Weekday Meals

Chickpea Cakes with Lemon, Garlic Aioli

Chickpea Cakes with Lemon, Garlic Aioli

Posted in Weekday Meals / Vegetarian / Vegetarian / Sides / Gluten Free

Whether you're new to plant-based eating or an experienced vegetarian, you're going to love these chickpea cakes. It took some work to create a cake/pattie that was crispy but not deep fried. Chick peas are a pulse crop within the legume family. They are rich in fibre and folate and a good...


Crispy Chicken Nuggets

Crispy Chicken Nuggets

Posted in Weekday Meals / Entrees / Chicken/Turkey / Sides / Gluten Free

Okay, what kid (or adult for that matter), doesn't love chicken nuggets?! This family-friendly recipe is so easy to make, AND it keeps the nutritional value strong. The prep time is about 10-15 minutes and the bake time is 14 minutes. By making your own chicken nuggets you can reduce the fat...


Unlocking the Potential of... Prunes?

Unlocking the Potential of... Prunes?

Posted in Nutrition Tips / Food Reviews / Weekday Meals / Snacks

March is Dietitians of Canada Nutrition Month and this year’s campaign is dedicated to 'Unlock the Potential of Food'. Food has the potential to fuel, discover, prevent, heal, and bring us together. This presents a great opportunity to highlight a food that many people may not consider as...


Seafood Creole Jambalaya

Seafood Creole Jambalaya

I have FINALLY put this recipe onto paper. It's one that my husband and I will make a few times a year and we always love it. While many of our dishes are vegetarian, we also eat meat and fish. This comfort dish is my own twist on a traditional creole jambalaya. It is easy to make, and it's...


Chili Lime Mexican Bean Soup

Chili Lime Mexican Bean Soup

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

Step up your Meatless Monday game with this easy, Mexi-spiced soup. This meal can be ready to eat in under 30 minutes yet contains loads of nutrients such as iron, zinc, magnesium, folate, potassium, vitamin C, fiber and protein.   Ingredients 1 tablespoon avocado oil or extra virgin...


Vegan Pepita Parm

Vegan Pepita "Parm"

Posted in Weekday Meals / Vegetarian / Vegan / Sides

Although I do not eat a vegan diet 100% of the time, as someone who eats a very flexible diet pattern I do enjoy a lot of vegan alternative foods and meals. And as a dietitian who supports individuals with their plant-based eating goals, I find it's important for me to experiment in the kitchen...


Peach Creamsicle Smoothie

Peach Creamsicle Smoothie

Posted in Weekday Meals / Breakfast / Snacks / Dessert / Beverages

Add a little taste of summer to your smoothie! Canned California Clingstone Peaches are an affordable, convenient, and nutrient dense fruit to add to your winter grocery list. Aside from peaches, the key ingredient here is orange zest - a little goes a long way in making this smoothie taste...


Peachy Coconut Overnight Oats

Peachy Coconut Overnight Oats

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

Ingredients 1/3 cup rolled or quick oats 1 tbsp chia seeds 1 cup unsweetened organic soy milk 1 teaspoon unsweetened coconut flakes Dash of cinnamon 2 tablespoons plain Greek yogurt Canned California Clingstone peaches (in juice or water, rinsed) 1 teaspoon maple...


Creamy Cashew Milk Hot Cocoa

Creamy Cashew Milk Hot Cocoa

Posted in Weekday Meals / Vegetarian / Vegan / Dessert / Beverages

To add to the theme of healthier holiday beverages, along with my Mulled Wine Mocktail and Festive Fruit & Mint Punch, this vegan-friendly hot cocoa is also lower in sugar and calories but doesn't compromise taste. Cashew milk has a mild flavour but creamier than other plant-based beverages, and...


Fresh, Festive Fruit & Mint Punch

Fresh, Festive Fruit & Mint Punch

Posted in Nutrition Tips / Weekday Meals / Vegetarian / Vegan / Beverages

  With the festive season upon us, many of our clients are eager to maintain their nutrition and wellness goals, while still participating in parties and events with coworkers, family and friends. And not everyone is eager to fill their bellies with booze. For those who prefer to keep the...


 Maple and Mexi Spiced Roasted Nuts

Maple and Mexi Spiced Roasted Nuts

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

These roasted nuts make an easy, winter party snack AND being full of mono-unsaturated fats, vitamin E, magnesium, protein, iron, and fibre - they're good for you! Easy to put together on the fly, not too spicy, and not too sweet, this recipe is one to keep on hand for a quick and easy addition...


Baked Pumpkin Mac n' Cheese

Baked Pumpkin Mac n' Cheese

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...


