My Favourite Summer Recipes

Ah summer! I love it for so many reasons! A few of my favourite things about summer are being barefoot on the grass, being in, on, or near water, warm lingering evenings outdoors, eating meals outside, and our veggie garden.

In this blog, I’m sharing 12 of my favourite summer time recipes, including appetizers, mains, sides, and dessert! I hope you’ll try a few (or all!) of them!

To view the recipe, click on the recipe title.

Enjoy!

1 – Chickpea & Artichoke Heart Salad

I’ve been making this salad for years. It is so easy and really delicious. It’s a great side dish to poultry or fish mains (especially if they have a Mediterranean theme), and a perfect dish to bring to a picnic, potluck, or BBQ. You can make it more substantial by adding cooked quinoa.

2 – Delicious Stuffed Zucchini

Any time now, I’ll have zucchini coming out of my ears! You can use whatever veggies and other ingredients you like for the stuffing – no need to stick to what I’ve used. Just make sure you use something that will hold the filling together. I used an egg and some cheese, You can freeze these once they’re stuffed/before you bake them; however, I enjoy them best when they are fresh out of the oven. 

3 – Fresh Herb & Garlic Topped Grilled Tomatoes

These grilled tomatoes were a regular side-dish to my family’s BBQ meals for as long as I can remember. You can make them any time of year, but I especially love making them in late summer/early fall when the tomatoes, garlic, and herbs are fresh out of the garden. If you don’t have a BBQ, you can make these in the oven too! Tomatoes are loaded with health-boosting nutrients, including lycopene – a strong anti-oxidant associated with cancer-prevention (especially prostate cancer), cardiovascular health, and more recently with bone health!

4 – Grilled Salmon Burger Dinner

This dinner is soooo easy and so good!!! Homemade salmon burgers, grilled veggies with a red onion ‘chutney’ and fresh tomatoes that I drizzled with olive oil and sprinkled with unrefined sea salt.

5 – Broccoli Salad

This broccoli salad is packed with nutrient-dense foods and makes a great side at any time of year. Use pomegranate seeds, diced red bell pepper, or dried cranberries instead of (or in addition to) the raisins for a festive look!

6 – Grilled Veggies on Quinoa Tabouleh

This is a great side-dish at any time of year, but especially when gardens/farmers markets are bursting with fresh, local veggies. You can serve it warm or cold, and leftovers keep well for a few days. Easy to make for a big gathering  – I once made this dish for a family reunion of 24+! This dish is LOADED with nutrients and fibre – and it’s DELICIOUS.

7 – Dips (see individual links below)

Check out these dips! Great for veggie platters or as a condiment for grilled meats, poultry, fish, burgers, or veggies. Delicious and versatile!

Hummus

The ingredients of this popular Middle Eastern dish, commonly served as a dip or spread, deliver taste and  offer a variety of health benefits; for example, chickpeas are a great source of protein, tahini (made from sesame seeds) is a great source of calcium, and olive oil is loaded with heart-healthy monounsaturated fats. It’s quick and easy – once you have the ingredients assembled, just throw them into a food processor or blender and you’re done!

Guacamole

Avocados offer some pretty amazing health benefits. They’re loaded with antioxidants, as well as healthy fats that promote heart health and fight inflammation. Guacamole is a delicious way to enjoy all the health benefits of avocados. This recipe is quick and easy…and includes a tip for preventing your left over guacamole from turning brown!

Tzatziki

This is a delicious and refreshing dish that can be used as a veggie dip, salad topping, or as a condiment with grilled chicken/chicken souvlaki.

Cilantro-Lime-Jalapeno-Garlic

I first tried this dressing at a family celebration in Nova Scotia one summer, and the guest who brought it shared the recipe with me. It was served on the side, to be drizzled over a roasted vegetable salad. I love roasted veggie salads and I LOVE cilantro, so this sounded like a winning combination to me … and it certainly is!

8 – Pesto

I love basil … so I grow a lot of it -and I don’t want a single leaf of it to go to waste! My pesto recipe is easy and so delicious! 

9 – Fresh Tomato, Basil, & Garlic Buckwheat Pasta

It takes me about 10 minutes to make this yummy pasta dish. My inspiration was some freshly picked tomatoes and basil from my garden.

