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The day I met retired Canadian astronaut Colonel Chris Hadfield…and the lessons I learned

Posted on March 11, 2026

The minute I heard that former astronaut Chris Hadfield was to be the keynote speaker at this year’s Restaurants Canada show, I cleared my calendar, got my ticket and set out on a mission to meet this remarkable man.

In 1995, Hadfield became the first Canadian to walk in space, the first astronaut to operate the Canadarm and the first Canadian Commander of the International Space Station. He has also flown in 3 missions, built 2 space stations and performed 2 spacewalks.

Sitting in a front row seat, I listened in awe to Hadfield’s adventures. Here are 4 key reflections that resonated with me.

Food

In space, food is dry and comes out of packages. During Hadfield’s presentation, he showed an amusing video of himself making a peanut butter and honey sandwich on a tortilla. (Bread isn’t a good choice for space because the crumbs can float away, potentially clogging air vents, contaminating equipment or getting into astronauts’ eyes and noses.)

During the question period, an audience member asked “What’s the first food you want to eat when you come back from space?” (What a great question!) Hadfield’s reply “I want a big, sloppy, messy, smelly food – pizza with everything!”

The lesson: Food is more than just nutrition. Food provides joy, comfort and excitement. We’re human, even when we are up in space. Eat well most of the time, and don’t feel guilty about indulging every now and then.

The Hub

Node 1, also called Unity, is the hub and “kitchen” of the entire space station. All of the astronauts pass through this area. “It becomes just like every restaurant on Earth” says Hadfield, “It’s where discussions happen, where we mull over ideas and where we share cultural histories. We get together for dinner here a few nights a week. It’s like our own little orbiting café where we figure out what we’re doing next.”

The lesson: Whether we’re eating in a spaceship, at a fancy restaurant or at the kitchen table, food unites us. We bond over food. We plan over food. We share memories over food.

Choices

“What do you do, Sue?” asked Chris while I was waiting for his autograph. Proudly, I told him that I was a dietitian, helping Canadians eat well and empowering them to lead healthy, active lives. He looked at me thoughtfully, nodded and replied, “It’s all about choices.”

The lesson: Indeed, the choices we make can truly impact our health and well-being. Our choices don’t have to be huge or drastic. And they don’t have to happen overnight. Small, consistent changes in the right direction all add up. As Hadfield says, “Daily habits fuel success.”

The Future

According to Hadfield, the most important question in life is, “What are you going to do next?” He strides confidently across the stage saying, “Stuff that has already happened is history. Dreams are just the menu so you have some idea of what you can be picking from.”

A photo of Chris Hadfield at age 9 and a current photo

Chris Hadfield at age 9 and as an accomplished astronaut

At age 9, Hadfield dreamed of becoming an astronaut at time when a Canadian astronaut program didn’t even exist. Instead of giving up on his dream, he prepared himself to become an astronaut through rigorous education and training, to be ready if and when that day ever came. And the day came. The rest is history.

The lesson: Shape yourself into the person you want to be. What you do with your time today turns you into who you are tomorrow and the day after that. To quote Hadfield’s message to me, “The future is YOUR’s to create!”

A message signed by Colonel Chris Hadfield

Thanks to my colleagues at Red Bull Canada for gifting an event ticket to me.

10 Innovative Products from the CHFA NOW Show

Aside

A couple of weeks ago, I attended the CHFA NOW show (Canadian Health Food Association Natural Organic Wellness). It’s Canada’s biggest trade show and conference dedicated to natural health, organic and wellness products.

Here are the top 10 products that caught my eye! (Note: these are product highlights only and not intended as product endorsements.)

1. No / Low-Alcohol Beverages

I had the opportunity to taste test an alcohol-free Riesling. The verdict? Loved it! According to recent info from Statistics Canada, millennials and Gen Zers are most likely to refrain from drinking alcohol, and it’s these demographics who are really driving the no / low alcohol trend. No alcohol beer was also featured at the show.

2. Bone Broth Hot Chocolate

The bone broth trend has been kicking around for a while now. The nutritional value of bone broth varies depending on the ingredients and how it’s made. This bone broth hot chocolate comes in a sachet and is made by adding a cup of hot water or hot milk. Each serving contains 14 grams of protein. I had a sip and quite enjoyed it. The product lineup also includes bone broth matcha and bone broth coffee.

