Facebook Live Cooking Demonstration @ 8pm


It’s been 4 years, 323 posts, and over 250 recipes. But tonight, it will be our first ever cooking demonstration.

At 8 pm tonight, we will be bringing How To Eat to life with a live cooking demonstration on Facebook.

We’ll be giving you the play by play for one of our first and most popular recipes; homemade frozen burritos! Now you can see with your very own eyes how they come together and ask all those burning questions you have LIVE!



Tune-in tonight at 8pm EST to watch burrito-making history (that’s a thing, right?). Oh, and if you can’t make it live, don’t fret. The video will be posted on our Facebook walls and our brand spanking new How To Eat Facebook page so you can watch it as many times as your heart desires.

Dara and Erin


How to: Parent a Picky Eater

This one goes out to all the mommas and poppas out there.  The ones whose kids won’t eat vegetables, fruit, eggs, oatmeal, yogurt or whatever food it is they want them to eat. The ones whose kids can make an iron-clad deal to score dessert better than a hostage negotiator. The ones whose babies eat broccoli for dinner on Monday, but not Thursday and only alternating Fridays and never during a full moon.img_7318


You know who you are. You’re the parents of a ‘picky eater’.

Guess what, though? Picky eating is a completely typical part of child development. Every child will become more selective about their food choices at one point or another. Whether it’s suddenly pooh-poohing their all-time fave meal or eating their weight in food one day while refusing to touch a thing the next, when it comes to kids and food, expect the unexpected.

Guess what else? There’s actually a LOT we can do as parents to help our wee ones become awesome (and happy) little eaters.

Being a ‘happy eater’ means your kiddo feels good about food and eating, likes a variety of food and enjoys learning to like new foods, trusts themselves to eat enough and takes time to eat while paying attention when eating.

The best thing? Teaching kids to be happy (and healthy!) eaters now, carries right on through to adulthood.

Here’s the basic deal (which is supported by a whole #@itload of research btw): parents and kids need to share responsibility around feeding and eating.  Mom and Dad can’t dictate everything about mealtime.  The days of ‘You have to sit at the table and finish your entire plate before you can leave’ are over. Dictating, negotiating, bullying or tricking your kids into getting them to eat what you want them to eat will backfire. Promise.

We know now that kids still need structure and guidance around food and eating, but they also need to develop a sense of independence around feeding. It’s like they’re little humans or something!

So, who’s responsible for what?

For infants:

  • The parent is responsible for what
  • The babe is responsible for how much 

For babies making the transition to family foods:

  • The parent is still responsible for what and begins to take responsibility for when and where the child is fed
  • The child is still and always responsible for how much and whether to eat the foods offered

For toddlers through to adolescents:

  • The parent is responsible for whatwhen, and where
  • The child is responsible for how much and whether

Let’s break it down a little more. As a parent, you are responsible for:

  • What food is offered. This means offering a balance and variety of nutritious foods. Please see the previous 4 years worth of How to Eat recipes for some tips 😉
  • When it is offered. Have a set schedule for meal and snack times. Do not offer food or beverages (other than water) in between. By scheduling, your child’s hunger will build between meals and snacks so they’re ready when it’s time.
  • Where it is offered. Help children pay attention to eating by making mealtime in a set location, away from other activities. For meals at home, eat at a table or counter while sitting, away from distractions like toys or TV. While away from home, work toward sitting down and putting aside time to eat meals/snacks.

Now it’s over to your child who is responsible for:

  • How much they eat
  • Whether they eat at all

I know, this can seem WILD if this isn’t how your family operates now. This feeding philosophy is called The Division of Responsibility.  It was developed by a legendary dietitian down in the USofA called Ellyn Satter and it’s supported by a whole whack of nutrition and child development groups including Health Canada, Dietitians of Canada and the Canadian Paediatric Society. This is some gold standard stuff y’all.

Do you want to learn much much MUCH more? I’ve partnered with a group of brilliant paediatric Occupational Therapists who run a series of online child development classes, to co-teach a class for parents about picky eaters. Woop woop! Registration is open NOW and classes start September 22nd.  The class is entirely online (read: you can be in your pyjamas or even, gasp! naked!) and it’s self-paced (no homework, no deadlines!).   We send you new super awesome info once a week for 4 weeks and all the while you have acccess to our private chat group where you can ask any and all questions related to your own situation.

For more details on the class and registration visit the Collective Therapy website.

If you’re still not sure, join us tonight (September 15th) at 8pm for a live Q&A on Facebook, where we’ll be giving away a FREE spot in one of our classes!

Let’s make some new foodies together!



How to: Seasonal Cooking – Wheat Berry and Lentil Salad

Today we made our mother-daughter TV debut!


