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NourishMint Kitchen

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April 12, 2017June 18, 2018 by Jasmine Ouellette

hi there!

My name is Jasmine! I’m a Certified Holistic Nutritionist and absolute foodie from the Kawartha Lakes in Ontario Canada. Here on NourishMint Kitchen I share healthy recipes, tips for natural living, holistic health and mindfulness. You can expect to see lots of photos of lake life, delicious food, the outdoors and our black lab Otter here!

Follow me on instagram!

nourishmintkitchen

Chia Pudding Meets Overnight Oats 😍 (you NEED t

Chia Pudding Meets Overnight Oats 😍 (you NEED to try this)!
⁣
Lately I’ve been feeling like the mornings fly by and I often forget breakfast! 😂 How does that even happen when I work from home... I am not sure! Somehow between my morning walk with Otter, 🐾 and squeezing in a workout, it feels like there’s no time to make breakfast!
⁣
And while I love smoothies, I have also been finding that they are a little too chilly to enjoy on cooler mornings. 🥶 So I’m turning to an old favourite that is easy, delicious and meal prep friendly! These overnight oats with raspberry chia pudding are so delicious and satiating. I always go through phases with chia pudding - not eating it for months at a time, then picking it up again. And right now I am loving this healthy and protein-packed breakfast. I had a few wild blueberries leftover earlier in the week from our trip up north last month, and finished them off on top of this breakfast. ☺️🛶☀️
⁣
How to make your own overnight oats:
( Prep the night before)
⁣
• 1 tbsp chia seeds
• 3 tbsp rolled oats
• 1/2 cup coconut milk or almond milk
• 1 tbsp chia seed raspberry jam
• 1/4 tsp vanilla extract
⁣
Directions
1. Add rolled oats and chia seeds to a glass mason jar in layers.
2. Stir in raspberry chia seed jam, vanilla extract and coconut milk.
3. Let sit overnight in the fridge to allow chia seeds and oats to expand.
4 Top with hemp hearts, blueberries, more chia seed jam – or your favourite fruit! Bee pollen also makes a beautiful and nutritious topping.
⁣
Link is in my bio for the recipe on my blog and to learn how to make chia seed jam! Who’s making this? What breakfast recipes are you enjoying this fall?
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⁣
#mealprep #chiapudding #chiaseeds #feedfeedvegan #foodblogfeed #breakfastprep #breakfastofchamps #puddingcup #healthyliving #healthytips #healthlifestyle #nourish #nourishment #nourishmintkitchen #healthfood #holistichealth #naturalhealth #healthyfats #coconutmilk #blueberries #superfoods #beepollen #overnightoats

Grilled Peach & Arugula Salad 🍑 ⁣ Cherishing

Grilled Peach & Arugula Salad 🍑
⁣
Cherishing every last juicy peach this season... 🤤 I look forward to fresh Ontario peaches all year round, and it feels like the come and go in a flash! ⚡️ If you have any peaches left, make this salad before summer is officially over!
⁣
🍑 Ingredients:
• 2-3 peaches sliced in half, drizzled with olive oil & cinnamon. BBQ for 3-5 mins on each side, then let cool before slicing
• blueberries
• sliced avocado 🥑
• feta or crumbled goat cheese
• pumpkin seeds
• arugula or spinach
• optional: strawberries! I don’t have it for this salad but I’ve been topping every salad with sliced strawberries 🍓 lately
⁣
Dressing
• 1 tbsp balsamic vinegar
• 1 clove minced garlic
• 1 tsp maple syrup
• 1/4 cup olive oil
• sea salt & pepper
⁣
Mix & drizzle on top of your salad right before eating! These peaches smell SO amazing with the cinnamon on top... and if you have extras, they would make a great dessert with some coconut ice cream 🥥 😍
⁣
What’s your favourite peachy recipe? 🍑
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⁣
#mealprep #nourishment #nourishmintkitchen #healthymealprep #bbq #eatclean #cleaneating #nutrition #mealplan #healthyeating #healthyfood #cleaneats #realfood #healthyliving #feedfeed #mealprepping #wholefoods #superfoods #peaches #healthyfats #barbecue #inseadon #foodie #grilledpeaches #arugula #summerfood #blueberries #superfood #organic #superfoodsalad

