Miranda Malisani – Nutrition Expert

What I Stock Up on For Cold & Flu Season

  Cold and flu season is here… when you hear these, only thoughts of dread follow! With young kids in school I know that it’s just a matter of time before they pass the cold like a game of hot potato but it’s a stuffy nose, burning eyes, congested chest potato and sooner or later one of the boys bring the potato home. It’s inevitable. Getting sick is miserable, but there is some value in challenging our children’s immune systems as this builds strength in the body so that when they are older they can fight off the bugs easier.…

Dark Chocolate Peanut Butter Cups

If you’re my friend, you know that this is my go-to treat to bring to parties, when I have company, or when I am in need of a little chocolate/peanut butter therapy. I even brought them on The Marilyn Denis Show as a healthy halloween treat last October. Once you make a batch they last for a few months in the freezer, so these bad boys are ready for you when you want a bite or two. With only 6 ingredients that you probably have in your cupboard right now! Dark Chocolate Peanut Butter Cups  Makes 24 minis Ingredients: 2/3…

Memories of a Chocolate Covered Cereal Bar

    An old friend from elementary school came to visit me with her two adorable kids a few weeks back. Growing up we spent many days together listening to Smashing Pumpkins, talking about boys while snacking on her mom’s amazing cereal bars. It’s pretty special what you can experience when you indulge in enjoyable recollections of past events. I could almost taste those delicious bars when we were catching up. So I had to try my own version with a nutrition focus for my kids…and well, me too. So here they are with protein, minerals and healthy fats….did I…

A GREEN Smoothie That The Kids Will Drink!

  I’ve probably attempted 3,000 smoothie variations over the past seven years while trying to sneak as many different veggies and fruits into my kids bellies. Some work, MANY fail. As you can imagine and probably already know, leafy greens are the hardest to “sneak” in due to it’s natural bitter flavour. I am persistent with adding them because I believe that integrating them into the boys diet is super important for their long term diet outlook. This isn’t just because leafy greens have an abundant amount of nutrients, but because the more bitter foods they have in their diet,…

Oat & Chia Energy Cookie

If you are looking for a sweet treat, need a quick and healthy snack post-workout or have run out of ideas for your kids lunches, try this energy cookie! Made with natural sweeteners raw honey and maple syrup and healthy fats chia seeds, coconut oil and pumpkin seed butter, you will love the taste as much as your body loves the fuel. (Makes 16) Ingredients: 2 tbsp pumpkin seed butter 1/4 cup coconut oil (melted) 1/8 cup raw honey  (I used avocado blossom) 1/8 cup pure maple syrup 1 chia egg (1 tbsp chia seeds + 3 tbsp water) Let…

10 Superfoods Under $3

Top 10 Superfoods under $3 that give you the most nutrition bang for your buck: 1. Garlic ($0.50 per bulb) is nature’s anti-biotic. It’s an anti-fungal, anti-parasitic, anti-inflammatory. A few cloves in any dish will help to keep your immune system strong. Mince garlic and leave it out for 10 minutes to release all of its health promoting properties. 2. Ginger root ($0.75 per root) is a powerful anti-inflammatory, which helps to protect from cancer cells and arthritis. It can relieve intestinal gas, prevent motion sickness, morning sickness and can even help relieve menstrual cramps. Use a thin slice in…

Spring Cleansing Smoothie & VEGA Giveaway!

It’s easy to get in a smoothie rut during the winter months as our body doesn’t crave cold and water-dense ingredients. We’d rather be eating heavier, warming foods when the temperatures are below zero. Now that we are in April we are awaiting May flowers, listening to birds sing and ditching the snow tires.  Fresh, colourful, and light are some of the words that come to mind when I think about Spring.  It’s the time we reconnect with nature and our bodies.  It’s important that we help our bodies to “spring clean” and eliminate lingering toxins and other elements that…

Who Transformed My Diet?…Barbara Walters

    My passion for nutrition was born from struggle.  I spent many years doubled over in pain as a child not knowing why I always felt sick and tired. I was worried with every bite of food I ate because I felt constant nausea, stomach pains, constipation and dizziness. I started out on a pretty crappy diet. It consisted of canned soups, cheese spread on white bread, flavoured chips, crackers and many versions of fast food. I was eating what a lot of the kids in my neighbourhood were eating, but I was always feeling sick. So sick that…

Stress-Reducing Dark Chocolate Bark

Chocolate is a feel-good food. When we are stressed or feeling low in energy, this is one of the most common foods we crave as it boosts our mood and evokes the same feelings as when you are in love. Many chocolate bars on supermarket shelves have a high amount of  refined sugar, poor-quality oils and artificial ingredients, which can lead to mood disruptions, weight gain and further stress! When you have a chocolate craving, try this Homemade Dark Chocolate Bark. With simple, wholesome ingredients you can reach for a small piece of this and feel good after.   Homemade…

Coconut Kiwi Chia Pudding Recipe

Chia pudding is a energy-boosting, velvety tasting, good-for-everyone snack/dessert or even meal (if you make it with the right ingredients) I make at least one batch every week and change up the flavours. Chocolate is usually my favourite, but I decided to change it up this week. I’m SO SICK OF THIS BONE CHILLING WEATHER, so I made a tropical-tasting chia pudding to add some sunshine to our food. Watch this video for the recipe! <3 Miranda…