Banana walnut blender pancakes

Banana walnut blender pancakes

  Have you heard? My husband and I… are expecting! That’s right, our little family will soon be one of three and we couldn’t be more excited. Last week I shared a picture on social media celebrating the half-way mark in my pregnancy. Now, if you’ve been pregnant or plan on becoming pregnant, then you’re familiar…

Maple vanilla roasted pears over oatmeal

Maple vanilla roasted pears over oatmeal

When it comes to breakfast, I’m a creature of habit through and through. If it fits my craving and is convenient, I will eat the same breakfast for weeks at a time, and in the dead of winter, warm, spicy oatmeal is on heavy rotation.  In an attempt to switch things up, I’ve begun adding roasted fruit…

Sweet potato nachos

Sweet potato nachos

Nachos are a classic game day food that everyone loves, including me. This twist on the classic is made with baked sweet potato chips and loaded with spicy and savoury toppings guaranteed to make it a touchdown at your Superbowl party. As a healthy bonus, olives, black beans and corn pack this recipe with fiber,…

Lentil and spinach soup

Lentil and spinach soup

Among the many things we’re resolving to do this year, cutting back on animal products is one of them, in order to make more space for plant-based meals in our diet. If you too are looking to build more meatless mains in your meal rotation, you’ll want to bookmark today’s recipe. This lentil spinach soup…

Easy Broccoli Rice

Easy Broccoli Rice

      Whenever I make vegetables, I challenge myself with a game: make them so good that they’ll want seconds.  So when my carnivore husband asked for not seconds, but thirds of this broccoli rice, I knew I had scored high points.      This recipe comes together quickly for a simple but delicious…

Chocolate peanut butter energy clusters

Chocolate peanut butter energy clusters

  When recipes show up on the blog, they are usually inspired by holidays, seasons or ingredients. In the least, there is planning, so as not to wind up with three salad recipes in a row on the blog. But I can’t say any of this reasoning applied to the recipe I’m sharing with you…

One-Tray Dinners: Salmon, Brussels and Sweet Potatoes

One-Tray Dinners: Salmon, Brussels and Sweet Potatoes

  ALL FOR ONE-TRAY DINNERS Ever heard of a one-tray dinner? The name says it all and if you haven’t given them a whirl, you must. One-tray dinners have become my go-to on nights when I’m running low on prepped foods and need to whip-up a no fuss, healthy and delicious meal. In fact, I love them…

Pumpkin spice smoothie

Pumpkin spice smoothie

  It’s official. My clients are reporting pumpkin spice lattes in their food logs which can only mean one thing: fall has arrived. So in case you also suffer from the pumpkin spice effect, today’s recipe will satisfy your craving but nourish your cells, too. Because unlike those lattes that mainly provide sugar and nostalgia,…

Bircher & Jam Breakfast jars

Bircher & Jam Breakfast jars

  Saturday was a special day.  Motive Nutrition turned three.  What started as a small blog during my graduate years has evolved into a 3-year-old business, with a growing team of all-star dietitians and inspiring customers we feel privileged to work with. More than anything, I’m grateful to wake up on a Monday morning excited, thrilled even,…

Iced Coconut Matcha Latte

Iced Coconut Matcha Latte

  MY FIRST MATCHA EXPERIENCE I remember the first time I tried matcha. It was a few years ago at a tea shop early one morning as I waited to prepare for a meeting. I was overwhelmed by the variety of tea on the walls so I asked the clerk if there was anything he…

Autumn lentil salad

Autumn lentil salad

   Lentils are hugely underrated.  Earthy, hearty, nutritious and inexpensive, lentils are the definition of bang-for-buck nutrition.  Each 3/4 cup serving packs more potassium than a banana, more folate than any other plant food, 13g of protein and the list of reasons to love your lentils goes on and on. Plus, lentils are a cinch…

Balsamic Grilled Chicken with Strawberry and Avocado Salsa

Balsamic Grilled Chicken with Strawberry and Avocado Salsa

      I make a living inspiring others to live healthier lives. If I’m being honest, few things can get people running for the hills faster than being told to eat bone-dry chicken breast. And I don’t blame them. For all of its versatility, budget-friendliness and high-protein prowess, the chicken breast is merciless in the kitchen.  So with grilling season upon…

Cherry chocolate smoothie bowl

Cherry chocolate smoothie bowl

      I can’t seem to get enough of smoothie bowls.  I don’t know whether it’s the different textures, the fact that they remind me of my time in Maui or because they force me to savour each bite with a spoon, but I urge you to jump on the smoothie bowl band wagon if you haven’t already….

