Chickpea Curry & Cauliflower Rice


If you’re looking for an easy, veggie packed and delicious curry, click here and check out my latest recipe for Chickpea Curry.  For a grain, free base to serve it on, also give Cauliflower Rice a try!


Best Muffins Ever!

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In the last few weeks I’ve been featuring some different breakfast options that break out of the conventional breakfast go-to’s of bagels, toast and cereal.  Today’s recipe helps take the place of the classic carbohydrate breakfast options.  Todays recipe is… THE BEST MUFFIN EVER!!!

This recipe has been developed by moi to offer a healthier more nutritious muffin.  This muffin is super easy to make and is incredibly moist, delicious and satisfying!!

Check out the recipe here and prepare to be amazed…BEST MUFFIN EVER!

Quick Hot Rice Cereal


Here’s a great spin on a hot breakfast cereal that breaks free from oatmeal.  I have nothing against oatmeal, it’s high in fiber and makes for a sustaining breakfast option.  You can dress it up and dress it down.  People love their oatmeal.

However, like any grain, it is important to switch it up.  Eating the same grain, a number of days in a row, for weeks or months on end, may cause your body to become irritated by it.

I thought this recipe would be timely.  It’s an excellent gluten and dairy free alternative to oatmeal.  It offers up the same warm, comforting and nourishing type of breakfast.  In addition, it has those great fall flavours of cinnamon and nutmeg.

Bring some variety into your breakfast options and give this one a try!

Quick Hot Rice Cereal

1 cup of cooked brown rice (cooked in advance… I prepare a few servings worth so I can use it in a few different ways)

2 cups of almond milk + a little more if needed (try making your own…fresh!)

1 handful raisins (give or take if you like ’em)

1 tbsp chia seeds

1/2 tsp cinnamon

Pinch of nutmeg

1-2 tbsp maple syrup or honey

2 tbsp hemp seeds

Directions: Simmer cooked rice, almond milk, raisins, chia seed, cinnamon and nutmeg for a 3-4 minutes on low in a small saucepan.  Remove and place in bowl.  Stir in a little more milk based on desired consistency.  Drizzle with maple syrup or honey to taste.  Stir in hemp seeds.  Done.  Enjoy it at home or take it to go! 🙂

Dress It Up: Put some twists on this recipe by adding or stirring in fresh fruit like banana slices.  Or simmer apple, pear or peach cubes in with the rice and almond milk mixture. Or fold in walnuts, pecans, dates, or other dried fruit, nuts or seeds.  The options are endless!  Give these a try and your taste buds will thank you!


Luscious Lemon Pudding

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Today we are continuing our healthy breakfast feature with my take on a old favourite of mind: lemon avocado pudding.

This breakfast option is full of healthy nutrients and is a good source of protein and healthy fat.  In addition, it side steps the typical North American breakfast that contains either wheat (i.e. toast, bagels, muffins) and/or dairy (i.e. yogurt) without skimping on the nutrition.

Click HERE to see how to make this for your breakfast!

Super Breakfast: Chia Pudding

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For the next few Mondays this month I will be sharing with you some delicious, healthy and nutrient packed breakfast ideas that breaks out of the conventional go-to’s (i.e. cereal, bagels, toast).

Back in the day, when I choose a bread or cereal breakfast option, by 10:00am I would be feeling ravenous.  I like my meals to make me feel satiated, replenished and energized until the next meal.  Over the years of studying nutrition and trying meal options out myself and with my patients, I have realized that starting the day with a nutrient dense, whole food, breakfast option is the way to go.  It really sets up the day by way of energy and blood sugar balance (i.e. fight food cravings at any time of day).

Here’s my first offering: Chia Pudding.

Chia seeds are a high protein food source.  But because it is plant protein, and it’s also high in just the right balance of insoluble and soluble fiber, it is easy to digest.  Chia pudding is also a nutrient dense breakfast option that is gluten free, which also makes it less inflammatory and allergenic than cereal or bread based breakfast options.  Finally, this is an awesome dairy free option, for those who want to eat less yogurt due to concerns around dairy intolerance or allergy.

This recipe takes just minutes to prepare in advance, so it’s ready for an quick breakfast in the morning.  It makes enough for two servings, so you’ve got breakfast for two days covered!

Dr. Laura’s Chia Pudding

1/4 cup chia seeds

1 cup almond milk, plus a little extra (*option: make it fresh) — or other dairy free milk such as coconut milk, rice milk or cashew milk.

1 tsp vanilla extract

1 tsp honey or maple syrup

Fruit of choice

Hemp seeds (optional)


  1. Whisk everything together in a glass mason jar or glass storage container.  Put in fridge overnight.

2. Open jar or container.  Whisk in a little more almond milk to a consistency that is preferred.

3. Layer chia seeds with fruit, finishing with fruit on top.

4. Enjoy! 😉


Summer Fruit Frenzy


I’m loving this fresh summer fruit!  One of my favourite summer breakfasts is quite simply a good quality cereal loaded with fresh berries.

My tried, tested and true favourite healthy cereal is Nature’s Path Mesa Sunrise flakes.  This gluten free cereal tastes great and is full of nutrients.

I load up this cereal with berries, a tablespoon of hemp hearts, a tablespoon of chia seeds… and what ever else I have in my kitchen at the time (almond slivers, pecan pieces, dates, raisins, walnuts, cinnamon, pumpkin seeds, etc, etc).  Then I top it off with a little almond milk.

This is a fast, fresh breakfast that is even better when I add the tasty berries of the season.

Quick DIY Mexican Meal


Fiesta Food!

I’ve posted some Mexican food recipes in the past because I find they are fresh, tasty and easy to make.  I wanted to prepare a quick and easy dinner for me and my boys.  I remembered back to my friend’s awesome Fish Tacos that were made when I was on my ski trip and I thought we could do a version of that!

Many kids love helping out in the kitchen, especially when it comes to making food.  I get my kids in the kitchen to help out with making food as often as possible… and with this meal they would get to jump in and make their own DIY dinner.

I set up my usual toppings bar in little bowls with spoons:

– Salsa

– Guacamole

– Seasoned ground turkey (Homemade seasoning added at the end of cooking: 2 tsp chilli powder, 1 tsp paprika, 1 tsp garlic powder, 1 tsp cumin)

– Black beans

– Shredded lettuce

– Chopped Tomato

– Ezekiel Bread Tortillas

– Shredded Cheese (optional)

Other options: grilled veggies, sautéed mushrooms, roasted red pepper, corn, artichokes, black olives…the possibilities are endless!

We all gathered around and I let the boys put their toppings on the tortilla.  Then I helped them roll it up and they had a great time eating their DIY dinner.

This is not only a great dinner for kids, but it’s a quick and easy dinner for adults, too.  After a work day, this mainly no cook meal (aside from the meat) can be thrown together in less than 15 minutes.  Add a salad or a vegetable side dish (e.g. we had cooked broccoli and cucumber slices) and this adds more nutrient density to complete the meal.

Life is good when healthy food is simple, fun and yummy! 🙂