If you’ve been exploring gut-friendly foods, you’ve likely come across kefir, a fermented drink known for its probiotics. But did you know there are two types? Water kefir vs. milk kefir. They sound similar, but they’re quite different in taste, texture, and nutrition. 

What Is Milk Kefir?

Milk kefir is a fermented dairy drink made by adding kefir grains (which contain live bacteria and yeast) to milk. These grains ferment the milk over about 24 hours, creating a tangy, slightly fizzy drink that’s rich in probiotics, protein, and calcium.

It’s similar to drinkable yogurt but with more beneficial bacteria and a thinner texture. You can drink it plain, blend it into smoothies, pour it over cereal, or use it in overnight oats.

What Is Water Kefir?

Water kefir is made by fermenting sugar water or coconut water with special water kefir grains (which are different from milk kefir grains). The result is a light, fizzy, slightly sweet drink that’s dairy-free and vegan-friendly.

Because it’s made with water instead of milk, it’s naturally lower in protein and calories, but still contains live probiotics that support gut health. You can flavour it with fruit, herbs, or juice for a refreshing alternative to soda.

Taste and Texture: Water Kefir vs. Milk Kefir

This is where they really differ.

• Milk kefir: Creamy, tangy, and rich almost like a thin yogurt drink. Some people find it tart at first, but it’s easy to get used to, especially when flavoured or blended.
  
• Water kefir: Light, bubbly, and mild. It’s often flavoured with fruit or herbs after fermentation for a bit of natural sweetness.
  

If you enjoy fizzy drinks or are dairy-free, water kefir might be more your style. If you prefer something satisfying and creamy, milk kefir is a great fit. Milk kefir is also more readily available in grocery stores. 

Health Benefits of Both: Water Kefir vs. Milk Kefir

Both types of kefir are known for their probiotic content, which supports gut health and digestion. But there are a few unique perks to each:

Milk Kefir Benefits

• High in calcium and protein to support bones and muscles.
  
• Contains a wider variety of probiotic strains compared to yogurt.
  
• The fermentation process breaks down some lactose, making it easier to digest for some people with lactose intolerance.
  

Water Kefir Benefits

• Dairy-free and vegan, suitable for more dietary preferences.
  
• Naturally hydrating due to its water content.
  
• Still provides beneficial bacteria and yeasts to support gut health.
  

The Cost in Canada

Prices can vary, but here’s a general idea:

• Milk kefir: Around $4 to $6 for a 1-litre bottle.
  
• Water kefir: Around $5 to $7 for a 500 mL bottle.
  

Milk kefir tends to be cheaper and often more accessible. 

How to Use Them

Milk kefir:

• Drink it plain or with fruit.
  
• Use in smoothies for extra protein and probiotics.
  
• Swap it for buttermilk in pancakes or muffins.
  

Water kefir:

• Drink it cold and bubbly as a soda alternative.
  
• Mix with fruit juice or herbs for natural flavour.
  
• Enjoy as a mid-afternoon refreshment or post-meal digestive drink.
  

FAQs: Water Kefir vs. Milk Kefir

Next Read:

• Couscous vs Quinoa
• Beans vs. Legumes
• Farro vs. Barley

Curious about Almond Milk vs. Oat Milk? Discover the key differences in nutrition, taste, and uses to help you decide which is for you.

With plant based milks increasing in popularity, there is no shortage of products on the market. Almond milk and oat milk are some of the most well-known options, but you may be wondering which is the better choice.

Let’s take a look at how they compare by exploring their nutrient profile, taste, texture, uses, and sustainability. 

Nutrient Comparison: Almond Milk vs. Oat Milk 

Here is a side-by-side comparison of the nutrient profile for a 1 cup (240mL) serving of unsweetened almond milk vs. unsweetened oat milk. 

Key Takeaways: 

• Oat milk is higher in calories and carbohydrates (naturally occurring sugars) compared to  almond milk. 
• Both almond milk and oat milk have similar amounts of fat and protein. 
• Almond milk contains more sodium than oat milk. 
• Both milks have very similar, if not identical nutrient profiles for vitamins and minerals (vitamin D, potassium, iron, zinc, etc.), because plant based milks are often fortified with nutrients. 

What is Fortification? 

Fortification is the process of adding essential nutrients to foods to improve their nutritional value. For example, plant-based milks (like almond or oat milk) are often fortified with nutrients such as calcium, vitamin D, and vitamin B12. These nutrients aren’t naturally present in the plant base, but fortification helps make the product more comparable to dairy milk in terms of nutrition. 

Health Benefits: 

• The consumption of plant-based milks has been found to lower the risk of chronic disease such as cancer, diabetes, and heart disease. This is because they contain antioxidants, which help to protect our cells from damage. 
• Plant-based milks are a great alternative for those with dyslipidemia, as they contain less saturated fats than dairy milk, which is beneficial in preventing and managing cardiovascular disease. 

