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1- Add the water and spinach in a blender and mix for about 1 minute.

2- Add the kiwi and lime juice and mix for another 30 seconds or until smooth.

3- In a large pitcher, pour the mixture and add the sparkling water, then the ice cubes. Mix gently with a wooden spoon.

4- Add a rosemary branch, then serve!


(for 1 serving)
50 calories
12 g of carbohydrate
1 g of fat
1 g of protein
3 g of fiber


Nowadays, obesity has appeared to become more and more common in our society. According to the Ministry of Health and Social Services, the proportion of the population aged 18 and over suffering from obesity increased from 14.1% to 18.2% between 2003 and 2014 (1). As for the National Public Health Institute of Quebec, it estimates that in 2013-2014, the obese Quebec population represented 1 in 5 adults (2). According to this source, by 2030 this proportion could rise to 26% (3). Not reassuring news.


1- Using a spiralizer or a peeler, slice the cucumber in the shape of tagliatelle.

2- Mix the cucumber and the shallot.

3- Prepare the dill sauce by mixing all the ingredients together.

4- Serve the cucumber tagliatelle with the dill sauce.

Nutritional facts (for 1 serving)

150 calories
10 g of carbohydrate
5 g of fat
14 g of protein
247 mg of sodium
2 g of fiber


1.Using a spiralizer, make spirals with both zucchini and carrots and combine in a bowl.

2. Add the apricots, the bocconcini pearls, the meat or veggie ground round and the mint and mix.

3. In a small bowl, combine the oil, lemon juice, salt and pepper and pour over the salad before mixing well.

4. Taste and rectify the seasoning if necessary before serving.

Nutritional facts (for 1 serving with extra lean ground meat) :

360 calories
16 g of carbohydrate
21 g of fat
28 g of protein
340 mg of sodium
3 g of fiber


For those like us who were looking forward to it, our recipe book is finally available on our website! This recipe book is for everyone who wants to eat less or no meat at all and do it in a way that does not increase the risk of dietary deficiencies. We also want to help you understand better the subtleties of food needs, as well as introducing you to what practical foods are and help you enjoy the delicious and varied flavors that vegetarian food can offer!


The vast majority of our bone mass develops during childhood and teenage years, but continues to develop until the thirties. After that, the mineral density of the bones gradually decreases with age. For women, menopause speeds up this process. Over time, it is possible to develop osteoporosis, a disease characterized by low density and bone fragility and it increases the risk of fracture.

Contact our Nutritionists - Dietitians, it is the first step towards achieving your goals !

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