City Has Buzzkill NO CANDY Strategy for Halloween

C is for...

City Has Buzzkill NO CANDY Strategy for Halloween

Kids trick or treating

I may be a Nutritionist, but I am not an evil witch (even though I dress like one on Halloween). I’m a real person, just like you, with real children, living a real life. I even *GASP* let my kids eat Halloween candy. That’s right, my kids stuff their face with candy on Halloween. Every year. And I let them.


So when I heard about the city of Summerside, P.E.I., encouraging people to hand out recreation passes to trick-or-treaters on Halloween, I was not a fan-and here’s why:

Kids look forward to Halloween for months. It’s one day of the entire year that they are ALLOWED, not only to be out on the streets when it’s dark, but they also get to eat a ridiculous amount of candy. Taking that away makes it taboo and therefore, more enticing. IT’S ONE NIGHT, PEOPLE. Let them have it.

Giving children a bowling pass on Halloween is like giving them a toothbrush or an apple and we all know how lame that was when we were kids. No thanks. Don’t be that guy.

My suggestion to the city? Let parents buy the passes and allow their children to trade-in their candy after they’ve had their fill. Sometime in the first week of November, their bellies will start to hurt and the novelty will wear off. Save some peanut-free treats for lunches in the future and give them some fun skating and swimming classes in place of a bellyache.

But don’t ruin the one night these kids have been looking forward to all year. Let them have fun and let them have candy. Your Nutritionist says so.

 RELATED: Don't Be a Halloween Buzzkill 


BFD (Breakfast for Dinner) is a BFD (Big [email protected]#%ing Deal)

B is for...

BFD (Breakfast for Dinner) is a BFD (Big [email protected]#%ing Deal)

mini fritattas | breakfast for dinner

What’s the BFD (Big [email protected]*&ing Deal) about BFD (Breakfast For Dinner)?

I’ll tell you.

Our lives are CRAZY. I don't need to tell you! You work, the kids go to school, they have hockey, dance, swimming, karate, singing, piano, gymnastics...it’s all happening IMMEDIATELY and it all gets in the way of making a nutritious dinner. Trust me, I get it.

Some nights we only have five minutes to make/eat something. That's why so many of us turn to fast food…I mean, it’s FAST after all, right? Well it’s also (surprise, surprise) TERRIBLE for you. That stuff is junk. I mean it. Just don’t do it. Seriously. Ok, ok, maybe occasionally...but not all the time.

Enter BFD. Breakfast For Dinner is an EXCELLENT option. And breakfast is quick, right? You can have a bowl of cereal, or yogurt, fruit and granola…or my favourite fast option: Eggs. Scramble them, make some toast and cut up an avocado.

This is the perfect fuel for a little athlete. Eggs are amazing protein, avocado has healthy monounsaturated fats and whole grain toast is carb-loaded energy. Add some fruit and yogurt if you have time and BOOM. You’ve done it. Dinner on the table in five minutes, scarfed down in even less.

OR you could assemble these mini fritattas the NIGHT BEFORE and leave them in the fridge until crunch time! Why frittatas? Because saying “frittata” is fun. Fritatta.

Mini Fritattas 



1 sweet potato, peeled and shredded
1/2 onion, diced
1/2 cup broccoli, chopped
1/4 cup sundried/cherry tomatoes, chopped
1/4 cup goat cheese
8 eggs
1/2 cup milk
Salt and pepper

 Turn oven on to 350°. Don’t worry about preheating. Yes, really.

 In 12 greased muffin tins, distribute the sweet potato, onion, broccoli and tomatoes.

 In another bowl, whisk the eggs, milk and salt and pepper. Pour evenly over the filling.

 Place in oven for 20 minutes.

 Pop them out, top with cheese and enjoy! Going somewhere? Wedge one or two of these between two pieces of whole grain bread or an English muffin and you’re on the road!

BFD; It’s a BFD.

Makes 12 mini frittatas

 Alphabet you're curious...click here for the letter "A" post!


Delicious Baked Apple Pie ...in a Cookie

A is for...

Delicious Baked Apple Pie ...in a Cookie

apple pie cookie recipe

A is for Apple.

Wow…APPLES. Did she come up with that all on her own? What a shocking start to an alphabet kitchen blog!

Well, get ready to drop your pumpkin spice latte because it’s APPLE TIME. And not just any regular apple time - it's Apple Pie Cookie Time, and even "a la mode” Apple Pie Cookie Time. That’s right - cookies that taste like pie.

And it’s HEALTHIER FOR YOU than a regular old cookie! Mind blown? Apples not looking so lame now, are they?

I’m a Holistic Nutritionist which means I don’t ever cook or bake with refined white flour or sugar. I am also a real person that can balance whole foods with treats on occasion. I have a sweet tooth; I just manage it slightly differently. And I’m here to tell you that treats can be a part of your daily and healthy life. If you take them out completely, your world will explode and you’ll end up covered in chocolate somehow. Trust me. Long story.

And that is why my first recipe is going to blow your mind.  I’m a Nutritionist and I’m telling you this: YOUR KIDS CAN EAT THESE (Occasionally…like, as a treat. Not every day. But yes, you can all eat this).


(With ‘a la mode in the middle’ option)


1 ¼ cups whole grain flour
¾ cup quick oats
2 tbsp ground flax seeds (optional)
1 tsp cinnamon
¼ tsp nutmeg
½ tsp baking soda
½ tsp baking powder
¼ tsp sea salt
¼ cup + 2 tbsp coconut oil, melted
¼ cup cane sugar
¼ cup REAL maple syrup
3 tbsp honey
1 egg
2 tsp vanilla bean paste
1 cup cored, peeled, grated apple (about two medium sized apples)
1 tsp lemon juice


You probably noticed there is sugar in this recipe. I’m not a baking wizard-if you want a cookie that tastes like apple pie, you need some sweet stuff. I have supplemented some of the sugar (which by the way is an unrefined version…it’s slightly better than white) with real maple syrup and honey. These are better for your body. They still need to be eaten in moderation, but are a better choice if you’re going to treat yourself.


 Preheat your oven to 350°.

 In a large bowl, combine flour, oats, cinnamon, nutmeg, baking soda, baking powder, ground flax seeds and salt. Set aside.

 Grate your apple and toss in lemon juice. Set aside.

 In another bowl mix coconut oil, sugar, maple syrup, honey and vanilla. Once mixed, add your egg and stir until it all comes together. Add apple mixture.

 Pour the wet mixture into the dry and stir until just combined.

 Using a teaspoon, drop cookie dough onto parchment paper lined cookie sheets, about 12 per sheet. Bake for 8-10 minutes, until the edges start to brown and your house smells like apple pie!

 Leave on the sheet to cool for five minutes before transferring to a cooling rack.

 Makes about 30-36 depending on how big you want them.

Impress your friends with this next trick. Mix the following:

1 cup plain 0% Greek yogurt
2 tbsp all natural peanut butter
2 tbsp maple syrup
Your choice of crushed nuts/seeds

 Evenly distribute mixture in six saran wrap lined muffin tins. Let freeze for 2 hours.

 Pop them out, maybe let them sit for a bit until they’re semi-soft and sandwich these bad boys between two cookies. Roll them in your favourite nut or seed (I used hemp seeds) and BAM - you’re super popular. I certainly was for the two minutes it took to eat these.

And there you go! This is how you get apple pie satisfied without eating the whole pie. You’re welcome.

Stay tuned for my next post…the letter “B”! 

 RELATED: Whiskey Apple Maple Crisp