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Mississauga, ON.

Phone: 1 647-241-3486

Email: crina@healthflowwellness.ca

Web: Health Flow Wellness

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gourmet.nutritionista

Time to make another batch of marinated hot pepper

Time to make another batch of marinated hot peppers! 🌶
And look at all that vitamin C there just waiting to become a beautiful salad.
Did you know that Yellow and Red Bell Peppers contain the highest amounts of vitamin C?
In contrast, green bell peppers contain the least, which of course doesn’t mean we shouldn’t eat them.
Buy organic whenever you can to avoid pesticides!
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#healthtips #nutrition #nutritiontips #nutritioncoach #eatyourveggies #eatclean #eattherainbow #vegetables #vitaminc #eatrealfood #freshfood #fromearthtotable #peppers #healthyeating #healthylifestyle #healthychoices #healthtips

Happy Valentine’s Day!! ❤️❤️❤️ Hope

Happy Valentine’s Day!! ❤️❤️❤️
Hope you all have a bright, shiny day and don’t forget: no rules today, eat those chocolates!! (Pictures for reference only 🤣)

Enjoy and have fun! 🌹🍓🍒🍉🍎🍅
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#valentines #valentine #havefun #haveaniceday #enjoylife #valentinesday2021

I am falling in love with this butterfly pea flowe

I am falling in love with this butterfly pea flower matcha drink!
It’s easy to make, healthy and delicious.
Heat up your favourite nut milk (almond, coconut, cashew, macadamia or oat) and pour over 1 teaspoon of matcha powder while continually mixing with a bamboo whisk or a wooden spoon.
Add in collagen powder (I used @sprooslife) and some turmeric (either freshly grated or a powder) and you got yourself a powerful antioxidant, longevity-supporting drink that’s equally pretty and delicious!
You may use a bit of raw honey or maple syrup to sweeten it or opt for a no calorie sweetener like monk fruit.

I used @lemonlilytea organic blue matcha in this recipe.
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#matcha #matchalatte #matchalover #matchatea #matchagreentea #matchalove #bluematcha #healthy #drink #antioxidants #longevity #lifestyle #lifehacks #healthhacks #greentea #prevention #healthtips #nutritionist

So I came home from work tonight and there was no

So I came home from work tonight and there was no food so….yes, I finally gave in and tried that “sacrilegious” TikTok pasta recipe that everyone is having fun with! 😜 Please forgive me, sheep feta, the kids were hungry! 🥺

I baked the block of cheese and cherry tomatoes with olive oil, herbs and spices for about 40 min; boiled the penne separately and then mixed it all together. Forgot to add some spinach but nevertheless the kids finished almost all of it in a blink! 😂😂😂
It was actually super easy and fun to make! I only had one bite but I have to agree, it was yummy!!
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#pasta #pastarecipe #pastalover #bakedfetapasta #dinner #dinnerideas #dinnerrecipes #quick #quickandeasymeals #delicious #homecooked #homecook #homecookedmeal #eat #deliciousfood #mealideas #mealprep #mealplanning

Quick and Easy Breakfast at our house! Would you s

Quick and Easy Breakfast at our house! Would you say my son is spoiled? A little bit? 😀

This is one of his favourite sandwiches, only we forgot to add the avocado! 🥺

Smoked Sockeye Salmon on sourdough toast with labneh, bocconcini, gently roasted red pepper and balsamic. Garnished with fresh basil (which he consumed to the very last leaf! 🤣🤣)

We encourage protein rich breakfasts, with high quality ingredients and a balance of macros, especially for young athletes who need energy to play!

Feel free to reach out if you need some help with diet and nutrition, meal plans and recipes!
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#breakfast #breakfastideas #protein #proteinbreakfast #highprotein #lowcarb #eatrealfood #eatclean #eathealthy #goodfats #omega #omega3 #fish #smokedsalmon #toast #toastideas #breakfastsandwich #nutrition #nutritioncoach #nutritionist #nutritionistapproved #cleaneating #balancedmeals #macros #salmon #eatwell #foodforfuel #athletemeals

Keep doing what you love! Keep vibrating high! Fin

Keep doing what you love! Keep vibrating high! Find the joy at the core of your heart and keep ecstatic dancing to your own tune!

