Hi everyone, and Happy April!

We hope you enjoyed using last month’s nourishing foods in your recipes! We have three new delicious foods for you to incorporate into your diet this month! Don’t forget to tag us in your recipes and use the hashtag #monthlynourish for all of us to share!


Zucchinis are a great source of vitamin C, vitamin A, vitamin E and so much more. It’s a great antioxidant-packed vegetable, a great add-on for those who want to improve their skin health, eye health, heart health, improve circulation, weight loss and so much more.

You can eat zucchinis raw in a salad or on their own. You can also roast them or bake them to give them some extra flavour. Steaming and then freezing your zucchini is a great alternative to use in a smoothie or in combination with other fruit to your smoothie.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Courgette Strip Salad by the Swoon Food.


Tomatoes are a great source of vitamin C and notably high in lycopene. Lycopene may be helpful in preventing heart disease and atherosclerosis, as well as a protective nutrient for our skin and prostate. Tomatoes area great anti-inflammatory food, too!

Tomatoes are great raw or cooked, however the nutrients in tomatoes are more accessible to the body when cooked! They are great in a salad, with hummus, in a sauce or stew or just on their own!

Check out our Monthly Nourish board on Pinterest to get more recipe inspiration like this Root Vegetable Dal by the Blissful Basil. 


Sauerkraut may not be a favourite in your household, but there are tons of reasons why it should be! Sauerkraut contains probiotics, the beneficial bacteria necessary for a healthy digestive system. The naturally fermented cabbage provides tons of nutrients, like B vitamins and good flora to boost our immune systems and help us with digestion. With the transition in seasons, sauerkraut would be an excellent food to add to your meals.

Having a tablespoon of sauerkraut before meals, is a great way to boost your digestion. In just one tablespoon of sauerkraut, you can get up to one million good bacteria. Sauerkraut is also a great side for your dish!

Check out our Monthly Nourish board on Pinterest for more recipe inspiration like this Basic Sauerkraut by Donna Hay

We hope you are excited for this month’s Monthly Nourish, and we cannot wait to see the recipes you create, using the hashtag #monthlynourish

Sarah + Jass

A Spring Arugula Salad

Happy Spring!

It is now officially spring, and with that comes a new recipe. Today I am sharing a recipe for a simple salad, loaded with spring vegetables. This can make a full meal if you add enough cheese and pumpkin seeds, however I like to enjoy this salad as a side to baked fish or chicken.

Arugula is the star here, and a vegetable that is quite easy to find. Arugula is a great bitter green, which can be helpful for our digestive system, while also  a very nutrient-dense vegetables containing carotenoids, potassium, iron, calcium and many other phytochemicals. To learn more about the health benefits of arugula, check out Monthly Nourish.



3 cups arugula

1 cup sprouts of choice, sunflower, radish or broccoli

1 zucchini, spirulized

5 radishes, sliced thinly

1 block sheep feta, approx 1/2 cup crumbled

large handful pumpkin seeds


1/3 cup olive oil

2 tbsp apple cider vineger

1 tbsp juice of one lemon

1 tbsp honey

salt + pepper to taste

zest of one lemon



1. Add all vegetables together in a bowl.

2. Add dressing ingredients in a blender, or cup and stir.

3. Dress salad, mix if you like.

4. Serve, on own or with your main!

I hope you enjoy this recipe! If you make it let me know in the comments or tag me on social media!

– SG


Hello friends, and happy March!

We hope you all loved incorporating last month’s Monthly Nourish foods into your diet! We’re excited for this month, because the weather will start to get warmer, and this month we include some of our all-time favourites! Don’t forget to hashtag #monthlynourish in your recipe creations for all of us to share!


This astringent tasting green is more than just a pretty leaf. Arugula contains tons of antioxidants like vitamin A, vitamin C, and vitamin K, as well as multiple carotenoids, phytochemicals and so much more. It’s high mineral content is great for bone health and the high antioxidant count means it is good for our skin, brain and heart! One notable and often overlooked quality of arugula, is that the bitter taste can also aid in digestion. 

Change up the base in your salad, and opt for some arugula instead. Transitioning our greens is a great way to get more vitamins and minerals in our body. 

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Avocado Arugula Spinach Soup by the Urban Kitchen Affair.


