Nourished by Caroline

Hi, I’m Caroline! A french registered dietitian living in Vernon, British-Columbia. Here, I share the wholesome vegetarian recipes that I enjoy on a daily basis. All the treats you’ll find here are sweetened with fruits and filled with nutritious ingredients. In addition to being plant-based, many of my recipes can be made gluten-free and allergy-friendly. I include ingredient substitutions when possible to help you choose the best recipes for your needs.

I also love to share our adventures in beautiful British Columbia or around the world!

Finally, you can also find me over at Nourished by Caroline, where I offer nutrition counselling!

My Story

When I was a teenager, I struggled with what felt like uncontrollable sugar cravings and binge eating. Almost every day after school, I’d go to my room and secretly eat anything with sugar until I felt sick. This included anything from breakfast cereal to granola bars to chocolate. Sometimes all in one night. I went to the gym every morning, hoping to undo what I’d done the night before, just to find myself bingeing again that same night.

I had periods where I felt better, to the point where I didn’t binge for almost 2 years when I first started university. But it came back, almost as bad as it was in high school. I felt like food controlled me and I wasn’t comfortable in my own body.

Eventually, I went for help. That’s when I decided to stop eating added sugar (not carbs, just added sugar). It’s not something I would EVER recommend to anyone, but for me, it helped. Having sugar in moderation didn’t work for me at that time. It was either living without sugar or living for sugar.

More than 5 years later and I’m feeling better than ever. Over the years, I worked on my relationship with food. I no longer obsess over my weight or the calories I consume. Instead, I focus on the way my body feels when I eat. I also exercise because I learned to love it, not because I’m punishing myself.

I don’t follow a restrictive diet. I simply avoid large amounts of added sugar. This means I’ll still have small amounts of added sugar in foods such as sauces or nut butters. I cook most of my food from scratch (because I love it) and I use fruits to sweeten my homemade treats. I don’t exactly bring sweets in my house because I know myself well enough. However, I don’t stop myself from having a bite of a cupcake I’m baking for my own wedding or a delicious treat that Shaun might be enjoying when we’re travelling.

I absolutely don’t feel deprived eating the way I do and for the first time in many years, I can truly say that I have a good relationship with food.

A New Adventure

What do I Eat?

I eat a lot of fruits, vegetables, whole grains, legumes, nuts and seeds. Although I do eat fish, eggs and dairy occasionally, most of my meals are vegan or vegetarian. I also enjoy fruit-sweetened treats, popcorn, chips and more. I don’t believe in restrictive diets or labels. I believe in a balanced lifestyle that works for you.

That’s what I want to share with you. I want to inspire you to live a life that feels good to you. I want to inspire you to work on your relationship with food, without trying to eat “perfectly”. Most of all, I want to share nutritious recipes that will make you fall in love with food and cooking, all over again.

Find me on InstagramFacebookPinterest and Twitter!


  • Margaret O'Neill

    Hi Caroline,
    I’d like to know how you gave up sugar. Did you go to a dietitian or just do it cold-turkey? Do you have any blogs/vlogs that help you. I too, am a struggling sugar-addict and I notice its becoming worse. HELP!!

    • Unsweetened Caroline

      Hi Margaret! I did it cold turkey because for me, moderation didn’t work. Also, I’m a registered dietitian myself, so I used my own knowledge to do this. As a dietitian, quitting sugar cold turkey is not necessarily something I would recommend to my patients. If moderation works for you, then great! Everyone is different. What I would say though is that an addiction to sugar or binging is often the result of other issues and is often a way to cope (ex: anxiety, depression, low self-esteem or maybe even a habit that’s hard to break). I found that seeking help from a psychologist did help. You can find more information about my sugar-free lifestyle and struggles in my FAQ page that you can find under the about section at the top of the blog. I also have a post with my tips to help with cravings. Hope this helps and good luck!

