Cheryl Pattyn
Cheryl Pattyn

Perfect meal

When I saw this recipe I got very excited – why??

  1. this meal can be the perfect post workout meal, just add some chicken or left over turkey from thanksgiving
  2. this salad can be made and stored in the fridge for 2-3 meals for the week
  3. its so colourful

I really like quinoa, its higher in protein and better for you than rice or pasta.  Butternut squash is just so yummy and sweet when roasted, the colour of the dried cranberries, the crunch of the pumpkin seeds plus all the good fats and zinc they provide us with a very healthy homemade oil and vinegar dressing – perfect!

And who would not want to eat this at thanksgiving either??



  • 3 cups butternut squash, chopped
  • 1 Tbsp. olive oil
  • 1 cup uncooked quinoa (I used rainbow quinoa but any type will do)
  • 1½ cups water
  • ⅓ cup dried cranberries
  • ⅓ cup red onion, finely chopped
  • 3 Tbsp. toasted pumpkin seeds
  • salt and black pepper
Balsamic Vinaigrette
  • ½ cup olive oil
  • ¼ cup balsamic vinegar
  • 1 tsp. honey
  • 1 tsp. Dijon mustard
  • 1 garlic clove, minced
  • salt and black pepper

Just click on the mouth watering picture to see the instructions!

Cheryl Pattyn
Cheryl Pattyn

A New Twist on your Slaw!

So when I saw this recipe I had to try it.  I love coleslaw, and cabbage is so good for you.

Cabbage has the highest amount of some of the most powerful antioxidants found in cruciferous vegetables – phytonutrients such as thiocyanates, lutein, zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes. Research has shown these compounds to protect against several types of cancer, including breast, colon, and prostate cancers. They also help lower the LDL (low-density lipoprotein) or “bad cholesterol” levels in blood, which can build up in arteries and cause heart disease.

Rich in vitamin K, cabbage provides 85 percent of the body’s daily requirement. This is very important, not only for bone metabolism, but as a known Alzheimer’s disease preventative by limiting neuronal damage in the brain. The 54 percent daily value of vitamin C supplied to the body with one serving of cabbage is impressive, too – even more than oranges – which can help scavenge harmful, pro-inflammatory free radicals and protect against infection.

Cabbage is also an excellent source of fiber, vitamin B6, folate, and manganese, as well as healthy amounts of thiamin (vitamin B1), pyridoxine (vitamin B6), and pantothenic acid (vitamin B5). It also provides iron, magnesium, phosphorus, calcium for strong bones, and potassium for regulating the heart rate and blood pressure. (

I know a lot of people see coleslaw as more of a summer dish, but this recipe definitely takes it into the fall and would impress any guests this Thanksgiving.

Just click on the pic to see the full recipe!


Cheryl Pattyn
Cheryl Pattyn

Cauliflower Veggie Meatballs

Hey everyone, for this weeks recipe, we are going vegetarian and using cauliflower to make the meatballs!  Now I know if I where to make this recipe, I maybe the only one to eat it.

If you are not a cilantro fan than you may want to skip this recipe too but this recipe is definitely a good hearty fall meal.

Now the recipe has links to specific brands of seasonings – feel free to use the what you have at home for cinnamon, turmeric, allspice and black pepper.

If you decide to make this recipe be sure to let me know what you/your family thought of it.

Just click on the picture to see the full recipe



Cheryl Pattyn
Cheryl Pattyn

Overnight Oatmeal

Like I promised, here is your easy and nutritious way to eat oatmeal without having to fuss over it in the morning and it has peanut butter, one of my favourite food groups 🙂  You could also substitute out the peanut butter for almond or cashew butter if you prefer.

Peanut Butter Overnight Oats

½ cup unsweetened almond milk
¾ Tbsp. chia seeds
2 T peanut butter or almond butter
1 T organic honey
½ cup rolled oats
sliced banana or berries















Add almond milk, chia, nut butter and honey in a bowl and stir.

Add oats and stir again, pressing down to make sure they are covered with the almond milk.

Cover with plastic wrap and place in refrigerator overnight.

Top with sliced banana or berries.


So there you have it and be sure to let me know what you think of this awesome recipe.

your partner in health


Cheryl Pattyn
Cheryl Pattyn

Four A’s Salad (Avocado, Apple, Arugula, Asparagus)

Just like I promised, here is your healthy salad recipe that makes the most of avocado’s delicious flavor and creaminess. 

Four A’s Salad (Avocado, Apple, Arugula, Asparagus)


1 avocado
1 apple
1 bunch asparagus
4 cups arugula
3 T extra virgin olive oil
3 T fresh squeezed orange juice
1 tsp honey 


Toss asparagus in 1 T. olive oil and roast in 450 degree oven ‘til browned.

Remove from oven and allow to cool, then chop into two inch pieces.

Whisk together remaining olive oil, orange juice and honey or agave and set aside.

Chop apple into 1/2-inch pieces, peel and dice avocado into ½-inch cubes.