Easy Naan Caprese Pizza

Easy Naan Caprese Pizza

Posted in Weekday Meals / Snacks / Entrees

Pizza is a commonly named comfort food. And once in awhile a greasy deep dish is just what a person needs. But sometimes we simply want a healthier version of our comfort favourites, OR a quick and easy meal that's going to taste good! This simple pizza will be hitting your mouth in 25 mintues...


Cannellini Bean & Roasted Beet Hummus

Cannellini Bean & Roasted Beet Hummus

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

How fun does this hummus look? Beets are such a cool root vegetable to work with because of their bright, bold, and unique colour. The betanin that gives beets their colour, also add a good dose of antioxidants to your meal. There are more to beets than borscht (although I have a great recipe...


Best of Borscht

Best of Borscht

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

My great grandma Halwas was from Poland, and I remember my grandma making variations of beet and cabbage soup. Although I don't actually have my grandma's original recipe, this is how I like to picture her making it with the fresh ingredients right from the farm. This borscht is packed...


Sesame Ginger Power Stir-Fry

Sesame Ginger Power Stir-Fry

Posted in Weekday Meals / Entrees / Chicken/Turkey

Stir fry is a once-a-week staple in my household because it is so easy, filling, tasty, and I'm a sucker for colourful dishes! I call it a power Stir Fry because it offers just the right balance of protein, zinc, antioxidant-rich vegetables, monounsaturated fats, and fibre. Nutrients that help...


Maple Pecan Toasted Granola (Low FODMAP)

Maple Pecan Toasted Granola (Low FODMAP)

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

This recipe is a variation of my original Simple Scratch Granola using low FODMAP ingredients for those of you with irritable bowel syndrome (IBS). If FODMAPs is a new term to you, find out more about these foods here and how they can affect the GI tract of someone with IBS. If you do not have...


Double Chocolate Cherry Nice Cream

Double Chocolate Cherry Nice Cream

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

Nice cream seems to be all the rage these days so I just had to try it out for myself. I think I went through 40 bananas trying various flavours and recipes, and this one if by far my favourite (chocolate peanut butter coming close). Nice cream is essentially a dairy free, gluten free, low...


Eggplant Pizza Bites

Eggplant Pizza Bites

Posted in Weekday Meals / Snacks / Entrees / Sides

It has been my mission to find a recipe with eggplant that I actually like. Eggplant is so pretty and colourful, but I have struggled to know what to do with it, and often find it mushy when I have used eggplant in a recipe. You too? Well, hold on tight because this recipe just might blow...


Quinoa Salad Basics

Quinoa Salad Basics

Posted in Weekday Meals / Vegetarian / Sides / Salads

Everyone should have this base quinoa salad recipe up their sleeve for on-the-go evenings, a quick yet impressive pot-luck side, or for work week lunches. It is easy and it comes together quickly.   But here's the best part: you can take this base recipe and make it a complete meal by adding...


Spaghetti Squash Boats with Ragu

Spaghetti Squash Boats with Ragu

Posted in Weekday Meals / Entrees / Meat / Gluten Free

Don't get me wrong, I enjoy pasta and I am certainly not trying to replace durham wheat spaghetti for a "healthier" or "cleaner" version. Not my style. But I needed to get out of my spaghetti squash rut! This is comfort food, my friends. A warm-your-bones, flavourful, and surprisingly filling...


Sophia's Lentil Pasta Sauce

Sophia's Lentil Pasta Sauce

Posted in Weekday Meals / Vegetarian / Entrees / Vegan / Vegan

*Student Guest Post* As a nutrition student, I’m constantly reminded about the health benefits of pulses. They are a great source of fibre, protein, iron, zinc, magnesium, folate, and B vitamins. Pulses have been shown to reduce risk of heart disease and improve digestive health, and the...


Vegan Red Lentil and Spinach Dal

Vegan Red Lentil and Spinach Dal

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

This year, the United Nations deamed 2016 the International Year of Pulses - good news for Canadian pulse growers and for Canadian citizens! Pulses (dried beans, peas, and lentils) are wonderfully sustainable crops because they increase soil microbial activity and boost soil nutrients in...


Curried Butternut Squash and Lentil Soup

Curried Butternut Squash and Lentil Soup

Winter squashes include pumpkin, acorn, butternut, spaghetti and hubbard. Soup is a great, savoury way to start experimenting with squash if you are new to cooking with them. Between the lentils and the squash, just one bowl of this soup offers over 4 grams of fibre, and a rich source of...


Black Bean Fiesta Salad

Black Bean Fiesta Salad

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

I call this a fiesta salad because it just looks like a party! The colours are amazing! The next best thing about this salad is the roasted kernel corn. Roasting brings out the sweetness in the corn, that complements the spice of the onion and jalapeno pepper so well. This salad is rich in...