Okay, so you know when you open your fridge halfway through the week and all you see are half eaten meals, droopy vegetables, and everything is just looking well…. tragic? Yeah. I’m sure we all suffer from ugly fridge syndrome right? Well I’m slowly teaching myself how to be better with using leftovers and bits and pieces of produce I have lying around, which is what led to this recipe.

I was watching Ratatouille on Netflix and the little rodent chef kinda inspired me to use what is essentially crappy scraps to put together something that is delicious, homey, and ridiculously satisfying. So one morning, I woke up and marched over to my fridge, determined to make something yummy out of nothing. Basically all I had were eggs, some halves/quarters of a few veggies, some less than perky herbs, and some expired yogurt (mmmm…yum!). Using my crazily creative mind (after a few cups of coffee obviously), I pulled out a zucchini, tomato, some basil, and of course the protein packed eggs and thought I’d make something like a ratatouille…. but a breakfast version!

In a sense, this recipe is more of a vague guideline, or even just an idea for how you could make something delicious out of the little bits and pieces of food you find, so seriously… don’t panic if you don’t have a zucchini lying around or something. I mean, eggplants, sweet potatoes, broccoli, I’m sure all of those would work fine.


Baked Eggs With Veggies

Recipe is for one serving. So if you’re serving 3 people, just multiply by 3


- 1 to 2 eggs, depending on whether you’re a ravenous growing boy or some dainty light eater

- 1/2 a small zucchini or eggplant

- 1/2 a tomato

- an herb of your choice such as basil, marjoram, oregano

- salt & pepper

- olive oil

Optional: beans such as black beans, chickpeas, etc.


1. Preheat your oven to 375F

2. Slice your veggies up into rounds and place into a cast iron skillet or an oven safe container

3. Drizzle a little olive oil, salt, pepper, and your herb of choice on the veggies

4. Place the veggies into the oven for 10-12 minutes, or until they begin to soften

* This is also where you would add beans or what not if you feel like it

5. Take the skillet or container out of the oven (make sure you use oven mitts!) and then crack your eggs into the dish, and place it back into the oven for an addition 10-12 minutes, or until the egg is done to your liking.

6. Take it out of the oven and serve!

So try it out, and thank me later! ;)



Something old, something new, something borrowed something blue. You know what they say at weddings right?! Well there was definitely something new in Vancouver this past saturday! My friend Brandon’s brand spanking new catering company Boy With A Knife catered to their very first wedding ever!

I’ve been working with Brandon for the last year or so, and he’s seriously one of the funniest and best chefs around in Vancouver. He’s finally taken the leap and taken on his own business and I’ve got to say…. about freaking time! If you’ve been following my blog here and there throughout the last year, at least 60-70% of the SUPER PRETTY food photos are his creations and I’m so glad that his talents are finally coming into the spotlight here in the city.

Now this wasn’t just any wedding, it was actually two of Brandon’s really good friends’ wedding which made the whole event all the more special! Brent and Clay tied the knot in the prettiest little courtyard ever in the Dr. Sun Yat-Sen gardens in Chinatown surrounded by their friends and family and boy were they a fun bunch. Everybody loved the food, the music was great, and even though the heat outside was sweltering, the day could not have gone any better!



The quench the thirst of the wedding attendees, Brandon prepared a few types of alcohol free beverages for everyone to sip on. There was a delicious ginger and peach tea, chrysanthemum tea, as well as a lemon, mint, and cucumer water that was unbelievably refreshing. To top things off, everything was in super nice glass dispensers that looked like they came straight out of pinterest and I must’ve taken a million photos of them. King of redundancy right here.

One of my favourite things about Brandon’s events are his platters. Everyone knows I’m a sucker for presentation (which pretty much explains 90% of all purchases I make in my life) and Brandon has got his presentation skills super fine tuned and everything he turns out looks amazing. But let me just talk about cheese for a second – yeah, cheese. When Brandon’s business partner and buddy Sean told me about the truffle cheese they put on the cheese and charcuterie platter, I had to sneak in a little bite and it was the fucking bomb. I’d gladly convert into a ketogenic diet just so I could justify stuffing my face all day every day with the stuff. To accompany that, we also had an amazing veggie platter with grilled eggplants, red peppers, and a variety of fresh produce accompanied by a red pepper and cream cheese dip with a whole bunch of fragrant herbs like dill (pictured below)



Picture perfect food right there!

We also served a few canapes and little bites here and there. For instance, we had dungeness crab salad with avocado, wasabi and sesame, pulled pork sandwiches, ahi tuna sliders with wasabi mayo, and a whole variety of other goodies. Also, Brent was actually lactose intolerant, but somehow Brandon was still able to make a lactose free version of mac n cheese and stuff -crazy delicious stuff.





Then to finish things off on a sweet note, Brandon brought in some desserts made by his friend Mark from MARKED edible designs. We had Mark’s signature earl grey and lychee macarons and a lactose free coconut milk creme brulee, and all the guests loved everything about them!



But yeah, that was pretty much the wedding food in a nutshell! Make sure you check out Brandon’s site as well if you’re interested in future events of any kind that you want catered! Plus, he’s a super fun person so feel free to bother him on his social media accounts as well :)

Boy With A Knife

Twitter @boywithaknifeca

Instagram: @boywithaknife

Facebook: www.facebook.com/boywithaknife




Beer and summer go hand in hand, and I may or may not be writing this post under the slight influence of some amazing Samuel Adams beer! So I was approached by these amazing guys to do a beer infused recipe, and how could I pass up such an awesome opportunity?!

I’m not a huge alcoholic or anything, but I do love a good hoppy beer in the summer time, and the Boston Lager I got had the best bitter “hang” I’ve ever tasted. I’m not a fan of super sweet or fruit infused beers because sometimes I find that they just taste like juice, but the Boston Lager from Samuel Adams is so perfectly balanced I think that I might actually have a new favourite go-to beer!