Whole grain blueberry coconut muffins

Whole grain blueberry coconut muffins

  Ah, the muffin. Trusted lunchbox companion, drive-thru staple and office meeting centrepiece.  Coming across a muffin isn’t very hard… they’re everywhere. The hard part is finding a muffin that’s just right, ticking both health and flavour boxes. I’ve come across the everything-free muffin, which tends to be bone dry and flavourless and I’ve also met my share of…

Slow-cooker Chipotle Chicken Chili

Slow-cooker Chipotle Chicken Chili

    When I decided to make this recipe I figured “what better meal to soothe the soul on a cold winter’s day than chili?”. Yet, I’m writing this on a day that feels more like spring than our typical cold-to-your-bones Montreal winter day. But hey, this girl isn’t complaining. You certainly don’t need an excuse to enjoy this slow-cooker chipotle chicken chili.  The chipotle…

Top 9 Healthy Superbowls

Top 9 Healthy Superbowls

    In my world, the end of January usually means two things: 1) it’s superbowl season and 2) we’re in desperate need of healthy meal ideas to keep our good New Year intentions going. In that spirit, today’s post is a recipe round-up inspired by the superbowl and my favourite super bowls. Below are 9 recipes combining a healthy balance of…

Sweet and Spicy Roasted Acorn squash

Sweet and Spicy Roasted Acorn squash

  Tired of the same-old sides? When planning our weekly menu, I typically start by jotting down our favourite proteins. Then, drawing inspiration from weekly flyers and seasonal fare, I head out and pick-up the starches and vegetables I like. I rarely plan sides in advance, since I enjoy improvising and having fun in the kitchen. (And often, this fun…

Spelt Maple Pecan Scones

Spelt Maple Pecan Scones

  If you’re like me, your sweet tooth is strong this time of year and you’re in need of some good whole-food recipes to keep the tastebuds satisfied. With these spelt pecan scones, there’s no need to wait until next year to experience Christmas morning!    These scones are made with whole spelt flour, one of my favourite whole grain flours for…

Poached egg and avocado toast

Poached egg and avocado toast

  Happy New Year! Are you bursting at the seams with vision and good intention for the New Year? Ready to bring this year’s blank canvas to life? Craving wins and success in all your 2016 plans? Good! Now let’s fuel that. This year, when it comes to your food, fitness and nutrition, I want you to focus on keeping it simple….

Chewy sugar-free energy cookies

Chewy sugar-free energy cookies

    As a kid, I would spend every Christmas with my two little feet propped up on a bench, alongside Nonna, giving her a hand (albeit a small one) baking holiday cookies. Cookie cutters, red and green sprinkles, buttery fingers…..all of it brought me such joy, but not nearly as much as the joy…

Veggie-loaded turkey tacos

Veggie-loaded turkey tacos

    They may call it taco Tuesday but as far as I’m concerned, it should be taco day every day. Which is I’m thrilled about today’s recipe for veggie-loaded turkey tacos, for week 7 of our meal prep challenge. These tacos are a true fiesta for the tastebuds and pack a nutritional punch, too: the protein-rich filling is loaded shredded…

Week 6 Meal Prep Challenge

Week 6 Meal Prep Challenge

  We’re in the home stretch! Week 6 of the Meal Prep Challenge is here and your preps continue to inspire me. So much so, that planning for the next round of the challenge is already in the works! Remember to take a picture of your wonderful prep so that I can see what you’ve been…

Sweet potato salmon cakes

Sweet potato salmon cakes

  There are so many reasons for you to make fish a regular component of your diet. They’re a mineral-rich source of quality protein and a source of heart-supporting essential omega-3 fatty acids. These omega-3 fats improve blood vessel function, help reduce blood pressure and promote anti-inflammatory processes in the body. Their being  “essential” means that it’s essential…

Kale & Ricotta Breakfast Bites

Kale & Ricotta Breakfast Bites

Do you look forward to breakfast? I do. On most days, I try to wake up early enough to give myself 5 or so minutes to sit down with my breakfast, cup of coffee and plan out my day. This morning routine has become important for my daily productivity and focus and the breakfast I eat…

Meal Prep Challenge Week 4

Meal Prep Challenge Week 4

  The most amazing thing happened the other day. After a gruelling (but completely fun) 45 minute spin class, I was chatting with a fellow spinner in-between water gulps and towel swipes back to the locker room. We talked workouts, which led to nutrition which ultimately led to what we do for a living. We…

