About Sonia! The Healthy Foodie

Sonia! The Healthy Foodie

I am Sonia Lacasse, a 42 year old French Canadian from Québec (Canada), single mother of 2 [fully grown] kids, who’s turned her life around at age 35 and decided to embrace a healthy lifestyle and clean-up her diet quite a bit.

My whole life I have struggled with my weight, and many times I have fallen victim to the diet syndrome. I would starve myself and eat “rabbit” food for months. Sure, I would lose the weight, but it would only be a matter of time before I gained it all back, because I never knew how to feed my body properly and, more importantly, make it stick.

It started with a New Year’s resolution

That year, I decided that I wanted to shed some [ahem 50-60] pounds and get in shape. I had already quit smoking 2 years prior and had dramatically lowered my alcohol consumption the year after that, going from several drinks a day to drinking only on the week-ends. Eventually, the need to drink alcohol completely subsided and I will now only indulge in the *very* occasional drink.

My official resolution that year had been to be active for a minimum of 30 minutes a day, at least 6 days out of the week. I invested in an elliptical machine and a couple of sets of dumbbells and started training at home. I was extra motivated and the half hour a day soon became an hour… The pounds started to come off and I felt so much better, so energized, so pumped! I was looking forward to my exercise sessions, but I soon felt like I needed more, I needed a tangible goal…

That’s when I started running and set a goal to run 10km at the Marathon de Montréal in September of 2010. Well, not only did I achieve that, I surpassed it! I actually ran a half-marathon, which I completed in 2 hours, 1 minute and 40 seconds.

Since then, I experimented with all kinds of different exercises

Throughout the years, I always found a way to stay motivated and keep my body active by alternating between resistance / weight training, cardio, yoga, cycling, rowing and more recently, crossfit.  To this day, I make it a business to be physically active at least 6 days out of the week, for a minimum of 30 minutes per day. Another resolution that stuck!

For sure you must think that I love exercising! Well, the truth is, I don’t. I don’t always enjoy it and oftentimes I would gladly skip but I know just how good it is for me and how it makes me feel so much better about myself. Plus, I must admit, it really feels great to be in shape.

Of course, I also had to relearn how to nourish my body

That’s when The Healthy Foodie came into existence, as a means for me stay on track and keep a record of recipes I’d created and meals I’d eaten. What started as a simple personal online food diary soon became a real passion for me. It inspired me and helped me expand my boundaries and make tons of new discoveries, through sharing recipes and ideas with other people just like me.

It was only a matter of time before I came across the Paleo diet

I was extremely intrigued and really wanted to give it a try but have to admit that I was extremely reluctant to giving up on my precious grains and quasi completely abandon my beloved dairy. Back then, I didn’t eat much meat and relied heavily on dairy and whey protein powder for protein intake. Eventually, though, I worked up the courage and took the plunge. Honestly? I couldn’t be happier that I did.

Going paleo has been a total liberation for me. No more calorie and macro counting, no more eating small, unsatisfying meals at regular intervals, no more staying *slightly* hungry all the time, no more stepping on the scale every week at the same time and obsessing about that number… And out the window went my fat phobia! I feel I have a newfound liberty and feel so much better physically, too!

Many people find the paleo lifestyle to be incredibly restrictive… to me it ended up being quite the opposite: it opened up a whole new world of possibilities and I feel super inspired to come up with new, tasty recipes all the time. I’m sincerely hoping that these recipes will inspire you, too, and that you will feel compelled to give them a whirl!

Join me, if you will, on this journey to a fit and healthy me!

Feel free to flip through the pages of my food diary and, by all means, leave your comments and feedback: I absolutely LOVE hearing from you guys!

Share This Recipe!Tweet about this on TwitterPin on PinterestShare on FacebookShare on Google+Share on StumbleUponDigg thisShare on Reddit


  1. Nancy Deane says

    Beautiful pictures and the dishes look delicious. I am going to try the apple, goat cheese and walnut pizza this week. Some of my favorite things. THANKS!

  2. Sandi says

    Intrigued by your recipes I read your ‘about this blog’ biography. Now I am subscribing…my mother is French Canadian too (me? I am just a half bred…other half being Polish/American). The pictures made my mouth water (even after eating). I can’t wait to browse some more! Maybe I will even open a blog of my own…dedicated to wonderful mouthwatering recipes I have acquired after almost 20 years in Turkey. Thanks. Happy cooking.

    • says

      Hey thanks Sandi! Good to know my pictures are doing their job! 😉 Where is your mom from, if I may ask? If you do start your own blog, make sure to share you drop by here and share your addie!

  3. Sandi says

    She was born in St. Donat but spent most of her life (before meeting my American father) in Montreal.

