Hello friends and Happy December!

A new month means a new Monthly Nourish post. Here are this months top foods to enjoy and include as part of a healthy diet. Don’t forget to use the hashtag #monthlynourish when you enjoy a meal with any of these foods ( from this month, or previous months, too!) 


Lemons may not be your go-to fruit, but they are a great one to consider! They contain antioxidants, like vitamin C and other phytonutrients. They are also great for our digestive system, as they can stimulate stomach acid and enzyme production.

We like enjoying lemon with water, to stimulate our digestion. As well, we use lemon instead of vinegar in a salad. It is also great to add in to baked fish, chicken or even vegetables!

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this  fresh lemon ginger tea featured above by the Yummy Supper



Flaxseeds are a great source of omega 3 essential fatty acids, along with many other nutrients. Flaxseeds are both anti-inflammatory and a powerful antioxidant. Flaxseeds can be included into your diet to help with heart disease, high cholesterol, diabetes, menopause, constipation + more.

In order to get the full benefit from flaxseeds, we suggest eating them ground. That way we absorb the healthy fat and nutrients, as well as the fibre. Add ground flax seeds to oatmeal or smoothies and store them in the freezer to keep them from going rancid.

Check out our Monthly Nourish board on Pinterest to find recipe inspiration like this healthy honey flax tahini banana bread by the Ambitious Kitchen 


Sweet potatoes are well known for this bright orange or deep purple pigment. This colour is what is so nutritious! Sweet potatoes are a great source of antioxidants, especially beta-carotene. They are also anti-inflammatory, good for the skin, heart healthy and lower glycemic than white potatoes. Sweet potatoes also carry a lot of fibre, which makes them a perfect side to any dish.

When shopping for sweet potatoes, choose ones that are firm and without bruises or cracks. Refrain from buying ones that are stored in a fridge.

The nutrients from sweet potatoes come out best when they are steamed or lightly cooked. Add sweet potatoes as an alternative to fries or mash potatoes. Add them into salads, or make a sweet potato oatmeal bowl!

Visit our Monthly Nourish board on Pinterest to check out recipes like this sweet potato and coconut milk soup with brown rice and lentils from Katie and the Kitchen Door  

We hope this post inspired you to enjoy lemons, flaxseeds and sweet potatoes. We are going to include them regularly this month, and hope you will too!

-Sarah + Jass

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