Vegetable Power Protein Soup

Who says vegetarian food has no flavour? My family enjoys vegetarian style meals several times a week and we love the rich healthy flavours. This soup features complementary legumes – the peas and lentils – and grains – the corn and rice. Together they form a complete vegetarian protein. You may use water but a quick vegetable stock will add much more flavour.

Serves: 4-6

Time: ~ 45 minutes


1 Organic Chicken or Vegetable Stock pack or bottle
A couple of diced carrots
A couple of diced celery stalks
A couple of diced onions
A splash of olive oil
1/2 cup or so of brown rice
1 can of green of lentils
A cupful of fresh or frozen peas
1 bunch of flat-leaf parsley
A sprinkle or two of Salt and Pepper

Chicken (optional)


Sauté the carrots, celery and onions with a bit of olive oil in a soup pot over medium-high heat. Cover until they soften, about 5 minutes. Add the broth, rice and lentils. Bring the works to a simmer and continue cooking until the rice and lentils are tender, about 30 minutes. Just before serving, sir in the corn, peas an parsley. Cook just long enough to heat them through; that way they’ll keep their bright colour and fresh flavours. Taste the soup and season as needed with a touch more salt and pepper.

Feel free to add leftover potatoes, vegetables etc to this soup – it just makes it better.

New Beginnings – Starting Fresh in 2014: Tips on Weight Loss

New Beginnings – Starting Fresh in 2014: Tips on Weight Loss

Happy 2014

With the start of the New Year often comes the motivation to make some positive changes. It is a time to break old habits and create lasting, healthy ones instead. For many (especially women), our goal is often weight loss – but to get this outcome, we must set small, short term goals, which are driven primarily by our day to day actions.

There are many reasons that some individuals have excess weight: lifestyle, genetics, stress, sleep patterns all play a role.  So begin first with these 3 simple lifestyle-related  tips to get you started on developing new  lasting  habits for this upcoming year.

1. Set yourself up for success – remove the “junk”  from your kitchen

  • Ditch these: chips, fruit juices, candy, pop
  • Stock up on these: veggies, fruits, lean meats (eggs, poultry), nuts and seeds (raw preferably)

2. Eat every 2 ½ to 3 hours to keep your metabolism going strong. To make this easy, plan healthy, low-calorie snacks ahead of time to consume between meals.

  • Examples: hummus + baby carrots, peanut butter + celery sticks, a handful of mixed nuts with dried fruits

3. Listen to your body – eat intuitively: stop eating before you feel full, sick, or even stuffed. Rule of thumb: wait 20 minutes before going back for seconds, this allows your body time to tell your brain you are full and helps prevent overeating.

These are just some starting points to help get you onto the right track for 2014. For more tips and for those of you looking for a more personalized approach, contact your Oakville Nutritionist. Lets make 2014 a successful year together!

Don’t forget about the ME +3 offer: Refer 3 friends and receive $50 cash as a thank you! (new clients only)