I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.
Fall bowls are one of my favourite ways to turn seasonal produce into a meal that’s actually satisfying. And the ingredient I’m adding to all three? California grapes! @grapesfromca
California grapes bring that juicy pop of sweetness that works so well with savoury fall flavours — while also providing hydration and beneficial plant compounds, including polyphenols.
Here are 3 harvest bowls to put on repeat this fall:
California Grape and Sweet Potato Bowl Sweet potato, edamame, crispy chickpeas, grains, pepitas + California grapes with a creamy grape-inspired dressing.
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Warm Balsamic California Grape and Lentil Bowl Warm roasted California grapes, lentils, hearty grains, roasted squash + kale for the ultimate sweet-and-savoury combination.
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California Grape & Brussels Sprout Bowl Brussels sprouts/greens, crispy chickpeas, red onion, pepitas + plenty of fresh California grapes.
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Don’t overlook fruit in savoury meals! Grapes add natural sweetness and texture that can make plant-forward bowls much more exciting — especially when paired with hearty grains, legumes, veggies and seeds.
It’s officially soup season and not only do these delicious soups contain over 10 g of fibre per serving but they also contain components that benefit brain and mental health.
I’m highlighting the high quality root vegetables from Gwillimdale Farms in these recipes.
October is Mental Health Awareness Month and while no single food can prevent anxiety or depression, nutrition can play a key role in supporting brain health and overall mental well-being.
The root veggies from Gwillimdale Farms provide components that can assist our mental health and well being. I’ve highlighted those before.
Carrot & Lentil Soup: Carrots are high in beta-carotene which is an antioxidant linked supporting brain health and memory. Eating one to two medium carrots daily helps to meet your daily beta-carotene requirements.
Beet & Bean Borscht: Beets contain nitrates and can help increase blood flow to the brain, supporting mental performance.
Loaded Baked Potato Soup: Potatoes provide carbohydrates and fibre – we should be reminded that carbohydrates are the brains preferred source of energy. Large blood sugar swings can affect focus and mood, while fibre-rich complex carb digest more slowly to support blood sugar throughout the day.
As a Dietitian, I work with many people who have a craving for something sweet after a meal. Me included!
One of the most effective ways to address that sweet craving after a meal is to satisfy that sweet tooth with something that also helps to balance blood sugar. One of the reasons why we experience a sweet craving after a meal is because our blood sugar spikes after we eat that meal, then falls back down. When our blood sugar falls, that’s when we experience craving something sweet – because our body craving that blood sugar spike again.
My solution? Have something sweet after your meal, but make it something that has a low glycemic index, is a source of fibre, protein and fat. This will help with the feeling of fullness and help our blood sugars remain consistent.
I’m using Ontario pears to make three single-serve after dinner desserts that have no added sugar. Pears are naturally sweet, a source of fibre and have a low glycemic index.
Try one of these no-added sugar ideas with Ontario pears:

Warm pear, yogurt, nut butter and granola

Mini pear crisp

Chocolate nutty baked pear 


As well, a single-serve desserts means that you get that warm, cozy dessert that you’re craving with making an entire pan and then picking at it all week!
Let me speak more about what the ‘Glycemic Index’ is.
The glycemic index (GI) is a scale from 0-100 that ranks carbohydrate-containing foods based on how quickly they raise blood sugar after eating. Foods with a lower glycemic index (55 or less) tend to be digested and absorbed more slowly, resulting in a more gradual rise in blood sugar, while high-GI foods (70 or more) generally cause a faster increase.
GI can be a helpful tool for blood sugar management, but it doesn’t tell the whole story. Portion size, fibre, protein and fat content can also influence your blood sugar response. That’s why pairing carbohydrates with foods rich in fibre, protein and healthy fats can be just as important as a low glycemic index food choice.
The glycemic index matters for sweet cravings because foods that cause a rapid rise in blood sugar can be followed by a quicker drop – which can leave some people feeling hungry, low in energy and riching for another source of carbohydrate.
Pears have a low glycemic index of 30 to 42. A medium sized pear contains about 5-6 g of fibre which helps to slow down the digestion of and absorption of fructose into the bloodstream. To lower the glycemic load of a snack with pears further, you can pair the pears with fats like nuts and protein like yogurt. This will help with fullness and good blood sugar balance after the meal or snack – and you also get a sweet kick too!
Which of these desserts are you trying first?
Chocolate Nutty Baked Pears (1 serving)
-1 Ontario Pear (sliced in half and cored) -1 tsp cinnamon -1 tsp avocado oil -1 tsp dark chocolate (for drizzling) -1 tsp coconut oil -1 tbsp walnutsÂ
Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Cut a small piece off of the bottom of each pear half so that it can lay flat on the baking sheet. Brush each half with avocado oil and sprinkle each pear half with cinnamon. Bake for 30 to 35 minutes or until cooked through.
In a small bowl, add the chocolate chips and coconut oil. Microwave on high for 30 to 45-second intervals until melted. Stir with a spoon to mix into a chocolate drizzle.
Remove the pears, drizzle with melted chocolate mixture and sprinkle with walnuts. Divide between plates and enjoy!
Warm Pears with Yogurt, Nut Butter & Granola (1 serving)
-1 Ontario Pear (sliced in half and cored) -1 tsp cinnamon -1 tsp avocado oil -1 tsp almond butter (for drizzling) -1 tsp granola -1/3 cup plain Greek yogurt
Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Cut a small piece off of the bottom of each pear half so that it can lay flat on the baking sheet. Brush each half with avocado oil and sprinkle each pear half with cinnamon. Bake for 30 to 35 minutes or until cooked through.
Remove the pears, drizzle with nut butter, granola and add yogurt. Divide between plates and enjoy!
In a ramekin, combine the avocado oil and ½ of the cinnamon and pumpkin pie spice. Next, in a small bowl, combine the oats, apple sauce and the rest of the spices. Add the oats on top of the pear mixture.
Bake in the oven for 20 minutes or until the top starts to brown. Serve with yogurt (optional). Enjoy!
It’s September so that means we’re just entering into … cold and flu season! Now is the time that we need to focus especially on one immune-supporting vitamin – Vitamin C – BEFORE we get sick (not after).
Vitamin C supports normal immune function but supporting white blood cell function and acting as an antioxidant to protect cells from oxidative stress generated during infections and inflammation. Adequate vitamin C intake may reduce cold duration and severity.
Look to get your vitamin C through food first but if that’s too tough, I recommend reaching for Megafood’s Vitamin C products – the Megafood Complex C is made from vitamin C containing foods such as green pepper and orange and provides 250 mg/tablet. For a gummy option, try to Megafood Vitamin C defence which contains 90 mg of vitamin C per gummy and is made from oranges, ginger, blueberry and cranberries. Save this post for the list of Vitamin C rich foods below!