3. Bedtime drink

No one can argue the importance of a good night’s sleep for health and wellness. A new beverage called “Straight Zzz” is a lightly carbonated drink made with subtle lavender and chamomile notes. Each 355 mL serving contains 100 mg of magnesium (which is within your daily requirement) and 23 mg of L-theanine (a type of amino acid). Both magnesium and L-theanine can help with relaxation. This contains about the same amount of L-theanine found in a cup of green tea. (This product was #gifted to me and I haven’t yet tried it.)

4. Protein Puffs

The first three ingredients in these snacks are egg whites, lentil protein and lentil flour! There’s also pea flour. The puffs are baked, not fried, and gluten-free. They have the texture of a “cheesie” snack. A serving (about 1 cup) of the Sour Cream and Onion flavoured puffs contains 12 grams protein, 3 grams fat, 0 grams saturated fat, 2 grams fibre and about 14% DV (Daily Value) for sodium. A sample was #gifted to me. I gave them a try and quite enjoyed them.

5. Cinnamon Churro Puffs

Another innovative snack, these puffs are made from all plant-based ingredients like cassava starch, butternut squash, rice and sorghum. Paprika is used for colouring. There’s only 1 gram fibre per serving, 2 g protein and 7 g fat, but the sodium is low at 8% DV (Daily Value.) Overall, the puffs weren’t bad. They were very crispy and I would have liked a bit more cinnamon flavour.

6. Protein Ramen

Although I don’t often eat these noodles in a cup, I was intrigued by the protein content. Each cup contains 20 grams protein, derived from pea protein. As with many soups, the sodium is quite high at 49% DV (Daily Value) and there’s also quite a bit of fat – 14 grams.

7. Chocolate with Protein

Now that you’ve read about pea protein being added to snacks and ramen, guess what? Yes, you guessed it – pea protein in chocolate. I tasted a 44% dark chocolate bar with pea protein. There’s 5 g protein in a 25 g chocolate bar. It wasn’t too sweet and I did notice a somewhat beany aftertaste. It may be an innovative option for those looking for a “healthy indulgence.”

8. Dried Fruit Chips

With a factory out west in Squamish, British Columbia, these dried fruit snacks are made from up-cycled fruit. I love the concept of reducing food waste and this product checks the box. The drizzle of chocolate adds a little decadence to the dried oranges. Other flavours include dried kiwis, dried pineapples and dried mangos.

9. Sustainably made Sodas and Ciders

The Lasser family grows apples and fruit in the Similkameen Valley of British Columbia. Millions of pounds of fruit from their orchards are deemed “ugly”and not pretty enough to be sold in stores. From farm to bottle, these fruit are upcycled into sodas and ciders. The product brand “Lass Chance” is a nod to the family name. Great tasting, and the product names are just too cute: Apple-y Ever After, Life’s A Peach, Picture Pear-fect, and Dreams do Plum True!

10. Flax Milk

What makes this beverage stand apart from other plant-based beverages is the fact that it contains phyto-estrogens and omega-3 fat. Each serving contains 15 grams of flax which translates to 3 grams of ALA (the plant-based omega-fat.)It’s fortified with calcium, vitamin A and vitamin D, essentially on par with what you’d find in a cup of cow’s milk. The protein in flax milk is a bit lower (4 grams) and the fat is a little higher due to the omega-3 content. I tried both the unsweetened and vanilla flavours and thought it tasted refreshing.

To see more product innovations from the CHFA NOW show, check out my short Instagram videos: Part 1 video, Part 2 video.

Plant-based food innovations

Posted on May 3, 2024

According to Statista, 50 to 72% of Canadians say that it’s a positive choice to eat more plant-based foods. Food companies are listening. At this year’s Restaurants Canada show in Toronto, plant-based food innovations were indeed THE biggest trend.

Here are a few of the plant-based foods I spotted at the show.

Ecoideas – Plant-based Chunks

These dried chunks are vegan, gluten-free and made from organic fava and pea protein concentrate. After soaking the chunks in hot water, they’re ready to use in recipes. The company also produces plant-based crumble and jackfruit cubes/shreds.

Nutrition info for 3/4 cup serving: 130 calories, 1.5 g fat, 11 g carbohydrates, 5 g fibre, 1 g sugars, 19 g protein, 0 mg cholesterol, 180 mg sodium, 15% DV potassium, 4% DV calcium, 19% DV iron (DV= Daily Value).

PLANT UP – Plant-based Shawarma Bites

Made from soy protein and chickpeas, these little bite snacks pack in a blend of Middle Eastern flavourings. The company partnered with chefs around the world to create a range of products including plant-based Asian dumplings, Thai Basil Chik’n, and Butter Chik’n Bites.

Nutrition info for 7 plant-based Shawarma bites: 150 calories, 7 g fat, 24 g carbohydrates, 2 g fibre, 3 g sugars, 8 g protein, 0 mg cholesterol, 420 mg sodium, 1% DV potassium, 2% DV calcium, 19% DV iron (DV = Daily Value).

Plantropy – Jackfruit Pepperoni

Jackfruit is a tropical fruit with a meat-like texture. It’s a common ingredient used in plant-based alternatives to meat. Pea protein is added to boost the protein content. The company also offers jackfruit dumplings, nuggets, kebabs and pulled jackfruit.

Nutrition info for 20 pepperoni slices: 180 calories, 14 g fat, 9 g carbohydrates, 2 g fibre, 6 g sugars, 5 g protein, 0 mg cholesterol, 430 mg sodium, 7% DV potassium, 3% DV calcium, 17% DV iron (DV= Daily Value).

Woop 4 – Plant-based Fish

Made from rice protein, canola oil, flaxseed oil and konjac, this fish alternative requires no cooking. Sweet potato and carrot powder are added to mimic the colour of fish. The product is marked as allergy-free and can be used in sushi, sashimi and poke dishes.

Nutrition info for 125 g serving: 120 calories, 9 g fat, 4 g carbohydrates, 0 g fibre, 1 g sugars, 5 g protein, 0 mg cholesterol, 180 mg sodium, 1% DV potassium, 10% DV calcium, 7% DV iron (DV= Daily Value).

Are you interested in eating plant-based foods? Would you try these products? Let me know in the comments.

This information is for educational purposes only. This is not a sponsored post and not intended to be an endorsement of these products.

Food Trends Spotted at the One of A Kind Show!

Posted on April 3, 2023

At the One of a Kind Show in Toronto this past week, I was impressed by the number of Canadian food innovations as well as the people and stories behind them. Here are a few products that caught my eye.

Trend #1: Healthy Food Choices 24/7

It can be challenging to find healthy food choices while on the go, at work or at school. Daily Blends is an innovative Toronto-based food tech company that operates automated vending machines stocked with wholesome on-the-go meals and snacks. Some of the offerings include Spicy Tofu with Japchae and Kimchi (I taste tested this and can say it’s absolutely delicious!), Jerk Chicken with Mango Salsa and a Strawberry Chia Pudding.

After immigrating to Canada from India in 2020, sisters and Co-founders Shriya and Purva Gupta recognized a need for fresh, healthy and delicious food 24/7 whether it be available at hospitals, college campuses, malls, office buildings or transit hubs. Combining Shriya’s tech background with Purva’s culinary expertise, the company uses AI software to power Daily Blends smart vending machines and capture real-time inventory / consumer data. Their chef-style meals are made from scratch every day in their Toronto kitchen facility. All unsold food is donated to local food banks and charities.

You can find Daily Blends vending machines at numerous locations including Union Station Bus Terminal (level 2), Highway 407 GO Bus Terminal, University of Toronto (Mississauga and Scarborough campuses), St. Joseph’s Health Care and St. Michael’s Hospital.

Trend #2: Next Level Hummus

In 1980, Yohannes Petros immigrated to Canada with his family from East Africa. As a student, Petros started making hummus for himself and was constantly praised for his delicious recipes. Today, he’s the creator and owner of Hanes Hummus, a line of gourmet, artisan hummus locally made in Saskatchewan.

Hanes Hummus is available in 3 flavours: Moroccan 7 Spice; Roasted Garlic and Dill; and Hot Date – which is my favourite. When I taste tested the Hot Date Hummus, I immediately noticed the sweetness of the dates followed by a kick of heat from the serrano peppers. What a lovely combination and a great product name!

Trend #3: Culinary Lavender

The delicate floral flavour of lavender is trending in both food and drinks.

Well known for their classic sweet and savoury shortbread cookies, Sprucewood is now testing a new flavour – lavender! Founder Chef Mark Pollard sources the culinary lavender from Niagara region.

In the beverage category, County Bounty Artisanal Sodas are created by Dodie Ellenbogen, a former farmer originally from Prince Edward County. When gifted with a large flat of strawberries that were about to spoil, Dodie started making cordials and later began creating bottled / canned sodas with unique combinations of local flavours. The Lavender & Lemon Herbs Soda combines culinary lavender with lemon basil or lemon balm.

Trend #4: Beet It!

Beets weren’t a big part of Anan Palanichamy’s diet growing up in India. But when the food processing engineer moved to Winnipeg Manitoba, he discovered their great taste and nutritional properties. The beet ketchup is made with beets grown in Portage la Prairie. Ingredients include beets, chia seeds and garlic. The sugar content of the beet ketchup is comparable to tomato ketchup, but is low sodium with only 5 mg per 1 tablespoon serving compared to about 150 mg in ketchup. The company also offers beet hummus, beet chips and beet chutney.

Trend #5: On-the-go Breakfast

It all started with a desire to have an easy, delicious breakfast while camping. Driven by their love of the outdoors, siblings Peter, Chris and Katie Phillips created Chiamigos – a convenient plant-based breakfast or snack. Unlike typical chia pudding which needs to set overnight, Chiamigos is ready in 5 minutes and can be made with hot or cold water, milk or plant-based beverage. The Crunchy Peanut Butter flavour contains 10 grams of fibre, 14 grams of protein and 6 grams of sugar per serving.

BONUS!

I was starstruck meeting Colin Asuncion, one of the finalists in the 2019 season of The Great Canadian Baking Show! Colin also appeared in a holiday baking special in 2021 and is a Toronto-based singer, stage performer, marketing manager and of course – star baker!

Good Things Grow in Ontario!

Posted on September 14, 2022

This post reflects my learnings after attending a sponsored event, hosted by Farm and Food Care Ontario, GreenBelt, More than a Migrant Worker, Ontario Apple Growers, Ontario Berries and the Ontario Produce Marketing Association. All opinions are my own.

When I was a kid, I remember singing the tune ‘Good things grow in Ontario!’ And that lyric still holds true today.

I was recently invited to a farm tour in beautiful Norfolk County, sponsored by Farm Food Care Ontario where we had the chance to learn more about food and agriculture!

First stop: Strawberry Tyme Farms

Meet Dalton Cooper, a 4^th generation berry farmer and his dad John. Originally an apple farm since 1939, the family now grows berries using innovative varieties and growing techniques. Traditionally, strawberries harvest in June but a new ‘day-neutral’ strawberry fruits for 5-6 months, extending the typical strawberry season from June / July well into October.

John gave us a little strawberry physiology lesson to understand how this works. ‘June strawberries’ are named as such because they fruit in June. These berries are planted in the Fall when the days are short, and bear fruit in June when the days are long. On the other hand, ‘day-neutral’ strawberries are an annual variety planted in the spring with berries ready to pick about 12 weeks later. The berries continue fruiting regardless of the length of the day, which is why they’re called ‘day-neutral’!

The strawberries are grown on table tops in high tunnels which protect the berries from damaging heavy rains and maintains a moderate temperature. Not to mention, it’s much easier to pick these berries! The Cooper family also grows long cane raspberries, a growing technique where the berries are grown in pots and produce fruit in their second year.

Fun facts: There are 675 farms across Ontario which grow strawberries. Ontario growers produce between 6,000-7,000 tonnes of strawberries each year!

Next stop: Suncrest Orchards

Image: Facebook Suncrest Orchards

Farmers Amanda and Hayden Dooney have owned the Suncrest Orchards since 2019 and work with a wonderful Jamaican family of eight employees including Raymond and George. They’re seasonal agricultural workers who come up to the farm as early as March and stay until the end of October or longer. The farm grows and harvests seven different varieties of apples: Paula Red, Ginger Gold, Sunrise, Golden Delicious, Honey Crisp, Royal Gala and Ambrosia.

At lunch, we had the wonderful opportunity to chat with some of the workers. Amanda says, “We have huge respect and appreciation for the sacrifice they make to come up and help with our orchard.” Livian, (pictured front left below), for example, has worked seasonally on farms for 25 years and is proud to have supported his four kids through university. Indeed, let’s all give our thanks to the amazing farmers and seasonal agricultural workers who work so hard to grow delicious and nutritious food!