School Lunches

I have a new page with new content!  

Check out my school lunch ideas… you can access them in the “School Lunches” tab along the menu bar or you can find them in the list of Recipes 🙂


The Information Diet!

Guess what the single most effective weight loss study in the history of medicine was?!?!?

Scientists didn’t give anyone any food

Scientists didn’t take any food away from anyone

Scientists didn’t mandate exercise

In fact… scientists didn’t mandate anything

For 3 months the test group met twice a week where scientists presented evidence based information on a plant-based diet. The group was presented with information regarding prevention and reversal of lifestyle diseases such as heart disease, diabetes mellitus, stroke, obesity, etc.  The group was given information on the power of plants as food in our bodies. Anti-inflammatory benefits, the lack of cholesterol, anti-cancer polyphenols and bioavailable nutrients were all taught during this study.

At the end of 3 months the group that was receiving the information on a plant-based diet lost an average of 19 lbs! AMAZING!

Remember, these people were not being told or instructed to do anything different or make any different choices during this time.  They went home and lived their lives as they chose to.   …and their choices were reflected in their waistline!

It gets better…

Out of curiosity the scientists followed up with the group 6 months later to see if they had gained any or all of the weight back since the information nights had stopped.  Remarkably they had not gained it back as most diet study groups do.  As a group, they had now lost an average of 27 lbs!  This is unheard of.  For the group to have continued to have lost weight after the study closed shows that these people weren’t on a diet. They made choices that made them feel great and when you feel great you WANT to make every choice that you are making!

The Information Diet! 

So my point is read this blog, maybe read another one, check out that 2 or 3 minute video even if you have no intention of changing anything in this moment. Your life is full of so many moments and so many choices and the information that you have will define the choices that you make in those moments.




A lesson in freshness…or maybe size really does matter!



  • brussel sprouts cut into quarters
  • avocado or olive oil (just a sprinkle)
  • tbsp seedy mustard
  • 2 tbsp maple syrup
  • a little sea salt
  • I made these for the family so on the adult side I sprinkled some chili powder

I roasted them at about 350ºF until wrinkly and golden…not more than 10 minutes!


They were bitter and awful!  But it’s not the recipe that failed me it was the actual veggies. I have made this before and they usually come out buttery and delicious. I think where things went wrong was I purchased a prepackaged bag of local but probably not fresh brussel sprouts. I was also given some helpful tips from fellow cooking enthusiasts that choosing the smaller sprouts is the key to avoiding the bitterness. 

You can’t win them all!

…we will try again 🙂

Blood Work!


Unless you have been living under a rock I’m sure you have heard…

“an ounce of prevention is worth a pound of cure”

…so get off your ass and prevent!

Part of my prevention is getting my blood work done every couple years, well at least that is my intention.  I took a bit of a hiatus after all the blood work pre and post having babies but I knew it was time to check up on my insides.

There is no diet that specifically warrants you to check your blood work. We all should keep stalk of how our bodies are aging, how are immune system is doing, how the kidney’s are functioning, if the blood is fat, thin, sticky or slippery… All of these details tell us (or our doctor) how our bodies are doing and gives us a little glimpse down the tunnel of our future.

If you eat a plant-based diet your doctor will be more than happy to get you a blood test (in my experience, most are worried as soon as you tell them), which is super ironic because although you can be a junk-food-vegan, which I totally DO NOT promote, that is not considered a plant-based diet.  The majority of people are eating a typical western diet and dying of typical western diet related diseases, also called lifestyle diseases. Regardless of our diet choices we have the right to request a nutritional panel be done whenever we feel the need!

I did want to proudly should from the roof tops that chemistry experiment that is my  body is right on track!  I can only attribute that to what I choose to put into my body on a daily basis 🙂

For anyone curious here are my numbers:


Halloween…part 1

Ok so this is kind of a follow up post about my sugar post only with less facts and more attitude!  I called it part 1 because Halloween is still over a month away and due to my passionate outlook I’m sure there will be a follow up to this post at some point 😉


I am in a few “mom groups” on facebook as I’m sure many mom’s out there are. One in my community recently posted about Trick-or-Treating and Halloween Candy… the topic lead to many moms admitting that they throw out most of the candy and some have the Switch Witch come and trade out the candy for gifts or money – depending on the kids age.