10 – Gazpacho

This tomato-based soup is served chilled and is a great addition to any summer-time meal! 

11 – Tomato & Basil Soup

I love the combination of tomatoes and basil. Mmmmm! I grow lots of tomatoes in our vegetable garden so that I can freeze them and have them on hand all winter long to make delicious soups like this one, as well as adding them to other dishes.

12 – Chocolate Nut Butter Banana Frozen Treats

These dairy-free, egg-free, gluten-free, and sugar-free (other than the natural sugars in the bananas) frozen treats are super easy to make and a perfect way to use up very ripe bananas! You can make them up in popsicle molds for a classic casual fudgesicle-like summer treat, or in muffin tins or other fancier molds to serve them up as a more formal dessert. Feel free to experiment with this recipe by adding your own favourite flavours … maybe some cayenne pepper, or chopped up nuts, or even some fresh summer herbs such as mint. 

5 Reasons To Use Frozen Vegetables & Fruits

It may seem a bit odd that I am writing about the benefits of frozen produce when it’s the season for planting vegetables and fruit bushes and trees; however, keep reading … and if you do grow your own fruits and veggies, perhaps this article will motivate you to grow some extra to store in your freezer if you don’t already!

I strive to make ¾ of my lunch or dinner plate fresh or cooked veggies – and I have two or three servings of fruit daily, with a focus on berries, so we go through a lot of produce! Of course, fresh and fully ripe, local and in season fruits and vegetables are the gold standard, but these options are limited, especially in a typical Canadian climate. Current grocery store prices for fresh produce can often be another challenge. What to do?

What if I told you frozen produce deserves just as much — if not more — attention in your kitchen? Here are five reasons why:

1. Peak Nutrient Preservation

Frozen fruits and vegetables are typically picked at peak ripeness — when they’re the most nutrient-dense — and then flash-frozen within hours. This process locks in vitamins, minerals, and antioxidants. In contrast, “fresh” produce is often picked before it’s ripe, travels long distances, and can spend days (or weeks) in transit and on grocery store shelves. During this time, nutrient levels, particularly vitamin C and B vitamins, can degrade significantly. Some studies show that produce can lose up to 55% of its vitamin C content within a week … and some vegetables, like spinach for example, can loose up to 90% of their vitamin C content within a day of being harvested. For this reason, in many cases, frozen produce can be more nutritious than fresh produce that isn’t local or in season.

2. Reduce Food and Money Waste

How often have you bought fresh fruits or vegetables with the best intentions, only to find them wilted and spoiled in your fridge later? Frozen produce solves this problem beautifully. You can use only what you need, reseal the container, and keep the rest perfectly preserved. No food or money wasted … and no more finding gross mushy (maybe even oozing!) produce in your crisper drawer! Save money by stocking up when frozen produce is on sale. Also stock up when local and in season produce is available and freeze it! We have a large vegetable garden and plant a lot more than we could ever eat fresh so that there will be plenty to freeze. If you need some guidance regarding how to freeze fresh, local/in season fruits and vegetables, this great article from the Old Farmer’s Almanac offers loads of tips!

3. Year Round Availability

Certain fruits and vegetables are seasonal, meaning they’re only available fresh (and hopefully affordable) during certain months. Frozen produce breaks this barrier. You can enjoy blueberries, spinach, mangoes, and asparagus anytime, regardless of the season. Variety is so important when it comes to nutrition, and frozen produce makes it easier to maintain a varied, balanced diet year-round without compromising on quality or breaking the bank.

4. Convenience

Many frozen fruits and vegetables come pre-washed, pre-peeled, and pre-chopped. This means significantly less prep time when you’re making meals. For busy individuals or families, this can be a game-changer. Stir-fried or steamed frozen veggies are a quick addition to any meal, and frozen fruits are an easy and delicious addition to yogurt or smoothies. Keeping a bag of mixed vegetables and a bag of mixed berries on hand means you’re always just a few minutes away from adding a nutrition boost to any meal — no knives, peelers, or cutting boards required.

5. No Additives (if you choose wisely)

While canned fruits and vegetables sometimes contain added sugars, salts, or preservatives, this is typically not the case with frozen fruits and vegetables. Having said that, always read the ingredient label of frozen fruits and vegetables to ensure there is only one ingredient, which is the fruit or vegetable itself. There is no need for added sugar, sodium, or anything else!

