Tag Archives: Real Food

What to Eat Before & After Workouts

Q & A Thursday has officially begun!

Want to know what to eat pre & post workout? Check out the video below. 

#1 Takeaway: Use real food to fuel your body, pre & post workout! 

Beware of commercial sports bars and drinks- ALWAYS read the ingredients! 

Here are some links to some of my favourite make-at-home Sports Bars: 

For nourishing Sports drinks check out:  

Homemade Gatorade

Coconut Water Green Drink

For Sport Bars: 

Energy Chunks (I use cocoa powder, not carob powder, but the choice is yours!) 

Granola Bars

Happy Thursday and keep your questions coming for Q&A Thursday! 


Krista B



The Healthiest (and most delicious) Broccoli Salad

Before you look at this recipe, you need to know my nutrition philosophy that healthy fats (from dairy, meat, coconut oil, etc) are imperative to include in your diet.

You’re probably sitting there thinking “This girl is off her rocker!” but I’m telling you, you’ve been lied to about avoiding these things.

Your body needs (healthy) fat. The kind of fat we need to stay away from at all costs is transfat. These are the man-made fats that are bodies don’t recognize and are not able to breakdown. They are the ones that clog arteries and cause heart disease. They are found in processed food. Ie: stay clear of processed food!

Repeat this out loud:

So with that, I give you a nourishing broccoli salad from my former classmate Lydia from Divine Health from the Inside Out (go check out her website! She is my go-to-girl for so many recipes and so much more!) .

It’s loaded with sour cream and cheese (sorry my non-dairy eating friends :S).

Healthy Broccoli Salad1

Broccoli Salad

Healthy Broccoli Salad


  • 2 heads of broccoli
  • ½ red onion
  • ½ cup “real” cheddar cheese (when I say “real” i mean raw, full-fat cheese)
  • 8 pieces of bacon (from pasture-raised pig!)


  • 1 cup sour cream
  • 1 tbsp lemon juice
  • 3 tbsp olive oil
  • 2 tbsp raw apple cider vinegar
  • 2 cloves garlic


Cook bacon as desired let cool, crumble, add to large

Meanwhile, cut broccoli into small pieces; thinly slice onion &
place all in bowl.

Grate cheese and add to bowl, mix all.

In a separate bowl, mix the dressing ingredients.

Pour over Salad and Voilà! Enjoy 🙂

Recipe adapted from Dive Health From the Inside Out

Nutrition Down-Low

For more reading on how fats are an imperative/nourishing component of the diet, check out these links:

Kris Kresser: Know Your Fats

Concerned about cholesterol? Get the truth from Chris Masterjohn

Not convinced about full-fat dairy still? Check this site out

Hope you are all having a wonderful summer and that you are nourishing your body with delicious (and healthy!) foods!

See you in the kitchen.


Beans & Basil

These two foods are in abundance in my neck of the woods and make a great light side dish.

I bought my basil plant from Seablooms at the Halifax Seaport Farmer’s Market and am pretty sure it survived me transplanting it into my garden.

Beans With Basil Vinaigrette


  • 1 lb of beans
    (Green, yellow, etc)
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 2 tsp Dijon mustard
  • ½ cup fresh basil
  • ½ tsp Sea salt
    & pepper

NOTE: the original recipe has 2tbsp of Red Wine Vinegar. But due to a very picky (though adorable) husband, I omitted it from this version.


  • Bring a pot of
    water to a boil
  • Add beans and cook
    for 3-4 mins
  • Prepare a bowl of
    ice cold water
  • Drain beans and
    submerge in ice water for a few minutes
  • In a food processor
    (or you can do it all by hand) chop/mix garlic, basil, olive oil & Dijon mustard
    until smooth
  • Add salt &
    pepper and mix
  • Place beans and vinaigrette
    in bowl, mix & enjoy!

Nutrition Down-low

It is oh-so-important to pair you veggies with a healthy fat (olive oil, butter, lard, bacon fat, etc). Yes- lard and bacon fat- just make sure they are coming from pasture-raised animals.

