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.

In-Store Sampling Schedule

May 13th
11:00am – 4:00pm


Sheldon Creek Yogurt & Love Crunch

May 20th


Sheldon Creek Yogurt & Love Crunch

May 27th
11:00am – 4:00pm


Schar Gluten Free Bread & Kagi Choc Wafers

View Full Calendar & Product Schedule
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
prosciutto wrapped asparagus

May 22, 2017

Locally Grown Ontario Asparagus is Now in Season!

prosciutto wrapped asparagusYou can now find Ontario asparagus in season and in stores. I love how asparagus paves the way for all the yummy seasonal produce that will shortly follow. You can really taste the difference between a local fruit or vegetable versus one that has traveled miles to get here.

Asparagus is Versatile and Nutritious

Asparagus is one of my favourite vegetables. It’s versatile and particularly nutritious at this time of year. Asparagus has a unique mineral profile that makes it an effective natural diuretic, which promotes detoxification and cleansing. It also contains an abundance of folate, which is great for expecting mommas.

There are lots of ways to reap the health benefits of this vegetable.

Here are some great ways to get friendly with asparagus:

  • Marinate in olive oil, Dijon mustard, and a touch of honey, then grill on the BBQ
  • Shave raw into rice dishes or salads
  • Roast and drizzle with balsamic glaze and shaved parmesan or blue cheese
  • Eggs: Benedict, scramble, omelet. Sprinkle with sea salt and grab the hot sauce
  • Asparagus and pancetta pizza… enough said!
  • Chilled asparagus soup
  • Breaded and pan fried till crisp

Another great way to use asparagus is for this yummy appetizer. With the warmer weather comes outdoor entertaining. Prosciutto wrapped asparagus is always a crowd pleaser and has to be one of the simplest dishes to throw together. Give it a try!

Prosciutto Wrapped Asparagus Spears with Herbed Cream Cheese

  • 12 spears fresh Ontario asparagus
  • 6 Tbsp whipped garlic and herb cream cheese
  • 6 slices prosciutto or ham

Makes 12 servings

Wash and trim asparagus spears. Submerge in boiling water for approximately 3 minutes. Drain and then quickly place in a bowl of ice water to stop the cooking process.

Once drained place on a paper towel to absorb any remaining water. Lay Prosciutto or ham out on a board and cut each piece lengthwise into two. Spread ½ tbsp of the herbed cream cheese onto a piece of prosciutto and then place an asparagus spear at one end and begin to roll up around the asparagus to the end. Cover and refrigerate until ready to serve.

Now is the time to start taking advantage of locally grown produce. So get creative and enjoy!

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.  Make sure you 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 & well-being,

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

turkey burger

May 15, 2017

Homemade Turkey Burgers with Horseradish Mayo

turkey burgerThe other day I had my windows open and it was so refreshing. Opening up your windows is good for healthy air in your home. Health experts have longed warned of the dangers of “indoor air pollution”. From mold spores, to chemical off-gassing from paint, new furniture and cleaning products, sometimes the air in our homes is many times more polluted than the air circulating outside.

Now back to my open window… the most wonderful aroma came wafting in and it was the sweet smell of BBQ. The warmer weather has us cleaning off the grill and getting outside. I love the endless possibilities that the grill has to offer, from grilled meats to vegetables, and even pizza.

One of my favourite things to grill up are burgers. This Power Up Approved recipe for Turkey Burgers is a winenr. For a bun-less version, serve it on top of a grilled portobello mushroom, so delicious! So fire up the grill and give this a try.

Turkey Burgers with Horseradish Mayo

  • 1-1/4 lbs fresh ground turkey (or chicken)
  • 1 egg
  • 1/4 cup fresh ground bread crumbs
  • 3 Tbsp milk or cream
  • 1/4 cup minced red onion
  • 2 cloves minced garlic
  • 2 tsp Dijon mustard
  • 1 tsp finely chopped rosemary
  • 1/2 tsp salt
  • 1/4 tsp pepper

What To Do:

In a med bowl beat egg and then add remaining ingredients and blend well with a fork. Divide into 5 or 6 equal size portions. With hands, gently form patties and place on platter in a single layer. Cover and refrigerate until ready to grill.

Preheat grill to med heat. Brush both side of the patties with oil and place on grill. Allow burgers to sear and cook for 5 to 6 minutes before turning. Continue to cook until no longer pink inside approx. 12 to 15 minutes. Add your favourite toppings and enjoy!