Asparagus is a great source of vitamin K, folate, copper, vitamin B1, selenium, vitamin C, vitamin E and B2. It is also high in magnesium, zinc, iron and fibre. Asparagus is a great antioxidant and an amazing anti-inflammatory food.

Add asparagus to your next dinner dish. Just lightly steam it and add it to your plate. You can also dress it up in so many different ways, which can be found in our Monthly Nourish board on Pinterest.

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Roasted Garlic Asparagus by The Clever Carrot.



Walnuts are an incredible healthy fat to add into your diet for many reasons! This tree nut is very rich in vitamin E, a fat-soluble antioxidant that helps protect our hearts, skin and eyes. Walnuts also contain omega-3 fatty acid, and another great anti-inflammatory food. They are also high in fibre and plant-based protein, which means they can help stabilized blood sugar throughout the day.

To get the most out of walnuts, eating them raw is best. They can be added into your salads, smoothies, or trail mixes. Storing your walnuts in a glass dish in the freezer or fridge is also recommended to keep them from going rancid.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Carrot, Walnut and Red Lentil Hummus by the Blissful Basil.

I hope you all enjoy these delicious foods this month! We can’t wait to share some of our recipes, and see your creations under the hashtag #monthlynourish!

Sarah + Jass

Shepherd’s Pie (with a few adaptations)

Shepherd’s pie is a pretty easy meal, that can be quite balanced, satisfying and nutritious. It can be made in large batches, and makes great leftovers with the option to freeze. I love meals like this that are versatile and adaptable, nutritious and hearty. Checks all the boxes!

I added a few adaptations, as this can be made with meat, or without and with various toppings!

Shepherd’s Pie


2 lb ground meat (grass-fed beef, turkey) or 3 cups cooked lentils in broth

1 onion, diced

2 carrots, diced

2 gloves garlic, crushed or finely shopped

½ cup crushed tomatoes

1/2 cup broth (chicken, veggie) * skip this if using lentils



Olive oil to cook

Cumin, to taste


3 large sweet potatoes, roughly chopped into 4 pieces

Milk * optional*


Alternate Topping

1 head cauliflower, chopped


1/2 head cauliflower

4 potatoes, chopped

Milk *optional*



1. In a pan sauté crushed garlic, with chopped onions. Cook for a 5 minutes, mixing consistently. Add carrots.

2. After a few minutes, add the meat, or cooked lentils. If using meat, cook the meat. When the meat is cooked, add tomato paste. If using lentils, add tomatoes right away.

3. If cooking with meat, add broth. If cooking with lentils, omit this step.

4. Wait until the broth and crushed tomatoes absorb into the meat or lentil mixture. Approx. 30 minutes on low heat. Add salt and cumin.

5. While the meat or lentils are cooking, boil water in another pot and add sweet potatoes. Cook until soft. Mash or blend in a blender with salt and milk. If you are making the potato/cauliflower topping- add the cauliflower and potato to the water. Mash or blend in a blender with salt and milk.

6. Preheat oven to 350.

7. When the meat and lentil combination is ready, add to a baking loaf/pan and top with sweet potato topping/cauliflower/potato topping.

8. Bake for 45 minutes, broil for approx. 15 minutes if you want the top a bit crispy.

*This recipe serves 6-9, depending on the servings. It keeps well in the fridge for about 5 days. You can freeze, too!

I hope you enjoy this recipe! Please let me know if you try it!

– SG


Hello friends, Happy February!

We hope everyone got to try some new ways to incorporate last month’s Monthly Nourish foods into your day! This month we are featuring three new foods to add into your diet for the month of February! Don’t forget to use the hashtag #monthlynourish for all of your new recipe creations for all of us to share! (This months, and previous months too!)


Blueberries are not only a favourite berry because of their delicious flavours, but they are also an amazingly powerful antioxidant. They contain anti inflammatory properties, low in sugar and calories. They are the perfect snack for those who want to boost their immune systems, skin health, and even cardiovascular health!

Since it is winter time, we cannot find locally grown blueberries until the spring time. So, getting a bag of frozen blueberries is a perfect way to enjoy this snack. Add it into your yogurt bowls, oatmeal, pancakes, smoothies or just have them on their own!

