What We’re All About

The Power Up program identifies quality products through clean and transparent labeling. These products will provide energy supportive nutrients essential to the body.

Our Mission

To engage and simply educate our customers on the importance of using quality food as fuel.


Meet Danielle!

Holistic Nutritionist (R.H.N.), Natural Chef. R.M.T.

Danielle has grown up in the grocery business and is very passionate about healthy lifestyle choices and the importance of reading food labels. She’s been practicing in the health and wellness industry since 2006 and in 4 years she graduated from the Canadian College of Massage and Hydrotherapy, Canadian School of Natural Nutrition, and Bauman College in Berkley California. Danielle co-founded a company called 4 the Luv of Food, which developed a formula that has helped over 200 people gain control of their blood sugar levels. Using this simple formula she lost 23 lbs. in 3 years and hasn’t looked back. She developed a line of blood sugar friendly snacks called Danielle’s Naturals and believes healthy eating should NEVER compromise flavour. Danielle finds joy in educating and motivating others to make more mindful food choices.

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Power Up Your Food

In Season Foods

We live in a country that has a limited growing season but in those 160 days of the year we yield some of the most delicious fruits and vegetables. We are also fortunate enough to have some impressive greenhouse crops year round.
When produce comes to us from other countries they are picked early to ensure ripeness upon arrival, which deprives the fruit or vegetable of optimal high-energy nutrients. Local produce is picked ripe, with minimal travel time allowing for peak nutrition.

We want to encourage you to eat with the seasons. Local, seasonal, homegrown food sustained our ancestors in a healthy manner providing all the energy they needed for their day. There were no strawberries in the winter, and while we are fortunate to have them available to us, are they going to give us the most nutrients? Not likely. Past generations were not influenced by the nutritional advice that promoted foods inaccessible to them. They kept things simple and so should we.

It’s our job at Vince’s to identify Ontario’s Goodness as well as in-season produce year round to make sure you’re getting nutrition at its finest.


Local Foods

We are a community-based store that loves to support local. Beyond our produce department we have many suppliers that offer products using locally sourced ingredients. Buying local foods:

  • Supports our economy through local farmers and other producers.
  • Encourages sustainable agriculture.
  • Are more nutritious and taste better.

Whether it’s oats, barley, maple syrup, or honey we take pride in bringing awareness to products that support the local movement.


Blood Sugar Friendly Foods

One of the main contributors to today’s health issues is excess sugar, which comes in the form of carbohydrates. All foods fall into one of, or a combination of three main nutrients – carbohydrates, fats, and proteins. The body can breakdown and use all three, but the only one it can readily store are the carbohydrates.

Carbohydrates include sugars and starches as well as indigestible fibre which helps to slow down the rate at which the sugar is absorbed into the bloodstream. Once consumed, all carbohydrates turn into glucose (sugar) which the body may use for energy or store as glycogen in the liver and muscles.

When we over consume carbohydrates and our body has to continuously store unused glucose, the glycogen tanks get full causing glucose to pool in the bloodstream. This increases the body’s production of insulin. Over time the body can develop a resistance to insulin, a hormone produced by the pancreas that shuttles glucose to the cells for use or storage. With excess glucose floating around the bloodstream the liver sends it to the fat cells and can also make it into LDL cholesterol, which is when diabetes and other diseases can manifest.

Diet plays a huge role in controlling insulin and blood sugar levels. Fats and proteins slow down the rate in which sugar is absorbed so they are good additions to carb heavy meals allowing the body to use the carbs for energy leaving nothing left to store.

Now that we’ve broken down the basics there’s a general rule that we stay true to, never eat “lonely” carbs.

We use a simple formula created by 4 the Luv of Food to identify the blood sugar friendliness of a product:

Carbohydrates (–) Fiber (–) Fat (–) Protein should = 0 or less than 0

We will be using the “Balance Factor” (BF) scale to clearly identify a products impact on our blood sugar. If a product has a number of 0 or < 0 then it has the green light.

If the product has a positive number then caution (yellow) is advised and pairing is recommended. For example: pairing crackers with cheese, apple and peanut butter, berries and Greek yogurt.


Clean and Transparent Foods

What defines a clean label? Simplicity. Products made with minimal and pronounceable ingredients. Foods that are clean will provide energy, potential vitamins and minerals, and result in little to no waste. Clean foods should leave you feeling energized, healthy and satisfied. When you fuel yourself with quality foods your body is less likely to crave foods that aren’t beneficial.