    • says

      Oh! I love St-Donat. Such a beautiful place!! I spent many an hour fishing on Lac Croche back when I was a teenager. So many great memories! Ah, to be young again…

  4. Bruce says

    I found your site through a recipe posting on Tastespotting.com (congrats by the way) and I really enjoy your website. I’m interested in quinoa although I’ve never had it because i wasn’t sure what to do with it. I’ll definitely be trying one of your recipes this weekend. Great job and looking forward to following you.

    • says

      Hey, thanks Bruce!Happy you found my site and that it is to your liking! :)

      When / if you do try one of my recipes, please drop me a line to tell me about your experience… I always appreciate feedback!

      Oh, and don’t let quinoa impress you… if you can cook rice, you can cook quinoa. Just don’t forget to rinse it thoroughly before you cook it. 😉

  5. says

    Whoa. Just “Stumbled Upon” your site, literally and I think we are indeed kindred souls. I’m thinking we should get some of your articles up on my site!! Let me know! Btw, your hummus looks ridiculously smooth, I’m like drooling right now..

  6. says

    Hey Sonia! I just discovered your blog from the Women’s Health website. I love your story of how you transformed in to “The Healthy Foodie”! So inspiring! And really, a lot of people don’t realize that transitions into healthy living are usually a gradual process. I used to smoke and drink pretty heavily in college, I practically LIVED off processed junk and I never exercised. Now I rarely ever eat anything that comes in a package (besides my beloved Larabars) and I go stir crazy after more than 2 days without physical activity!

    Your photography is absolutely amazing! I’m still trying to find my way around my DSLR. I know I’ve come a long way from what my pictures used to look like, but I’ve still got a lot to learn.

    Now, if you’ll excuse me, I’m going to go explore more of your gorgeous foodie concoctions!

    • says

      Thank you so much Heather! Looks like we’re very much alike, you and I… I think I will have to go and do some exploring of your website too, looks like there is a lot of VERY interesting stuff on there. And your pictures aren’t that bad at all… 😉

  7. Carolyn says

    You’re a ridgie lover!!! Just read your latest blog post about Ikea and chocolate cherry buckwheat cake, and I was thrilled to see those faces in one of the pictures!!! My Ridgeback is only moderately helpful at keeping me active…he’s a bigger couch potato than I am! He also happened to come from a breeder just outside of Quebec City, any chance our pups are related? :)

    • says

      Hehe, a fellow ridgie lover! They can be quite the couch potato indeed, if you let them. But they don’t need much coaxing to get out and let her rip! Wow can they ever run! My male would be the fast as lightning guy, while my female has the endurance of, well, 10 of me! I think she could run a marathon with scarcely any training at all. My rigdies aren’t from the same breeder, I got them in Ontario, so I don’t think they wouldn’t be related! They are actually father and daughter! 😀

      Just a word of warning to you… you know what they say about ridgebacks, hey? They’re just like potato chips. You can’t have just one! 😉

  8. says

    Wow, you have made some major changes in your life! I looked at some of your recipes and they are wonderful with beautiful pictures. I love your story about “Murphy’s” pizza. And I love the idea of grilled peaches on a pizza. My family, well my great-parents and ancestry, is from from Quebec. I haven’t visited yet but want to take my children, especially to Quebec City. My great-grandparents on my mother’s side are from St. Maurice, Champlain, and Trois-Rivieres, St. Maurice. Glad I found your blog and look forward to visiting again.

  9. says

    By the magic of pinterest I was led to your site, and I’m so very glad was. I’m huge lover of food blogs (with having started my own quasi food blog not long ago), but it’s rare to find one that has healthful food as the subject! Your recipes look amazing, and the photography is swoon-worthy. I’m definitely becoming a follower!

    • says

      Oh, I am so addicted to Pinterest, I have to stay away from that site… it’s like I can’t just spend a minute or two, I always get lost in the thousands of amazing pictures that the site has to offer. Glad that fabulous site led you here! Thank you for your great feedback, I hope you find tons of recipes that you like on my site and end up trying a few of them! :o)

  10. says

    Found you on Flickr! I love your site and I just started a similar blog about healthy cooking as well. Your photos are beautiful and the recipes sound delicious. You’ve got a new follower :)

  11. says

    Your story resonates with me very much. Whilst I don’t drink, I can relate to the yo-yo dieting and losing weight only to gain it all back and then some. I am not a healthy eater at all, but reading your story is inspirational. I have been quite inactive lately. As a matter of fact, I’m supposed to do a half marathon this weekend that I’m not doing after all because I didn’t train for it at all. I am putting your blog on my blogroll an inspiration. Thanks for sharing your story.

    • says

      Oh Daisy, I’m sorry to hear about your half marathon. Maybe you could try again next year? It is quite the feeling, I can tell you that! Very well worth all the effort that you put into it! Thank you so much for adding me to your blog roll, I am honored. Happy to have you as a reader. And never forget, every step towards better health counts! Take this one day at a time. 😀

  12. says

    Hi Sonia. My family is about 5 weeks into our healthier lifestyle journey and it has improved ALL areas of our life, some of which we never expected! For instance, the most frequent thing I hear from people is how organic food is so expensive. But when I look at how much money we save by not going out to eat (and paying a premium price for toxic food), we are actually saving money while buying about 80% organic. Not to mention i feel absolutely spoiled by our premium, healthy, delicious fare these days! What have your experiences been in regard to grocery spending?