“Some people are instinctively not going to like me, for very understandable reasons. Others will like me for reasons I don’t particularly identify with or feel are necessarily representative of me. But that’s ok. I just don’t care. I don’t feel any obligation to play a part or not play a part for that matter.”
(Anthony Bourdain).
Ditto and I ❤️ you!

🌺And YES my hibiscus is blooming in January!!!🌺
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#keepgoing #authenticity #joyofcooking #makeithappen #cooking #cookingathome #homechef #nutritionist #foodlover #foodie #liveyourtruth #balancedlife #foodmatters #loveyourself #lovetocook #nodiet #eatrealfood #eatclean #eathealthy

Happy New Year!! May 2022 bring us the love, peace

Happy New Year!!
May 2022 bring us the love, peace and understanding we all want and have been missing!🎉💗
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#newyear #newyearseve #newbeginnings #peace #love #celebration #celebratelife

Merry Christmas from our family to yours!
🎄🌟
Celebrating love and togetherness today and always! ❤️

Couldn’t ask for more: good people, good food, good times! 🎉
How do you like my yummy holiday wreath and caprese candy cane? 🎅
The sweets are all home made by my people! 😃
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#christmas #christmasparty #family #celebrate #food #foodlove #holidayseason #enjoylife #goodvibes #goodfood #goodtimes

It’s always fish and seafood on the menu for us

It’s always fish and seafood on the menu for us on Christmas Eve! Having some delicious wild-caught tuna, in sage butter with crispy parsley.
We are finally enjoying some down time before the “storm” tomorrow 😁.
Excited to be hosting Christmas and celebrating with my loved ones!!
At the same time thinking of all those who have experienced loss this past year and choosing to see the light in the dark.
As the saying goes
“ The darker the night,
the brighter the stars.”
We will prevail. Keep the faith!

May you all have a blessed and peaceful Christmas! ❤️
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#christmaseve #christmasdinner #tuna #dinnertime #enjoylife #noel #eat #eatclean #eathealthy #foodporn #foodie #fish #dinner #everything_delish #cuisine #homecooking #homecook #lovefood #gourmandise

I guess we needed something sweetly sweet today. I

I guess we needed something sweetly sweet today. I wish I could say I made this…but the truth is I only photographed it to show off my beautiful dish I bought for $2.99 at a second hand store.☺️

Do you like Baklava? Never been a super fan but my significant other loves it!

I agree that this was perhaps one of the best I’ve ever tasted (leftover from a birthday party we attended last night). I’d say it tastes even better the next day at room temperature.

Now I’m gonna have to make it! 😄
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#baklava #turkishfood #turkishbaklava #delicious #deliciousfood #memories #istanbul #sweet #honeycake #nutcake #mediterraneanfood #sundayfunday #indulge #chefstalk #guiltypleasure #eatdelicious #foodie #food #foodstagram #foodstylist #foodlover #authentic #cuisinegourmande

Sunday dinner for hungry boys: Involtini (a.k.a. B

Sunday dinner for hungry boys: Involtini (a.k.a. Braciole among Italian-Americans) consisting of thin cuts of grass-fed flank filled with minced garlic, chopped parsley, real Italian Auricchio provolone and prosciutto di Parma. Slowly braised in red wine and tomato sauce with chilies and aromatics.
Served with Romanesco broccoli and a Tuscan Panzanella salad, traditionally made with day-old focaccia bread.