The Chilling Conclusion (pun intended!)

Frozen fruits and vegetables are a powerhouse of nutrition, convenience, and versatility. They make healthy eating more accessible for everyone — from busy parents to college students to anyone trying to improve their diet. Next time you’re stocking your freezer with frozen vegetables and fruit, think of it as a nutritious investment in your health rather than a compromise. Stock up on a few favorites like frozen spinach, broccoli, cauliflower, carrots, mixed vegetables/stir-fry blends, and mixed berries/fruit. You’ll be amazed at how often they come to your rescue!

Photos from https://www.freepik.com/

Seasonal Allergy Relief

Allergy season is around the corner, and unfortunately, according to a recent BBC article entitled ‘Climate change is supercharging pollen and making allergies worse’ (1), allergy season is starting earlier, lasting longer, and increasing amounts of pollen are being produced. Canada is one of the countries listed as experiencing the most drastic changes.

HistoPlex AB delivers a proprietary blend of herbal extracts that helps to regulate the body’s immune/allergic response to airborne (hence the ‘AB’ in the product name) allergies and sensitivities. 

A 45 day supply costs $68 + HST (price as of April 2025; subject to change) – that’s only $1.70/day – less than the cost of most cups of coffee!

This product sells quickly, so to reserve your bottle, please email me at info@perfectresonance.com and I’ll confirm one is put aside for you for pick up in Ottawa OR if you live in Canada, I can have the product shipped directly to your home (note there will be a shipping fee depending on your location – it will be confirmed before finalizing your order).

For other allergy relief suggestions, check out a blog I wrote awhile ago entitled 5 Allergy Season Survival Tips.

Take control of what you can.

References

(1) Climate change is supercharging pollen and making allergies worse

10 ‘Green-Forward’ Recipes to Honour St. Paddy’s Day!

Happy St. Paddy’s Day! I thought I would acknowledge it by sharing 10 recipes that celebrate the power of green! In no particular order, here are some of my favourites. I hope you’ll give them a try! Just click on the recipe title to get to the recipe.  Taitneamh a bhaint as do chuid béile! (Time for a Google translate from Gaelic to English!)

1. Greens & Feta Cheese Quiche with an Almond Crust

This delicious recipe is great for breakfast, lunch or dinner. You will not believe how good this wheat-free crust is! It freezes beautifully either whole or in individual slices, which would make it a great ‘grab-and-go’ meal. My recipe is adapted from a ‘Heal Thyself’ recipe.

 

2. Fiddlehead Ginger Soup

It will be fiddlehead season soon! They are delicious and packed with vitamins, minerals (especially iron), and antioxidants. I have had enjoyed them steamed and then tossed in butter and salt, sauteed in garlic and olive oil, pickled, in tempura, and so many other ways. If I had to pick a veggie that they most resemble in terms of taste and texture, I’d say asparagus … sort of! Anyway, one of my favourite ways to enjoy fiddleheads is in this delicious soup.

3. Kale and Sweet Potato Casserole

This recipe incorporates two of the most nutrient-packed veggies into one delicious casserole! Kale and sweet potatoes are loaded with fibre and nutrients that offer numerous health benefits, including modulating our immune and inflammatory responses, which are critical to overall health. This recipe serves 6-8 as a side dish and can be prepared a day or two in advance. Enjoy!

4. Cilantro-Lime-Jalapeno-Garlic Dressing/Dip

If you like cilantro, you’ll love this dressing/dip that can be used in so many ways. The recipe makes a very generous cup, and it keeps well in the fridge for up to a week.  By the way, cilantro isn’t just delicious – it also delivers significant  health-boosting actions. Cilantro is touted as having potent anti-inflammatory and antimicrobial properties. It also has significant chelating properties, which means it can bind to heavy metals that can then be eliminated through the body’s regular excretory channels. Cilantro is often used in heavy metal detox protocols and has been cited to have a particularly strong affinity for mercury.

