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  • Nutrition for life

    Nutrition for life

    I invite you to visit my new holistic nutrition consultation site: NutritionPourLaVie.ca

    You can download my free Level 1 guide that includes: tips to achieve a healthy weight, food to banish, the preferred food every day,  myths, restaurants recommandations and more!

    What is holistic nutrition or nutrition therapy?

    Analysis of the effects of our diet on our physical and mental health, stress management and physical activity. Nutrition is encouraged based on whole, natural foods that are fresh, rich in flavor and nutrients. Ideally organic without OMG (Monsanto) and free of growth hormones or antibiotics.

    Nutritherapy can help for:

    -Chronic disease prevention
    -Improvement eating habits
    -Weight loss
    -Digestive intolerances
    -Strengthen the immune system
    -Migraines
    -Tiredness

    Get my free Level 1 guide on this page: https://nutritionpourlavie.ca/guide-niveau-1-gratuit/

    Thank you and see you soon!

  • Chocolate Energy Bites

    Chocolate Energy Bites

    These chocolate no-bake energy bites taste just like a cookie, although they are full of protein and naturally sweetened.

    Yield: about 16 bites

    Ingredients:

    • 1 cup almond
    • 2 cups pitted dates
    • 1/4 cup unsweetened cocoa powder
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon ground cinnamon
    • 2 tablespoon chopped bittersweet chocolate chips (optional)

    Directions:

    1. Halve the dates to ensure that it does not remain pits ( I always find one or two pits in a bag of pitted dates ) .
    2. Soak dates in a bowl of water for about 10-15 minutes, then drain well.
    3. In a food processor, grind the almonds until crumbly. Add all other ingredients and grind until the formation of a paste.
    4. Pour into a bowl and place in the freezer for about 15 minutes so the dough is less sticky. In a plate, roll into 1-inch balls and coat with coconut, toasted sesame seeds or cocoa. Keep refrigerate or freeze.
  • Chocolate Covered Cashews

    Chocolate Covered Cashews

    J’aurais voulu faire une meilleure photo, car c’est tellement bon des cajous enrobées de chocolat…en plus d’être très rapide à faire!

    Ingrédients:

    • 1 1/4 tasse de noix de cajou cru non salées (sac 1 kg Bassé au Costco)
    • 1/3 de tasse de pépites de chocolat mi-amer
    • un peu de noix de coco non sucrée (facultatif)

    Directions:

    1. Dans une poêle, faire chauffer à feux doux-moyen les cajous pour les rôtir (avec un peu de noix ce coco si désiré), environ 10 minutes, en remuant de temps en temps. Attention de ne pas les brûler. Vous pouvez aussi les mettre sur une plaque au four à 350 F.
    2. Dans un bain-marie, faire fondre le chocolat et retirer le bol du bain-marie.
    3. Ajouter les cajous dans le bol de chocolat fondu et bien mélanger.
    4. Verser et étendre sur une assiette recouverte de papier parchemin ou ciré. Vous pouvez saupoudrer un peu de sel de mer au goût. Mettre au réfrigérateur pour quelques heures. Briser en morceaux et déguster!
  • Fromagerie Ruban Bleu

    Fromagerie Ruban Bleu

    15 years ago, I used to go by bike in St-Isidore to the Ruban Bleu farm, to buy cheese and see the goats with my mom. The farm got sold and the new owner moved it to Mercier about 8 years ago. The goat cheese is still very good and the beautiful farm worth a visit. On my last visit I discovered the Bastringue (tomme), the Charrue (raclette) and the Vailloche (aged cheddar), which I liked. This farm is part of the circuit du Paysan and you will also find several local Québec products.

    ruban bleu fromage

    Address:  14 Rang Saint Charles, Mercier, QC J6R 2L1
    (450) 691-2929
    www.rubanbleu.ne

  • Easy Gazpacho

    Easy Gazpacho

    Ce smoothie de légumes crus, inspiré de la Gaspacho, contient plus de vitamines qu’un potage de légumes cuits. Je le préfère au jus de légumes car il contient en plus des fibres. À servir l’après-midi comme collation ou avant le souper comme entrée.

    Portions: 2-3 verres

    Ingrédients:

    • 1 boite de tomate ou 2-3 tomates fraîches coupées
    • 1/2 concombre anglais
    • 1/2 poivron rouge ou vert
    • 2 cuillères à soupe de vinaigre balsamique ou de xérès
    • 2 cuillères à soupe d’huile d’olive
    • 1 gousse d’ail
    • tabasco au goût
    • Quelques glaçons au besoin

    Directions: 

    1. Dans le bol d’un robot culinaire ou au blender, mettez tous les ingrédients de la gaspacho et actionnez le robot, jusqu’à ce que la texture soit bien homogène. Verser dans un verre et déguster.
  • Anti-Static Spray

    Anti-Static Spray

    A miracle product I wish I had for so many years! I have always had problems of static in the hair, especially in winter. This product contains only 3 ingredients is not harmful to colored hair. The antistatic can be used on wet hair or on dry hair. It can also be applied to brushes, combs and other hair styling tools, as well as scarves and hats. A spray or two suffice, preferably 30 cm of hair. Available in pharmacies at a cost of $ 9.95 for 50 ml. I purchased this product in the winter of 2015 and I still use the same bottle, even if I use it every week. I give it 10/10!