    • says

      Hey, congratulations on choosing to take the healthy route, Muriel! I totally agree with you. Eating healthy does not cost more at all. If anything, I find it costs me less since I’ve left all “prepared” items out of my cart, and also cut down on meat quite a lot. I’ve learned that bigger is not always better. I’d much rather buy a smaller piece of good salmon than a gigantic package of fatty ground beef. So yes, I am totally with you when you say that eating heatlhy doesn’t have to cost an arm and a leg. :)

  13. Nancy (PR) says

    Greetings from Puerto Rico!!!! I just found your website while browsing the internet and it is great. I’m excited about trying some of your recipes. The photography is also fabulous, makes you want to dive right on in. I know this is a lot of hard work for you. Thanks!!!!!

  14. says

    Just wanted to say that I love your blog. I discovered you on pintrist and had to check out your site. Lovely photos and stories to go along with them. I am trying my best to eat a clean diet and unprocessed foods. You are an ispiration and I will continue to follow you. Keep up the hard work and the fantastic job that you do. Linda

    • says

      Awww, thank you so much Linda, I really appreciate your taking the time to leaving me such great feedback. It’s comments such as this one that make keeping this place alive so worthwhile. Glad to hear you will keep following me, I can only hope that I will keep inspiring you! 😀

  15. Melissa says

    hi LOVE your website/photos/recipes/amazing descriptions! what kind of camera and lens do you use? and any tips for a new food blogger? I just started and you’re my inspiration!!!! Thanks!

    • says

      Thank you so much, Melissa! All the pictures that you see on my site were taken with my old faithful Canon EOS RebelXT, some with the original lens that came with it (not even sure what the specs are, it’s a 28-55, I think, but I never really paid attention) and the more recent ones were taken with my 50mm f-1/8 lens. I just recently upgraded to a Rebel T3i, but I have yet to post any of the pictures that I’ve taken with it. I have to say that I really love it, it’s a brilliant camera, but it will take some getting used to!

      And the best tip that I can give you is read, read, and read some more. Check out food and photography blogs, look at pictures, analyze them, look at their composition, the lights and shadows, the placement of the elements. Buy a couple of books on the subject if you can, and most of all, get cooking and snap away! 😉

  16. Oriana Lischinsky says

    You can say that you’ve gained a new/obsessed follower of yours! I started a change in my lifestyle almost a year ago, with some ups and downs but i get in the right track and i’m so happy i did it :) I ADORE your blog because it has it all: amazing photos, funny descriptions and the recipes are the best because you always “healthify” every food in every way..
    I’m all egg whites now so i wanted to know if you have any ideas or suggestions to use the yolks because it doesn’t feel right to just throw them right? I would so appreciate your help, thanks honey!

    • says

      Wow, thanks a bunch Oriana! So, so happy to hear! I am extremely flattered, too! 😀

      As for the egg whites, I too use A LOT, but I do mean a lot! What I do is I buy it in a carton. It has many advantages, but mainly, I don’t waste yolks, and since the packaged egg whites are pasteurized, I can use them “raw”, so I always throw some in my smoothies for a little boost in protein… Make sure to look for them at your local grocery store, I’m pretty sure they would carry them. Here in Quebec, they are commercialized under the name Simply Egg Whites, but I’m sure you would have an equivalent where you are.

  17. Miki says

    I read about your site on Pinterest so decided to check it out. I, too, feel the need for a healthier lifestyle and love to eat. I’ll be sure to try some of your recipes. Actually, considering something w/chicken tonight! Thanks for your blog and continued good luck.

    • says

      Thanks a bunch Miki! Happy you found me… 😀 Make sure you tell me how you like the recipes you end up trying! I always like to hear people’s feedback! Thanks for your good luck wishes, and right back at ya! Just keep at it, and you’ll see that eating healthy can be just as fun, if not more, than eating all that commercially prepared “junk”. Rock on!

  18. Oriana Lischinsky says

    Oh i so wish we had these here! Because i’ve actually hear lots of things about them but.. no we don’t anything even similar to that in my country. I’m from Venezuela and we have the minimum really! I’m always a little sad when i found this delicious recipes and then i found that they’ve a bunch of stuffs i don’t find here :( but i always try to replace them with other things.. not the same but, oh well. So, do you have any other ideas? THANKS A TON

    • says

      Oh boy… the old me would’ve have answered, whithout hesitation: custards, crème anglaise, ice cream, buttercream, crème brûlée, flan, sabayon, Hollandaise sauce, mayonnaise… there are so many things that you could do with egg yolks. Unfortunately, none of these options would be of the heatlhy kind. So the new me, I guess, would probably suggest to, erm… condition your hair? 😉

  19. Hanna says

    Hi Sonia!