As part of a promotion for the (very nearly) best selling cookbook Homegrown, which I was thrilled to be a part of, we taped several segments for Toronto’s Breakfast Television this morning.  Hostess extraordinaire Mairlyn Smith invited a gaggle of Professional Home Economists over to her place for an early morning potluck featuring recipes from the book.


Here are all of the segments, which aired throughout the morning.

Segment one: Welcome to Mairlyn’s

Segment two: The Mariachi Band (I kid not)


Segment three: What are PHEc’s anyway?

See mine and Ness’ segment here > Segment four: BABY!


Segment five: Homegrown. Buy it or else.


My segment features a Wheat Berry and Lentil Salad, one of a handful of recipes that I developed for the book which features all Canadian ingredients.  Homegrown = Canadian grown.

I  LOVE wheat berries.  They’re kind of a special ingredient, in that I can only find them at the bulk store and not in the supermarket, so I haven’t posted many recipes using them (other than this super awesome Wheat Berry Waldorf Salad). They are so worth an extra trip to the bulk store, though. They’re loaded with all of the fantastic stuff whole grains provide because they are just that, an entire wheat grain, containing the bran, the germ and the endosperm all in one tiny chewy and hearty package.


This recipe as a whole is perfect as a vegetarian main (vegan, even) and works well for lunches throughout the week because it lasts in the refrigerator for several days.

If you want to check out the other amazing recipes featured on today’s show, you’ll just have to do yourself a solid and buy this incredible book.  Buying it and using it at home helps support hardworking Canadian food producers, too.  Win Win!



Wheat Berry and Lentil Salad

Serves 7
From book Homegrown



  • 3 tablespoons canola oil
  • 2 tablespoons white wine vinegar
  • 2 teaspoons liquid honey
  • ¼ teaspoon salt
  • pinch of fresh ground pepper


  • ¾ cup wheat berries (rinsed and drained)
  • 1 cup cooked brown lentils
  • 1 cup toasted walnut halves
  • 1 Large apple (cored and chopped)
  • 3 thinly sliced green onions


1. In a small saucepan, cover wheat berries with 2 inches of water. Bring to a boil, reduce heat to medium low and simmer uncovered for 45 minutes. Drain any remaining water and cool.
2. In a small bowl, whisk together ingredients for dressing
3. In a large bowl combine wheat berries, lentils, walnuts, apples, green onions and dressing and toss well. Serve.




How to: Healthy Side – Roasted Sweet Potato and Lentil Salad

Guys, first off I’d like to thank you all so much for your many encouraging words after last week’s honest rant about having a newborn.  Commiserating is the best isn’t it?  Seriously, you’ve all made me feel like a normal, loving mother (*as I listen to my girl scream her face off trying to fight a desperately needed nap).

This week I have something much more fluffy and fun to write about.  A cookbook! One that sells in ACTUAL bookstores, for which I developed 6 original recipes!


The book is called Homegrown and is written by Mairlyn Smith (published by Whitecap).  It celebrates Canadian food and only Canadian food. Within it you’ll find 160 recipes featuring the best damn food our country has to offer.  Fruit, veg, beans, grains, meat and seafood; it’s got it all – from east to west coast, too. The recipes were developed by Mairlyn and members of the Ontario Home Economics Association (OHEA).

When I learned I’d have the opportunity to contribute to this important book as a Professional Home Economist (PHEc) and member of OHEA, I was bursting with ideas. Being a local food junkie, the whole idea of featuring Canada’s best fits perfectly within my philosophy of choosing ‘homegrown’ whenever possible.

The book has been released just in time for the holidays (subtle hint: buy it for gifts!) and I got my 3 pre-ordered copies this week.  You can find it in stores now.

PS It’s currently Amazon’s #1 Hot New Release.  Fancy!

Because I tested and re-tested my own recipes while this book was in the works, I’ve been looking forward to trying some of my colleague’s recipes.

This one comes from  Rosemarie Superville, PHEc and food stylist.  It is SO insanely good. And healthy and colourful. Ooh, and quick and easy. It’s all the things a great recipe should be.



And lookie whose recipe is on the opposite page!

You’ll notice there are some pretty obvious non-Canadian spices in the recipe. Using a variety of spices and condiments was the one rule we bent, because as Mairlyn says “we’re not writing a pioneer book!”.

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If you want your own copy of Homegrown (and trust me, you do) you can buy it through Amazon or Indigo-Chapters online or at a brick and mortar bookstore near you.


