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!



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