    I am very excited about coming across your site! Was led here through Pinterest and finding it difficult to leave! My mouth is watering as I browse through your delicious recipes. I was wondering how you are able to come up with the Nutrition Facts? I like to cook for my dad who has to watch sodium intake and curious as to the facts accuracy.

    Thank you!

    • says

      Thank you very much Hanna, that is quite the compliment! I use various sources to come up with the Nutrition Facts and enter my own recipes and custom food products (I input the information that appears on the labels of the foods that I use) in a recipe analyzer to generate the labels. I try to make sure they are as accurate as possible…

      • Hanna says

        Great! Thank you Sonia, I love that you do provide the Nutrition Facts to provide the whole picture. Great work, I will be visiting often :)

  20. says

    Sonia, I know most of us rave about your healthy recipe inspiration and creative ideas, but I think its about time we learnt about your photography. It blows me away, and is what keeps me coming back for more inspiration. Is there anywhere on here already where you’ve posted about your camera and lighting set up? I’d love to know, plus your collection of props and fabrics. I know this stuff is normally “behind the scenes” but, well, if we like knowing whats in your fridge, we would love to know about your studio :)

    • says

      I have shared bits and pieces here and there, but I never did a dedicated post or a page on the subject. Probably because I feel very ill equipped when it comes to taking pictures. I’m no professional, you know! So I guess I don’t feel very comfortable giving people tips or advice on a subject that I don’t really master.

      Maybe I could do a page very similar to my cupboards and fridge pages though, just showing you guys what it is that I use and how my usual set up goes. That could very well be done. 😉

      I’ll add it to my list, Christina! Just for you! :)

  21. says

    Yay please do! Just so we can get an idea of what you’ve got, what you use, how you edit. I guess you don’t struggle with lack of light in Quebec as we do here but I would love some advice on your lighting for sure!

    • says

      Not sure about that, Christina… we don’t get much light at all during the winter months! Most of my pictures are taken in almost pitch dark during that time. I can’t wait for summer to be here again. I so much prefer to work with natural light!

      I’ll try and come up with something soon! :)

  22. Hillary Morrison says

    Hi Sonia! I’m so thrilled to have stumbled across your website. Everything here looks absolutely delicious and I’m very much looking forward to trying out a few recipes! I’m just about to finish my last semester of my junior year and I have struggled all through college with making healthy food choices (shocking, I know… ) Although I’m not very experienced in the cooking department, I am ambitious and determined to change my overall lifestyle, and I think a lot of your suggestions and ideas will help me so much! I just want to say thank you for the inspiration, and happy cooking!

    – Hillary

    • says

      Hillary, you totally rock!

      Thank you so much for your kind words. Glad to hear you’re planning on trying some of my recipes. They shouldn’t give you too much trouble, most tend to be rather simple, for you know what? I used to think that I couldn’t cook myself, before I started experimenting, and I soon came to realize that cooking isn’t that complicated after all. Especially not when you keep it quick and simple! Make sure you let me know how you liked the recipes that you try. I always appreciate getting feedback, stories and substitution ideas!

      Again, thank you for dropping by and please, don’t be a stranger! Come visit anytime! :)

      • Hillary Morrison says

        Just made some homemade almond milk today, and I’m in love with it! I’m really looking forward to using it in my breakfast smoothies. I’m also planning on using the almond pulp for making the baked apple cinnamon quinoa squares, I can’t wait to see how they turn out! :) Thanks again Sonia!

  23. says

    Hi there! I am your newest follower. I found you via Pinterest (your recipe for orange rosemary pork tenderloin). and I am soooo pleased! I love your blog and am planning on including some of your recipes in my menus for next week. I also have a blog, and would love it if you stopped by. I post a clean lunch menu for the week and also a menu for healthy suppers.
    I am also from Quebec, but now live on Vancouver Island.

    thanks for the inspiration! so nice to meet you!

    • says

      Hehe! Nice to meet you Kim! Glad you found this place, I really love having fellow Québécois around! You bet I’ll check out your blog! I’ll go and do that right now! Thank you for considering adding some of my recipes to your weekly menu next week. I hope you that will like those you decide to try and that you will take a minute to let me know how they turned out. :) Feedback is always MUCH appreciated!

