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    Curry Salmon Patties

    By Matthew Kadey, MSc, RD.

    This recipe is from my favourite Alive magazine; I have made these patties so many times. It is fast, easy and delicious!

    You can make it with salmon or tuna, same great results.IMG_0605 (1)


    2 – 5.6 oz (160 g) cans sockeye salmon
    1/2 cup (125 mL) rolled oats
    1 large egg
    1/2 red bell pepper, finely diced
    1 shallot, finely diced
    2 tsp (10 mL) curry powder
    Juice of 1/2 lemon
    Ground black pepper, to taste
    1 Tbsp (15 mL) extra-virgin olive oil

    In large bowl, flake canned salmon with a fork. Mix in oats, egg, red pepper, shallot, curry powder, lemon juice, and black pepper. Form into 4 equal-sized patties.

    Heat olive oil over medium heat in skillet and cook salmon patties for 3 minutes or until lightly browned. Flip carefully to avoid breaking patties apart, and cook for an additional 3 minutes.


    Frozen Banana Ice Cream Truffles

    This recipe is from Alive magazine the the author is  Jennifer Danter.

    Bananas are naturally sweet and creamy, which makes them ideal for a sugar-free, no-cook ice cream base. For best results, keep the banana ice cream cold before coating with chocolate.

    2 ripe bananas, sliced

    2 tsp (10 mL) raw honey or maple syrup

    3.5 oz (100 g) 70% dark chocolate, chopped

    2 tsp (10 mL) coconut oil

    1/2 tsp (2 mL) vanilla extract

    1/3 cup (80 mL) shredded coconut

    Freeze sliced bananas until firm, at least 4 hours and preferably overnight. Place in food processor and add honey. Whirl, occasionally scraping down sides, until puréed and creamy. Using small ice cream scoop, scoop into small balls and place on baking sheet. Freeze until firm, about 1 hour.

    Meanwhile, melt chocolate over double boiler. Remove from heat and stir in coconut oil and vanilla until evenly mixed.

    Working with one banana ball at a time (keep remainder in the freezer), dip into melted chocolate. Place on new baking sheet and sprinkle with coconut. Place tray in freezer. Continue coating remaining banana balls. Truffles will keep well, frozen, for up to 3 days.

    Makes 18 to 20 balls.

    Each ball contains: 54 calories; 1 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 6 g total carbohydrates (4 g sugars, 1 g fibre); 5 mg sodium

    Link to the recipe in Alive magazine

    How To Make Your Own Almond Milk

    Once I have found out that my favorite plain unsweetened organic almond milk has carrageenan in it – not that I have really panicked… but I just like this almond milk less.

    It is still controversial if carrageenan is good or bad for our health. I found articles stating it is an evil and I found articles analyzing different types of carrageenan and stating it is not bad at all.

    So I have decided to buy less almond milk and just wait until more researches are conducted and more results are available.

    Meanwhile I found Mia Russo Stern video and was surprised how easy it is to make almond milk at home.

    Here is the video:

    How To Make Homemade Almond Milk


    It is really easy to make and it tastes so much better than the one from the store!

    milk-518067_1280 (1)



    GreenBuck Smoothie

    GreenBuck Smoothie (by Goldy Sheinin, RHN)

    Ideal for breakfast, 30 mins after workout protein-rich and nutrient-dense smoothie.

    This smoothie based on buckwheat milk that is high in manganese, magnesium, copper, and zinc, which are great for the immune system. It also contains all eight essential amino acids, including lysine, which plays a key role in collagen production and is not produced by the human body.


    2 cups of buckwheat milk

    1 scoop of protein powder

    1 cup of spinach or kale

    1/2 cup of plain Greek yogurt

    1 banana

    1/2 cup frozen black currants

    1 tbsp  hemp seeds

    1 tbsp pomegranate powder

    Serves – 2 large (300 ml)

    Chocolate Mango Delight Smoothie

    Chocolate Mango Delight Smoothie (by Goldy Sheinin, RHN)

    Ideal for breakfast, 30 mins after workout this protein-rich and nutrient-dense smoothie is a great way to ensure your daily dose of flaxseed, hempseed and  potassium



    2 cups of unsweetened plain almond milk

    1 scoop of protein powder

    1-2 tbsp of unsweetened chocolate powder

    1 mango peeled and cut

    1 banana

    1/2 avocado

    1 tbsp of flaxseeds

    1 tbsp of hemp seeds


    Serves – 2 large (300 ml)