5. Guacamole

Avocados offer some pretty amazing health benefits. They’re loaded with antioxidants, as well as healthy fats that promote heart health and fight inflammation. Guacamole is a delicious way to enjoy all the health benefits of avocados. This recipe is quick and easy…and includes a tip for preventing your left over guacamole from turning brown!

6. Stuffed Zucchini

I especially love this recipe when I have zucchini coming out of my ears from my veggie garden. You can use whatever veggies and other ingredients you like for the stuffing – no need to stick to what I’ve used. Just make sure you use something that will hold the filling together. I used an egg and cheese. You can freeze these once they’re stuffed/before you bake them.

7. Delicious Green Smoothie

Quick, delicious, refreshing and nutritious! Really! If you’re looking for something quick and refreshing, this green smoothie will hit the spot. Sometimes I make individual frozen packets of the ingredients so they are ready to go!

 

8. My Favourite Salad Dressing

Everyone LOVES this dressing, so I guess it’s not just ‘my’ favourite! It will last a good week or so in the fridge (you can also freeze it), so feel free to double or triple the recipe. I typically use it on green salads, but it is also delicious drizzled on cooked veggies.

 

9. Presto! Make your own Pesto!

I love basil … and all the other ingredients that go into making this delicious pesto. I particularly love making this recipe when my garden is overflowing with basil. Most people use pesto as a pasta ‘sauce’; however, it’s also great on fish, chicken, and veggies, and it’s a yummy addition to wraps, salad dressings, and dip. This recipe is easy and so delicious and can be doubled, tripled, quadruples …. you get the picture. It freezes beautifully in lined ice cube or muffin trays.

10. Broccoli Salad

This broccoli salad is packed with nutrient-dense foods and makes a great side at any time of year. Use pomegranate seeds, diced red bell pepper, or dried cranberries instead of (or in addition to) the raisins for a festive look! Enjoy!

 

 

If you’re still hungry for more interesting info regarding the health-boosting powers of greens, including veggies, herbs, teas, and green supplements, check out my St Paddy’s Day Video below (unfortunately, NitroGreens is no longer available) … and if you just have to have that green beer, I share a way you can turn it green naturally! Sláinte! (Time for Google translate again!)

Heart Healthy (and Heart Warming!) Lentil Soup

Lentils are a tiny but mighty member of the legume family. Their high fibre content helps to keep cholesterol and blood sugar levels in check. They are also an excellent source of folate and magnesium – two minerals associated with cardiovascular health … that’s the heart healthy part of this recipe!

This lentil soup recipe is based on one of my favourite childhood meals … that’s the heart warming part of this recipe! My mom always used dried lentils and homemade stock – and that is usually what I do too; however, it is still delicious using good-quality store bought broth and canned lentils. This recipe makes about 10 cups of soup and it freezes beautifully.

What You’ll Need:

  • 2 TBSP of olive oil and 1 TBSP of coconut oil
  • 1 cup of each of the following, finely diced:
    • onion
    • celery
    • carrots
    • cauliflower
    • red bell pepper
    • tomatoes (not pictured!)
  • two 19 oz cans of green lentils or 2 cups of dried green lentils
  • 6 cups of chicken or vegetable broth (I used a combination of store bought organic vegetable and mushroom broths)
  • salt and pepper

Step 1: Sautee the Veggies

  • add oil, veggies, and 1 tsp of salt to a large saucepan and sautee over medium heat for about 5 minutes

Step 2: Add the Lentils

  • add the lentils to the saucepan
  • stir well and sautee for another minute or two

Step 3: Add the Broth

  • add the broth and stir well
  • cover the pot and bring to a boil
  • turn down heat and simmer for one hour, or until lentils are soft (canned lentils won’t take as long!)

Step 4: Season, Serve, or Freeze

  • season to taste before serving or freezing
  • to serve, garnish with some fresh parsley, cilantro, or your favourite herb

Enjoy!

Should You Embrace These 2025 Food Trends?

Happy New Year!

One of the first nutrition-related articles I read in 2025 was a Newsweek article entitled: Food Trends to Embrace in 2025, According to Scientists. That title caught my interest, as in addition to my nutrition certification as a Registered Nutritional Therapist, I have a Bachelor of Science, so I wanted to learn what the scientists had to say.