So upon beginning my brainstorm for ideas to use the beer in, the first thought I had was to do something with seafood! Vancouver is known for its abundant, fresh, and stellar seafood so I chose to go after some delicious manila clams! Clams in general have a sweet briney flesh that I feel pairs great with the bitterness from a lager that perfectly balances out each other. In addition, I use a LOT of basil here, but that’s because the slight licoricey scent of basil pairs great with the herbaciousness of this lager as well! In the end, what you’re left with is an intense, complex, but yet very palatable dish that my friend and I greatly enjoyed!





I used couscous in this recipe because it is super fast to cook, absorbs any flavour you put into it, and is just a great easy way to make something to mop up the delicious juices from the clams that meld with the fantastic beer in this recipe!

Beer Infused Couscous Clam Pilaf:

Serves 3-4 people


– 1 cup of picked basil

– 3-4 rashes of bacon

– 1.5 cups of dried couscous

– 1/2 a large white onion

– 2 cloves of garlic

– 3/4 bottle of Samuel Adams Boston Lager

– 1 tablespoon of honey

– 1 cup of chicken broth

– 2/3 cups of boiling water

– lemons (optional)

– pitas (optional)

– pepper




1. Chop up your onion, garlic, and bacon into a fine dice. Throw your bacon into a hot pan and let the fat render before putting in the onion and add a pinch of salt. Cook until it is translucent and throw in the garlic.

2. Once everything becomes fragrant, put in about 1/2 of your basil that’s been chopped up or chiffonaded

3. Let this cook down for a minute or two, and pour in 3/4 bottle of the Samuel Adams Boston Lager and let reduce for about 3-4 minutes.

4. Pour in the chicken broth and let it come up to a boil.

5. In a separate container, take out about 1/2 cup of the stock you’ve made in the pan, and combine it with 2/3 cup of hot water and add to the dried couscous (you may need to adjust the liquid quantities according to your brand of couscous and do so accordingly) and let it soak it up to cook

6. Throw the clams (after they’ve been soaked in cold water for about 15 minutes) into the pan and cover with a lid to allow to steam

7. Once all the clams have opened up, finish with a tablespoon of honey and freshly ground pepper, and serve over the couscous!

8. Serve with a squeeze of lemon, some freshly toasted pitas, and of course, the remainder of your fresh basil!

So there you have it!

Try it out, let me know how it goes, and make sure you give Samuel Adams a try!

Disclaimer: This post was sponsored by Brand and Buzzing


In the culinary world, there are just those pairings we know of that are just classics. You know what I’m talking about right?

Lamb and mint, poultry and sage, apples and cinnamon, and of course… tomatoes and basil! I don’t know why, but throughout my entire life I hated basil with a passion until recently. Perhaps it’s slight licoricey flavour is an acquired taste but I’ve become obsessed lately! I’ll put it in salads, sauces, and even with fruit (balsamic strawberries + basil = heaven). But of course I had to pair it with it’s best friend for a recipe!

I distinctly remember having my very first stuffed tomato a few years ago at my friend Kelly’s house for a little party. It was so freaking good, especially since she stuffed it with risotto, goat cheese, and a hellabunch of yummy melting goodness. But I mean, how can you not like anything that’s stuffed?!





Not only is this recipe delicious, but it’s also fan-freaking-tastic for you. It’s been shown that basil has a huge amount of antioxidants and antibacterial properties! It’s full of vitamin K to help promote proper blood clotting and it’s essential oils have an incredible amount of flavinoids (the good stuff!). Tomatoes on the other hand are full of vitamins A, C, K, and this fruit is high in potassium and low in sodium so you know it’s heart healthy! One of my favourite things about tomatoes are the fact that it’s rich in lycopene, which is shown to help protect your skin from UV damage as well as strengthen your bones!

What you choose to stuff the tomatoes with is really up to you I guess, but I really liked using a blend of quinoa and wild rice here just to get a few good servings of grains and complete proteins in there. What  I love about using whole grains is the fact that not only are they much healthier for you compared to processed grains, but they’ve also got the most amazing nutty flavour too!


Stuffed Tomatoes with Basil, Quinoa, & Wild Rice

Makes 6 large stuffed tomatoes


– 6 large tomatoes (I used tomatoes on the vine because they’re prettier – you want to get ones that are nice and round, and not oval since they obviously won’t stand up)

– 1 cups each of cooked quinoa and wild rice (or whatever you want to use to fill)

– 1/2 cup of basil, finely sliced into a chiffonade or just chopped

– feta or goat cheese (optional)

– olive oil

– salt & pepper


1. Cut the tops off your tomatoes, but don’t throw them away!

2. Using a spoon, scoop out the insides of the tomatoes. You can use it for gazpacho or whatever you’d like if you don’t want to waste it. You might need to use a knife to help you remove the insides, but make sure you don’t puncture through the tomato.

3. Prop the tomatoes against each other on a lined baking tray, and use the tops as “stands” to help make sure they don’t topple over.

4. In a bowl, mix together your cooked quinoa and wild rice, a drizzle of olive oil, salt & pepper, cheese (if you’d like) and the majority of the basil. Save some of the basil to garnish later on!

5. Fill the tomatoes up to the top, and give everything a small drizzle of olive oil across the top!

6. Place the baking tray into an oven preheated to 400F and cook for about 20-25 minutes, or until the tomatoes are nice and blistered from the heat!

7. Take them out, garnish with the remainder of your basil, and serve!

As usual, try it out, and let me know how it goes!

So yesterday we talked about the different types of water and today, we’re gonna be talking about hydrating your body! I’m basically gonna cover a whole bunch of topics that I often get asked about!



