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Jo Knows Nutrition by Joanne Nijhuis


Are you looking for something different to bring to your next pot-luck or to serve to last-minute guests? Look no further than this elegant smoked trout dip that is super easy to prepare and comes together quickly. Incredibly flavourful, this recipe is a perfect blend of smoky and tangy and the creamy texture is divine. Best paired with crackers, a French baguette, crudités or apple slices, this fail-proof and delicious dip is sure to be a crowd pleaser at your next gathering.


  • 1 ½ cups (375 ml) smoked trout or mackerel, skins removed and coarsely chopped
  • ½ cup (125 ml) sour cream, plain Greek yogurt or plant-based yogurt
  • 1 tablespoon (15 ml) white onion or shallot, finely chopped
  • 2 teaspoon (10 ml) prepared horseradish
  • 1 teaspoon (5 ml) Worcestershire sauce
  • Zest and juice from half a lemon
  • ¼ teaspoon (1.25 ml) salt, optional
  • Freshly ground black pepper to taste, optional
  • A splash or two of hot sauce, optional


  1. In a bowl, combine the smoked fish, sour cream, Greek yogurt or plant-based yogurt, onion or shallot, prepared horseradish, Worcestershire sauce, lemon juice and zest, salt (optional), black pepper (optional), hot sauce (optional). Refrigerate if not using immediately.
  2. Serve with crackers, fresh or toasted crusty bread, cut-up vegetables or apple slices.
  3. This dip can be made up to 2 days in advance of serving.


Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers nutrition talks and cooking demos/classes – in person and online via Zoom. For more information, email Joanne at jo.knows.nutrition@outlook.com



Smoked trout is an excellent source of lean protein and the heart-healthy omega-3 fatty acids, but it should only be eaten on occasion as it also contains excess sodium. A word of caution is required before consuming smoked trout as raw or undercooked fish carries an increased risk of developing foodborne illnesses. To protect the public, Health Canada recommends that young children, older adults, pregnant women and those who are immunocompromised should not consume raw, undercooked or refrigerated smoked fish.


Annie’s Journal by Annie Warner Donnelly

In a world full of unrest, God is asking us to trust Him; to follow Him; to believe Him; to believe in Him; to love Him with all our heart, mind, soul, and strength; and to stand in His full armour against the evil that surrounds us. (Ephesians 6:10-18)

Another important reason to wear His full armour is that each piece of it helps us to learn who He is.

The Sword of the Spirit represents the Word of God. The Word showcases God’s character of love. It provides evidence of the trustworthiness of His love.

As we begin to understand the Word of God, we grasp hold of God’s Belt of Truth. As we follow Him, we embrace the Old and New Testaments as pillars that form the foundation of our lives. This foundation of Truth supports us – and strengthens us – in every situation we face. This helps us get to know God and increases our love for Him.

God’s Helmet of Salvation protects the knowledge He shares with us: God so loved the world – and still loves the world – He loves us – you and me – He loves us so much that He gave His only begotten Son that whoever believes in Him shall not perish but have everlasting life!

This is more evidence of God’s character of love. Today, can we – you and me – can we say that we believe Him – that we believe Jesus died and rose again and is even now in the heavenly sanctuary interceding for us, watching over us, doing all He can to help us be faithful to God until we take our last breath?

The Word of God says this is the Truth. It’s part of the foundation of Truth that we can rely on. When we wear God’s Helmet of Salvation, we protect our minds from lies. This is more evidence of His love for us!

When we ask God for more faith, He says ‘yes’ to our request! As we grow older and life seems to be more difficult, our Shield of Faith can grow big enough to shield us during the new challenges we face. The more faith we have in God’s Word – in His promises – the bigger our Shield of Faith grows.

How blessed we are to wear, as our breastplate, Christ’s righteousness. He paid a high price for it: thirty-three sinless years on this earth. Death was defeated when He left that tomb. People testified that they saw Him alive. They wrote about it so that we could know the Truth. Jesus is our Saviour.

