In this powerful episode of Nutrition for Noobs, Michelle and Kevin sit down with radiation oncologist Dr. Zahra Kassam to unpack one of the most important, and personal, topics in health: the relationship between nutrition and cancer.

Dr. Kassam is a radiation oncologist at the Stronach Regional Cancer Centre, Assistant Professor at the University of Toronto, co-founder of Plant-Based Canada, and co-author of Eating Plant-Based. With more than 30 years in medicine, she brings both clinical expertise and deep compassion to the conversation.

Together, they explore:

• What the research really says about plant-based eating and cancer prevention
• Major population studies like the Adventist Health Study and EPIC-Oxford Study
• How nutrition may influence cancer treatment outcomes, including chemotherapy and immunotherapy response
• The role of epigenetics, and why your genes are not your destiny
• Lifestyle medicine’s six pillars and their impact on chronic disease
• Why nutrition still isn’t central in most medical training
• Practical ways patients can advocate for themselves
• Simple, realistic strategies to “plant the seeds” for change

Dr. Kassam also shares insights into how planetary health, food systems, and cancer risk are deeply interconnected, including the work of the EAT-Lancet Commission and leaders like Dr. Scott Stoll.

Whether you’re looking to reduce your cancer risk, support someone undergoing treatment, or simply understand how food influences long-term health, this episode offers evidence-based guidance grounded in both science and empathy.

As Dr. Kassam reminds us: “There is no human activity that has a deeper impact on our health and our planet than what we eat. The power is on our plate.”

Plant Based Canada links:

• http://www.plantbasedcanada.org
• @plantbasedcanadaorg
• https://www.linkedin.com/company/plant-based-canada-org/

Dr Kassam's book:

• https://a.co/d/02oV3QTr

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

Grocery prices are up, budgets are tight, and consumers are more health-conscious than ever. So where does that leave us when it comes to organic produce, pesticide residues, and the popular “Dirty Dozen” list from the Environmental Working Group?

In this episode of Nutrition for Noobs, Michelle and Kevin dig into the pros, cons, and context behind the Dirty Dozen and Clean 15 lists. Are strawberries really a toxic nightmare? Should you only buy organic? And what’s the real risk when it comes to pesticide residues in Canada and the U.S.?

Michelle breaks down:

• What the Dirty Dozen and Clean 15 actually measure
• Why affordability is shaping 2026 food trends
• What critics (and universities like McGill University) say about how the data is interpreted
• How much produce you’d actually have to eat to be at risk (spoiler: it’s a LOT)
• Practical, evidence-based ways to wash produce properly
• Whether frozen fruit might be just as good, or better, than fresh
• Why avoiding fruits and vegetables out of fear may be the bigger health risk

The big takeaway? Don’t let perfectionism (or scary headlines) stop you from eating your greens. Buy the best quality you can afford, wash your produce, consider growing your own if you can, and above all, practice food joy.

Because at the end of the day, eating real food consistently matters more than obsessing over trace residues.

EWG links:

• https://www.ewg.org/foodnews/dirty-dozen.php
• https://www.ewg.org/foodnews/clean-fifteen.php

Tower garden:

• https://ca.towergarden.com/#michelleplants

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutritionfornoobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Kevin and Michelle are feeling punchy after a long, dreary winter, and it shows. What starts as cold remedies (ginger, garlic, lemon, honey, and a serious kick of cayenne) turns into a fiery, flavour-packed conversation about one of Kevin’s favourite appetizers: Bang Bang Cauliflower.

In this episode, Kevin walks through his easy, three-step recipe for crispy, spicy cauliflower bites made with maple syrup, sambal oelek, and panko, perfect for the air fryer or oven. Michelle shares her own buffalo cauliflower variation using chickpea flour and a powerhouse spice blend inspired by Dr. Greger’s approach to plant-based nutrition.

But this isn’t just about flavour. The duo dives into the science behind cruciferous (yes, Kevin’s favourite word) vegetables. From sulforaphane and sulfur-rich compounds to cancer risk reduction, cardiometabolic protection, and hormone support, they break down why cauliflower, broccoli, kale, and other brassicas deserve a regular spot on your plate, even if you think you “hate” them.

You’ll also hear:

• Air fryer vs. oven experiments
• How to sneak more veggies into kids’ diets (cauliflower sheep included)
• Why lightly steaming may maximize health benefits
• A listener-submitted dad joke (and a few truly questionable ones)

Spicy food, nutrition science, vegetable art, and way too much enthusiasm for the word “cruciferous.” Just another day at Nutrition for Noobs.

