Connecting Through Food.

Monday, February 19th was family day in many parts of Canada, which got me thinking about families eating together. In our crazy, fast-paced world, we can find ourselves rushing from one thing to the next and we might find it challenging to gather the family and sit around a table to enjoy a meal along with some good conversation.

Even when I was single, I made it a priority to take time to enjoy my meal. It didn’t happen every time, but I definitely noticed a difference in the way I experienced my meal if I practiced more mindful eating.

While our little family of 2 looks nothing like this black and white, even Roger and I can find it hard to make a meal and enjoy it together with our schedules and commitments and whatever else we have going on. But as often as possible, we make eating together a priority as it can be the perfect time to connect and share with one another.

Dinnertime was always a very important time of day for my mother. She was a homemaker and she prided herself on making well-balanced meals that checked all the boxes nutritionally while also tasting great. She was gifted at being able to whip up a “gourmet” meal almost effortlessly and, fortunately for me, she passed on that gift. I am eternally grateful for having the ability to pull a meal together even when ingredients and time are in limited supply.

Last year, I created this recipe for Lemon Pepper Boneless “Wings” (because we use chicken thighs but they turn out like boneless wings) but, lately, I’ve been making it more often with chicken breasts.

I wanted to share the recipe with you because I think the whole family is going to like this one (as long as you’re chicken eaters)! I hope you give it a try or else find some inspiration to make something that your family will enjoy so that you can prioritize that very important time—quality time around the dinner table.

Using food and words and time to strengthen the ties that bind family is how we feel more connected to one another in a world that tries hard to make us feel like we don’t fit in.

If that means clearing off the books and other stuff and dusting off the table, so be it! Perhaps you’ll want to make it a family rule that every (insert day) you all have dinner together. Don’t worry about grunts and groans from older kids…they will appreciate this effort over time. And you may want to review this awesome idea by my mentor, Glennon, for the Key Jar where we get to ask our kids pretty big questions that can get the ball rolling if starting conversations doesn’t come naturally for you.

Dinnertime can be the perfect time to connect with your family members.

Because I want you to love your life one bite at a time.



Sarah Roberts
Serves 6-12

Why I Make These: The spiciness of the pepper pairs perfectly with the lemon in this recipe. Be prepared for everyone to walk into the house asking "Yum! What's for dinner?!"


  • 6 boneless, skinless chicken breasts (organic, free range, grain fed)
  • 6 tablespoons of avocado oil (it has a very high smoke point, so it's perfect for high heat cooking. I buy the large bottle at Costco).
  • The zest of 2 medium sized lemons. Use a metal rasp or the small grate on a box grater.
  • 1.5 teaspoons Himalayan salt
  • 2 teaspoons freshly ground black pepper


  1. Preheat oven to 400°F and line a pan with parchment paper.
  2. In a small bowl, mix all of the ingredients except the chicken.
  3. In a large Ziploc bag add the chicken and pour the sauce over top.
  4. Shake the bag until chicken is evenly coated. Or, use a bowl and a spatula or your hands to evenly coat the chicken. NOTE: You can allow the chicken to marinate for the day for greater depth of flavour, but it also works perfectly when made right away.
  5. Arrange the chicken breasts on the pan.
  6. Bake at 400°F for 20 mins. Turn the chicken breasts using tongs and bake for 5-10 more minutes, depending on size and thickness of each breast (juices should run clear and no pink should be seen).

Serve with brown rice and roasted veggies or else slice each breast and serve on top of a large salad. We also enjoy it with this easy Leek Soup on the side. Enjoy!

NOTE: You could also make this recipe using halibut, cod, salmon or trout.




P.P.S. Want some goodness to show up in your inbox daily? Then I hope you'll sign up to my 14 Days of Wellness! Simply enter your name and email address to begin receiving positive daily intentions around your mental and physical health. It's free, with no diets, products, challenges or catches...just a chance to remember how amazing your brain--and body is--for 14 days.

P.P.S. Speaking of brains and bodies, on April 21 & 22, 2018, Roger and I, along with our team, are hosting The Healthy Brain and Body Show in Ottawa for a second year. We are so excited to bring this show back even bigger and better! We would love to see you there as an attendee, where we have so much we want to share with you. We can't wait to explore, connect, learn and shop at the show WITH you! Please say hello if you come. Roger and I will both be there the entire weekend. It would be a thrill to meet you. 🙂

We can't WAIT to serve you, so remember to save the date! 

P.P.P.S. Let’s be friends! I’d love to connect on Facebook , Twitter and Instagram. Plus, if you haven’t already subscribed to my blog, you should! That way, you won’t miss anything. Plus, as a thank you for joining, you will receive my 14 Days of Wellness.

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