Taste, texture, and uses: 

• Almond milk has a slightly nutty taste and a more watery texture. 
• Oat milk has a creamier texture, similar to dairy milk, and a neutral taste. 
• Both milk alternatives can be used in smoothies, cereal, coffee and tea, and baking. 
• Although, oat milk froths better than almond milk because of its textural similarity to dairy milk. 

Sustainability: 

• Almond milk and oat milk have been found to produce between 21-78% lower greenhouse gas emissions per litre, compared to cow’s milk, making it a very sustainable option. 
• Although, when comparing the sustainability of almond milk and oat milk, the more environmentally friendly option is oat milk. 
• The production of almond milk, including growing the almonds and processing them into milk utilizes a large amount of water, much more than that of any other plant-based milk. 

Bottom Line: 

Both almond milk and oat milk can be a part of a healthy diet. The option that is best suited for you will depend on your personal health needs and preferences. 

Choose almond milk if you want a lower-calorie option.

Choose oat milk if you prefer a creamier texture, want something closer to dairy milk, or are looking for the more sustainable choice.

FAQs: Almond Milk vs. Oat Milk 

Next Read: 

1. Is Almond Milk Gluten Free?
2. Plant Based Milk Brands
3. 10 Best Protein Cereals

Written by: Serena Coppolella, Nutrition Student

Edited by: Juliana Crimi, RD, MHSc

If you’re trying to add more plant-based protein to your meals, chances are you’ve seen tofu vs. tempeh sitting side by side at the grocery store.

They might look similar, but they’re actually quite different when it comes to texture, taste, and nutrition. As a dietitian, I’m breaking down what sets them apart  and how to choose the right one for your next meal.

What Is Tofu?

Tofu is made from soybeans, but it’s created a bit like cheese  by curdling soy milk and pressing it into a block. Depending on how much water is removed, you’ll find different textures: silken, soft, medium, firm, or extra firm.

It’s one of the most versatile plant proteins out there. It easily takes on the flavour of whatever you cook it with — whether that’s a savoury stir fry, a smoothie, or even dessert (yep, tofu pudding is a thing!).

What Is Tempeh?

Tempeh also starts with soybeans, but it’s made differently. Whole soybeans are fermented and pressed into a dense, cake-like block. Because it uses the whole bean, tempeh has a firmer, chewier texture and a nutty, earthy flavour that’s stronger than tofu.

You can slice, cube, crumble, or marinate it, but it usually needs to be cooked (steamed, baked, or pan-fried) before eating.

Nutrition Comparison: Tofu vs. Tempeh

Both are excellent sources of plant-based protein, but there are a few key differences worth knowing:

In short:

• Tempeh packs a bit more protein and fibre, thanks to the whole soybeans.
  
• Tofu is lower in calories and often fortified with calcium, making it great for bone health.
  
• Tempeh’s fermentation may give your gut a little extra love
  

Taste and Texture: Tofu vs. Tempeh

• Tofu: Mild and smooth. Think of it as a blank canvas; it soaks up sauces and marinades easily.
  
• Tempeh: Heartier, chewier, and has a slightly nutty taste. Some people find it a bit bitter if it’s not steamed or cooked properly first.
  

If you’re new to plant proteins, tofu tends to be more beginner-friendly. Once you’re comfortable experimenting, tempeh is great for adding variety and texture.

How to Use Them: Tofu vs. Tempeh

Tofu ideas:

• Cube and stir-fry with veggies and soy sauce.
  
• Blend silken tofu into smoothies or desserts for extra protein.
  
• Bake or air fry extra-firm tofu for crispy bites.
  
• BBQ Tofu Recipe 

Tempeh ideas:

• Slice thinly and marinate in soy sauce, maple syrup, and garlic  then pan-fry.
  
• Crumble into tacos or pasta sauce as a ground meat swap.
  
• Bake or grill it for a protein-rich meal.
  

Are Tofu and Tempeh Processed?

Technically, yes both go through some processing. But they’re minimally processed compared to many plant-based meat alternatives.

Tofu is made from soy milk (a liquid base), while tempeh uses whole beans and natural fermentation. Neither contains preservatives or additives if you buy plain versions.

So, when it comes to ingredient lists, short and simple is best  just soybeans, water, and maybe a coagulant or starter culture.

The Cost of Tempeh in Canada

Tempeh is usually more expensive than tofu, mostly because it’s less common and takes more time to make.

• Tofu: Around $2 to $3 per 350–400 g block.
  
• Tempeh: Around $5 to $7 per 250–300 g block.
  

Still, both are budget-friendly sources of protein compared to meat or seafood. 

Which One Should You Choose?

It depends on what you’re looking for and which one you prefer taste wise. Personally I don’t enjoy the taste of tempeh but I LOVE to cook with tofu! 

