Naturopathic Notes

Evidence-informed insights on digestion, hormones, fertility, nervous system health, family wellness, and nourishing recipes.

Brilliant Dairy-Free Pesto

To me pesto tastes like summer. Fresh basil right from the garden.....YUM! I have loved pesto since the first time my Aunt and Uncle introduced it to me and my sister while we visited them in Ottawa one summer. Since then my diet has changed and I have realized I'm...

Gluten-Free Vegan Pancake/Waffle Mix

Breakfasts

This is my tried and true pancake/waffle recipe. I use this recipe often, as my children love making pancakes with me. I developed this recipe when I was pregnant and craving homemade waffles. At the time I specifically wanted the waffles my mother use to make when I...

Holiday Baking for Food Sensitivities

Desserts

Having food sensitivities does NOT mean no more holiday baking. When I first realized I couldn't eat gluten and dairy I thought I could tolerate some during the holiday season. Eventually, after feeling unwell and anxious during and after the holidays each year, I...

4 Ways Acupuncture Can Help You Manage Your Stress

Stress/Mind

With the holiday season fast approaching stress levels can run high. Who am I kidding? Stress levels for most of us run high all year round. There are many common ways to help combat stress, such as deep breathing, meditation and exercise. Yet, many people find it...

Vegan Nacho Cashew Cheese

Dips/Appetizers

When I first gave up dairy, cheese was the hardest food to stop eating. I mean it's CHEESE! There are awesome vegan ice creams, milks, butters and even yogurts, but cheese is hard to recreate. This vegan nacho cashew cheese is delicious, and barely lasts the night at...

Double Chocolate Chip Gluten-Free Cookies (Gluten, Dairy, Egg and Refined-Sugar Free)

Desserts

Chocolate chip cookies are MY FAVOURITE cookie, maybe even my favourite dessert. When I originally went gluten-free and dairy-free I was totally bummed. The cookies are hard and tasteless and the chocolate was replaced with carob (which is fine, but let's get serious...

Salad with Maple Pecan Vinaigrette and Candies Pecans

Salads

IngredientsRoasted Pecans: 1 cup lightly chopped pecans 1 Tbsp. avocado/coconut oil 1 Tbsp. maple syrup Salad: 1 Head Romaine Lettuce chopped 3 Finely sliced radishes ½ cup Sliced Cucumber 1 cup Finely chopped Red/Purple Cabbage 1 cup Finely sliced raw Brussels...

Pistachio Berry Smoothie

Beverages

I use to think I would never feel satisfied with a smoothie for breakfast. I thought I needed to chew something in order to feel full. Over the years I have tried different out many different trends, but I now truly love a good smoothie (or even a not great tasting...

Hot Cacao

Beverages

My family says I have an obsession with "hot beverages", to the point that they tease when I go into the kitchen and grab a pot and a mug from the cupboards. When I first went away to school in Toronto to be become a Naturopathic Doctor, it was the first time I was...