Ok, now, where’s the wine? 😉🍷

Thanks to @wildmeadowsfarm_ontario for delivering amazing quality and sustainable options from small herd, grass-fed and finished beef. 🙏
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#italianfood #italianstyle #italian #dinner #dinnertime #dinnerideas #grassfed #beef #farmfresh #fromfarmtotable #sustainable #organic #protein #meal #sunday #sundaydinner #braciole #involtini #insalata #panzanella #lovefood #foodinsta #foodie #mealplanning #nutritioncoach #goodfood #instagood #goodmoodfood #realfood

Taking a sanity break … in between clinic work,

Taking a sanity break … in between clinic work, culinary school assignments, catering projects, kitchen renos, mama bear stuff and prepping for the holidays…

Haha, who am I kidding? I’m still TIRED but nature always helps!

What do you do to relax and take a break from it all?
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#entrepreneurlife #mylife #takeabreak #breathe #walk #relax #takeabreak #smallbusinessowner #timeout #nutritionist #holistichealth #naturelover #moveyourbody #takeiteasy #lifelessons #healthylifestyle #healthiswealth #busymom #womensupportingwomen #homecook #culinarynutrition #pause #reflect #taketimeforyourself #grounding #mompreneur

My latest explorations of Mediterranean/Levantine

My latest explorations of Mediterranean/Levantine cuisine look like this!
A typical Mezze table would not be complete without Hummus, Tabouleh, Baba ganoush, olives and pita.
It was a pleasure to create these delicious dishes and share them with loved ones!

Got a perfect mark for it too! 😉
@gbcchca #mygbc
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#eatdelicious #mediterranean #cuisine #levantine #lebanesefood #middleeasternfood #mezze #hummus #babaganoush #tabouleh #dinnertable #plantbasedfood #legumes #plantprotein #delicious #healthyfood #simplemeals #culinarylife #foodie #foodobsession #foodlover #inmykitchen #nutritionist #foodshare #foodporn #eatwell #sharefood #georgebrownculinary

It’s a sunny day! Get out and get your D while y

It’s a sunny day! Get out and get your D while you can! ☀️
What if I told you that the sun is the best source of vitamin D for the human body? Oh, you knew that already! ☺️

Vitamin D is essential to staying alive and living a healthy life. And we now know how deficient most of us are in this important nutrient!

Short bursts of sun exposure allow your body to produce all the vitamin D it needs for the day - 15-30 minutes for a person with light skin and 1-2 hours for a person with dark skin.
However some people are less able to produce vitamin D while others may not be able to activate it to a usable state. That is why so many people, especially in the Northern Hemisphere find themselves at risk for vitamin D deficiency.

While most of us are already taking a supplemental form of vitamin D, it is important to remember that there are food sources too. My favourite ones are mushrooms: maitake, shiitake, portobellos, chanterelles and so on…
Get in touch with me if you’d like a more personalized plan and nutritional analysis.
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Photo: Olive Grove, Alaro, Mallorca
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#nutritionist #nutritioncoach #nutrition #nutritiontips #vitamind #sun #sunexposure #getyours #nature #sunnyday #healthylifestyle #liveoutdoors #longevity #lifeextension

White Bean spread with Paprika. High in fiber and

White Bean spread with Paprika.
High in fiber and rich in taste, this is one of our favourite spreads at any time of year and is traditionally garnished with caramelized onions however I chose to use two Mediterranean spices this time: Nigella seeds and Dukkah, a blend of sesame, cumin and coriander.

Very easy to make with canned beans (I like cannellini), garlic, sweet or hot paprika and a little bit of olive oil, salt and pepper.
After you’ve drained and rinsed the beans, simply add everything to a food processor and blend until smooth.
Garnish with nuts and seeds for additional fiber or parsley/coriander if you want to go more green.
Can be eaten with crackers (rice or oat if you’re gluten free) or with an array of crudités like carrot, celery, beets or cauliflower.
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#eatdelicious #delicious #deliciousfood #delicioso #spread #beandip #dips #appetizer #highfiber #fiber #plantbased #mediterraneanfood #eathealthy #goodfood #healthyfood #simplerecipes #plantbasedfood #nutritious #balanceddiet #beans #recipeoftheday #simplefood #plantprotein

Have you had enough squash/pumpkin yet? 😄 I’m

Have you had enough squash/pumpkin yet? 😄
I’m still experimenting with a variety of squashes I picked up at local farms.
Meet the Japanese squash: Kabocha!
With a fluffy texture similar to chestnut and a sweet flavour that tastes like sweet potato mixed with pumpkin!
Packed with beta carotene, iron and vitamin C, it’s a great way to eat for fall!