We’re getting into the season of crunchy leaves

We’re getting into the season of crunchy leaves 🍂 mulled cider, 🍎 and pumpkin spice everything! 🍁
⁣
And I know for many, this means pulling out the fall scented candles. But did you know that conventional candles are actually one of the top contributors to air pollution indoors? Petroleum-based candles contain carcinogenic toxins including benzene and toluene. In addition, some have wicks that contains heavy metals such as lead! ✖️ This is not something we want to be bringing into our homes and polluting the air with!
⁣
Diffusing essential oils is an easy, healthy and economical swap for conventional scented candles. Not only will your house smell amazing, but there are also many therapeutic benefits to diffusing essential oils! Unlike candles, essential oils can help to reduce stress, create a calming environment, boost immunity, and purify the air in your home. ☺️
⁣
Here are 4 of my favourite cozy fall diffuser blends to help you swap those candles for a healthier alternative! #linkinbio to read the full blog post for all 6 diffuser blends! Which one are you going to try first?! Right now I’m diffusing Changing Leaves 🍁 as I’m sipping my coffee and it’s so good!
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#fallseason #pumpkinspice #pumpkinpie #pumpkineverything #holisticnutritionist #holistichealth #essentialoils #oils #yleo #ylessentialoils #younglivingeo #myoilyday #ihavemyoilsnowwhat #chemicalfree #allnatural #diffuserblends #oilylifemadesimple #healthyliving #wellness #fuelyourbody #falldiffuserblends #cozyfall #cozyathome #healthyhome #toxinfree #natural #ditchandswitch #healthyswaps

Cottage Weekend Views 😍 I can’t believe anoth

Cottage Weekend Views 😍 I can’t believe another season of swimming, sailing, and water skiing is coming to a close! ⛵️ Enjoying every last warm & sunny summer day because I know soon we’ll be covered in snow and dreaming of sitting on this porch. ☺️ What’s one last summer activity you’d like to get in before fall is in full swing? 🍁 And yes, I know everyone considers it fall as soon as Sept 1 hits, but it’s still summer until Sept 22, ok?! ☀️
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#stoneylake #ontario #canada #islandview #thosewhostray #getoutdoors #getoutside #adventure #kawarthalakes #kawarthas #cottagecountry #cottagelife #kawarthanow #explorecanada #canadagram #timberframe #cottageseason #summer #fall #cottageview #sunshine #cottagereno #renovation #renovationproject #homerenovations #renovationinspiration

Gooey, rich and delicious double chocolate chickpe

Gooey, rich and delicious double chocolate chickpea brownies 🤤 🍫
⁣
A rainy Sunday calls for baking ALL day, double tap if you agree! This dessert is gluten free, refined sugar free, and so easy! Packed with protein and healthy fats, these brownies can also pass as a great snack.
⁣
I have always loved brownies. They were the first thing I remember learning to bake by myself! I was always asking my Mom if I could make another batch. There’s something therapeutic about mixing egg, cocoa powder and chocolate in a bowl to form a delicious mud-pie looking mixture.
⁣
Tap the #linkinbio to grab this easy recipe now! And no, you can’t taste the chickpeas in this recipe, in fact you’d have no idea they are there!
.
.
.
.