      Thanks again for dropping by and for taking the time to say Hello, Kim! You’re a star! :)

  24. says

    Bonjour Sonia!
    I found your blog through Pinterest as I was looking for Paleo-friendly recipes. I had this weird feeling while going through the recipe that you might be Canadian and I was surprisingly happy to see that you were indeed! I am also Québécoise (although living in the US now) and look forward to be inspired by your many recipes! :)

    • says

      Hehe! Bonjour Johanne! C’est toujours un plaisir de faire la connaissance d’autre bloggers Québécois! Bien contente que tu aies atterri sur mon site et que tu en apprécies le contenu. Pas certaine que tu y trouveras beaucoup de recettes qui soient en accord avec le régime Paleo par contre… j’avais commencé à étiquetter les recettes qui étaient “Paleo Friendly”, mais je trouve cette “diète” tellement compliquée que j’ai bien vite abandonné l’idée. Les adeptes sont bien rapides à te laisser savoir que tu es dans le champ aussi quand tu fais la gaffe de mettre l’étiquette Paleo sur une recette qui ne l’est pas. Finalement, je préfère m’en tenir à manger ce qui fitte avec ma philosophie et laisser les gens décider si c’est en accord avec leurs croyances ou pas… 😉

      J’espère que tu trouveras tout de même plusieurs recettes pour t’inspirer, quitte à les adapter au régime Paleo si besoin est. Et stp, n’hésite pas à me faire part de tes commentaires / résultats si tu essaies certaines de mes recettes. Ça me fait toujours excessivement plaisir! 😀

      • says

        Je comprends ce que tu veux dire! Même si j’essaye de suivre les règles Paléo autant que possible, je ne suis pas aussi intense que d’autres sur le sujet. J’essaye de suivre l’idée générale mais il y a beaucoup de bonnes choses que je ne suis pas prête à sacrifier. J’ai bien hâte d’essayer tes recettes dans mes journées “de triche”.

  25. says

    So glad to have found your blog! Great desserts & beautiful pictures!
    Also, I love the fact that you don’t sweeten EVERYTHING with artificial sweeteners, aka splenda or alternatives — i cant stand them! Have a great day!

    • says

      Thanks Rachel, glad you like! Looks like you and I are on the same page, too! For the record, I don’t ever use artificial sweeteners, save for stevia in protein powder (and stevia would be natural anyway… only still a tad too processed for my liking). Apart from that, it’s only natural for me, and I tend to lean more and more towards sugars from natural sources, i.e. fruits! I’m loving the results 😀

  26. Cambrey says

    After getting hooked in by the chestnut cheesecake, I decided to try the Whole30 too. I am starting week 2 on Monday and am loving it so far. After nagging at him for years about eating out every day for lunch, my husband has loved everything I’ve cooked so much and the way he feels eating clean that he is on board too. Thanks for sharing, I’m a big fan!

    • says

      YAY!!!! That is simply AWESOME, Cambrey! Congratulations on taking the plunge. Took me forever to work up the courage to do it, but now that I am “in” it, I am loving it! I almost don’t want it to stop. For sure, it will have had a significant impact on my diet and the way I eat. So happy to hear that you are loving it also AND that your husband is on board too. It doesn’t really get any better than this!

      Thank you for sharing this, Cambrey. You just made my day! 😀

  27. Vrushali says

    Your blog is awesome. Like you, I love the clean, natural and wholesome recipes and all for healthy and unprocessed food. I am looking forward to trying the wholewheat pizza dough next weekend. Keep it up! I will definitely be following your website closely for more great recipe ideas! Thank you for sharing!

  28. valerie says


    enfin un site santé et québécois!!! :) :) Je suis de Montréal, auriez-vous d’autres blog ou sites à me conseiller du genre qui viennent d’ici? :)

    Merci de toutes vos magnifiques recettes et peut-être est-ce juste mon quartier, mais des fois j’ai de la difficulté à trouver tous les bons produits que vous avez!!! :)

    • says

      Ha! Merci Valérie, j’apprécie vraiment tes bons mots! Je ne connais pas vraiment d’autres sites de gens du coin, vraiment… désolée! Par contre, je peux probablement t’aider à trouver certains produits! Y a-t-il quelque chose que tu cherches en particulier? Pour être honnête, je ne m’approvisionne pas vraiment dans des endroits trop étranges, alors ça ne devrait pas être trop compliqué. Laisse-moi savoir ce que tu cherches, et je te dirigerai avec grand plaisir! :)

  29. Sharon says

    You and your site are like a gift from God!! Seriously, I’ve roped my husband in to doing the Whole Life Challenge starting in September. With your help , we can enjoy it :) thanks for your hard work !

    • says

      OMG, Sharon, thank you SO much for this. Your comment could not have come at a better time. You really brightened up my day. Thanks so very very much. I hope you do go through with the challenge and if you ever need help or inspiration, please, do not hesitate to get in touch with me! :) You can do this, you know you can!

