Back to School Recipes

Back to School Recipes

By Dr. Michelle Mountenay, ND

I’ve never been so excited to hear kids are going back to school than this year. I wish everyone a fun and healthy school year. A couple of my favourite recipes that are quick, easy, and healthy! These can be packed for lunches or prepared after school. The creamy peanut butter is almost a guaranteed favourite. Hope everyone enjoys! 


Sweet potato Quesadilla 

1/4 cup Water (divided)

1 Sweet Potato (shredded) – can use shredded chicken instead of course or ½ and ½ 

1 1/2 tsp Taco Seasoning

1 1/2 cups Baby Spinach 

1 1/2 cups Black Beans (cooked, rinsed)

1 cup Salsa

3 Brown Rice Tortilla


Heat a large non-stick skillet over medium heat. Add half the water and then the sweet potato and sauté for one minute. Then add the taco seasoning. Sauté over medium-low heat until cooked through, about six to eight minutes. Add more water if needed to prevent any sticking.

Once the sweet potato is cooked through, add the spinach, black beans, and salsa. Stir to combine and cook until the spinach is wilted and the beans are warmed through. Remove from the heat and set aside in a large bowl. Wipe out the skillet.

Place the tortilla on the skillet over medium-low heat and spread the sweet potato filling over half the tortilla, leaving a slight border around the edges. Fold the tortilla in half and gently press down. Cook for two to three minutes per side or until browned and crispy. Let the quesadilla cool slightly and then cut into wedges. 


Creamy Peanut Butter and Banana 

3 tbsp Unsweetened Coconut Yogurt

1 tbsp All Natural Peanut Butter

1 Banana (ripe, cut into thick slices

In a small bowl mix the yogurt and peanut butter together. Serve with the banana slices for dipping.

Balsamic Tomato and Basil Egg cups

Balsamic Tomato and Basil Egg cups

By Dr. Michelle Hagel, ND

This is one of my favorite summer breakfast recipes, I make a batch and we eat them for a few days. I have a garden at home and use fresh basil and tomatoes from my garden and the flavor is amazing. They are so easy and so good I hope you enjoy them!

Balsamic Tomato and Basil Egg Cups

8 Eggs

1 Tomato (medium, diced, juices drained)

1/2 cup Basil Leaves (chopped)

1 1/2 tsp Balsamic Vinegar

1/8 tsp Sea Salt

Preheat the oven to 350ºF (175ºC).

In a bowl, combine the eggs, tomato, basil, balsamic vinegar, and salt.

Scoop the mixture into lined (or greased) mini muffin cups. Bake for 20 minutes or until cooked through.

Low-Calorie Cobb Salad

Low-Calorie Cobb Salad

By Laura Corcoran; RMT

This low-calorie cobb salad is nutritious and delicious on a hot summer day! This recipe makes four main-dish salads.


8 cups torn Romaine lettuce
1 small bunch chicory (curly endive), finely chopped
12 ounces cooked turkey breast, cut into bite-sized pieces
1⁄2 cup crumbled blue cheese (optional)
1⁄4 cup fat-free cottage cheese
1 large tomato, chopped
1⁄2 green or sweet red pepper, chopped
1⁄2 yellow pepper, chopped
1 small red onion, chopped
4 hard-cooked egg whites, coarsely chopped
4 slices turkey bacon, cooked, drained, and crumbled
1 cup fat-free or reduced-fat salad dressing (try the Dijon and Tarragon dressing, included with this recipe!)

In a large bowl, combine Romaine and chicory.
Divide the mixture among four salad plates.
Top each with turkey, mounding it in the center of the Romain mixture.

In a small bowl, use a fork to stir together the blue cheese (if desired) and cottage cheese. Mound the cheese mixture on top of the Roman near the turkey.
Then attractively arrange small mounds of the tomatoes, peppers, onions, and egg whites on top of the Romain. Sprinkle with turkey bacon.