In a previous post, I briefly mentioned that the consumption of sports drinks, as well as ready to go teas & coffees have skyrocketed in the last little while. Tons of people are becoming increasingly health conscious, and it’s kinda difficult and confusing to pick out what’s best for us when you walk into a store and see a million different coffees, teas, juices, smoothies, and sports drinks!!!

This is basically just going to be a little guide of how I choose what to drink, and why!

Basics of Hydration

Roughly speaking, your body is 50-60% water depending on how much muscle/fat you have. The more muscular you are, the more your body water % will fluctuate, as there is a lot more water in muscle than there is in fat. You body needs water to lubricate itself, to maintain balances of bodily fluids (such as blood), which in turn affect things like blood pressure and so on. Water is also involved in metabolizing food, cell metabolism, breathing, maintaing body temperatures, and everything inbetween.

How much water should I drink?

In total, you need at least 8 cups of fluid per day as a bare minimum. By fluid I mean water, coffee, fruits, vegetables, soups – anything that contains water. That being said, always aim for more than 8 cups but don’t go crazy with it. I try to get in about 10-12 cups of water a day and yes you may have to go to the bathroom a little more often, but hey – just consider your bathroom trips as heart healthy cardio.

Symptoms of dehydration:

Chances are that if you feel thirsty, your body is already dehydrated – your body kinda lags in this way. So make sure you’re constantly drinking water even if you’re not thirsty. However, these are some symptoms you might feel when you’re dehydrated. If you’re feeling any of these, make sure you drink something ASAP!

  • Dark urine
  • Thirst, and dry mouth, lips, skin
  • Dizziness, fatigue, difficulty concentrating
  • Weakness, nausea

Also, if you’ve recently been through a round of heavy exercise, fever, or diarrhea/vomiting, you’re probably quite dehydrated so make sure you replenish your body.


Athletes definitely need a lot more water to replenish the losses of water through sweat and stuff especially during hard workouts – but sometimes plain water isn’t the best choice for hardcore athletes. When people work out, they lose more than just water in the sweat. A lot of sodium is also lost, which is crucial in balancing the water in your cells, blood, and so on. This is why sports drinks claim to replenish your electrolytes and such.

That being said ,the fact that you went for a 10 minute run is not an excuse to chug down a bottle of Gatorade with a million grams of sugar or a entire carton of coconut water, however healthy you may think it is. The only time you really need to drink a “sports drink” is if you’re literally busting out buckets and buckets of sweat. For the most part, normal water is fine post workout, but if you’re soaked with sweat, have some coconut water or a glass of water with a pinch of salt (which is actually the most effective I think).

More on this later.


What should I drink?

This section is just gonna be a list of what I think are the most popular beverages of choice, and I’ll just be giving my opinion on them here and there

** denotes a drink that I feel is perfect to replenish an athlete’s body after a super super super duper hard workout. No – power walking or a 10 minute jog does not count.


I covered this in the previous post – I like filtered water, go check the post out. You can never get enough water!

Add a pinch of salt to some good filtered water if you’re an athlete looking to replenish their body of electrolytes/fluids!


A cup of coffee in moderation has been shown in studies to be good for you, as it does have antioxidants and good polyphenols and substances. However, caffeine is a diuretic, meaning it causes your body to eliminate more water. Also, too much caffeine is obviously not good for you so keep your consumption in moderation.

Also, when I see coffee in moderation is okay, I don’t mean frappucinos and coffee with a shit ton of sweeteners and milk. Black coffee is what I have – LEARN TO LIKE IT


Again, some teas have caffeine, some don’t. A lot of the times people think that green/white tea are the safest because they assume they have no caffeine. Wrong – white and green teas do have caffeine, and the longer you leave the tea leaves/bags in hot water, the more caffeine comes out.

White & Green Teas: higher in antioxidants compared to black teas, but less caffeine. However they do get bitter easily so don’t use boiling hot water when steeping

Oolong teas: my tea of choice – it’s basically between a green and black tea and it’s full of excellent antioxidants and minerals.

Black teas: higher in caffeine, usually for the people who like their teas with milk. Again, don’t overconsume.

Pu’erh teas: fermented teas that are similar to black teas in flavour. They’re actually excellent for you digestion so don’t feel afraid to try them. But they do have quite a bit of caffeine so… moderation!

**Rooibos/Herbal teas: rooibos is my absolute favourite tisane/herbal tea. It’s a south African bush plant that’s high in antioxidants, minerals, and vitamins to provide your body hydration and electrolytes without the caffeine. A nice cup of rooibos is my go to when I want something to sip on. Iced rooibos teas are also perfect as a post workout

Energy Drinks:

These drinks are made of the devil’s piss. I don’t care if they say they have natural stimulants or things like taurine to boost your energy, and shit derived from this and that plant. I have yet to see one energy drink that doesn’t contain a buttload of CRAP! Oh, and they usually cause people to crash at one point or another after consumption.

Monster, Red Bull … ugh.

Have a cup of coffee instead.

**Coconut Water:

First of all, let me say that I love coconut water, but it is definitely not a miracle drink. Yes it does have a lot of potassium which is great for you, but as a “recovery” drink for athletes… it’s a good choice but not the best choice. Your body needs sodium as the main “recovery” electrolyte, not potassium which is what is abundant in coconut water.

That being said, it is still good for you but keep in mind it does contain sugars however natural it may be. Also, go for the plain kinds – NOT the chocolate, strawberry, or tropical fruit blends. And the powdered stuff? STAY AWAY. I know Blue Monkey has powdered coconut water that’s just “instant” but I believe the first or second ingredient it sugar.