Picture yourself looking through a clear food package and being able to see every single ingredient listed. Does that product look as appealing? Transparency is feeling comfortable looking at every ingredient and still wanting to take it home. When you look at a conventional food label there are likely several ingredients you may not understand. Some of them are fancy words for harmless add-ins and some of them are quite harmful especially when consumed on the regular. We understand that it’s nearly impossible to avoid every processed food but we are going to give you a clear picture on what to look for and what to avoid.

Here’s a list of food additives that sound scary but aren’t:

Guar Gum and Xanthum Gum – both vegetable derived and aid as a thickening agent especially in gluten-free goods.

Lethicin aka soy lethicin – Used as a stabilizer in bread and prevents salad dressings from separating. Derived from corn so best to look for organic and non-gmo products.

Ascorbyl palmitate – an antioxidant made from Vitamin C and palmitic acid, a natural compound derived from fat. It prevents spoilage in food and your body will use the vitamin C and breakdown the rest.

Absorbic Acid – another term for Vitamin C. It used to maintain the colour, flavour, and texture of foods.

Lactic Acid – made from fermented corn, beet, or cane sugar. Often found in probiotic rich foods.


If you see the following “toxic” ingredients on a label it’s best to avoid if you value your health:

Synthetic Trans Fats (partially hydrogenated vegetable oils)

High-Fructose Corn Syrup (HFCS)

Artificial Sweeteners

Sodium Benzoate and Potassium Benzoate

Butylated Hydroxyanisole (BHA and BHT)

Artificial Flavours

Artificial Colours (Yellow 5, Red #40 and Blue #2)

Yeast Extract (another form of MSG)


Minimally Processed, Whole Foods

Fruits, vegetables, legumes, poultry, and meat are examples of whole foods. Rolled oats, and nut butters are examples of whole foods that have been minimally processed. While typically the most nutritious foods are on the perimeter of the grocery store the inner aisles have some hidden gems that are whole food based and we’re going to tell you all about them. 


Convenient and Realistic Foods

Convenience foods have a bit of a bad reputation. Often they are associated with highly processed, pop-in-the-microwave, and serve type meals. This can be true, but as our lives become faster paced and the emphasis on health increases, so have our options. Retailers have adapted to meet the needs of their customers and lots of fresh and healthy options are available daily in stores. Vince’s puts time and thought into a variety of prepared foods made onsite. We are also going to put together some health conscious specific meals for an easy grab and go without the compromise… stay tuned! We will also be highlighting products on our shelves that are multi-purpose. If we recommend coconut flour we will be sure to include preparation suggestions and recipes at our in store demos. 

Weekly Blog

April 9, 2018

Redefining Food “Treats” vs. “Fuel”

Since when did a “large coffee, double cream” become a treat?  A treat, by definition, is something out of the ordinary but there is nothing out of the ordinary about having a cup of coffee when more than “2.25 billion cups of coffee are consumed in the world every day.”

What Are Our Cravings Telling Us?

Perhaps it was the ‘double cream” my friend was referring to that made her afternoon coffee such a treat.  Had she drank it black (and there is nothing wrong with black coffee), it would have quenched her thirst, warmed her soul and given her that temporary kick to get her through the afternoon.

The fact that at this stage in her life, she wants double cream tells us something.  One….she needs a little more fuel than what a black coffee would provide and two…that her body is telling her that she needs fat (cream) more than carbs (sugar).

Fat is a Critical Part of Our Diet

Canada’s Food Guide recommends that we eat 20-35% of our calories as fat because fat is absolutely necessary for our survival.  Cream, the most naturally occurring fat there is, provides not only a source of energy but the foundation for hormones, cell repair and brain function.   Food is fuel and it comes in the form of carbohydrates, fats and proteins.  A “large coffee, double cream” is therefore, fuel; not a treat.

Time to Rethink What Constitutes a Food “Treat”

So, when did a “large coffee, double cream” become a treat?  I guess when you can drive up to a window and for a loonie or a toonie get a warm cuppa joe and a smile.  It’s the customer service that’s the treat, not the food.  In the midst of this obesity epidemic, we must remember that food is not the villain here, but rather our lack of knowledge in knowing the difference between which foods are real and which foods are just a treat.

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,

Shannon, Guest Blogger

homemade zesty lemon mousse

March 26, 2018

Homemade Lemon Mousse for Easter Dessert

homemade zesty lemon mousseCan you believe Easter is coming up this weekend?! Many of you will be sitting down to yummy meals this weekend and so I wanted to shine some light on my favourite part: dessert. I love a sweet ending to my meal but I don’t love a sugar crash.