For the Horseradish Mayo

Mix ½ cup sour cream with 2 Tbsp horseradish mayo and a pinch of hot pepper flakes and serve with the burgers.

What are some of your BBQ favourites?

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.  Make sure you 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 Mother’s Day,

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

mother's day recipes - breakfast in bed

May 8, 2017

Power Up Approved: Perfect Recipes for Mother’s Day

mother's day recipes - breakfast in bedWe’ve got a special day coming up this weekend where we get to show the special ladies in our lives just how much they mean to us. Why not show your labour of love by cooking up a delicious recipe for the ladies in your life?  These recipes for Mother’s Day are so good that hopefully they’ll share!

I truly admire every ounce of my mom. She’s an example of motherhood that I can only hope to live up to one day. Each year I try to think of the best gift to give my mom, but what she really enjoys is her children’s company and a good meal. Because food is truly one of life’s greatest pleasures.

This year we are going to get together for Sunday brunch.

Here are some of my favourite recipes for Mother’s Day

Asparagus, Bacon, and Goat Cheese Frittata

  • 6 eggs
  • 2 tbsp cream
  • 1-2 tbsp fresh basil, chopped
  • Salt and black pepper to taste
  • 1 cup asparagus, use a vegetable peeler to make ribbons
  • 2 slices bacon, cooked and cut into small pieces
  • 1 oz goat cheese, crumbled

Serves 4

What To Do:

Preheat oven to broil. Whisk together the eggs, cream, salt, pepper, and basil in a bowl. Heat a non-stick skillet buttered, or coated in oil over medium heat and sauté asparagus ribbons for about one minute. Pour the egg mixture over the asparagus and let cook for a couple minutes until they start to set. Sprinkle the bacon and goat cheese crumbles evenly over top and then place the skillet in the oven. Broil the frittata until the top is set and golden brown, 4-5 minutes. Remove from oven and let it stand for a couple minutes before serving.

Maple Yogurt Dip Served with Fresh Fruit

  • 1 cup plain Greek Yogurt, or full fat plain yogurt
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1-2 Tbsp maple syrup
  • 1-2 tsp orange zest (1 orange)
  • Top with chopped almonds, pecans and walnuts (optional)

Makes about 1 cup.

What To Do:

Combine all ingredients in a small bowl and whisk together. Serve chilled with fruit, crackers or as a topping to pancakes and waffles.

Dip can be made in advance and stored in the refrigerator.

Banana Oat Pancakes

  • ½ cup rolled oats
  • 1 banana
  • 4 whole eggs
  • 1 Tbsp coconut flour
  • 1 tsp cinnamon
  • ½ tsp baking powder
  • Sea salt, couple pinches in batter
  • Butter or coconut oil for pan-frying

Makes 4 medium pancakes

What To Do:

In a medium bowl mash banana into oats, add eggs and mix to combine. Add coconut flour, baking powder, cinnamon, and sea salt. Mix well and let sit for a few minutes to allow batter to thicken slightly. Heat a non-stick pan over medium heat and lightly coat the pan with butter or oil (I do this to add a buttery flavour since no oil is required with a non-stick pan)

Fry spoonful’s of batter until golden brown on both sides. Serve with a drizzle of maple syrup.

Chocolate Avocado Mousse

  • 4 ripe avocados
  • 3/4 cup maple syrup or honey
  • 1 cup unsweetened cocoa powder
  • 1 Tbsp vanilla extract
  • ½ cup walnuts, chopped

Makes 12 servings

What To Do:

Place all ingredients (except walnuts) together in a blender of food processor and blend until smooth. Place into serving bowls and top with chopped walnuts or whipped cream.

What are some of your mom’s favourite dishes?

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.  Make sure you 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 Mother’s Day,

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


May 1, 2017

Celiac Awareness Month: Tips for Going Gluten Free

gluten-freeMay is Celiac Awareness Month. Celiac disease is a condition that damages the lining of the small intestine when a person eats gluten found in wheat, barley, rye or some oats, preventing the intestine from absorbing necessary nutrients.

A strict gluten free diet is often prescribed for people with the disease. Symptoms may include:

  • Abdominal pain
  • Bloating
  • Intermittent diarrhea
  • Inability to absorb nutrients which can cause symptoms of fatigue, rashes, and weight loss

But What Exactly IS Gluten?

Gluten is a family of proteins found in grains. It is responsible for the elastic texture of dough, essentially the “glue” of a wheat-based product.

