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If you aren’t a ‘Type 4’ on the Bristol stool chart, then your digestion may need some work! One key food to incorporate for better digestion is Ontario plums.

Ontario plums assist with our digestion as they contain both soluble and insoluble dietary fibre plus naturally occurring sorbitol which acts as a mild laxative by drawing water into the intestines to ease bowel movements. Let’s break all of that down below:

Soluble Fibre: Soluble fibre dissolved in water to form a gel-like substance. It improved digestion by adding bilk to a watery stool to help manage looser stools while also softening firm stool to ease elimination. It also helps to feed gut bacteria by acting as a prebiotic, serving as food for your large intestine to support a healthy microbiome.

Soluble fibre also brings additional health benefits. It helps to lower cholesterol by binding to cholesterol and bile acids in your gut to help clear them out and reduces low-density lipoprotein (LDL) or ‘bad cholesterol’. It assists with stabilizing blood sugar by slowing down how fast your body digests and absorbs carbohydrates and prevents sharp glucose spikes after meals. This fibre can also aid in weight management as it helps us feel full for longer. 

Insoluble Fibre: Insoluble fibre adds bulk to your stool and helps waste move quickly through your digestive tract. It helps to prevent constipation by drawing water into your stool, making it easier to pass. It also helps to promote gut regularity as it speeds up the time it takes for food to pass through your system. 

Sorbitol: Sorbitol is a water-soluble sugar alcohol. It naturally is found in many tenderfruits. It is about 60% as sweet as table sugar with few calories. It has a water-binding osmotic effect which triggers a natural laxative action. 

Enjoy improvement in your digestion by enjoying these delicious ‘dessert snack’ recipes that are naturally sweetened with Ontario plum!

Recipes:

Carrot Cake Plum Muffins (40 minutes) 12 Servings

• 1 cup Almond Flour
• 1/2 cup Oat Flour
• 1 Tsp Baking Soda
• ½ Tsp Sea Salt
• 1 Tsp Cinnamon
• 1 Tbsp Chia Seeds
• 1 Banana (mashed)
• 1 Tbsp Extra Virgin Olive Oil
• 3 Eggs
• ¼ Cup Maple Syrup
• 2 Carrots (grated)
• 4 Ontario Plums (sliced) 

1. Preheat oven to 350ºF (177ºC).
2. Add the dry ingredients (almond flour, coconut flour, baking soda, salt, cinnamon and chia seeds) in a mixing bowl and mix with a fork.
3. Mix the wet ingredients (banana, oil, eggs, maple syrup and grated carrot) in a separate mixing bowl.
4. Combine the wet and dry ingredients together and stir until well mixed.
4. Line a muffin tin with muffin papers. Ladle the mix into the tins. Top with the sliced plums. Bake for 30 minutes or until baked through. Enjoy!

Plum Chia Jam (15 Minutes) 5 Servings

• 5 Ontario Plums (chopped small)
• 2 Tbsp Lemon Juice
• 2 Tbsp Maple Syrup
• 2 Tbsp Chia Seeds
  

1. Over medium heat in a saucepan, add the chopped plums, fresh lemon juice
   and maple syrup, bring to the boil and turn the heat down slightly allowing
   plums to simmer, reduce and soften for approximately 10-15 minutes.
2. Add the chia seeds, stir through for a minute to combine and then turn the heat
   off. Allow the plum jam to thicken by cooling down at room temperature, take a
   spatula and draw a line down the middle of the saucepan, it should come
   together slowly when cool. Store in a sterilized airtight jar in the fridge and use
   as needed. 

Maple Ginger Plum ‘Sundae’ (10 Minutes) 2 Servings

• 3 Ontario Plums (chopped small)
• 2 Tbsp Lemon Juice
• 1 Tbsp Maple Syrup
• 1Tsp Ground Ginger
• 1 Tsp Cinnamon
• ¼ Cup Granola
• 1.5 Cups Greek Yogurt

1. Combine plums, lemon juice, maple syrup, ginger, and cinnamon together in a
   bowl. Serve topping over yogurt with granola.

Air Fryer Plum Crumble (20 Minutes) 3 Servings

• 4 Ontario Plums (chopped small)
• 1 Tsp Lemon Zest
• 1 Tsp Vanilla Extract
• 1 Tbsp Maple Syrup
• ½ Cup Whole Wheat Flour
• 2 Tbsp Quick Oats
• 3 Tbsp Ground Flax Seed
• 3 Tbsp Applesauce
• 1/2 Cups Greek Yogurt

1.Preheat the air fryer at 350ºF (175ºC).

2. Place the plums into ramekins.
3. In a small bowl, mix together the lemon zest, vanilla, and half of the maple syrup
and spread evenly over the fruit.
4. In a small bowl, mix the flour, oats, flax seed and the remaining syrup together.
5. Mix in the applesauce until the mixture is crumbly.
6. Spread the crumbles evenly over the plum mixture. Cook in the air fryer for 12 to 15 minutes or until the tops are golden brown and the plums are soft.
7. Top with yogurt (optional) and enjoy!

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.