Try a recipe using one of each and see what you like better! 

Bottom Line

Both tofu and tempeh are nutritious, high-protein, and affordable plant-based options. Whether you toss tofu into a stir fry or crumble tempeh into tacos, you’re getting a wholesome, plant-powered boost.

FAQs About Tofu and Tempeh

If you’ve seen goat’s milk kefir popping up in grocery stores lately, you’re not alone. This tangy, probiotic-rich drink has been gaining attention as a gut-friendly alternative to cow’s milk kefir. But is it really any different and is it worth the switch?

What Is Goat’s Milk Kefir?

Goat’s milk kefir is a fermented dairy drink made by adding kefir grains (a mix of bacteria and yeast) to goat’s milk. These grains ferment the natural sugars in milk, creating a tangy beverage filled with probiotics.

It’s very similar to cow’s milk kefir. The main difference lies in the type of milk used. Goat’s milk has a distinct flavour and slightly different nutrient profile, which can change the taste and texture of the kefir. 

How It’s Different from Cow’s Milk Kefir

1. Easier to digest:
   Goat’s milk naturally has smaller fat globules and less alpha S1-casein (a type of milk protein that can cause sensitivity in some people). This makes it gentler on digestion for those who find regular milk hard to digest.
   
2. Slightly tangier flavour:
   Goat’s milk has a distinct, earthy taste and kefir made from it tends to have a stronger tang than cow’s milk kefir. Some people love it, while others find it takes a few tries to get used to.
   
3. Different nutrient makeup:
   Goat’s milk tends to be slightly higher in certain minerals, like calcium and magnesium, and can contain a bit more medium-chain fatty acids.
   

Health Benefits of Goat’s Milk Kefir

1. Gut health support
Like all kefirs, goat’s milk kefir is rich in probiotics, live bacteria that help support a healthy gut microbiome. Regularly including probiotic foods can improve digestion, help balance gut bacteria, and may even support immune function.

2. May be easier on lactose-sensitive stomachs
Although it still contains lactose, the fermentation process reduces the amount, and the probiotics help digest it. Many people who can’t tolerate milk find kefir easier to handle.

3. Great source of nutrients
Goat’s milk kefir provides high-quality protein, calcium, phosphorus, and B vitamins — all key nutrients for bone, muscle, and overall health.

4. Immune and skin support
Some studies suggest that probiotics from fermented dairy may help reduce inflammation and support immune balance, which can also have indirect benefits for skin health.

How to Use Goat’s Milk Kefir

You can enjoy goat’s milk kefir just like any other kefir:

• Drink it plain or with a drizzle of honey
  
• Blend it into smoothies
  
• Use it in overnight oats or chia pudding
  
• Swap it for buttermilk in pancakes or baking
  

It’s a simple way to add probiotics to your day without major changes to your diet.

Where to Buy It

In Canada, goat’s milk kefir can be found in health food stores, natural grocers, and larger grocery chains with a natural foods section.

Although its worth noting its much harder to find than regular cows milk kefir not all locations may line this product in.

A bottle (1 L) usually costs around $8–10, which is slightly higher than cow’s milk kefir due to the smaller-scale production of goat’s milk.

Storage Tips

Keep kefir refrigerated and tightly sealed. Once opened, it’s best used within 7–10 days. You may notice natural separation (a thin layer of whey at the top) that’s normal! Just give it a good shake before drinking.

FAQs About Goat’s Milk Kefir

The Bottom Line

Goat’s milk kefir offers all the gut-friendly perks of regular kefir, it’s rich in nutrients, often easier to digest, and a great way to mix up your probiotic routine.

If you enjoy the tangy taste and don’t mind the higher price tag, it’s definitely worth a try, however if you already low milk kefir there isn't a need to make the switch.

Next Read

• Probiotics vs. Prebiotics
• Chickpeas vs Lentils
•  Dates vs Medjool Dates 

In recent years, “detox” juice diets, where people consume only fresh juices for several days, have become increasingly popular.

These diets may lead to quick, short-term weight loss due to very low calorie intake. However, most people regain the weight once they return to regular eating habits.

It's important to note that you don’t need juice to “detox”. Your liver and kidneys are highly effective at removing toxins and maintaining your body's balance. What juicing can do is help you try different fruits and vegetables, use up produce before it goes bad, and enjoy nutrients in a fun and refreshing way.

While juicing can be a helpful way to add nutrients to your diet, an all-juice detox is not a sustainable or balanced long-term approach. This is not something I recommend. 

Health Benefits of Drinking Juice

Including more fresh juices in your diet can be a simple way to increase your intake of fruits and vegetables, which are rich in essential vitamins, minerals, and plant compounds that support overall health.

A higher intake of fruits and vegetables is associated with a lower risk of chronic diseases, including heart disease and type 2 diabetes.

