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Help! My daughter's gone vegetarian

Karen GilmanHi, I am Karen Gilman and I am here to celebrate with you your daughter’s choice to ‘go vegetarian.’ You are here because you worry your daughter will not get the nutrients she needs or you are looking for tips on how to make healthy vegetarian meals. I can help put your mind at ease and give you the tools to support this vegetarian journey.

My daughter's a vegetarian... Now what?

Your daughter has declared she no longer wants to eat meat.  How is she going to get enough protein, calcium or iron? Can her growing body get enough of these nutrients and the calories its needs if she does not eat any meat?

Not to worry. She’ll be fine as long as she eats the right foods. I know only too well how challenging it can be to get kids to eat properly.  Boys, too, can be picky eaters, though they don’t face the same nutritional challenges as girls.

You don’t want her to become dependent on multivitamins to bridge the gap. Ensure she gets the nutrients she needs from the food she eats.

So What Are You Waiting For?

Let's get started!

Plant-based diets and sustainability

Plant-based diets and sustainability

We all know that a diet based mostly on fruits, vegetables, whole grains and legumes is good for our bodies. But is eating less meat, eggs and dairy good for the Earth? Many environmental studies tell us that raising animals for human consumption puts a huge strain on water and land resources, and make a strong case for eating more plant-based foods.

Is it ok to eat soy?

Is it ok to eat soy?

We usually eat one tofu meal a week in our house. We often eat edamame and use miso quite a bit. All of these foods are made from soybeans.  Soy, it seems, is quite a controversial topic.  A simple google search will make your head spin.

Fellow RHN, Bonnie Wisener, recently published a blog post about soy that I wanted to share. You can find the link here.

And if you are looking for something to make with tofu, you can find this recipe I posted a while ago here.

Do you have any favourite soy recipes to share? If so, post in the comments section below. I’d love to give them a try.



Broccoli and Egg Muffins

Broccoli and Egg Muffins

Over the past few weeks my kids have requested this recipe 4 times. What kid doesn’t love broccoli and cheese?  This recipe is super easy, tastes great and makes a great breakfast or lunch.

Broccoli and Egg Muffins

6 free-range eggs

1/2 cup water

1 cup grated cheddar cheese

1 cup chopped broccoli

1 small onion, diced

Parmesan cheese – optional for topping


Preheat oven to 375. Line a muffin tray with muffin liners. Cook broccoli and onion on the stove until tender. Mix eggs and water in a bowl. Add the cooked broccoli and onion to the eggs, stir in the cheddar and pour into the prepared muffin tray. Grate a tablespoon of Parmesan cheese onto each muffin and bake for 20-25 minutes or until the eggs are set.