Check out our Monthly Nourish Board on Pinterest for recipe inspiration like this Crunchy Buckwheat Granola by Donna Hay 


Cacao nibs are a great source of magnesium, iron, zinc and so much more. Cacao is the raw form of chocolate, so it provides all of the nutrients that we get from chocolate before it is processed. Cacao nibs are known as a powerful antioxidant, providing hundreds of different nutrients in just one serving.

Simple ways to incorporate cacao nibs into your diet, are by adding them into your oats, yogurt, baked goods or having them on their own. They are also a great add on to any smoothie, to give it more texture. Try aiming for a tablespoon of cacao nibs a day!

Check out our Monthly Nourish Board on Pinterest for more recipe inspiration like this Rose Petal Granola with Pecans and Cacao Nibs by the Butter and Brioche 


Eggplant is a great source of fiber, as well at B vitamins and potassium. Eggplant contains tons of antioxidants to protect the body from free radical damage. This vegetable is also great for cardiovascular health, eye health and circulation.

When searching for the best eggplant, look for ones that are firm and heavy for their size. Look for the ones that are shiny and deep in their pigmentation. Once you are home, store it in the fridge until you are ready to prepare it.

Add eggplant to curry or stir fry, as an easy and simple option. Or cut it up and prepare it with all of your other grilled veggies. You can also make an eggplant-based dip, or use it as a meat substitute for your plant based meals.

Check out our Monthly Nourish Board on Pinterest  for more recipe inspiration like this Roasted Eggplant with Tahini and Pomegranates by Lisa Roukin

We are going to be sharing recipes all month long with these three foods, and we hope that you will join us!

Sarah + Jass

Toronto Bakeries That Offer Healthier Choices, Especially For Those With Allergies and Intolerances

Today I wanted to share a list of Toronto bakeries, that offer options for those with intolerances and allergies. As a Nutritionist, I work with clients who have food allergies and intolerances, and part of my job is to help them enjoy a balanced diet without feeling deprived.

A huge part my philosophy and professional approach to nutrition is to focus on abundance, and NOT restriction. I believe it is important to indulge, and enjoy the foods you love- cake and pastries included! I personally LOVE baked goods ( A LOT), and love indulging.

I believe that no matter what your dietary preferences or ‘restrictions’ are, it is important to find foods that you can eat- that make you feel good on all the levels.

With that said, it may be difficult to indulge in the average bakery when you have food allergies or intolerances. The great news is that Toronto has some amazing bakeries with healthier choices, especially for those with allergies, intolerances and specific dietary preferences.

Below, I compiled a list of 5 bakeries in Toronto, which offer a variety of options for those with allergies and intolerances.

Toronto Bakeries (with options for those with allergies + intolerances)

1. Cock-A-Doodle-Doo GF Bakeshop

100% gluten-free,refined sugar-free, dairy-free, corn-free and soy-free bake shop.

830 Bloor St West ( Bloor + Ossington)

2. Bunner’s Bake Shop

100% Vegan & GF

3054 Dundas St W ( Junction)

244 Augusta Ave (Kensington)

3. Tori’s Bakeshop

Organic, eco-aware, vegan cafe with gluten-free options.

2188 Queen St. East ( Beaches)

4. Sorelle & Co.

Gluten-free, Soy-free, Sesame-free, Nut-free, Preservative-Free and Vegan Bake Shoppe & Cafe

Locations in Yorkville, Vaughan and in Saks Food Hall

5. Butternut Baking Co.

Gluten-free, grainless, cane sugar-free, paleo inspired, Diabetic-friendly, low-carb Bakery

2743 Dundas St. W

I hope you enjoyed this list, and find it useful when indulging Out&About in Toronto!

Do you have any bakeries that you love? Leave us a note in the comment section!

* All photos taken from respective Instagram accounts*

– Sarah

Tips for Dry Winter Skin

During the cold winter months, dry skin becomes a lot more common. If you have trouble fighting this issue during the winter season, check out these tips below to see how you can protect your skin from losing its moisture during the winter months.

Health Tips for Dry Winter Skin

Drink Water (and limit caffeine)!

Always stay hydrated. By drinking enough water each day, you can see a great benefit to fighting dry skin. Water helps to hydrate each cell and organ in the body, including the biggest organ in our system: our skin. Aim to drink about two litres of water each day, including herbal teas. Add freshly squeezed lemon for some extra vitamin C. Fresh fruits and vegetables also contain water, and can contribute to your total water intake.

