breast, too! You can store it in the fridge in an airtight container for up to one week. So, what makes this homemade dressing the winner over its store-bought competitor?? I’ll tell ya!!👇

✅ 70 calories per 2 tbsp serving
✅ 2 grams of sugar!!! (From the honey!) - 1/3 Amt of sugar that the store bought brands have
✅ 70mg of sodium (vs 290mg in some store bought brands!!!!) WOW!
✅ Made with extra virgin olive oil instead of vegetable or soybean oil

BONUS: It’s also very cost effective!! Let me know if you guys try it - I’d love to hear your feedback!! 🤗

Not sure where your digestive symptoms are stemming from?? I can help!! DM me to chat!

06/11/2023

RECIPE HIGHLIGHT: TURKEY, QUINOA, and BLACK BEAN CHILI (serves: 8)

1 lb lean ground Turkey
1.5 tbsp extra virgin olive oil
1/2 medium yellow onion, diced
1 tsp salt
1 green pepper, diced
1 cup uncooked white quinoa
1 can (28 oz) black beans, drained and rinsed
15 oz canned diced tomatoes
15 oz tomato sauce (your favourite kind!)
5 tbsp chili powder (more if you like it spicy like me!)
5 cups vegetable broth
2 tsp ground cinnamon

Instructions

1. Brown the ground Turkey in a skillet over medium heat until cooked through
2. Transfer turkey to a slow cooker and add remaining ingredients. Stir to combine
3. Cover and cook on high for 4 hours or low for 6 hours. Serve into a bowl and enjoy!!

This recipe is truly an annual tradition for me at this point. Every time I see even a glimmer of the first hints of fall, my mouth begins to water in anticipation of this chili!! It’s healthy, HEARTY, and has been loved by every single person I’ve shared it with (which has been a lot!). The quinoa contributes additional protein and fibre as well as magnesium, potassium, and iron to the already impressive nutritional profile of this dish. It is gluten free and dairy free and can easily be made vegan by removing the turkey!! PLEASE let me know what you think when once you’ve tried it!! Enjoy 😉

06/11/2023

If you experience any of these symptoms on a daily basis, you may be suffering from IBS (irritable bowel syndrome)!! Dietary changes can make a MASSIVE difference in your daily life if you are one of the estimated 30 MILLION North Americans who match this diagnosis. I am passionate about helping people find their triggers and heal their symptoms!! If you are tired of struggling and want to say adios to your tummy troubles, give me a shout 🤗

03/11/2023

EASE YOUR DIGESTION WITH THIS VERSATILE VEGETABLE BROTH!
This vegan, gluten-free broth is so versatile - of course, it can be enjoyed on its own (it’s very flavourful!), but it can also be used as a base for soups, stews, sauces, and gravies, OR to increase the flavour profile of dishes like rice, roasted vegetables, pilaf, and couscous! I personally enjoy sipping it warm out of a cup when I’m feeling sick. See the directions below:👇

Ingredients:

* 2 tablespoons extra virgin olive oil
* 1 white onion, chopped
* 2 large garlic cloves, peeled
* 1 large potato, diced
* 2 carrots, chopped
* 2 celery stalks, chopped
* 5 white mushrooms, chopped
* 6 cups, water
* handful of fresh parsley, chopped
* 2 bay leaves
* 2 tablespoons soya sa
* Salt and black pepper

✅ In a large pot, heat olive oil over medium/low heat
✅ Add the vegetables and cook for approx. 5 mins, stirring frequently
✅ add water, parsley , bay leaves, and the salt and pepper and bring the contents to a boil
✅ reduce heat and simmer for 1 hour. Strain and enjoy! (I like to blend the veggies to be added to my homemade pasta sauce later!) This broth can be stored in the fridge for 3 days or in the freezer for up to 3 months!!

Windsor Nutritionist

11/01/2024

09/01/2024

02/01/2024

16/11/2023

14/11/2023

13/11/2023

10/11/2023

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06/11/2023

03/11/2023

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