#healthybaking #baking #nourishment #nourishmintkitchen #brownies #chickpeablondies #chickpeabrownies #doublechocolate #darkchocolate #rawcacao #peanutbutter #food52 #feedfeed #bakingfromscratch #healthybaking #glutenfree #dairyfree #bakingtherapy #rainyday #rainydaybaking #holisticnutrition #balance #holistichealth #holisticwellness #holistichealthcoach

Kitchen Design Inspo 😍😍😍 ⁣ This winter

Kitchen Design Inspo 😍😍😍
⁣
This winter Luc and I are planning to renovate our kitchen and completely upgrade our 70’s cabinets and decor to a bright & fresh new look & layout. ☺️ As much as we have loved the kitchen we have now, it’s time for a refresh!
⁣
Taking inspo from this look and layout, I’ve been pinning ideas 💡 for months and thinking about where we will want everything. Counter space for my Berkey, a coffee station, and a sink overlooking the lake are all part of the plan. 😍
⁣
We still need to decide on counter tops, lights, and a range hood. If you’ve recently re-done your kitchen, comment below with your best tips! Best countertops to go with? I can’t wait to decorate with all the pretty cookbooks and ceramics! 😍
⁣
📷 Photo & Design Credit to Beth from @1111lightlane ☺️
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#kitchen #kitchendesign #whitekitchen #kitchenremodel #kitchendecor #kitchenrenovation #kitcheninspo #kitchencabinets #kitchenorganization #holistichealth #foodie #nutritionist #holisticnutrition #lovetocook #lovetobake #kitcheninspiration #kitchendesigns #whitedecor

Foods to eat during the menstural phase 🥑 save

Foods to eat during the menstural phase 🥑 save this post to come back to! 💌
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Ever wondered why you crave chocolate and carbs during your period? 🍫 At the start of your cycle (during your period) estrogen and progesterone are at their lowest. Because of this, energy levels are low, and your body needs some extra support! 😴
⁣
Lots of water, 💦 and unprocessed nutrient rich foods are in order. Reach for foods that keep your energy and blood sugar levels steady. Root vegetables 🥕 healthy fats 🥥 lean protein, and complex carbs are where it’s at! Iron-rich foods such as pumpkin seeds, beets, eggs, fish🐟 , spinach and lentils are great choices. Support your digestion during this time with steamed veggies, fermented foods such as kefir, yoghurt, and kimchi.
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If you’re craving chocolate, it’s likely because your body is deficient in magnesium! Magnesium is an essential mineral that is involved in over 300 biochemical pathways in the body. Good sources of magnesium are high quality dark chocolate, avocados, spinach, brown rice, pumpkin seeds, almonds and cashews! I know this is a lot of info coming at you all at once, so be sure to save this post for future reference!
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Which of these period supporting foods is your favourite to enjoy (other than the dark chocolate;) ?! Comment below and let me know!
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#hormonebalance #womenshealth #periodprobs #menstruation101 #mindbodysoul #hormonebalancing #hormonalacne #hormonalimbalance #pcoscysters #endowarriors#naturalremedies #cramps #pcosawareness #pcos #hormonehealth #hormoneimbalance #bloodsugarbalance #menstrualphase #period #whattoeat #healingfood #holisticnutrition #holisticnutritionist

GIVEAWAY! 🧘🏼‍♀️ ☺️ 💆🏼‍♀️ (CLOSED) winner is @maggiievictoria
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You’ve probably heard me raving about @mybedofnails in my IG stories a few times over the past 2 years, since I first tried this amazing acupressure mat. 🌱 I use it daily to help with everything from muscle tension to headaches, insomnia 💤 , and calming the mind. I am so excited to be partnering up with @mybedofnails to give you a chance to win one of these beautiful BON Eco Mats + Pillow! 😍👏🏼
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Bed of Nails is a thin mat covered by 100% non-toxic plastic nails. The pressure of 8,820+ rounded nails against the skin triggers the body’s innate way of healing itself, stimulating energy pathways known as meridians. It may look painful or intimidating to lay on, but trust me, it feels amazing!
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To enter for a chance to win:
* Like this photo
* Follow @nourishmintkitchen
* Follow @mybedofnails
* Comment below and tag a friend who would benefit from some deep relaxation. More tags = more entries.
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Giveaway closes in 7 days, and is open to residents of Canada 🇨🇦 AND the U.S. 🇺🇸 This giveaway is in no way affiliated with Instagram. Giveaway closes on Wednesday September 16 2020 at midnight EST. Winner will be announced in my stories, good luck!
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#bedofnails #accupressure #accupressuremat #giveaways #entertowin #giveaway #giveawaytime #holistichealth #massage #backpainrelief #naturalhealth #wellness #deeptissue #spa #athomespa #relaxation #deeprelaxation #meditate #meditation #headache #backpain #insomnia #aromatherapy #wholebodyhealth #acupuncture #acupressurepoints #acupressuremassage #anxiety

