Virus Fighting, Gut Healing Lamb Vegetable Soup

A winter staple that provides all the nutrients to keep bugs and viruses away! Cook once to eat twice with extra broth to freeze!

Sophia’s Superfood Stir Fry

This is the number one dish I served my toddler for dinner from ages 2 to 4 years old. It is quick and easy to make so I made it nearly every week!  It is family-friendly and provides the most nutrient-dense and dynamic leftovers. It is “superfood” because you can sneak organ meat or powdered […]

Salmon and Sweet Potato Sheet Pan

Salmon and Sweet Potato Sheet Pan Omega 3 fatty acids and B12 rich salmon, combined with metabolism supporting sweet potatoes and hormone detoxing broccoli, make this delicious dish a nutritional dream! Family friendly, naturally rich in DHA and requiring minimal prep. Whip this up with just 4 whole food ingredients! Prep: 5 minutesTotal: 25 minutesServes: […]

Mediterranean Chickpea Tuna Salad

Mediterranean Chickpea Tuna Salad The perfect week day lunch to make ahead and enjoy twice.  You can use wild caught tuna and organic chickpeas when possible – quality is key! Add in 1/3 cup quinoa pasta if you need a boost of carbohydrate to balance your plate.  This dish is refreshing, satisfying and rich in […]

The ASH Spicy Superfood Wrap

The ASH Spicy Superfood Wrap The ultimate boss babe or busy mama meal.  This can be whipped up in 10 minutes and it is chock full of antioxidants, gut supporting fibre and 20g of protein!  Nutrient dense and incredibly satiating, this wrap will keep you full all afternoon long and help curb those pesky 4 […]

Love Lemons Smoothie

Love Lemons Smoothie This simple, sweet and blood sugar balancing smoothie will set you up for a satisfied morning.  With just 5 ingredients and a perfect balance of protein, fat and fibre, you can whip this up daily and double batch to make mornings even easier.  Add a handful of spinach to boost your nutrients […]

Seed Cycling/Hormone Balancing Smoothie

Hormone Balancing Smoothie Seed Cycling is a natural way to balance your hormones and reduce PMS symptoms.  By consuming 2 specific types of seeds during the appropriate phase of your 28-35 day cycle, you feed your hormone receptors the exact nutrients they need to adapt to the hormonal shift of that phase. This smoothie boasts […]

Green Goodness Cleansing Smoothie

Green Goodness Cleansing Smoothie The perfect Monday morning reset after a weekend of indulgence!  This antioxidant and fibre-rich smoothie feels like a spa in a glass and will have you back on track with your wellness goals in just one glass.  Skip the juice cleanses and nourish your body with real nutrition and a mild […]

The ASH Staple Smoothie

Your Staple Smoothie Blood sugar balancing smoothies are a major hormone hack!  When you don’t have time for a full balanced plate to start the day, make this smoothie your staple.  20 grams of protein, 5 grams of fibre and plenty of healthy fats to support hormones and keep you full longer, plus blueberries and […]

Toddler Friendly Protein Pancakes

Just 3 whole food ingredients and 1 minute in the blender, this recipe is not only gluten free but naturally high in protein! Buckwheat flour, eggs and bananas – that’s it!