Free Recipes & Tips

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 changes of colorectal cancer, heart disease, diabetes and more.

So – let’s change that! I put together my top recommended fibre-rich foods in the post and ideas for how to use them. Save this post to reference later!

My top high fibre foods:

• 3 Tbsp Chia Seeds = 10 g Fibre
• 1/2 Cup Black Beans (cooked) = 7.5 g Fibre
• 1/2 Cup Edamame = 5 g Fibre
• 1/2 Cup Oats (cooked) = 4 g Fibre
• 1/2 Cup Quinoa (cooked) = 6 g Fibre
• 1/2 Cup Barley (cooked) = 7 g Fibre
• 1 Medium Sweet Potato = 4 g Fibre
• 1 Cup Cooked Broccoli = 5 g Fibre
• 1 Avocado = 12 g Fibre
• 1 Banana = 3 g FIbre
• 1 Pear = 5.5 g Fibre
• 1 Cup Berries = 8 g Fibre

High Protein & Fibre Spring Overnight Oats

It’s finally spring so I’m celebrating with 6 new spring overnight oat flavours. All of these can be made ahead of time and are fibre and protein packed – really a perfect breakfast! #NielsenMasseyPartner #AD

The star of the show for these spring overnight oat recipes is Nelsen-Masseys Vanilla Bean Paste, which provides rich and robust vanilla flavour with less sugar than typical sweeteners like honey and sugar. It has the consistency of honey and is enriched with real vanilla bean flecks that you can see.It’s now at Costco with a new flip-top lid allowing for more precise measurements and less mess! This vanilla paste elevates recipes with just one teaspoon and it’s not just for baking – drizzle on yogurt, oatmeal, coffee or smoothies.

Which flavour are you trying first?
-Strawberry rhubarb
-Blueberry lemon oats
-Raspberry pistachio oats
-Matcha oats
-Lemon poppyseed oats
-Carrot cake oats

What if I promised you a savings of hundreds of dollars, calories and minutes stress savings if you invest one hour of meal prepping in this dump and bake meal prep?

This is not a tall tail – meal prepping legitimately saves me a lot of money as I’m not eating out often, tons of calories as eating meals out may be double the amount of calories vs an at home meal, a significant time savings as meal are already ready and a stress savings as you know what you’re eating this week!

This meal prep couldn’t be easier – simply dump all of these ingredients in oven save glass meal prep containers and bake in the oven. Which one are you trying first?

Pizza Beans
Buffalo Cauliflower Chickpea Casserole
Stuffed Pepper Casserole

This may be TMI but after I had Jack, my digestion hasn’t been the same. Today I’m sharing two things that have helped improve my digestion – low FODMAP meals plus a well-selected probiotic. 


BioGaia Gastrus was recently launched in Canada and is clinically studied for complementing a low FODMAP lifestyle for managing IBS symptoms. It is the only FODMAP-friendly probiotic containing two distinct and patented strains L.
reuteri strains (DSM 17938 and ATCC PTA 6475) that are clinically shown to survive gastric transit and colonize the gut. It’s simple for daily use (1–2 capsules, with 2 recommended for IBS support) Right now there is an Amazon promo campaign coming up from March 25–31!
Let me know if you have tried BioGaia Gastrus or these low FODMAP recips!

Save for: Dump and Bake Meal Prep Part 2

Ever feel drained by the time you get to meal prepping? Or just simply want to put together a lazy meal with minimal preparation? If so, this type of ‘lazy’ meal prep is for you. All you have to do is dump all of the ingredients in single serve glass meal prep containers and bake in the oven.

All of these recipes are rich and fibre and protein to keep you full and fuelled. They are gluten-free and vegan. They all contain less than 10 ingredients and these recipes are all freezer friendly.

Which one are you trying first?
– Single Serve Baked Feta Pasta
-Single Serve Sheet Pan Tacos
-Single Serve Sweet Potato Lentil Shepherds Pie

This is the lazy meal prep only takes 5 minutes of prep time per dish – I’m not exaggerating. Simply dump all of the ingredients in single serve glass meal prep containers and you have high protein and fibre vegan meals with minimal effort!

This type of meal prep is perfect when you don’t feel like cooking. You can prep the meals for the week ahead and keep in the fridge or freezer. Alternatively you can prep all of the ingredients ahead of time and dump + bake each day if you prefer a fresh dinner.

Recipes include:
– Dump n Bake Marry Me Tofu
– Dump n Bake Fajita Chickpea Pasta
– Dump n Bake Mediteranean Gnocchi

Each of these have at least 20 g of protein and 10 g of fibre. Which one are you trying first?