Fruits and vegetables are also rich in phenolic compounds, which possess antioxidant, immune-boosting, and antimicrobial properties. These compounds play a crucial role in disease prevention and maintaining long-term wellness.

Skin Benefits of Juicing

Juicing can also promote skin health. The antioxidants in fruits and vegetables, such as vitamin C, beta-carotene, and polyphenols, help combat free radicals, which can reduce the signs of aging and support healthy, glowing skin.

Hydrating produce such as cucumber, celery, and watermelon also helps maintain skin elasticity and reduce dryness.

Top Ingredients for Juice

Leafy greens: kale, spinach, parsley

Fruits: pineapple, blueberries, apple, orange

Roots & spices: ginger, turmeric, carrots

Hydrating veggies: cucumber, celery, watermelon

Enhancers: lemon, mint, aloe vera

How to Juice

1. Wash and prepare fruits and vegetables.
2. Use a juicer or blender (strain if desired).
3. Combine leafy greens, fruits, and herbs to create a nutrient-rich drink.
4. Drink immediately for maximum nutrient retention.
5. If storing, keep in airtight glass jars and consume within 24-48 hours.

Check out my recipe, Orange Ginger Carrot Juice 

Juicer Options 

1. Ninja 
2. Nutri Bullet 
3. Breville
4. Cusinart 
5. Hamilton Beach

FAQ’s

Bottom Line: Juicing For Gut Health

Juicing is a refreshing way to boost your nutrient intake, support gut health, and enhance skin vitality.

While “detox” juice diets aren’t a sustainable solution, incorporating fresh juices into a balanced diet can be a powerful tool for digestive and overall wellness if it is something you want to give a try!

Next-Read

1. Probiotics vs. Prebiotics
2. Sports Hydration
3. Hemp Seeds Vs. Chia Seeds

Written By Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Protein is one of the body’s essential macronutrients, playing a vital role in muscle structure, growth, metabolism, and repair. While high-protein diets are trending on social media for muscle building and overall health, protein is especially important for children. 

Adequate protein supports healthy growth, development, and energy levels, making it a key nutrient during childhood.

Check out my blog What are Proteins?

Importance of Protein During Childhood

Protein plays a critical role in the healthy growth and development of children. It supports muscle building, tissue repair, immune function, and overall energy needs. 

However, with many children being picky eaters, it can sometimes be challenging to include enough protein in their diets. Ensuring adequate protein intake is essential for optimal growth, learning, and long-term health. 

Here are some easy and healthy high-protein snack ideas your kids will love!

Best High-Protein Snacks for Kids

1. Greek Yogurt with Fruit
2. Turkey or Chicken Roll-ups
3. Edamame
4. Hard-boiled eggs
5. Mini meatballs (chicken, beef, or lentil-based)
6. 1-2 cheese strings 

Best High-Protein Snacks for Toddlers

1. Greek yogurt pouches 
2. Soft scrambled eggs
3. Smoothie popsicles (fruit and yogurt)
4. Cottage cheese with smashed berries
5. Hummus with mini pita triangles
6. Mini pancakes made with Greek yogurt or cottage cheese

FAQ’s: High-Protein Snacks for Kids

Bottom-Line

Protein is essential for kids’ growth, development, and overall health, but it can be tricky to include in the diets of picky eaters. Offering creative, kid-friendly snacks rich in protein makes it easier to meet their nutritional needs. 

Whether it’s yogurt, eggs, hummus, or smoothies, the right choices can fuel energy, support learning, and help your child grow strong and healthy.

Next Read

1. Plant Based Milk Brands
2. 17 Best Crackers
3. 10 Best Protein Cereals 

Written By Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Nut butters are one of those pantry staples you’ll almost always find in my kitchen. 

Spread on toast, paired with fruit, stirred into oatmeal, blended into smoothies, or used in baked goods, nut butter is a simple way to add flavour, healthy fats, and some protein to your day.

But when it comes to peanut butter vs almond butter, many people wonder: what’s the difference, and is one healthier than the other?

Let's start with a nutrition comparison.

Nutrition Comparison

Here’s how 2 tablespoons (32 g) stack up:

As you can see both peanut and almond butter are very comparable in nutrition profiles. Peanut butter is a little bit higher in protein and almond butter is a bit higher in fibre and fat.

Price and Availability

• Peanut butter Slightly cheaper, widely available, and a household classic.
  
• Almond butter: Typically more expensive and sometimes harder to find, especially if you want a natural or unsweetened version.
  

Ingredients: The Most Important Factor

When choosing a nut butter, the ingredients list matters most.