When I know I am going to be indulging in dessert I try to load up on good fats and protein for the main part of my meal. In other words, I don’t go crazy on the bread basket or mashed potatoes.

Think “Fresh” for Easter Dessert

I tried to think of a fresh dessert recipe for Easter and a lemon based treat was the first thing that came to my mind. I love that you can use the curd of this recipe for a sweet addition to Greek yogurt and cottage cheese. And for a quick “cheesecake” snack, stir into cream cheese and spread onto graham crackers. So yummy!

Give this recipe a try and have a wonderful holiday weekend everyone!

Homemade Zesty Lemon Curd

What You’ll Need:

  • 6 tbsp unsalted butter
  • ½ cup fresh lemon juice (about 5 lemons)
  • ¼ cup honey
  • 2 whole eggs
  • 2 egg yolks
  • Zest of two lemons

Makes 8 servings

What to Do:

  1. Cube the butter into small pieces and wrap in plastic wrap and place in freezer.
  2. Add the remaining ingredients to a pot and whisk together. Place over a double boiler that is simmering. Whisk together until the mixture begins to thicken. Careful not to boil or you will scramble the eggs.
  3. Once mixture has thickened remove from heat and immediately stir in cold cubed butter from the freezer.
  4. Pour into a mason jar and store in fridge for up to one week.

Lavish Lemon Mousse

What You’ll Need:

  • 1 recipe homemade lemon curd
  • 2/3 cup heavy cream
  • 1 tsp vanilla
  • 1 Tbsp maple syrup

What to Do:

  1. Whip heavy cream, vanilla, and maple syrup until stiff peaks form.
  2. Add in lemon curd and continue to mix until blended.
  3. Pour into 4 to 6 parfait or martini glasses and garnish with berries or mint.

I hope that you have a great Easter weekend with family and friends!

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,


Power Up Approved Snacks for March Break

March 12, 2018

Power Up Approved Snacks for March Break

Power Up Approved Snacks for March BreakMarch Break has arrived and I’m sure the kids are pretty excited! Whether you are heading somewhere warm or taking part in some local activities, this week is all about the kids. If you’re stocking your pantry with some kid-friendly snacks keep some of these Power Up Approved items in mind. They also just so happen to be on special for the month of April!

Chickapea Mac N Cheese

Bean-based pastas are all the rage these days and for good reason. They are much higher in protein, fiber, and lower in absorbable carbohydrates. Beans are also packed with nutrients that you wouldn’t get from white flour, or even wheat-based pastas. I was so happy to see that Chickapea had created a Mac N Cheese!

One serving contains 19 grams of protein and 8 grams of fiber, making this pasta dish satisfying while unlikely to put you into a carb coma. And the ingredient label is the cleanest I’ve seen in the category and it tastes great! Let your kids be the judge.

Beanfields Chips

Yet another bean-based product. The simple Black Bean with Sea Salt is my personal favourite. These chips don’t compromise flavour and a serving is only 18g of carbohydrates, 6g of fiber, and 5g of protein. Now that’s my kind of nutrition label.

It’s a rare occasion that I can control myself with a bag of chips so when I do enjoy some chips and dip these are my go-to. While they are thoroughly enjoyable on their own, they are great with dips like guacamole, or hummus, and delicious with salsa!

Raincoast Trading Canned Salmon

I loved canned salmon and tuna for an easy protein boost, I always have some on hand. A great easy meal for the kids is a tuna or salmon salad sandwich! You can make a delicious salad with mayo (or avocado in place of mayo, which is so delicious), some chopped onion, salt and pepper. You can even add some chopped cranberries for a bit of sweetness. This is great to have in the fridge to top a salad, roll into a wrap, or enjoy between two slices of bread.

Raincoast sources their products from sustainably certified fisheries. There is no bycatch or habitat damage and it’s a product from Canada! Sounds good to me!

Acropolis Olive Oil & Vinegar

Acropolis is one of my favourite olive oil and vinegar suppliers. They make a superior organic product and I love that they have flavour infused products. Olive oil also happens to be my favourite low heat cooking oil so I always have back up bottles on hand. I would take this opportunity to stock up!

Raincoast Crisps

Lesley Stowe sure does know how to make a good cracker! They are perfectly crunchy and have just the right amount of sweetness. They also don’t lose their crunch when topped with spreads, dips or cheeses. If you plan on doing any entertaining over the break I suggest having these on hand for a simple crowd pleaser. Try them topped with melted brie and some of our Vince’s Own jelly spread. Delicious!!