Obviously I was happy to read that other moms are taking action against letting their kids have a free for all with all that sugar, red #40 and yellow #5…etc.  What shocked and angered me was the moms that were pissed off that people were throwing out the candy that they had bought for the kids with their hard earned money! … Their solution was to turn off the lights and not participate in Halloween!!!

SERIOUSLY PEOPLE???   Is it really candy or nothing???

This one lady wrote, what is this world coming to? Now people are trying to take candy away from children? What will they take away next?”

It took all of my willpower to not respond and instead open up a blog post…

My answer to her is “hot dogs, ham, pepperoni… oh and CANCER and DIABETES!” That is what we will take away from your children next.

Instead of looking at what we are taking away, how about look at the health and longevity that these moms who are playing Switch Witch are giving their kids.

Parents are constantly juggling keeping their kids healthy and still be able to have treats, parties, holidays and see those smiles that we get when we give them something special!  Yes we love to make our kids smile! All us crunchy granola no sugar serving, candy tossing moms love to treat our kids too and make them smile.

So to all you moms that really want to give candy take a look at why you want to give the candy… because I’m betting it’s like 10% tradition and 90% for the smile.   Keeping kids healthy is going to get you a lot more smiles in the long run 🙂

This year for Halloween I bought:

  • glow sticks
  • bouncy balls that look like eyeballs
  • spider rings
  • small sticky skeletons
  • tiny Halloween themed yo-yo’s

So my point is spend your hard earned money, if you want to, to give those little trick-or-treating kids all the smiles without the disease 🙂

Sugar the FDA Approved Cocaine


Now just that title alone will get some eye rolls and maybe even prevent some people from clicking to ready the full post.  But you know what… be critical! Be critical of everything I write and everything you see and hear.  Critical doesn’t mean cynical… we need give intentional thought to our source of information and only then, deem it either important to us, or not.

I have gotten my information from multiple clinical trials done on both humans and rats in laboratories all over Canada and the United States… too many to list them all, but here is a short list.

I bought my kids their Halloween costumes over the weekend and thus the anxiety of the sugar onslaught of this holiday has begun.  I explain the harmful effects year after year, I negotiate with them as to how much “poison” I will let them eat and even buy their candy from them (which is getting $$$ as they age) …because trick-or-treating is seriously FUN!

But we have the research; we have the information; we know that refined sugar is addictive and creates harmful chemical reactions within our bodies… and yet it is still very much the norm to give it to children at parties, special events and holidays.


I get the “everything in moderation” idea. 80/20!  But is our level of moderation enough when it comes to this addictive stimulant? Mainstream media is marketing sugary treats with artificial dyes (that’s another post) to our kids. Schools are rewarding kids with ring pops, suckers and skittles. It’s our job as parents to take the information that we now have and apply it to our kid(s) and demand that influential institutions like daycares and schools do the same!

Let’s explore a little of that research…


This graphic shows the area of the brain stimulated by cocaine and sugar is the same… the deal is that both substances increase the release of dopamine (the happy chemical) in the brain. Now I’m not saying that I don’t want kids to be happy but this release is an unnatural amount. An amount that comes with consequences…namely addiction.  Now it might not sound too bad to be addicted to being happy, but unfortunately that is not the only consequence. Refined sugar creates oxidative damage among your cells, increases cell mutation and creates instability in your blood glucose levels (leading to diabetes).

Our kids deserve better… we know better, so let’s do better! 

How much added sugar should we eat?

(these numbers are based on a diet of 2000 calories)

As Canadians we eat an estimated 110 grams of added sugar per day (26 teaspoons)

As Canadians we should be eating no more than 48 grams (12 teaspoons) of added sugar per day…but this comes with negative health effects (so why is this the top limit recommendation?)

To avoid adverse health effects caused by sugar we should be eating no more than 25 grams (6 teaspoons)


Now you know!  Happy Halloween 🙂   Honestly have a great time dressing up, going to a party where there are spooky gross things! Have fun trick-or-treating!  I bought cute Halloween rings and bouncy balls and squishy toys (all .99 cents/pack) to give the kids in my neighbourhood.  My kids will be going door to door and they will be selling me their candy for pennies on the dollar, and it will be 100% worth it for me. My kids will also appreciate ANY and EVERY house that doesn’t give them candy because then they get to keep the cool stuff that their mom didn’t think to buy!

