Lime and Avocado Hummus

Lime and Avocado Hummus


Here’s a simple nutritious recipe for the perfect hummus (combining lime zest, sea salt and the creaminess of the avocado pureed with chickpeas) recommended by my friend, Kathy Smart. More information on the recipe and image source can be found here.


Lime and Sea Salt Avocado Hummus

  • 1 (15 oz.) can chick peas, well drained
  • 2 medium ripe avocados, cored and peeled
  • 3 Tbsp. each of olive oil, fresh lime juice and tahini
  • ½ teaspoon of lime zest (use a cheese grater to grate the peel of a lime)
  • 2 cloves garlic, peeled and crushed
  • ½ teaspoon each of sea salt, cumin, cayenne pepper and freshly ground black pepper


  • Pulse chickpeas, avocados, olive oil, tahini, limejuice, lime zest, garlic and all spices in a food processor until smooth.
  • Serve with fresh veggies

Fresh Pea and Mint Soup


fresh pea and mint soup may

Recipe and Picture are from Epicurious

Makes 10 servings


  • 2 tablespoons olive oil
  • 1 2/3 cups chopped shallots (about 6 very large)
  • 2 garlic cloves, minced
  • 8 cups shelled fresh peas (from about 5 pounds peas in pods) or two 16-ounce bags frozen petite peas, unthawed
  • 5 1/2 cups (or more) low-salt chicken broth (preferably organic)
  • 1/4 cup chopped fresh mint plus additional for garnish


Heat oil in heavy large pot over medium heat. Add shallots and garlic. Sauté until tender, about 7 minutes. Add peas and stir 1 minute. Add 5 1/2 cups broth and bring to simmer. Cook until peas are very tender, about 8 minutes. Cool 15 minutes. Puree soup and 1/4 cup chopped mint in batches in blender until smooth. Return to same pot; thin with more broth by 1/4 cupfuls, if desired. DO AHEAD: Can be made 1 day ahead. Cool, cover, and chill.

Rewarm soup over medium-low heat. Season to taste with salt and pepper. Ladle into bowls; garnish with additional mint.

Sugar Bundling: Kicking the Sugar Habit for Good!

Sitting here on a chilly Saturday morning at the cottage; the snow is softly falling as I look across the frozen lake imaging a July afternoon on the water, hoping warmth isn’t far off. I’m relaxing on a quintessential plaid cottage couch and listening to a podcast on behavioral economics. Not a relaxing topic you might think, but for me, anything to help me get inside the heads of my clients, anything to help me, help them achieve their health goals. The topic is “Temptation Bundling” and with bikini season looming, I know weight loss and getting beach body ready is at the top of many of my current and future clients’ minds.How-to-Handle-Your-Food-Cravings

According to this particular podcast, Temptation Bundling is combining something you know you should be doing, like going to the gym, with something that you really enjoy, like watching your favourite TV show. The theory behind this is if you allow yourself to only watch the TV show when you are working out, that working out will seem less of a chore and you might even look forward to going. Now, I have been using a version of this theory with my clients for years, but it got me thinking, how can I combine the ever problematic issue of sugar cravings with this theory?

I started with myself. I’m not beyond liking a little sugar here and there. As a nutritionist, people often think I don’t ever indulge, but they are wrong, and when I do, I’m like everyone else, I want more. Sugar has an insanely addictive effect on the body. It triggers a certain chemical reaction that almost creates a euphoric sensation; thus making the consumer want more and more…I digress. So anyways, I’m sitting here thinking how I could curb my love of sugar using this theory and how I can apply this to helping clients limit or create healthy boundaries around sugar- a major bone of contention when it comes to losing that unwanted body fat.
I could limit my sugar intake to only when working out- but what happens when I’m at a party and want to indulge in a sweet? Do I whip out my sweats and jog on the spot while trying to maintain a conversation?

Location could play a role in this strategy as well. What if you decided that you would only consume something sweet when seated at the kitchen table, away from television or those you love (who might temp you even more) etc? This might seem a little bizarre to you, but think about it: this removes the issue that many people get caught up – distraction. If you are watching TV, it’s easy to over consume whatever it is that you are eating because you are distracted by what you are watching. It’s also easy to get carried away when others around you are also indulging. So, by removing yourself from these distractions, you are more conscious of your choices. Chances are you won’t want to sit alone and indulge and therefore will chose not to.

What about a commitment to eating your LEAST favourite food while consuming a sweet? Pairing your treat of choice with your most detested food (anchovies?) might detour your decision. This, in essence, is creating a negative association with your craving and therefore hopefully will lead to a different outcome in your decision of whether to eat the sweet or not.

So, what are your ideas for sugar bundling? I want to hear from you. If you were to commit to sugar bundling, what would your strategy be? Email your ideas to or post in the comment section below.

Yours in health,

Colourful Salad

Colourful Salad


colourful salad


Picture source


Spinach or Spring Mix

Cabbage – chopped

Carrots – shredded like cheese

Yellow Peppers – thinly sliced

Goat Cheese – crumbled

*for these ingredients please feel free to use as much as you would like



Red Onion – chopped

Apples – sliced

Cucumber – halves or quarters

2 cans bean medley

Walnuts or Pecans – chopped & glazed

  • In a frying pan (on low-medium heat) pour 1 tbsp agave or raw honey
  • Once warmed, add chopped nuts and mix around to coat
  •  Mix thoroughly for 3-5 minutes (don’t let stand for too long or they might burn)
  • Pour nuts onto plate and immediately put in refrigerator to cool


Dressing (double the recipe if needed)

  • Equal parts olive oil and balsamic vinegar (1 cup of each)
  • 1 clove of garlic – finely chopped
  • Dash of salt and pepper to taste
  • Make sure you shake it up before using… it separates


*organic ingredients are always preferred