Sarah Ferguson RHN

Happy Canada Day! Frozen raspberry chocolate pie. Made with tons of rasberries, full fat coconut milk, coconut yogurt, and a chocolate - coconut flour pie crust. Tart and sweet, with all the fresh raspberry flavors. Yum!!

It's hot as hell in Ottawa but I couldn't pass up a fully open farmer's market! Made a bee line for a local garlic farm and bought a 1lbs bag of garlic scapes. Promptly went home to make pesto (fine, I did have a nap first). My first crack at scape pesto was interesting. I used nutritional yeast, hemp hearts and toasted pumpkin seeds in place of parmesan. ... This pesto has magical powers, very intense and lots of bite! One taste and I promptly woke up - ready to tackle late afternoon chores. Now frozen for future pasta, soup, dips, spreads, grilled dishes etc. Yum!! Taking all culinary suggestions for how to use the rest of my fresh scapes!! Leave suggestion in comments pls and thanks!

In season right now, juice pillows, aka pomegranate! Sweet and packed with nutrients! Research studies look promising in a few areas for people who consumed pomegranate juice daily : Studies have found the potential for cancer fighting properties, particularly prostate. Heart health and hypertention: High in antioxidants, studies show an improvement in atherosclerosis of the arteries and reduction of artery plaque. Great news for those with high blood pressure. ... Anti-inflammatory: A 2016 study found that pomegranate juice may help to decrease joint inflammation in people with osteoarthritis. Improves Memory: Polyphenols in pomegranate are found to be neuroprotective in people with age associated memory loss. One of the highest anti-oxidant (AO's) foods!! AO's inhibit oxidadative stress and the resulting build up of free radicals. Those sound like my kind of baddass agents, however they contribute to rapid aging (think wrinkles, joint health, vision, disease, life span). Cut the top off a pomegrante, using a sharp knife score along the sections without cutting through the pith, then pull sections apart. And voila, enjoy the juice pillows inside!!

Hey! Hey! Something new is in the works around here. Stay tuned and be sure to follow me for updates! #countingdown #fivedays #secret #joinme

Of course I am still making all the sandwiches, but prioritizing the things that matter too!! It's taken me years to feel it in my bones that: 1. It's okay to make time for what I need.... 2. Ask for help. 3. You can get a lot done in 20 minutes. 4. Take the time to find your grove - enjoy the process. 5. "All other nothing" attitude is stressful and this kind of stress is stupid. 6. Listen closely to what you really need, adjust accordingly! Yes, I am a nutritionist who believes exercise and safe movement are a key part of our emotional/physical wellbeing. Listen tho, I've over exercised to the point of exhaustion and injury - not cool. I've also spent months as a virtual speed bump, accumulating stress and injury from not moving at all - also not cool. Find what motivates you, put the work in, and adjust accordingly. Movement is self exploration at it's best. Find your sweaty, happy!!

Call 911!!!!! Bananas are my Kryptonite, but still, who in the holy world thought this was a good idea? Any other cringy food combinations you care to share?

Yesss! My love for nutritional yeast runs deep!! (Pssssst: It's not just for vegans). When everyone in your household is dairy intolerant/allergic, this stuff is a delicious substitute for parmesan cheese and adds a ton of nutty-cheesy flavour to pesto, ceasar salad dressing, pasta, steamed veggies, soups, and everyone's favourite, "cheesy" popcorn. Nooch is highly addictive! I find trails of the stuff through the kitchen if I don't put it away fast enough. ... A deactivated yeast, it's high in vitamin B12, riboflavin, and other minerals. Fun fact: If you ever over-do it, like my kids do, don't be surprised by neon coloured pee. That's just a side effect from all the B vitamins! Now go get some Nooch!

Is it the avocado, the toast? Mais non, it is the sardines waiting to go on top of the avocado toast! Yum! Sardines are nutrient dense, considered an organ meat in the paleo world, and highly tasty paired with lemony avocado, sea salt, and fresh sprouts. This is my convenience food for a fast meal and a great alternative for breakfast. Rudy loves this meal because he gets his very own sardine to enjoy. #selfnutrition #delicious #nutrientdense

Weekends are all about breaking out of the boring hum drum breakfast routine. Today it was a dead simple yogurt parfait. I don't always assemble it in a Mason jar, but it's fun for the littles. Here's how: Coconut yogurt (non-dairy)... Hemp hearts Ground flax seeds Granola Frozen blueberries (they make the yogurt a nice purple colour) Blackberries Maple syrup to taste Layer your favorites and enjoy!

While this is a vast improvement, something is missing...Healthy Fats! For sure, it goes without saying that animal protein, avocados, nuts and seeds contain good sources of fats. However the message is still lost on many people I talk to: Fats are still being demonized. I would have liked to see the inclusion of info on good, safe sources of fats in our diet.

Happy Holidays from S.EL.F Nutrition! Enjoy these festive times with loved ones but also take time to rest and reflect, and get some joyful movement outdoors if possible. Benefits include better sleep, improved energy and vitamin D!

Ahhh - coffee. Lifeblood to the brain. This has been my mantra since 4th year University mid-terms over 15 years ago!! ... I usually start my day with lemon water, and always dark roast, organic fair trade coffee with a bit of coconut creamer. I have even been known to bring my coconut creamer with me when visiting a cafe!!