Stop Buying $7 Cauliflower if  your Budget can’t Afford It!

Stop Buying $7 Cauliflower if your Budget can’t Afford It!

Don’t buy $7 cauliflower and $5 organic cucumbers, especially in the winter when the price is inflated, if you can’t afford to. Just because bloggers and paleo followers have popularized cauliflower, doesn’t mean it’s any more a super-food than kale was last year. It’s’ great when a delicious, nutritious vegetable or fruit that people have overlooked finally gets some recognition but if it’s no longer affordable, don’t sweat it. We can get plenty of cauliflowers nutrients in more affordable veggies.

There are soooo many other vegetables we can buy in the winter, there is just no need to use your food dollars for the most popular produce. Go with the less popular and keep those funds for other things. For example: rutabaga, jiccima, kohlrabi, turnip, daikon, cabbage (purple or green), kale, beets, brussel sprouts, squash, carrots, and more! And don’t overlook frozen vegetables and fruits in the winter that are flash frozen and in many cases retain more nutrients than their fresh counterpart that is shipped for days to the great frozen north.

Last week I bought a frozen bag of brussel sprouts to roast (in a tiny bit of coconut oil, sprinkled with salt) that were just as delicious as fresh, at one third of the price. Check out this recipe!

Cucumbers, by the way, are mostly made up of water and make a fantastic veg for the hot summer months, but while tasty, completely unnecessary in the winter when the prices are sky high.


Looking for whole-food, delicious, gluten-free, allergy friendly or vegan ingredients?

Or, discover Victoria's Books, chalked full of delicious recipes and how-to's!

Minimizing Food Wastage to Maximize your Food Budget

Minimizing Food Wastage to Maximize your Food Budget

There is nothing my frugal mind reacts to more strongly than food being wasted. (I thank my parents for “there are kids starving so clean your plate before you leave this table” brainwashing.) And now that we’re (finally) having a national conversion about food wastage these tips may come in handy in your kitchen…


Be aware of edible produce you might be throwing away unknowingly. Sometimes the entire vegetable can be used but we only know how to use a part of it. I’ve watched people discard perfectly good parts of a vegetable because they didn’t know how nutritious and delicious it could be. For example:

– Don’t peel potatoes!! Just don’t! You’re throwing away most of the disease-fighting fiber and a good portion of the vitamin C and vitamin B6 when you peel your potatoes. Simply wash them under running water, rubbing away any dirt, and trimming away any “eyes” or scabs. Then roast, bake, or boil as normal. You won’t even notice the difference.

– Broccoli stems don’t have to be discarded. Simply cut it away from the “trees” and then peel or trim away the tough part, trim the end about 1/4” and then cut the stem into 1/4-1/2” discs or half discs. Steam or stirfry them with the trees, or eat them raw! They’re delicious and nutritious. Also, if you’re likely enough to get little broccoli leaves, wash and eat them while prepping …or at least throw them in your dish…but don’t throw them out. They are so nutritious!

– Scallions (green onions) have two parts, a thick whitish-greenish stem with a hairy end, and green hollow ends. I’ve watched some people cut apart and throw away the thick stem part and only use the dark green ends for their salad, and I’ve watched people cut off and throw away the green hollow part and only use the white-green stems. ALL of the parts of the scallion is nutritious and delicious, so use it all…you can even eat the hairy end. Or not. ;-D

What else might you be throwing away when you could be using it to extend your food dollars?

And, remember to plan a menu to reduce vegetables going soggy in the fridge!! Or, at the very least write out a list of your intentions for the veggies you bring home so they don’t get forgotten…especially if you purchase a weeks worth at a time. Or, if you live near a good grocer, you might want to just pick up your fresh produce every few days!

Looking for whole-food, delicious, gluten-free, allergy friendly or vegan ingredients?

Or, discover Victoria's Books, chalked full of delicious recipes and how-to's!

Top 3 Tips for Healthy Weight

Top 3 Tips for Healthy Weight

Have you ever struggled with your weight? Most of us have at one time or another. For me, it was after the birth of my last child. Weight challenges from excessive over indulgences don’t happen in isolation. There are always deeper reasons why we get into a habit of overeating. During the time I gained excess weight and recognized it had become a problem, I was also struggling with postpartum depression, allergies, inflammation, and fatigue. All of these conditions were symptoms of poor nutrition.

Somehow in our society weight gain is related to poor nutrition, yet depression, fatigue, gut and digestive problems, and other symptoms are isolated as “medical conditions” that we become resigned to as just part of life’s challenges…when in fact they are symptoms of nutrition imbalance that can often be resolved quickly and easily with food shifts, and the “side-effect” or outcome of resolving system imbalances is healthy weight.

Holistically minded nutritionists help identify nutrient deficiencies and excesses to aid efficient transition to vibrant living!