Before You Go Gluten Free – Talk To Your Doctor

It’s important to note that if you are experiencing symptoms and suspect Celiac please see your doctor and get tested BEFORE eliminating gluten from your diet. Once a person has avoided gluten for a while, it becomes difficult to establish if he or she has celiac disease, gluten sensitivity, or neither.

Today many people are going gluten free, not just those who suffer from an intolerance. They embark on a gluten free journey in hopes of feeling better, losing weight, reducing inflammation and improving digestion. Avoiding gluten can definitely help you feel better but many of the gluten free products that are on shelves today are highly processed and are actually not an ideal substitute.

Here are a few things to be mindful of if you’re considering a gluten free diet:

Check the Whole Label

A gluten free label does not necessarily equate to healthy or nutritious. Manufacturers use grains and starches that are naturally gluten free such as corn, potatoes, rice, and tapioca, however the refining process removes many nutrients as well as the protein (gluten). This leaves a flour that converts to glucose rapidly. A cake is still a cake, gluten free or not.

Check the Sugar Content

When the gluten is removed manufacturers have to add in other things to improve stability, texture, and shelf life. With a “fat free” product, sugar is added to replace the flavor from fat. The same goes for gluten free products; often refined oil, sugars and preservatives are added. It’s always a good practice to read labels.

Avoiding Gluten Completely is Tough

It means more than giving up traditional breads, cereals, pasta, pizza, and beer. Gluten also lurks in many other products, including soy sauce, some foods made with “natural flavorings,” vitamin and mineral supplements, some medications, and even toothpaste. Make sure to familiarize yourself with sources of gluten.

Here are some great tips if you want to give up gluten the healthy way:

  • Avoid anything processed; gluten free or not
  • Eat whole foods that are naturally gluten free such as fruits and vegetables, eggs, meat, fish, nuts and seeds
  • Beware if the package has a health claim on it. Fancy labelling is a lovely disguise for hidden ingredients
  • Your health lies in the kitchen. Try to prepare your foods from scratch to avoid any unnecessary ingredients
  • Load up on fermented foods for gut health such as sauerkraut, kimchi, and kefir
  • Consider getting tested to see if gluten intolerance really is an issue for you

You can’t go wrong with limiting your intake of gluten containing foods but just beware of the alternatives and the ingredients you might not want to be enjoying instead.

What are some of your favourite gluten free products or gluten free recipes?

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.  Make sure you 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,

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

fresh seasonal produce

April 24, 2017

Storing Fresh Seasonal Produce

fresh seasonal produceI’m so excited that soon we are going to have lots of local fruits and vegetables available. The beauty of eating locally and seasonally is that our fruits and vegetables are not harvested early and left to ripen in transit. They get optimal growing time which means their nutrients are plentiful. You can most definitely taste the local difference. I can’t wait to stock my fridge in the coming months!

Does It Really Matter Where You Store Your Fresh Produce?

Have you wondered if you’re storing fruits and vegetables optimally once you get them home? I recently bought a new fridge. Before, I never paid much attention to those humidity gauges you see on the drawers. I figured there must be good reason for them. It turns out they are quite helpful in retaining the freshness of your produce.

After some research, a cool HGTV video, and time experimenting in the kitchen I’d like to share my findings with you.

Where Should They Go?

  1. Cucumbers, asparagus, tomatoes, and onions are best kept on the counter:
  • Treat asparagus like a flower, chop the ends and store in a glass of shallow water.
  • Tomatoes like room to breathe so don’t crowd them.
  • Whole onions on the counter, cut onions go in the fridge.
  • Onions make potatoes sprout so store them separately.
  1. Potatoes and garlic like it dark so place in a brown paper bag or store in a dark cupboard.
  2. Basil is best kept on the counter in a glass of shallow water with a clear plastic bag over top to maintain a warm temperature.
  3. Parsley and cilantro will keep for 5 days stored in water with a clear plastic bag over top in the fridge.
  4. Vegetables like it humid so use the humidity control on the drawers of your fridge.
  5. Fruits like it dry so turn down the humidity on the fruit drawer.

Why Is It a Good Idea to Store Fresh Produce Properly?

By storing our fresh produce in the proper places, we can extend not only its shelf life, but also maximize the amount of nutrients in the food when we consume it.  We’re getting the best bang for our buck, eliminating food waste, and eating healthier food.  It’s a good idea all around!

Have any storage tips you’d like to share?

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.  Make sure you 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,

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


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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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