My favourite brand is pictured above – and it’s the Coco Libre one. It’s organic, and it does not taste like a certain bodily fluid that people often associate the taste of bottled coconut water with. I try to go for the fresh stuff when I can, but it’s not exactly cheap and readily available.

Sports Drinks:

Things like Gatorade and stuff? If you’re training to be an Olympic athlete or a marathon runner… FINE. But other than that… no. Also, Vega has sports endurance drinks which I feel are way way better.


This is a huge topic that I’m only going to briefly cover here.

Bottom line, smoothies are going to beat juices for me any day of the week, but I’d only consume them IF they are mainly VEGETABLE BASED, and not fruit based.

Seriously, I could go on a 10 page rant about this whole stupid juice/smoothie fad, but I won’t.


Anyways, I hope you guys found that useful, and leave any additional comments/questions you have in the comment section below!

So I walked into the grocery store this morning to grab a few items, and to my surprise, there was an entire isle for water that I never noticed before. Yeah. An. Entire. Isle. What the hell?!

Kudos to companies for somehow managing to brand and package the free shit that comes down from the sky and out of our taps at home into thousands of products that differ in a million ways but yet… still just looks, tastes, and is the same for the most part. Perhaps living in Vancouver has enclosed me in a bubble of delusion that everybody just fills up their BPA free/glass water bottles/containers on a regular basis, but I honestly never thought there was an issue drinking water from our taps until I visited other countries.

When I was in Europe the first thing we were told was that the water from our taps was not for drinking, brushing our teeth, or even washing our faces. So basically we survived off of disgusting, expensive carbonated water from vending machines for two weeks. Yeah – not fun.

When we went to China? Same thing.

The states? A little better – but I wasn’t aware that people literally bought water constantly. Everywhere we went, people had 12-24 bottle packs of water in their shopping carts, and Walmart, Target, and every single place had a shit ton of bulk water for sale. To me it was a little ridiculous when I thought about the fact that people would go out and buy something that was readily available at home for next to nothing.


Well upon doing a little research, turns out that Vancouver/British Columbia provides one of, if not the best tap water in the world. So… sorry if you don’t live here. But I guess the fact that we have to pay over $1 million for a 2 room shithole that somehow passes for a house is our trade off?

“Hey our house is falling apart and we’ll be in debt for the rest of our lives for purchasing it, but at least we have yummy water!”

Anyways, let’s break things down shall we?

Bottled/Filtered/Tap Water – How the hell are they different?


Tap water – obviously, comes from our taps. How each city, state, province, or whatever treats it is dependent on where you live. This water basically runs through the city pipes, your home pipes, and so on. So if you’re in an old old house with rusty pipes… I’d stay away from drinking this stuff. Some common additives you’re going to find in tap water are chlorine and fluorine. Chlorine is basically used to sterilize the water and kill off any bacteria, germs, and icky things you might find. Fluorine is added usually in smaller amounts (if at all) to increase the strength of your teeth so that you’re gonna get less of a spanking when you visit your dentist next.

I believe that there are places/test kits you can buy to test your tap water at home to see how safe or whatever it is for you. Now one of the biggest reasons that people tend to go for bottled water instead is that they think that it’s safer than tap water. But did you know that tap water is more tightly regulated than bottled water?

Tap water is checked on a daily basis, whereas bottled water has less strict regulations placed on its’ production and distribution. So keep that in mind next time you think that people are just carelessly releasing toxic into your pipes at home. However, if you are unfortunately living in some shady part of the world, you might find traces of metals such as copper, lead, and mercury in your water… which is why we’re going to be talking about filtered water next!

Filtered water – is basically any sort of water that passes through a filter apparatus. There are fancy shmancy filters that get installed underneath your sink, and there’s also ones that fit into a water jug and filter your water as you pour it into your mug. What’s the point?

Like I said before, tap water can potentially contain heavy metals like mercury and lead, which does a whole lot of crap to you, so just know that they’re a big no no. Most filters are designed with things like charcoal to remove heavy metals, pesticides, and contaminants (yay chemistry) in one compartment and then pieces of yuckiness, bacteria, and pathogens in another compartment. The fancier filters can do all sorts of things like reverse osmosis, ionization, and so on.

It’s all super confusing stuff for the average joe.

Bottom line?

Filtered water is just clean water that usually tastes absolutely fantastic and is probably the safest water you’ll ever come by, especially if you’ve got good quality tap water to start with. I have a three compartment filter installed under my sink at home and I drink straight out of it – and it’s just refreshing, delicious water with no metallic or gross flavours. Yeah it can be expensive to get one of the fancy ones but it’s a great investment and pays off in the end.


Bottled water – is where all the crazy hullabaloo starts. You’ve got glacier water, spring water, distilled water, blah blah blah packaged in all sorts of fancy bottles. You know what I think about bottled water?

Buying bottled water is basically just gonna end up with you pissing out money.


Did you know that companies like Dasani are owned by Coca Cola/Pepsi and they just bottle tap water and call it a day? As long as you put something into a bottle, it’s bottled water regardless of where it came from or what was done to it.


“Oh but this water contains x and x minerals, and it’s alkaline, and it’s this and that”

Okay – I get it, some water is “enhanced” but why the hell can’t you just get the same minerals in substantial amounts from just eating well? The fact that your bottle of water contains 1% of your RDA for Calcium is not anything substantial or worth your money.

Unless companies show on their website or on the label full information about how water is treated, sourced, purified, and packaged, I wouldn’t trust it at all. Just because something was “glacier sourced”, it doesn’t mean that it ends up being bottled straight away and there’s a whole bunch of grey area between the source and bottle.