Look for:

• 100% peanuts or 100% almonds
  
• Optional: a small amount of added salt

Best Uses

• On toast with sliced banana or berries
  
• As a dip for apple slices or celery
  
• Blended into smoothies
  
• Stirred into oatmeal or yogurt
  
• Baked into cookies, muffins, or energy bites
  

Recommended Options

Peanut Butters

1. Nuts to You Organic Peanut Butter
   
2. Kraft All Natural Peanut Butter -my personal favourite
   
3. Adams 100% Natural Peanut Butter
   

Almond Butters

1. Nuts to You Natural Raw Almond Butter
   
2. MaraNatha Natural Organic Almond Butter
   
3. Nature’s Nut Natural Almond Butter

So as you can see both peanut butter and almond butter are nutritious, satisfying, and versatile pantry staples. The differences in nutrition are small, your choice may come down to taste preference, budget, or availability.

As a dietitian, my advice is simple: choose the one you enjoy most, and opt for brands with fewer ingredients. Keeping nut butter on hand is an easy way to boost meals and snacks with healthy fats, fibre, and protein.

Now for the real question are you team Peanut or Almond? And most importantly smooth or crunchy!

FAQ'S

Next Read:

• Chickpeas vs Lentils
• Farro vs. Barley
• Probiotics vs. Prebiotics

Not everyone enjoys yogurt in their smoothies, and that’s okay! Luckily, you don’t need yogurt to make a thick, creamy, and satisfying smoothie. 

With the right blend of fruit, protein sources, and liquid bases, you can create endless fruit smoothies without yogurt that are just as filling and delicious.

Protein Sources to Use Instead of Yogurt

• Milk or soy milk → adds creaminess and protein
  
• Protein powder → easy way to boost protein (whey, plant-based, or collagen)
  
• Nut butters → almond, peanut, or cashew butter for healthy fats + protein
  
• Silken tofu → makes smoothies creamy and high in protein
  
• Cottage cheese → blends smooth
  
• Seeds → chia, hemp, or flax for fibre and extra protein
  

30 Fruit Smoothie Ideas Without Yogurt (to spark inspiration)

1. Berry Almond Protein Smoothie
Frozen mixed berries, almond butter, protein powder, almond milk

2. Strawberry Cashew Smoothie
Frozen strawberries, cashew butter, vanilla protein powder, oat milk

3. Blueberry Tofu Smoothie
Blueberries, silken tofu, soy milk, chia seeds

4. Raspberry Mocha Smoothie
Raspberries, cold brew coffee, chocolate protein powder, milk

5. Mixed Berry Hemp Smoothie
Frozen mixed berries, hemp seeds, vanilla protein powder, oat milk

Tropical Smoothies

6. Tropical Green Smoothie
Mango, pineapple, spinach, coconut milk, hemp seeds

7. Mango Coconut Cream Smoothie
Mango, coconut milk, chia seeds, dash of lime juice

8. Pineapple Spinach Smoothie
Pineapple, spinach, soy milk, flax seeds

9. Peach Oat Protein Smoothie
Frozen peaches, rolled oats, vanilla protein powder, soy milk, cinnamon

10. Mango Banana Ginger Smoothie
Mango, banana, ginger, soy milk

Chocolate & Dessert-Inspired

11. Chocolate Banana Shake
Frozen banana, cocoa powder, peanut butter, protein powder, milk

12. Chocolate Cherry Bliss Smoothie
Frozen cherries, chocolate protein powder, almond milk

13. Apple Cinnamon Smoothie
Frozen apple slices, oats, cinnamon, vanilla protein powder, milk

14. Pumpkin Spice Smoothie
Pumpkin puree, banana, almond butter, soy milk, pumpkin spice

15. Cocoa Peanut Butter Cup Smoothie
Banana, cocoa powder, peanut butter, oat milk

Green & Veggie-Packed

16. Spinach Mango Glow Smoothie
Spinach, mango, banana, chia seeds, coconut water

17. Kale Pineapple Protein Smoothie
Kale, pineapple, vanilla protein powder, soy milk

18. Avocado Berry Cream Smoothie
Avocado, mixed berries, hemp seeds, almond milk

19. Green Apple Ginger Smoothie
Apple, spinach, ginger, protein powder, oat milk

20. Carrot Orange Smoothie
Carrots, orange, mango, flax seeds, almond milk

Protein-Packed & Unique Combos

21. Peach Cashew Smoothie
Peaches, cashew butter, protein powder, soy milk

22. Blueberry Oat Energy Smoothie
Blueberries, rolled oats, vanilla protein powder, milk

23. Cherry Almond Smoothie
Frozen cherries, almond milk, almond butter, protein powder

24. Banana Date Smoothie
Banana, dates, peanut butter, soy milk

25. Pear Ginger Smoothie
Pear, ginger, chia seeds, almond milk

Refreshing & Light

26. Watermelon Mint Cooler Smoothie
Watermelon, fresh mint, lime juice, coconut water

27. Strawberry Lemonade Smoothie
Strawberries, lemon juice, chia seeds, water

28. Pineapple Cucumber Smoothie
Pineapple, cucumber, lime juice, coconut water

29. Raspberry Peach Smoothie
Raspberries, peaches, flax seeds, almond milk

30. Mango Matcha Smoothie
Mango, matcha powder, vanilla protein powder, soy milk

FAQs: Fruit Smoothies Without Yogurt 

Smoothie Recipe

• Strawberry Smoothie Bowl
• Smoothie E book

Protein is one of the three macronutrients your body needs in large amounts. It’s made up of 20 amino acids, which act as the body’s building blocks for growth, repair, metabolism, and more. Nine of these amino acids are considered essential, meaning we must get them through food since the body can’t produce them on its own.

