7-Seed Bars

I have never been a big fan of the granola bars found in the grocery store. If you ever stopped to read the ingredient list you’ll know what I mean. The recipe below is simple to make and I promise you’ll be able to pronounce all the ingredients! You might even have them all in your pantry.

These nut and seed bars are filled with not just clean vegetarian protein but vitamins and minerals. This is why nuts and seeds are a very important part of a vegetarian diet.

Fig and Buckwheat Breakfast Tart – Great recipe for calcium and fibre

This is one of my favourite weekend breakfasts.This is one of my favourite weekend breakfasts: Fig and Buckwheat Breakfast tart made with Greek yogurt.Thanks My New Roots for a great recipe. Now if I could only get the kids to eat it. I think it’s the figs that put them off..Figs are a very good source of calcium. Three or four of them provide the body with over 100mg. We know calcium is required for healthy bones, but it is also supports muscle and nerve function. Figs are also high in fibre. Here is the recipe:

Pure Goodness Protein Product Review

I recently had the opportunity to review Pure Goodness Pumpkin Seed Protein. Here are my comments:

Pure Goodness Pumpkin Seed Protein, flavoured with natural vanilla and sweetened with stevia, was a great addition to my morning fruit smoothie. It mixed well and tasted great – and one scoop provides 15 grams of protein which is about a third of the daily protein needs of the average 120-pound woman. Getting an ample amount of protein, especially first thing in the morning, will help keep your blood-sugar levels stable, and aid in staving off hunger for a few hours. You will be more focused and productive in your early-day activities.

What’s a meat-eating parent to do?

More of our daughters are declaring they will no longer eat meat. Be assured that there is no need to panic if your daughter has sworn her allegiance to a plant-based diet. Having done so myself 30 years ago, I am familiar with the ins and outs of cooking vegetarian and vegan. I have a vegetarian daughter and I, as a mom and nutritionist, endeavour to make sure she gets the iron she needs to avoid anemia as well as the calcium and Vitamin D required for strong bones. What can a meat-eating parent do to support their daughter’s vegetarian journey? Sign up for my FREE e-book on Raising Vegetarian Girls for some tips, and keep reading here:

Meat alternatives

Whether it’s the rising cost of food squeezing your budget or a personal journey that led you to join the Meatless Monday bandwagon, eating more plant-based protein is good for your body and easy on the wallet. A recent article in the Globe and Mail (http://tinyurl.com/hxh872q) got me thinking about how people can give up meat and embrace a more plant-based diet. The article described the enormous growth of the market for meat alternatives – faux meats like veggie dogs, ground soy and textured vegetable protein – that have been found wanting where taste is concerned. Food companies, however, have been finding ways to make these products downright appetizing, gaining acceptance from meat eaters and fueling the growth of the global market to a projected US$5 billion by 2020 from US$3.9 billion US$3.9 billion in 2014.

Does your daughter eat lots of pasta?

If your vegetarian daughter is anything like mine she loves her pasta. I think my daughter would eat pasta for every meal if I let her. Not that pasta is bad for you but really the concern is whether or not it provides her with the nutrients she needs as a vegetarian. Most pasta today is fortified so is contains iron, folate and niacin and depending what you add to the sauce, whether it be veggies or beans, can be part of a healthy vegetarian diet.

Reducing stomach upset from eating beans

I came across this article by Megan Telpner and thought it was important to share. People always joke about beans causing gas. Well, for some people they do cause gas, especially for those whose digestive systems are not used to eating beans. Have a read through for some tips on how to prepare beans to minimize stomach upset:

Hot weather treat – Frozen Chocolate Covered Bananas

I can’t always get my kids to eat their meal but I know they will always eat dessert. Unfortunately, not the gluten-free, sugar-free, flax brownies I love. Serving healthy treats no one eats except me is not worth the effort.When I first made a batch of these Chocolate Covered Bananas I wasn’t sure if I would be eating all of them.

Meal Time With Vegetarian Kids

Here is a blog I wrote for Her Magazine about feeding both the vegetarians and the meat eaters. No need to make 2 meals:

When I was a teenager not many people knew about vegetarian or vegan diets. These days kids are more aware, with the world at their fingertips. While I decided to give up meat and chicken in my early 20’s my daughter decided at 10. Why? Was it my influence? Was it her friends? Was it something she learned in school? Who knows, she simply told me one day it grossed her out. She is now 13 and has a handful of friends, mostly girls, who have also become vegetarian.