Spinach turkey burgers

Spinach turkey burgers

    At MN, we like living in the land of YES. In a world where can’ts and shouldn’ts reign free and where foods are glorified one day and vilified the next, we much prefer shifting the focus on what we should eat MORE of. What we can say YES to. Eating well is just so…

Roasted Brussels Sprouts & Apples

Roasted Brussels Sprouts & Apples

  Do you feel this way? I had a conversation with a client today about vegetables and how important prep is to get them on the plate. A quick blanch, steam or even chopping up a few carrots can make the difference between getting those nutrition powerhouses into our bodies or into the trash. This week’s recipe video is…

Stuffed Sweet Potatoes

Stuffed Sweet Potatoes

The Meal Prep Challenge is in full swing and your response so far has been nothing short of inspiring. Let’s keep things going with a great make-ahead recipe shall we? Today’s video for Stuffed Sweet Potatoes is a recipe you can either prepare in its entirety over the weekend or prep ingredients individually to assemble quickly during the week….

Breakfast Cheesecake Bowl

Breakfast Cheesecake Bowl

  Ever wish you could eat dessert for breakfast? Well, dream no more. I’ve got a recipe for you today that’ll have you jumping out of bed in the morning. As a fun twist on the classic yogurt parfait, in today’s episode of balanced bowls I will show you how to prepare a breakfast cheesecake bowl…sans cheese. That’s right. Instead, we will be…

Kale, Squash and Tahini Salad Bowl

Kale, Squash and Tahini Salad Bowl

Is salad your go-to meal option or do you avoid it because the word salad just screams “DIET FOOD” to you? Does it satisfy your hunger and keep your energy levels steady all afternoon or are you hungry within two hours of your last bite? Salads are a very convenient way to load up on nutrient-dense foods. However, don’t be mislead into…

Shrimp and Quinoa Alla Puttanesca

Shrimp and Quinoa Alla Puttanesca

I’m a BIG believer in being prepared. Preparation streamlines your activities, increases your chances of success and not to mention the priceless peace of mind that comes with feeling prepared. And we all know that when it comes to sticking with a healthy diet, preparation is key. But what happens when things get in the way of your weekly meal…

Fudgy Flourless Pumpkin Brownies

Fudgy Flourless Pumpkin Brownies

One of my favourite classes back when I was studying nutrition was the food science class. I loved it because it combined my passion for food with my love of understanding how things work. This food science class answered questions like: …What happens to food when exposed to dry heat versus wet heat cooking methods? …How does this affect…

Zucchini Noodles with Avocado Pesto and Salmon

Zucchini Noodles with Avocado Pesto and Salmon

People are always searching for simple and speedy ways to add more veggies to their plates. Here’s one for you…ever heard of zoodles? Also known as zucchini noodles, zoodles are almost as fun to say as they are to eat. I myself like to use zucchini noodles as a salad base or as an alternative or…

Fish Taco Salad

Fish Taco Salad

Ever been to San Diego? I hadn’t been until a just few weeks ago. In fact, I had never been to the West coast at all, so I was quite excited to finally head down. It was fantastic. The weather was prefect and the food was full of my favourite things; fish tacos, fresh seafood, California…

Berry Smoothie Bowl

Berry Smoothie Bowl

Smoothies have a lot going for them. They’re quick to prepare. They can be eaten on the go….for breakfast or for snack. They come with endless flavour combinations. They’re an easy vessel for vegetables! (Throw a handful of baby spinach into your next smoothie and I promise your tastebuds won’t notice a thing.) And with…

Easy Chia Pudding Breakfast Bowl

Easy Chia Pudding Breakfast Bowl

I don’t know about you, but whenever Labour day  rolls around I think to myself: “I guess it’s time to put those white pants away. Who made this rule anyway?” or  ” Summer’s ending. It’s time to get back to my usual routine.” Because as much as we all love summer, most of us are now aching to reclaim…

Video: Cauliflower Burrito Bowl

Video: Cauliflower Burrito Bowl

I recently returned from a wonderful sunny vacation down south. I’m feeling completely reenergized. Although, I really wish I could have brought some of the hot, sunny weather back home with me (how can it possibly be this cold and grey in August?!).  Instead, I’m sharing something with you that comes pretty close. During my…