Roasted Sweet Potato and Lentil Salad

Serves Makes 4 ½ cups, one serving = ¾ cup


  • 1 Large sweet potato (peeled and diced into ½ inch pieces)
  • ¼ cup + 2 tspcanola oil (divided)
  • ½ teaspoon salt (divided)
  • ½ teaspoon fresh ground black pepper (divided)
  • 2 tablespoons red wine vinegar
  • 1 tablespoon maple syrup
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon curry powder
  • 1 can (540 mL) lentils (well rinsed and drained)
  • 1 cup cooked edamame (fresh or frozen)
  • ½ cup chopped red onion
  • ⅓ cup dried canberries
  • ¼ cup chopped cilantro ((I used parsley))


1. Preheat oven to 400F. Line a baking sheet with parchment paper.
2. In large bowl toss together sweet potato, 2 tsp canola oil, ¼ tsp salt and ¼ tsp pepper. Spread evenly on pan and roast 20 minutes, stirring occasionally, until brown and tender. Cool slightly.
3. In a large bowl, whisk together ¼ cup canola oil, vinegar, maple syrup, cumin, coriander, curry powder, ¼ tsp salt and ¼ tsp pepper.
4. Add cooled sweet potatoes and remaining ingredients and toss gently to coat. Chill at least 1 hour to blend flavours.




How to: Start a Cooking Club

Many of you know I’m on mat leave.  The babe is now 4 months old and I can finally say I’m starting to enjoy my time off.

I know I should be grateful that I live in a place where taking time off work to raise my child is an option. I am, but I won’t sugar coat it either.  The first three months were really, really hard.  I’m still finding my day to day hard, but I’ve learned enough about my girl to anticipate what she needs a bit more.  Also, she smiles a lot now.  You have no idea how much that improves the situation.

All along I’ve been cooking. It’s been my saving grace. I’ve been getting a lot of ‘how do you do it?’s from people who follow me on Instagram and who read the blog.  Truthfully, I do it by sacrificing other things.  Like vacuuming and laundry and showering.  I don’t watch any TV and I’ve all but stopped reading (which I normally do voraciously). Oh, and napping while the baby naps? That’s a load of malarkey. Pretty much every spare second (and there aren’t many) gets devoted to food or cooking.  That’s how I do it.

Another technique?  Strap the kid to ya…


For a long time I saw this as a failure and it really stressed me out. I’m used to being able to knock 84 things off a to-do list in a day.  Suddenly, if I accomplished 1 or 2 I felt lucky.

Despite the pain of recovery, the fatigue, breastfeeding and learning to raise a human being, the guilt associated with not being able tackle my to-do list was the hardest part of 0-3 months for me. That being said, no one put that pressure on me except me.

I’m not sure where I got such unrealistic expectations of new motherhood but I am certainly humbled by it now. Thankfully, I have a hub who understands cooking is how I can keep my sanity and still be a good momma.  He’s been doing a lot of vacuuming and laundry.

One of the best things about being a new mom is meeting other new moms and realizing we all struggle with something or other, and no one is ‘doing it all’.  I’ve been so lucky to find myself a couple of amazeballs real-life mom friends also on mat leave. Guess what I suggested we do together?


I figured if it’s been therapeutic for me, maybe it can be for others.  And if not, at least it’ll get a healthy dinner on the table a few nights per week. That’s 3 items on the to-do list!

Just kidding.  I’ve stopped with the to-do lists.  Other than this one:

  1. keep baby alive
  2. remain mentally stable

Now, more to the point. We’ve started a cooking club! And it’s been awesome on so many levels.

The format goes like this:

  • Every week, each member picks a recipe, checks to make sure it’s something we (and our spouses) would like and sends it to that week’s host.  The host rotates each week.
  • Host reviews recipes, triples the ingredients (there are three of us) and does all the shopping beforehand.  Receipts are kept to keep track of costs.
  • The host will prep any recipe steps requiring lots of time beforehand (roasting squash, soaking beans, letting dough sit/rise etc.)
  • We gather at the host’s kitchen, babies in tow, and cook. Breaks for feeding, naps and general freak-outs are interspersed throughout.
  • ‘Guests’ will bring appropriate containers to bring food home and snacks for the day.

That sums it up!  It’s great social time for us gals (adult conversation!!!) and the babes. Our time together generally spans late morning to late after noon.  It seems 4-5 hours is what it takes.  If this is something you’re interested in doing without babies, I’m confident you could cut the time in half and do it during an evening during the week.

In the few short weeks we’ve been doing this, we’ve also used many of our How to Eat recipes. We have focused on doing main dishes, a mix of vegetarian entrees and ones with chicken/turkey (based on group preferences) which reheat and freeze well and generally provide 4 or more servings. Because leftovers are the bestest.

Here are links to some of our favourite so far:

Butternut Squash Enchiladas (we added black beans for extra protein)

Cashew Chicken Lettuce Wraps

Eggplant and Ricotta Bake

Minestrone Soup

Mushroom Bourguignon

Chicken pot pie (we used puff pastry instead of biscuits, cut the butter by ⅔ and used milk instead of heavy cream)

Indian Saag with Tofu

This coming week, we’re mixing it up and doing a holiday baked goods exchange.  A sugar coma is imminent.

Here’s our gang. We’re as tough as we look.



Happy December everyone!