  30. says

    Hi Sonia,
    In my role as a workplace wellness consultant, I’m always drawing connections between mental health and food – I’ll be pointing people this way. Many thanks, Jackie

  31. Debby Hitchmough says

    Your cauliflower rice recipe has to be the best yet! I have been Paleo now for almost a year – I still eat some dairy – organic grass fed butter and a little milk in my coffee and organic bio live yoghurt once a week, but my whole approach to food is as you say so liberating! I never count calories these days, I have realised that good fat is my friend and I aim to make every meal as tasty as possible and with help from your site and others it’s very easy! I haven’t lost loads of weight but Paleo eating combined with my excercise of lifting some heavy weights and sprinting 2 or 3 times a week and yoga twice a week has resulted in a much more toned leaner me, which at almost 50 I am very proud of! Thank you for your recipe inspiration!

    • says

      Kudos to you, Debby! That’s absolutely awesome. And the way I see it, paleo isn’t about losing weight, it’s about feeling great inside out and being as healthy as can be. I say you’re doing absolutely terrific, my dear. Keep it up! :)

      Oh, and thanks a bunch for your kind words. I truly appreciate them! :)

  32. Marika says

    Hallo Sonia,

    For a long time I’ve been following your interesting blog and enjoying your writing style.

    I loved the old recipes before your Paleo days, but although we eat grains, I’ve tried many of your recipes to date. Congratulations on becoming a full time blogger and on the new website! Excellent work and detailed pictures gets you five stars from me.

    Many thanks for all the recipes and effort you put into all you do.


    • says

      Thank you so much for your kind words, Marika, you have no idea how much this means to me. Blogging isn’t always easy, but beautiful testimonials such as yours truly make it worth all the effort! You are a real gem! 😀

  33. Amanda says

    Thank you for all the recipes. I’m new to the Paleo diet (about a week into it) and your website is an inspiration and motivation to keep at it. It can be difficult to make a lifestyle change and your recipes will help make the transition smoother and help me to not starve!
    Paleo just makes sense to me. It’s the only diet change that I have ever been truly excited about. I hate cooking as a general rule, but Paleo has gotten me excited to be in the kitchen! I’ve done more home, from scratch, cooking in the last week, than I have in a year or more. I look forward to trying more and more of your recipes.
    I made your coconut pudding today and will probably have it tomorrow for breakfast. I added black berries. Yum!

    • says

      Ha! If there is one thing that you never do on the paleo diet it would be starve! Oh, and binge on pizza or pasta, but that a whole ‘nother story! 😉 Seriously, Amanda, I’m really glad to be an inspiration to you, I hope that you will find plenty of recipes on here to keep you inspired long enough for you to learn the ropes and eating paleo becomes natural to you. You’ll see, it’s bit tough at first, you’re constantly wondering whether you can have this or that, you almost need to carry a list with you, but it soon becomes like a second nature. You just relearn how to eat and you’ll probably even find it much easier than your old ways.

      Hey, if you ever have questions or feel you need a little support, you know where to find me! :)

  34. Emelie says

    Hey Sonia! I just found your blog and I am completly mesmerized, this is such a good blog!!

  35. Susan says

    Hi, Sonia!
    Love your recipes! The pictures captured my interest, but the recipes kept me coming back. Then there’s your story… Reads a lot like mine except that I’m 52, and my husband and 7-yr-old son constantly present challenges to my ideas of healthy lifestyle changes. Different agendas…;-). My husband tries to be supportive, but my son is 7: it’s all about him;-). Thanks for the motivation, support, and the beautiful (and delicious) evidence that healthy eating can be sumptuous and satisfying!

    • says

      Thanks you so much for your kind words, Susan. Glad to hear that my recipes inspire you to cook and eat healthier! The road to healthy is not always easy, but it’s always so much worth taking! The view is simply spectacular. :) And hopefully, your 7 year old will eventually warm up to the healthier food. 😉

  36. Catherine says

    Sonia! What a site you have created here at “The Healthy Foodie”. I am new to this life style and was inspired by your recipes. The photos are georgeous and your ” how to” instructions are so helpful. I just finished reading your book reviews and I can’t wait to try some of your recipes. You are truly talented …keep up the amazing work…I will referring back to your site again and again. Thank you c

  37. Joe says

    Sonia…i cannot thank you enough for awakening this food passion!
    Your recipes are amazing…i’m planning a weekend if attempting to make the omghee! Lol…followed by a killer paleo pizza on….you guessed it….caulicrust!
    Really and truly..thank you.
    Good food, great artistic chef! :)
    Please don’t stop.
    Joe (aka @revopnw)

    • says

      Joe, you totally rock my friend! I can’t wait to hear what you think of the cauliflower crust pizza! And so happy to be an inspiration for you to get busy in the kitchen. I’ll do my darn best to keep that passion alive and kickin’ for ya! :)

      Oh, and ps, I have no intention of stopping anytime soon! I love it wayyyyyy too much! I have the best job in the whole wide world! 😉

  38. jennifer says

    The first thing I should say HI sweetheart My name is jennifer and I’m totally impressed I mean everyone has problems gaining weight especially in summer vacation and I’m really trying to lose weight It’s much harder if your’e a teenager I’m struggling But I hope something will happen I always remember what my granny told me:RULE no.1 (NEVER GIVE UP EVER!!!!!!!!!!!!!!) and I really like you’re hair My hair is the same it’s SO curly everyone calls me CURLYMOP Daft isn’t it!!!!!!!!!!! Well Sonia I wish you the best for you and for you family and please pray for me that I’ll lose weight quickly . I like your website though Well, goooooooood luck see ya Beauty princess………….