Oh and things like alkaline water? It comes down to being basically the equivalent of eating a tums tablet or drinking water with baking soda. People always seem to forget the fact that we have a stomach! They claim things like alkaline water will neutralize or buffer your blood pH and stuff because it’s basic. Yeah, well your stomach is acidic so before any of that crap can even occur it’s already messed up your stomach and what you end up with is just poor digestion and absorption of nutrients. No studies have shown that alkaline water has an actual, valid health benefit on people.

Another thing? Plastic bottles are obviously wretched for the environment, and regardless of how fancy a bottle is, most studies have shown that plastic contaminants do leech into water one way or another. Also have I mentioned that bottle water is basically 10x as expensive as tap water?

Key Points:

– Go for filtered water. Buy the best filter you can afford, whether that be a Brita water jug or a multicompartment filter that fits underneath your sink

– Research to see what the water composition in your area is like, and then find an appropriate filter

– Avoid bottled crap to help your wallet and save the environment

– At the end of the day, water is water. If you think that pure/distilled water vastly differs from mineralized/ionized water you’re just silly

– Use BPA free/glass containers to carry your water around

– Eat well and stop thinking that one type of water (such as alkaline) has ridiculous health benefits that will turn you into a vision of health and beauty. It’s not.

– If you want to feel like you’re drinking fancy water, add a pinch of himalayan pink sea salt or squeeze of lemon into some filtered water. There you go – fancy shmancy water without the $4/bottle price tag.


Well I hope that helped, and let me know if you guys have any more questions!


So here’s the thing – everybody nowadays is always on the go, and some of us really don’t have any time to prepare meals to carry with them all the time. I mean personally, I wake up at 5am to cook and always make sure that I have some sort of food with me at all times but I get it, I’m weird.

I took a food consumerism class last semester, and here’s the gist of what I learned:

  • Purchases of prepared meals have skyrocketed
  • Ready to go snacks/bars have increased in consumption
  • The ready to drink beverage market has greatly expanded as well

And as you might expect, the more popular a type of product, the larger the market, and what we’re left with are a million choices for every single food item in our grocery stores. I was just in the drug store the other day browsing around, and there was probably like at least 20 different brands of energy/protein bars on the shelves.

I mean, that’s insane. Of course they all had their labels with claims created to kinda catch the attention of the average shopper, and I’m sure you know what I’m talking about.

“20% of your daily fibre!”

“6g of protein in each bar!”

“contains 10 antioxidants and minerals”

And really, unless you’re a nutrition student or just a food nerd like me, chances are that you’re really not gonna know what in the freaking hell they’re talking about. So, I thought I’d break it down so that you know how to shop for an energy/protein bar the next time you need something on the go.

What’s the difference between an energy bar and a protein bar?

– Energy is just a code word for calories in the food industry, and the main constituent of energy bars are carbohydrates for the most part

– Protein bars of course contain more protein than an energy bar, but the type, quantity, and quality can vary quite a bit

– Meal replacement bars typically contain a good balance of fats, carbohydrates, and protein

When should I have an energy bar, and what should I look for in terms of ingredients?

You should have an energy bar when you’re doing some sort of strenuous activity for extended periods of time. For example, having an energy bar would be acceptable if you’re going hiking or biking for an hour +, just anything that really gets your heart rate up for a long amount of time.

Another example – Clif bars? Yeah. They’re made for people who climb cliffs. Not for you students who are just sitting in class all day. The amount of sugar in them is crazy, and trust me, unless you’re busting out buckets of sweat you don’t need to eat one.

People nowadays have carb fear and think that it makes them fat fat fat. While consuming way too many carbs is definitely not good, you need carbs when you exercise to prevent unwanted processes such as ketosis from happening. You need carbs to burn fat, you need carbs to function. However, if you’re grabbing an energy bar just because you want a snack or if you’re hungry while working in the office ….. yeah… don’t.

When it comes to what to look for in an energy bar, simple is better. There should only be a handful of ingredients, and avoid anything on the list of ingredients that you can’t pronounce or identify. A lot of the times they’ll have fat substitutes or artificial sweeteners to make it taste better, and claim things like

“Low fat, low sugar”

but whatever. Bullshit.

Oh – and this goes for granola bars too. Granola bars = glorified candy bars. I like to go for the fruit, nut, and seed bars when I need something to get me through a long hike/workout.


My favourite energy bars:

Larabars, Nakd bars, Kind bars. They’re made from all natural and/or raw ingredients, and you can literally count the amount of ingredients in them on your hand. Granted, they can be high in sugar but when you need something to fuel you up during times of exercise, they’ll fit your needs perfectly.

Protein/Meal Replacement Bars

Alright. Protein – it’s what everyone is now obsessed with. Protein this, protein that, protein cookies, protein smoothies, blah blah blah. In a nutshell, protein is the only macronutrient out of fats, proteins, and carbohydrates that cannot be stored in your body waiting to be used. Yes you have muscles and stuff, but that’s functional protein and not a storage form like we have for carbs (glycogen) and fat. So if you aren’t consuming enough protein, your body in turn breaks down what you have in terms of muscles, visceral proteins (really sciencey and technical stuff you probably don’t need to understand), and so on.

Summarized: If you don’t eat enough protein, your body is going to break down what you already have… which is why bodybuilders and gym bunnies have an overtly dramatic obsession with consuming protein.

So when should you have them?

I think that protein bars are a safer route to go when consuming throughout the day as a snack when you’re hungry, even if you’re not working out or exercising in general. Granted protein bars definitely help you recover after a workout, but having a snack with a higher protein content (compared to energy bars) will keep you fuller for longer, and will help you avoid any crazy sugar rushes post consumption. Meal replacement bars are okay to have as well, but be careful because a lot of the time they can be high in calories, and terrible ingredients.

However, they’re a bit more tricky to shop for. Most protein sources need to be isolated, and in turn, you have terms like “isolates”, “concentrates”, and so on in the list of ingredients.

