Ohhh, I love this photo of miso soup taken by the folks at @nugrocery. Miso soup is one of my all time faves. It's rich in flavour (nutrients too!), briny, & comforting. Did you know that you can make your own quickly and easily at home? I like to make what I call "Miso Mugs". Here's my recipe:
1.5 cups of water
1 - 2 teaspoons miso paste, to taste
Optional add-ins: sliced green onions, pieces of @mermaidfare dulse or hana tsunomata, grated carrot, sesame seeds, little cubes of tofu, dried or fresh mushrooms, or tiny pieces of a delicate leafy green (like spinach or arugula)
Bring water to a boil in a pot or a kettle. Transfer hot water, plus miso paste, to a mug. Stir until the miso is dissolved. Enjoy immediately on its own like a tea, or choose any of the add-ins listed above.
If you'd like to receive more healthy recipes directly to your inbox, be sure to sign up for my newsletter. The link is in my profile (@amylongard).
Havin' a time! Yes, it's a Wednesday afternoon in Ottawa but there's an East Coast kitchen party going down in @taraamberporter's house. I spent few hours with my Maritime pal filming a cooking video featuring @purekitchenottawa's grab-n-go ranch dressing (swipe left for a close up of the final product)! Pure Kitchen will be sharing the recipe in early April. Stay tuned!
Happy first day of Spring! 🌷 In my world (the realm of health & nutrition), the change of seasons means one thing... everybody is talking about cleansing & detoxing!
These industry buzz words tend to carry a lot of negative connotation due to the plethora of pricy powders, herbs, supplements and programs available on the market today. That said, supporting the body’s ability to detoxify and cleanse is actually a good thing and it doesn’t need to be expensive, gimmicky or restrictive.
I wrote an article on this topic — click on the link in my profile (@amylongard) to get the full scoop — but for those of you looking for the abbreviated version, here's what you can do if you want to help your body do what it does naturally:
💧Drink water. Stay hydrated. It's truly vital to your health.
🥗 Focus on getting vegetables into your diet, particularly cruciferous veggies.
💩 Consume fiber rich foods like lentils, beans, whole grains, & fruit (if you're not used to eating lots of fiber, start with small amounts and build up.)
🏋️ Make movement a priority! Walk, jog, hit the gym, hike, lift weights, do yoga, etc etc. Find something you like, and do it regularly!
Start there & if you need help, please reach out to me! ✌️💚🌱
Rather than start the day with green beer 🍀🍻 I hosted a workshop at @nugrocery, Ottawa's first & only zero waste grocery store. I was joined by a great group of people who wanted to learn about the health benefits & culinary uses of seaweed, which of course I'm super happy to talk about! Following a mini lecture on all things 'weed, I showed everybody how to make a delicious raw vegan pâté and miso soup using @mermaidfare dulse. Check out my story for a lil' recap and, if you're in Ottawa, stop by Nu Grocery as they'll be selling my pâté and miso soup this weekend. 😋
Earlier this week I was on @cbcottawa Radio show "D is for dinner" talking with host Alan Neal about seaweed. I also shared the recipe for this Dulse, Sunflower Seed, & Walnut Pâté. If you'd like to listen to the segment or check out this recipe, head over to my blog (link in profile @amylongard). Have a great weekend!✌️💚🌱
Gals and guys...real talk here. My friend Jaclyn who is a Holistic Nutritionist over at @holistic.foodie has something really valuable happening this Saturday and I want YOU to know about it! She is hosting an interactive workshop with the lovely @nidnatnutrition at @lululemon on Queen W from 11am -2pm and you should be curious about it. Why? Have you ever wanted to strengthen your relationship with food and your body? I know I do, it’s a struggle for me every day. Jaclyn and Nida will provide tips and strategies to navigate emotional eating. Food freedom is possible 💕The event includes organic cold-pressed green juice, yummy healthy snacks and your very own work book. Use the code ALWYNN5 to sign up to save $5. https://www.universe.com/events/food-freedom-an-intuitive-approach-to-emotional-eating-tickets-toronto-2PBL05
Just recorded a fun segment of "D is for Dinner" at @cbcradiocanada here in Ottawa. I was asked to talk about seaweed and my upcoming "Cooking with Seaweed" workshop happening this Saturday at @nugrocery. The host Alan Neal tried dulse (seaweed) on its own and he really liked it! I also gave him dulse, walnut & sunflower seed spread (as seen in this photo) and he was a fan. 🙊🙊 I'll post the recipe & a link to the recording soon! Stay tuned.