We can start the change at home and hope that schools and other institutes alike follow suite.

Artificial sugar creates artificial happiness…

Keep it real 😉


Arlicgay and Emonslay

Sometimes it can seem that information about foods that hurt and foods that heal is like reading piglatin!  It can get complicated and contradictory… so here are two simple foods, easy to incorporate with both with the ability to boost your health.


While we are fighting off those seasonal colds we may as well take care of our heart while we are at it. We all know that lemons are packed with vitamin C, which is an immune booster same goes for the allicin in garlic!  I think the saying goes “heal 2 birds with one stone” 😉 Cardiovascular Disease is the leading cause of death in the world so we should get on top of this statistic so that we don’t contribute to these disturbingly high numbers.  If you are eating saturated fats (animal products) and are over 10 years old, your arteries will show the beginning stages of arteriosclerosis, sad but true 😦    

The combination of garlic and lemon juice has been proven to not only reduce inflammation but also lower the fat levels and lipoprotein or LDL (bad cholesterol) in your blood.  To over simplify, a heart attack is caused by trying to push thick liquid through constricted tubes. So if we can relax those arteries and blood vessels and at the same time keep the liquid (blood) running through them clean, we can lower the chance that we will suffer the fate of most.  


How much garlic and lemon juice do you need?

… about 1 tablespoon of lemon juice and 20 grams of garlic (3-4 cloves).  Pretty easy to include in your salad dressing, cup of tea, mashed potatoes, stir fried veggies, soup… you should be consuming them in the same meal but they don’t need to be in the same dish …but in case you’d like to consolidate, it makes a delicious guacamole!


 Flax seeds are one of the original medicines used by Hippocrates, I’m sure you all remember his famous quote

“Let food be thy medicine and medicine be thy food”   (oh how far we’ve strayed)

Flax seeds are a high-fiber super food!  Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Essential fatty acids are not made in our bodies but are exactly that…essential and therefore we must consume them. Each tablespoon of ground flaxseed contains about 1.8 grams of a-linolenic acid (plant oil). 


There are a long list of benefits to flaxseeds, I have named a few in the following list…and really when there are ZERO negative side effects how long of a list of benefits do you really need?! 

Mother Nature has provided us with an amazing nutrient but man did she ever package it tightly! Our digestive system can’t break through their tough outer hull, so we can try to carefully chew these little guys but come on…they are super tiny and most of them will just end up going in one end and out the other.  Grinding them up and using them in your porridge, morning cereal, pasta sauce or mixed into a smoothie are great ways to get the benefits. You can also cook and bake with flax as their beneficial properties are NOT destroyed with heat! (yay) 

Some FLAX Benefits

  • increased metabolic function – supports weight loss
  • lowers blood pressure
  • reduce risk of cancer
  • reduce inflammation
  • reduce constipation
  • improves insulin sensitivity

Just 2 tablespoons of flaxseeds per day just might keep the doctor away!

School Lunches

Well the first week is done and no matter what your kids ate this week you made it through!  GOOD JOB!     …but we don’t want to just make it through all year.

Last year I didn’t plan very well and found that each morning my first thoughts were, “crap what do I have in the kitchen to put in the lunches?”  …secondary thought was, “will my kids eat it?” …third, “is it healthy?”

You might be thinking, oh c’mon Jenny of course it’s healthy you post lots of healthy foods… but my kids are still kids and my girl is trying to survive on chocolate I’m pretty sure and my son can’t believe that chips aren’t a food group! lol  They have their preferences and unlike me, they like variety.  (I literally eat the same thing for breakfast every day and I LOVE it! …sometimes on the weekends I’ll feel the pressure to eat the same breakfast as my family… but this post isn’t about my crazy habits)

So this year I have vowed to procrastinate less, involve the kids more and be prepared for the inevitability of the MON-FRI lunches.