    • says

      Indeed Jennifer, your granny is so right: Never give up! If there is one thing I regret about this whole journey of mine it would be not to have started earlier. I so wish that I had started doing what I am doing today when I was 16, NOT 35. Trust me, it’s NOT harder if you are a teenager. Each stage of our lives comes with their own set of challenges. All I can say is keep at it so that 20 years from now you can look back and think to yourself “boy am I glad I didn’t give up”.

      Go girl, you got this!

  39. Jessica says

    Sonia! Finally a mayo recipe that really REALLY works. It’s so easy. I can’t tell you the LITRES (metric in SA) of olive oil I have wasted. Fabulous. So happy to have found your website.
    I too,wish I’d been more aware and as disciplined re exercise as I am now. And I’m older by far than you are…….
    Most of my family and I practice the “Banting” lifestyle – however I’m inclined to think I need to give the dairy free a try. After 50 I think the lovely fresh cream tends to migrate to the waist.

  40. Angela George says

    I just want to say how much I really enjoy your blog. I originally found you on Facebook by posting pictures of delicious Paleo recipes to my FB page (which I also share with all my friends). I enjoy your sense of humor and playfulness. I find that if I want a new Paleo recipe, I turn to The Healthy Foodie and you always deliver. Thank you for helping me along my journey.

  41. Kathy Simon says

    Found your site when I Googled “paleo mayonnaise”. I think you used “foolproof” or “Easy” and I could just see in the Google result “even a child can do it!” I clicked on the link to your mayo, read the recipe, watched the video and I’m never looking back to store mayo again! Thank you!

    Couple quick questions. Do you know if the light olive oil still cold pressed, no chemicals being used to extract the last drops of oil?

    I need to buy an immersion blender. I noticed that the link for one in the mayo recipe takes me to a high-end model. Do I need all those extras, or will the Cusinart variable speed from Costco meet the majority of my immersion blender needs?

    Thanks so much!

    Kathy in west Michigan

    • says

      Hey Kathy,

      Firstly, welcome to the obsession of making your own mayo at home. Be careful, it’s quite addictive. You might find yourself making several different batches in a week, different flavors, you know… using different types of oils and different spices and aromatics.

      To answer your question with regards to olive oil, the International Olive Oil council states that refined olive oil (i.e. light tasting) is the olive oil obtained from virgin olive oils by refining methods that do not lead to alterations in the initial glyceridic structure. It has a free acidity, expressed as oleic acid, of no more than 0.3 grams per 100 grams (0.3%) and its other characteristics correspond to those fixed for this category in the IOOC standards. This oil is obtained by refining virgin olive oils (not olive-pomace oils) that have a high acidity level and/or organoleptic defects that are eliminated after refining. Over 50% of the oil produced in the Mediterranean area is of such poor quality that it must be refined to produce an edible product. Note that no solvents have been used to extract the oil, but it has been refined with the use of charcoal and other chemical and physical filters.

      As for the immersion blender, you don’t necessarily need the high-end KitchenAid model that I’m linking to. In fact, when I took the pictures, I was using a different model. However, that one died abruptly on me after what I considered to be a very short life, so I decided to get a better one and promote this new model instead. I don’t want to be promoting a product that I don’t believe in… That said, the choice of model is entirely up to you!

      Hope this helps! :)

  42. says

    Hello Sonia. I’m passionate for traditional Portuguese food. I am disclosing our wonderful products. maybe you’re interested in visiting us. We have organic virgin extra olive oil , wine, jams, olive pastes. Thanks and good food.

  43. Julie says

    Hi Sonia,

    I stumbled upon your site while searching for a paleo-friendly dinner recipe one night, and I am hooked! I tried your chicken fingers (with honey mustard sauce) and stuffed bell peppers – my boyfriend and I were both very, VERY (!!) happy with the results in the kitchen. :)

    I look forward to trying more recipes of yours, and thank you for sharing your journey with food and other things related.


    • says

      YAY!!! So very VERY happy to hear, Julie! 😀 Thank you so much for taking the time to let me know, too. I greatly appreciate that!

      And if you ever have any questions while making any of my recipes, please, do not hesitate to ask. I’m never too far from my computer…

  44. Jackie says

    Hi Sonia, I just discovered your site while searching for an easy mayonnaise recipe. Thank you so much for the detailed instructions and beautiful, helpful photos.

  45. PRISCILA says

    I’m Priscila from Brazil. Just loved your page. I’m a dietitian and will be always around.
    Congrats for your life project!