My tips:

– If you are looking for a vegetarian/vegan source of protein, look for a “complete x protein blend” in the ingredients list

– Whey is arguably the best/most well rounded source of protein, and it’s usually also the most affordable

– Avoid anything covered in lots of chocolate or with a lot of “syrup” ingredients

– Meal replacement bars often have a whole list of vitamins and minerals added to it, but avoid anything that sounds like it shouldn’t be eaten (ex. artificial sweeteners and fat substitutes)

– Avoid anything that claims to be low fat/sugar/calories: basically code for shitty fake ingredients

– Look for something with at least/around 15g of protein (equivalent of about 2 eggs)

– Again, look for words like “all natural” on the label



My favourites definitely include all of Vega’s protein/meal replacement bars. They contain all vegetarian/vegan ingredients, are GMO free, and they are extremely transparent with what goes on in their products. They have minimal ingredients and only a bit of chocolate in most of their products, and they definitely do not have anything gross or artificial in them.

Vega One – Meal Replacement Bars

Vega Sport – Protein/Recovery Bars

Another one of my favourites are Elevate Me bars. They’re really good whey protein bars packed with fruits, nuts, and seeds to really keep along the “natural” path of things. Plus, they’re available at Costco so you know you can grab some for a great deal.

They all taste like they’re natural, they don’t have that disgusting rubber texture that some other brands have, and I know they’re coming from good sources and nothing shitty. I know Quest bars are also quite popular but really…. not my thing.

Well anyways, I hope that you guys find this little guide useful and let me know if there are any other good energy/protein bars that you guys like!

Gluten free rosewater & cardamom rice flour cookies! #food #yummy #dessert #glutenfree #cookies


- deeply inhales -


- dramatic exhale -

So. It’s been a while eh friends? I’m not sure how many of you out there even care, but for those who do, I’m just gonna give a brief update on what’s been going on in my life. (I say “brief update” but just watch this become a dramatic essay.)

I was just reading my previous post, and I realized that I had written down that it was 8 days before the due date of my dietetics application. Those who know me in real life will know how ridiculously stressed I’ve been over this whole dietetics thing throughout the last three years. Here’s a brief overview of what applying for dietetics looked like for me:

  •  UBC is basically the only place in Western Canada where you can get this degree and become a registered dietitian
  •  Only about 30 people get accepted per year out of a bajillion applicants
  • You need to submit a cover letter, resume, reference letters, and whole bunch of crap to indicate that you’re actually dedicated to the field and that you really want to be in it
  • Trust me when I say that there is a shit ton of extracurricular activities involved to even get a decent application package together
  • If you’re lucky enough to have the proper grades and application package, you get short listed for an interview
  • You go through said interview and wait for the results
  • You only get to apply TWO TIMES and if you get rejected  both times then TOO BAD SO SAD (and I already got rejected last year)

So it was basically my very last chance to get accepted, but here’s the kicker – they don’t traditionally accept very many guys. There are less than 5 (I believe) guys in all three years of classes right now. So I’ve basically had a shit ton of people breathe down my neck telling me about how difficult it is to get in, how unlikely it is that I’ll get in, and just ALL THIS MOTHER FUCKING CRAP to stress me out.

For the most part, the last six months has been a blur for me – studying my ass off, working my ass off, trying not to rip my head off, and trying to balance all that with work and volunteering. Needless to say the term “social life” had no meaning to me whatsoever. Well anyways, in mid-April I received an email telling me that I was shortlisted for an interview.

See, most people started congratulating me, and told me that I could finally relax. You would think that I would be able to breathe a little sigh of relief, but you’d be so freaking wrong.

I like to think that I’m a level headed person who can stay calm throughout a multitude of situations, but this literally meant the world to me… and that’s when the stress kinda took over. I guess that’s the one downside of being open about what goes on in your life. Everybody knew about my application and literally every day people were asking me about it and it drove me absolutely nuts. I kid you not when I say that pretty much every day I got ready in the morning in the past few years, I would talk to myself and think of potential questions they could ask me at the interview and answered them – and that shit got emotional sometimes!!!

Yeah. Crazy. I know.

So I was basically moody, stressed, and practically dead from studying for all my finals up until the day of my interview. I went in the day of the interview, things went smoothly, and I thought I could finally relax and wait for the results. But NOOOOOOPE. I checked my email about 50 times a day and had the shortest fuse ever for the entire month of May.

But then on the 26th of May…


and I remember my first reaction was just throwing my cat off my lap (sorry Nugget, love you) and trying to decide whether it was more appropriate to scream or laugh. Then I scrambled around to find my phone to try and call my parents (it took me three tries – damn touch screen technology doesn’t mix well with trembling fingers) to whom I just laughed to on the phone for about two minutes and I couldn’t get any words out of my mouth.

They got the message though.

Jesus Christ – see what I meant when I said I knew what was intended to be a brief update would turn into a full blown essay?

Well ANYWAYS, the recipe I’m posting today was intended to be posted during Mothers’ Day but of course my stupid ass was too busy freaking out to post anything, so better late than never right? So this is basically a spin off of my other gluten free rice flour cookies, but with more of a spring/summer twist. Rosewater and cardamom are like super big staples in Persian desserts, and this is just one of those recipes that is so easy to put together because you’re more than likely to already have everything (other than rosewater maybe) in your pantry/fridge.

Gluten free rosewater & cardamom rice flour cookies! #food #yummy #dessert #glutenfree #cookies


I chose to colour these just so they’ll be all pretty, but you’re welcome to leave the food colouring out if you want just a pale primrose coloured cookie! Nothing wrong with that whatsoever.