Lately, protein has been getting a lot of attention online, with many people questioning whether they’re eating enough. If you’ve ever struggled to meet your protein goals, one option you could add into your lifestyle is protein powder. But what exactly is protein powder, and how do you know if it’s right for you? Let’s break it down.

What is Protein Powder?

Protein powder is a dietary supplement that provides concentrated protein from sources like milk, eggs, soy, peas, or hemp. One serving typically contains 10–30 grams of protein depending on the type and brand. While protein shakes are the most common way to use it, powders can also be added to recipes like oatmeal, pancakes, muffins, or homemade protein bars for an extra boost of protein.

Types of Protein Powders

Dairy-based options

• Whey concentrate: ~70–80% protein, with some lactose, carbs, and fat.
• Whey isolate: A more filtered form of whey, with less lactose, carbs, and fat. Higher protein per scoop.
• Casein: A slow-digesting protein.

Plant-based options

• Soy protein
• Pea protein
• Hemp protein

Plant proteins usually contain less protein per serving but often provide more fibre. Some are blended together to ensure they contain all 9 essential amino acids, since not all plant-based proteins are “complete” on their own.

Who Might Benefit from Protein Powder?

Most adults can meet their protein needs (about 0.8 g per kilogram of body weight per day) through food. However, certain groups may benefit from protein powder as a supplement:

• Vegetarians and vegans who need help meeting protein needs or balancing amino acids
• Athletes looking to support recovery and muscle growth
• Older adults at risk of losing muscle mass

If you’re unsure whether you need a protein supplement, it’s best to check with a healthcare professional.

How to Use Protein Powders

Protein shakes (with water or milk) are the go-to option, but there are many other ways to use powders:

• Blend into smoothies
• Stir into overnight oats
• Bake into muffins, pancakes, or waffles
• Mix into homemade protein bars or energy bites

FAQs

Popular Protein Powder Options

• Optimum Nutrition Gold Standard Whey
• Premier Protein Powder
• Orgain Plant-Based Protein
• Transparent Labs Grass-Fed Whey Isolate
• Good Protein - JULIANAC30 for 30% off your first order
• VEGA

The Bottom Line

Protein powders can be a convenient way to meet your nutrition needs, especially for athletes, older adults, or those following plant-based diets.

While food should always be the foundation of your protein intake, powders may help fill the gaps but are not needed in everyones diet.

Before starting any new supplement, it’s a good idea to consult a healthcare professional to make sure it’s right for you.

Next Read:

• Collagen Protein Powders
• Vegan Protein Shakes 
• Orgain Protein Powder
• What are Proteins?

Grains and grain alternatives are a staple in many kitchens, but it can be confusing to know which is best for you. Couscous and quinoa are both popular, versatile options, but they differ in nutrition, cooking, and health benefits. Let’s break it down.

What They Are

• Couscous: A tiny pasta made from semolina wheat. Despite looking like a grain, it’s technically a type of pasta. Quick to cook and often used in Mediterranean and Middle Eastern dishes.
  
• Quinoa: A true seed that behaves like a grain when cooked. Naturally gluten-free and often called a “superfood” due to its nutrient profile.
  

Nutrition Comparison (per 1 cup cooked)

Key points:

• Quinoa is higher in protein and fibre, making it more filling.
  
• Couscous is lower in calories and cooks faster, making it super convenient.
  
• Quinoa contains all nine essential amino acids, making it a complete protein a big plus for vegetarians and vegans.
  

Health Benefits

Couscous

• Quick, easy, and versatile
  
• Provides energy through carbohydrates

Quinoa

• High in protein and fibre
  
• Rich in magnesium, iron, and antioxidants
  
• Helps with satiety and blood sugar control due to fibre content
  

Why Include Them in Your Diet?

• Energy & satiety: Both provide complex carbs and fibre to keep you full and energized.
  
• Heart-healthy: Low in saturated fat and can be part of a heart-friendly diet.
  
• Micronutrient boost: Quinoa is especially rich in magnesium, iron, and B vitamins.
  

How to Use Couscous and Quinoa

Both are versatile, but they shine in slightly different ways.

Couscous

• Salads: Toss with cherry tomatoes, cucumbers, olives, feta, and a simple vinaigrette.
  