Alternatively, caffeine is a diuretic, which will pull water and the nutrients from the body and contribute to dehydration. As a general rule, drink 1 glass of water for every cup of coffee.

Take Colder Showers

It might seem impossible to do during the winter, but by reducing the amount of heat in the shower, you can protect your skin from losing its moisture. With super high heat, the lipid barriers on your skin can actually begin to break, causing flakiness and dry spots.

Limit Conventional Products + Opt for Natural Beauty Products 

Many products on the store shelves today have ingredients that can dry out the skin. To minimize the effect of this, you can try minimal, natural oils and butters like shea butter, cacao butter, argon oil, or jojoba oil.  You can apply these natural oils to your face, lips, body and hair. We suggest trying these at night, before bed, to allow the oils to really sink into the skin. We also know that skincare is individualized, and not everyone benefits from the same product.

If you are looking for natural skincare, some brands that we love are: Dr. Bronners, Green Beaver, Carina Organics, Wild Craft Care and Province Apothecary.

Moisturize + Face Masks

Treat your skin to a nourishing facemask at least once a week. My favourite facemask includes one teaspoon of raw honey and one tablespoon of coconut oil. When you mix these two together and apply them on your face, leave it there for a few minutes, and then rinse it off with a lukewarm cloth. You can also add some other nutrient dense ingredients like aloe, spirulina or cacao.

Nourish Internally

Of course, skin health starts from within. So make sure that you are eating a well-balanced diet with enough healthy fats and colourful vegetables to support skin health. Include healthy fats like avocados, nuts, seeds and oils, as well as vitamin C-rich foods like berries, citrus and green vegetables is a great way to nourish from within!

I hope you can find these tips helpful this winter, and that you skin stays a bit more hydrated!

– Jass

Comment below and let us know some of your healthy skin tips. Stay warm!



Happy New Year!

I hope everyone has been having a great start to 2018! It is time for January Monthly Nourish, and this month we have highlighted almonds, apple cider vinegar and cauliflower. Read below to learn about the health benefits of these three foods, with ways to enjoy them. Don’t forget to check out our Monthly Nourish board on Pinterest for recipe inspiration.


Almonds provide fibre, healthy fat, protein and notably high in vitamin E, B2, magnesium, biotin and manganese. They are a great snack, to help balance blood sugar and promote sustained energy throughout the day.

Almonds are great to eat all year round, and they are best had in their natural raw form. Look for raw almonds, as they can often be roasted in unhealthy oils and loaded with salt. You can enjoy these in a trail mix, on their own, in baked goods, in a smoothie, or even as a spread!

Check out our Monthly Nourish board on Pinterest to find recipe inspiration like these roasted almonds from Creme de la Crumb.


Apple cider vinegar may seem like a strange food to feature, but it is a great one to include and enjoy. Apple cider vinegar (ACV) has been known as a bit of a cure-all in the natural health world, however it does have real benefits for the digestive system. Apple cider vinegar can aid in better digestion as it can stimulate digestive enzymes, while also contains live beneficial bacteria culture for that probiotic boost. Apple cider vinegar may also have immune boosting properties, which makes it extra great to include during cold and flu season.

Apple cider vinegar can be enjoyed in salad dressings. You can also include apple cider vinegar in water, which can be used to stimulate digestion, or even as a remedy if you are are feeling bloated.

Check out our Monthly Nourish board on Pinterest to find recipe inspiration like this salad with balsamic apple vinaigrette from Oh She Glows.


Cauliflower is a cruciferous vegetable and an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. Cauliflower also contains DIM (diindoleylmehtane), which is a phytonutrient studied for cancer prevention and for it’s anti-estrogenic properties for ovarian, cervical and breast cancers. Cauliflower has not been studied on it’s own, but cauliflower containing diets have been studied for cancer prevention, cholesterol management and for it’s potential cardio-protective properties.

Cauliflowers quite versatile and can be added as a side to your dish enjoyed roasted, or mashed (instead of potato). Cauliflower rice and adding cauliflower to smoothies is another trendy new way to include this awesome vegetable.

Check out our Monthly Nourish board on Pinterest to find recipe inspiration like this cauliflower soup from Floating Kitchen. 

I hope you enjoyed learning about these three ingredients, and that you try a few new recipes! Tag us on Instagram and use the hashtag #monthlynourish with your monthly experiments!