  • Chocolate Coconut Milk Ice Cream

    Chocolate Coconut Milk Ice Cream

    Ingredients:

    • 1 14 oz. can full-fat coconut milk
    • 1/4 cup  tablespoons cocoa powder
    • 1/4 cup maple syrup
    • 1 teaspoon vanilla extract

    Directions: 

    1. Combine all of the ingredients in a blender, and blend until smooth and creamy.
    2. Adjust the flavor to your taste, then transfer to a freezer-safe container. Place in the freezer for 4-6 hours, or until firm.
  • Creamy Spinach Soup

    Creamy Spinach Soup

    A healthy, simple and quick to do soup that will impress your guests!

    Ingredients

    • 2 tablespoons olive oil
    • 1 onion, sliced
    • 2 cloves garlic, chopped
    • 2 potatoes, peeled and cubed
    • 2 cups milk
    • One 6-ounce bag fresh spinach
    • Salt and pepper to taste

    Directions:

    1. In a saucepan, soften the onion and garlic in oil. Add salt and pepper, milk and potatoes. Cover and simmer over low heat about 15-20 minutes or until potatoes are tender.
    2. Add spinach and cook for about two minutes.
    3. In a blender, puree until smooth and homogeneous. Adjust the seasoning.
  • Raspberry Smoothie

    Raspberry Smoothie

    What’s better than a morning smoothie full of vitamins, antioxidants and nutrients? Slightly sweet, you  may have to get used to a more natural taste , but it is a good first step to wean sugar. Prefer a diet with whole foods rather than processed to stay healthy !

    2 servings

    • 1/2 cup frozen raspberries
    • 1 banana
    • 1/2 cup almond milk unsweetened vanilla
    • 1/4 cup Greek yogurt or kefir
    • 2 tablespoons of hemp seed
    1. Mix all ingredients in a blender, let it run at high speed until a very smooth drink. Enjoy.
  • Red Lentil Soup

    Red Lentil Soup

    Quick and easy to make, a full-flavored soup.

    • 1 cup red lentils
    • 1 liter chicken or vegetable broth
    • 2 tablespoons olive oil
    • 1 clove garlic, finely chopped
    • 1 onion, chopped
    • 1 teaspoon ground cumin
    • 1/2 teaspoon cayenne pepper or Sriracha sauce
    • 1 teaspoon turmeric
    • 1/2 cup fresh cilantro
    • Juice of 1/2 lemon
    1. In a pot , heat olive oil and saute the chopped onion, garlic, lentils and spices for 5-6 minutes and stir well.
    2. Add the stock, bring to boil, cover and simmer over medium heat for about 20 minutes about until lentils are tender.
    3. Grind up the soup in a blender to a smooth consistency. Stir in cilantro and lemon juice before serving.
  • List of superfoods

    List of superfoods

    Here is my list of healthy ingredients, “super foods” to include in your recipes. For example, one or two tablespoons of hemp seeds or chia in a cookie or muffin easily increase its nutritional quality. No need to take dietary supplements if you have a balanced diet (especially a recent study shows that the majority does not contain the products indicated on the label). The term “super food” means the food continent a lot of essential nutrients for health. I know there are many, but here are the key with which I cook:

    Chia seed: rich in dietary fiber, protein and omega-3 source of calcium and phosphorus, gluten free.
    Hemp Seed: highly nutritious and are an excellent source of complete protein, contain phytosterols which reduce cholesterol levels, without gluten.
    Flaxseed: rich in dietary fiber, high content of omega-3 fatty acid. To obtain the benefits of omega-3, it is imperative to grind flax seeds, for example with a coffee grinder. It is best to store them in an opaque container, in the refrigerator for a few days, or a month in the freezer.
    Sesame seeds: rich in minerals, calcium, vitamin E, phytosterols, high in fiber.
    Powder lucuma: replace the sugar or partly, low glycemic index, contains calcium.
    Oat bran (3 tbsp): rich in soluble fiber lowers cholesterol, increases satiety, low glycemic index.
    Kefir: probiotic, rich in vitamin B, folic acid, and protein.
    Goji berries: rich in antioxidants.
    Raw honey: not filtered or heated raw honey retains traces of pollen, propolis, beeswax, properties and original flavors.
    Almond butter: replace the peanut butter, a good source of protein.
    Turmeric: powerful antioxidant, anti-inflammatory effect. Adding pepper enhances its therapeutic potential.

  • Shrimp and Mango Salad

    Shrimp and Mango Salad

    Perfect recipe to serve as a starter or as an aperitif.

