simple recipes that are fit for your fork

crunchy nutty coleslaw

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara


On the weekend I grabbed a bag of shredded cabbage to make a coleslaw salad. 

I needed this salad to have a bit more bang for its buck, so I added a large can of chickpeas to provide some starchy carb and fibre content, as well as provide a bit of protein. I added a thinly sliced fresh red pepper, cutting slices again into thirds so they were roughly the same length as the cole slaw.  

The dressing was a blend of juice of half a lime, 2 TBSP each of olive oil, white balsamic vinegar, a clove of garlic, a TBSP each of soy sauce, mixed nut butter (you can use whichever nut butter you like's that easy!) and sriracha sauce to taste. **I do recommend that you mix all the dressing ingredients in a separate bowl first before mixing into the salad** 

Wow! Was this good!  

If you prefer your salads to have a bit more of sweetness, cautiously add a bit of honey or natural maple syrup. Be careful though! A little goes a long way. 

Of course, at the end you can always add a pinch or two of salt and pepper, and even sprinkle 1-2 TBSP crushed peanuts on top if you like. 

ginger roasted carrots

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

Growing up in a family of 9, carrots were a pretty regular vegetable for us. As an adult I hardly ever made them because to me they were boring...until my best friend's 50th Bday weekend, where 2 gals made the best carrots I tasted! I got home and started playing around, and came up with this one. 

Clean and slice 8-10 good sized carrots. Keep in mind you want them to all be roughly the same size, so chop accordingly.  Toss these in a bowl and add 2 cloves of minced garlic, 1 TBSP of grated ginger, 1/2 thinly sliced smallish onion, 1 tsp of salt, 1/2 tsp of ground pepper and 2 TBSP of olive oil. Cover with plastic wrap and give it a good much easier than stirring with a spoon. 

Pour into a greased 9x11 rectangular baking dish and place uncovered in 375*F oven. Stir after 10 minutes. Sprinkle some chopped parsley (fresh or dried...whichever is easier) and bake for another 10ish minutes. Ready when your desired level of tenderness is achieved. 

mom's turkey meatballs

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

When I got married I had no idea how to cook. I clearly remember going to my mom's, sitting on the living room floor and asking her how to make meatballs.  Here's a twist to her tried n' true recipe.

In a large bowl mix a lb ground turkey, 1 small diced onion, 1 clove of minced garlic, 1 tsp salt, 1/2 tsp pepper, 1 tsp Worcestershire sauce, a shake or 2 of hot sauce, 1 TBSP of dried oregano or italian seasoning.  Mix well together and roll into desired size balls. Keep in mind, the smaller the balls the quicker they bake. 

Here is where my mom will heat a frying pan and sear the outsides of the meatballs before putting them in the oven. She will add a bit of water to the pan once this is done, to gather all the bits that stuck to it. This liquid gets poured over the meatballs once they are in a baking dish. I sometimes do this, based on how much time I have to getting dinner ready. If I don't do this, I just lay the rolled balls into a baking dish.

Place your covered baking dish in a 375*F oven for about 20-40 minutes....depending on the size of your meatballs. 

If you do it my mom's way the meatballs should not stick together. If you do it mine, they likely will a bit. This never really seems to matter because they get eaten up pretty quick!

beef crockpot stew

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

Nothing beats a cold Canadian winter night like a crockpot stew!  

 usually begin heating up the crockpot while I 'm chopping everything, so put it on HIGH and get ready to chop. 

I always start mine with a pound of stewing beef. This can also be chicken pieces. Just take a few moments to cut off any excessive fat before putting in the pot. If you want to keep it all a bit more affordable, feel welcome to substitute a pound of ground beef. I would pan fry this first, and drain off the excess fat.

After this is in the pot, all you have to do is chop up what veg you want with it. I usually include 1 large yellow onion, 1 of each green and red pepper, 2-3 stalks of celery, 2-3 carrots, maybe a parsnip or 2, and however much potato (regular or sweet) that you prefer. Peel the veg, don't peel the veg.... whatever your preference is. I usually chop 1-2 cloves of garlic, add a drained can of diced tomatoes, a TBSP of allspice and a few squirts of worcestershire sauce for seasonings. 

Once it's all in the pot, take note of how long you want it to go. Keep it on HIGH if you want it done in 4 hours, turn it to LOW if it's going to be going all day. Adjust the seasonings with a bit of salt and pepper, and like magic....dinner is ready.  

holy good fats 'n fibre brekkie

   weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

My mornings tend to be busy so I need a breakfast that isn't just quick, but will keep me full for the whole morning. After fiddling with taste and texture I came up with this one. 

In a large glass canning jar mix together 1 cup each of dry creamy buckwheat, hemp hearts and chia seeds and 1/2 cup of unsweetened shredded coconut. Also add in 1 TBSP of coconut sugar and 2  TBSP of cinnamon.  Secure the lid and shake it all up together. 

Take 2-3 TBSP of this mix, along with 1 TBSP of ground flaxseed in a bowl. Here you can do what you want with it. You can add your favourite milk beverage, a couple TBSP of coconut milk, or pour boiled water on top. Whichever liquid you choose, make sure you let it sit for a few minutes to let everything soften up and the excess liquid be absorbed by all the high fibrous chia and flax. 