Eat your greens. Make them cruciferous. Maybe add some pistachio.

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Recipes:

Bang Bang Cauliflower

Sauce: 1/2 cup mayo, 1/4 cup sambal oelek or sriracha, 2 tbsp maple syrup

Cauliflower: 1 head, chopped into florets

Batter: 3/4 cup flour, 1 tbsp sambal oelek, 1/2 cup cornstarch, 3/4 cup milk (of your choice), 2 tsp lemon juice or apple cider vinegar, 1/2 tsp each salt & pepper, 1 tsp each onion & garlic powders

Coating: 1 cup panko breadcrumbs

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Dr Gregor's spice mix (for Buffalo Cauliflower bites): 2 tbsps nutritional yeast, 1 tbsp onion powder, 1 tbsp dried parsley, 1 tbsp dried basil, 2 tsps dried thyme, 2 tsps garlic powder, 2 tsps dry mustard (mustard powder), 2 tsps paprika, 1/2 tsp ground turmeric, 1/2 tsp celery seeds

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Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

Are microwaves actually safe, or have we all been “nuking” our food for decades? In this episode, Michelle dives into the surprising science, history, and health implications of microwave ovens, from Percy Spencer’s accidental candy-bar discovery to how modern microwaves really work.

Kevin and Michelle break down common microwave myths, explain the difference between ionizing and non-ionizing radiation, and explore whether standing near a microwave or eating microwaved food poses any real risk. They also examine nutrient retention across cooking methods, the truth about microwaves and cancer risk, acrylamide in starchy foods, and why ultra-processed meals, and their packaging, are the real concern.

You’ll learn why microwaves can actually preserve nutrients, how to safely reheat food, what to avoid when microwaving plastics or takeout containers, and why convenience doesn’t have to come at the cost of health. Plus, the hosts wrap things up with dad jokes, food talk, and their usual dose of humour and practicality.

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

Tofu has a reputation problem: bland, mushy, or downright traumatic. In this episode of Nutrition for Noobs, Kevin and Michelle set out to demystify tofu once and for all. From silken tofu disasters to crispy, crave-worthy success stories, they break down everything beginners need to know about cooking tofu properly.

You’ll learn the different types of tofu (silken, soft, medium, firm, extra-firm, and pressed tofu), how water content affects texture, and exactly which tofu to use for stir fries, air fryers, smoothies, scrambles, soups, and desserts. Kevin shares his fail-proof shredded tofu recipe that even meat-eaters love, while Michelle shares her tofu-ricotta recipe and explains why tofu is nutritionally powerful, protein-rich, and packed with cancer-protective phytoestrogens.

They also cover:

• Why marinating tofu doesn’t work the way you think
• How to make tofu crispy (pan-fried, air-fried, or deep-fried)
• Tofu health benefits for women, menopause, and hormone balance
• Why tofu isn’t a meat substitute — and why that’s a good thing
• Easy tofu recipes for beginners (including tofu ricotta and batch-cook tips)

Whether you’re tofu-curious, tofu-traumatized, vegetarian, vegan, or just trying to eat more plant-based protein, this episode will change how you think about tofu forever.

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

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Kevin's Shredded Tofu Recipe Ingredients:

• 1 block extra firm (or pressed) tofu
• onion powder
• garlic powder
• dried ginger
• dark soy sauce
• black (or regular) rice vinegar

Michelle's Tofu-Ricotta Recipe Ingredients:

• 1/2 cup raw cashews
• Silken or soft tofu
• Lemon juice
• Vegetable broth
• Nutritional yeast
• Basil
• Salt & Pepper

Listen to the episode for directions, or find the transcript here: https://kevinharries.com/n4n/ep60.html

The new 2025–2030 U.S. Dietary Guidelines have ignited controversy, and for once, nutrition policy is trending. From an upside-down food pyramid stacked with red meat, butter, and full-fat dairy to confusing messaging on saturated fat, processed foods, and plant-based diets, many experts are asking: How did we get here?

In this episode, we’re joined by Dr. Matthew Nagra, Canadian naturopathic doctor, nutrition researcher, and science communicator, to break down what actually happened behind the scenes. We unpack the disconnect between the 20-member Scientific Advisory Committee and the nine-person review panel, the role of ideology and industry ties, and why the final visuals contradict the written recommendations.