My food philosophy 👇🏼 😳 ⁣ Despite the f

My food philosophy 👇🏼 😳
⁣
Despite the fact that I am a Certified Holistic Nutritionist, I have held back on sharing my personal way of eating and food philosophy for a LONG time. There is so much judgement and information out there when it comes to food & what is the best “diet”. 😏
⁣
For a few years during and after studying to become a nutritionist, i followed a plant based diet. 🥬🥒🍅🥑🥦🥕🍋🍊🍒🍑I was pretty strict about being vegetarian, and always felt it would be best if I was fully vegan. This mindset felt really restrictive for me, and I felt like I was failing if I craved any animal products. I also finally realized that eating so much beans & pulses as protein sources was not optimal for my digestion. I was getting a lot of bloating, while also struggling with migraines and painful periods. 😣 Eventually, I started to introduce some chicken and fish again. After 2 years of plant based eating, this felt like a failure to me at the time.🍗
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All this to say, NOW I don’t think that there is one healthy diet that fits all. You may be plant based and it works well for you! For me, it wasn’t a healthy mindset and it wasn’t optimal for my body & hormones.
⁣
My food philosophy now 👇🏼
Holistic nutrition is all about eating well for metal, emotional, physical and environmental aspects. Eating well means that you feel well mentally and emotionally as well!
I feel that eating whole, unprocessed foods and eating intuitively works best for me!
⁣
Here’s what my plate / food philosophy looks like:
🍽 organic, locally sourced fruit and veg 🥕🥬
🍽 highly quality organic chicken, grass fed red meat, and sustainably caught fish🐟
🍽 whole grains, nuts and seeds
🍽 skip the processed food section! I make most sweet treats: muffins, cookies, brownies myself!
🍽 And, if I’m offered a slice of birthday cake at a party, I take it & celebrate life! 🍰 🥳
⁣
And YES I eat sourdough bread, gluten, and enjoy baking low sugar treats from time to time. To me it’s all about balance and allowing yourself to enjoy life, enjoy the food you are craving, and make healthy eating FUN!
What is your food philosophy?

#holisticnutrition #intuativeeating #naturalheath

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Chia Pudding Meets Overnight Oats 😍 (you NEED t