Video: Mediterranean Chickpea Salad Bowl

Video: Mediterranean Chickpea Salad Bowl

Salad is usually thought of as the light and refreshing meal you turn to when you’re trying to keep on track. But why can’t it also be the hearty and satisfying meal you long for at the end of a hard day? Take the salad prepared in today’s Balanced Bowls episode: it’s hearty, filling, FULL of flavour…

Chicken And Root Vegetable Bowl

Chicken And Root Vegetable Bowl

    There’s no reason for healthy eating to be complicated. And there’s no reason for healthy eating to be bland, boring or well, blah. Healthy eating should mean real food, eaten in balance and bursting with flavour. Which is why I am bubbling with excitement today to share with you the first episode of the…

Simple Raw Lemon No-Bake Cheesecakes

Simple Raw Lemon No-Bake Cheesecakes

  I’m a cheese lover. Soft, raw, aged, sharp, fresh…never met a cheese I didn’t like. So when I first heard about cashew cheese as a dairy-free alternative to the real thing, I was a little skeptical, despite plant-based friends raving about the stuff. But a few years ago, at a vegan restaurant in the city,  I decided…

Mini cauliflower crust margherita pizzas

Mini cauliflower crust margherita pizzas

Cauliflower Power Earlier in January on Global Montreal I spoke about the mighty cauliflower and how it was one of the foods to watch in 2014. Cauliflower along with its cousins broccoli, bok choy, kale, Brussels sprouts and cabbage are all part of the cruciferous family, a group of vegetables with a wide range of well-documented…

Poached egg over spinach, avocado and portobello mushroom caps

Poached egg over spinach, avocado and portobello mushroom caps

That’s a wrap! 2013 is behind us. The holiday season has officially come to a close. You’re ready and willing to get the New Year on the road. But coming out of a season of overindulgence and out of whack routines can really confuse your healthy eating compass: healthy snacking and meal prep have taken…

Roasted cauliflower soup

Roasted cauliflower soup

Soup is one of my favourite things. When done right, you can cram a whole lot of goodness into a soup. Which is why it tops the list of meals I recommend to clients for their weekly prep: soup requires little hands-on time to prepare, you can make a big batch and freeze for future use and it’s…

Gluten-free cranberry loaf

Gluten-free cranberry loaf

I’m guilty of overdoing it with the apples and the squash: apple crumble, apple pie, stuffed apples, fresh apple juice, apple smoothie, butternut squash soup, roasted squash salad, butternut squash and apple quesadillas, butternut squash ravioli…and we’re only two weeks into fall. But don’t think I’m going to stop anytime soon. Nope. Still have every…

Black bean lettuce tacos

Black bean lettuce tacos

Is it just me, or do foods taste better when they’re wrapped? Spring rolls, sushi, tacos…maybe it’s because the wrapping gives you all the goods in a single bite or maybe it’s the messiness factor that for some reason, also makes foods that much more flavourful. In any case, I’ve been on a serious wrapping…

Summer Kale Salad

Summer Kale Salad

I love kale salad. But I would be lying if I told you it was love at first bite. It was a long while ago, but I remember my first kale salad. I had always eaten it cooked, blended or juiced, but never as a raw base for a salad. I treated it as I would…

Iced mocha smoothie

Iced mocha smoothie

I hadn’t had an iced coffee in years. Not long ago, I stole a sip from a friend of mine and couldn’t get over how cloyingly sweet it was. Way sweeter than I remembered it being back when I used to drink them as a teen. But I guess that isn’t surprising, given the  amount…

Swiss Chard Chips

Swiss Chard Chips

I’m a self-professed lover of kale. But the truth is, kale has only become a staple in my diet in the past few years. Long before kale, was chard. And I’m happy to say that we’re still going strong. Today’s recipe is as simple as it gets. And if you’re a fan of the kale…

Rosemary sweet potato fries

Rosemary sweet potato fries

Baked sweet potato fries are a superfood staple. In today’s video, I talk about the sweet potato and prepare one of my go-to weeknight recipes. 3 ingredients, easy to put together and always a crowd pleaser. What’s not to love? Happy watching and healthy eating!                 Rosemary Sweet…

Kale and mango green smoothie

Kale and mango green smoothie

Green smoothies certainly aren’t new on the nutrition scene. In my mind they’ve been around forever, but they still represent unknown territory for many… A few weeks ago, I held a booth the at the lovely bridal boudoir affair, a fabulous bridal show here in Montreal, where I gave wellness tips to brides-to-be. I decided…

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