Split Pea, Red Lentil and Carrot Soup


So delicious, and perfect for a cold, wet day.

-1 tbsp of coconut oil
-4-5 carrots, peeled + sliced
-3 onions, chopped
-4 cloves of garlic, minced
-2 tsp cumin (more or less to taste)
-2 tsp ginger (more or less to taste)
-1 tsp sea salt
-1 tsp ground pepper
-3/4 cup red lentils rinsed
-1/2 cup split yellow peas, rinsed

-Sautee onion, garlic and carrots in oil. Add cumin, ginger, salt and pepper. When onions are soft, add 10 cups of water, lentils and split peas. Bring mixture to boil stirring occasionally. Reduce heat, simmer until lentils , carrots and peas are tender. Transfer in batches to blender, or leave in pot and use a hand wizzer mixy thingy to blend. Keep blending until smooth.
Garnish with a dab greek yogurt mixed with coriander.


Healthy Tropical Frozen Yogourt


2 Cups 2% Plain Greek Yogourt
2 Cups Fat Free Plain Greek Yogourt
1 1/2 cups of chopped pineapple
1 mango, cubed
4 tbsp. lemon zest
Natural sweetener of your choice (zylitol, stevia, etc)
*I keep a lemon in the freezer.. much easier to grate when it’s frozen.

-Blend all but the sweetener in a blender until smooth.
-Add sweetener to taste. When using fruit for frozen treats, make it a bit sweeter than you would normally enjoy it as fruit tends to loose it’s sweetness when frozen.
-Pour mixture into an ice cream maker (I used a Cuisinart 2 quart machine)
-Churn for 30 minutes.

So good, healthy, and the kids loved this no-sugar added treat!

Jayne’s Simple Morning Oatmeal


Jayne’s Simple Morning Oatmeal:
1/2 cup water
1/2 cup skim milk
1/2 cup oatmeal (5 minute oats)
Organic Maple Syrup to taste

1. Combine milk and water in a small pot over medium heat.
2. Slowly add oats while stirring.
3. Cook mixture for 3 minutes or until desired consistancy.
4. Transfer to bowl.
5. Add maple syrup to sweeten.

Kale and Onion Omelette


This is one of my favourite breakfast foods and definitely makes it easy to stay on track.
For variation, I add additional veggies like peppers and mushrooms, but the flavour of this great omelette comes from the sauteed kale (in my opinion). I also like to add low-fat cheese.

The four basic ingredients: coconut oil, kale, eggs, onion


Start with warming a tsp of coconut oil in a pan.


Then add 1 tbsp of chopped onion to soften (or more if you like onion)

Add a handfull of kale.

Once the kale softens spread the kale and onion mix in the pan.


Lightly beat 2-3 eggs in a dish, and pour the eggs over the onion and kale.


Allow egg to cook slightly. Add low-fat cheese (optional).


Fold the omelette in half to cover the cheese.


And voila! A delecious and healthy kale omelette.


MY PLAN – Daily Protein Shake


I’ve been working with an amazing Registered Nutritional Counsellor who uses a holistic approach to health and wellness. As part of a healthy diet, part of my plan is to consume 120 grams of protein per day. This delicious shake is one way I achieve that goal daily.

125 mls of milk


1 cup of Kale


1 Scoop of Perfect Nutrition’s Diesel whey protein isolate


2 tbsp of Udos Oil DHA 3-6-9


2 tbsp of Naka Nitru Liquid Multivitamin Vitamin for Women featuring the benefits of Vitamin D.


A handful of frozen berries


Half of a banana


Blend well, and enjoy. The great thing about this shake is that you can add so many different things and it still tastes great. Some additions I’ve tried and use when I have a full pantry: organic natural peanut butter, Greek yogourt, flax seed, spinach, avacado.