We cover:

• Why the inverted food pyramid is misleading (and possibly unworkable)
• The saturated fat contradiction, and what the evidence really says
• Red meat, cancer risk, and what the guidelines leave out
• The problematic treatment of vegan and plant-based diets
• Dairy recommendations, lactose intolerance, and equity concerns
• Ultra-processed foods, breakfast cereals, and nuance lost in translation
• Why institutions may ignore the pyramid, but the public won’t

If you’re confused by the headlines, frustrated by the visuals, or worried about how these guidelines could influence schools, policy, and public perception, this conversation brings clarity, context, and evidence, without the spin.

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Dr Matthew Nagra can be found here:

Website: https://drmatthewnagra.com/

https://www.instagram.com/dr.matthewnagra

https://www.youtube.com/@dr.matthewnagra

https://www.tiktok.com/@dr.matthewnagra

https://www.facebook.com/dr.matthewnagra

Are seed oils actually harmful, or is the internet just shouting louder than the science? In this myth-busting episode, Michelle and Kevin go deep into the evidence behind seed oils, saturated fats, omega-6 to omega-3 ratios, and the real health risks hiding in ultra-processed foods.

Michelle breaks down how different oils (canola, soybean, olive, corn) vary in fatty acid composition, why polyunsaturated fats consistently lower LDL cholesterol, and how studies often misinterpret outdated data from the 1960s that involved trans-fat-laden margarine. They also explore why anti–seed oil arguments often confuse mechanism with real-world outcomes, and how lifestyle patterns, not canola oil, drive chronic inflammation.

You’ll learn:

• Why seed oils aren’t the inflammatory villains social media claims
• How polyunsaturated fats actually reduce cardiovascular disease risk
• The truth about omega-6 vs omega-3 ratios (and what really matters)
• Why ultra-processed foods (not the oils inside them) are the real issue
• How to include healthy fats without overdoing calorie-dense oils
• Whole-food sources of omega-3s that support a balanced diet

Plus: Michelle reveals updated research, a massive umbrella review on vegetable oils, and a surprising update on Paul Saladino’s carnivore diet health crash.

If you haven’t already, listen to Episode 10 for a full primer on dietary fats and oils.

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

This episode is a companion to Episode 10 with important clarification and with some updated information, particularly in context regarding omega-6 fatty acids.

Additional resources:

• https://hsph.harvard.edu/news/scientists-debunk-seed-oil-health-risks/
• https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2024.3799?utm_source=openevidence&utm_medium=referral
• https://www.nejm.org/doi/full/10.1056/NEJMoa1800389?utm_source=openevidence
• https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2025.0205?utm_source=openevidence&utm_medium=referral
• Umbrella Review: https://pubmed.ncbi.nlm.nih.gov/39053603
• https://jamanetwork.com/journals/jama/fullarticle/2773120?utm_source=openevidence&utm_medium=referral
• https://hsph.harvard.edu/news/are-seed-oils-healthful-or-harmful/
• https://www.plantbaseddata.org/ (under 'Omega 6' topic folder)

In this powerful and wide-ranging conversation, Michelle and Kevin sit down with physician, researcher, and global health advocate Dr. Tushar Mehta to explore how our food system impacts human health, environmental sustainability, pandemic risk, and social justice.

Dr. Mehta breaks down the evidence behind whole-food, plant-based and Eat-Lancet dietary patterns, clarifying what the science actually says about optimal nutrition, minimal animal-product consumption, and the role of processed foods. The discussion goes deep into zoonotic disease origins, antibiotic resistance, climate impacts, and what it will take to feed a projected 10 billion people by 2050 without compromising ecosystems, human dignity, or global equity.

The episode also highlights cultural sensitivity, realistic dietary approaches, the future of farming, and why dietary change doesn’t have to mean losing the joy of food. A thoughtful, evidence-rich, and compassionate look at the choices on our plate, and what they mean for our collective future.

Plus: rapid-fire questions and a couple of delightfully groan-worthy climate dad jokes.

Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.

Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.

Additional resources:

• https://www.plantbaseddata.org/
• https://plantricianproject.org/food-math-101 Plantrician Project Infographic (mentioned by Michelle)
• Regenerative Grazing and more: https://iffs.earth/top-facts/

Other podcast episodes featuring Dr. Tushar Mehta:

• Radical Overconsumption, Ecological Genocide, Economics & Degrowth - https://www.youtube.com/watch?v=1Nqcm9NVJNY
• Understanding Pandemics and Covid-19 https://planttrainers.libsyn.com/understanding-pandemics-like-covid-19-with-dr-tushar-mehta-ptp363
• Dismantling Regenerative Animal Agriculture: https://www.youtube.com/watch?v=me8mxaQrRks