Chili Garlic Pineapple Chicken Skewers


Chili Garlic Pineapple Chicken Skewers


  • 5-6 chicken breasts cut into 1” cubes
  • ¾ cup pineapple juice
  • 3 Tbsp soya sauce
  • 2 Tbsp honey
  • 2 tsp chili garlic sauce
  • 1 clove garlic minced (optional)
  • 1 tsp sesame oil
  • 1 Fresh pineapple cut into 1” chunks
  • Green onion (optional) as garnish


  1. Make marinade by combining pineapple juice, soya sauce, honey, chili garlic sauce, garlic, and sesame oil. Pour over chicken in a small dish or Ziploc bag, Stir until chicken is submerged. Leave in fridge for a minimum 1 hour but can be left overnight.
  2. Alternate threading chicken and pineapple onto skewers. (I find metal skewers work great but if using wooden skewers make sure you have soaked them in water first)
  3. BBQ skewers on tinfoil for ~10min or until chicken is no longer pink. Turn them as grilling (the pineapple will create a nice brown glaze). Enjoy!


Minestrone Soup


Minestrone Soup

  • Servings: 5-6
  • Difficulty: easy
  • Print

One of the most common nutrition challenges I hear about is eating enough vegetables. One way to get more in is to make vegetable soup and freeze the extras for an easy addition to meals!


  • 3 Tbsp Olive oil
  • 1 white onion, diced
  • 1 celery stalk (~1/2 cup), diced
  • 1 carrot (~1/2 cup), diced
  • Optional: 1 small zucchini (~1 cup), thinly sliced
  • ½ cup green beans cut into 1 inch pieces
  • 1 cup potatoes, cut into small cubes
  • 4 garlic cloves, minced
  • 1 – 14oz (398ml) can diced tomatoes with juice or 2 cups fresh tomatoes, diced with juice
  • 4 cups vegetable broth
  • 1 tsp oregano
  • ½ tsp basil
  • ½ tsp black pepper
  • 2 cups water
  • 1 – 14 oz (398ml) can kidney beans, drained and rinsed
  • Optional: ¾ cup small shell pasta (don’t use if freezing because the pasta gets mushy)
  • Optional: a few handfuls baby spinach


  1. Heat olive oil in a large soup pot. Sauté onions, carrots and celery for ~3min. Add zucchini, green beans, potato and garlic. Cook for an additional 5 min until everything is softened.
  2. Add tomatoes, vegetable broth, spices and water. Cover with lid, bring to a boil and then reduce heat to simmer for 20min.
  3. Stir in kidney beans, pasta and spinach if using. Cover and simmer for an additional 15-20min or until potato and pasta are cooked. Enjoy!

Sweet & Spicy Fish Sauce


Sweet & Spicy Fish Sauce

  • Servings: ”4”
  • Difficulty: easy
  • Print

Need a new way to serve fish? This recipe is super easy and tasty! Inspired by an Indonesian sauce called Sambal Kecap and my Mother-in-law who made us something similar in the Philippines.


  • 1 medium tomato
  • 1 Tbsp freshly squeezed lime juice
  • 1 Tbsp low sodium soya sauce
  • 2 Tbsp purple onion, diced
  • 2 Tbsp sweet bell peppers, diced
  • 1 Tbsp Jalapeño, minced (or any other hot pepper depending on your heat tolerance!)


Combine all ingredients in a bowl. Serve as a sauce with any fish!

Zucchini Radish Salad

zucchini radish salad

Zucchini Radish Salad

  • Servings: ”4”
  • Difficulty: easy
  • Print

A great use for garden zucchini – just pick it before it gets too big!


  • 1 medium zucchini, thinly sliced into long strips using a mandolin or a vegetable peeler
  • ~4-5 radishes, thinly sliced
  • ¼ of an onion, sliced
  • 1 clove minced garlic
  • ½ cup vegetable oil
  • ¼ cup white vinegar
  • 1 tsp salt
  • 1 Tbsp sugar
  • Dill to taste (fresh preferred but can use dried dill weed)


Mix zucchini, radishes and onion in a bowl. Combine remaining ingredients in a small jar to make the salad dressing.  Shake well.  Pour dressing (to taste) over the vegetables.  (You will likely have extra. Store in fridge.)




Sweet & Sour Chicken Rice Bowls


Sweet & Sour Chicken Rice Bowls

A kid-friendly one pan meal for easy cleanup!


