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Nov
03

Pumpkin Pie Protein Smoothie

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 in the pumpkin flavours that we now identify with the Fall season, while benefiting from the powerhouse nutrients in REAL pumpkin! This smoothie is loaded with beta carotene, potassium, calcium, folate, B12, and protein. Everything you need to start the day or recover from a workout.   Ingredients: 1/2 cup frozen banana pieces 1/2 cup canned 100% pure pumpkin puree 1/2 cup plain yogurt 3/4 cup organic 1% milk 1/2 tsp cinnamon, ground 1/8...
Sep
14

Mediterranean Pasta Salad

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. Your family can build-your-own pasta salad and the kids can participate in choosing the type of pasta, vegetables, or cheese they would like with it. This is my favourite version...   Ingredients: 250 grams spiral pasta (~5 cups cooked) - I prefer a whole grain, organic Italian pasta called 'Bella Italia' 1/4 of a red onion, chopped 1/2 cup grape tomatoes, cut in half 1/2 cup cucumber, diced 1/2 large yellow pepper, diced 1/4 cup light feta...
Aug
11

Turkey Parmesan Meatballs with Beet Greens

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 to mature. Although not on everyone's favourite veggie list, beet greens can boost the nutritional value of a recipe in the most subtle ways, for example, chopping finely and adding to pasta sauce, lasagne, or meat dishes. Beet greens (along with many others such as kale, spinach, or chard) deserve some attention being rich in potassium, calcium, folate, and antioxidants such as vitamin C and beta carotene.   Pre-heat oven to 350 F Ingredients 1...

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