Put arugula in large bowl and add apple, avocado and asparagus pieces, then mix in salad dressing.


Be sure to let me know what you think!

Your partner in health.

Cheryl Pattyn
Cheryl Pattyn

Salad Dressing

Well we ate well last week at the cottage with everyone taking turns cooking a dinner.  We had pork tenderloin, beef tenderloin, ribs, tacos, chicken,  stir-fry and lots of salads and veggies.

I made all the salads but one which is fine, and used one of my favourite oil and vinegar recipes.  Then I found this one on pintest which is similar but has a bit of a twist to it with the mustard and garlic so I will be making this recipe this week for sure!

Let me know what you think of it if you decide to try it.

Garlic is so good for you too “Research shows that garlic is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant and anti-microbial effects,” McClusky said.

Easy Homemade Balsamic Vinaigrette Salad Dressing Recipe |


Cheryl Pattyn
Cheryl Pattyn

Going Vegetarian!

I don’t know if any of you have been to one of those Mexican fast food places like Qudoba or Mexican Boyz.  I really like them because you can have all the good stuff put into a bowl vs in a massive wrap, and lots of veggie options.

I do find the chicken a bit salty, but I tend to opt for no rice, pinto beans, chicken, guacamole, pinto de gio (spelling?) lettuce and grilled peppers – SO GOOD!

So one day I wanted to make my own at home but needed to find out how to make the pinto beans, which if you are vegetarian you can make these bowls with just beans and veggies and rice.

This recipe makes A LOT of beans, so you can most likely cut it in half, but I would keep the spice level the same as I did find the beans a bit bland.

Just click on the picture to see the full recipe


Cheryl Pattyn
Cheryl Pattyn

Homemade Ice cream Substitute

Who doesn’t love ice cream on a hot summer’s day??  My favourite is Moose Tracks – Vanilla ice cream with mini PB cups, sooooo good!

Now I am not here to say you cannot have any ice cream, but what if you could make a healthy homemade substitute??

Here is a  5 minute healthy strawberry (or any berry or fruit) frozen yogurt.

All you need is a food processor, your fruit of choice, some honey and plain yogurt – simple right.

You can use thrawed frozen fruit too.  I’m thinking Mango or Peach, maybe both!

Enjoy being creative and just click on the picture to see the full recipe and instructions.



Cheryl Pattyn
Cheryl Pattyn

Shrimp Burrito Bowls

Sometimes you just need a break from chicken!  I will fully admit that I eat a lot of chicken, with the odd pork and beef thrown into the mix, and the fact that the shrimp is part of a burrito bowl is super awesome and will make for good leftovers the next day.

Variety is a good thing in all things especially food.  Different foods offer up different vitamins and minerals which lend to a more well balanced nutritional plan of action.

Now if you are tight on time then feel free to use salsa out of a jar.  If you are watching your carb intake then feel free to omit the corn in the salsa and feel free to not add the sugar too.

Basically, just play around with the recipe so it works for you and your family!

Just click on the picture to see the full recipe instructions



  • Spicy Shrimp:
  • 2½ teaspoons chili powder
  • 2½ teaspoons cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • 1½ pounds shrimp, deveined & shelled
  • Corn Salsa:
  • 2 cups corn, (thawed if frozen)
  • ½ red onion, diced
  • 1 can black beans, drained and rinsed
  • 1 cup diced tomatoes (I used cherry)
  • 1 lime juiced
  • ½ teaspoon garlic powder
  • Cilantro Rice:
  • 4 cups, cooked rice
  • 2 limes, juiced
  • ⅓ cup chopped cilantro
  • 1 Tablespoon sugar
  • ½ teaspoon salt


Cheryl Pattyn
Cheryl Pattyn

Roasted Sweet Potatoes with a twist

I love sweet potatoes and they are very good for you and naturally sweet.

According to  here are 9 reasons why sweet potoates are good for you to eat.

  1. They are high in vitamin B6..
  2. They are a good source of vitamin C.
  3. They are a good source of vitamin D, which helps build healthy bones.
  4. Sweet potatoes contain iron and support a healthy immune system.
  5. Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral.
  6. They are a source of potassium.
  7. Sweet potatoes do not cause blood sugar spikes.
  8. Sweet potatoes help ward off cancer and protect against the effects of aging.
  9. They are versatile.

So try this roasted sweet pototes with a bit of a twist and then let me know what you think.  And a big bonus is that yo can do this recipe on the BBQ if you prefer to keep the heat out the kitchen.




  • 1 in sweet potato cut half lengthwise
  • 2 tsp olive oil
  • 1 TBSP liquid honey
  • 1/2 tsp of chili powder
  • 1/2 tsp sweet or smoked paprika
  • 1/2 tsp Harissa or cayenne optional
  • Kosher salt + cracked black pepper
  • 1 lime halved
  • Fresh chopped parsley optional

Be sure to click on the picture for the rest of the directions to this sweet and tasty side dish.