Easy And Healthy Chicken Caesar Wraps

Not sure what to cook for dinner? Try this quick and easy (yet delicious) recipe

Easy And Healthy Chicken Caesar Wraps

I'm all about easy, last-minute suppers. Don't get me wrong, I have the best of intentions to meal plan every week and absolutely think that meal planning is the best way to stay organized when it comes to family meals, not to mention save time and money. But as a Mom, I also know that on-the-fly dinner ideas can come in very handy on busy days. In the Spring and Summer, we often make a big salad, throw some sort of BBQd meat, poultry or fish on top and call it dinner (BBQd chicken caesar salad being one of our go-tos), but I decided to switch it up one night and wrap it up. Literally. The boys loved it and it was quick and easy for me to throw together. I'm talking 15-20 minutes tops. 



  • One whole grain or whole wheat wrap or tortilla shell per person (3-4 total)
  • 1/3 cup Parmigiano-Reggiano
  • Bacon pieces (optional)
  • Croutons (optional)
  • 2 chicken breasts BBQd and sliced
  • Large head of romaine lettuce (enough for 3-4 people)


  • 3-4 tablespoons reduced fat mayonnaise
  • 1/2 teaspoon coarse black pepper
  • 1/2 teaspoon of dry Dijon mustard powder
  • 2 teaspoons Worcestershire sauce
  • 2 tablespoons anchovy paste or anchovy filets
  • 1/2-1 lemon, zested and juiced
  • 2 1/2 tablespoons extra-virgin olive oil
  • 1/4 tsp coarse sea salt
  • 1 clove garlic, crushed


Crush anchovies, garlic, mustard powder and sea salt together with a spoon in a large wooden salad bowl

Add olive oil, Worcestershire, lemon juice, mayo and continue to stir and crush until nice and creamy

Add fresh romaine lettuce, BBQd sliced chicken breasts, croutons, freshly ground pepper, parmesan cheese and bacon pieces if desired. 

Warm wraps up in oven or microwave, place desired amount of chicken caesar salad onto wraps, wrap them up and serve! Tip: If you prefer a creamier wrap, make a little extra dressing and pour on top before wrapping it up. 

Pair these wraps with cut up veggies like carrots, cucumbers and cherry tomatoes and you've got yourself a healthy, quick and easy dinner! My 2-year-old wasn't too sure what to think of the lettuce, but had a great time taking the wrap apart and eating most of the good stuff!




Milk For Toddlers: What Kind And When To Transition?

Conflicting messages make for confused Mommas when it comes to feeding their babies and toddlers milk

Milk For Toddlers: What Kind And When To Transition?

I’ve had many questions from fellow moms on which milk is best for their babies and toddlers. Some of these moms have toddlers that can’t tolerate homogenized milk due to milk allergy or lactose intolerance, so they are turning to milk alternatives such as rice milk, soy milk, almond milk or coconut milk to fulfill their little one’s milk needs. Unfortunately, most of these alternatives don’t provide enough nutrition for growing babies and toddlers. And to make things even more confusing, there are many misleading theories and opinions out there about cow's milk and its alternatives. 

New infant feeding guidelines were released in early 2014 by Health Canada, Dietitians of Canada, the Breastfeeding Commitee of Canada and the Canadian Pediatric Society stating that homogenized fluid milk should be introduced between the ages of nine and 12 months of age. 

When should you start feeding cow's milk?

It is safe to introduce cow’s milk at between the ages of nine and 12 months of age. The reason why babies should not drink cow's milk before then is because the proteins present in fluid cow's milk are hard for young infants to tolerate and digest. Also, milk contains too much sodium, potassium and chloride which can tax your baby’s kidneys. It also lacks important vitamins and minerals such as iron, Vitamin E and Zinc. Your baby would be at a higher risk for iron deficiency anemia and if he or she consumed too much cow’s milk. 