The article started with these statements from two different scientists:

In 2025, it’s time we take a hard look at what we’re eating, prioritize whole food and stop being swayed by marketing tactics that put profit over our health.

and

The evidence is clear: the food we eat has a profound impact on our health. A diet low in fiber and high in unhealthy, heavily processed foods is linked to insulin resistance, increased inflammation and an elevated risk of conditions like type 2 diabetes and cardiovascular disease.

I wholeheartedly agree with all of that!

I thought it would be interesting to share the trends listed in the article with you, as well as my two cents worth related to each one, so in no particular order, here they are.

Trend #1: Stop Worrying About Getting Enough Protein

My two cents: I agree! Unless you are a body-builder, you’re likely getting enough protein (textbook for the average adult is 0.8 grams of protein per 1 kg of body weight). Chances are you may even be getting too much protein, especially if you regularly use protein powders. Too much protein can cause health issues, including putting a burden on your kidneys. An easy rule-of-thumb is to make your breakfast, lunch, and dinner plates ¼ protein, whether that be a grass-fed/pastured/free-range/wild-caught animal-based protein, or a WHOLE food plant-based protein (avoid the fake meats and other highly processed products). Eggs are a super star when it comes to protein bioavailability! Confused about all the different kinds of eggs out there? Check out this blog I wrote that’s all about eggs!

Trend #2: Try Some Gut-Healthy Drinks.

My two cents: I agree! Try some kombucha for a delicious and refreshing drink that will support your gut health. Gut health isn’t just about supporting your digestion – it’s about supporting overall health, both mental and physical. Our gut is the boss of us! It’s easy and fun to make your own kombucha. Find out how I make my own by clicking here.

Trend #3: Veganism or the Carnivore Diet

My two cents: There isn’t one way of eating that is right for everyone; however, most folks would benefit from eating more whole, natural plant-based foods, especially more vegetables. Beware of fake animal-based products (e.g. immitation meats, dairy, eggs, cheese) as many are highly processed and contain a lot of unhealthy ingredients. In the end, many of these pseudo-animal-based products offer little benefit and could even do more harm than good. You don’t have to become vegan or vegetarian to be healthy; in fact, some people who become vegan or vegetarian do not do it in a healthy way and end up becoming deficient in some very important nutrients, in particular vitamin D and vitamin B12. Strive for 5 to 7 servings of vegetables a day and/or strive to make ¾ of your lunch and dinner plate vegetables. Veggies are loaded with fibre and powerful health-boosting nutrients that are foundational to overall health.

Trend #4: Reduce Ultra-Processed Foods (UPFs)

My two cents: I agree! The article states that “Over 60 percent of our diets consist of UPFs, which are linked to increased disease risk, including obesity, type 2 diabetes and even brain disease and dementia. Cutting back on UPFs can help reduce metabolic disease and heart disease, the two biggest killers.”

If you buy packaged foods, it’s critical to read and understand the nutrition and ingredient labels, and choose minimally processed packaged foods with few ingredients listed. For example, a healthy yogurt only needs two ingredients: whole milk and bacterial cultures. If there are ingredients listed that you’ve never heard of before or that you’d be more likely to find in a science lab than in the average kitchen, think twice about putting that product in your grocery cart. Packaging claims such as ‘natural’, ‘organic’, ‘gluten-free’, ‘non-GMO’, mean nothing if the product is also full of unhealthy ingredients. At the VERY least, avoid excess sugar (note that 4 grams of sugar = 1 tsp) and highly processed oils, including vegetable, corn, soy, cottonseed, safflower, sunflower, and canola (to name a few).

Trend #5: Intermittent Fasting Has Real Benefits

My two cents: It depends, and it’s not for everyone. The research I’ve read on it suggests it still isn’t conclusive, and that more needs to be done. Some folks think intermittent fasting means you can eat whatever you want if you restrict your eating to an 8-hour window. That is absolutely FALSE. You still have to make healthy choices. In my opinion, one issue is that most folks eat their heaviest meal, supper, way too late in the day. The process of digestion takes A LOT of energy, and when we’re sleeping the majority of our energy should go towards cleansing and repairing our cells and tissues, not towards the process of digestion.

