Delia Mota, Registered Holistic Nutritionist

Delia Mota, Registered Holistic Nutritionist Delia is a Registered Holistic Nutritionist™ who inspires families to live a healthy lifestyle. She helps educate children and adults on their relationship between food and their mood, emotions, behaviour and development.

Delia helps you along your wellness journey through individual consultations where she creates tailored nutrition and lifestyle plans to help your body and brain thrive. This page is here to inspire you to eat good so you feel good! You will also find lots of family-friendly recipes, inspiration, and lifestyle tips to help you live a vibrant life.

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Delish Cuban Mojo Chicken Bowls with Plantains! Amazing marinade using orange juice, lime juice, herbs, cumin, chili and...
06/01/2021

Delish Cuban Mojo Chicken Bowls with Plantains! Amazing marinade using orange juice, lime juice, herbs, cumin, chili and garlic. Another build-a-bowl type meal with lots of variations. My clients love these types of meals which inspired me to create a couple of new recipes for the blog.⁠

The plantains are a must and so good. If you haven't made plantains before you should try it. Make sure it's really ripe with black spots and cook them in a bit of coconut oil on the pan. Super easy! ⁠

Full recipe: https://deliamota.com/cuban-mojo-chicken-bowls-+-plantains/

Delish Cuban Mojo Chicken Bowls with Plantains! Amazing marinade using orange juice, lime juice, herbs, cumin, chili and garlic. Another build-a-bowl type meal with lots of variations. My clients love these types of meals which inspired me to create a couple of new recipes for the blog.⁠

The plantains are a must and so good. If you haven't made plantains before you should try it. Make sure it's really ripe with black spots and cook them in a bit of coconut oil on the pan. Super easy! ⁠

Full recipe: https://deliamota.com/cuban-mojo-chicken-bowls-+-plantains/

5-Minute Frozen Yogurt Bark! Nothing like a freezer treat that takes 5 minutes to make. This makes a great little snack ...
05/18/2021

5-Minute Frozen Yogurt Bark! Nothing like a freezer treat that takes 5 minutes to make. This makes a great little snack or dessert to have on hand. ⁠

Just spread out your yogurt, top with your favourite toppings, and then pop it in the freezer to set. I kept mine dairy-free using a berry flavoured coconut yogurt. My fav brand is Maison Riviera which you can find at almost every grocery store.⁠

Here’s how to make it!⁠

🔹 1 container of yogurt of choice (I used the raspberry blackcurrant coconut yogurt from @maison_riviera)⁠
🍓 Fresh strawberries and blueberries (or your favourite berries)⁠
🔹 Granola⁠

1. Layer a small baking sheet with parchment paper. Spread out your yogurt to form an even layer about ¼ inch thick. Top with blueberries and diced strawberries. I like to keep the pieces small. Sprinkle with your favourite granola. ⁠

2. Place in the freezer for a couple of hours. Remove and cut into squares or break apart into rough shapes using your hands. Store in an airtight container in the freezer. ⁠

That's it!⁠

Recipe: https://deliamota.com/5-minute-frozen-yogurt-bark/

5-Minute Frozen Yogurt Bark! Nothing like a freezer treat that takes 5 minutes to make. This makes a great little snack or dessert to have on hand. ⁠

Just spread out your yogurt, top with your favourite toppings, and then pop it in the freezer to set. I kept mine dairy-free using a berry flavoured coconut yogurt. My fav brand is Maison Riviera which you can find at almost every grocery store.⁠

Here’s how to make it!⁠

🔹 1 container of yogurt of choice (I used the raspberry blackcurrant coconut yogurt from @maison_riviera)⁠
🍓 Fresh strawberries and blueberries (or your favourite berries)⁠
🔹 Granola⁠

1. Layer a small baking sheet with parchment paper. Spread out your yogurt to form an even layer about ¼ inch thick. Top with blueberries and diced strawberries. I like to keep the pieces small. Sprinkle with your favourite granola. ⁠

2. Place in the freezer for a couple of hours. Remove and cut into squares or break apart into rough shapes using your hands. Store in an airtight container in the freezer. ⁠

That's it!⁠

Recipe: https://deliamota.com/5-minute-frozen-yogurt-bark/

Incredible sweet cajun salmon bowls topped with mango avocado salsa! ⁠⁠I love build-a-bowl meals, they are so versatile ...
05/12/2021

