A Guide to Feeding our Future

Archive for the ‘Beverages’ Category

Instead of soda pop…

Try adding 1½ TBSP of maple syrup to plain seltzer, club soda or sparkling water.

You can make any flavour  of “pop” (cranberry, apple, grape…) in this way!

soda substitution

Thanks to Meredith Deasley, RHN (Aurora, ON) for this healthy substitution idea!

Health Tip: Dairy Intolerance – Where Will I Get My Calcium?!

By: Susan Kingston, RHN, NNCP – Montreal, QC

For those of you out there who must avoid dairy because of intolerances, or who have chosen to eliminate dairy products from your diet, you may be concerned about where you will get your calcium.

Not to worry! There are many calcium rich foods which are dairy free, and I have provided a list for you below. So fear not, and go forward with confidence! 🙂

Dairy-free Calcium-rich foods:

  1. Sesame seeds. Tahini is made from sesame seeds and an easy way to boost calcium intake.
  2. Almonds. Almond butter is also an excellent choice. Raw almonds are the best and must be soaked before eaten for proper digestion and assimilation of calcium. Almond milk is a great alternative to cow’s milk – you can even make your own! (see recipe below)
  3. Broccoli, Kale and Bok Choy.
  4. Salmon in the can with bones, and sardines (buy at the health food store for clean sources).
  5. White Cannellini beans.
  6. Figs. Also a nice treat!

Homemade Almond Milk recipe:


  • 1 cup raw almonds
  • water for soaking nuts
  • 3 cups water
  • 2 dates (optional)
  • 1/2 tsp vanilla (optional)


  1.  Soak the almonds in water overnight or for at least 6 hours.
  2. Drain the water from the almonds and discard. Blend the 3 cups of water, almonds and dates until well blended and almost smooth.
  3.  Strain the blended almond mixture using a cheesecloth or other strainer.

Homemade raw almond milk will keep well in the refrigerator for three or four days.

Homemade Hot Chocolate (or Carob)

By: Meredith Deasley, BA, RNCP, RHN – Aurora, ON

A sweet and healthy wintery treat to get you through these COLD winter days!

Yields: 2-3 servings


  • 4 cups rice or almond milk
  • 1 TBSP maple syrup
  • ½ tsp vanilla extract
  • 3 TBSP cocoa or carob powder


  1. Blend ingredients until smooth.
  2. Heat on stovetop briefly; do not boil.

Monkey-See Monkey-Do Shake

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

“Use this recipe to create a thick and rich snack between meals, or as a summer treat. Kids will love both the name and the taste of this shake! What a great alternative to the local ice cream stand in the summer!”


  • 1 frozen banana
  • ½ cup chocolate almond milk
  • 1 tsp premium cocoa
  • ½ tsp pure vanilla extract


  1. Purée banana in a quality food processor or blender until smooth.
  2. Add in other ingredients.
  3. Blend thoroughly until completely mixed.

(TIP: for more of a banana-split taste, blend a couple of frozen or fresh organic strawberries into the mix)

Sneaky Smoothie

By: Jennifer Kavander, RHN, ROHP – Vancouver, BC

“Looking for a great way to sneak in some extra servings of fruits and veggies?  This smoothie is a nutritional powerhouse, and a great way to squeeze in 2 to 4 servings of antioxidant rich fruits and veggies.  With the addition of protein and healthy fat, it makes for a perfect snack, or a quick breakfast.  While spinach does seem like an odd ingredient to include, due its mild sweet flavour, the only reason you will know it’s there is because of the colour. ”


  • ½ cup fresh or frozen blueberries
  • ½ banana – the riper the better 🙂
  • 2 cups raw baby spinach leaves
  • 1 cup unsweetened almond or hemp milk (may modify to desired consistency)
  • ½ scoop vegan or whey protein powder
  • 1 tsp coconut oil
  • 2 tsp organic grade B maple syrup or a pinch of stevia
  • Pinch of ground cinnamon
  • 2-3 ice cubes
  • 1 tbsp raw cacao powder (optional)


  1. Place all ingredients in a blender.
  2. Blend until smooth (if too thick, add more almond or hemp milk).

Optional Kid-friendly tip:
If you can’t convince your children to drink something green, try adding a tablespoon of raw cacao powder.  In addition to changing the colour from green to chocolate brown, you’ll be adding in yet another dose of essential minerals and antioxidants!

Pumpkin Smoothie

By: Deloris Del Rio, Student of Holistic Nutrition – Quebec, QC

“My oldest daughter loses her mind for pumpkin, and she loves pumpkin smoothies! A great feature is that if you have extra, they can be frozen in popsicle trays, (as a frozen “pudding” treat) and eaten later. Deee-lish! ”


  • 1/2 cup roasted pumpkin purée (I always use what I have from the fall, but can be substituted by canned pumpkin purée; try not to use pumpkin pie filling as it usually comes full of sugar and preservatives)
  • 1/2 banana
  • 1/2 TBSP molasses or 1TBSP maple syrup
  • 1/2 tsp allspice, and/or cinnamon (to taste)
  • 2 large ice cubes
  • 1/4 – 1/3 cup cold rice, oat, or hemp beverage (to desired thickness of smoothie)


  1. Place all ingredients into a blender, process until smooth,
  2. Add more rice milk, if necessary, until the desired thickness is achieved.
  3. Serve with a sprinkling of cinnamon and a drizzle of maple syrup (if desired)!