If you’re craving a cozy, satisfying fall dinner — this Sausage-Stuffed Butternut Squash is the perfect pick. It’s packed with protein, comforting flavours, and nutrient-dense seasonal produce to help you stay energized through cooler days. Why we love it: Protein-forward for blood sugar balance: Sausage and eggs (optional) provide protein and healthy fats to [...]
We’re delighted to share that Dr. Charity Au, ND, who many of you already know as our IV therapy provider, is expanding her care at Soma and Soul Wellness to include comprehensive naturopathic visits, acupuncture, and bioidentical hormone replacement therapy (BHRT). With a background in Psychology and Kinesiology, Dr. Charity brings a unique perspective [...]
Busy mornings call for simple, real food. Breakfast Tacos use warm tortillas, soft scrambled eggs, black beans, peppers, avocado, and salsa. Ready in minutes. Easy to adapt: use corn tortillas for gluten-free, skip cheese for dairy-free, or swap in a tofu scramble for vegan. Why we love it: Protein + fibre: Eggs and beans [...]
When weeknights are full and you still want something colourful, plant-forward, and satisfying, Vegetarian Stuffed Peppers deliver. It’s a complete, gluten-free meal in one pan—and easy to adapt for dairy-free or vegan preferences. Here's why it's a great meal option: Plant protein + fibre: Beans and whole grains support fullness, blood-sugar balance, and gut [...]
With cooler days ahead, we’re leaning into simple, cozy dinners that still feel nourishing. One-Skillet Apple Cider Chicken checks every box: golden, juicy chicken simmered with crisp apples, sweet onions, and fresh herbs in a bright cider pan sauce—all in one pan. It’s naturally gluten-free, dairy-free, Paleo, and Whole30-friendly, and it comes together fast [...]
With cooler weather moving in, an easy, warm, no-fuss meal is exactly what we want. This Freezer-Friendly Coconut Curry Chicken Stew checks all the boxes. It’s built on protein-packed chicken and chickpeas, fibre-rich vegetables like sweet potato, mushrooms, and spinach, and a creamy coconut-milk base for a balanced, satisfying bowl. This recipe is also [...]
If you’re looking for a hearty, nourishing meal that comes together in one pot, this Healthy Hamburger Soup is a must-try. Made with lean ground beef, plenty of vegetables, and simple pantry spices, it’s rich in flavour while still being light and nutrient-dense. What makes this soup so perfect is its balance — protein [...]
If you’re craving a quick, flavourful lunch that doesn’t skimp on nutrition, this Pesto Chicken Salad checks all the boxes. Made with chicken, fresh herbs, and a pesto dressing, it’s creamy, satisfying, and packed with protein to keep you fuelled throughout the day. What makes this salad so versatile is how easily you can [...]
The Overlooked Middle: Why Perimenopause Deserves More Support Perimenopause - the transitional phase before menopause - can last anywhere from two to over ten years and often brings erratic hormone swings, mood shifts, insomnia, and weight challenges. Using age 50 as a proxy for menopause, about 25 million women pass through menopause each year, [...]
If you’re looking for a back-to-school snack that’s both nourishing and kid-approved, these Blueberry Oatmeal Cookies are the perfect fit. Bursting with juicy blueberries and made with pantry staples, they’re chewy, lightly sweetened, and free from gluten and dairy—with an option to keep them nut-free. Best of all, they’re easy to whip up in [...]
