Happy New Year! I hope your 2026 has got off to a flying start. The promise of a new year prompts us to reflect on and reassess our dreams, objectives and priorities, doesn’t it? I’ve done just that and concluded that The Nutritional Reset requires its own reset. But as I have other priorities at the moment, I’ve decided to step away. So after nearly a decade of posts, this one brings this chapter to a close and is my fond farewell.

It has been a privilege sharing my recipes and tips on improving nutrition and health with you. And I offer special thanks to those of you who invited me into your lives to accomplish these goals together. I also want to thank readers who reached out to me to share their own stories and tips. I enjoyed hearing from each and every one of you! You’ll be the first to know should I resume sharing bits & bites on my blog.

In the meantime, I leave you with this menu. It is the answer to the question I get asked most often…“What do you typically eat in a day?”  So here it is: My Perfect Day.

Download the recipes from My Perfect Day here. And read on to find out why its perfect for me and why making protein a priority at breakfast is a healthy choice.

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When I wrote last month’s post there was a chill in the air. So I wrote Chili for when it’s Chilly. When I sat down to write this post, the temperature had plunged several degrees below freezing and we’d just had our first snowfall of the season. It’s the kind of weather that cries out for comfort food. And what’s more comforting than toasted bread and cheese in a hearty broth that burns your mouth if you aren’t careful? Et voilà, this Slow Cooker French Onion Soup sprang to mind.

Beyond the snowy, windy weather, my recipe choice this month was influenced also by a friend’s imminent trip to Paris (Bon voyage, mon amie!) and by another friend having shared his newly created website for his business, Gouda French Tutoring. So merci to them both for inspiring me to share this Soupe à l’Oignon Gratinée. And do visit his site if you, too, are travelling to Paris and wish to parlez comme les Parisiens.

The fiddliest step when making French Onion Soup is caramelizing the onions. Cooking low and slow is imperative so they don’t burn. And the onions need time to develop the depth of flavour and rich colour that characterizes this classic. This is where using the slow cooker is brilliant. You just add the butter, olive oil, onions, thyme, bay leaves and sugar to the slow cooker, cover and cook overnight over low heat for ten hours. The next day add the beef broth and the wine and cook a further six hours. Of course don’t forget the pièce de résistance, topping the soup with sourdough bread and Gruyère and broiling it to brown and bubbling perfection.

Click here for the recipe and then read on for some preparation tips and a little about why the humble onion might just be your best friend during cold and flu season. And I hope you’ll sign up to my newsletter here to receive each month’s recipe straight to your inbox!

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When the weather gets chilly, windy and wet, nothing beats a steaming bowl of chili! I enjoy a good soup as well, but chili reigns supreme as it’s more of a stick-to-my-ribs type of meal and it lends itself well to extra spice. And I like a little heat. Just a few days ago, I made the Beef & Chickpea Chili recipe I’m sharing here, adding extra hot sauce, and it did wonders for my cold-virus-stuffed sinuses. I also love chili because…

• you can make a big pot of it pretty quickly (especially if you use some of the shortcuts I mention below),
• you can prepare it ahead of time,
• the recipes are super-flexible, and
• you can freeze the leftovers for later – cook once but eat twice (or more)!

This month I’ve included two chili recipes, a Beef & Chickpea Chili for omnivores and a Butternut Squash Chili which is vegetarian/vegan. Of course vegetarians and vegans can adapt the omnivore recipe by replacing the meat with crumbled tempeh. A cauldron of one, or both, of these might be just the ticket to have bubbling away on your stove this Hallowe’en. No toil or trouble required and easy to nosh away on betwixt answering the door for trick-or-treaters. And while chili may be a Superbowl mainstay, it’s also great for a World Series watch party!

Click here for the recipes and then read on for those shortcuts I mentioned as well as ideas for substitutions and additions. I also touch on the immune-supportive benefits of chili so you can feel virtuous while enjoying it. And I hope you’ll sign up to my newsletter here to receive each month’s recipe straight to your inbox!

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I will spare you the specifics but let’s just say that my September has been stressful with a capital S. And after just seven days of subsequent sleep deprivation, it sunk in how salient sleep is to recovery. In just one week of sub-par sleep, I injured myself doing the same run I’d done without incident only 7 days prior.

So the capital S in September stands not only for Stress and Sub-par Sleep, but also for Seriously piSSed off and Square one. As in, I’m back at square one rehabbing the same hamstring tendon injury I had at the same time last year, which took nearly Six months of Strenuous Strength Sessions (yes, all with a capital S) to set right.

But I’ll stop venting now and segue to the meat of this month’s post. Namely that S also stands for Salisbury Steak, specifically this Venison Salisbury Steak. Because nutrition, particularly sufficient protein, is as important to recovery as sleep. Click here for the recipe and then read on for more about how venison offers some superior nutritional benefits when you are hamstrung by stress (either literally or figuratively or, as in my case, both). And it’s pretty stress-free to sign up to my newsletter here so you’ll receive each month’s recipe straight to your inbox!

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It’s been so hot this summer that when friends ask how I am, I’m tempted to reply “medium-well” (done). 😉 In the midst of a heatwave, does merely the thought of cooking make you wilt? Then try these Grilled Sweet & Smoky Shrimp Tacos! The recipe makes great use of store-bought ingredients like guacamole, coleslaw mix and corn tortillas. So they are super quick to prepare, as well as light and refreshing — ideal for when it’s too hot to linger in the kitchen.