Gluten Free Rosewater & Cardamom Rice Flour Cookies

makes about 20 cookies


– 1/3 cup of melted butter/olive oil

– 1 tbsp of rosewater

– 1 tsp of ground cardamom

– 2/3 cup of sugar

– 2 1/4 cups of rice flour (not glutinous rice flour)

– 1/2 tsp of baking powder

– 2 eggs

– red food colouring

– shredded coconut for rolling


1. Mix everything minus the red food colouring and coconut together until it forms a soft dough. Be careful when you add the rice flour, it’s lighter than regular flour and it WILL fly everywhere and suffocate you. No jokes.

2. Refrigerate the dough for at least 15 minutes, or until it’s hard enough to handle. Meanwhile, preheat your oven to 350F

3. Add however much food colouring you want (if at all) and roll the dough into 1.5″ balls. Note that the colour of the finished cookie will be lighter than the uncooked dough – so make it darker than what you want prior to baking!

* I chose to make three batches of different shades of pink, but you could really use any colour. But honestly… anything other than red/pink just seems weird and gross to me. I mean… blue cookies? Ick.

4. Roll the ball in shredded coconut and place onto a parchment lined baking tray.

5. Bake for about 20-25 minutes (depending on your oven) until the tops are slightly cracked and tops are lightly golden. It’s kinda hard to tell when these are done because they’re not made from your typical ingredients that change greatly in colour and texture, so just starting poking them and checking them around the 20 minute mark.

6. Cool, and then eat them all! Or you could share, but you know… up to you!

Gluten free rosewater & cardamom rice flour cookies! #food #yummy #dessert #glutenfree #cookies


And as usual, try it out, take photos, and let me know how they turn out!


Food is hands down the most symbolic and influential part of my life – I literally don’t think I can do anything without relating it to an item of food or a memory involving food. If you ask me what I did last week, I immediately think about what I ate. If we’re talking about places I’ve travelled to in the past, I have a little flashback to my favourite ethnic dishes that I’ve tried in different places and countries. Even if we talk about my cat, I think about Nugget’s favourite type of cat food – tuna and tilapia in case you’re wondering.

Bottom line is that for so many of us, food has become so much more than just about nourishment for our bodies. Perhaps it’s the fact that I had to spend the last 3-4 months of my life learning all about the symbolic value of food, but I really think it’s such an amazing concept to try and wrap your head around.

For me, there are three food memories that I hold super close to my heart – not only because what I ate was absolutely delicious, but there’s such an immense amount of sentimental value behind all these experiences. One of them was a few years ago when I went back to Hong Kong and my uncle took us on a day trip to Tai O, which is basically an insanely beautiful fisherman’s village surrounded by mountains and water. We spent the day walking around the water, experiencing the fishing culture there, and it was amazing when we ended the day sitting by the water eating a seafood feast in the most grungy and dirty restaurant ever. The second was from when I was in Florence with all my best friends in Grade 10. We were all exhausted from travelling on a bus for two weeks, and we were holed up in this seemingly drab hotel. But let me tell you, the pesto fusili we got that night blew our minds – seriously the best thing we’ve ever tasted.

Now the third experience was the most recent, and is also the one that’s tied to a few other memories that led me to making this post/recipe. Back in June, my now ex-boyfriend and I went to a DAVIDsTEA press party that I got invited to at their Gastown location, and we decided to grab dinner at Nuba a few blocks away. Nuba is this really amazing Lebanese restaurant here in Vancouver, and we shared their “Feast for Two”. Everything was absolutely delicious, but their roasted cauliflower was probably my favourite thing of the night. It was heavily spiced with cumin and coriander, and came with the most delicious yogurt dipping sauce ever I still think about it once in a while. Aside from the fact that it started pouring and I got the right side mirror of my car whacked off later that night, it was probably one of the best days I had this summer.

Flash forward a few months, and I was in my ex’s restaurant where he’s the head chef shooting their new menu of sandwiches. He had made this roasted cauliflower sandwich that was full of garam masala, curry, raisins, and yogurt and it was so freaking delicious I can’t even begin. Then last week, I went back to shoot their new wrap menu and he had made the wrap version of the roasted cauliflower sandwich. I left with one single thing on my mind.


Cauliflower, cauliflower, cauli-mother freaking-flower.

Something about roasted cauliflower is addicting and simply irresistible I swear to God. Perhaps it’s the way that olive oil seeps itself into some nooks and crannies, that cause it to blister and crisp up in certain spots while it steams and softens into a luscious pillow of cruciferous goodness in others.





Also, I’ve heard that cauliflower is the kale of 2014 so I’m clearly bang on trend here.

-insert hair flip-

I combined the flavours of the cauliflower that I had at Nuba and that my ex made to the best of my ability, and this was one collision that ended up in pure spicy ecstasy. I went to the store earlier and picked up some garam masala, which is a spice blend involving lots of cumin, curry, pepper, cinnamon, bayleaves, and a heck load of other spices. I think it varies from place to place, but the one I got was super heavy in cumin which I absolutely adored. Also, not only is this delicious but it contains a crazy amount of antioxidant heavy spices, but cauliflower is also a great source of Vitamin C and K! So all in all, this dish would get two great thumbs up from your dietitian. Side note – my dietetics application is due in 8 days and I’m kinda freaking the f**k out right now.

So go ahead and try this out, serve it as a Meatless Monday dish, or just as a side that’ll satisfy any hungry tummy!

Roasted & Curried Cauliflower with a Yogurt Sauce

Serves 2-3


– 1 head of cauliflower

– 2 tsp of garam masala

– 1 tsp of curry powder

– 1/4 cup of olive oil (might need a little more or less)

– salt & pepper

– a lemon or lime

– fresh cilantro

– 1/2 cup of greek yogurt

– 2 tbsp of tahini (optional)

– 3 cloves of garlic


1. Cut your cauliflower up into even pieces. I like to cut it in large steaks and then break it off just so they’re uniform and will cook evenly.

