Tag: Health

Keepin’ It Fresh

A great morning addition to breakfast or a tasty, healthy snack all year round, fruit salad is always a fan favourite. It’s always one of the more “popular” entities in the salad family.


The prep work is really the only work when it comes to fruit salad. So how annoying is it when you spend the time to cut, peel, and mix then overnight your once vivacious colourful fruit salad has gone brown.


Here are 5 Tips to keep that salad fresh and appealing to your eaters.


  1. Citric Acid

Squeezing in today, keeps the brown away.


Adding lemon or lime juice to your mixture is an easy way to prevent the discoloration. The citric acid in the juice from a lemon or lime stops the chemical reaction happening in your other fruits. Plus the citric flavour is an added bonus.


  1. Water

Got the h2o you’re good to go!


This may not be great for all your fruits but submerging pieces of fruit in cold water after cutting is an effective way to slow down the browning process.


  1. Sugar and Salt

A dash of this, a dash of that, keeps it looking fresh right of the bat.


Adding sugar syrup will protect your exposed fruit from the air and prevent the change in colour. Salt, a very alternative choice but will stop the fruit from changing. This would however, be one of the more “unhealthier” options because you are addition additional salt and sugar.


  1. Vitamin C Tablet

Crush, brush and stop the rush.


Simply break up the tablet with a spoon or other utensil. Once broken up mix vitamin into water and use the mixture to “paint” over your fruit.


  1. Juice

Pick your flavour


This is definitely one of the easiest and fastest ways to preserve your fruit salad. Adding either your favourite orange, pineapple or apple juice to your mix will help preserve your snack and piece of mind that is will withstand the week. Be careful if you are working on a health-conscious recipe that a lot of juices have a lot of additional sugar, which helps with preservation but isn’t great when trying to reduce the eater’s sugar intake.



Fresh to Def: Salad Not For Rabbits.


The ultimate fruit salad, ready for any snack or eager eater.


Keep in mind, depending on the season and time of year some of this fruit may not be at its peak season. Some fruits like pineapple or peaches can be bought canned and just as delicious.



  • apples
  • bananas
  • peaches
  • pears
  • oranges
  • pineapples
  • grapes
  • lemon juice
  • cinnamon



Could it get any easier?

  1. Cut all fruit into desirable eating pieces.
  2. Mix up all fruits into one large bowl.
  3. Add 2 tablespoons of lemon juice, insuring it covers as much as the fruit as possible.
  4. Add 1 tablespoon of cinnamon, sprinkle throughout the mix.



  • Add granola or almonds on the top of your serving to add an alternative texture and crunch.
  • A side of vanilla Greek yogurt is always a beautiful partnership.



Fun Kid-Friendly Sushi Sammies

Ditch the boring sandwiches and try out some Fun Kid-Friendly Sushi Sammies!

Do you really blame the kids if they don’t enjoy their typical sandwich lunches anymore? Change the traditional by rolling it up into some fun sushi rolls!


  1. Cut the crust off of your choice of bread.
  2. Using a rolling pin, flatten each slice of bread (or just use a soft Tortilla shell ).
  3. Layer a slice of cheese with a slice of ham on top of each flattened slice of bread ( or shell). Top with some mustard or mayonaise and your choice of veggie.
  4. Roll each slice of bread up and cut into three.
  5. Toast in the toaster oven or just serve as is.
  6. Enjoy!

Try your own combinations! Make some breakfast Sushi Sammies by spreading some peanut butter and jelly on each slice. Or try a dessert variation with Nutella and strawberries.

The Possibilities Are Endless! 

Easy Freezy Froyo Bites

Snack time will be easy freezy with these Froyo bites!

Keep a special treat ready in the freezer with these Easy Freezy Froyo bites. They are the perfect snack for all year round, especially when you have a bit of a sweet tooth.

Prep Time: 10 Minutes

Freeze Time: 3 Hours

What you will need!

  • Your favourite flavour(s) of Greek Yogurt
  • Your favourite fruit topping (diced if needed)


  1. Using a silicon baking sheet, spoon your choice of yogurt into each cup. (Layer different yogurt flavours to make different combos!)
  2. Sprinkle fresh fruit on the top of each cup of yogurt!
  3. Transfer baking sheet with cups to freezer. Freeze yogurt for 3 hours, or until firm. Remove the silicon baking sheet when ready to serve.  ENJOY!

For some added fun, purchase fun shaped silicon sheets from the dollar store!

easy freezy froyo bites


Essential Oils: Makeover Your Medicine Cabinet

In your journey to healthier living, have you ever wished you had natural and effective options in your medicine cabinet?

Many people know that synthetic medicine isn’t the healthiest for their kids, but they feel like they have no other effective option.

Well, good news! I have found the secret weapon that was missing in our healthy living arsenal. The beautiful and powerful pure aromatic compounds found in therapeutic grade essential oils. And they are EASY to use, which is what used to keep me away from natural medicine. It seems so complicated and time-consuming. We have been able to avoid sick doctors visits for 3 years! Having sick kids is way more time consuming.

What are essential oils? They are the natural defence mechanism of the plant. They comprise of numerous aromatic compounds (we call them active ingredients in modern medicine) that have long been used in health-care practices around the world.
With children, we mostly use them topically, either where there is pain or discomfort or under the feet, to allow the oils to go into the bloodstream without causing any skin irritations. Diffusing the oils is also a powerful way to use the oils.

You will notice I mention the essential oil brand that I use quite a bit. The reason being is that it is the best company by far when it comes to the quality of essential oils, their potency, as well as the positive impact they have globally in all the supply chain. When it comes to helping my child fight off an ear infection, for example, it better work and be safe. This mama ain’t got no time to lose!

To learn more about the doTERRA difference  CLICK HERE!

I’m only going to mention Immunity and Sleep today, we’ll keep digestive issues and mood and behaviour issues for another time 🙂


We do our best at feeding our kids nutritious foods and getting them to exercise , our kids can still get sick from time to time!


The best I have found is doTERRA’s OnGuard protective blend. It protects against environmental and seasonal threats with essential oils known for their positive effects on the immune system. Lots of studies show that many essential oils inhibit the growth of microorganisms like bacteria or fungi. Isn’t it great news! 🙂


This has to be one of my favourite properties of essential oils, their antibacterial and antiviral properties. I wouldn’t be able to explain it as well as Dr. Steuer does here:


Getting enough sleep also plays a big role in our kid’s immunity and overall health.

Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate, compounds that have well-known relaxing properties. These oils can be diffused aromatically in the bedroom. Cedarwood and Vetiver are also very powerful oils that have sedative properties and also calm the racing mind.
I hope that you now feel empowered to makeover your medicine cabinet for healthier options for your kids and the whole family!

Don’t hesitate to contact me for more info.


Veronique GolloherVeronique Golloher is a french Canadian, Toronto resident for now 13 years, wife and mother of four beautiful children!  She is passionate about using natural, safe and effective solutions for my family’s health and well-being. She has been travelling all over Ontario and Quebec as well as the US, teaching workshops on the healing power of essential oils, representing doTERRA’s amazing Essential Oils and Natural Health Products.

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