That being said, once your baby reaches nine to 12 months, his digestive tract is mature enough to handle milk and reap the many nutritional benefits from it. It’s a nutrition powerhouse full of protein, carbohydrates, calcium, Vitamin D, and Vitamin A. Milk is key not only for energy as well as tissue growth, but also for building strong bones and teeth and regulating muscle control.

What about weaning from the breast or bottle?

At around one year of age, I encourage moms to continue breastfeeding if they are already, even with the introduction of cow’s milk. Some moms choose to delay the introduction of cow's milk because they are still breastfeeding two to three times a day and that is fine. If your baby is on formula, you can slowly transition to homogenized cow’s milk (assuming your baby doesn’t have a milk allergy) at around one year. You don’t want rush this transition because your baby’s digestive system needs time to adapt to the new proteins and other nutrients present in fluid milk. Start with one to two tablespoons a day and slowly increase until fully transitioned. Again, you can continue to breastfeed as long as possible. Your baby should be having two to three cups (16-24 oz) of milk per day maximum until the age of two and then should decrease down to two cups max. (16 oz). If your baby is still nursing, he may not need as much of any. Milk should be offered ideally in an open cup or straw cup preferably at meals or just after. This is to make sure that your baby or toddler is not filling up on milk before a meal (ruining their appetite). Offer water freely in between meals. Even though it may be a tough transition, try to encourage cups and not bottles, especially after 14-15 months of age. 

What about other milks?

You don’t want to feed your baby reduced-fat or fat-free milk because your baby needs the dietary fat for proper growth and development until the age of two. You also don’t want to feed your baby soy milk, rice milk, almond milk or any other milk alternative until the age of two. These milks often do not contain enough calories, protein or fat for proper growth and development. 

What if my baby has a milk allergy or lactose intolerance?

If your baby is allergic to milk or lactose intolerant, you may want to consider keeping your baby on formula or a follow-up formula until the age of 2 to ensure proper nutrition. There are soy varieties or hydrolyzed protein/hypoallergenic varieties out there for babies with allergies or intolerances. There is also lactose-free homogenized milk available at most grocery stores which is the best alternative for those babies or toddlers with a lactose intolerance. You should offer the same quantity as you would cow’s milk. If you're unsure, make an appointment with a pediatric dietitian who can offer personalized advice. 

For more tips/advice on kids nutrition and feeding, visit my facebook page


How To Manage Treat Foods In Your House

7 tips for feeding your kids treat foods in a healthy way

How To Manage Treat Foods In Your House

How you choose to feed your kids is your personal choice as a parent. Every parent will feel a certain way about feeding their kids, especially when it comes to "treat" foods. Some parents may never allow their kids to have treats while other parents may have them readily available for consumption daily. And then, of course, there most parents who take an in-between stance on feeding their kids treats, and this is where it gets a bit tricky — there is a big gray area. Should you be offering treat foods once a day? What is defined as a "treat" food? Should your kids have to finish their healthy meal before having a treat? There are not really "right" or "wrong" answers to these questions, but here are some quick tips to help you navigate the tricky parenting area of feeding your kids sweets and treats: 

1. Drop the "treat" title:

When the words "treat" or "junk food" are used, it automatically increases the desirability and mystique of a food. It also implies that the food is almost forbidden, which, in turn, may encourage your kids to feel guilty about eating it or save up for the big indulgence that is to come. I try not to label less-than-healthy foods anything but what they actually are. For example, ice cream, cookie, chocolate, potato chips etc. Most parents wouldn't say to their kids "eat your healthy food" when they are referring to the broccoli on their plates, right? So I, personally, refer to each food, regardless of its nutritional ranking, by its name. Warning: I still refer to these foods as "treats" throughout this post for the sake of simplicity. 

2. Portion it out:

Instead of bringing a huge bag of potato chips to the couch while watching a movie, portion out an equal amounts into smaller bowls for everyone so that there is some sort of accountability with portions. The psychology behind this is that most of the time, when someone is offered a larger (or unlimited) portion of a food, they will eat more of it. We are programmed to eat foods to completion, therefore, if ice cream, chips, candy, or any other food for that matter is portioned out, it gives us an opportunity to re-evaluate whether we want, or need, to keep going (to portion out more). If we have had enough, but there is still food in front of us (especially yummy treat-like foods), we often fall victim to the see-food syndrome and over-eat. 