What is your favourite way to eat squash?

I made another soup with Thai red curry paste, onion, ginger, garlic, cinnamon, coconut milk, vegetable broth and a touch of maple syrup.
I roasted the squash with ginger and cinnamon for about 30 minutes at 375, sautéed my aromatics and spices, then threw everything together in one big pot and used an immersion blender to achieve the desired consistency.
Sprinkle with pumpkin seeds and a dash of sweet paprika and enjoy!
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#eatdelicious #squash #pumpkinspice #fallrecipes #soup #souprecipe #eat #eatyourveggies #veganrecipe #kabocha #eatclean #eathealthy #nutritious #delicious #healthyfoodie #orange #eatrealfood #nutrition #holistichealth

And just like that October is coming to a close! 🍂
May you all have a fun and safe Hallowe’en 🎃

What are you cooking today? My favourite are always my friend’s home made butter buns! Delicious!
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#halloween #fallfood #homemade #bread #enjoythelittlethings #stuffedpeppers #halloweenfood #funtimes #friendsandfamily

I love the Fall season! So much abundance and natu

I love the Fall season! So much abundance and natural beauty!
I can’t wait to turn these beautiful squashes into soups and stews.
Excited to work with some pretty cool varieties like Sibley, Kabocha, Winter Luxury and Marina di Chioggia - all from @hutchinsonfarm 🙏🙏

Also goose, duck, turkey, and quail eggs! Naturally free-range! 🦆
Maybe I will try making that goose egg pasta, just gotta summon up the courage 😁🥚🍝
Thank you @chicadel77 for all the fun! 😘

Have you ever tried any of these varieties?
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#fall #fallseason #pumpkinpatch #pumpkin #squash #farmfresh #farmfresheggs #supportsmallbusiness #supportlocal #supportlocalbusiness #supportyourfarmers #fallharvest #eggs #healthychoices #homechef #nutritioncoach #ontario

Because it’s the weekend and girls wanna have fu

Because it’s the weekend and girls wanna have fun!

Enjoyed a delicious breakfast complete with orange blossom tea and cardamom coffee not to mention the mouth watering pistachio and halva pastries!

So friendly and welcoming! Well worth a visit @narenjoakville @oakvilledowntown
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#oakville #coffeetime #timeout #timewellspent #middleeasternfood #pastries #breakfasttime #teatime #withfriends

More goodness from our Fall Cleanse program! Giv

More goodness from our Fall Cleanse program!

Giving your digestive system a break from heavy, processed foods and introducing more nourishing options like this Chia Oats with kiwi and pomegranate is a good way to support your detoxification organs starting with the colon.

Fiber normalizes bowel movements, lowers cholesterol levels, helps control blood sugar, it feeds the good bacteria in our gut and binds carcinogenic substances therefore reducing cancer risk.
In addition, something like this breakfast bowl is delicious, satiating and full of vitamins and minerals too!

I’ve made it with gluten free oats and chia seeds in coconut milk, overnight. Easy peasy… just add kiwi and pomegranate for a boost of Vitamin C and enjoy! Or your favourite toppings.

Don’t be shy, join us this month @balancepointhc ! You’ll get the full support of two nutritionists, a meal plan with delicious recipes, grocery list, educational tips and a private community of like minded individuals.
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#breakfast #breakfastideas #breakfastbowl #acaibowl #coconut #kiwi #oatmeal #oatmealbowl #overnightoats #fiber #highfiber #glutenfree #dairyfree #veganrecipes #delicious #nutritious #oats #oatsforbreakfast #instagood #instafood #nutritionist #cleanse #guthealth #guthealthy

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