I may have found one of the easiest ways to give everyday meals a nutrient boost: Devious Foods Protein Seasoning!
Just 2 tbsp adds:
10g protein
4g fibre
Iron + B vitamins
And you can sprinkle or stir it into foods you’re already eating — think pasta, soups,
bowls and even popcorn!
Enjoy the recipes below!
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:

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
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
Mini Pear Crisps (1 serving)
-1 Ontario Pear (medium, chopped)
-1 tsp avocado oil
-2 tsp cinnamon
-2 tsp pumpkin pie spice
-1/3 cup oats
-1 tbsp applesauce
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!
Recipes Below:
I bet that you wouldn’t be able to tell that these breakfast chia puddings have almost 30 g of protein each – thanks to the light and fruity-tasting Vega Clear Protein Powder! It doesn’t taste chalky, thick or artificial and contains zero sugar plus electrolytes as well. Â
These chia puddings are the perfect prep-ahead breakfast to give you a protein and fibre boost. No excuse for skipping breakfast
Grab it at Costco on sale until the end of September!
Which chia pudding flavour are you trying first?
I only spent $50 on the ingredients to make 16 of these veggies and plant-protein packed meal prep meals. I centred each of these meals around fibre and protein, as each one has over 10 g of fibre and 25 g of protein. Each of these meals are only made with a handful of ingredients which is key to saving time and money. Grab these meals by liking this post and commenting meal prep!
Which meal are you trying first?