• Side dishes: Serve alongside grilled chicken, fish, or roasted vegetables.
  
• Stuffed vegetables: Use as a filling for bell peppers or zucchini mixed with herbs, nuts, or chickpeas.
  
• One-pot meals: Combine with sautéed vegetables, beans, and a light sauce for a speedy weeknight dinner.
  

Quinoa

• Grain bowls: Layer cooked quinoa with roasted veggies, greens, beans, and a tahini or yogurt-based dressing.
  
• Breakfast bowls: Cook with milk or a milk alternative, add cinnamon, berries, and a drizzle of maple syrup.
  
• Soups & stews: Stir in cooked quinoa to add texture and protein to vegetable soups or chili.
  
• Salads & cold dishes: Combine with black beans, corn, avocado, and lime juice for a fresh quinoa salad.
  
• Baking: Use cooked quinoa in muffins or veggie patties for extra protein and fibre.
  

Cooking & Taste

• Couscous: Light, fluffy, slightly nutty flavour. Cooks in 5 minutes with boiling water.
  
• Quinoa: Slightly chewy, nutty, and earthy. Cooks in 15–20 minutes and may require rinsing to remove natural saponins (bitter coating).
  

How to Choose

• Pick couscous if you want something quick, easy, and lower in calories.
  
• Pick quinoa if you want higher protein, more fibre, and a nutrient boost.
  

Both can be incorporated into a healthy, balanced diet depending on your meal needs.

FAQs

Bottom Line

Couscous and quinoa are both versatile, nutrient-rich options for meals and snacks. Couscous is quick and convenient, while quinoa offers higher protein, fibre, and micronutrients.

Using both in rotation or even together can add variety, flavour, and balanced nutrition to your diet.

Are dietitian's covered by insurance? We’re lucky in Canada to have universal healthcare through the Canada Health Act, which allows residents to access a wide range of services covered by provincial health insurance plans like OHIP (Ontario Health Insurance Plan).

But if you’ve ever tried booking an appointment with a specialist like a physiotherapist, psychologist, chiropractor, naturopath, or even a dietitian, you’ve probably realized something: not everything is covered under OHIP.

So, where do dietitian's fit into this picture? Let’s break it down.

When Dietitians Are Covered Under OHIP

Dietitian services are covered by OHIP when you see a dietitian in certain healthcare settings, such as:

• Hospitals (e.g., inpatient care or outpatient clinics)
• Community health centres
• Family health teams

In these settings, there’s no cost to you because the services are publicly funded.

When Dietitian's Aren’t Covered

Here’s where things change: if you want to see a private practice dietitian (for example, someone in a clinic or virtually through their own business), OHIP does not cover this cost. That’s where private insurance or paying out of pocket comes in.

How Private Insurance Works for Dietitian Services

The good news is that many private insurance plans do cover dietitian services though coverage amounts and requirements vary based on plans.

• Employer benefits: Many workplace health plans include dietitian services, sometimes under a “paramedical” or “allied health” category.
• Individual/private plans: If you purchase your own insurance, dietitian's are often included (alongside vision, dental, prescriptions, and other services).
• Examples of insurance providers: Manulife, Blue Cross, GMS, and Green Shield all have plans that cover dietitian services at different levels.

Some big Canadian employers like Canada Post, major banks, Sobeys, Loblaws, and Telus also include dietitian services in their employee benefits.

Depending on the clinic, dietitian's may bill your insurance directly or provide an invoice for you to submit to be reimbursed.

Students, This Part Is for You

If you’re a student, definitely check your student health plan. Some universities and colleges include dietitian services in their coverage, and many campuses (like University of Toronto Mississauga, Western University, and Guelph) also offer on-campus dietitian support.

FAQs: Are Dietitian's Covered by Insurance?

Bottom line

Dietitian's are covered by OHIP—but only in hospitals, community health centres, and family health teams. For private practice dietitian's, you’ll need insurance or pay out of pocket.

Luckily, many private insurance plans cover dietitian's, so it’s always worth checking your benefits!

Next Read:

• Registered Dietitian vs. Nutritionist

There’s no shortage of sweeteners on the market these days, but when it comes to baking and cooking, two common pantry staples often get confused: brown sugar and raw sugar (sometimes called turbinado sugar). 

While they might look similar at a glance, each has its own flavour profile, texture, and best uses in the kitchen. Here’s how they compare:

What is Brown Sugar?

Brown sugar starts out as regular white sugar, but with molasses either added back in or left in during minimal refining. That hint of molasses is what gives brown sugar its signature colour, flavour, and moisture.

• Flavour & Texture: Soft, moist, and rich with caramel notes from the molasses.