Chia Pudding Meets Overnight Oats 😍 (you NEED to try this)!
⁣
Lately I’ve been feeling like the mornings fly by and I often forget breakfast! 😂 How does that even happen when I work from home... I am not sure! Somehow between my morning walk with Otter, 🐾 and squeezing in a workout, it feels like there’s no time to make breakfast!
⁣
And while I love smoothies, I have also been finding that they are a little too chilly to enjoy on cooler mornings. 🥶 So I’m turning to an old favourite that is easy, delicious and meal prep friendly! These overnight oats with raspberry chia pudding are so delicious and satiating. I always go through phases with chia pudding - not eating it for months at a time, then picking it up again. And right now I am loving this healthy and protein-packed breakfast. I had a few wild blueberries leftover earlier in the week from our trip up north last month, and finished them off on top of this breakfast. ☺️🛶☀️
⁣
How to make your own overnight oats:
( Prep the night before)
⁣
• 1 tbsp chia seeds
• 3 tbsp rolled oats
• 1/2 cup coconut milk or almond milk
• 1 tbsp chia seed raspberry jam
• 1/4 tsp vanilla extract
⁣
Directions
1. Add rolled oats and chia seeds to a glass mason jar in layers.
2. Stir in raspberry chia seed jam, vanilla extract and coconut milk.
3. Let sit overnight in the fridge to allow chia seeds and oats to expand.
4 Top with hemp hearts, blueberries, more chia seed jam – or your favourite fruit! Bee pollen also makes a beautiful and nutritious topping.
⁣
Link is in my bio for the recipe on my blog and to learn how to make chia seed jam! Who’s making this? What breakfast recipes are you enjoying this fall?
.
.
.
.
⁣
#mealprep #chiapudding #chiaseeds #feedfeedvegan #foodblogfeed #breakfastprep #breakfastofchamps #puddingcup #healthyliving #healthytips #healthlifestyle #nourish #nourishment #nourishmintkitchen #healthfood #holistichealth #naturalhealth #healthyfats #coconutmilk #blueberries #superfoods #beepollen #overnightoats

Grilled Peach & Arugula Salad 🍑 ⁣ Cherishing

Grilled Peach & Arugula Salad 🍑
⁣
Cherishing every last juicy peach this season... 🤤 I look forward to fresh Ontario peaches all year round, and it feels like the come and go in a flash! ⚡️ If you have any peaches left, make this salad before summer is officially over!
⁣
🍑 Ingredients:
• 2-3 peaches sliced in half, drizzled with olive oil & cinnamon. BBQ for 3-5 mins on each side, then let cool before slicing
• blueberries
• sliced avocado 🥑
• feta or crumbled goat cheese
• pumpkin seeds
• arugula or spinach
• optional: strawberries! I don’t have it for this salad but I’ve been topping every salad with sliced strawberries 🍓 lately
⁣
Dressing
• 1 tbsp balsamic vinegar
• 1 clove minced garlic
• 1 tsp maple syrup
• 1/4 cup olive oil
• sea salt & pepper
⁣
Mix & drizzle on top of your salad right before eating! These peaches smell SO amazing with the cinnamon on top... and if you have extras, they would make a great dessert with some coconut ice cream 🥥 😍
⁣
What’s your favourite peachy recipe? 🍑
.
.
.
.
⁣
#mealprep #nourishment #nourishmintkitchen #healthymealprep #bbq #eatclean #cleaneating #nutrition #mealplan #healthyeating #healthyfood #cleaneats #realfood #healthyliving #feedfeed #mealprepping #wholefoods #superfoods #peaches #healthyfats #barbecue #inseadon #foodie #grilledpeaches #arugula #summerfood #blueberries #superfood #organic #superfoodsalad

We’re getting into the season of crunchy leaves

We’re getting into the season of crunchy leaves 🍂 mulled cider, 🍎 and pumpkin spice everything! 🍁
⁣
And I know for many, this means pulling out the fall scented candles. But did you know that conventional candles are actually one of the top contributors to air pollution indoors? Petroleum-based candles contain carcinogenic toxins including benzene and toluene. In addition, some have wicks that contains heavy metals such as lead! ✖️ This is not something we want to be bringing into our homes and polluting the air with!
⁣
Diffusing essential oils is an easy, healthy and economical swap for conventional scented candles. Not only will your house smell amazing, but there are also many therapeutic benefits to diffusing essential oils! Unlike candles, essential oils can help to reduce stress, create a calming environment, boost immunity, and purify the air in your home. ☺️
⁣
Here are 4 of my favourite cozy fall diffuser blends to help you swap those candles for a healthier alternative! #linkinbio to read the full blog post for all 6 diffuser blends! Which one are you going to try first?! Right now I’m diffusing Changing Leaves 🍁 as I’m sipping my coffee and it’s so good!
.
.
.
.
#fallseason #pumpkinspice #pumpkinpie #pumpkineverything #holisticnutritionist #holistichealth #essentialoils #oils #yleo #ylessentialoils #younglivingeo #myoilyday #ihavemyoilsnowwhat #chemicalfree #allnatural #diffuserblends #oilylifemadesimple #healthyliving #wellness #fuelyourbody #falldiffuserblends #cozyfall #cozyathome #healthyhome #toxinfree #natural #ditchandswitch #healthyswaps