2. Coat the cauliflower in the spices (which you can toast in a dry pan ahead of time if you’re not lazy like me), olive, and generously season with salt & pepper.

3. Preheat your oven to 450F and rub two cloves of garlic into the cauliflower.

4. Roast for about 30-40 minutes or until crispy and soft.

5. For the yogurt sauce, mince in a clove of garlic into the yogurt, as well as some salt, pepper, lemon/lime juice (just a little goes a long way), and some tahini if you’ve got it. Dust with a little garam masala at the end just to make it extra fancy.

6. Toss some fresh cilantro on top of everything, and you’re ready to go!




If you’ve got leftovers, no worries! Crumble the cauliflower into leftover yogurt sauce or just plain greek yogurt, add in some chopped up apples, raisins, and tuna and you’ve got a perfect lunch for the next day!

So try it out and let me know how you guys like it!



Hey guys! So I don’t know about you, but every time I eat something that’s locally made, handcrafted, or ethically sourced, I feel as though I’m somehow connecting with the earth and that I’m doing some kind of good… or something. Okay – I know, that sounded super hippie and I promise you, I’m not writing this post with a daisy chain around my head while doing some hula dance, swaying my hips to Stevie Nicks in the background.

For instance, when I stir in a tablespoon of local wildflower honey from the flowering stretches of the Okanagan into my tea, I feel like I’m being more deeply rooted in my surroundings, and perhaps it’s some weird and twisted form of the placebo effect, but I swear, it just tastes/makes me feel better. A few weeks (okay or maybe like, two months) ago, I was sent a huuuuuge box of products by the ever so lovely Kalpna Solanski from Martin’s Marvelous Naturals. If you’re from Vancouver, I’m sure you know of the company, because they’ve been at the Gluten Free Expo, Choices Markets, Urban Fare, and basically every cool place imaginable.

Martin’s Marvelous’ products places a huge focus on sourcing fair trade and organic products that are made in Burnaby and then distributed to a wide array of distributors. I believe you can even get their products in the states if you order via Amazon now! One outstanding feature of the company is that every single one of their products are gluten, and nut free. Yeah. That basically eliminates the majority of all the insensitivities and allergies related to food that people have nowadays. Raise your hand if you had at least one person who couldn’t eat anything at one of your dinner parties this past holiday season because you forgot to get gluten free crackers or something. Or maybe you were even the one person who had to fill their stomach up on wine (not a bad problem though) because they couldn’t eat anything served at the company cocktail party. Yeah – it sucks right? Well all the products under Martin’s Marvelous Naturals line are sure to satisfy even the pickiest person who just so happens to also be allergic to 90% of the items on God’s green earth. Bottom line? If you’re someone who is health conscious & loves to snack or entertain people with wine, cheese, and crackers, these are the products for you. Actually, these products are just for everybody. Yeah. They’re that good.

Speaking from personal experience, if you hand a cracker or cookie to me and tell me its gluten, and nut free, I’m basically expecting that I’ll spit it out when you’re not looking. Why? Well because the majority of the time, those products taste like crap because of all that different gums, extracts, and weird chemicals in them to take the place of gluten/nuts/grains. Well Kalpna’s products completely changed that for me. You can just tell that there’s been tons of time spent refining recipes, tweaking amounts of certain seeds, finding the best complimenting flavours to put together, and so on. So here’s what I received in the box of goodies:

Martin’s Marvelous Crisps:

Rosemary & Lavender – (pictured above) this was seriously amazing. I was afraid it would taste like a bar of soap or my grandma’s house, but it was the perfect balance of floral and herbal notes. Pair it with a mild cheese like brie or even some pate!

** in the picture at the top of the post, I roasted some acorn squash with some olive oil, garlic, and fresh rosemary, and finished it with some good grassfed butter and pepper. So delicious paired with some grapes and mild cheddar too!

Pumpkin Seed Cranberry – super yummy. Can you imagine how good this would be with a bit of cold leftover turkey, a good wedge of camembert and a dollop of cranberry sauce?!

Chocolate Molé – these ones were so complex, rich, and decadent in the most savoury way possible. I have no idea how long it must’ve taken them to balance out all the ingredients in this one, because it was seriously intense and amazing. Probably my favourite of the bunch! Try it with some hummus or smoked kidney bean dip!

Date & Olive Tapenade – (pictured below) this one was fantastic as well! I was expecting it to be sweet because of the dates, but the dates just leave a nice hint of sweetness to balance out the salty tang of the olives! I believe Kalpna and the crew have tweaked the recipe slightly since I’ve received the products, so it must be even more amazing now!

** in the picture below, I paired the crackers with a curried chicken that I slow cooked in green coconut milk, then finished with a good squeeze of lime!



Martin’s Marvelous Cookies! – these are all completely nut, gluten, and egg free!

Classic Chocolate Chip – these were so reminiscent of Chips Ahoy, only difference is that they’re much better for you! All you need is a glass of milk and some warm PJ’s to have a perfect night in!

Refuel – packed with energizing products like seeds and dried fruit, as if you needed another reason to indulge in these amazing cookies!

The company also offers products like granola, fig salami (so good, I had a piece at the Gluten Free Expo last year) and Zesty Lemon cookies! If you didn’t know, oats are technically gluten free by nature, but a lot of the times, they get contaminated in the processing plants. However, Martin’s Marvelous makes sure that all the oats that they use in their products are completely uncontaminated and 100% gluten free, so you can munch away on the products without a worry! Yay :D

As far as I know, you can pick these products up at London Drugs, Whole Foods, Choices Markets, Urban Fare, or find them at the Gluten Free Expo this year! Also, make sure you check out:

Their Site

Their Twitter

Their Facebook


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