Colorfull Bell Peppers

Since we are still in Vision Health Month, we cannot avoid to mention Bell peppers.

But, did you know?

A green bell pepper is just an unripe yellow pepper, which is just an unripe red pepper (though some varieties ripen to yellow, not red).

Benefits? yes! plenty:

Whatever to color they have they all have many nutrients that are good for you, Vitamin C, B6, Capsaicin, and certain enzymes. One of those, lutein, protect the eyes from cataracts and macular degeneration later in life.


bell peppers benefits

Now, How do I eat them?

Ideally raw, you keep lutein and all the vitamins undamaged. If you rather cook them try to chose a light sautee in a pan, until they are somewhat crispy still.

To find a list of worth trying recipes click here and enjoy! at least, ideally, twice a week.



Red Bell Pepper: Is it a Veggie or a Fruit?

red peppers

You think of it as a veggie, but it’s actually a fruit. One medium pepper delivers B vitamins, beta carotene, and more than twice your daily need for vitamin C. Cooking tip: For a fanciful main dish, cut the tops off peppers, remove the inner white membranes and seeds, and then roast until tender. Remove the skin to add to an avocado sandwich or to eat with an egg, or rather finish by filling with your favourite whole-grain salad.

Summery Kale Salad – and easy to bring to work tomorrow!

Continuing to use warm days as our motivation for healthy eating choices, this is a recipe very simple yet delicious

Here is what you need:

Chopped Kale: 3 cupsfresh kale and oranges salad

Cube cut oranges: 1 cup

Dried cranberries: 2 tbsp

Almonds: 1 tbsp

Dressing: I really like how this dressing from Epicurious goes with this salad. Check it out here!

Hope you like it too!

A quick pm recipe

In a mason jar (or just a regular “old fashion” glass!) add:


1/4 cup oatmeal

1-2 tbsps chia seeds

1 cup plain greek yoghurt

fruits (any you like!)

Cover with 2% milk

Rest in the fridge for at least 3 hs



ONE DAY DIY JUICE DAY – Or how to kick your healthy eating habits

DIY JUICE DAY For Beginners

Juice Day is a day (or two) that you are going to ingest nutrients in liquid form, while still nourishing your body and letting your organs function at its best. If it is your first time is it a good idea that you take the day easy and while you prepare for it (shopping a few days before for instance) make sure you drink lots of water. As a rule of thumb we should drink no less than 2 L a day. If you want a more accurate calculation you can go to:

This “plan” can be used almost by anyone, however, if you have diabetes or low blood sugar levels this is not for you. Also, if you are taking “water pills” you may find having to make more than usual trips to the washroom.

If at any point you feel dizzy or unable to focus, add small portions of clean solid food (1-2 tbsps hummus, 1-2 crackers for example). If it doesn’t get better slowly keep incorporating solids until you do and leave this plan for a later time.

detox juices

THE Plan:
8:30-9am: Carrot Bliss

11am: Green Beauty  

 1pm:  Renew or Smoothie

3pm: Detoxville

6pm: Potassium Vegetable Broth and salad with one fruit 

8pm: Nourishing Cucumber


The Juices


Carrot Bliss

  • 2 carrots
  • 6 stalks celery
  • 2 cucumbers
  • 1 apple


Green Beauty

  • 2 green apples
  • 2 cucumbers
  • 1 bunch kale
  • 1 bunch parsley


  • 1 handful kale
  • 1 handful romaine
  • 5 celery stalks
  • 1 handful of basil
  • 1 inch piece of ginger
  • dash of cayenne


  • 2 Mandarins
  • 1 serving protein powder
  • 1 ½ cup of youghurt
  • 1 cup coconut water or orange juice
  • 1 tbsp vanilla extract
  • 3 ice cubes


  • 2 cucumbers
  • 1/2 beet
  • 3 celery stalks
  • 3 dandelion leaves
  • juice of 1 lemon
  • juice of 1 lime
  • dash of turmeric

Potassium Vegetable Broth

  • 2 tablespoons olive oil
  • 16 cups of water
  • 1 onion, chopped
  • 8 celery sticks, chopped
  • 8 carrots, washed and unpeeled
  • 1 bunch dark leafy greens (kale or collards)
  • 1/2 bunch of parsley
  • 1 teaspoon sea salt
  • 3 1-inch slices of ginger root

Nourishing Cucumber

  • 1 handful of spinach
  • 2 cups of mixed greens
  • 2 cucumbers
  • 1 handful of parsley









Tofu Burguers Dinner

Tofu is a surprisingly versatile form of soybeans that is made by curdling soy milk so that its proteins become coagulated and then pressed into a sliceable cake  Tofu varies in texture from soft to firm to extra-firm. Soft tofu has a smoother texture and is therefore better suited for salad dressings, sauces, and desserts. Firm and extra-firm tofu are best for baking, stir-frying, and grilling.

Tofu can also be frozen in its original packaging and will keep this way for up to five months. This process will actually alter its texture and color, making it more spongy and absorbent, and more yellowish in color. This change in physical properties is actually very suitable for certain recipe preparations.

