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02/07/2025

July brings juicy, crisp, and sweet produce to our tables! I can’t wait to see some of these delicious goodies growing in my little garden this year!

Here’s what’s in season and how it supports your health:

🫑 Peppers – Rich in vitamin C and carotenoids, supporting skin and immune health.
🍅 Tomatoes – A great source of lycopene, linked to heart and prostate health.
🍑 Peaches – Juicy, sweet, and a great source of fibre and vitamin A.
🧄 Garlic – A flavour booster with anti-inflammatory and antimicrobial properties.

🍑 𝘛𝘳𝘺 𝘳𝘰𝘢𝘴𝘵𝘪𝘯𝘨 𝘵𝘰𝘮𝘢𝘵𝘰𝘦𝘴 𝘰𝘳 𝘮𝘢𝘬𝘪𝘯𝘨 𝘧𝘳𝘦𝘴𝘩 𝘱𝘦𝘢𝘤𝘩 𝘴𝘢𝘭𝘴𝘢 – 𝘵𝘩𝘦 𝘴𝘶𝘮𝘮𝘦𝘳 𝘧𝘭𝘢𝘷𝘰𝘶𝘳𝘴 𝘢𝘳𝘦 𝘢𝘣𝘶𝘯𝘥𝘢𝘯𝘵!

Ontario Peach Salsa
Ingredients:
• 2 ripe peaches, diced
• 1 medium tomato, diced
• 1 small red or green bell pepper, finely chopped
• 1 small red onion or 2 green onions, finely chopped (optional)
• 1 clove garlic, minced
• Juice of 1 lime
• Pinch of salt and pepper
• Fresh cilantro or parsley, chopped (optional)

Directions:
1. Combine all ingredients in a bowl.
2. Toss gently to mix, being careful not to mash the peaches.
3. Let sit for 10–15 minutes to allow the flavours to meld.
4. Serve with grilled chicken, fish, tacos, or tortilla chips.

02/06/2025

Hello June 🌱

I'm so excited for all of the fresh, local produce that's about to come our way. Here’s your yearly reminder of some of the goodies that will soon be hitting your grocery stores and produce stands 👩‍🌾

Be sure to add some of these delicious and nutritious picks to your plate:

Asparagus — Rich in folate supporting red blood cell formation and growth. Asparagus is also high in fibre, only half a cup of asparagus offers 2 grams of fibre.
𝘉𝘦 𝘴𝘶𝘳𝘦 𝘵𝘰 𝘧𝘰𝘭𝘭𝘰𝘸 @𝘢𝘱𝘱𝘭𝘦𝘣𝘰𝘵𝘵𝘰𝘮𝘰𝘳𝘤𝘩𝘢𝘳𝘥𝘴 𝘧𝘰𝘳 𝘶𝘱𝘥𝘢𝘵𝘦𝘴 𝘰𝘯 𝘵𝘩𝘦𝘪𝘳 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘢𝘴𝘱𝘢𝘳𝘢𝘨𝘶𝘴 𝘩𝘢𝘳𝘷𝘦𝘴𝘵. 𝘛𝘩𝘦𝘺 𝘴𝘶𝘱𝘱𝘭𝘺 𝘙𝘦𝘱𝘭𝘦𝘯𝘪𝘴𝘩 𝘮𝘦𝘢𝘭𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘧𝘳𝘦𝘴𝘩𝘦𝘴𝘵 𝘭𝘰𝘤𝘢𝘭 𝘤𝘳𝘰𝘱.

🍒 Cherries — Rich in antioxidants like anthocyanins that reduce inflammation and support sleep quality.

🥒 Cucumbers — Hydrating and refreshing, cucumbers are over 95% water, making them perfect for warmer days.

🛍️ 𝘎𝘳𝘢𝘣 𝘢 𝘣𝘢𝘴𝘬𝘦𝘵 𝘢𝘯𝘥 𝘩𝘦𝘢𝘥 𝘰𝘷𝘦𝘳 𝘵𝘰 or your favourite local spot to stock up on these early summer gems.

22/04/2025

🌍 This Earth Day, let’s talk about something bigger than food waste—let’s talk food sovereignty

Having control over what we eat, how it’s grown, and who has access to it is a powerful step toward building healthier communities and a healthier planet. 🌱

Food sovereignty means supporting local growers, choosing sustainable options, and pushing for systems where everyone has access to nourishing, culturally appropriate foods.