Very honored and excited to be part of this culinary & wellness retreat at @fairmontmontebello happening on April 14. Join me, @kathyissmart and @chefbrenden in celebrating the arrival of Spring with a "gastronomic detox" at the 3rd annual Culinary Festival. You can expect great food, yoga, rest and relaxation in the comfort of the iconic Chateau Montebello. Please see the link in my profile for details on this one-of-a-kind event. 🍁 #maplemonth
I used to suffer from eczema. Healing it was definitely a multifaceted approach that involved lots of different things. One of those things that worked really well for me was @udoschoiceofficial. I can’t even tell you the difference this made for my skin! This oil is packed with omegas 3, 6 and 9, which offers a mix of plant-based, unrefined, certified organic food oils. It provides a reliable, undamaged source of polyunsaturated fatty acids (or EFAs) and monounsaturated omega-9 fatty acids, which are all excellent sources of energy, fat-soluble vitamins and other key nutrients. This oil can’t be used for cooking, but can be added to foods after cooking. Often times, I just add it to my smoothie, or when I was dealing with eczema, I took a spoonful of it straight up daily.
This time, I added it to my savoury oats as a dressing after cooking. It is one of my FAVE oils that I always recommend to my vegan friends/clients as well. Thanks @vistamagcanada and @udoschoiceofficial for sending this over.
2.5 pounds haddock fillets
1 lemon, squeezed
2 tablespoons olive oil
1 tablespoon dried parsley
1 teaspoon dried dill
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
Salt & pepper to taste (if tolerated)
1. Preheat oven to 400 degrees Fahrenheit.
2. Combine all the ingredients except for the haddock fillets in a bowl and mix well.
3. Add the mixture along with the fillets in a large #ziploc plastic bag and mix well; marinate for 15 minutes.
4. Remove fillets from the bag and place on a parchment lined baking sheet. Cover with foil and bake 20 minutes, or until flaky and cooked in the middle.
5. Remove foil and broil for 2-3 minutes, or until crisped to your liking.
6. Serve alongside lemon-roasted asparagus (recipe to come!) #holisticfoodie#haddock#fishrecipe#holisticnutritionist#paleo#aip#nutritionist#wholefood
I'm such a die hard fan of this salad. I know I'm not alone. Tina of @yogaattic shares my love (read: obsession) of this nutrient & flavour rich rainbow in a bowl. This Superfood Kale Salad features @mermaidfare hana tsunomata and it's finally on my blog! 💚 Click on the link in my profile to get the full recipe.
Here, I talk about iron levels with an unrelated, undersaturated picture, because the coat is Lightning McQueen red, but I wasn't feeling that shade in my feed...my feed that has no consistency in color anyway, but apparently I have my standards. Anyway, this is often how you can find my two littles: she, busy in all her pell-mell, 2-year-old, full-steam-ahead glory. He, gazing adoringly at times and at other times tickling, bumping, poking, and otherwise being quite brotherly. He is rewarded for both the pestering and the adoration by a little sister who whacks him for both, because she doesn't approve of being the center of attention. He loves her anyway. And she's actually crazy about him despite the fact that she usually just calls him, "Boy." As in, "Oh, hi, BOY." He responds lovingly. And don't worry, I'm working with both of them on not pestering and not slugging, even though I laugh because I remember those days as a kid.
In other news, I learned this week that I have extremely low iron, which would explain why everything I do makes me tired and exercising makes me more tired. I can't take iron supplements because I generally prefer not to spend the day in the water closet. I suspect some leafy greens and liver are in order, but I feel like I need energy in order to cook foods that contain iron in order to get energy. Problems. I'm glad to know WHY I have been feeling like just simple tasks are completely exhausting. I was starting to wonder if I was just lazy and everyone actually feels this tired and I was just being a wimp about it. So...good to know, but now to get the iron in me. Question is, what are some ways to eat liver that won't make me gag? I'm good with smoothies for kale (I hate kale in all other forms - it's like eating green toilet paper rolls and with seasonings it's like eating seasoned toilet paper rolls, sorry California crunchy peeps). I can get all kinds of veggies in with smoothies. But liver contains the most readily-absorbed type of iron and I need all the absorption I can get. Doctor's orders: the more iron you can get in your diet the better. But I'm not down with liver, and it's not going in my smoothies. Tips welcome!