  • Amy Rosebrock

    I too went from 5’8″ and 127lbs fit and loving my body to an unhealthy 196lbs in nearly a year due to eating any and every sugar candy, cookie etc… I could find.
    I ended up with very bad Candida overgrowth in my body and THAT became a vicious cycle of infections.
    If you go to your OB-GYN they give you antibiotics for the candida infection, but those antibiotics would lower my immune system and with my overweight and unhealthy state, I’d end up with some other bacterial infection. Then they would give another antibiotic and that would only cause some other infection to happen and then is would go full circle to the candida infection becoming worse and never going away.
    I tried everything I could buy over the counter at the pharmacy, health food stores etc…
    Then after 6 months of this and falling into the worst depression I’ve ever endured and being at the heaviest weight ever of 198lbs… I stumbled onto the Candida diet site and that was a slap in the face!
    None of the doctors I went to mentioned sugar, not one!

    The next day I took a notebook and wrote down every gram of sugar I ingested.
    By mid day and 1400 grams of sugar, I snapped. Seeing that number and only being half way through my work day and knowing that a healthy human should only have 28 grams of sugar in an entire 24 hours… I broke.
    I realized what a fat unhealthy slob I was turning into and that looking at that total 1400 grams, it was slow suicide.
    That day I decided to stop. It was more than obvious that I was out of control and could not safely handle eating sweets.
    The greatest thing I ever did was decide I can no longer eat sugar.
    With the words “I cannot have sugar, because it will make me sick” and when people asked if I was diabetic, I just said “YES (If I didn’t feel like explaining) or NO, but it’s for health reasons”, they would back off with offering me sweets. Life became easier.
    At first I cut out all sugars, limited my carbs to once a week and only once a week and cut out fruits.
    In 6 months without ANY exercise 68 literally fell off of my body ( I know that is not normal for everyone).
    I was back down to my healthy and comfortable weight of between 127-130 lbs.
    Since then I have become a full force believer in a no sugar added lifestyle.
    I have slowly re-introduced fruits carefully since some are too sugary to not cause problems, but in smaller amounts are fine. Also I have found that eating rice noodles instead of wheat or flour noodles is just as good when you find the right brand of rice noodles.
    Sugar-Free for 6 years now and feeling great!

    Between probiotics and eating right the candida issue stays in control and I am able to enjoy a normal intimate life with my husband again and since then so many wonderful people have also found the dangers of sugar and have become life advocates that share their experiences and recipes like YOU!
    Because of that, finding your favorite recipes and learning ways to make them, that are NOW HEALTHY is a possibility.

    The worst feeling is feeling like you cannot eat anything because you do not know of alternatives or ways to make it on your own.
    Between sites like yours, Paleo, Candida diet etc… There are possibilities and really tasty alternative options out there. Plus even local grocery stores are starting to carry good tasting alternatives, more and more.

    I stopped sugar for my own reasons, but since then have found that if I accidentally eat even a little bit of sugar, I know it the next day because I wake feeling depressed, stiff, brain fogged and or grumpy or feel sickly.
    It is amazing how truly BAD for us sugar is and it was literally at a huge point of our lives in nearly everything you bought at a grocery store, in unhealthy amounts.
    More and more doctors are linking it to mental issues like depression, ADHD and numerous other mental and physical issues, on top of obesity. It’s unreal!

    I try to help as many people that I can that show interest in removing sugar from their lives, the sites that I have found that offer the ability to eat without feeling like you are going without.
    Thank you for sharing your story and keep it up, YOU and what you are doing is very much appreciated!!!

  • Gloria

    I’m so graceful I found your blog and met you. You really point out for good how much people need help yet how little our society aims to prevent rather than repairing the damaged afterwards. I find your blog so rich and inspiring and I love the minimalism you chose for designing it! Your story is motivating too, and you take great pictures! I’ll definitely try new recipes, thank you for all you’re offering! @gloria.uderzo on Instagram

    • Unsweetened Caroline

      I’m so happy you found it! I’m not on YouTube yet. My priority is my internship at the moment, but it’s a project I would love to start after. 🙂 I hope you’ll enjoy the recipes and have a great weekend!

