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My goal is to help you restore balance to your health through nutritional counselling, offering practical tips and tools that will last a lifetime.
Fun day in the garden and kitchen today! Picked oregano to dry, made yet another batch of pesto, and made a pizza with sprouted buckwheat flour dough (first attempt/experiment!) and with mostly fresh-from-the -garden toppings! Stay tuned for the pizza recipe! Join my email community at www.perfectresonance.com to have the recipe delivered right to your inbox!
Butter often gets a bad rap, but it's actually a nourishing source of healthy fats! Rich in fat-soluble vitamins like A, D, E, and K, and loaded with beneficial fatty acids, butter can support brain function, hormone balance, and overall health. It’s time to embrace real, whole foods and enjoy butter without the guilt. Choose grass-fed for even more nutrients! 🧈🥑
I tried to be kind and delay this post as long as possible, but it’s time to face the fact that we’re in the golden days of summer and back-to-school time is here.
Most parents I talk to dread one of the most important school-related daily routines - packing lunches. While they recognize that a healthy, nutritious, well-balanced school lunch can help keep kids focused, energized, and ready to tackle their school day, it’s often challenging to come up with lunch and snack ideas day after day that kids will eat and enjoy.
This month’s blog covers some important nutritional considerations for school lunches (that can also be applied to work lunches!) and some creative ideas to help you pack lunches that are both nutritious and appealing. I’ve also included a link at the very end of the blog that will allow you to explore loads of fun, functional, and environmentally friendly lunch gear that kids of all ages will love!
As children head back to school, one of the most critical tasks for parents is ensuring their kids have healthy, nutritious lunches. Proper nutrition is crucial for a child’s growth, development, and learning. A well-balanced school lunch can help keep kids be focused, energized, and ready to tack...
After a 4-day trip for a family gathering where each family clan had their own ‘cabin’ , the first thing I did when we got home was check the garden. Lots of tomatoes, string beans, one broccoli, and one lone strawberry!
I have loads of string beans to come, so it’s time to start blanching and freezing. Here’s what I do:
1 - wash and ‘de-string’ the beans
2- bring a large pot of water to a boil
3 - add the beans to the boiling water for 2-3 minutes. While the beans are boiling, fill a LARGE bowl with water and ice cubes
4 - drain the beans, then immediately place them in the ice bath
5 - when the beans are completely cooled off, drain them and then pat them dry between two dish towels or paper towels
6 - space the cooled beans out on baking sheets (lined with wax or parchment paper) so that the beans are not touching each other and place in the freezer until the beans are frozen solid (several hours). This step prevents the beans from freezing into one big clump when doing the next step
7 - transfer the beans into a freezer bag and label with the date, then place in the freezer.
8 - when you want to enjoy them, a quick steam for a few minutes and they’ll be ready to serve with that fresh-picked fresh flavour!
Happy weekend!
A big thank you to Stofa Restaurant for another gorgeous 3-Course Table d’Hote meal with wonderful service last night. I had Baby Gem Salad for the Starter, Arctic Char for the Main, and a Dark Cherry Soufflé for the Dessert. Everything was delicious and beautiful! 😍
Another - and sadly, the last - beet harvest.
Beets are my favourite root veggie and I enjoy them in so many ways - roasted, boiled, raw/grated, and juiced. Today’s choice was juiced.
My favourite fresh juice is beet + green apple + ginger root. All of these ingredients offer loads of health benefits. One common health benefit for this combo is to support the health of the liver. The liver plays a critical role in SO many aspects of our physiology, and is most often associated with our body’s natural detox/cleansing process.
My nutrition mentor always said that beets (and any fruit or veggie of a similar colour - think pomegranates or dark cherries for example), help to cleanse and support our blood, that tart/sour/bitter fruits/veggies (in this juice, it’s green/Granny Smith apples) help to stimulate the liver’s bile production (needed for digestion of fats and to eliminate excess cholesterol and hormones through our stool), and that ginger is an excellent ‘tonic’ for the female body. BTW - my nutrition mentor is 102 years old and still enjoying life - so the proof is in the pudding!
Fun Fact: After you’ve consumed red beets in any form , there will very likely be some pinky/red pigment in your 💩💩 (and toilet water) within 24 hours. So pretty! 😂 😀
Fun evening at the Parkdale Night Market last night (every Weds evening until Oct 9). Lots of great local vendors offering all kinds of food (from super healthy to super decadent), local meats/poultry/eggs/produce, personal care products, crafts, and live music. Then a walk down Wellington (locally made ice cream may have been involved - chocolate pistachio was delish - support local!) and then a walk along the river just in time to catch the sunset. 💕 summer nights 💕
Oh my goodness - YUM! I made panzanella salad for breakfast! Went outside and picked a bunch of grape tomatoes and basil, chopped them up, and tossed them with crumbled sheep feta, a tiny bit of pink Himalayan salt, a cut up slice of toasted Ezekiel bread, and a generous amount of EVOO. My tastebuds and tummy are extremely happy! 😋
Mmmm mmmm MMMMM!
