Author: Nicole Osinga, RD, MAN, BASc

If you’re hitting that afternoon energy crash or can’t stop snacking at night, you need to make these Superfood Snack Boxes with California Grapes.

As a Dietitian, the issue I often see in my practice is that my clients are not eating enough satisfying meals and snacks throughout the day.

A snack box like these is a perfect solution – you can prep them ahead of time and build them around satisfying nutrient-dense foods that contain protein, fibre, healthy fats and plenty of micronutrients for lasting energy. 

The perfect sweet addition to these snack boxes comes from the California Grapes – which are the everyday superfood. Grapes deliver hydration, energy and polyphenol power. Grapes can positively impact multiple areas of health including heart, brain, eyes skin and the gastrointestinal system.

Bonus – these are also perfect for school (just use seed butter instead of peanut butter in the PB & J one)

Which one are you trying first? 

• California Grape Tofu & ‘Cheese’ Skewer Box
• Crunchy California Grape Snack Box
• Chickpea Waldorf Salad Snack Box With California Grapes
• PB & California Grape Jelly Sandwich Snack Box

I recently visited Niagara-on-the-Lake to see first hand how Ontario tender fruit is grown and harvested.

I saw first hand the hard work that goes into carefully planting the orchard trees, to techniques to reduce pests, to protect the crops, pick at the right time, sort the fruit and to package the fruit – all while reducing food waste, cost to the consumer and impact on the environment. It’s amazing the work that goes into it. 

We’re nearing the end of Ontario peach and nectarine so take advantage while you can with these 3 high-fibre sides that you can make in 10 minutes:

• Nectarine avocado salsa
• Peach + avocado flatbread with balsamic glaze
• Peach + heirloom tomato salad

Ontario tender fruit season doesn’t last forever — so this is your sign to grab those local peaches + nectarines while you can! 

Which one are you making first?

As we enter the fall (I’m not ready!!) life gets busy and we’re going to need a QUICK breakfast.

Overnight oats are literally the perfect high fibre and high protein breakfast.

I have so many delicious combos so I’m starting a series where I’m sharing my best 12 at a time. All of these are high in protein and fibre and they’re going to keep you full for a while.

Which one are you trying first?

I’m a Dietitian who is part of the sensitive stomach girly club – if you’re part of this club too, you’re going to want to hear this. #AD

My digestion is thrown off my excess stress, a lot of running or travelling. During these times, I will reduce the FODMAPS in my diet – which are harder to digest carbohydrates like garlic, onion, bread, beans and dairy – that can trigger bloating, gas and discomfort.  I’ve also been reaching for FODZYME powder during these times, which is a digestive enzyme that also breaks down these FODMAPS*. It’s a tasteless powder you can sprinkle onto your food – without pills or water.  It won’t change the texture, colour or taste of your meal!

Grab these recipes and check out FODZYME today by my code NicoleO20 here!

Recipes include:
Tofu Tacos
Chia pudding
Baja tempeh salad

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

Dietitian’s Easy Blender Juices with Nutrition Benefits Ft Gwillimdale Farms Root Veggies

If you’re not making blender juicer this summer, then you’re missing on some tasty drinks and a number of nutrition benefits.

For these juices, I used Gwillimdale Farms root veggies. I’m working with Gwillimdale farms to showcase their vibrant variety of root vegetables that nourish families across Canada – from crisp carrots, hearty potatoes, to sweet beets and flavourful onions, their crops are cultivated with care and quality in their family-run fresh produce farm in Bradford Ontario.

The juices I made were:

Beet Apple Carrot Juice

Gwillimdale Farms Beets are packed with dietary nitrates, folate and potassium. They help lower blood pressure, boost exercise endurance and support brain function. Nitric oxide enhances oxygen delivery to muscles, increasing stamina and reducing fatigue. The apples, carrots and beets provide a great ‘slow burn’ energy source that is beneficial before a workout.

Turmeric Carrot Parsnip Orange Juice

Gwillimdale Farms Parsnips provide some vitamin C for an immune boost, while Gwillimdale Farms carrots support immune health through high levels of beta-carotene, vitamin C and other antioxidants.

Green Parsnip Juice

Gwillimdale Farms Parsnips support digestion through their high concentration of both soluble and insoluble fibre. The apples and celery in this juice can also help to promote regularity. 

I’m willing to bet that you aren’t protein deficient but you probably are lacking FIBRE! It’s estimated that ~90% of people don’t get enough fibre in a day. Not getting enough fibre can increase our chances of colorectal cancer, heart disease, diabetes and more. 


So – let’s change that! I put together my top recommended fibre-rich fruits and how I
used them to add fibre and flavour to three recipes. 

The fruits that I used in the fibre swaps are Ontario Peaches & Nectarines, which a offer
delicious and refreshing natural sweetness. Both peaches and nectarines are both a
good source of fibre, as they contain 2-3 g of fibre for one medium fruit. As well,
peaches and nectarines are about 88-89% water, making them refreshing fruits to help
support hydration, especially during the warmer weather. It’s peach and nectarine
season in Ontario so definitely take advantage of these delicious, seasonal, fibre-rich
fruit!