  • 2 Tbsp tomato paste
  • 2 Tbsp brown sugar
  • 2 Tbsp soya sauce
  • 2 Tbsp white vinegar
  • 3 cloves minced garlic
  • 1 tsp red pepper flakes (optional)
  • 5 Chicken breasts cut into 1” cubes
  • 1 Tbsp vegetable oil
  • 3 cups low sodium chicken broth
  • ~1 cup fresh pineapple cut into chunks (or 1 can of pineapple chunks, juice drained)
  • 1.5 cups uncooked white rice
  • 1 cup carrots sliced thinly
  • ½ cup each diced red and green pepper
  • 1 tsp onion powder
  • ½ cup green onion thinly sliced (optional garnish)


  1. Mix together tomato paste, brown sugar, soya sauce, vinegar, garlic and optional red pepper flakes in a small bowl. Set aside.
  2. Sauté chicken breast chunks in oil in a large deep frying pan (you need a lid) over medium heat until no longer pink.
  3. Add remaining ingredients except green onion.
  4. Stir and cover. Bring to a boil, reduce heat to simmer and cook until most of the liquid is gone and rice is cooked. ~20 minutes. Garnish with optional green onion. Enjoy!




Easier than you think to make homemade!


1/2 c warm water (you may need a bit more)

~8g package active dry yeast

1 tsp sugar

2 1/4c all-purpose flour

1/2 c plain Greek yogurt

1 tablespoon oil (a bit more to grease the pan)


  1. In a small bowl, add the sugar, water, and yeast together. Stir to combine well. Let it sit ~10-15min. Place flour in a large bowl, make a well in the middle.  Add the yeast mixture, yogurt and oil. Knead the dough (or use a dough hook on a mixer) until smooth and shiny. Cover the dough with a damp cloth and let it rise in a warm place for ~1hr. (The dough should double in size)
  2. Divide the dough into 8 portions and roll out each into a flat circle.
  3. 3. Heat up your frying pan (a cast iron skillet works best) over medium high heat.  Lightly oil pan and place dough on pan. The dough should puff up, bubble and dark spots appear. Flip and cook the other side. Enjoy!


Homemade Taco Seasoning


Homemade Taco Seasoning

  • Servings: single meal or batch
  • Difficulty: easy
  • Print

Great flavor without all the salt!


Single Batch:
(makes approximately 2 tbsp spice mix for 1 pound ground meat)

1 Tbsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1/2 tsp paprika
1 tsp ground cumin
1/2 tsp salt
1 tsp black pepper
1/2 tsp cornstarch
1/8 tsp or more cayenne pepper (optional if you like it spicy!)

Make Ahead Big Batch:
(makes 8 batches of spice mix; use 2 tbsp spice mix per 1 pound ground meat or poultry)

8 Tbsp chili powder
2 tsp garlic powder
2 tsp onion powder
2 tsp dried oregano
4 tsp paprika
8 tsp ground cumin
4 tsp salt
8 tsp black pepper
4 tsp cornstarch
1 tsp or more cayenne pepper (optional if you like it spicy!)


  1. Combine all the spices in a bowl (store extra in an air-tight container or jar).
  2. Brown ground meat in a saucepan. Add 2 tbsp taco seasoning per 1 pound of ground meat or poultry along with 1 cup water and simmer until most of the water has evaporated.
  3. Serve ground seasoned meat in soft corn tortillas, hard shell corn tortillas or in flour tortillas along with your favorite toppings such as shredded lettuce, diced tomatoes, diced onions, diced peppers, cubed avocado, beans, salsa, grated cheese, sour cream and/or cilantro. Alternatively you can use the leftovers make a taco salad out of the same ingredients.

Olive Tapenade


Olive Tapenade

A great spread if you are an olive lover! Thanks to my friend @melanieyyc for sharing the recipe...


  • 1/2 cup pitted kalamata olives
  • 1/2 cup pimiento stuffed green olives
  • 1-2 cloves minced garlic
  • Drizzle of olive oil


Blend in blender until mixed but still a chunky consistency. Great with crackers or a charcuterie board spread!


Sheet Pan Lemon Chicken with Potatoes & Spinach


Sheet Pan Lemon Chicken with Potatoes & Spinach

  • Servings: ”4-5”
  • Difficulty: easy
  • Print

Our family loves this easy and delicious supper recipe!

Adapted from Taste of Home


  • 6 medium red potatoes cut into 1 inch pieces
  • 1 large onion, coarsely chopped
  • 2 Tbsp olive or avocado oil
  • 3 garlic cloves minced
  • 1 tsp salt, divided
  • 1 tsp dried rosemary, crushed, divided
  • 1 tsp ground black pepper, divided
  • ½ tsp paprika
  • 6-8 bone in chicken thighs, skin removed (or remove yourself)
  • 8 cups fresh spinach
  • Juice of 1/4 – 1/2 a lemon (to taste)


  1. Preheat oven to 425˚F
  2. Mix potatoes, onion, oil, garlic, ½ tsp salt, ½ tsp rosemary, ½ tsp pepper in a bowl until nicely coated. Transfer to a greased sheet pan (cookie sheet) Option: cover in foil for easy cleanup.
  3. In another small bowl, mix together paprika, and the rest of the salt, rosemary and pepper. Sprinkle over chicken and then place chicken in between potatoes on the pan. Roast for ~35min or until chicken is no longer pink.
  4. Remove chicken from pan and stir in spinach with the potatoes. Roast for another ~10min until spinach is wilted and potatoes are tender.
  5. Return chicken to pan and sprinkle lemon juice over entire pan. Serve and enjoy!