Split Pea Soup

Hello friends,

Today I am sharing a recipe for a split pea soup, a perfect option for this COLD winter we are having in Toronto!

Soup is a great, easy and affordable way to get a lot of nutrition in one meal. This soup recipe is simple, tasty, cost-effective and adaptable. It takes under 30 minutes to make, costs under $10 total and you can use any type of split pea, cooked beans or lentils- whatever you have on hand!

Nutritionally, peas are a great source of vegetarian protein and fibre. They are great to add to your diet for a variety of protein, and the fibre content helps to stabilize blood sugar and keep you full! Peas are also a good source of minerals manganese, potassium and copper, and B vitamins (B1, B5 and folate).



1 cup split peas

3 cups water, or broth

1 soup cube ( if you do not use broth)

1 tsp turmeric powder

1 small onion, chopped finely

3 carrots, chopped finely

1 tbsp coconut oil

1 can coconut milk

Optional: add spinach or chopped kale


1. Finely chop onions. Add to soup pot with coconut oil. Sauté for a few minutes.

2. Add chopped carrots and sauté for a few more minutes. Add turmeric.

3. Add peas with water/broth or cube. Bring to boil and simmer until cooked.

4. When cooked, add coconut milk and handful of greens.

5. Serve warm with cilantro.

I hope you enjoy this recipe and that you stay warm out there!

– SG

5 Places to Get a Warm Drink | Toronto

On those cold, winter days, our favourite way to warm up is by grabbing a hot drink from one of our go-to cafes. There’s a café on every corner in Toronto, so grabbing a drink isn’t hard, but finding a favourite might take a few stops.

Here are some of my favourite warm drinks to grab in Toronto!

Light Cafe

Think real, rich, ceremonial grade matcha tea- that’s exactly what you’ll taste while you sip on Light Café’s matcha lattes. It’s made with traditional Uji matcha powder, almond milk and sweetener of your choice, you can choose whether you prefer yours iced or hot. Not to mention, the atmosphere in this café is stunning and it’s plant filled wall definitely had be intrigued. If you are in the Baldwin area, I highly recommend checking out their latte and lunch menu!

Jimmy’s Coffee

Then there’s Jimmy’s Coffee. This cozy café all throughout Toronto is beloved for its blissful java and welcoming staff. Although, I tend to go for a warm cup of their coffee each time I enter, I have instantly fallen in love with their chili hot chocolate! It is an absolutely must. It’s prepared with 70% Dominican dark chocolate from Soul (no added sugar) and water mixed together until a syrupy consistency forms, then they mix in whatever milk you wish, and fresh chili syrup. The house made syrup contains hot red chilies, dried ancho chilies and cinnamon. It’s not too sweet, and not to spicy- the perfect balance.

Pilot Coffee Roasters

Sugar, chai spice and everything nice! I was never a chai tea fan, until I started sipping on Pilot Coffee Roasters’ chai latte. It’s made from real spices, milk and sweetener of choice. Since they use the actual loose spices instead of a tea bag or natural flavouring, you really get a taste of each spice coming together. It’s definitely a go-to drink on a cold, winter day.

Kupfert & Kim

I’m sure by now, many of us have tried a turmeric latte, but Kupfert & Kim’s turmeric latte is a serious must. It’s created with just turmeric, nut milk, a little bit of pepper and a lot of froth. I will occasionally ask for some ginger in mine, to make it a little spicy. Sometimes I make my way to Kupfert & Kim just for the turmeric latte because of its authentic flavour. To me, this is exactly what a turmeric latte should taste like: simple, strong, and traditional.

Good Neighbour

Lastly, my favourite place to grab a coffee is from Good Neighbour Coffee. This place is home to the loyal locals in the Junction and its pretty obvious why! The coffee here is organic, fair trade, direct trade, local and freshly roasted, what’s not to love? All proceeds are also shared with over 200 workers in Honduras and Neighbourhood Life. Its impossible not to love a place that carries so much value and makes such quality coffee. If you’re looking for a place to grab a warm drink, and get some work done- I definitely recommend making your way over to Good Neighbour Coffee.

Of course, there are so many more and we are always on the look out for new places to check out! What are some of your favourite warm drinks in the city on a cold day? Let us know in the comments!