Incredible sweet cajun salmon bowls topped with mango avocado salsa! ⁠

I love build-a-bowl meals, they are so versatile and make great meal prep options. Salmon is one food that we should try to eat weekly to get in some omega-3's! ⁠

This salmon has a bit of smoky spice and a hint of sweetness. Toss it on the sheet pan and make the salsa and rice while it's cooking. ⁠

Recipe: https://deliamota.com/sweet-cajun-salmon-bowl-+-mango-avocado-salsa/

Incredible sweet cajun salmon bowls topped with mango avocado salsa! ⁠

I love build-a-bowl meals, they are so versatile and make great meal prep options. Salmon is one food that we should try to eat weekly to get in some omega-3's! ⁠

This salmon has a bit of smoky spice and a hint of sweetness. Toss it on the sheet pan and make the salsa and rice while it's cooking. ⁠

Recipe: https://deliamota.com/sweet-cajun-salmon-bowl-+-mango-avocado-salsa/

I 💖 clean and green DIY recipes for my home. Here are a couple of easy recipes I made using a lavender essential oil tha...
05/11/2021

I 💖 clean and green DIY recipes for my home. Here are a couple of easy recipes I made using a lavender essential oil that I got from @kardishfoods. I recently became a Kardish Ambassador which means every once in a while, I get to share the products that I have tested and love with you.⁠

As you all know I love essential oils! They are a great way to add natural fragrance to your home products. One of my favourite scents is lavender because it's anti-inflammatory in nature and it's an amazing oil to use to help manage stress and anxiety. Since it’s great at relaxing the body it can also help you have a more restful sleep. 🌙⁠

My first recipe is a DIY Fabric Softener. This is a great way to naturally soften your clothes without putting all those harsh petrochemicals in your laundry. Remember your skin is your largest organ and it absorbs the chemicals from your laundered clothes. I also like to add wool dryer balls with essential oils instead of using bouncy sheets. ⁠

Homemade Fabric Softener⁠

▪️ 2 cups of baking soda⁠
▪️ 30 drops of lavender essential oil⁠

Combine all of the ingredients into a glass jar and shake. Add ¼ cup of baking soda and toss it directly into your washer with your clothes.⁠

The 2nd recipe that works great with lavender is a linen/pillow spray. This can be a great one to spritz on your pillow to have a restful sleep or to freshen up your linens and clothes.⁠

Lavender Pillow Spray⁠

▪️ 2 tbsp of witch hazel ⁠
▪️ 30 drops of lavender essential oil⁠
▪️ Distilled water to fill the bottle⁠

Combine all of the ingredients into a small spray bottle and spritz as needed. Give it a shake before spraying.⁠

Kardish has a lot of great affordable quality essential oils and since I use them for pretty much everything it's my go-to spot to restock. ⁠

I 💖 clean and green DIY recipes for my home. Here are a couple of easy recipes I made using a lavender essential oil that I got from @kardishfoods. I recently became a Kardish Ambassador which means every once in a while, I get to share the products that I have tested and love with you.⁠

As you all know I love essential oils! They are a great way to add natural fragrance to your home products. One of my favourite scents is lavender because it's anti-inflammatory in nature and it's an amazing oil to use to help manage stress and anxiety. Since it’s great at relaxing the body it can also help you have a more restful sleep. 🌙⁠

My first recipe is a DIY Fabric Softener. This is a great way to naturally soften your clothes without putting all those harsh petrochemicals in your laundry. Remember your skin is your largest organ and it absorbs the chemicals from your laundered clothes. I also like to add wool dryer balls with essential oils instead of using bouncy sheets. ⁠

Homemade Fabric Softener⁠

▪️ 2 cups of baking soda⁠
▪️ 30 drops of lavender essential oil⁠

Combine all of the ingredients into a glass jar and shake. Add ¼ cup of baking soda and toss it directly into your washer with your clothes.⁠

The 2nd recipe that works great with lavender is a linen/pillow spray. This can be a great one to spritz on your pillow to have a restful sleep or to freshen up your linens and clothes.⁠

Lavender Pillow Spray⁠

▪️ 2 tbsp of witch hazel ⁠
▪️ 30 drops of lavender essential oil⁠
▪️ Distilled water to fill the bottle⁠

Combine all of the ingredients into a small spray bottle and spritz as needed. Give it a shake before spraying.⁠

Kardish has a lot of great affordable quality essential oils and since I use them for pretty much everything it's my go-to spot to restock. ⁠

Today's Wednesday Crush is this Portuguese Style Shrimp! ❤️  Every time I make this recipe I am reminded of big family d...
04/21/2021

Today's Wednesday Crush is this Portuguese Style Shrimp! ❤️ Every time I make this recipe I am reminded of big family dinners. Fun fact, the Portuguese have a thing for midnight seafood feasts on certain occasions. 🤣 This is a pretty popular recipe but each region in Portugal makes it a little different. This is my take on it.