What are some of your go-to healthy snacks for the kids when they’re off school? I’d love to hear from you.

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,


February 26, 2018

Tips for Approaching “Healthy Eating” Articles

When reading a post of article on “healthy eating”, a helpful tip is to approach it like you would a math test.  Read it carefully and don’t get caught up in the extra lingo meant to confuse you. Remember, if the author truly wants to teach the reader, the article needs to be written in laymen terms.

Read Between the Lines

A recent article demonizing wheat flour made me think of that confusing high school test.  The author noted that whole grains can be a great source of vitamins, minerals, and fibre, then notes that toxic amounts can lead to obesity, diabetes, heart disease, cancer and dementia.  But, can’t toxic amounts of anything lead to disease?  The message here is that wheat flour has value but like anything, it should be eaten in moderation.

Research More on Your Own

Unfortunately, the article turns wheat flour into a monster. It calls it a hybrid to what our ancestors ate; blaming it for raising blood sugar higher than straight sugar would, and villainizing it for getting sprayed with a chemical herbicide that increases its yield.  Wheat flour isn’t a monster, it’s just a carbohydrate.  When eaten alone most grains will raise blood sugar which is why we should always eat our carbohydrates with fats and/or protein.  And what is so bad about producing a higher yield of a food that just might feed a few more people in the world?

Don’t get confused by the author’s attempt at projecting ideals on the reader (even mine).  Wheat bread is only one small part of Canada’s Food Guide.  If we are eating a variety of foods from the four food groups, bread should have little impact on our diet.  If you are concerned about the quality of wheat that exists in store bought breads, bake your own.  Find a local miller and get wonderful, local flours that make delicious artisan breads.  You won’t be disappointed.

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

To our health & wellbeing,


Flourless Almond Butter Brownies

February 12, 2018

Surprise Your Valentine with Flourless Almond Butter Brownies!

Flourless Almond Butter BrowniesValentine’s Day is coming up and it’s a fun time to show your loved ones just how much they mean to you. Too often at Valentine’s day that comes in the form of sugary treats.

This year why not opt out of the store bought treats and bake up a batch of something delicious.  I remember when I was little my mom would always put a home baked treat in my lunch box on Valentine’s Day and I plan to continue this special tradition for my little ones.

Baked Goods without the Artificial Sugar & Flavours

Now on to the baked goods…. I’m always looking for a way to trade in the artificial flavours and sugars for a healthy alternative. These Almond Butter Brownies are AMAZING! Make them as a holiday treat for your loved ones or ‘just because’ they are sooo good!

Flourless Almond Butter Brownies

Makes 16 Brownies


1 cup creamy almond butter
½ cup sugar (I used coconut sugar)
¼ cup maple syrup
1 tsp vanilla extract
2 eggs
¼ cup cocoa powder
1 Tablespoon coconut flour
½ tsp baking soda
¼ tsp sea salt
¼ cup dark chocolate chips


  1. Preheat oven to 350F and generously grease a 9×9-baking dish with oil or butter.
  2. To a large bowl add creamy almond butter, sugar, maple syrup, vanilla extract, and eggs. Mix well until mixture is fully combined and thick. Stir in cacao powder, coconut flour, baking soda, and sea salt until combined. Finally, stir in dark chocolate chips until just combined. The brownie mixture will be very thick at this point.
  3. Scoop brownie mixture into greased baking dish. Wet the spatula to make spreading easier. Bake brownies for 14 minutes, or until edges are slightly browned and knife inserted into the center comes out clean. Over baking brownies will cause them to dry out.

Some other tasty treats to consider:

What are some of your homemade baked goods to make for Valentine’s day?

Our Power Up Mission is simply to educate our customers on the importance of using quality food as fuel.  For all your Power Up news make sure you check out Vince’s FacebookInstagram, and Twitter.  Also make sure to follow @VincesMarket and #powerupwithvinces, sign up for our Power Up Newsletter and keep an eye out for nutrition tips and tricks from me, our in-house nutrition expert!

Happy Day of Love everyone!


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Identifying Products In Store
PowerUp_website_AUG16_Sliced_Shelf Talker

Looks for our PowerUp tags throughout the store to find products that are PowerUp approved. Watch out for special “Food for Thought” tags on these shelf talkers for relevant and interesting information about the products.

Be sure to check out our demo schedule for opportunities to try new products and chat food with Danielle, our in house Nutritionist.

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