Avocado Spring Rolls FTW...because avocado🥑
This month we use thinly shaved cucumber to wrap up rainbow veggies and avocado. Served with a peanut ginger dipping sauce.
These beautys are packed with equal parts nutrition and deliciousness💚
A few days ago I hosted my first health & wellness bookclub. The inaugural book was "How Not To Die" by Dr. Michael Greger. Believe it or not, 50 people showed up to participate in the discussion! I honestly didn't expect such a positive response, nor did I imagine that so many people would actually attend. However this book is a New York Times bestseller and apparently there's a 200 person wait list to get a copy at the Ottawa Public Library. It's a hot 🔥 commodity! 😂
Have you read How Not To Die yet? If so, what did you think? Have you started implementing any of Dr Greger's Daily Dozen?
PS. #Ottawa folks: stay tuned because I'll definitely be hosting another bookclub in the near future. 📚
Heading into the weekend feeling excited for all that is to come this month. Setting some intentions for how I want to feel this month and welcoming that new energy that a fresh month always brings with it. What are you most excited for this month? Or this weekend?
In the bowl, I got some @organicgirl greens (mixed spinach and arugula), turmeric roasted cauliflower, leftover butternut squash, quinoa, pumpkin seeds and my fave a fried egg (well actually two, but the second one is hiding underneath b/c it wasn’t as IG ready 😉). It’s ok it happens 🤐😬.
Avocado seed 🥑 ⁉️ Yes indeed ❗️ Avocados are well known as a nutritious food, full of monounsaturated fatty acids, protein, and minerals such as calcium and potassium, vitamin K, and its own unique antioxidant profile. Most people throw out the seed as something inedible BUT it’s not only edible, it’s the most nutrient dense part of the fruit.
Most of the avocados amino acids are in the seed, along with more essential fatty acids, soluble heart healthy fiber, and medicinal astringents that make it very healing to the gut, and your skin.
Do you struggle with constipation, diarrhea and bloating? Try utilizing one avocado seed per week in smoothies or on salads.
Want a scrumptious facial or skin scrub? Try avocado seed pulp with a bit of coconut oil 🥥🥑🙆🏻♀️ Step 1) Eat your avocado 😁 yay
Step 2) Save your seed, give it a little rinse
Step 3) Preheat your oven to 250 degrees F 120 degrees C.
Step 4) Slow roast your avocado seed on a baking sheet covered with parchment paper for 2 hours!
Step 5) Take your avocado seed baby and let it cool for five minutes. A paper shell will peel off of it leaving just the dense seed meat. Cut this up in small pieces.
Step 6) Blend your seed baby in a nutribullet or other high speed blender or food processor. You’ll have a beautiful pile of avocado seed pulp to use in smoothies or salads.
The seed has a somewhat bitter taste due to its astringent (healing) properties but it’s easily masked in a delicious smoothie.
It's always nice to receive photos from events. Especially when they arrive in your inbox a few days later giving you a chance to relive the magic. ☄️ This past weekend I had the pleasure of co-hosting a day retreat with Tina of @yogaattic. I facilitated a wellness talk & fire cider workshop and made a wholesome plant-based lunch for the participants. Tina, hostess & yogi extraordinaire, guided participants through a couple yoga classes and inspired all of us with her beautiful home studio + her positive & uplifting personality. Tina and I will be offering another workshop in the Spring. Stay tuned for details! Thank you to chef/blogger/cookbook author/photographer @anatavaresblog for these beautiful photos, friendship & continued support! 💕💕
This butternut squash and egg hash is the perfect slow morning breakfast option. Served with a side of avo toast and it’s pretty much my version of heaven. Find the dEATs below!
Here is how to make it:
¾ to 1 cup cooked squash (butternut or delicata or sweet potato) (this can be cooked in advance with a little bit of sea salt and pepper at 375 for about 30-40 minutes)
1 small onion (sliced)
Pinch of sea salt, pepper, chili flakes
Garnish of grated fresh parmesan cheese or goat cheese crumbled
Cilantro for garnish
Green onions for garnish
Preheat oven to 350.
