Free Recipes & Tips

I have been plant-based for many years now and also have struggled with low iron on and off. My ferritin is currently lower (32) so I have been focusing on iron-rich foods to hopefully increase that again!

Being plant-based doesn’t automatically mean that you will have low iron but it is important to identify plant iron sources and incorporate them into your everyday meals.

This is why I’ve created this handy graphic and meal prep for you!

Have you struggled with your iron before?

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.

Warm Balsamic California Grape and Lentil Bowl
Warm roasted California grapes, lentils, hearty grains, roasted squash + kale for the ultimate sweet-and-savoury combination.

California Grape & Brussels Sprout Bowl
Brussels sprouts/greens, crispy chickpeas, red onion, pepitas + plenty of fresh California grapes.

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.

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:


• 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 walnuts 

1. Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
2. 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.
3. 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.
4. 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

1. Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
2. 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.
3. Remove the pears, drizzle with nut butter, granola and add yogurt. Divide between plates and enjoy!

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

1. Preheat the oven to 375ºF (191ºC). 
2. 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.
3. Bake in the oven for 20 minutes or until the top starts to brown. Serve with yogurt (optional). Enjoy!