  • Genevieve

    Salut! Ton histoire est vraiment inspirante. Elle ressemble a la mienne. L’été dernier j’ai vraiment dérapper.. Je ne pouvais pas passer une journée sans chocolats, patisseries ou muffins, etc et j’en mengeais jusqu’a en avoir mal au coeur, comme toi! Je me souviens d’une soirée ou j’ai mangé 4 gros muffins aux framboises, 1 barre de chocolat et 2 chocolatines aux amandes, je voulais vomir après tout sa !! J’ai été chercher de l’aide au mois d’aout quand j’ai décidé que j’en avais assez et que je voulais prendre controle sur cette dépendance et j’ai commencé ma désintox a ce moment. Ce n’est pas toujours simple a comprendre pour les gens en general, on dirait qu’etre dépendant au sucre est normal et les gens pensent que je me prive pour maigrir… J’ai eu une rechute a Noel apres ma fin de session assez intense .. Je suis décue mais je suis maintenant prete a commencer 2017 en beauté et couper le sucre de facon definitive! Comme tu dis, les desserts composé de vrai sucre sont si bons et honnêtement je trouve sa encore meilleur que le sucre raffiné!! Merci pour toutes tes belles recettes (qui sont excellentes!!) et d’encourager plein de gens comme nous a poursuivre cette bataille contre le sucre raffiné. ?

    • Unsweetened Caroline


      Merci de partager ton histoire, je te comprends complètement! Je sais comment c’est difficile, surtout en période de stress, mais j’espère que tu continues et que 2017 soit bien pour toi. C’est vrai que les gens ont tendance à penser que la dépendance au sucre est normale. J’ai toujours l’impression que les gens pensent que j’abandonne le sucre pour maigrir moi aussi. Entoucas, quitter le sucre vaut la peine! Merci beaucoup et bonne année! 🙂

  • Melari

    OMG. Story of my life. I also didn’t realize sugar addiction was a thing until I gave up on sugar. Now I’m finally in peace with my weight, my cravings and what I eat.
    And I’m so glad I’ve found your gorgeous website for more recipes inspiration!

  • Peter Graves

    ok, so as a sugar addict, what was your thoughts on vegetables. I personally can’t stand them(though I eat them because I need to). So the idea of replacing a lot of what you removed from your meals with veggies is a hard sell. Does removing these other items from your palette increase your joy of vegetables

    • Unsweetened Caroline

      Hi! Personnally, I love vegetables, but I don’t eat more of them now that I quit sugar. I still eat a lot of grains, nuts and seeds, legumes and fruits, so I probably don’t eat more vegetables than others, but I love trying to get my recommended daily servings without having to eat a giant bland salad with every meal. I tend to sneak some in most of my meals. I always add greens to my smoothies (you can’t taste them and it’s an easy way to add one or two servings a day). I add a lot of vegetables in my sandwiches, burgers and pasta sauces for example. When I do eat vegetables as a side, I often roast them to make them more enjoyable or add a delicious homemade dressing to a salad to make it more flavorful. Now that I don’t eat added sugar, I must say that my body craves whole foods instead of sugar, so I sometimes do find myself craving a big salad. 😉

  • Michelle

    You are such an inspiration. I’m also a sugar addict type of person. I do realized that I pushed myself to exercise more just to burn those extra calories that I ate previous night so that I can felt less guilty. This kind of exercise for punishment is stressing me out and I don’t know how to cut down sugar intake. I been trying to eat more healthy but I can’t resist the temptation of eating sugary treats. Do u have any advices so that I can stop punishing myself for exercising and share some easy vegan recipes so that I can start out to satisfy my sugar craving?

    • Unsweetened Caroline

      Hi Michelle! Thank you and I know it can be difficult to stop the binge cycle. My biggest advice is to get help from a therapist if you need guidance. Seeking help doesn’t have to be a bad thing. For me, it was my best option and it really helped me in my recovery. My second advice is to avoid having any sugar in the house. It helps to avoid temptation. I’m not a dietitian yet and I’m not an expert, but these are the things that helped me most. I will post sugar-free recipes soon if you need ideas, so keep your eyes peeled! Good luck with everything. 🙂

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