Weekday Meals

No Bake Protein Bites

No Bake Protein Bites

Posted in Weekday Meals / Vegetarian / Snacks / Vegan / Gluten Free

One of the key ingredients in these protein balls are chia seeds - an edible seed that originates from a desert plant, salvia hispanica, grown in Mexico. Chia seeds are rich in omega 3 fatty acids, protein, fibre, and calcium. Just 2 tbsp of chia contains the same amount of calcium as 100 grams...


Baked Pumpkin Mac n' Cheese

Baked Pumpkin Mac n' Cheese

Posted in Weekday Meals / Vegetarian / One-Pot Meals / Entrees

As we prepare for another winter, be sure to star this comfort food for that snowy, nose-in-a-book, Sunday afternoon. It is no surprise to anyone that macaroni and cheese is rich (in other words, calorie dense). But with our "all foods fit" philosophy, yes, even calorie-rich dishes make it into...


Grandma's Harvest Pumpkin Pie

Grandma's Harvest Pumpkin Pie

Posted in Weekday Meals / Vegetarian / Dessert

Thanksgiving is just a month away! Nothing says Fall, harvest time, Thanksgiving etc. than the flavour and aroma of pumpkin. This particular recipe is dear to me as I discovered it in my late grandmother's old batter-spattered notebook among her other recipe favourites. And I love the use of...


Cabbage Roll Casserole

Cabbage Roll Casserole

Posted in Weekday Meals / One-Pot Meals / Entrees / Beef / Gluten Free

I just love meaty cabbage rolls, my Polish relatives would call it Bolabki! I enjoy making cabbage rolls and it certainly took a few attempts to get the product I wanted. For many though, cabbage rolls may not be a realistic family supper for those busy weeks. And sometimes we want the...


Zesty Quinoa & Bean Casserole

Zesty Quinoa & Bean Casserole

This meal is a great way to introduce pulses into your family's diet. Pulses are part of the legume family, but the term pulse refers only to the dried seed and include (but are not limited to) dried peas, beans, lentils and chickpeas. Pulses are a good source of fibre, protein and folate, and...


Ancient Grains & Shiitake Mushroom Pilaf

Ancient Grains & Shiitake Mushroom Pilaf

Posted in Weekday Meals / Vegetarian / Sides

In my kitchen, shiitake mushrooms are one of our top choices of fungi. Not just for the quality, texture, and versatility of the mushroom, but for potential other health benefits. Nutritionally they are a good source of B vitamins and the antioxidant, selenium. But they may also play a role...


Parmesan Crusted Eggplant

Parmesan Crusted Eggplant

Posted in Weekday Meals / Vegetarian / Sides

It took me awhile to really appreciate and enjoy eggplant. It's a beautiful colour that is so enticing, but really has the potential to get mushy or soggy during cooking. This recipe is perfect finger food for the family and the eggplant stays pretty crispy! You can use any size of eggplant but...


Fig & Fennel Salad with Toasted Almonds

Fig & Fennel Salad with Toasted Almonds

Posted in Weekday Meals / Vegetarian / Vegan / Sides / Salads

Fennel is a light, cold and crisp vegetable rich in vitamin C and potassium. It has an anise or licorice-like flavour and goes well with the sweetness of fruit. This makes a great addition to summer salads. Ingredients: 1 fennel bulb, cored and thinly sliced 4 dried figs, cut into pieces...


Sesame, Ginger Dressing

Sesame, Ginger Dressing

Posted in Weekday Meals / Vegetarian / Vegan / Dressings

One of the key ingredients in this dressing is miso. For those who are unfamiliar with miso, it is a fermented soybean paste that tastes salty like soy sauce. It is used to flavour soup and other foods typical of Japanese cuisine. Fermented foods are a type of probiotic because they...


Cheesy, Baked Cruciferous

Cheesy, Baked Cruciferous

Posted in Weekday Meals / Vegetarian / Sides

I have never been a big fan of the stinky, messy, hard-to-chew white stuff - I'm talking cauliflower. While the cruciferous vegetables bring a host of nutrients and fibre to our dinner tables, their bitter flavours can be a turn-off for some. This family-friendly recipe is a fun and...


Simple Scratch Granola

Simple Scratch Granola

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Vegan

Granola contains so many ingredients that help promote good health: cholesterol-reducing whole oats, digestion-slowing fibre, anti-inflammatory omega 3 fats, protein and complex carbohydrates. Add it to milk, yogurt or cottage cheese and you've got a well-balanced breakfast or snack. It takes...


Spicy Bean Burgers

Spicy Bean Burgers

Posted in Weekday Meals / Vegetarian / Entrees / Vegetarian

It's BBQ season and while many of us enjoy a fresh beef or bison burger, I dare you to try this bean-based alternative! Full of fibre, folate, protein, and other nutrients, these patties are also leaner than their beef counterpart. I like the refried beans because they're already mashed up,...


Pumpkin Pie Protein Smoothie

Pumpkin Pie Protein Smoothie

Posted in Weekday Meals / Snacks

Smoothies offer a quick and convenient way to boost nutritional intake, whether you include them as part of breakfast-to-go, or a sport recovery shake. I'm crazy for pumpkin, but I don't want to settle for the artificial, pumpkin-spiced flavours that so many food chains use. I prefer to indulge...


Mediterranean Pasta Salad

Mediterranean Pasta Salad

Posted in Weekday Meals / Vegetarian / Sides / Salads

This salad makes a beautiful side dish for any family or pot-luck meal. When it comes to family meals, it is important to get the kids involved in meal preparation. This can help to increase their palate for new foods, build skills in the kitchen, and promote a healthy relationship with food....


Turkey Parmesan Meatballs with Beet Greens

Turkey Parmesan Meatballs with Beet Greens

Posted in Weekday Meals / Entrees / Chicken/Turkey

Tonight's dish includes one of my favourite greens - beet greens, which are the young leaves of the beetroot (the beets not yet ready for picking). Beets grow well in Saskatchewan and the greens offer a host of nutrients that can be enjoyed throughout the summer while waiting for the root...


Roasted Beet and Quinoa Salad

Roasted Beet and Quinoa Salad

Posted in Weekday Meals / Vegetarian / Sides / Salads

This recipe is a favourite in our family and beets are certainly not on our list of favourite vegetables! The sweet and salty of the beets and feta compliment each other well. Beets are a good source of potassium, fibre, and folate. The red pigment is a nitrogen-containing form of...


Making Vegetable Stock

Making Vegetable Stock

Posted in Weekday Meals / Vegetarian / Vegan / Soup / Dressings

Reduce waste, save money, optimize nutrition - make your own stock! In my household, one-pot meals are quick and easy for us, hence, we go through a lot of soup stock. Recently, I've been concerned with the ingredients that go into soup bases: monosodium glutamate (MSG), artificial flavours,...


My Homemade Borscht

My Homemade Borscht

Posted in Weekday Meals / Vegetarian / One-Pot Meals / Vegan / Soup / Gluten Free

Although there are many variations of borscht (not to mention different ways to spell it), I do not follow a specific culture of borscht making. My great grandma Halwas was from Poland, and I remember my grandma making variations of beet and cabbage soup. However, this recipe is by no means...


Weekend Brunch with Blueberry Compote

Weekend Brunch with Blueberry Compote

Posted in Weekday Meals / Vegetarian / Breakfast / Vegan / Gluten Free

Now that the snow has fallen, it feels like a perfect weekend for warm, home made pancakes and blueberry compote. Perhaps a couple of poached eggs and a mimosa to boot. Right, compote you ask? It is simply a French word to describe cooked fruit, sugar and spices. Originally considered a...