  46. Monica says

    Hi Sonia, I am 48 from Switzerland, single mother of two teenage kids.
    Today I accidentally found your blog and was immediately intrigued by the way you accurately describe how to do a recipe and your pics are a wonderful help. I decided to make cashew butter and nutella and both were a success! Congratulations for your inspiring blog, I’m looking forward for more of your recipes. Thanks sooo much.

  47. Beth says

    I’d love to follow your blog but there isn’t enough contrast between the very light grey of the font/words on the greyish white background. Would you please consider using black font/words so it can be easily read? Older eyes have a tough time reading things that don’t have enough contrast.

  48. Paul says

    Hi Sonia,

    I am a 47yo man from the US, I recently finished The Whole30, my life has changed. I listened to “It Starts With Food” in the car and became so motivated to change my eating habits to compliment all the time I spent in the gym. Long story short, I lost 25 pounds in 35 days , 240 to 215 and am still losing. Other than a beer or 2 after my 30 days Ihaven’t strayed far from The Whole30, I am afraid of what sugar will do to me. I have all but lost my taste for things not good for me.

    I found your site when I Googled cashew butter. My first batch didn’t work so well, I added olive oil to make it smooth, big mistake. Can’t wait to try your recipe.

    Looking forward to trying your other recipes, especially almond milk.

    Thanks for sharing your story and experience.

    Here’s to being fit.

    Cleveland, Ohio

    • says

      HA! Years later, I’m still battling my sugar dragon, Paul. That addiction is the strongest of all, if you ask me, so be prepared to fight for a loooong time. It’s very well worth it, though, as you can already see. Keep at it, you’re doing fantastic! Take it one day at a time and always keep in mind that it’s only food, it has nothing on you. Always focus on the delicious food that you can have instead of dwelling on all that you can’t.

      And better luck with your next batch of cashew butter. That would definitely qualify as one of those deliciousness that you get to enjoy! :)

  49. Paul says

    Thanks for the quick reply, with all the crazy “diets” (weight watchers, no carbs, no fat, drastically cutting calories, juicing) I have been on with varying amounts of success, I feel like just eating good food has been the easiest, not starving at all, I eat when I am hungry, just make good choices. I don’t feel like I am on a diet at all, its more of a life style and a mission. I don’t feel deprived. Once I reach my goal weight, I may re-introduce some things on a very limited basis.
    Ok now for some questions, can I do most things with my food processor? or do I really need a good blender? (My wife is going crazy with all the stuff I buy for the kitchen (juicer not being used) good thing I buy cheaper models to test them out.
    Whats your take on using honey, agave etc? does it boil down to being just sugar anyway? Any good, real alternatives for sweetners?
    Any non dairy cheese out there? Any way to make it?

    thanks again for sharing.


    • says

      I would choose a good food processor anytime over a blender, but I don’t think I could be without my Vitamix anymore. So really, I say if you are going to invest in a blender, go with a high-speed.

      As for my take on sweeteners, I think that sugar is sugar is sugar, but if you’re gonna use it, go with the least processed possible. The only ones that I use are pure maple syrup / sugar, raw honey, date paste and the occasional coconut sugar.

      Lastly, non-dairy cheese to me is a man-made product, a processed food. If you search for recipes online, you will find a few decent ones that you can make at home. Personally, I prefer to use the real thing, but only indulge once in a while…

  50. says

    Ok, I have been stalking your website long enough where I feel I need to tell you that you are by far my favorite food blogger! Everything you make is gold and just plain food perfection :) I recently started following you on instagram and OMG I want to eat everything. Thanks for all you do, and I’m excited for your cookbook!!

  51. Ziz'ka says

    Nice to meet you. Yeah, healthy food blog. Love it…

    By the way since you’re busy lady, have 2 kids, same as I am, my friend recommended a challenge that she’s doing. Great challenge.

    bikinibodymommy.com …

  52. Joannie says

    Hello Sonia, just came across your blog today by using pinterest and saw your simple oven roasted butternut squash picture on it. Autumn is my favorite season and I’m sure to find many more recettes délicieuses on your site. Its always nice to find food blogs from people de Québec (I’m a 27yr old from Laval). Adding you to my favorites! Bonne journée!

    • says

      Awww, merci beaucoup Joannie! Ça me fait toujours super plaisir de savoir que des gens du coin lisent et apprécient mon blog! Bien contente que tu aies décidé de m’ajouter à tes favoris! Une bonne journée à toi aussi! :)

  53. says

    You’re really inspire confidence, because I’ve quit smoking several times, but never done like I have now. It’s been little over an year and this are looking for the better. Consistency really is a great helper and to keep things a float you go about in baby steps. First quit smoking, then start exercising. One thing at a time and one thing leads to another. You really are a big inspiration for me to keep moving forward. It won’t be in the same direction as you, but I will do it.

    Thank you and keep up the deliciousness. (:

Leave A Reply