Here’s the final piece of God’s armour: our feet fitted with the readiness that comes from the Gospel of Peace. Right now, the world needs peacemakers. In Matthew 5:9, Jesus said, “Blessed are the peacemakers for they shall be called the sons and daughters of God.”

Will we be the peaceful ones in our corner of the world? Let’s pray that it will always be so. Amen


Humans At War

Sometimes we feel caught in the middle when two people have an issue with each other and come to us for support. When this happens, in essence they may be asking us to take sides. If they were asking for advice on how to make things better, you would not be in the middle, but rather, supporting both.

However, if they are upset with the other, and are critical and judgmental, you may find yourself feeling awkward. Sometimes the issue is long standing, and you have heard it dozens of times. They may want you to take their side.

If we refuse to get involved, the individual(s) may feel rejected or let down. An important first step is to be honest with both individuals and express your awkward feelings about getting involved.

Stating your wish to remain in a positive relationship with both individuals makes it clear that you will not take sides. Encouraging them to work it out with each other, and not through you, also keeps clear boundaries.

Awkwardness is not the only problem. If you support one and side against the other, just to make the person feel good, your words may come back to haunt you. One, or both may ultimately feel betrayed by you.

The larger issue is how we function as human beings in relation to others. As I have written before, the rise in hatred in the world is disturbing. It comes down to the good guy/bad guy mentality. Wayne Dyer once said, “In a round world, there are no sides.

It is a puzzle that we have not evolved beyond taking sides. Not enough parents have taught their children the importance of being kind, and not resorting to meanness. What happens at the simplest level in our lives is played out on the world stage.

We can “tsk tsk” at what is going on in the world. We can have ideas about what should be done.

The one thing over which we do have control, and can change the world, is choosing to live in peace in our own lives, and model that for the children. Clearly, it seems too late for the adults running the world to change the way they see things and react to them so destructively.

There is virtue in staying in our lane. We do not have to be vengeful towards those have different views. We can disagree without being vindictive. Perhaps if we saw this vindictiveness as being at war, we might begin to understand why the world is where it is right now.

The macrocosm is but a reflection of the microcosm. Perhaps it is playing out writ large so we might get the message.

Gwen Randall-Young is an author and award-winning psychologist. For permission to reprint this article, or to obtain books, CDs or MP3s, visit www.gwen.ca. Follow Gwen on Facebook for inspiration.


Rosie’s Devotions

by Rosemary Hagedorn Unshakeable Kingdom


They came to follow Him

Drawn by what He promised them

If they would sell all that they had

He said that God would send

A kingdom that would never end

Where all the poor would be so rich

And in their discontent

They heard what they thought He meant

They heard that the weak would be strong

Bread would be multiplied

And hunger be satisfied

And every servant a king

In this kingdom of God

The kingdom that would never end

The living unshakeable kingdom of God


But He went His quiet way

Giving Himself away

Building what eyes could never see

While men looked for crowns and thrones

He walked with crowds, alone

Planting a seed in you and me

Crying for those who cried

Dying for those who died

Bursting forth, glorified, alive

And some of them looked for Him

Sad that it had to end

But some dared to look within and see

The kingdom of God

A kingdom that would never end

The living, unshakeable kingdom of God


Still some of us look for Him

Sad that it has to end

Do we dare to look within and see

The kingdom of God

A kingdom that would never end

The living, unshakeable kingdom of God.


Luke 17:21-nor will they say, ‘See here!’ or ‘See there!’ For indeed, the kingdom of God is within you.”(NKJV)

Mother Theresa served the unloved, the untouchable and sick in Calcutta, India because she saw Jesus in every face that she helped.

Matthew 25:40-And the King shall answer and say unto them, Verily I say unto you, Inasmuch as ye have done it unto one of the least of these my brethren, ye have done it unto me. (King James Version Bible)

Prayer:  Creator God, let your kingdom come. Where there is a need right now, may we reach out and help right now. Help us to be kind starting today and every day. Help us to be servants to others starting today and every day. Help us to be emphatic caregivers to the unhealthy today and every day. Grant us courage and strength to share our resources with one another today and every day.

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