Today’s lunch was a combo of leftovers from a HUGE quinoa ‘summer salad’ I conconcted earlier this week to share at a large family gathering + chopped up cooked beets and beet greens that I harvested from our veggie garden yesterday.
It was SOOOOOO DELISH!!!
I managed to take notes as I was making the quinoa salad so I could create a recipe blog … but I’ll have to do some math before posting it as I made enough to feed 24! Probably not the ‘number of servings’ that most of you are looking for! 😂
Stay tuned!
Fill in the blank:
When your brother gifts you a bag of English cucumbers from his garden, and you just harvested some onions and mustard seeds from your own garden, you make _________________! 😊
My favourite kind of manicure! 😂 Love early morning weeding! Feels so therapeutic - and satisfying!
Oh happy happy day!!! The tomatoes in our garden are finally ripening! This morning’s breakfast = one slice of toasted sprouted grain bread drizzled with EVOO, topped with fresh basil, just picked tomato, and some raw sheep milk cheese (manchego). Made even better by eating it outside. It’s the most wonderful time of the year! 🍅 🌿 🥳💕
... and they're in season! Hurray! :)
I’m not exactly sure what will be for dinner tonight - but it will definitely include this gorgeous bouquet of Swiss chard that I just picked from our garden (and likely some nasturtiums!).
Swiss chard is loaded with many phytonutrients and antioxidants that have been linked to:
✅ eye health
✅ reducing inflammatory and allergic responses
✅ reducing the risk of cardiovascular disease and certain cancers
✅ regulating blood sugar
✅ supporting bone health (it’s a great source of vitamin K and calcium)
✅ so much more!
While you can eat it raw, I always give it a quick boil or sauté before eating it. This reduces the level of oxalic acid contained in Swiss chard - a compound that can interfere with nutrient availability/absorption and can cause bowel irritation for some folks.
Are you a Swiss chard fan? If so, what’s your favourite way of preparing it?
Frisée from our garden! Also known as curly endive, this slightly bitter green supports the health of the biliary system (liver and gallbladder), which plays a major role in digestion and detoxification. It’s also high in vitamin K, which supports cardiovascular and bone health. It’s a great addition to a salad and can also be added to soups and stews. It will go into a salad for our dinner tonight. 😋
Cabbage lasagna experiment was a hit! It may just make it into my RECIPES section at www.perfectresonance.com I think I’m approaching 100 recipes there now, from apps, to mains, to treats, to dips and dressings!
Another gorgeous, delicious, and fun experience at Black Tartan Kitchen last night, despite the multiple tornado alerts coming through on everybody’s phone. Had a tornado taken us out, at least we would’ve had an amazing last meal. Seriously though, I hope you are all safe and sound after yet another crazy storm.
Pasta carbonara - bacon, eggs, garlic, EVOO + rapini with soba (buckwheat) noodles. Garnished with nasturtiums. Next time, I will ‘recipe-tize’ it! Even more delicious when enjoyed al fresco. Such a beautiful evening.
My nasturtiums are AMAZING this year!!!
Last year, I planted them in my veggie garden as my main reason for growing them was for the edible flowers. This year, I planted them in my raised flower bed because they are so gorgeous!
Gorgeous + edible with a nutritional punch = win win!!!
I add them to salads and also use them as garnishes on just about any dish.
Here’s a great article about their many health benefits.
https://draxe.com/nutrition/nasturtium/
Another basil harvest = time to make more pesto! Smells heavenly!
Here’s my recipe:
https://perfectresonance.com/presto-make-your-own-pesto/
Interesting research linking diabetes risk to night light exposure. Here’s the connection as described in the article (link to article below):
Light at night can disrupt the circadian rhythm, or your body's internal 24-hour cycle. And scientists have long known that circadian rhythm is important for all kinds of biologic processes, including how the body manages blood sugar.
One's internal clock regulates food intake, sugar absorption, and the release of insulin. Dysregulation in the circadian rhythm is associated with insulin resistance, a precursor to type 2 diabetes.
Phillips speculated that the sleep hormone melatonin also plays a role.