In a skillet, over medium-low heat, add sliced onions and cook for about 15 minutes until caramelized, add a pinch of sea salt and pepper.
Add your cooked squash to the pan.
Crack your eggs on top of the squash, by making a small divot for the eggs to go.
Place in the oven and cook for about 8-10 minutes, until the whites are formed and the yolks are still runny.
Remove from the oven and add your garnishes.
Serve with avocado or avocado toast.
New recipe on the blog! It's one of my favorite cold-weather dishes and I'm excited to finally share it with all of you. This aromatic lentil & rice dish is called Mujadara, and it's the perfect meal after a skate on the Canal or a day on the slopes. It's comforting, warming and full of plant-based protein. The link is in my profile @amylongard ✌️💚🌱
I love you a latte 🤦🏻♀️😅. Was that by far the lamest opening to a caption ever?! Quite possibly and I hate myself a little for it but also kinda love it 🤷🏻♀️. Anyways today I posted a brand new blog post all about the power of adaptogens and functional mushrooms 🍄. I’ve got this superfood mushroom latte featuring @foursigmatic ready for you! This brain tonic has lions mane 🦁 and ashwagandha in it (learn why these are so amazing on the blog). Plus if you’re looking to stock up on these goodies (like me 🙋🏻♀️) they are having their annual winter sale, (this only happens three times a year), then now is the time! Some stuff is 50% off plus you can still use my code to save an additional 10% 😬😬. If you find you are anxious, stressed or need a boost of energy, you have got to check out the post. Direct link in my bio!
Currently dreaming about this platter of goodness from @kupfertkim from just a few weeks ago. The peanut butter jelly balls were my JAM! Like what I did there…? It’s my next baking goal to make these and share them with you because you NEED to experience them in your life, trust 🙏🏻.
What you don’t need in your life though? Thoughts that you aren’t good enough, smart enough, skinny enough or anything else along those lines. When you make a mindset shift to limit the amount that you let these thoughts take up, you make a lot more room for things to grow. Things like self love, self compassion and empathy and self care. This is what I have learned throughout the years and no matter what size or weight I was at, happiness is an inside job first and foremost. What can you make room for in your life when you learn to let go (or at least reduce) the amount of limiting beliefs you hold about yourself?
“Use what talents you possess, the woods will be very silent if no birds sang there except those that sang best.” Henry Van Dyke
I read this quote today in my @fiveminutejournal and it really made me stop and think for a minute. There are plenty of times I have stopped myself from pursuing something that I didn’t think I was good enough at because I looked at what others were doing. But in the end, this type of thinking doesn’t serve me. It holds me back and potentially makes my small part of the world a little less magical. I definitely don’t sing the best, but that shouldn’t stop me from making noise. What are your talents and how are you using them? If you find you aren’t using them, ask yourself why and push yourself beyond your comfort zone and shine ✨. Happy Monday beautiful friends 💕.
I don’t know anything about this Super Bowl you speak of but I do know food. Soooo today you can find me in the kitchen cooking up a storm. It’s a good day to do that too bc the snow outside is not making me want to step foot outside. This chili was delish, I made it up as I went and there’s like 8362958 chili recipes out there so I’m sure you can find one too 😂.
Toasting to the weekend 💚🥑🍞. Only one more day to enter into the beauty and food giveaway a couple posts back, so be sure to check that out friends!
How do you nourish yourself on the weekends?
📸 via @creatinglight.studio
Whenever I travel for work I always make an effort to get out and explore. Although today I'm spending most of the day in a conference center, yesterday I walked for few hours to get acquainted to the neighborhoods near my Airbnb. I walked through Glen Park and took this photo at Billy Goat Hill. I've been to #SanFrancisco many times now and I keep finding new (to me) gems in the city. If you have any tips for food, drinks or cool spots to visit, let me know! ✌️💚🌱
Touched down in San Francisco a couple days ago. I'm here helping my husband's company for a few days leading up to and during a big tech conference. Among my many tasks this week, possibly my most important job is their in-house chef. I do the groceries and cook plant-based meals for their team. I've joined them the past few years and the dish in the photo is definitely a reoccurring favourite. This "power pasta" includes arugula, a variety of beans, brown rice pasta, olives, artichokes, cucumbers, grape tomatoes, herbs and @bragglivefoods vinaigrette. It's the perfect dish for conference days. It's portable, can be eaten cold, and of course provides tons of nutrients (complex carbs, protein, and healthy fats). If you'd like to try it out, just search for my name + power pasta.
