Zawada Health
4 Robert Speck Parkway, Suite 1500 L4Z 1S1 Mississauga, ON, Canada

I love this explanation of why rhythm is so important in our daily lives, especially in unsettling times or in times of physical/mental depletion. Rhythm restores.

Turkey leftovers. This was a couple of days ago and today was the last of turkey soup. Sauteed a shallot, mushrooms, a large zucchini and some leftover rapini. Added the leftover chopped turkey, some freshly made quinoa, fresh thyme, and a ladle of bubbling turkey broth. Fresh side salad and boiled beets (with lemon juice, sea salt, olive oil, and a scoop of horseradish) and boom we had dinner. Sofia had the same pilaf but without salt and just pureed a bit. ... Hope everyone had a lovely weekend. I saw Christmas decorations going up today. I guess one holiday done and on to the next #turkeyleftovers #quinoa #glutenfree #dairyfree #turkeybroth

Can butternut squash soup be anymore classic fall?! This week's soup didn't make any dinner appearances. The boys took it to school one day for lunch and Chris and I had for Monday and Tuesday lunch at home because of course #WFH Saute 2 yellow onions, garlic, sprinkle of chili flakes, 1 cup or so of diced fennel with olive oil. Sprinkle cinnamon, mild curry powder and sea salt and saute on low until all is soft and translucent. Add 1 large butternut squash diced and ...1 apple diced and then cover with bone broth and water ( or just water or any broth you have). I did 2 cups bone broth and about 4 cups water. Bring up to a boil and then simmer for 45 mins or until squash is soft. Puree everything and adjust salt and spices to your liking and enjoy! We had leftover trout with it for one lunch and leftover roasted cauliflower and chickpeas for the other lunch. My love of soups ( and batch cooking!) came from my mom. Delicious soups for days growing up @zawadazofia . #glutenfree #dairyfree #soupseason #butternutsquashsoup

Soup, sweaters, and boots. I love fall. This soup is a staple for us. Cut an acorn squash and a large sweet potato in half, drizzle olive oil and roast until soft. Once out of the oven, dice a couple of yellow onions, and saute on low for 15 minutes with a sprinkle of sea salt and thyme. You can add some chili flakes and some garlic, or just throw in the roasted vega and stir. I usually add a cup or two of bone broth, a couple of cups of water, and let simmer for 20 minut...es. Puree and then add a cup of full fat coconut milk (and then make chia pudding out of the rest) and puree again. You can toast some pumpkin seeds with some sea salt and then sprinkle on top for some crunch. if you dont have broth dont worry, just use water. It will still be flavorful enough. #roastedacornsquashsoup #soupseason #glutenfree #dairyfree

A couple of quick soup recipes for you coming up. I got some questions about this one when I posted in my stories a couple of weeks ago. It was a quick 'I need to use these parsnips and need to figure out lunch' kind of a soup. The boys don't love roasted parsnips but they liked this soup. Another reminder to keep trying foods and in different forms. 4 of out of 5 liked it. @thechrismorley took a pass on this one after I added the quinoa because of texture but the added text...ure was for the kids anyway 4 onions sauteed on low with some sea salt (I always use Herbamare) until soft, added only 1 garlic and a sprinkle of chili flakes (but if not for kids or your kids can handle some spice add more!), 2 to 3 medium parsnips diced, a can of white beans, 1/2 bone broth and 1/2 water to cover everything and then simmered until the parsnips were soft. Puree. I also had leftover quinoa and Swiss chard I needed to use too so just added the quinoa at the end after pureeing and sauteed the Swiss chard with olive oil to top it. That's it that's all. Drizzled some lemon juice and some more olive oil on top and done. #soupseason #rootveggies #parsnipsoup #wholefood #glutenfree #dairyfree

He used to love neopolitan ice cream he says.... I am in the office today seeing patients in person and get a random food pic from @thechrismorley. He is feeding the crew lunch and for a split second I thought he was giving Sofia ice cream . Lucky for him he stuck to the menu. 10 months old next week and she is eating 3 meals, chunkier purees and some softer whole foods and working on her fine motor skills, and jaw muscles. ... Here she is having some beet and quinoa, sweet potato and some avocado. Yesterday for dinner she had beets and ground beef pureed together and also had some soft tops of broccolini not pureed; we had meatloaf, beets, and broccolini. Iron-rich foods are key during this important time of brain development. Breastmilk iron content really decreases around 8 months so it is important to provide lots of different iron rich sources. #solidfoodintroduction #variety #wholefoods #eatthecoloursoftherainbow

Just a note that Dr.Bernadette, Dr. Courtney, and Dr. Carol are all available for both in-person, phone, and virtual appointments. Our online booking system now has the option of picking what kind of appointment you wish from the menu: IN PERSON or VIRTUAL. If you wish a phone consult, please choose virtual appointment and then make a note you want us to call you instead. Thank you for all your continued notes and messages and suggestions. Virtual appointments are here to stay :)

Snacks, snacks, snacks. School is just around the corner. Perfect time to try a few different things before the school routine and lunch making begins! I am looking to throw some new muffins in our rotation.. stay tuned! This is old faithful for us here - chia pudding. The boys just layered with some raspberries and topped with granola. A can of lite organic coconut milk in a mason jar with around 1/2 cup of chia seeds, dash of maple syrup, shake and store in fridge overnigh...t to 'gel' up. We all need that healthy fat in a snack to keep us satiated and focused! This could also be a breakfast. I usually suggest making a list of snacks so if you struggle one day or need to freshen the rotation you have a list to look to. My current list: Hummus and veggies or crackers Avocado on rice cakes Seed balls or power balls (I have 3 the boys like currently that I rotate making) Puffed granola bar Muffins (again currently 3 different ones they currently like) Hemp protein bar Fruit and nut/seed butters Organic dried apricots and nuts or seeds Chia pudding Coconut yogurt and granola and fruit Smoothie bowls Chocolate protein shake Fudgsicles (my new roots has an amazing one that has been my go -to for years!) Leftover lunch they didnt eat LOL #healthysnacks #breakfastideas #schoolstartssoon #chiapudding