Moving Up: New Website Launch

Hi Everyone,

Thank you for being such loyal readers and supporting Friendly Nutrition, you are amazing! Over the past month we have been slowly re-branding our company to make it more inclusive of our style and support multiple areas of health/wellness, nutrition, recipes, fitness and related products. We have renamed the brand and are restyling the website – moving on up!


Our new company/brand name is Nature’s Peach, something that to us describes the look and heart of our company. We love all things natural (food, beauty, cleaning) and feel at home amongst the rolling hills and farms of the country side. The simple life of roaming the farmers market, playing in your garden, cooking from scratch and supporting local businesses is where our hearts lie. Nature’s Peach embraces all of these aspects while keeping things bright and fresh. We hope you love the new name and style as much as we do.

Nature’s Peach will be providing the same great recipes and health information as we discuss here at Friendly Nutrition, while expanding to nutrition consulting and programs, health conscious products, recipes and healthy living videos, and much more! Come join us at!

country side

We’d love to hear from you and help make Nature’s Peach your go to blog.

Comment below with what types of recipes and health information you want to see. Let us know what are your favourite health conscious products and companies (we love trying new products). Or let us know what types of videos you want us to make. We love to hear from you!

*Celebrate with us – to celebrate our new brand launch all nutrition programs are 20% off! Hurry sale only lasts until the end of the week (Sunday at 12pm).


Jump Start Your Health – We’re here to help!





Moroccan Inspired Quinoa Salad

Fresh salads are probably my favourite thing to eat. They make me feel so energized and nourished without feeling heavy and weighed down. You know what I’m talking about. That food coma induced by binging on fried, greasy, at the time great tasting chicken or pizza. Join my club and embrace the humble yet versatile salad and ditch that grease coma. Full of colour, fresh veggies and great protein, salads make the perfect light lunch or dinner and always make me happy.

Moroccan quinoa salad 1

Fresh ingredients are full of health supporting vitamins and minerals and contain living enzymes which help assist our digestion. More than you can say about those above mentioned grease pits. Let’s start a salad revolution, the possibilities are endless.


1 cup quinoa

1 cup chicken stock (can use veggie stock)

1 cup water

1 tsp onion powder

1 tsp paprika

½ tsp turmeric

¼ tsp oregano

¼ tsp basil

1 bay leaf

1 red bell pepper, diced

½ cup red cabbage, thinly sliced

2 medium carrots, grated

¼ medium Spanish onion, diced

1 (540mL) can chickpeas, drained and rinsed

Fresh spinach (optional for serving)


½ cup balsamic vinegar

¼ cup apple cider vinegar

½ cup olive oil

1 Tbsp Dijon mustard

Salt and pepper to taste


  1. In a stock pot combine quinoa, chicken stock, water, and spices. Bring to a boil then reduce heat and simmer for 15 minutes with the lid on, stirring occasionally. Once water is almost all absorbed remove from heat and let stand for 5 minutes with the lid on.
  2. In the meantime, chop the veggies and rinse the chickpeas.
  3. Add veggies and chickpeas to the cooked quinoa and toss to combine.
  4. For the dressing combine all ingredients and give it a good whisk. Pour half the dressing over the salad and toss to combine. Save the remaining dressing for serving. As you let the salad sit the dressing will be absorbed into the quinoa.
  5. Store in an air tight container in the fridge.

*optional: serve the quinoa over a bed of fresh spinach to make the salad a little heartier and add another level of freshness.

Moroccan quinoa salad 4

Moroccan quinoa salad 2

Moroccan quinoa salad 5

Start the salad revolution!





Snack Attack: Sunflower Oatmeal Truffles

sunflower oatmeal truffles 7

Snacking throughout the day is extremely important when we talk about health and nutrition. Having a balanced snack between meals helps to balance our blood sugar, keep our energy levels high and keep our metabolism revving. All goals that everyone talks about achieving. However, a large number of people skip snacks, in fact a large number of people skip meals in general. It’s no wonder people are always saying they are tired, have sweet cravings, can’t lose the last 5 pounds, or just can’t think straight. When we starve our body how can we expect it to work at the high levels we demand.

It was time for me to restock my fridge with snacks for the week so I looked through the cupboards to see what ingredients I had on hand and came up with this super easy and delicious recipe. It takes maybe 10 minutes to make and you will have snacks for the entire week to come.

sunflower oatmeal truffles 2

Sunflower Oatmeal Truffles


1/2 cup sunflower seed butter (you can use any nut/seed butter you like)

1/4 cup raw honey (could use maple syrup if vegan)

1 tsp vanilla

5 medjool dates, soaked and chopped

1/4 – 1/2 cup dairy-free chocolate chips (I like it chocolaty so I went on the heavy side)

1 1/2 cup oats (I used quick cook because it’s what I had, but any rolled oats are great)

1/3 cup hemp seeds, shelled – for rolling


  1. Simply combine all ingredients except the hemp seeds in a bowl and mix until well combined. The dough should be sticky and hold together when squeezed between your fingers.
  2. Grab about 1 tsp of dough and squeeze it in your hand, then roll into a ball.
  3. Roll through the hemp seeds and then again between your palms to make sure the hemp seeds stick. Continue this process until all the dough is used.
  4. Place truffles on a plate and let set in the fridge for a couple of hours.
  5. Once set you can eat or place in an air tight container and store in the fridge for snacking throughout the week.