Anyway, the reason for this is because veggies are full of fat-soluble vitamins (Vitamins A, D, E & K)- meaning, your body will not absorb these nutrients unless it is combined with a fat! So do it. And enjoy. And don’t worry, fat doesn’t make you fat.

See you in the kitchen (or perhaps garden?)



I promise, Kale is delicious

photo 2 (3)

If you’ve never bought a bunch of kale before, I encourage you to try this recipe as your “kale introduction”.

Although there are only 4 ingredients to this recipe, there might be a few things you don’t have in your cupboard- which I don’t generally like to do- but you gotta try this!

Specifically, Nutritional Yeast Flakes (powerhouse for B Vitamins & minerals- also delicious on organic homemade popcorn) is found at Health Food Stores.

Check out this post by my friend Wardee for more info on what exactly it is. These little flakes truly add a cheesy texture to any dish.

Kale Chips

Click Here for printer friendly version


  • 1 bunch kale
  • 3 tbsp of coconut oil (or butter/lard/tallow)
  • 1 tsp sea salt
  • 2 tbsp nutritional yeast flakes 

photo 1 (3)


  • Preheat oven to 350
  • Wash kale and remove leaves from stem and cut/rip into bite sized pieces. Discard Stems.
  • Spread kale over a cookie sheet (it is going to look like a lot of kale but TRUST ME it is going to decrease in size once the heat gets to it)
  • Place coconut randomly over kale
  • Sprinkle Salt over kale
  • Sprinkle Nutritional Yeast Flakes over kale
  • Place in oven- set timer for 2 minutes
  • After 2 minutes, take kale out and with a wooden spoon make sure the coconut oil has melted and is spread across all the kale by slightly mixing it
  • Place back in oven for ~10 mins (Oven times will vary, there is a fine line between perfect kale chips and burnt kale chips. It’s better to keep on checking so that you can take them out when they are in the state of neither being soggy or burnt).


See you in the Kitchen,


Easy Peasy Iced Tea

Warning: this recipe will not taste like the “Iced Tea” that you are used to (filled with crap your body isn’t designed to digest). This drink is an unsweetened, real food only, refreshing taste of summer!

And easy to make yourself. 

Only 2 ingredients (well 3 if you count water, but most of us are lucky enough to have that readily available at all times)!

Why should you make your own? 

Not to point fingers, but check out  the ingredients of a certain popular Iced Tea Brand that starts with a ‘B’ and ends with a ‘risk’: 

14 INGREDIENTS! Water, Sugar, Glucose Fructose (2 sugars right off the bat…), Citric Acid (preservative), Tea
Powder, Sodium Hexametaphosphate (thickener- also used in teeth whitening products), Flavour (shouldn’t flavour come from the actual food and not some chemical additive?), Phosphoric Acid (acidifies food- also used as rust remover), Sodium Benzoate (preservative- also used in fireworks to make that ‘whistle’ noise),
Potasium Sorbate (presevative- negatively effects immunity), Caramel Colour (seriously?), Calcium Disodium EDTA (binds to metals- so that your “food” doesn’t react to the can that it’s in), Dimethelpolysilicane (anti-caking agent- also used in caulking and tiles),
Potassium Benzoate (preservative- when mixed with Vit. C can produce benzene which is a known carcinogen), Colour (more fake colour?!).

Moral of the story: Make your own

Why fill your body with all these man-made chemicals? Not how you want to fuel yourself on these beautiful summer days…. 

Iced Tea

Click Here For Printer Friendly Version


  • 3 Bags of Tea of Choice (or 2 tbsp of loose-leaf
  • 1 lemon
  • Water


  • Boil ~1L of water
  • Pour over 3 teabags in a pot and allow to steep for ~15 minutes
  • Allow to cool (perhaps put it in the fridge)
  • Once cooled, place in a jug of some sort and fill the remaining space up
    with water
  • Cut lemon in half and squeeze into the cooled tea
  • Slice the other half of the lemon up and place in the jug to make it
    look pretty (and add more flavor of course!)
  • Add ice if desired
  • Sit back and enjoy!

See you in the Kitchen,