Posted in Holistic nutrition school

Herb walk as part of my herbal medicine course at the institute of holistic nutrition

As part of holistic nutrition school, to be more exact: the herbal medicine course, we did a herb walk in September at Toronto Botanical gardens! 🌿🌾🌲

An amazing experience including much needed tree hugging 🤗😁

I couldn’t believe I’ve never been to Toronto botanical gardens – they’re right off Lawrence avenue east! I’m definitely coming back. Have you guys been?!

This is what witch hazel looks like – amazing for skin clarity since it is astringent and antibacterial.

Posted in Recipes

Mixed herb pesto pasta with peas and feta

Here comes the recipe for the mixed herb pesto pasta with peas and feta that you asked for.
You’ll need:

  • a box of red lentil pasta or any pasta you like
  • 1/2 cup of walnuts
  • 4 cups of mixed fresh herbs, I used about 2 cups of basil, 1 cup of sage and 1/2 cup each of oregano and mint
  • about a cup of EVOO (Extra virgin olive oil), depending on how thick you like your pesto
  • 2 cloves of garlic
  • a cup of green peas
  • 1/3 cup of goat feta
  • some lemon zest
  • teaspoon of pink Himalayan salt
    Start by toasting your walnuts in the oven @400 (max. 10 mins, shaking the pan halfway).
    Once cooled, place them in your blender together with all the herbs, garlic and oil and pulse until smooth to your liking. Transfer to a jar and stir in sea salt & lemon zest.
    Cook pasta & add in peas at the last minute. Strain & place in a large bowl, stir in pesto and top with goat feta! Bon Appetit!
Posted in Recipes

Vegan Chili

This is a hearty, comforting veggie Chili recipe!
I used to love my turkey chili recipe but having gone Pesceterian, I needed to adapt. I tried a few veggie chili recipes where you try and make your own mixture to replace the meat texture, and none of the carrot-walnut “meat replacement” suggestions were cutting it for me, so for this one it had to be the @yvesveggiecuisine veggie ground. I don’t love using meat replacements all the time since they can be very processed and contain a lot of soy, but for this recipe I find it’s worth it.
One serving has 300 calories, 1.3 g fat, 39g net carbs and a whopping 30g of protein.
You will need:

  • 1 pack (175 grams) of @yvesveggiecuisine veggie ground
  • 2 tbsps Extra virgin olive oil
  • 1 large 🧅 , 2 cloves of 🧄
  • 3 peppers, I love doing different colours
  • 1 can each of kidney beans, black beans, organic diced tomatoes
  • 2 tbsps of Chili powder, sea salt to taste, cayenne pepper to taste 🌶

Fry onions in olive oil until translucent, add garlic cloves. Add cut up peppers, let them steam for about 5 mins. Add Yves veggie ground and add your beans and tomatoes. Bring to a boil, turn down to a simmer for 45 mins.


Vegan chilli

Posted in Recipes

Smashed potatoes

My new favorite way to prepare potatoes. You’re welcome. For these smashed potatoes, do this:

  • parboil any amount/kind of potatoes, depending on size 15-20 mins
  • place on sheet, press down with potato masher or even a fork, anything works! Top with salt, pepper, rosemary (fun fact: the more you season potatoes the easier they are to digest) drizzle some olive oil
  • 20 mins @450 from one side
    -flip, add fresh garlic, another 20 mins @450
    Enjoy the most delicious potatoes!
Smashed potatoes
Posted in Recipes

Avocado low sugar nice cream

Frozen avocado mango no sugar added protein nice cream!
It’s low carb (23.4 g), high fat (23.8 g), high protein (28.2 g). It’s definitely enough for 2 at least. So you can half those numbers above if you’re sharing.
I came up with this randomly because I was craving something cooling, needed some healthy fats but didn’t feel like something sweet.
You’ll need:

  • 1 cup frozen avocado chunks
  • 1/2 Cup frozen mango
  • cup of kale
  • scoop of vanilla protein powder, I used genuine health @genuinehealth
  • 1.5 cup of unsweetened vanilla cashew milk
    Blend it all up in a high power blender.
    Get ready for one of the creamiest experience of your life 😆
Avocados on sugar nice cream
Posted in Recipes

Maracuja summer smoothie bowl

My friend asked me for the recipe of this smoothie bowl when I posted it on my story this week, so I figured some of you might be interested as well! Especially if you’re a maracuja fan because the star of this one was the frozen maracuja pulp. You’ll need:

  • 100 g of frozen maracuja pulp/one little sachet
  • 3/4 cup Greek yogurt
  • handful of spinach
  • 1/4 cup plant mylk (I used a cashew almond blend)

That should give you that creamy, smoothie bowl consistency and a refreshing hint of sour maracuja summer vibes.
I topped with some granola, half an Atatulfo mango and half a banana.
Happy Long weekend, friends!