It's only a few ingredients and ready in 10 minutes. Don't forget to serve with some nice crusty bread to soak up all that delish sauce!

Recipe: https://deliamota.com/portuguese-style-shrimp/

Today's Wednesday Crush is this Portuguese Style Shrimp! ❤️ Every time I make this recipe I am reminded of big family dinners. Fun fact, the Portuguese have a thing for midnight seafood feasts on certain occasions. 🤣 This is a pretty popular recipe but each region in Portugal makes it a little different. This is my take on it.

It's only a few ingredients and ready in 10 minutes. Don't forget to serve with some nice crusty bread to soak up all that delish sauce!

Recipe: https://deliamota.com/portuguese-style-shrimp/

This one goes out to everyone who craves something sweet in the morning. Here are some healthy sweet breakfast toast ide...
04/06/2021

This one goes out to everyone who craves something sweet in the morning. Here are some healthy sweet breakfast toast ideas! Sometimes you just need some simple and easy recipes to make in the AM. I will do another post next month on some savoury options too. 😃

Use your favourite bread and get creative with the toppings. I recommend a sprouted bread like Silver Hills Bakery or your favourite gluten-free bread. I really like the brand Little Northern Bakehouse, that’s my fav right now.

Save this post to have these recipe inspo's on hand!

🍌 CHOCOLATE BANANA HEMP TOAST 🍌

▪️ In a microwave-safe small bowl, melt 1 tsp of coconut oil and 1 tbsp of dairy-free dark chocolate. Microwave for about 40 seconds, stirring every 10-15 seconds. Then add in 2 tbsp of almond butter and stir well to combine. If you like a thicker consistency you can add more almond butter. It will thicken as it sits if you want to make a larger batch to keep on hand in the fridge.

▪️ Spread on toast, add banana slices and top with hemp hearts.

🍓 STRAWBERRIES AND CREAM TOAST🍓

▪️ Add a layer of cream cheese (regular, vegan, or plain cashew cheese).

▪️ Add a small amount of strawberry chia jam, swirl it around a bit. Chia jam recipe is on the blog.

▪️ Top with sliced strawberries and sprinkle with basil leaves.

🥜 PB + J Toast 🥜

▪️ Spread natural peanut butter and top with raspberry chia jam. Check the blog for the recipe by typing Raspberry Chia Jam, it’s super easy to make in a few minutes. You can also top it with some granola if you like a bit of crunch.

🍯 Coconut Honey Blueberry Toast 🍯

▪️ Layer on some natural smooth almond butter and sprinkle with a dash of cinnamon.

▪️ Add some blueberries, drizzle with honey and top with unsweetened shredded coconut flakes.

This one goes out to everyone who craves something sweet in the morning. Here are some healthy sweet breakfast toast ideas! Sometimes you just need some simple and easy recipes to make in the AM. I will do another post next month on some savoury options too. 😃

Use your favourite bread and get creative with the toppings. I recommend a sprouted bread like Silver Hills Bakery or your favourite gluten-free bread. I really like the brand Little Northern Bakehouse, that’s my fav right now.

Save this post to have these recipe inspo's on hand!

🍌 CHOCOLATE BANANA HEMP TOAST 🍌

▪️ In a microwave-safe small bowl, melt 1 tsp of coconut oil and 1 tbsp of dairy-free dark chocolate. Microwave for about 40 seconds, stirring every 10-15 seconds. Then add in 2 tbsp of almond butter and stir well to combine. If you like a thicker consistency you can add more almond butter. It will thicken as it sits if you want to make a larger batch to keep on hand in the fridge.

▪️ Spread on toast, add banana slices and top with hemp hearts.

🍓 STRAWBERRIES AND CREAM TOAST🍓

▪️ Add a layer of cream cheese (regular, vegan, or plain cashew cheese).

▪️ Add a small amount of strawberry chia jam, swirl it around a bit. Chia jam recipe is on the blog.