I have a PDF here for you to check out…  school lunches (1)   This gives you a visual and some suggestions on how to pack your kids a healthy lunch.  This can also be made into an activity for the kids to participate in.  (pictures below)

As you can see on the PDF I have included some non-vegan items. I really wanted to help as many families as possible make lunches WHOLE FOOD BASED… in an ideal world we would all be feeding and eating WHOLE FOOD PLANT BASED but just eating whole food would be a great start!

This is what our first 3 school lunches looked like. The potato salad we had for dinner the night before and I just planned to make extra to have enough for their lunch.  Hubby took it too cause lunch isn’t just for kids 😉  The other lunches I made the morning of… We have our whole grains (granola, whole grain bread), fruit (blueberries, oranges, bananas), vegetables (carrots, peas, potatoes, cucumbers, tomatoes), healthy fats (coconut whip, seeds, avocado) and protein  – people there is protein in almost everything!  (hummus, carrots, chis seeds, coconut, banana, etc)

The paper chart featured here isn’t part of this week’s lunch prep.. it’s actually the beginning of next week. I let both kids make 2 charts like this. This gives me 4 lunch ideas. Some items will be repeated because, for example both kids like oranges, but that’s great! It gives me a foundation and a grocery list to make our lunches from.  Just having these ingredients in mind will create opportunities for you to keep lunches creative and easy.  Sooooo many things can be wrapped or sandwiched in whole wheat or flax wraps and healthy seeded breads. Just because your kid get a wrap every day next week, doesn’t mean they aren’t getting variety. Pasta salad is such a great go-to lunch because you eat it cold, so no “heating up” worries and both fruits and veggies can be chopped and added in.  Seeds are a great way to get those healthy fats in without breaking the “no nuts” policy and once again, there is seriously protein everywhere so it’s not even something that needs to be on your radar.

These meals are of course plant-based, because that is how our family eats.  REAL TALK if you do eat meat or cheese or eggs, check out my post on Hot dogs, lunch meats and cancer… so you can make an informed healthy choice for your little one.  Also, you can just make them some chicken or fish or scrambled eggs for supper. Once a day for animals fats is ENOUGH 🙂

Plant-based comfort food

At the beginning of the year the Canada Food Guide released some new recommendations to give Canadians the best chance of staying healthy and disease free. One major change that became a hot topic for discussion was the recommendation that “among protein foods, consume plant-based protein more often”.  Well this is a little vague for most of us since the media has taught us that the word ‘protein’ is synonymous with ‘meat’. So what exactly does “plant-based protein” look like on the dinner table? Below is a family favourite that include plenty of plant-based protein.    

chickpea spaghetti

I chose this recipe to share because it’s important to make familiar yet nutritious food for not only the kids but also adults that are interested in making some changes.  Making dietary changes to improve your health and the health of your loved ones doesn’t need to take away the comfort of food. This meal contains leafy greens to provide the valuable vitamins and minerals that we need, chickpeas are an excellent source of protein and the onions, garlic and nutritional yeast not only create anti-inflammatory reactions within the body but are also a great boost to your immune system.  


Prep: 10 mins Cook: 30 mins

Ingredients: tomato sauce, spices (oregano, thyme, basil, nutritional yeast, chilli peppers, paprika, turmeric, black pepper, cinnamon, clove), garlic, onions, red peppers, canned chickpeas (drained and rinsed), fresh parsley, spaghetti 

Directions: Boil the spaghetti in water with about 3 bay leafs to give the pasta nice flavour – I also put about a tablespoon of a basil, thyme, oregano spice mix into the water – while the pasta is boiling. Between boiling water and waiting for pasta to cook this should be enough time to make your sauce.

Sauce – chop onions and garlic and start frying them on low heat, add a small splash of water and then add your spices:

  • a healthy tbsp each of oregano, thyme, basil, turmeric and paprika
  • a dash of black pepper (you only need about 1/8 of a tsp to ensure proper absorption of the turmeric) 
  • 1 tsp cinnamon
  • 1/8 tsp clove

Let these fry up over low heat until you see the onions starting to become clear, add your sliced red peppers, tomato sauce and chickpeas.  These should have time to simmer together while the pasta cooks.

Taste it – if you like your pasta sauce a bit on the sweet side I recommend a splash of maple syrup! 

Serve it with some fresh parsley (or herbs of your choice) and a sprinkle of nutritional yeast on top (like parmesan!)