Possible additions to this can be blueberries, banana slices or dried cranberries . If you would like more protein have a boiled egg or slices of avocado on the side. That's what's great about's totally up to you. Get creative and make it your own with what you like to add!

BBQ'd broc and peppers

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

Who doesn't love a simple veg mix done on the BBQ? 

Grab a couple nice sized crowns of broccoli, or a bag already cut up.  Wash and trim each floret to the size you want. Toss in a bowl with a sliced red pepper, onion and a clove or 2 of minced garlic. If you really want to add some fresh mushroom, go for it!  Drizzle 2 TBSP of olive oil, a bit of seasoning of your choice and a bit of salt and pepper. Cover with plastic wrap and shake it all up. This is my "easy distribution method" instead of stirring. 

Using a flat bottomed grill basket, pour everything in and cook over medium-high heat until you reach your desired level of tenderness in the veg.

more delicious and easy recipes

breakfast bowl of goodness

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

In my quest to creating quick, easy and healthy variety in my own breakfasts, and to get away from it always consisting of grains, I ventured down the road of breakfast bowls. I do all my food prep on the weekends, so this one worked amazingly well for that!  

I peel and dice one celery root and 1 medium sweet potato. I add a TBSP of olive or melted coconut oil and a clove of chopped/minced garlic. Tossing this together, I spread it into a 9x13 dish and bake at 375*F for 15 minutes.


Here I add 3-4 mushrooms, a zucchini, small onion and  red pepper....all diced up. You truly can add whatever you like.  Its that easy! At this point I sprinkle it with a bit of chili powder and pop it back in the oven for 20 minutes. 

Taking it out of the oven, I poke test the celery and potato pieces. If they are almost done, I add to the dish 2 handfuls of finely sliced kale or spinach, and mix it in well. Putting it back in the oven for another 10ish minutes. If your veg needs a bit more time, give it more BEFORE you add the greens to it, or they might burn a bit. 

Spice up with a touch of salt and pepper, if you feel it needs it. Otherwise, it's all done and ready for you to scoop up for you next breakfast. I add a wedge of avocado, TBSP of ground flax and either 2 eggs or 3 oz of fish to complete the meal.

Green Beans a la Delish!

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

Steaming your green beans is a super easy and nutritious way to prep them. 

Clean and trim 4 cups of green beans. I like to cut them into 2-3 inch pieces, but it's up to you. Just remember, the larger they are, the longer they take to cook.

Put these in your steamer pot and bring water underneath to a boil. Lower the temp so the beans can steam. Lift and shake the pot a couple times to insure even cooking. 

Once they are done to your desired preference, remove them from the stove. **You can save the water underneath for veggie broth for another day**.  

In a separate small bowl, mix together 1 TBSP of olive oil and apple cider vinegar, 1 tsp of dijon mustard and a 1/2 tsp of pure maple syrup. Add 1 medium clove of garlic minced, and 1 inch of ginger peeled and grated. Mix all together and pour over the beans, mixing well. Add a pinch of salt ifyou feel it needs it, and enjoy!

My kids love this recipe. There often aren't very many leftovers of this one!


weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

This is a quick and easy breakfast treat!  Every time I make it it brings me back to my childhood, as this would be a treat. 

Taking 1 slice of sprouted grain bread, cut a circle out of the centre, the size of a small glass. Butter both sides of the bread and the little centre piece.

 Heat up a frying pan and place the bread in, allowing it to begin toasting on one side. When it appears to be nicely browning, crack an egg into the centre hole. Let it continue to cook a bit longer. Using a spatula, carefully flip this over to cook the other side. Cook it til both sides of the toast are browned and the egg is done to your liking. 

Place onto your plate, and serve with bacon, salsa, or whatever your taste buds desire! Don't forget the little cookie. It's job is to wipe up all the yummy yolk drippings at the end!

oatmeal bowl pancakes

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

Back when I was competing in natural bodybuilding I would have the typical bowl of oatmeal and eggs for breakfast. It gets boring....really quickly! I would change it up on the weekends by making the exact same thing into a pancake. Instead of syrup I would use a touch of almond butter. Not as good, but it met my needs. Again, so easy to make!

Take 1/3-1/2 cup of large flake oats and make them into oat flour by whirling in your coffee grinder or blender. Pour into a bowl and add 1/4 tsp baking powder, 2 TBSP hemp hearts, 1 TBSP ground flax seed and 1 egg. Mix together and add however much milk beverage you need to reach your desired pancake consistency.

Heat a frying pan with a bit of coconut oil and add half of the batter in. Fry as you would any pancake and put onto plate and keep warm. Repeat with the remaining batter. Once done, add to the plate and sprinkle with a bit of cinnamon. 

If you are adding an egg, cook that in your favourite style and place on top. Again, if you choose, add a slight drizzle of pure Canadian maple syrup, a sliver of avocado and maybe  a berry or two. So good...and so easy!  Dig in and enjoy!

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara

weight loss, weight-loss, nutrition, holistic nutrition, st catharines, niagara