Hi friends, and Happy May!

We hope you got to make some delicious recipes from last month’s Monthly Nourish, and we are so excited to incorporate three new foods for the month of May. Don’t forget to tag us in your recipe creations this month and use the hashtag #MonthlyNourish for all of us to share!

Sunflower Seeds

These tiny seeds are a superfood for so many reasons! They are an excellent source of vitamin E, which is fat soluble antioxidant that can help with skin health, eye health and cardiovascular health. They are also a great source of magnesium and B vitamins, both of which can help with stress management.

Add these to your salads for a nice touch, or have them on their own! Sunflower seeds can also be lightly roasted to add some more flavour. They are also great as a nut alternative if you have a nut allergy, or if you need to bring a nut-free option for lunch. Sunflower seed butter is also a fave- it almost tastes like peanut butter!

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like these Raw Seedy Granola Bars from the Broma Bakery


Spinach is one of the most nutrient dense leafy greens around! This dark green vegetable is notably high in magnesium, iron, calcium and B vitamins.

When choosing your spinach, look for a rich dark green colour. Store it in the fridge for up to 5 days, and just make sure to wash it before eating it. Add it as a base to your favourite salads, steamed as a side, or add to your smoothies.

Check out our Monthly Nourish board on Pinterest for inspiration like this Spinach Salad from The Floating Kitchen 


Celery is a great source of vitamin K, molybdenum and potassium, as well as folate. Celery is high in many phytonutrients, which indicate an anti-inflammatory benefit. Celery may also specifically be helpful at targeting inflammation in the gut, due to a specific non-starch polysaccharides, which is currently being studied . We love it as a snack dipped in hummus, with peanut butter, added to salads and even smoothies. Celery is hydrating and crunchy- a perfect refreshing vegetable for spring!

Check out our Monthly Nourish board on Pinterest  to see more recipe inspiration like this delicious green juice from the Drizzle and Drip 

We hope you are as excited as we are to incorporate these three foods into your diet this month! Don’t forget to tag us in your recipe creations and use the hashtag #MonthlyNourish for all of us to share

-Sarah + Jass

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