"Melatonin does a lot of things, but one of the things that it does is it manages our glucose and our insulin responses," Phillips said. "So if you're chronically getting light exposure at night, that's reducing a level of melatonin that, in the long term, could lead to poor metabolic outcomes."
Even dim light at night can increase type 2 diabetes risk about as much as having a family history of the disease, researchers said.
Dinner prepping already done as I won’t have time later and would rather spend the time I will have with our guests outside once they arrive rather than in the kitchen:
✅ 6 skinless/boneless chicken breasts (cut into smaller pieces) marinating in 3 TBSP each of EVOO, fresh squeezed lemon juice, and dried oregano. A bit of salt and pepper too. Will be grilled low and slow to perfection by my resident grill master just before serving. 😉
✅ An assortment of veggies that will be tossed in EVOO with some salt and pepper just before hitting the grill (in a veggie basket) along side the chicken.
✅ Quinoa that is cooked and spread out on a baking sheet to cool/stop it from further cooking (so it won’t get mushy) and a pile of finely chopped fresh parsley. To be tossed with some fresh squeezed lemon juice, EVOO, and salt to taste just before serving.
✅ Dessert thanks to Made4u.fromskratch
Enjoy this beautiful day. Stay cool and hydrated!
I wish I could make it to Kemptville Farmers Market tomorrow because key lime is one of my favourites! If you’re able to get there, check out the yummy and healthy treats from Made4u.fromskratch
KEYLIME TART with a COCONUT CREAM
This keylime tart is made with AVOCADOS and LIME. It's sweetened with maple and held together with almond.
We'll be at the Kemptville Farmers Market tomorrow between 12 and 4.
The mosoquito netting I bought at IKEA to cover our raspberries has paid off! First year that we’ve enjoyed more raspberries than the birds and chimpmunks have! 😉
Raspberries are loaded with powerful phytonutrients that are associated with numerous health benefits, including: promoting cardiovascular health, helping to boost metabolism, and fighting inflammation. They also have a very low glycemic index! 😋
Today’s breakfast! Toasted bread that we picked up from St Jacob’s Market, topped with burrata cheese from Sul Tavolo (thanks Johnna!), tomatoes from Produce Depot Carling, and fresh basil from our garden. Drizzled with EVOO and sprinkled with pink Himalayan salt. What a treat! Can’t wait until
The tomatoes are from our garden … and maybe some day I’ll make my own burrata. 😊
As with just about every herb, basil (Ocimum basilicum) has many health-boosting properties including:
- anti-inflammatory
- antioxidants
- immune-boosting
- supports digestion
- supports liver and cardiovascular health
I have been known to snack on a few basil leaves when I’m tending to my veggie gardens. 😋
First dinner made in my new tagine! It was so fun to make and so delicious! I cooked along with a video I found on YouTube and also used many of the tips that I was given by the owner of the store I bought it from. I didn’t have all of the ingredients used in the video, but probably about 80%. I used veggies I had on hand. For the main protein, I used chicken breasts that I marinated in olive oil, lime juice, and ginger, coriander, turmeric and curry powders. Here’s a link to the video if you’re curious:
https://youtu.be/n14lZzSMLek?si=8FdoumnWUuMEQCXn
Just back from a little road trip to SW Ontario to attend a wedding and visit family and friends along the way. We had time to take in two ‘iconic’ places:
1- St Jacob’s Market where we were told that the ‘must haves’ are the apple fritters. When we saw the line up for the fritters we figured we had to try them! Love that there was more apple than fritter! Also picked up some cheeses made with raw sheep and goat milk. Mmmmm!!!
2- Langdon Hall for an amazing breakfast. Such a pretty spot.
Now back to reality! 😊
Mid-to-late June (in the Ottawa-area anyway!) is the time for garlic scapes! Garlic scapes are the vibrant, curly shoots that emerge from garlic plants, enticing us with their amazing flavor and versatile culinary applications.
One of my favourite ways to enjoy garlic scapes is to make garlic scape pesto, and I’m sharing my recipe with you in June’s ‘Recipe of the Month!’
In addition to the ingredients, you’ll need a food processor and about 10 to 15 minutes to end up with a heaping cup of DELICIOUS garlic scape pesto that you can enjoy right way, refrigerate for up to a week, or freeze for up to a year!
Click on the link below and presto! … you’ll be making your own garlic scape pesto! 🙂
Mid-to-late June (in the Ottawa-area anyway!) is the time for garlic scapes! Garlic scapes are the vibrant, curly shoots that emerge from garlic plants, enticing us with their unique flavor and versatile culinary applications. These delightful green shoots add a visually appealing touch to any dish....