    • 1/4 cup red bell pepper diced
    • Mango 1/4 cup diced
    • 1 1/4 cup of cold water shrimp, drained and chopped
    • 3 tablespoons chopped fresh cilantro
    • 4 tablespoons white Vermouth
    • 3 tablespoons of mayonnaise
    • Juice of 1/2 lime or a little orange juice
    • pepper
    1. Mix all ingredients and season to taste.
    2. Divide into small ramekins or on endive.
  • Best Places in Montreal

    Best Places in Montreal

    Here are some culinary discoveries made recently in Montreal:

    For a festive evening, the Lauréa is located in the old Rotisserie Laurier, which became an instant Laurier BBQ. The Little Lauréa with its piano bar should be on your list for the 5 to 7. Cocktails, music and delicious appetizers, the perfect match. In Lauréa, I was conquered by the seared scallops and pumpkin ravioli and black cod, creamy and cooked to perfection. As soon as we can we go back!

    Lauréa: 381 Laurier Outremont, Quebec (514) 507-4997

    Kuu, friendly bistro that offers Japanese dishes at very good prices, in a modern and warm decor. Miso soup for $2, $10 Ramen and mini skewers $2-3. Some selection of sushi, note that most have cream cheese, which is not very traditional. For dinner we go back to change the Sushi Shop.

    Kuu Bistro: 1219 Phillips Square, Montreal, QC H3B 3E9

    For dessert, try the pastry Olivier Potier, located on Sherbrooke Street West, near the Museum of Fine Arts.  Paris-Brest and a caramel and black chocolate fondant cake, the art of assaying fat and sugar, all is well proportioned, almost weightless. We return to try the new creations.

    UPDATE: NOW CLOSED: Olivier Potier, artisan delicacies in 1490 Sherbrooke Street West (438) 381-6111

    No need to go to France to obtain Calissons, Choupettes, nougat and chocolate olives. La Cure Gourmande is a lovely shop that offers all these products directly imported from France, perfect for a gift.

    La Cure Gourmande: Place Montreal Trust 1500 McGill College Avenue – Level 2 Montreal H3A 3J5

    Bargains to do at Aubut, food wholesaler and open to the public. The integral and organic flour The Milanese, 20kg bag and the choice of Barry and Valrhona chocolate chips worth visiting.

    Aubut (wholesale): 3975 St Ambroise, Montreal, QC H4C 2E1 (514) 933-0939

  • Dark Chocolate Crack Cookies

    Dark Chocolate Crack Cookies

    Yield: 24-30 cookies

    Ingredients: 

    • 3/4 cup (100g) all-purpose Flour
    • 1/2 teaspoon (3g) Baking Powder
    • 1/4 teaspoon (1g) Sea Salt
    • 8 ounces (225g) Dark Chocolate, chopped
    • 3 Tablespoons (45g) unsalted Butter
    • 2 Tablespoons Bourbon or Amaretto
    • 2 large Eggs, room temp.
    • 1/3 cup (65g) Sugar (+ extra for coating cookies)
    • Confectioners Sugar (for coating cookies)

    Directions:

    1. In a bowl, whisk together the flour, baking powder and salt until well combined. Set aside.
    2. Combine the dark chocolate, butter, and Amaretto in a medium bowl over a pot of simmering water. Gently melt the chocolate and butter, stirring frequently. Remove the bowl from the simmering water.
    3. Whisk together the eggs and sugar on high until the mixture forms a well-defined ribbon when the whisk attachment is lifted out, about 5 minutes. By hand, gently stir in the melted chocolate mixture until combined.
    4. Again by hand, stir in the flour mixture until just combined. Cover and refrigerate until firm (about 2 hours).
    5. Preheat oven to 325°F. Line a couple baking pans with parchment paper.
    6. Pour the granulated sugar and confectioners sugar into two separate small bowls. Form the chocolate cookies into 1 1/2-inch balls. Roll the balls in the regular sugar, and then roll in the confectioners sugar to coat. Place on the baking sheets spaced about 1-inch apart.
    7. Bake for 8 minutes then rotate the cookies sheets and bake for another 6-8 minutes. Cookies should still be slightly firm on the edges and fairly soft in the centers. Don’t overbake them.
    8. Let the cookies cool on the sheet pan until firm enough to handle then transfer to a cooling rack.

    Source: White on Rice Couple

  • Indian-Spiced Kale

    Indian-Spiced Kale

    Ingredients:

    • a medium onion, sliced
    • 1-2 tbsp olive oil
    • 2 cups frozen kale
    • 1 teaspoon garlic powder
    • 1 teaspoon chili powder
    • 1 teaspoon ground ginger
    • 1 teaspoon cumin
    • 1 tablespoon curry tea
    • 1 teaspoon hot sauce sriracha to taste
    • salt and pepper to taste
    • 1/4 cup water

    Directions:

    1. In a pan, heat the olive oil and add the onion and saute until transparent.
    2. Add the spices, sauce and salt to the pot and cook for 2-3 minutes. Stir in the water.
    3. Add kale, stir well and cook about 10 minutes or until the kale is warm and well mixed.