When we first realized that my son needed to be on a dairy-free diet, my biggest fears were around adequate protein and calcium in his diet. I know from being a dietitian that specializes in family nutrition that many other parents have faced this same concern. In honour of Allergy Awareness Week, I wanted to share a few tips with you if you have a child who needs a casein-free or casein-and-egg-free diet on ways to ensure nutritional adequacy. At the end, I’ve also included an Oatmeal Banana Flax Muffin recipe that’s a great nutrition boost for any time of day!

March is National Nutrition Month. This year’s theme is “go further with food”. As a mom and a dietitian I am always looking for ways to make each bite as nutritious as it can be. Perhaps you can relate. If so, here are a few ways that you can take the food you already serving in your home one step further towards optimal nutrition.

I’m no gourmet chef. I’ll be the first to admit that. But every once in awhile I make a meal that my hubby raves about for a couple of days. This Chicken Enchilada recipe is one of those meals. It’s by far one of his favourite meals in our rotation. If you were to ask him, he would likely say we don’t make them enough. He’s probably right.

If I could pick one kitchen gadget that all the moms are talking about (and was an extremely popular Christmas gift, according to the Mom/Parenting groups I’m a member of), it would be the Instapot. For those of you that don’t know, the Instapot (or Instant Pot, as some call it), is a single appliance designed to perform the job of about six to nine kitchen tools (pressure cooker, slow cooker, rice cooker, yogurt maker, egg cooker, sauté-r, steamer, warmer, sterilizer and it makes cake too!). Sound like a dream come true? I thought so, too!