Sweet Potato Rapini Curry Stew

Fall is a time for soups, stews and hearty warm dishes. Although it is technically Fall, it has been feeling like Summer with a serious heat wave taking over Toronto the past week. But of course, I didn’t let this stop me from making some of my favourite Fall dishes, just like this hot hot heat didn’t stop the over-hyped annual season drop of pumpkin spice EVERYTHING. Note: this recipe is nothing like pumpkin spice, but its got a lot of spicy heat 😉 Read More »

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Lentil and Quinoa Chilli Collard Wraps 

I originally put together this post thinking I would feature this recipe as a chilli, which it is, but then when I pulled a container of this “chilli” out of the freezer I came up with a different way of incorporating it into my meals. This recipe makes a ton and it is great for freezing to eat at a later date. The trouble with these type of bulk recipes is that they get boring to eat after awhile. Read More »

B Complex Salad

It’s only been about a month and a half since I started studying Holistic Nutrition at CSNN and already I have learned so much. The other week I signed up for an extra course on managing stress with nutrition and learned about the importance of the food we eat and how it can affect our mood and energy levels. The body is amazing in that if we treat it well and consistently fuel it with nutrient-rich foods, this itself can have a huge impact on our health, including our moods and our ability to manage stress.

The B vitamins are essential to our health playing a vital role in brain function and our mental well-being. It is important for us to include “brain food”, B complex vitamins, in our diet as they are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain’s source of fuel. B vitamins are also necessary for the production of neurotransmitters, chemicals in our brain that balance our mood, keep us happy and help improve our mental health.

The B Vitamins

B1 (Thiamin): Enables the brain’s ability to metabolize glucose making energy available for mental activities.

B2 (Riboflavin): Needed for the metabolism of the amino acid tryptophan. The body uses tryptophan to help make niacin and serotonin, a “feel good” hormone.

B3 (Niacin): Plays an important role in maintaining mental agility.

B5 (Pantothenic Acid): Known as the “anti-stress vitamin”. It plays a role in the production of adrenal hormones and neurotransmitters.

B9 (Folic Acid): Helps maintain normal levels of serotonin.

B6 (Pyridoxine) and B12 (Cobalamin): Help in the production of a neurotransmitter that assists memory and learning.

The B complex salad includes a variety of nutrient-rich ingredients and B vitamins that will keep you full and happy!

B Complex Salad Ingredients:

  • 1 tbsp Sunflower seeds, raw, unsalted (vitamin B1, B3, B6)
  • 1 tbsp Almonds, raw, unsalted (vitamin B2)
  • 1/2 Avocado (vitamin B3, B5, B6)
  • 2 cups Spinach (vitamin B6)
  • 4 oz Salmon, baked (vitamin B3, B5, B6)
  • 1 tbsp Sesame seeds, raw, unsalted (vitamin B1)

Chickpea, Quinoa, Cauliflower and Turmeric Curry

Carbohydrates and I have always had a love-hate relationship. When I was younger I became afraid of them because I thought they would make me gain weight. Then, when I started taking care of my diabetes I completely avoided carbs out of fear of my blood sugars being too high and not being able to control them. This was extremely dangerous as my blood sugars would be running too low at times and my energy and mood levels also declined as a result of this. I have learned that balance is key in all aspects of life, including eating carbohydrates and the right kind. Read More »