*Tip – the dough sticks less to your palms if they are slightly damp. It is also helpful to give your hands a rinse a couple of times while rolling to prevent too much of the dough from sticking. Or you can just keep rolling and become a sticky mess like I did 🙂

There is no excuse not to have healthy balanced snacks on hand because this recipes literally takes less time than it does to shower 🙂

sunflower oatmeal truffles 3

sunflower oatmeal truffles 1

sunflower oatmeal truffles 4

Happy Snacking



Creamy Zoodles 

zoodles 3

Yesterday was meatless Monday and I made the most delicious, creamy, avocado pasta salad. This simple recipe for creamy “zoodles” makes the perfect side dish or easy weeknight meal. No cooking makes it the ideal dish for those hot summer nights (I promise they’re coming).

The creamy avocado adds amazing skin loving fats and vitamin E while the raw zucchini adds amazing crunch, fiber and energy promoting B vitamins.


4 zucchini’s (I did one per person)

1 ripe avocado

2 Tbsp olive oil

Juice of 1/2 – 1 lemon

1/4 – 1/2 tsp chili flakes

Salt and pepper to taste

1/4 cup cilantro, chopped

1/4 cup goat cheese (I used a Chive variety, but if not add 2 Tbsp chives)

*to make vegan you can use 1/4 cup raw cashews (soaked for 4 hours) and 2 Tbsp chives. This will mimic the goat cheese.

IMG_0915 (2)


  1. Using a spiralizer, turn your zucchini into spaghetti noodles. *don’t have a spiralizer, just use a vegetable peeler to make linguine style noodles.
  2. In a food processor combine avocado, oil, lemon juice, chili flakes, salt, pepper, goat cheese (or cashews), and cilantro.
  3. Pulse to purée until everything is combined and creamy.
  4. Toss zucchini with the cream sauce to combine and serve.

IMG_0916 (2)

avocado cream sauce 2

zoodles 2

zoodles 4

This recipe makes the perfect meatless meal (sprinkle with hemp seeds for protein) or an easy side dish.




Squash those pasta cravings: Spaghetti Squash Lasagna


Spaghetti squash is one of my favourite things to cook when I’m craving pasta. It gives you that pasta like feel but is loaded with fiber, vitamins A, C, and B and has a delicious subtle sweetness. This dish is the perfect healthy solution for any pasta craving.



2 large spaghetti squash (or 3 medium/small)

4 Tbsp. olive oil/avocado oil (divided)

1 ½ tsp. dried oregano

1 tsp. dried basil

2 tsp. onion powder

Salt and pepper to taste

2 bell peppers, diced

1 cup mushrooms, diced

1 zucchini, diced

½ onion, diced

1 can spicy tomato sauce (can add chili flakes to regular tomato sauce)


  1. Preheat oven to 375o.
  2. Cut the spaghetti squash in half length-wise. Scoop out the seeds and drizzle with 2 Tbsp. oil and spices. Place flesh side down on a parchment lined baking sheet. *TIP – cut the ends off the squash before cutting in half (it will save you some energy and potentially a finger or two 😉 ).
  3. Place the squash in the oven and bake for 30-45 minutes. Timing depends on the size of your squash. You want the squash to be slightly tender (enough to prick with a fork), but not overly soft and mushy.
  4. Once cooked remove squash from the oven and let cool while you make the sauce.
  5. In a large skillet heat 2 Tbsp. oil (I like avocado oil) over medium heat. Add diced onions and peppers. Cook until soft, about 5 minutes.
  6. Add mushrooms and zucchini and cook another 3 minutes. Season with salt and pepper.
  7. Add tomato sauce to the veggies and heat through for a couple minutes. Remove from heat.
  8. Using a fork scoop squash into a greased 9×11 baking dish. Arrange squash so it covers the entire bottom of the dish. *TIP – using a fork helps create the spaghetti like strands.
  9. Pour sauce to cover the squash and bake at 375o for 10-15 minutes, just until the sauce is bubbling and everything is heated through.




*for a make ahead meal assemble the lasagna, cover and freeze. When you’re ready to eat, defrost and heat through in the oven.

Banish those pasta cravings and discover a new favourite recipe.