Eat the Rainbow with Yellow Rice

Change the colour of plain rice and watch your family eat it up!

Eat the Rainbow with Yellow Rice

yellow rice recipe |

Have you ever had yellow rice?

Not only is it delicious, but kids like to eat it because the colour is so incredibly vibrant. I love to serve a rainbow of foods to my kids and this certainly pops right off the plate.

What makes it yellow? Well, in many different cultures, there are herbs and spices that can make rice yellow. It can also be turned yellow by chemical food colourings or powders added to the rice.

My version is all natural and you can use any type of rice. I always recommend brown rice, as it is a whole grain, but you can use any leftover rice you have-a great option once you’ve ordered in and don’t know what to do with all the rice sitting in your fridge.

This rice is a big hit with everyone! It’s so vibrant in colour and tastes great. Feel free to spice it up with some chili flakes if you like some heat.

yellow rice recipe |


1 tsp extra virgin olive oil
1 yellow onion, finely chopped
1 yellow summer squash, finely chopped
1 yellow pepper, finely chopped
3 cups cooked rice
1/2 cup broth
1 cob of corn, or ½ cup kernels
1/2 tsp each turmeric and curry powder
1 pinch saffron (optional)
1/4 tsp chili flakes (optional)
salt and pepper to taste



 Over medium heat, cook onions, squash and pepper until soft

 Add tumeric, curry powder, and chili flakes (if using). Stir, and cook another minute

 Add rice, broth, corn, and saffron. Stir and simmer until broth is absorbed

 Taste. Add salt and pepper to your liking.

 Serve with other brightly coloured foods to make a rainbow dinner! My favourites are stuffed red peppers or a bright green spinach salad. Enjoy!

yellow rice

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When You Crave This... Eat This

Satisfying solutions for when you're craving sweet, salty, creamy, crunchy, or... all of the above.

When You Crave This... Eat This

Satisfying and healthy solutions from a nutritionist for when you're craving sweet, salty, creamy, crunchy, or... all of the above. |

Are you a salty person? Or sweet?

Even though I’m a nutritionist, I’m also HUMAN. Cravings hit me all the time! I do try to keep things on the healthier end…but sometimes…well, I fall off the healthy wagon…and directly into chocolate land.

When you get a craving in the afternoon-or the dreaded evening-once dinner is finished and all the kids are in bed, what do you reach for?

I always tend to lean towards sweet…but sometimes…just sometimes…if a bowl of something deliciously salty is placed in front of me, I just can’t help myself. Because, once again… I’m human.

Sound familiar?

It’s a common issue and we all have cravings. I have some solutions for you that can help you stay on track but satisfy that sweet, salty, creamy, or crunchy tooth when you need it most.


Greek yogurt mixed with banana and flax seed.

Sometimes the sweetness of a ripe banana is all you need, and the creamy protein from the yogurt and the fibre from the flax will fill you up and keep you satisfied.

Coconut chocolate frozen banana

Peel a ripe banana and place it on a popsicle stick or straw. Roll in 1 tbsp of melted dark chocolate and then sprinkle with unsweetened coconut flakes. Place on some parchment paper in the freezer. When a craving hits you, it will be waiting.

Chocolate peanut butter cup smoothie

Ever have a sweet craving first thing in the morning? This will get you ready for your day, plus keep you full until your lunch break.


1 frozen banana
2 tbsp cocoa powder
1 cup unsweetened vanilla almond milk
2 tbsp all-natural peanut butter
2 tbsp plain kefir
Handful of spinach (trust!)


 Add everything to a blender all at once and blend until smooth. Enjoy!

Nice Cream

Have you heard of this amazing-ness? Nice Cream is the next best thing to the real indulgence of ice cream when you’re trying to be good. You can buy a “Yonanas” machine that turns frozen bananas into “ice cream” or you just blend frozen bananas in your blender and eat it right away. Yup, that’s IT. You can make any flavor you want! Strawberry, vanilla…chocolate chip…warning: it’s addictive.