Throwback ☄️Thursday. Is it still a thing? 🤷🏼♀️ In 2016, we were in China Town, in London. Who wouldn’t be smiling, right?!?! 😁 We had peeking duck and a compilation of other yummy things. I can’t wait to get back over across the pond. 🌊 So much more still to see. 😲😍 Do you love to travel? ✈️🗺 Where is the best place you have ever been? 😃 #londonbaby#foodie#holisticfoodie#crunchymama
Ever notice how most doctor's snap decision is to put you on medication? That's what happened with me when I found out I had Hypothyroidism. At this time I was not seeing an endocrinologist, just a general doctor. When my blood work came back, he just wrote me a script and had absolutely no conversation with me on what it was, what I should do, what I should expect, he didn't even refer me to an endocrinologist (I had no idea what an endocrinologist was) etc etc. It was extremely disappointing to look back on my experience to not expect more out of this guy. After 3-4 years I did a lot of my own research and changed things in my life myself because after all this time of taking this medication I did NOT feel any better. One of those things I changed was the food I decided to eat. I've been living that Paleo life since April 2017 and I feel like an entirely different person! It has completely changed my life for the better and I couldn't see myself living life any other way! Food is EXTREMELY powerful and I truly believe in its healing powers.
Anyone else have success stories? I'd love to hear about them 😊
A couple weeks ago I was visiting my fam-jam in Birmingham Alabama. While I was there I tried out tons of great restaurants and was super pleased with all the fantastic plant-based options available. This week I was putting together my Springtime cooking lessons for the PC Cooking School here in Ottawa and I was inspired by this beet poke bowl I tried at @avondalecommhouse. I plan on creating a similar dish for the Spring session. You'll have to wait a few months to try it, but in the meantime I'm offering lessons regularly throughout Ottawa. Visit my website to see when I'll be hosting lessons in your neighborhood. The link's in profile @amylongard. Happy Saturday! 🎉🥂🍷
Stay out of the cold with this cozy Mocha Chai Latte ☕️
2 Tbsp @chaiwalachai
1.5 cups non-dairy milk
Simmer over low-med heat (do not boil!)
Add 1 heaping Tbsp of organic Cocoa powder and 1/2 tsp organic cinnamon to your blender, then pour the hot chai mix through a strainer into the blender and blend for 20 seconds!
The result... a creamy, frothy, spicy, chocolatey hug in a mug! 🤗👌🏼
The final Christmas countdown is on! If you’re still looking for gift ideas, I have a little series if you want all-natural/holistic options. First up: the foodie. Check out my recommendations at sageglowstudio.com/behind-the-glow or link in bio.
Good Morning Friends!!! I am @holistic.foodie and I am sooooo excited to be taking over the Garden of Life Canada account today 🤗🤗. As a Holistic Nutritionist, I empower women to give up dieting, ditch bland tasting food, quit obsessing about their health and learn to listen to their bodies. As someone who struggled with orthorexia (an unhealthy obsession with healthy food), I know firsthand how it can feel to struggle with these kinds of thoughts. I love hot yoga 🧘🏻♀️, pilates, overnight oats (see pic above!), farmers markets, morning elixirs, avocado and discovering new eats in Toronto. If you have any questions about digestion, gut health, adaptogens, my fav eateries in Toronto, food or anything else, ask away! Can’t wait to share a day in the life with all of you! #takeover#gardenoflife#holisticfoodie#overnightoats#vegan#plantbased#glutenfree#healthybreakfast#goodmorning
ALL ABOUT THEM GREENS 🥗🌱: Yes I love chatting about green beauty products, but you wanna know the best thing to include for gorgeous hair, skin and nails- greens! The alkalizing nature of greens are AH-MAZING for our insides which in turn shows on the outside. With kale in particular it neutralizes free radicals as it supplies tons of antioxidants which protect your cells from stress. Kale also contains lots of fibre, which works to help your body naturally detoxify and expel waste from your body, getting your skin looking all glowy and beautiful ✨. If you want to learn even more about all my fave beauty foods and how to incorporate them, check out my FREE ebook- Get The Glow. You can download it right from the link in my bio. Do you have any food-skin related questions, if so, feel free to drop them in the comments or DM me.