Serve with desired dressing or Dijon and Tarragon dressing.


Dijon and Tarragon Dressing


2⁄3 cup fat-free plain yogurt 1⁄2 cup chicken broth, defatted 2 Tbsp Dijon mustard
2 Tbsp honey
2 tsp dried tarragon
2 cloves garlic, minced
1⁄2 tsp salt

In a medium bowl, use a wire whisk to stir together the yogurt, broth, mustard, honey, tarragon, garlic, and salt. Refrigerate to store. Stir before serving.

Yield: 11⁄2 cups; 12 servings Laura Corcoran; RMT

Reference: Healthy Homestyle Cooking (1994) By Evelyn Tribole, M.S., R.D.

Healthy Recipes for Men

Healthy Recipes for Men

By Dr. Michelle Hagel, ND

In honour of Father’s Day, I thought I would share my father’s favourite treat (with a healthy spin of course). This month we want to celebrate all the wonderful men in our lives and promote men’s health. One of my favourite supports for men’s health is an injection supporting mood, energy and overall health. I love it because it is quick, easy and incredibly effective. For further information please contact the clinic.

1 cup Pitted Dates (soaked for 10 minutes then drained)
1/4 cup Pecans (whole or halves)
3 1/2 oz Dark Chocolate

  • Finely chop the dates or blend in a food processor until sticky.
  • With damp hands, roll the dates into small even balls. Press the balls onto a pan lined with parchment paper, and top with pecans, pressing down slightly so that they stick. Freeze for 10 minutes.
  • Meanwhile, microwave the chocolate at 50% power for 30 seconds at a time until melted.
  • Using a fork, suspend the frozen dates into the chocolate until fully covered. Remove and let the excess chocolate drip off. Return to the parchment-lined pan and repeat until each date ball is coated with the chocolate.
  • Return to freezer for 10 more minutes to set. Transfer to the fridge until ready to enjoy.

Beets, Avocado, and pomegranate seeds are incredible for Men’s health they provide antioxidants, magnesium, and key nutrients to keep the prostate and hormones in check.

Beet, pomegranate, and avocado salad:
2 Beet (cooked, peeled, chopped)
2 tbsps Avocado Oil
2 tbsps Apple Cider Vinegar
3 cups Mixed Greens
2 Clementines (peeled, sectioned)
1/4 cup Pomegranate Seeds
1/4 cup Feta Cheese

Combine the oil and apple cider vinegar in a jar and shake vigorously until combined.
Divide the mixed greens evenly between plates. Top with the cooled beets, clementines, pomegranate seeds, and cheese. Add the dressing and enjoy!

Relaxation and Massage

Relaxation and Massage

By Laura Corcoran; RMT

Massage Therapy is well known the world over, for promoting relaxation and helping combat depression, stress, and anxiety. Along with therapeutic methods, relaxation massage can be most beneficial.

Swedish techniques are more rhythmic; therefore, the circulatory, nervous and lymphatic systems can work more optimally. Effleurage helps rid the muscles and fascia of metabolic wastes. Lactic acid builds up with under or overuse within the muscles. This massage technique allows the muscles to perform better with less tension and hypertonicity. A build-up of lactic acid and metabolic wastes can increase fibrosis (scar tissue) leading to a decrease in movement and performance.

Deep tissue massage is helpful along with Trigger Point Therapy for fibrosis or hypertonic muscles. However, a Swedish Relaxation Massage is most beneficial for ultimate relaxation and stress relief.

Adding all or any of the following will help give the body even more relaxation and calmness to a stressed body/mind:

a. RelaxingEssentialOils
b. LymphDrainageTherapy
c. Reiki Energy work
d. Soothing music/atmosphere


Laura is highly trained and experienced in both Massage Therapy and Lymph Drainage Therapy. She has been an RMT (Registered Massage Therapist) for over 25 years. Don’t miss your opportunity to receive a specialized, relaxing, and detoxing massage! Book a Massage with Laura TODAY!