The shrimp cook in mere minutes on the grill (or stovetop), giving you a protein-packed base without overheating your home. A packaged coleslaw mix saves time and adds cool, crunchy texture that contrasts beautifully with the warm, smoky shrimp. Guacamole provides richness without being heavy, plus it’s loaded with healthy fats and electrolytes from avocado.

Served on soft corn tortillas with a squeeze of lime, they’re a perfect balance of savory, sweet, zesty and fresh. I’m a chile-head so garnish mine with sliced jalapeno peppers for extra zip. Be sure to check the recipe notes for other suggested toppers. In under 20 minutes, you’ll be enjoying a delicious, nutritious meal without breaking a sweat or turning on the oven.

Click here for the recipe and then read on for:

• tips on my favourite prepared Mexican foods and
• some bonus recipes for aguas frescas that would be perfect with this meal!

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I realize I may be wading into uncharted waters this month by sharing a recipe for Mackerel & Baby Spinach Balsamic Salad, which features canned mackerel. But I hope this post encourages those of you who haven’t yet tried it to do so. And that you’ll be hooked thereafter, like I am.

This salad is a staple in my lunch rotation because it’s fast and easy to make and yet has a solid thirty-one grams of protein as well as anti-inflammatory omega-3 fatty acids and a significant amount of vitamin B12. It’s also incredibly tasty!

What makes it so fast and easy is that I buy Gold Seal Wild Mackerel, which is boneless and skinless and comes packed in olive oil. So, unlike canned salmon or sardines, I don’t have to spend time fiddling about to remove skin or bones. I just tip in the entire contents of the tin in and flake it up a bit.  A drizzle of balsamic vinegar completes the dressing since the olive oil is, literally, in the can. Using pre-washed baby spinach (or arugula or kale etc.) really makes it a snap to prepare. The recipe calls for three cups spinach but feel free to use more. Dark leafy greens are super healthy and the fat in the canned mackerel will help your body absorb their vitamin K.

If you want to amp up the carbs and fibre, feel free to add boiled potatoes, pasta or grains (I give suggestions in the recipe notes). I also enjoy this salad with rye crisps on the side. Thinly sliced raw beets are a delicious addition too. Their earthiness works well with the oily fish and goat cheese in the salad and they add beautiful colour and crunch.

Click here for the recipe and then read on for more about why a tin of mackerel is so fin-tastic for your health. I’ve also included a bonus recipe: a seasonal yet simple dessert. But here’s the deal…you can have dessert only if you eat all your mackerel! 😉

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The solstice on June 20th may mark the official start to summer. But here in Canada, this Victoria Day May long weekend is the unofficial start. Which means it’s time to fire up the barbecue! So today I’m sharing a recipe for Grilled Chicken with Sundried Tomato Bruschetta. It calls for both sundried and cherry tomatoes as well as basil and fresh mozzarella. And it couldn’t be simpler to make. Just toss the tomatoes and mozzarella with olive oil, balsamic vinegar, capers and shallots and spoon it over grilled chicken breasts. It’s equally tasty whether the chicken is served hot off the grill or at room temperature. Just be sure to use an excellent quality olive oil as it can make all the difference.

Ages ago I “adopted” an olive tree in the Marche region of Italy. I receive oil from it (and other regions of Italy) four times a year via a company called Nudo Adopt. It is so delicious, I use it daily – invariably over vegetables. And tomatoes with olive oil is a match made in Mediterranean heaven!

Click here for the recipe and then read on for more on how a drizzle a day of olive oil will boost both your taste buds and your health.

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At last! Spring seems finally to have sprung where I live in Ontario. And I’m more than excited about the warm weather to come. So tonight I’m celebrating and serving up this scrumptious Salmon with Pea Pesto & Spring Veggies.

This dish calls for store-bought basil pesto, which is one of my “secret-weapon” shortcuts to make a dish taste fabulous with little effort. You blend sweet green peas with the basil pesto until smooth to make a verdant, spring-fresh purée to top the salmon. Until local green peas arrive here in late May/early June, I simply use frozen.

This photo focuses on the pesto, so be sure to check out the recipe to see the full presentation. Serving the salmon on a platter adorned with a vibrant tangle of carrot ribbons, red radishes, chives and mint makes an impressive dish. Although you could absolutely serve the veggies on the side if you prefer.

Sign up to my newsletter today to receive the recipe and read on for some bonus recipes and why I’m so sweet on sweet green peas!

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When it comes to nutrition, people often focus on what they should have less of. Less alcohol, less saturated fat, less starchy carbs, less sugar, and so on. But what if I told you that one of the simplest ways to improve your nutrition (and health) is to eat more of something? Namely more vegetables and fruits (particularly vegetables). A good rule-of-thumb is to devote half of the real estate on your plate to them. While a variety is best, it’s good practice to include some dark green vegetables in the mix every day. Personally, I’m more apt to eat a lot of vegetables when I make them the star of my plate. And this Roasted Cauliflower & Lentil Salad with Orange Tahini Dressing is a delicious example.

Whenever I just steam up some veggies and toss them, unadorned, on the side, I’m pretty much guaranteed to eat less of them because they are the least interesting thing on my plate. But if I put some thought and effort into making them super tasty, I’ll be back for seconds. And when it comes to non-starchy vegetables, like the cauliflower and arugula in this salad, feel free to have seconds!

So as the season transitions from winter to spring, I encourage you to give vegetables a starring role in your meals. I hope this Roasted Cauliflower & Lentil Salad with Orange Tahini Dressing will inspire you. And feel free to serve some roasted chicken or fish on the side if you wish.

Sign up to my newsletter today to receive the recipe and read on for more about why this salad is superlative for spring.

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