• Nutritional Notes: Contains trace minerals like calcium, potassium, magnesium, and iron, but in amounts too small to provide significant nutritional benefit.
• Common Uses: Perfect for baking cookies, cakes, and quick breads; adding depth to sauces; or sweetening oatmeal. 

Want to learn more! Check out my blog post, Brown Sugar vs Coconut Sugar

What is Raw Sugar?

Raw sugar (or turbinado sugar) is less processed than white sugar, which means it keeps some of the natural molasses from the sugarcane.

• Flavour & Texture: Larger, golden crystals with a light caramel flavour and slight crunch.
• Nutritional Notes: Similar calorie and carbohydrate content to white sugar; slightly higher mineral content than refined sugar, though still minimal.
• Common Uses: Great for sweetening coffee or tea, sprinkling on baked goods for a crunchy topping, or adding texture to muffins and pastries.

Which Should You Choose:

If your recipe needs extra moisture and a deep, caramel flavour, brown sugar is the way to go. For a lighter, crunchier sweetness, raw sugar is your friend. Nutritionally, both are very similar, so your choice comes down to taste and texture preferences rather than health benefits.

FAQ’s:

Bottom Line:

When it comes to brown sugar vs raw sugar, both bring something unique to your recipes. Brown sugar adds moisture and a deep caramel flavour, perfect for cookies, cakes, and sauces. 

Raw sugar offers a lighter sweetness and crunchy texture, making it ideal for topping muffins, sprinkling over oatmeal, or sweetening coffee and tea. Nutritionally, they’re almost identical, so the best choice depends on the flavour and texture you want in your dish.

Next Read:

1. Brown Sugar vs Coconut Sugar 
2. What Are Carbohydrates?
3. Orgain Protein Powder

Written By Vivian Pilibbossian, Nutrition Student

Edited by Juliana Crimi, RD, MHSc

Let's chat regular dates vs Medjool dates. Medjool dates are widely known as the “King of Dates” due to their large size, caramel-like texture and sweetness.

Regular dates are smaller in size, have a nutty texture and subtle sweetness. But beyond their appearance, let’s talk more about how they compare nutritionally, how they affect blood sugar, and best ways to use them! 

A Quick Nutrient Breakdown:  

Both regular dates and Medjool dates are rich in carbohydrates, provide dietary fiber, and have a supply of essential minerals such as potassium and magnesium. That being said, their nutritional profile differs slightly: 

• Medjool dates (2 dates, 48g) : 140 calories, 33g of total carbohydrates, 4g of fiber, and 30g of natural sugars
• Regular dates  (3 dates, 45g): 150 calories, 36g of total carbohydrates, 6g of fibre, and 30g of natural sugar

How They Affect Blood Sugar 

Despite their sweetness, they generally have a medium glycemic index (GI), meaning they cause a moderate and manageable rise in blood sugar.

• Medjool dates have a 53-57 GI, placing them in the medium category 
• Regular dates have a 44-53 GI, making them lower-to-medium glycemic index

It’s important to mention that how your body responds to dates depends on their ripeness, how you prepare them, and what you pair them with. Pairing with protein, healthy fats or fiber can help slow sugar absorption. 

Fullness & Digestion 

Both varieties offer digestive benefits through fiber, regular dates are generally chewier in texture which can encourage slower eating and help with portion control. 

While medjool dates because of their soft and moist texture can promote more satisfaction as a sweet snack. 

All dates help support regular digestion and feed healthy gut bacteria. 

When to Use Dates

Dates can be enjoyed on their own or used as a natural sweetener in both sweet and savoury recipes. Choosing between Medjool and regular dates often depends on the role you want them to play in your dish.

Best Uses for Medjool Dates:

Snacking – Their soft, chewy texture and caramel-like taste make them perfect as a quick sweet bite.

Stuffed Dates – Easy to pit and fill with nut butter, cheese, or nuts for a nutrient-dense snack or appetizer.

Smoothies & Energy Balls – Blend smoothly and add natural sweetness without extra sugar.

No-Bake Desserts – Their moisture and stickiness hold recipes together without additional syrups.

Best Uses for Regular Dates: 

Baking – Firmer texture makes them easier to chop and mix into cookies, muffins, or breads.

Cooking – Hold their shape better in savoury dishes like grain bowls, or salads.

Everyday Sweetener – Milder sweetness works well when you want balance without overpowering the dish.

Budget-Friendly Option – Usually more affordable than Medjool dates for everyday cooking and baking.

Brands 

1. President’s Choice
2. No name 
3. Prana
   • Medjool dates
   • Deglet noor dates
4. Natural delights 
5. Terra 

Bottom Line 

Choosing between medjool dates and regular dates really comes down to how you plan to use them in your meals and snacks.

Medjool dates are perfect for when you want a rich caramel-like sweetness and a soft bite. Regular dates are great for baking and recipes where a firmer texture works better. 

FAQs:  Dates vs Medjool Dates 

Next Read: