Spud International Womens Day

Meet the Women of Spud

At Spud we are proud that our workforce is 52% women and people female assigned…

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Healthy Soda Is It Worth It

Healthy Sodas – Are they worth it?

What makes a healthy soda? Natural sodas at Spud are made with little to no…

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Tart Cherry Juice Mocktail

Sleepy Time Mocktail

We can't stop making this sleepy-time mocktail. Whether you are participating in Dry January, your…

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Croissant Dough Recipes

5 Creative Ways to Ugrade Frozen Croissant Dough

Raspberry Chocolate Croissants Unravel your croissant dough and add in chocolate chips and fresh raspberries…

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Add Nutrition To Kids Meals

5 Surprising and Easy Hacks to Add Nutrition to Your Kids’ Meals

As a parent, making sure that your kids receive the proper nutrients (and enough of…

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Supplement Recommendations for Immune Support

During this time of year, we are all trying to stay healthy. We asked our…

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High Protein Recipes

7 Delicious Ways to Add More Protein to Your Meals

As we move into the new year, we are all trying to eat a little…

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Warm Marinated Olives Recipe

Warm Marinated Olives

These warm marinated olives will take your holiday appetizer board to the next level. The…

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Cupcake Wreath

Gingerbread Cupcake Wreath

This gingerbread cupcake wreath will be a holiday show-stopper! Make your own gingerbread cupcakes or…

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The Ultimate Appetizer – Viral Butter Candle

This viral butter candle makes the ultimate holiday appetizer. Use your favourite grass-fed butter, herbs…

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Immune Boosting Mocktail With Adaptogens

3 Adaptogenic Mocktail Recipes for Relaxing Weeknights In

Looking for a healthy way to unwind on a Monday night? Or some downtime during…

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Grass-fed Milk

Benefits of Organic Grass-Fed Meat from a Holistic Nutritionist

You’ve probably found yourself debating the importance of buying your Sunday night chicken conventional or…

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Stress Free Holiday Food Prep

7 Dietitian-Approved Ways to Take the Stress Out of Holiday Food Prep

 Holidays are a time of gathering, connection and fun spent together with friends and family.…

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White Chocolate Peppermint Mocha

Peppermint White Chocolate Coffee Creamer

This peppermint white chocolate creamer is the perfect way to enjoy your favourite holiday coffee…

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Creative Charcuterie Ideas

7 Creative Charcuterie Boards Perfect for Entertaining Season

The holidays are fast approaching, which means it's entertaining season. These creative charcuterie boards are…

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Cozy Single Serve Desserts for When you Need a Little Treat

It's cozy season; we are after all the cozy fall treats! These single-serve dessert recipes…

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Homemade Garlic Confit

This homemade garlic confit recipe makes the perfect fall baking project! Use it to elevate…

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Homemade Soft Pretzels

Homemade Soft Pretzels

These homemade soft pretzels are the perfect fall baking project. The best part is? These…

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Handling Halloween Candy With Kids

Handling Halloween Candy – Tips from an Intuitive Eating Dietitian

Halloween for Kids: Building Positive Relationships with Food  As Halloween approaches, feelings of both excitement…

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Apple Pie Cookies

These apple pie cookies make a delicious alternative Thanksgiving dessert or a fun family fall…

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