Why our Family left Competitive Sport…


…at least for now.

I am a huge sports fan.  I am the fan that PVRs and watches every single Olympic event.  I have great respect for athletes and admire what they accomplish.

In our own family, we have 3 active sons.  They have tried out several sports (soccer, basketball, track, diving, and more) but all ended up in competitive swimming.  Partially because our oldest absolutely loved it and then I thought it would be easier if they all followed suite.  They all have the great skill of swimming now (a life-skill I might add) and have learned many valuable lessons from the sport and their coaches.

Benefits of sport that I have seen:

  • learning about leadership and teamwork
  • developing coping mechanisms for anxiety before/during competition
  • learning to deal with loss, disappointment and developing resilience
  • developing patience and perseverance
  • improving social skills and different friends
  • building self-esteem and confidence
  • discipline and respecting authority

So where did it go wrong? 

The demands of the sport as they grew older became larger and a much more demanding commitment time-wise and financially for our family.  Our oldest began practice before school, I had to leave work early to get them to the pool, dry land training began and meets spanned entire weekends.  Really between the 3 boys we only had Sundays off but not even if there was a swim meet.  We even carpooled but it didn’t really put a dent in all the driving.  There was really no time for other interests, school sports or socialization with their school friends.

The funny thing was as a mom I was still willing to continue…why?  This took we a while to figure out but I’ve realized several things:

  1. Fear was holding me back from doing the right thing for our family.  Fear of my sons not being heavily involved in an activity, leading to getting into trouble as teenagers: drugs, alcohol, poor friend choices, etc.  But what I was missing that if my kids are so heavily involved in sport, I won’t have time to connect, teach or build relationships with my children which in turn can lead to the above anyway.
  2. Being different. (If families are blessed with the income for their children to participate in sport,) I think as parents we can get so caught up in helping our children finding their sport or “thing” that once they find it we can go overboard in lessons, camps, coaching, etc. that help them excel but it doesn’t teach them good life balance.  It’s so easy to get sucked into the “more is better mentality” and unfortunately this doesn’t leave time for kids to just be kids.
  3. Change is difficult.  At least for me it is.  And I guess this leads me back to fear and fear of the unknown.  It’s easier to stay in the same routine and pattern that’s familiar even if it’s destructive or not fully in line with your values.

I cannot recommend or say what the right decision is for other families but I’d just encourage you to make sure what you and your children are involved in aligns with your core values as a family.  The demands of our sport started affecting my work, my son began being tired at school, I was getting sick more often, we were rarely able to do the family activities we loved (bike, hike, ski, etc.) and it was becoming quite the challenge to find a Sunday church time that would work.  But what was most destructive was that our family meals and time together were suffering.  Research has shown that family meals are so important for connection and the health of our children.  This fact I could not ignore.

Research has shown that simply sitting down at the kitchen table and sharing family meals has a positive impact on children and teenager’s development.  Children and teens that eat regular meals with their family have been shown to have improved food choices, better nutrient intakes, lower eating disorder risk, better social adjustment and improved school performance.

Also, I have witnessed and learned in my dietitian career to be cautious when the only identity your child has is their sport.  In working with young adults and teenagers suffering with eating disorders, I have seen many young elite athletes have one sport become the one and only thing they live for.  Their whole identity seems to be wrapped up in “I’m a hockey player” or “I’m a dancer”.  Great that they have found “their thing” but I see the destructive side when they suddenly cannot play their sport anymore (ie. because of injury, age, etc.).  I see a huge loss in identity and young people feeling lost because they have nothing else to turn to.  All their time and attention has been devoted to that one sport.  I just have to say to encourage your children to diversify and have several interests, hobbies and/or sports.

This leads me to the research that shows that children should diversify… The American Orthopaedic Society for Sports Medicine (AOSSM) put together an “Early Sport Specialization Consensus Statement” in 2016 because of concerns of this growing trend in children’s sport.  (Single sport specialization is defined as 9 months or more of one sport to the exclusion of others.)

The overall results were: “there is no evidence that young children will benefit from early sport specialization in the majority of sports. They are subject to overuse injury and burnout from concentrated activity. Early multisport participation will not deter young athletes from long-term competitive athletic success.” (AOSSM, 2016)

From a public health perspective, why isn’t more being done?  According to the AOSSM early sports specialization has actually been identified as damaging for an athlete’s future physical and mental health.    From another excellent read “Fear, greed, broken dreams: How early sports specialization is eroding youth sports”  J.J. Adams says “These days, alas, the fun in youth sports is rapidly fading, the dreams of children replaced by the ambitions of adults.”(Adams, 2018)  I’m hopeful that children’s sport leagues, coaches and parents will all pay attention and learn from this valuable research and information to affect change for the future.  My personal hopes are that there will be more opportunities for children’s recreational sport and early sport specialization will become taboo.

So I’m not sure where the future will lead my sons but for now competitive sport is on hold and I’m really excited about all the new possibilities and opportunities for our family!