▪️ Top with sliced strawberries and sprinkle with basil leaves.

🥜 PB + J Toast 🥜

▪️ Spread natural peanut butter and top with raspberry chia jam. Check the blog for the recipe by typing Raspberry Chia Jam, it’s super easy to make in a few minutes. You can also top it with some granola if you like a bit of crunch.

🍯 Coconut Honey Blueberry Toast 🍯

▪️ Layer on some natural smooth almond butter and sprinkle with a dash of cinnamon.

▪️ Add some blueberries, drizzle with honey and top with unsweetened shredded coconut flakes.

With Easter weekend coming up I was naturally craving something chocolaty. These No Bake Chocolate Rice Crispy Squares r...
04/01/2021

With Easter weekend coming up I was naturally craving something chocolaty. These No Bake Chocolate Rice Crispy Squares remind me of those chocolate Easter bunnies I used to eat with the rice crisps inside. This takes you back to that but in a healthy way!⁠

Full recipe on the blog and it's one pot, minimal ingredients and no bake.

Happy Easter Everyone!

Recipe: https://deliamota.com/no-bake-chocolate-rice-crispy-squares/

With Easter weekend coming up I was naturally craving something chocolaty. These No Bake Chocolate Rice Crispy Squares remind me of those chocolate Easter bunnies I used to eat with the rice crisps inside. This takes you back to that but in a healthy way!⁠

Full recipe on the blog and it's one pot, minimal ingredients and no bake.

Happy Easter Everyone!

Recipe: https://deliamota.com/no-bake-chocolate-rice-crispy-squares/

Happy St. Patty’s Day! 🍀 Hopefully you can make some time to have some fun today! Since I'm not a fan of Guinness, I dec...
03/17/2021

Happy St. Patty’s Day! 🍀 Hopefully you can make some time to have some fun today! Since I'm not a fan of Guinness, I decided to make a more fruity inspired but festive green cocktail.

Here’s my Lucky Charms Honeydew Cocktail!

Honeydew melon is so refreshing which makes this the perfect drink to sip your way into spring. I can see this one being a summer favourite too.

Cheers!

Recipe: https://deliamota.com/lucky-charms-honeydew-cocktail/

Happy St. Patty’s Day! 🍀 Hopefully you can make some time to have some fun today! Since I'm not a fan of Guinness, I decided to make a more fruity inspired but festive green cocktail.

Here’s my Lucky Charms Honeydew Cocktail!

Honeydew melon is so refreshing which makes this the perfect drink to sip your way into spring. I can see this one being a summer favourite too.

Cheers!

Recipe: https://deliamota.com/lucky-charms-honeydew-cocktail/

Vietnamese Style Turkey Meatballs are here for the best quick and easy weekday recipe. The flavour combo is 🔥🔥🔥 and I ha...
03/15/2021

Vietnamese Style Turkey Meatballs are here for the best quick and easy weekday recipe. The flavour combo is 🔥🔥🔥 and I have made it once a week for the last 3 weeks, I can't get enough. Save this to try next time your thinking...hmmm I don't know what to make for dinner tonight!⁠

Recipe: https://deliamota.com/vietnamese-style-turkey-meatballs/

Vietnamese Style Turkey Meatballs are here for the best quick and easy weekday recipe. The flavour combo is 🔥🔥🔥 and I have made it once a week for the last 3 weeks, I can't get enough. Save this to try next time your thinking...hmmm I don't know what to make for dinner tonight!⁠

Recipe: https://deliamota.com/vietnamese-style-turkey-meatballs/

Samosa Spiced Oven Potatoes, prep in 10 and bake for 30 minutes! ⁠⁠Sometimes side dishes can be hard to switch up. That’...
03/03/2021

Samosa Spiced Oven Potatoes, prep in 10 and bake for 30 minutes! ⁠

Sometimes side dishes can be hard to switch up. That’s where spices can be your best friend. I love these potatoes that have a fun Indian flavour kick to them, making them an awesome side dish or part of a delish breakfast bowl. ⁠

Including many of these spices like cumin, turmeric, coriander, and cardamom are excellent anti-inflammatories and can soothe your digestive system. I'm always looking for ways to add these to my meals when I can, so recipes like this make it easy.