If you are selecting tofu on the basis of fat content, the firmer tofus are usually the highest in fat, and the softest tofus, often called silky or silken, are the lowest.

To prepare the burgers make sure you squeeze all the liquid out of the tofu. It will give your burgers a crispier texture

The How to:

In one deep container mix 1 block of firm tofu (previously frozen is fine and dry!), add 1 cup of almond flour, 1 egg and 2 tbsps of Worcestire sauce. Salt and pepper to taste

Work the mix with two forks or your hands and give them the shape of balls and flatten

Cook in a non stick pan for about 3 mins each side or until golden

Serve them with roasted veggies (carrots and sweet potato in the picture) and enjoy!

Weekday Morning Easy Smoothie Breakfast


High Protein, Low Calorie Smoothie

A breakfast that is high in protein is very important but with a busy schedule it can be hard to find something that is quick, easy, and tasty. This smoothie recipe is a great way to have a breakfast that is high in protein. With the addition of a few other ingredients, it can become a high calorie smoothie if you need or want to drink it before a workout instead. This smoothie will provide you with the protein you need to start your day and  feeling full, snacking less through out the day

  • 1 cup plain greek yoghurtBanana smoothie
  • 1 cup 2 % milk
  • 1 medium banana, cut into chunks
  • 2 tablespoons wheat germ
  • 2 tablespoons protein powder or, for a more natural option, hemp seeds

In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Pour into a tall frost-chilled glass and serve immediately.


You can add strawberries, and in that case decrease the amount of milk.

Also, you could add pure vanilla extract to add flavour without the calories

Dietitians tip

To make this recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 14 grams of fat, and no additional sodium or cholesterol per serving.


Quick, High Protein, Delicious AND School friendly bars

Snacks is commonly reported to be the time when most of us grab anything we have handy. And usually an apple, banana, nuts or a whole grain toast come after other not so healthy options.

Based on a recipe that contained much more “adult “ ingredients (i.e. coffee beans) and no school friendly ingredients (i.e. roasted nuts) I came up with this recipe that beats all that and is delicious.

This is what you need:


The dry:

  • Cut steel oats, 1 1/3 cups
  • Crispy rice cereal, 1 cup
  • Chocolate chips, 1/4 cup
  • Shredded coconut, 1/4 cup

The wet:

  • Coconut oil, 2 tbps
  • Sunflower butter, 1/4
  • Brown rice syrup (or honey, or Maple syrup), 1/4 cup

The recipe:

1- In one bowl add the dry ingredients and mix gently, set aside.   (I used Crispy cereal Xmas version, thats why the added color)

2- In a deep pan add the oil, butter and maple or rice syrup and put on medium heat until it starts simmering. Remove from heat and add a few vanilla (from beans or extract).


3- Add the warm liquid to the dry ingredients and using a wood spoon mix well. Chocolate chips will melt.


4- Spread the mixture on the flat plate (you can use parchment paper here) and freeze for about 20 mins.


5- Cut them in the desired sizes and enjoy them!! 

To keep them fresh wrap them individually and place them in an air tight container in the fridge for 4-5 days

Breakfast: Our fave meal of the day !

Breakfast is known to be for most of us, the favourite meal of the day. However, contradictory, is the meal that most people claim to spend less time on. Less time on preparing breakfast, less time on eating breakfast and even NO time for breakfast!

We will start the first week of March with the intention of improving our breakfasts with a series of delicious, high protein and quick breakfast ideas.

Why quick? So we don’t create “reasons” about not having enough time and we can fit it in our daily morning routine without struggles

Why high Protein? Because latest studies show that when we have a high protein content breakfast we are less inclined to eat sugary snacks throughout the day, and we make better and healthier choices

Why Delicious? Well, because our intention and goal is to improve our diet and even better if it tastes good. Chances are we will make it again, and again!

Here is our first super recipe:


  1. 1 cup part-skim ricotta
  2. 3/4 cup whole-wheat flour
  3. 3 eggs
  4. 1 tablespoon honey or brown sugar (optional)
  5. 1/2 teaspoon baking powder
  6. 1/2 teaspoon salt


In a large bowl, mix all ingredients together until you have a thick batter.

Lightly grease skillet and heat over medium heat. Spoon 1-2 tablespoons of batter onto hot skillet. Spread the batter into a thin circle.

Cook each latke for 2-3 minutes on each side until golden brown. Reduce heat if the outside browns faster than the inside is cooking.

Serve warm with added fruits or cheese and sprinkle with chia seeds. Enjoy!


Easy Butternut squash soup (crock pot friendly!)

We have recently talked about adding more veggies into your diet. Sometimes it feels hard to do and when we think about our busy schedules it feels almost impossible to pay attention or work on something else. But if shouldn’t be.

There a bunch of ways, including this recipe that can allow you to increase your daily vegetables intake

If you use a crock pot:butternut squash soup

  • 1 butternut squash cut peeled and cut in pieces.
  • 1 onion
  • 1 apple
  • 1 cup low fat milk
  • 1 cup veggie broth

Set in High and cook for 3 hs. Use a hand blender to make it creamy. Serve with cheese for added calcium