Here are 3 of the top strategies that are consistently listed by those who feel a strong sense of healthy weight control.

Tip #1 – Menu Plan:

Without exception this is the empowerment that can change your life. How do you know if the effort of planning is worth the time and effort? You won’t know until you experience it. Try to commit to 4 weeks of menu planning to give it a fair chance. You’re likely to start seeing the benefits within the first few weeks.

Tip #2 – Food Tracking:

If you just can’t bring yourself to menu plan, then write down what you’re eating. Several things happen when you do this. First, you become accountable to yourself. You see where you might be missing some essential foods and nutrients (or you can hire a nutritionist to help you identify them.) Secondly, there is extra thought put into eating something we know we’re going to have to put in writing. Thirdly, we start to see patterns of behavior, for example: when we are shorted on sleep, we might recognize that we consume more sugar the following days.

Tip #3 – Make it Plant Powered:

A plant-powered or completely vegan diet isn’t a guarantee for weight loss because there can still be macro-nutrient imbalances, however plant-powered intakes, when whole-food focused are rich in dietary fiber, anti-oxidants, and energy building nutrients, so are known for building a foundation for healthy weight.

Looking for whole-food, delicious, gluten-free, allergy friendly or vegan ingredients?

Or, discover Victoria's Books, chalked full of delicious recipes and how-to's!

Overcoming Inflammation – Victoria’s Story

Overcoming Inflammation – Victoria’s Story

When I was 22 years old, I blew out my left knee. Over the next few years, the baseball injury led to two surgeries to replace the main ligament and repair torn cartilage, leaving me with a visible limp. I endured a lot of discomfort and pain.

During the treatment of another injury when I was 34, x-rays revealed I had severe arthritis throughout my body, in my hips, knees, spine, neck, elbows and wrists. “Your body is riddled with arthritis, the doctor reported, you’ll need pain medication prescriptions.”


A lifetime of medication with all the side affects they produce? There had to be another answer! It wasn’t the first time I’d declined pharmaceuticals in a quest for another solution.

By then I’d already implemented a weekly yoga class into my life and felt relief for at least a several hours after. Regular movement, I’ve learned, is a critical part of staying limber and reducing stiffness that can lead to imbalance and pain. Eventually I had the opportunity to take yoga teacher training which had the benefit of a regular practice which helped a lot, however I still experienced pain and found myself relying on ibuprofen more often that I was comfortable.

Due to digestive health challenges, I was spending a lot of time reading and learning about nutrition and herbs, which eventually led me to taking the diploma program to become a Holistic Nutritionist as well as several courses in herbal medicine.

Coming from a family of genetic odds toward arthritis and having been offered anti-inflammatory prescriptions in my mid-30’s, I was determined to keep moving toward the lifestyle that could keep my pain at bay.

Applying what I learned about foods, spices, and herbs into my daily meals, I experienced significant improvement in the stiffness, swelling, and pain. I knew it was making a difference! I was sold!!

For more than two decades, I’ve not only been able to keep myself free of pain from inflammation with food, I’ve also worked with clients and students who’ve been able to eliminate or significantly reduce their pain and suffering with the power of food!

That’s why I’ve developed the Plant Powered Anti-Inflammatory eProgram, which is all about learning to implement the most effective food and life-style choices, to reduce or eliminate pain and dis-ease caused by inflammation!

Find out more about the Plant Powered Anti-Inflammatory eProgram here!

Plant Powered Anti-Inflammatory eProgram

Plant Powered Anti-Inflammatory eProgram

Looking for whole-food, delicious, gluten-free, allergy friendly or vegan ingredients?

Or, discover Victoria's Books, chalked full of delicious recipes and how-to's!

Health Bite: Ginger

Health Bite: Ginger


Ginger has been a popular home remedy and traditional medicinal for centuries.

Research has shown it to be an effective anti-nausea remedy for morning and motion sickness, and for patients taking chemotherapy.

Ginger root is an effective anti-inflammatory, arthritis aid, and has cancer prevention, and hormonal balancing benefits. 


Ginger can be used fresh as the root, or dried and powdered. It can be simmered into a tea, sweetened lightly with a liquid sweetener of choice. It is warming to the body, and a great remedy for cold/flu season. It is used in numerous recipes on this blog, including…

– West African Sweet Potato Soup
– Fresh Coconut Ginger Chutney
– Spicy Asian Noodle Crunch Bowl
– Gingerbread Cut-out Cookies {gluten-free + vegan}

Health Bite: Brussel Sprouts

Health Bite: Brussel Sprouts


Brussel sprouts are one of the cruciferous vegetables, which are known to have anti-cancer properties.

They are rich in both vitamin K, and vitamin C.


Brussel Sprouts have a strong flavor and a hearty crunch when raw. They can be grated into veggie slaw, fermented, steamed or roasted.


– Maple Glazed Brussel Sprouts