✨ Small changes like planning your meals, reducing food waste, and learning about where your food comes from really do make a difference.

Let’s reclaim our plates—one mindful choice at a time 💚

13/03/2025

Nourish your body with variety! 🌱🍗🥑🍞

Adding diversity to your meals isn’t just about keeping things interesting—it’s essential for getting a wide range of nutrients.

Try new foods, mix up your ingredients, and give your body the fuel it needs to thrive! 💪✨

I'm drooling over option #2 - what about you?

09/03/2025

HAPPY INTERNATIONAL WOMENS DAY 💜✨

And a special shoutout to the strong, resilient women who inspire, support, and uplift me every day 🌸

Women have unique nutritional needs at every stage of life, from supporting hormonal balance to bone health and overall well-being. Prioritizing a nutrient-dense diet rich in protein, healthy fats, fiber, and essential vitamins isn’t just about physical health—it’s about empowerment. 𝘽𝙚𝙘𝙖𝙪𝙨𝙚 𝙬𝙝𝙚𝙣 𝙬𝙤𝙢𝙚𝙣 𝙣𝙤𝙪𝙧𝙞𝙨𝙝 𝙩𝙝𝙚𝙢𝙨𝙚𝙡𝙫𝙚𝙨, 𝙩𝙝𝙚𝙮 𝙝𝙖𝙫𝙚 𝙩𝙝𝙚 𝙚𝙣𝙚𝙧𝙜𝙮 𝙖𝙣𝙙 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙩𝙤 𝙠𝙚𝙚𝙥 𝙗𝙧𝙚𝙖𝙠𝙞𝙣𝙜 𝙗𝙖𝙧𝙧𝙞𝙚𝙧𝙨, 𝙪𝙥𝙡𝙞𝙛𝙩𝙞𝙣𝙜 𝙘𝙤𝙢𝙢𝙪𝙣𝙞𝙩𝙞𝙚𝙨, 𝙖𝙣𝙙 𝙞𝙣𝙨𝙥𝙞𝙧𝙞𝙣𝙜 𝙘𝙝𝙖𝙣𝙜𝙚. 💪🫐🥑🥕

Let’s continue to support and uplift each other, in health and beyond 💐

05/03/2025

✨ A glimpse into my world as a dietetic student, business owner, teaching assistant, and social butterfly 🦋 ✨

I know it gets a little quiet around here while I’m busy hiding behind my computer but here’s what I’ve been up to lately:

🍎 Working with my Fuelled By Food clients
👩‍🏫 Running nutrition workshops for the Guelph CHC and developing resources for Out on the Shelf
📊 Collecting client data to improve access to workshops and enhance communication
🌱 Working with the GCHC advocacy team on food justice & food sovereignty initiatives
📚 Marking papers, and completing my own coursework

Phew… 😮‍💨

I’m so excited that March is National Nutrition month - It’ll be a great opportunity to share more about the work I do as a nutrition professional and advocate 🫐🥝🥕

03/03/2025

March is Nutrition Month! 🥦🍎🥑

A reminder that food is more than just numbers—it’s nourishment, fuel, and vitality. If you’re looking to make changes in your diet, shift your focus to whole, nutrient-dense foods that support your energy, health, and well-being. 🌟

20/01/2025

A few simple reminders that extend beyond whats on your plate 🍽️

12/01/2025

REPLENISH update: 🍇🥝🫐🍋🥑

As many of you know, I am in hustle mode: working, completing my Master’s, seeing one-on-one clients, and running my business, among other things. While I have gotten used to managing all my competing priorities… I will have to make some new changes in 2025.

For the last year, Natalie at the Eco Den has kindly allowed me to use her storefront as a grab-and-go location for Replenish meals. I have loved sharing her space and meeting new faces, but for now, I will be removing the fridge from the store while I continue working towards my Master’s. Simply put, my new placement schedule conflicts with my ability to deliver to the store during regular business hours. The removal of the fridge means there won’t be any grab-and-go options for the time being. However, I will continue to make meals and deliver upon request!

2025 will be a busy year, and I don’t want it to pass by in the blink of an eye. Although I am sad to be making this change, this will free up some of my mental space to continue focusing on many other parts of my business and my future as an RD.

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