Thursday, 15 March 2018

Make the most of your snack break

Snacks are an important part of everyone's eating regimen. With their smaller appetites, and active days, kids need snacks to meet their nutrient needs over the course of the day. Adults, too, need snacks to get us through the day. With busy schedules and long days, snacks are often the saving grace from falling into the abyss of hunger. In fact, 30% of Canadians depend on snacks to stay fueled!
When you think of snacks, however, I want you to shift your thoughts away from the chocolate bar or bag of potato chips. Snacks can and should be a refueling shot of energy that also provides nutrition.


1. Have a set time for snacks

You probably know what times you (and your family) get hungry: perhaps it's sometime in the afternoon when lunch has worn off and it's not yet quitting time; that time between getting home and prepping supper; or maybe around 10:30 or so when lunch is just a faint dream... Use those times for a snack! There's only so much we can eat at a meal, and children even more so with their smaller bodies, so we need to refuel in between meals. I suggest having some food every 2-4 hours. Don't wait until you're cranky with hunger; schedule snacks into your day for when you need it most.

2. Plan what you're going to eat and/or serve

Leaving your snack options up to the whims of the vending machine or break room likely means you'll find a stash of quick energy in the form of sugar and caffeine. Having planned snacks allows for foods with more sustained energy, including protein and fibre. Also, when we're hungry, we don't make such good food choices, eating whatever is front-and-centre. Planned snacks means what is available is a more filling and nutrient rich snack.

3. Eat mindfully 

While I completely know the experience of a hectic day, and eating in the car, I highly recommend against it. First off there's the safety issue of distracted driving, possibility for choking, and making a mess in the car. Secondly is the options available while driving are probably something easy to grab and eat with one hand that isn't very filling or nutrient-rich. My third objection is that this kind of eating is usually mindless, and not satisfying.
Take a few minutes out of your day, and try to make your snack break a real break. Focus only on what you're eating, and how it's providing nourishment and satisfaction.

Building a Snack

When preparing a snack or "mini-meal", try for variety. I encourage having at least 2 food groups represented, while trying to include protein and fibre. 
Protein and fibre are the satiating twins- they fill us up, and keep us feeling full for longer. 
Protein includes: cheese, yogurt, beans & lentils, poultry, fish, eggs...
Fibre can be fruits, vegetables or whole grains

So let's try for some combos:

Cheese & Veggies

Whole grain crackers + vegetables

Yogurt & Fruit

PB&J sandwich (try this easy, low sugar cranberry jam)

Microwaved sweet potato and hummus

So... What are you having for snack today?

Friday, 9 February 2018

Chunky Tomato Cabbage Soup

When Bracha asked me for the recipe for this cabbage soup to share with her readers; my first reaction was to say no because of embarrassment. Not that I’m modest or shy, but because this recipe is so simple. For the amount of compliments this soup received it didn’t seem right to let everyone know just how little effort it takes. I felt that I would disappoint eaters when I would divulge how it is made!

Turns out it's too good not to share! It's easy to make, takes almost no effort or time, uses inexpensive ingredients, and is DELICIOUS to boot!

This recipe is FODMAP friendly. Since onions and garlic fall under the FODMAP umbrella, this cabbage soup is unique since they are not included. DON’T WORRY, you will not miss them! Let me introduce you to the powers of paprika, salt, and pepper. That’s it; there are no other spices or flavourings.

 To begin you will chop two or three large carrots, and boil them in enough water that will cover them.  Sprinkle in you salt, pepper, and paprika to taste. Be generous this is a large recipe with big flavours; it can handle more than you think.

Once it comes to a boil add in one can chopped tomatoes, one can crushed tomatoes. Fill each now empty can full of water and empty those into the pot as well. (Best way to clean and get use of all the extra goodness left on the sides of the can!) Let this come to a boil as well.

Once it boils add two full bags of chopped cabbage/coleslaw bags.  This amount will give you a real hearty soup which will ensure each bowl is full of vegetables! Keep that on high till it bubbles.
Reduce the flame to simmer for one full hour.

Serve, and wait for the compliments! You'll understand why I am embarrassed to share this recipe J

*Note that this is a very large recipe and you can freeze the leftovers to enjoy again and again. (1 pot, 3 meals!)



Chunky Tomato Cabbage Soup


  • 2-3 large carrots
  • 1 796 ml (28 oz) can crushed tomatoes
  • 1 796 ml(28 oz) can diced tomatoes
  • 2 bags sliced cabbage/coleslaw
  • salt
  • black pepper
  • paprika
  • water


  1. Peel and largely dice carrots, place in pot
  2. Cover carrots with water, add salt, pepper and paprika- be generous!
  3. Bring to a boil
  4. Add in both cans of tomatoes and cabbage
  5. Fill each can with water and add to pot
  6. Bring to a boil
  7. Lower heat to medium and simmer for 1 hour
  8. Lower heat to medium, and simmer .
  9. Yield: 15-20 bowls.

Monday, 29 January 2018

Chewy Granola Bars

Granola bars are the ultimate energy-boosting snack, and these are so simple to make because they don't even need any baking! 

These are great for traveling, because they're portable, are protein and fibre-full (AKA the stuff that makes and keeps us feeling full), and can easily pass airport security. So bring them on your next adventure for a delicious home made treat. 

This recipe uses very little honey as sweetener, and allows for any filling you can dream of. I used sunflower seeds, raisins and chia seeds for some crunch, added chewy-ness and boosted nutrients (you can read about chia-seeds here

Comment below with you fave granola bar add-in😃

Chewy Granola Bars


  • 1 ½ cups oats
  • 1/4 cup honey
  • 1/2 cup peanut butter
  • 1 Tbsp. chia seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup raisins


  1. Line an 8-inch pan with wax or parchment paper
  2. Combine all ingredients
  3. Place in prepared pan (use wet hands or a spoon to smooth down)
  4. Refrigerate overnight or a few hours before slicing
  5. Yield: 8 bars.