Recipe: https://deliamota.com/samosa-spiced-oven-potatoes/

Samosa Spiced Oven Potatoes, prep in 10 and bake for 30 minutes! ⁠

Sometimes side dishes can be hard to switch up. That’s where spices can be your best friend. I love these potatoes that have a fun Indian flavour kick to them, making them an awesome side dish or part of a delish breakfast bowl. ⁠

Including many of these spices like cumin, turmeric, coriander, and cardamom are excellent anti-inflammatories and can soothe your digestive system. I'm always looking for ways to add these to my meals when I can, so recipes like this make it easy.

Recipe: https://deliamota.com/samosa-spiced-oven-potatoes/

Food is one of the biggest drivers of mood, behaviour, attention and memory. Eating a whole foods diet that is varied gi...
03/01/2021

Food is one of the biggest drivers of mood, behaviour, attention and memory. Eating a whole foods diet that is varied gives you access to a large variety of nutrients to support your brain and gut (which is linked to a healthy brain). These are some of my favourite foods because they are rich in the nutrients that help synthesize your neurotransmitters and support healthy neurological function.

Dark chocolate: Just hearing the word chocolate makes me happy! On top of that chocolate is rich in magnesium, the anti-stress mineral which can relax you. Dark chocolate has one of the highest concentrations of phenylethylamine which stimulates your brain’s pleasure centres. This is the same pleasure centre that hits peak levels during an orgasm. Hmm so maybe the question is chocolate better than sex has some scientific validity. 🤣

Avocado: Rich in B6 and B5 which help synthesize neurotransmitters, hormones and adapt to stress.

Ghee: Is clarified butter that removes the milk solids (aka potential inflammatory triggers for some), so it’s basically the best part of butter. This is a great source of healthy fats, a fundamental building block of brain cells.

Wild salmon: This is one of the best sources of omega-3 essential fatty acids, which are crucial to supporting a healthy brain and positive mental health. Low levels of omega-3s have been linked to anxiety and depression.

Leafy greens: Rich in b-vitamins, our popular cofactors, and support energy levels and methylation in the brain. They are also anti-inflammatory and alkalizing, what’s not to love.

Fermented foods: These foods include sauerkraut, kimchi, cultured yogurt, kefir and miso. They contain a variety of probiotics in nature’s form to help balance your gut microbiome.

Poultry: Another great source of protein (your body’s and neurotransmitters building blocks), b vitamins and a good source of tryptophan an important precursor of serotonin production.

Nuts and seeds: These are great sources of antioxidants, zinc, vit e, magnesium, selenium....all important cofactors for a happy brain and positive mood!

Which ones will you start to eat more of?

Food is one of the biggest drivers of mood, behaviour, attention and memory. Eating a whole foods diet that is varied gives you access to a large variety of nutrients to support your brain and gut (which is linked to a healthy brain). These are some of my favourite foods because they are rich in the nutrients that help synthesize your neurotransmitters and support healthy neurological function.

Dark chocolate: Just hearing the word chocolate makes me happy! On top of that chocolate is rich in magnesium, the anti-stress mineral which can relax you. Dark chocolate has one of the highest concentrations of phenylethylamine which stimulates your brain’s pleasure centres. This is the same pleasure centre that hits peak levels during an orgasm. Hmm so maybe the question is chocolate better than sex has some scientific validity. 🤣

Avocado: Rich in B6 and B5 which help synthesize neurotransmitters, hormones and adapt to stress.

Ghee: Is clarified butter that removes the milk solids (aka potential inflammatory triggers for some), so it’s basically the best part of butter. This is a great source of healthy fats, a fundamental building block of brain cells.

Wild salmon: This is one of the best sources of omega-3 essential fatty acids, which are crucial to supporting a healthy brain and positive mental health. Low levels of omega-3s have been linked to anxiety and depression.

Leafy greens: Rich in b-vitamins, our popular cofactors, and support energy levels and methylation in the brain. They are also anti-inflammatory and alkalizing, what’s not to love.

Fermented foods: These foods include sauerkraut, kimchi, cultured yogurt, kefir and miso. They contain a variety of probiotics in nature’s form to help balance your gut microbiome.

Poultry: Another great source of protein (your body’s and neurotransmitters building blocks), b vitamins and a good source of tryptophan an important precursor of serotonin production.

Nuts and seeds: These are great sources of antioxidants, zinc, vit e, magnesium, selenium....all important cofactors for a happy brain and positive mood!

Which ones will you start to eat more of?

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Ottawa, ON
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