3. Spoil your child's treat palate:

Up the ante at home and treat your kids to real food. I find that I am really picky when it comes to indulging in treat foods. My mom always had delicious homemade cookies and always baked homemade birthday cakes and other dessert foods for special occasions. You know... with real ingredients like butter, sugar, eggs etc. rather than "hydrogenated palm oil" and "high-fructose corn syrup". Rarely did we eat packaged, processed treat foods growing up, and I believe that is one of the big reasons that I am more selective with my indulgences now. If I take a bite of a less-than-amazing cookie, I usually stop there. Although your kids will be exposed to a plethora of store-bought, processed treat foods throughout their childhood, they will likely become more selective with what they actually eat if they are exposed to high quality delicious foods at home from an early age. 

4. Lower the sweet threshold:

Sweet taste begets sweet taste, just like salty taste begets salty taste. In other words, the more sweetness your child is exposed to on a daily basis, the more sweetness it will take to satisfy their sweet tooth. If your kids are used to having super-sweet treats and drinks everyday, they will crave that super intensely sweet taste more. So instead of buying chocolate milk, add a tiny amount of chocolate syrup to regular milk and call it chocolate milk. Or instead of giving your kid a juice box, give them "juice water" which in our household means 95% water and a tiny splash of real 100% fruit juice. Another example is yogurt. Instead of buying sweetened yogurt, buy plain and sweeten with a bit of honey, fruit or maple syrup. Same goes for homemade desserts — play around with the amount of sugar that you add to cookies, squares etc. to see how little sugar you actually need to still produce a yummy and satisfying product. 

5. Ditch the diet version: 

I cringe when parents give their kids fat-free, sugar-free ice cream or those gross 100 calorie packs of store-bought cookies. Artificial treat foods, in my mind, are much less healthy than the real thing. I'd rather my child taste real ingredients and know what food is meant to taste like than be exposed to artificial sweeteners and other chemicals at a young age. Not to mention exposing your kids to "diet" foods at an early age is sending the wrong message and could encourage disordered eating behaviours and body image issues early on. 

6. Make it random:

Try not to create too much anticipation around dessert or a treat. For example, I often hear "Friday night is treat night" or "we have one treat day a week." Making a big deal out of serving sweets or treats or limiting them to only one day a week will only increase the excitement and anticipation of it, often resulting in over-indulging or the "get it in while you can" mentality. Instead, try randomly offering dessert after a meal or randomly suggesting that the family go for ice cream. This way, your kids won't "save up" for it or associate it with a particular day of the week or meal of the day. About once or twice a week we offer our son a homemade cookie or another homemade dessert (or a trip to the ice cream shop) but it's random enough that he doesn't ask for it everyday or expect that dessert is coming after a particular meal. Sometimes it's after a lunch, sometimes it's after dinner or sometimes it's in the middle of the day. From my experience, the more random, the better. I usually caution parents not to replace a healthy meal or snack with a treat food though to make sure that nutrition is not compromised. 

7. Don't make a huge deal of it:

Try to stay neutral when it comes to treat foods. If your child brings home a bag of Easter eggs or Valentine's Day candy from school and you immediately take it away and say "these foods aren't allowed" or "you can only have one a day" then your child will likely lash out and want the treat food ten times more than when he walked through the door. Instead of making a big deal out of it, try to stay calm, matter-of-fact and neutral. Say something like "that's kind of fun that you got those from school today. You can enjoy a few after dinner tonight if you want, but let's put them away now so that you don't spoil your meal." Or something along those lines. Or you include them in a meal or snack and say "let's all enjoy a few when we have our afternoon snack" and then pair them with fruit and yogurt as an example. This way, it puts the treat food on a more level playing field with other healthier foods. 

Are you a mindless snacker? Here are six great strategies to stop the mindless snacking.