Mind Body Soul is an integrative practice that is dedicated to wholehearted living. Nourishing your body with healthy foods that can support and sustain you is an essential part of general wellbeing. Our bodies function best when they are supported with vitamins and minerals from our foods and supplements. These compounds are vital to essential body processes. When we are deficient and lacking in nourishment, our health begins to suffer.

At Mind Body Soul, we love helping our patients learn to fuel their body properly. Our collection of recipes focuses on healthy eating and using whole, natural foods wherever possible. In this recipe collection, you’ll find vegan and vegetarian options, as well as keto-friendly and gluten-free alternatives. Trust us, they’re delicious! Once you start giving your body whole, nutritious foods, you begin to crave them more and more.

Come see what’s for dinner or your next social gathering!


Red Beet Borscht Soup

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Vegetarian red beet borscht soup in bowls on an old wooden background

Borscht is a nutrient-dense, cleansing soup, originating from Ukraine. The number of vitamins and minerals in the beetroot are what makes borscht a true nutritional powerhouse. A few of the notable health benefits include reduction of blood pressure, stomach, liver, and heart protection and cleansing of the blood and circulatory system. Borscht: 3 medium beets…

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Chicken Zoodle Soup

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Delicious Chicken Zoodle Soup in a bowl, garnished with parsley

Looking for a comforting, cozy, and healthy option for dinner? Look no further! This Chicken Zoodle Soup recipe is loaded with veggies and chicken, guaranteed to warm you up on a chilly winter evening. Plus, it’s quick and easy to make. A feel-good option for when you’re feeling under-the-weather, or really any time! This recipe…

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Chicken Noodle Stir-Fry Recipe

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closeup of chicken noodle stir fry with broccoli, chicken and red pepper

This chicken noodle stir-fry recipe is healthy and delicious. With flavourful veggies and juicy chicken, this colourful dinner option is sure to become a family favourite. ½ a bunch of fresh coriander 3 cloves of garlic 5 cm piece of ginger 1 bunch of spring onions 1 fresh red chilli 1 lime 2 carrots 1…

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Brine Recipe for Juicy Roast Turkey

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Apple Cider Citrus Turkey Brine Recipe cooking in a pot on the stove

This Brine Recipe has become our favourite way to cook a turkey for Thanksgiving, Christmas and any other reason we can think of. We hope you give it a try and enjoy it as much as we do! 6 litres of water 1 large orange or 2 smaller (quartered) 1 cup Himalayan sea salt (or…

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Healthy Pumpkin Muffins

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Healthy Pumpkin Muffins fresh out the oven

These healthy pumpkin muffins are naturally gluten-free, sweetened with maple syrup, quick and easy to make, and so perfectly delicious for welcoming us into Autumn. TOTAL TIME: 30 MINS   PREP TIME: 15 MINS     COOK TIME: 15 MINS 3 cups old-fashioned oats* 1 tablespoon pumpkin pie spice, homemade or store-bought 1 1/2 teaspoons baking soda 3/4 teaspoon fine…

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Crispy Panko Tofu on Baby Spinach with Glory Bowl Dressing

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Closeup of the Crispy Panko Tofu Salad on Baby Spinach with Glory Bowl Dressing

Our farmer’s markets are bursting with fresh leafy greens this time of year and the spinach is as crisp and tasty as ever. If you don’t own a copy of the Whitewater Recipe books (they have a few), then you are in for a treat! This is a fresh, vegan-friendly salad. It satisfies the palate…

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Arugula Salad: Mango, Macadamia and Avocado

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Closeup of an arugula salad with mango and avocado

Arugula is one of our favourite greens for a fresh appetite-stimulating salad. It’s now in season and available everywhere. If you find that Arugula is too bitter for you to enjoy (as it can be later in the summer months), don’t throw it out! A simple squeeze of lemon and a pinch of salt can…

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Sausage Stuffed Mushrooms – Keto Friendly

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keto friendly sausage stuffed mushrooms

Now that the weather is beautiful and we are socializing a bit more, these are a delicious crowd-pleasing appetizer. These hearty stuffed mushrooms are loaded with cream cheese, spinach, and sausage. A quick tip on washing mushrooms – you don’t! Rather, take a wet paper towel or a wet cloth and wipe them down. Mushrooms…

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Raw Cacao Hemp Seed Smoothie

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Ingredients on a cutting board with a Raw Cacao Hemp Seed Smoothie

This smoothie makes a great nutritious dessert or a sweet afternoon energizing drink. It is nut-free and high in plant-based protein. Additionally, hemp and chia seeds are excellent sources of omega-3 fatty acids. Raw cacao is very high in antioxidants, even more than regular cocoa powder. The pear can be replaced with one frozen banana…

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Versatile Everyday Salad Dressing

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Versatile Everyday Salad Dressing Served Over an Arugula Salad

Spice up your salads with a new twist. This salad dressing packs an extra punch of garlic for heart health and livens up your taste buds. Make ahead of time and pair with some fresh spinach, arugula or spring greens, a handful of pumpkin seeds, sunflower seeds and dried cranberries. Enjoy! ¾ cup extra virgin…

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