Ottawa, ON
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Happy weekend!
Here’s a little bit of cuteness for your day. We love our daily visits from our neighbour’s cat. He started showing up last fall shortly after we had to say goodbye to both of our cats. Pretty thoughtful of him, wouldn’t you say? 🐾❤️
Freezer tour!! 😊
🐒💕🐒
We braved the freezing rain last night and were well rewarded with an amazing Candlelight Concerts by Fever tribute to Queen. I’m a huge Queen fan so it was hard to refrain from singing along. It was fantastic. Many more of these concerts coming up. Check it out!
I rarely eat pasta, but when my mom said it has been ages since she’s made any lasagna, I thought it would be nice to surprise her. My mom’s lasagna is simply the best and anyone who has had it will agree! I helped her make it so many times when I was a kid. The pasta is made with eggs and flour and maybe a touch of water. She never measured anything. It was all by ‘feel’ which could be affected by so many factors. Then there’s the tomato sauce which I have never been able to 100% replicate. It started with her home-grown canned tomatoes, basil and parsley. Then there’s the specific choice of mozzarella and parmigiana cheeses - and exactly how much sauce and cheese you put between the layers of pasta. Of course, there’s also something about the chef’s energy and love that goes into it. 💕 It took almost 4 hours to make this lasagna for her. By the time I finished rolling each strip of pasta to its desired thinness, I had strips of it on every square inch of kitchen counter space available. Fingers crossed it turns out even half as good as hers! I think I managed to get 12 layers of noodles into it! 💕👵🏼💕
Cool countdown to the start of the Peter Gabriel concert!
When you get bushels of organic macs from your parents’ apple tree you make dehydrated apple rings, and apple sauce, and apple crumble, and apple & sage jelly ….
That was crazy. Hail the size of ice cubes. 😮
30 seconds ago, we were planning on eating dinner outside. Got the settings out at least. 🤣
Veggie garden planting is just about done. Here’s a virtual tour! Started almost everything from seeds I collected from last year’s garden. I just had to buy zucchini and eggplant seedlings as the ones I tried to start from seeds didn’t grow. Wahoo!!! So exciting! Please Mama Nature … no more frost advisories. Sooooo much to cover and uncover now but if it must be done, I’m prepared with tarps and lots of old bed sheets! Happy Friday!
It’s the most wonderful time of the year … 🎶
When there’s a will …. I mean, who wouldn’t want to be outside on such a beautiful day? 😂
“ OK Google. Play a Valentine’s Day playlist on Spotify.” Awesome playlist while getting ready for an awesome dinner. Thanks Google!
I can’t believe I started Christmas baking tonight, but we have several busy weeks coming up so …. I have been told not to mess with our traditional sugar cookie recipe/not to try and make it ‘healthier’ … but I did add a generous heaping TBSP of matcha tea powder to some of the dough to make Christmas tree and holly leaf cookies! I also got a bit crafty and textured the trees with manicure scissors before baking. Photos of how they turned out in the comments! I think they’re cute! 🎄🎄🎄
❤️ 🍁 🌺 🎃 ☀️ 🥕 🥬 🍅 🍁❤️
I’m going to miss the breathtaking views of our daily ‘walks’. 💕 Newfoundland 💕
After a relaxing backyard day yesterday listening to Canadian music all day long (thanks Google and Spotify!), we decided to take in the fireworks last night. In case you missed seeing any, here are the last few minutes including the grand finale. We sure enjoyed our view! How did you celebrate Canada Day?
Join me for a Wonderful Wednesday veggie garden tour! I’ll kick it off with a video tour of our veggie garden. I’d love it if you shared a video or pictures of any veggies you are growing this year in the comments below! Everything is share-worthy … even one tomato plant in a pot is awesome! You never know who you will inspire to try growing some food! 🍓🪴🍅🍆🥬🥦🥒🫑🧅🧄🥕🫐🥗
Welcome to Perfect Resonance Natural Health Counselling. At Perfect Resonance, my goal is to restore balance to the body through Nutritional Counselling, Foot Reflexology, CranioSacral Therapy, Iridology and BioEnergetic Evaluation. My passion is to educate, empower, and energize individuals so to make practical changes to their nutrition and lifestyle habits which will lead to long-lasting postive effects through one-on-one in person or on-line consultations and through on-site workplace wellness and nutrition ‘Lunch & Learn’ sessions.
Kent MacLeod, Clinical Pharmacist
Carling Avenue
International Patient Facilitators
Laurier Avenue West
Loutfi Ajaoun Expert Trainer Ottawa
Rue Legault