My nutrition mentor who is now 102 years old, always said to eat breakfast like a king, lunch like a prince, and supper like a pauper. By eating most of your calories earlier in the day, you have the entire day to use/burn them. I guess I have been intermittent fasting for decades without knowing it, as I usually start my day by eating breakfast (breakfast = break the fast from a night of not eating) around 7:30am/8:00 am and end my day by eating dinner around 5:30pm/6:00pm. That equates to around 14 hours of ‘fasting’.  Personally, I would suggest that before you think about intermittent fasting, you should think about whether or not you’re making healthy food and beverage choices throughout the day regardless of what your ‘eating window’ is.

Trend #6: Swap snacks for healthier options such as nuts, seeds, and whole fruits, and eat them earlier in the day to support metabolic health.

My two cents: I agree! I’m not sure what kind of ‘snacks’ they are talking about swapping out, but if they come from a vending machine or your local popular coffee shop … you can imagine that a change to nuts, seeds, and whole fruits is a good step.

Trend #7: Add rye bread, kimchi, sauerkraut, mushrooms, nuts, seeds, extra virgin olive oil (EVOO), and dark chocolate to your diet.

My two cents: I found it funny that some of these foods were listed as ‘trendy’ as they’ve all been around for centuries. Regardless, the most important two words in nutrition are VARIETY and MODERATION, so while there is nothing wrong with any of the foods listed in this trend, here are a few things to consider.

Rye bread – I’m not sure why rye bread was specifically mentioned. It’s not gluten-free and there are breads that are healthier than rye bread. I’m not going for this one. I’ll stick to the occasional slice of sour dough or sprouted grain bread. Which one is better? Click here to learn more.

Kimchi & sauerkraut – Both are made with cabbage, which is loaded with health boosting nutrients. If properly fermented, these foods are a great source of probiotics. It’s super easy to make your own sauerkraut. Here’s a video where I show you how!

Mushrooms – Different mushrooms offer different health benefits. Instead of always going for the more popular ones, including button and portobello mushrooms, try those that research suggests offer a bigger health-boosting punch such as shiitake, maitake, oyster, and lion’s mane.

Nuts & Seeds – Variety and moderation is key, as is choosing raw and unsalted varieties. Check out this blog to learn more about maximizing the health benefits of nuts.

EVOO – EVOO is generally considered to be heart-healthy, but not all olive oils are created equal and many on the grocery store shelf are faking it! Click here if you’d like to know how to shop for the best EVOO.

Dark chocolate – I LOVE dark chocolate and eat a little piece of it almost everyday. Some studies say that craving dark chocolate is a sign of a magnesium deficiency. Go for dark chocolate that is at least 70% cocoa and be aware that overindulging can be a problem due to the potential presence of various heavy metals. You can learn more about that issue here.

Trend #8: Consult A Nutritionist

My two cents: Of course I agree! Full disclosure: This wasn’t mentioned in the article as a trend for 2025 but it should have been! While nutrition research is slowly improving, there is still a lot of contradictory information out there, including some that is just plain wrong and misleading. Also, believe it or not, social media is NOT your best source of evidence-based nutrition-related information. This year, why not get on the right track by having a consult with a Registered Nutritional Consultant, like yours truly, and save yourself a lot of wasted time, money, and effort chasing the latest and greatest trend.

Take control of what you can!

Tips for the Holidays

As you prepare for the holidays, I thought you might be interested in some delicious recipes, some tips that can  help us to be more mindful regarding holiday indulging, and some health-boosting related gift ideas.

First off, there’s my 12 Days of Christmas Recipes! There’s something for everyone, and for every occasion, including soups & starters, appetizers, side dishes, a one-pot chicken curry, treats (including an easy no-bake recipe), and a festive breakfast idea.

If you’d like to avoid grains/wheat/gluten without sacrificing deliciousness, check out my 5 Grain-Free Appetizer & Party Foods blog.

Veggie Tree Recipt Link provided!

Interested in some practical ways you can enjoy all the season has to offer without completely going off the rails? Consider trying out one or more of my Twelve Tips of Christmas. They’ll help you to be a bit more mindful of your holiday indulgences so you can stay on track over the holidays.

Finally, make sure you check out the STORE tab at www.perfectresonance.com for health-boosting gift ideas, including books, DVDs, and gift certificates for nutrition consults.

Happy Holidays!

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