Maracuja smoothie bowl
Posted in Recipes

Matcha coconut yogurt brekki

I posted this on my instagram yesterday and you guys loved the recipe!
You’ll need:

  • 3/4 cup unsweetened coconut yogurt
  • a scoop of @vitalproteins matcha powder with collagen (I use this for extra protein, you could use any protein powder or collagen you have or just some matcha powder for the Color)
  • 1/2 cup of oats
  • 1 banana (you could also do berries or any other fruit you like)
  • Tbsp of chocolate chips of your choice, mine were unsweetened chocolate.
    Mix it all up and enjoy!
Posted in Recipes

Homemade turmeric shot🍊

These days, ginger and immune shots are all the rage. More and more people recognize them for their antioxidant,
Immune boosting properties, which is awesome. I’ve been enjoying one first thing in the morning over the last while.
In my home made shot we’ll use Turmeric since it is also a great anti-inflammatory and I find it tastes a little better than ginger, not as harsh.
This is also a great way for me to get in an 🍊a day. I find oranges yummy but way too annoying to peel 😁 It’s messy and then I usually obsess about removing all the little white stuff from the flesh. Bottom line is it takes way too long – in this recipe I just roughy peel one, chug it in the blender and I’m done.
Lastly, Apple cider vinegar which helps the body kill pathogens including bacteria and also balances blood sugar. And some fresh, cracked black pepper to enhance the bio availability of the turmeric.
Here goes it:

  • 1 orange, roughly peeled
  • a teaspoon/inch of raw turmeric
  • a teaspoon apple cider vinegar
  • 2 tablespoons of water
  • some freshly cracked black pepper
    Blend it all in a high speed blender, pour, enjoy!
Turmeric shot with orange, black pepper & ACV

Posted in Holistic nutrition school

My first week back at school!

Nerd studying from home

I have to say after all you guys actually subscribed to my blog after I first launched it, I was a little nervous to write this next blog post!lol But I figured it might be fun to write about my experience, being back in school after a 7 year hiatus since I graduated from my bachelor of business administration in Germany, 2014. That same year I took a leap and moved to Canada, met some amazing people and started getting more and more curious around my health and how nutrition plays a part in it. Fast forward to 2020, pandemic year, where I spent a lot more time at home than ever – so I finally said to myself, hey, why don’t you use all this home time to study something you’re passionate about. So I started researching holistic nutrition programs I could do remotely in Toronto and it soon transpired that the institute of holistic nutrition is the most renowned institution in this field. I knew a few nutritionists I look up to and they all went to this school, so this had to be it! Researching the program, literally every single course sounded so, so interesting to me. And another great perk of this school is that it offers a part time evening program, so I can pursue my passion while still working in my day job, as Channel Marketing Manager. If you’re considering choosing this route as well and you’re not interested in part time, there is also a full time program where you’re able to complete the program in one year instead of 2 like myself.

So when the day finally came last week to participate in my first online school lecture (also not something I had ever done before!lol), I was a little anxious. And also very excited. I had to wave to everyone on zoom because I was the new one – along with one other woman and her name was also Debby!! Ha! Finally it came to the point where most people turn their cameras off and just follow along to the slides being presented- with sweaty armpits, off to the kitchen I went to grab a bag of “smart sweets”. Just to come back to the lecture and hearing our teacher say “when you don’t buy junk, you actually save money” – whoops. That was quite funny. Excellent timing. But I’ve come a long way and work around my sugar addiction with self compassion now. Sugar has been a major soother for me growing up, so I’ll probably always still eat sugar replacement things like smart sweets and probably never fully stop eating sugar – and that’s okay. But one can always hope, I would have never thought I’d ever give up coffee and here I am 6 years later, still only drinking green tea and matcha and feeling so much better for it.

The 3.5 hours of class actually just flew by, I liked our teacher right away, she is super authentic. Shout out to Eva from the institute of holistic nutrition! I did not get bored once, since Ayurveda, the first course I’m partaking in, is actually so super interesting. The “homework” we got was something I was interested in doing anyways after having the intro to Ayurveda – determining our individual constitution according to the three tridoshas which are based on the five elements ether (space), air, water, earth and fire. The Vata Dosha is a combination of air and ether, the Pitta Dosha is comprised of fire and water and the Kapha Dosha is made up from earth and water. After doing all the tests in our workbook, I think I might be mostly Pitta or maybe Pitta-Kapha. I’m not sure yet!lol I looked at the nutrition recommendation for that type and I don’t like what I’m seeing, so I may have to do more tests!lol I’m just kidding. I will keep you guys posted on my Ayurvedic journey.

Oh, and to sum up what I meant to tell you all with this blog post: if you have a passion that you would like to pursue, find a way to make it happen. Just do it!! You will love learning about it and it will come to you easily because you care about the topic. And you can do this at any point in your life, any stage, any age, no matter what you’ve been through. Because you are worthy of change and lifelong learning and there’s 100 billion cells in your brain that you can never possibly use up, so you better get on it! Love you xox Deb

Posted in Recipes

PB & J protein oats

Being someone who only discovered what a “PB & J” sandwich is in 2014 thanks to my Canadian friends, I now can’t get enough of it.

So here goes one popular version of it in this household:
– make your favorite oats (for me it was the Bob’s red mill quick steel cut oats)
– mix in a scoop of protein powder towards the end, when the oats are still a little more liquid than you want them to be so it absorbs it.
Top with:
– homemade jam (I heated a clam of organic raspberries with 2tsps of chia seeds)
– organic, unsweetened peanut butter.
You can replace the peanut butter with any other seed or nut butter as well. Enjoy!