Flax-crusted French Toast.

2016-12-30-06-26-44Apart from pancakes, nothing else screams easy breakfast more than French toast. Thick slices of bread dipped in eggs beaten with milk, sugar, cinnamon, vanilla, nutmeg, and cooked on a greased surface to golden brown perfection, yum! French toast is a staple in my home. I usually make a big batch and freeze the rest for use when I am pressed for time to make a meal. Continue reading

Healthy living through the winter months

Winter is the one season I wish I could curl up and sleep until it is bright, hot and sunny outside. I am a tropical girl and do not like any temperature below 21oC especially when there is little or no sunshine. Coupled with the cold temperature, comes dry skin, lips, hair, and nasal passages which I do not enjoy and I’m sure people who experience it would say the same. Our bodies slow down so we feel sleepy and tired often, we experience slower digestion, and hunger for rich, comforting foods (the comfort food of choice for me often revolves around ice cream and anything with fudge, chocolate and caramel. Oh and soups.).

With so many changes, it’s little wonder many of us experience more flu and cold symptoms, little energy, depression and winter blues also known as seasonal affective disorder (SAD).

So here are a few tips to help:

– Fruits and vegetables are excellent sources of vitamin C and fiber so try to make them part of your daily diet. Vitamin C is an excellent anti-oxidant and helps the body fight infections. Fiber helps with digestion and helps reduce blood lipids. Try citrus fruits like oranges and lemons, dark leafy greens like lettuce and spinach, bell peppers, broccoli, kiwis, and mangoes. They make for handy snacks, just wash them, cut them up and eat them alone or with nut butter or dip; add them to smoothies and baked goods, or make them part of a healthy meal by adding them to salads, soups or sandwiches. Get them fresh, frozen or canned in their own juice or water.

– Eat more root vegetables like sweet potatoes, yams, and jicama. These are excellent sources of minerals and vitamins that help maintain a healthy digestive system too.

– Consider adding whole grains like quinoa, brown rice and barley to salads, soups, stews and chili. Not only are they packed with nutrients and vitamins, they help you feel full longer.

– Consider adding spices like ginger, turmeric, and garlic to your cooking. Not only do they enhance the flavor of your food, they help fight infections. If you have not used any of them before, now would be a good time to try something new.

– Keep your body hydrated by drinking lots of water. This will limit the effects of dry air on your airways, skin, hair and nails.

– Stay active. Most people might find it too cold for outdoor activities but that’s no excuse to do nothing. Get up from your seat periodically and walk around or stretch. Do some jumping jacks during a commercial break while watching tv. Dance to music till you break a sweat. Whatever you do, just keep moving because staying active will get your blood flowing and release endorphins that make you feel good.

– Finally, go to bed on time ensuring that you don’t crank up the heat too high. Bugs thrive in warm environments and you don’t want that so keep your internal home temperature at standard room temperature, if you feel too cold, consider dressing in layers to help your body maintain its temperature.

The good thing is winter will soon be over ( glass half full, lol). Feel free to share other tips for staying healthy during the winter months below.



Chocolate delight fruit muffin

One of my favorite things to do with bananas that start to turn brown or spotty is throw them in the freezer for use in smoothies and baked goods. I love making banana loaves and have since developed a liking for making muffins. The overripe bananas in this recipe are quite sweet which allowed for reducing the amount of sugar needed.

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Quick kale sauce


Kale sauce with fried plantain (dodo)

I consider myself a queen of multi-purpose because I tend to gravitate towards anything that can be used in more than one way. From clothing to furniture, to gadgets and food, yep food too. I like to buy one thing and make it work for the amount of money I spent on it, lol. Microfiber cloths rank up there for me because I use them for everything. When I discovered I could stick them on my Swiffer mop pad, I did a happy dance because that meant no more buying re-fills, all I do is replace the cloths and wash as needed – case closed.

Anyway, we are talking about kale sauce ahem! Kale happens to be a vegetable in which I am well pleased because it has multiple uses. It can be added to smoothies, stir-fries, soups, egg dishes, stews, and salads.It is a source of anti-oxidants, calcium, iron, vitamins A, B6, C, K, folate, and potassium..the list is endless.

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Do you have something to say about hydrogenated fats in food products in Canada? Have your say.


I love conversations that surround government food and health policies. You see, government policies influence a lot of what we find in our food environments so if food quality, access, affordability matter to you please be involved. Comment, write, speak, get your voice heard. The change you want may not happen right now but don’t give up, one day it will happen.

Health Canada is proposing regulations to ban the use of partially hydrogenated oils in foods sold in Canada, and everyone is invited to participate. Hydrogenated oils are formed when oil undergoes the industrial process of adding hydrogen to vegetable oil (known as hydrogenation) to extend its shelf life. This is one of the reasons hydrogenated oil is an excellent option for making food products such as chips, fries, baked goods, margarine, and refrigerator dough. Ever wonder why they seem to never go bad? 

So what has this got to do with trans fats? Trans fats naturally occur in small amounts in meats and dairy, however most of it is formed when oil undergoes hydrogenation. They  are known to increase the risk for heart diseases (cardiovascular diseases) by raising the “bad” cholesterol (aka LDL-cholesterol) and lowering the “good” cholesterol aka (HDL-cholesterol) in the body. Heart disease is the number 1 cause of death in the world according to the World Health Organization.


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Take the pressure off!



Nuff said! Cooking doesn’t have to be a daunting task. Sometimes you have to go with your gut. Start where you are and do what you know. Learn something new and try it out. If you fail or it doesn’t work, you try again or try something else.

You can’t put a price on the lessons you learn from your mistakes. Stay tuned for tips to get you cooking again :-).


Hello world!


Hello and welcome to Nutribitz. To find out more about my personal story you can read the ‘About’ section of this blog but I thought I’d take a moment to share why I started this blog. This blog was born out of my passion for food and nutrition, and health in general. I find there is so much information  on the internet telling people why they should eat healthy, often the what and how get lost in translation. Many of us find the information quite overwhelming and healthy eating gets thrown out the door but it doesn’t have to be that way.

I have a passion for food and the role nutrition plays in our daily lives, and believe everyone can have a healthy relationship with food. However, one size does not fit all of us because our relationships with food are shaped by culture, relationships, experiences, life stages, and environments.

My goal is not to tell you what to eat but to provide easy-to-understand nutrition information, basic cooking skills and simple recipes, and take you on food adventures within and outside the kitchen. I hope these experiences will help you rethink your eating habits, cook at home, try new foods, and embrace the many blessings food has to offer.

Let’s journey together.