Hey there Reader,
This past Sunday's Mocktails & Meal Prep session was such a fun and energizing way to kick off the week! If you missed it, don’t worry—recordings and recipes are available inside the member portal, or you can join us live for one of the upcoming sessions:
🗓️ Mark your calendar: Sunday, May 25 | June 22 | July 27, from 3:30–5:00 PM (ET)
If you haven’t joined yet, now’s the perfect time to sign up and make meal prep and healthy eating a priority! Each session helps you build confidence in the kitchen, find inspiration, and stay on track with healthy eating—without spending every night cooking from scratch or resorting to takeout.
And if you’re in the Ottawa area, come say hi at the Cumberland Spring Market this Saturday May 3rd! I’ll be at my booth (indoors, by the front entrance) from 9am to 3pm sharing cooking tips, helpful resources, and a few tasty samples. Would love to see you there!
Okay, let's dive into this week's newsletter - time for Sizzle, Crunch, Scoop!
- SIZZLE: Must-try cooking hack that'll save you time, energy, and money.
- CRUNCH: Inspirational boost to keep you motivated for the rest of the week.
- SCOOP: Latest scoop on a trending nutrition topic + insights from your fave dietitian ;)
SIZZLE 🍳
Time-Saving Kitchen Hack: Freeze It in Pucks!
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Have you ever found yourself with a surplus of leftovers that you just can’t finish in one go? One of my go-to tricks is to freeze individual portions, perfect for when you want just enough for one meal — no need to thaw a whole container.
I recently made a big batch of spaghetti sauce and froze it in silicone muffin trays. Once frozen, I popped the "sauce pucks" into a freezer bag for easy access. Now, I can pull out exactly what I need for a quick meal — just reheat and enjoy!
This works great for:
- Curry or stew
- Broth, pasta sauce or soups
- Pesto or tomato sauce/paste (freeze in smaller ice cube trays)
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It’s one of those quick hacks that makes a big difference when you're short on time but still want to eat well.
CRUNCH 🍿
The Bean Comeback You Didn’t Know You Needed
Just because you (or your kids!) didn’t like something the first time, doesn’t mean it’s a lost cause. Taste buds change, textures can be improved, and with a few tweaks, even the most "meh" meals can turn into something you genuinely enjoy.
This is especially true for beans and pulses. Maybe you’ve had a bad experience—mushy chickpeas, bland lentils, or a bean chili that missed the mark. The good news? Most of those letdowns come down to a few common (and fixable!) mistakes.
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That’s why I put together a free guide: “5 Mistakes Most People Make when Cooking with Beans & Pulses—And How to Fix Them.” Whether you're trying to introduce more plant-based proteins to your meals or just want to stop wasting ingredients that don't get eaten, this resource will help you turn things around.
Because sometimes, all it takes is a second chance—and a better method.
SCOOP 🍦
Protein-Packed Milk: What to Look For
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I’ve talked a lot in the past about high-protein milk and milk alternatives that can help you maximize protein—especially when you're short on time or just want to keep meals simple.
Regular cow’s milk can absolutely work when combined with other protein sources.
For example: 🥣 1 cup milk (9g protein) + ½ cup oats (5g) + ¼ cup almonds (6g) + 1 cup berries = 20g protein for a satisfying meal!
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But if you’d rather rely on milk as the main source of protein—say for a quick smoothie, alongside toast, or even just in your coffee—there are higher-protein milk options that offer up to 18g of protein per cup!
Some brands to look for (many of which are pictured in the top row of the image above) include: Fairlife, Neilson Protein, Natrel Plus, Joyya and Lactancia UltraPur.
As always, if you have any questions or need any additional support, feel free to hit reply or book an appointment.
Stay well,
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