real life nutrition: melissa koruna

8 October 2015

1. Name:  Melissa Koruna

2. Occupation:  Server and soon to be Holistic Nutrition… sooo close!

3. Breakfast is usually:  Poached eggs and avocado on toasted Ezekiel bread with fresh Roma tomatoes and hemp seeds, its usually my go-to. Or, a smoothie with pretty much the entire kitchen sink in it… loaded with fruit, greens, almond butter, coconut oil and some Maca to make me a super hero for the rest of the day.

4. Coffee, tea or green juice:  Do I have to choose just one!? Honestly, I’m likely to consume all of them in a day….

Coffee is always in the A.M., I try to stick to single origin organic coffee from my local shop;  coffee is loaded with antioxidants, your brain loves it and it makes you a happier person in general, haha, I’m kidding, but really I could debate benefits of coffee for hours.

I have a stellar cold-pressed juicer sitting on my counter so I can add a leafy green juice to any meal or snack throughout the day, I usually feel instantly healthier, and it’s a great way to rehydrate after my coffee J.

Definitely tea in the eve, a good cup of herbal and a great book make for a really lovely way to unwind the day away.

5. Favourite time & place to grocery shop:  I love grocery shopping mid-afternoon after I’ve been able to start my day a bit, and hardly anyone is around. (benefits to not working 9-5) My favourite places… Hmmm there is this little market down the street from my condo called Carload on the Beach, it’s tiny but their produce is always so on point and their organic products are way cheaper than anywhere else I’ve found, they bring in fresh product daily and the close proximity makes me feel better about going in every day. And of course the Leslieville farmers market on Sunday’s during the summer.

6. Always in your cart:  Avocados for sure, lemon, ginger, almond milk and some sort of greenery like arugula, spinach, dandelion… sweet potatoes and beets, I’m a total creature of habit, my list could really go on forever haha!

7. Exercise routine:  I wouldn’t call it a routine per say… I make it a point to get outside and go for a long walk every day; it’s pretty easy when I live five minutes from the beach. I love checking out a yoga class or throwing a video on at home and doing a little down dog in my living room… If all else fails loud music and a good ol’ solo dance party does the trick too.

8. Favourite way to wind down:  Sitting by the water on the rocks tends to give me any life answer I need, cooking delicious, grounding, root veggies, laughing till I cry with amazing people and classic rock, my onesie, a hot tea and a good book.

9. Biggest health obstacle:  For nearly 17 years I was affected by an eating disorder, it pretty much took everything away from me; my independence, my joy for life, laughter, friends and nearly my life. Making the decision to choose recovery was and has been a long journey, through severe digestive issues, learning how to love food again, what portion sizes look like and how important it is to nourish my body. I’m still healing but I wouldn’t change my decision to choose life over anything now, I fully believe a Holistic lifestyle includes the most nourishing foods AND those not so nourishing foods, it’s important to enjoy all aspects of food and life; the good, the bad, and the pizza ;)

10. How you make time for health in your life:  I just know for me that there is no other choice, my health and those around me is incredibly important to me. I make sure my cupboards and fridge are stocked with delicious food, if I know I’m not going to be home I pack a lunch or some snacks and I try to practice self-love as much as possible. I make a point to see my family as much as possible, laugh with friends and take time for myself when I need it. I’ve learned over the years that I have to take care of myself first in order to care more deeply about the people who make up my life.

11. One thing you will never give up:  Pizza… and cheese… lets be real, they go hand in hand lol.

12. Always in your fridge:  Homemade hummus and cashew milk, flax seeds and all kinds of berries and produce.

13. Your cooking inspiration comes from:  My mom probably, she was always making homemade everything when I was growing up and I was always her “official taste tester”, she made a point to always let me help and taught me so much. I still email her to find out her secret recipes…  I adore being in the kitchen now, while I follow tons of recipes on blogs and in cookbooks I have a pretty good knack of coming up with my own recipes too. One of my faves though is the ohsheglows blog… everything she makes is just a dream.

14. Go-to meal and recipe:  I have a small (huge) love affair with mushrooms, I’m not kidding, they are in and on almost everything I make. I got this recipe from the Gwyneth Paltrow cookbook, “It’s all Good”. It’s so hearty and delicious, I find soup so comforting any time of year.

Chestnut soup.

Melissa’s Many Mushroom Soup

  • 3 shiitake mushrooms roughly chopped
  • 1 pound cremini mushrooms roughly chopped
  • 1 large Portobello mushroom roughly chopped
  • 1 small yellow onion finely diced
  • 3 leeks (just the white and light green parts, chopped)
  • 2 cloves of garlic minced
  • 1 tsp fresh thyme (I usually put in a tbsp. but I really love thyme)
  • 4 cups veggies stock
  • Himalayan sea salt
  • 2 tbsp. extra virgin olive oil
  • Fresh ground black pepper
  1. Heat olive oil in a large pot or deep sauce pan over medium heat.
  2. Add leeks, onions, garlic and thyme along with a heavy pinch of sea salt.
  3. Stirring every now and then, cook until soft and fragrant but careful not to brown- approx. 9 min.
  4. Add the many mushrooms and cook until they soften and release their liquid- approx. 6min.
  5. Add your veggie stock to your pot and turn the heat up to high until the soup starts to boil.
  6. Lower heat to a simmer, cover and let cook for an additional 20 minutes.
  7. Carefully scoop soup into a blender, this may need to be done in stages depending how much your blender holds since it’s so hot.
  8. If you’re looking for a smoother texture, feel free to pass the puree through a fine mesh strainer.
  9. Pour into a bowl and serve- I like to top it with chives, diced tomatoes and pepitas!


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