Women holding a bottle of Bio-K+ stress support

A Day In My Plate

  • Healthy Eating

  • Recipes

  • By Geneviève Plante, Author, speaker and food blogger
    Photo Credit: Laura G. Diaz

    Ever since I was a little girl, I’ve been fascinated by food. It was my love of food, colour and flavour combinations that awakened in me the desire to become a culinary designer. It’s a passion that’s also fuelled by the sheer love of eating. Truth be told, I’m a gourmet at heart! My recipes are inspired by the broad world of plants; creations that are both healthy and gourmet. So, today, I’d like to show you a day in the life of my plate, a journey that I like to reinvent as the day goes on.


    First of all, it’s important to point out that my approach to food is not part of a specific diet or a strict regimen. Quite simply, I place the notion of intuitive eating at the heart of my choices. For me, eating is all about discovery and sharing. Instead of dietary restrictions, I prefer to listen to my body’s cues, needs and urges. Plants play a key role in my diet, not just as a mere element on my plate, but as a true source of vitality, colour and great flavour. For me, eating is also about pleasure! I’m free to be creative and make colourful, inspiring food choices. However, I remain mindful of the notion of balance, while being aware of my current needs, preferences and desires. Being in tune with oneself, enjoying every bite with pleasure, eating with full awareness, is what inspires me.


    Mornings! What can I say? I love this time of day! I love getting up at the crack of dawn, watching the sun rise and enjoying this moment when everything is in a state of stillness. When I wake up, the first thing I do is make breakfast. Just the thought of a meal is enough to get me out of bed. To say I love food is an understatement!


    I always start my day with a smoothie bursting with colour and flavour, before I do anything else. Every day, I create my smoothie based on the ingredients I have in my fridge, and that’s the beauty of it: its versatility! The most important thing is to follow your taste, while carefully combining the ingredients in terms of nutrients, flavour and texture. After all, in order to kick-start the day and feel energized, it’s important to include nourishing foods. 

    Fruits and vegetables

    In addition to fruit, I always add to my smoothies vegetables such as spinach, beet or carrots.


    When it comes to liquids, I always throw in a bit of a plant-based drink, as well as a Bio-K+ probiotic to enhance the flavour and reap the benefits that can’t be ignored for my intestinal health. I recently fell in love with Bio-K+’s latest innovation: Extra Stress Support drinkable probiotic with Sensoril®. When life gets hectic, I like to add a touch of well-being to my smoothies with this probiotic, which not only helps support digestive health, but also maintains balanced cortisol levels, widely known as the “stress hormone.” What’s more, it promotes restorative sleep, which is crucial during busy, stressful days. Plant-based and with a hint of lemon and ginger, it offers all the benefits of probiotics, boasting 80 billion live and active good bacteria per bottle. It also contains ashwagandha, a natural plant with many benefits (widely used in Ayurvedic medicine). It’s the perfect probiotic to allow me to tackle each day with composure and serenity.


    I like to use and diversify ingredients such as silken tofu, hemp seeds, walnuts or nut butters to boost my protein intake. They also add a rich texture to my smoothie.

    Little Extras

    And to top it all off, I love to throw in a few little extras, as I like to call them. These include chia seeds, spices and fresh herbs. Lastly, for a drink that’s both invigorating and thirst-quenching, I mix in a few ice cubes or frozen fruit.

    Suggested recipe

    Serves 1

    • ¼ cup unsweetened soy beverage
    • 1 Bio-K+ Extra Stress Support drinkable probiotic with Sensoril®
    • 1 ½ cups spinach
    • 1 large handful fresh coriander
    • 1 clementine
    • ½ frozen banana
    • 1 tbsp. almond butter
    • 1 tsp. chia seeds
    Blend all the ingredients in a blender until smooth.
    Pour and drink immediately.



    Halfway through the morning, I allow myself to pause and take a breath from the daily madness. It’s a sweet moment that I enjoy with a snack that changes according to my mood and appetite. I have a weakness for chia-based puddings or fresh fruit.  

     ®Check out a suggested recipe for chia pudding packed with probiotics by clicking HERE.



    For lunch, I typically whip up a scrumptious salad. I love salads so much that I’ve even written two recipe books devoted to them. Those close to me know it well: I always have a fresh salad to introduce to them when they drop in to eat. The purpose of a salad for lunch is not only to fill you up, but also to give you a generous serving of vegetables. The secret to a successful salad is in the dressing, and there are many combinations. I even have a recipe that incorporates a bottle of Bio-K+ probiotics for a creamy, delicious dressing that’s a treat for the taste buds and gentle on the digestive system. 

     ®The recipe can be found HERE.



    Just like in the morning, I often include an afternoon snack to break up the day and keep the focus. Just a few crudités with hummus, a piece of fruit and a handful of nuts, or a few crackers with a bit of cheese are all you need to get your energy back.



    For dinner, I tend to enjoy a warm, complete and comforting dish, such as a tasty chickpea curry with quinoa or rice.



    Just before heading off to bed, I enjoy a small snack that’s light and easy to digest, such as a bowl of cereal or a homemade muffin. I pair it with a hot drink, be it water or herbal tea, before I retire for the night in the warmth of my bed, with my body well fed.



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    Geneviève Plante Author, speaker and food blogger
    About the author
    Creativity, authenticity, and intuition are the guiding principles of Geneviève’s daily cooking. This true foodie has been sharing her passion for the past few years through her culinary blog Vert Couleur Persil, whose mission is to inspire people to put more greens on their plates. She offers healthy, gourmet, colorful, simple, and sometimes daring recipes. She has written six cookbooks: Histoires de salades (2016), Houmous & Cie (2017), Vert Couleur Persil (Éditions La Presse - 2019), Les Collations(2020), Bientôt dans votre assiette (Éditions La Presse 2021) and L'heure de la soupe (Éditions La Presse 2022).
    View all articles by Geneviève Plante
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