Yes, I’m serious. You know how sweet some fruit can be, especially if it’s seasonal. Hello fresh strawberries or peaches? Dipped in yogurt? Divine.


Edamame with sea salt

You can find shelled edamame in the freezer section of your grocery store, but buying it still in the pods is a great way to get your fix AND slow down your snack. If you have to get each and every little soybean out of its pod…you’ll probably end up eating less, but still satisfying that craving.

Sunflower seeds, pumpkin seeds

Again, sunflower seeds that are still in their shell are a great way to combat eating out of boredom without all the extra calories. Just be careful-some varieties can be really heavily salted.

Kale chips

Make a batch of these bad boys one afternoon and keep them for a special treat. Or try these highly addictive zucchini chips in their place!


Not just for pregnant women anymore! Grab a few pickles and your craving will be zapped as quickly as it happened. They’re truly magical. Mmmmmmm….pickles.

Miso soup

Another power packed snack is this protein loaded soup. Not only does it contain tofu, but miso itself is a fermented soybean product. Curb your cravings while getting a nice dose of probiotics.


The latest superfood! It's salty and full of vitamin B12, calcium, iodine, and TONS of other great stuff. But it’s also a soluble fibre, meaning it will slow down the absorption of sugar and cholesterol in the body. Eat this before bed and you’re doing yourself a huge favor.



Scoop a ¼ of an avocado onto a piece of toast for a creamy hit of healthy fat.


Whether you decide to scoop chips or veggies, the creaminess of hummus won’t let you down. This recipe for classic hummus is dead easy.

Sweet potato

Not convinced? Mash up a sweet potato with a little greek yogurt, cinnamon, nutmeg and a pinch of salt and pepper and you have a comfort food reminiscent of Thanksgiving. Sweet dreams!

Scrambled eggs

Here’s a trick: Never stop stirring. You know how sometimes you make scrambled eggs and they’re all rubbery or dry? Just keep stirring, stirring, stirring…(Think of Dory’s voice). Keep the heat on low and move those eggs until they’re perfectly done. They’ll be creamy and delicious and exactly what you’re looking for as a late night treat.

Frozen greek yogurt drops

These are some of my favourite! Blend plain greek yogurt with your choice of fruit (strawberries, peaches, mango, etc) and using a spoon, place drops on a parchment covered baking sheet, about the size of a quarter (or smaller if you’re patient). Leave in freezer for at least an hour and then place in a ziploc bag. When you need something creamy and cool, grab a small bowl of these to eat instead of chocolate!


Cucumber sticks, veggie sticks, carrot sticks

There aren’t a lot of things crunchier than good ol' veggie sticks.


Need I say more? Just grab a handful, otherwise you’re walking into super high fat territory.

Roasted chickpeas

You can  make these yourself, or you can buy a bag of them. Either way-scrumptious and oh-so crispy and crunchy. Try these dorito flavoured chickpeas for a salty and crunchy fix.

Frozen grapes

Sweet AND crunchy? Yup. These bad boys have saved me many a night when I’ve got a bad craving for something cold and crisp.

Apple slices with nut butter

I find Granny Smith Apples to be the crunchiest, but it’s a personal preference.


Popcorn with honey, salt, cinnamon.

You might think it’s weird, but TRY IT.


3 cups air-popped popcorn
1 tbsp honey
Pinch sea salt
¼ tsp cinnamon


 Pop the popcorn and place in a bowl.

 Drizzle the honey over top and toss.

 Add the salt and cinnamon. Toss and enjoy.

Yes, your hands will get sticky. Yes, you will shove entire handfuls into your mouth. No, you will not want to share. I promise you, it’s all worth it.

The biggest piece of advice I can give you if you really don’t want to eat badly is to not keep the bad stuff in the house. Honestly…you know you’re going to eat it eventually. If it’s not there, you won’t. And maybe you’ll choose one of these awesome options instead. And wake up guilt free in the morning!

Good luck! Now where is that popcorn machine...?

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