Cottage Weekend Views 😍 I can’t believe anoth

Cottage Weekend Views 😍 I can’t believe another season of swimming, sailing, and water skiing is coming to a close! ⛵️ Enjoying every last warm & sunny summer day because I know soon we’ll be covered in snow and dreaming of sitting on this porch. ☺️ What’s one last summer activity you’d like to get in before fall is in full swing? 🍁 And yes, I know everyone considers it fall as soon as Sept 1 hits, but it’s still summer until Sept 22, ok?! ☀️
.
.
.
.
#stoneylake #ontario #canada #islandview #thosewhostray #getoutdoors #getoutside #adventure #kawarthalakes #kawarthas #cottagecountry #cottagelife #kawarthanow #explorecanada #canadagram #timberframe #cottageseason #summer #fall #cottageview #sunshine #cottagereno #renovation #renovationproject #homerenovations #renovationinspiration

Gooey, rich and delicious double chocolate chickpe

Gooey, rich and delicious double chocolate chickpea brownies 🤤 🍫
⁣
A rainy Sunday calls for baking ALL day, double tap if you agree! This dessert is gluten free, refined sugar free, and so easy! Packed with protein and healthy fats, these brownies can also pass as a great snack.
⁣
I have always loved brownies. They were the first thing I remember learning to bake by myself! I was always asking my Mom if I could make another batch. There’s something therapeutic about mixing egg, cocoa powder and chocolate in a bowl to form a delicious mud-pie looking mixture.
⁣
Tap the #linkinbio to grab this easy recipe now! And no, you can’t taste the chickpeas in this recipe, in fact you’d have no idea they are there!
.
.
.
.

#healthybaking #baking #nourishment #nourishmintkitchen #brownies #chickpeablondies #chickpeabrownies #doublechocolate #darkchocolate #rawcacao #peanutbutter #food52 #feedfeed #bakingfromscratch #healthybaking #glutenfree #dairyfree #bakingtherapy #rainyday #rainydaybaking #holisticnutrition #balance #holistichealth #holisticwellness #holistichealthcoach

Kitchen Design Inspo 😍😍😍 ⁣ This winter

Kitchen Design Inspo 😍😍😍
⁣
This winter Luc and I are planning to renovate our kitchen and completely upgrade our 70’s cabinets and decor to a bright & fresh new look & layout. ☺️ As much as we have loved the kitchen we have now, it’s time for a refresh!
⁣
Taking inspo from this look and layout, I’ve been pinning ideas 💡 for months and thinking about where we will want everything. Counter space for my Berkey, a coffee station, and a sink overlooking the lake are all part of the plan. 😍
⁣
We still need to decide on counter tops, lights, and a range hood. If you’ve recently re-done your kitchen, comment below with your best tips! Best countertops to go with? I can’t wait to decorate with all the pretty cookbooks and ceramics! 😍
⁣
📷 Photo & Design Credit to Beth from @1111lightlane ☺️
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.
.
#kitchen #kitchendesign #whitekitchen #kitchenremodel #kitchendecor #kitchenrenovation #kitcheninspo #kitchencabinets #kitchenorganization #holistichealth #foodie #nutritionist #holisticnutrition #lovetocook #lovetobake #kitcheninspiration #kitchendesigns #whitedecor

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© NourishMint Kitchen 2020.

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