Recipe Club

Healthy Homeade Granola Bar
Healthy granola bars

Instead of choosing a sugar laden granola bar try this delicious healthy recipe.  Read more...

Barbecue Basa with Soya Chili Marinade
White fish recipe club

This marinade provides a magical burst of flavour to the Basa fish!  Read more...

Hearty Barley Mushroom Soup
Barley soup

Barley is the key to this dish! An underused grain, it makes this soup delicious and filling.  Read more...

Pork & Lentil Lettuce Wraps
lettuce wraps

There are a plethora of reasons why we, as dietitians, love out lentils!  Read more...

Fresh Tomato Salsa
Tomato and chili pepper sauce

Salsa is a versatile and easy-to-make addition to many meals and snacks.  Read more...

Almond Butter Spiced Apple
Almond butter apple

This is a simple, healthy twist for a mid-morning or late afternoon snack.  Read more...

Cranberry Apple Bread
Cran apple bread for web

One of the best comfort foods out there is bread! Why not change it up a bit and add in some tasty (and healthy) apples and cranberries.  Read more...

Easy Power Smoothie
green smoothie

Missing out on breakfast because you are in a hurry to get out the door? Try starting your day with this nutrient-rich power smoothie!  Read more...

Mushroom and Spinach Risotto
Mushroom and spinach risotto

Here we are in the middle of the winter season. The time when the weather is cold the days are short and our mood can often be down. We frequently find ourselves turning to ‘comfort food’ in an effort to feel better.  Read more...

Lower Fat Creamy Pasta Sauce
Lower fat creamy pasta sauce

Try this week’s recipe featuring a recipe for a creamy pasta sauce that uses lower fat options offering less calories, about half the fat more than double the protein and at least half to a third of the usual amount of sodium than your traditional cream based sauces.  Read more...

Black Bean Soup
Black bean soup recipe

This is one of the easiest (and tastiest) soups you can make, never mind that it is packed with fibre, protein and slow-burning carbohydrate. Make sure to rinse your canned beans well to reduce their salt content. If you feel ambitious, use a the “Quick Soak” method for preparing the black beans.  Read more...

Soul Soothing Seed and Nut Loaf
Seed and Nut Bread recipe

When the weather cools down we often crave rich comfort foods. Foods that soothe the soul can be healthy too! Choosing whole grains and breads with seeds, nuts and added fibre will keep your blood sugar stable, your appetite in control and prevent unwanted winter weight gains.  Read more...

Grain Salad with Asparagus and Parmesan
Grain salad with asparagus and parmesan

With harvest in full swing it is a great time to learn more about cooking with grains! The following recipe gives you a bunch of healthy and fibre-filled options to get creative with. Try it a few ways and see which you like best!  Read more...

Broccoli and apple salad
Broccoli and apple salad recipe

Both local broccoli and apples are available through September, as are hazelnuts. What better way to celebrate them than to combine them in a tasty side-dish!  Read more...

Halibut Skewers with Mango Mojito Salsa Recipe
Halibut Skewers and mango salsa recipe

Summer is a great time to experiment with fish recipes- cooking fish on the grill is tasty, healthy and less aromatic to your household!  Read more...

Fennel & Red Pepper Salad
fennel and red pepper salad recipe

This recipe is simple and tasty, and a great addition to barbecued chicken, fish or pork tenderloin. It will last for several days in the fridge.  Read more...

Hail to the Kale Salad
Kale salad recipe

This delicious colourful salad is chock full of “superfoods”, boasting high antioxidant abilities! One serving provides over half of your daily vitamin C.  Read more...

Roasted Curry Cauliflower
Roasted Curried Cauliflower recipe

Fill your plate with more cauliflower and less potato to get a similar mouth feel with less starch. This dish is high in folate & potassium and low in calories!  Read more...

Jicama Blueberry Green Salad
Jicama Blueberry Green Salad Recipe

Jicama or "Yambean", is a Mexican root vegetable with a waxy outer peel. When spiced, as it has been in this recipe, it tastes like an apple but less sweet.  Read more...

Layered Jar Salad
Layered-Jar-Salad Recipe

This layered jar salad is a perfect "grab-and-go" lunch. Packed with protein and fibre, this recipe is as healthy as it is delicious.  Read more...

Tomato Bocconcini Pepper Skewers
Tomato basil Skewers Vancouver recipe

Store refrigerated in an air-tight container for 3-4 days. Add olive oil & balsamic before serving. Grab 1-2 skewers as a low carb snack or to pair with lunch.  Read more...

Quick-Braised Snow Peas and Radishes
braise-snow-peas-radishes-recipe

This is a quick, easy and different way to use radishes. The dish has great colour and an interesting flavour. It also works well with snap peas.  Read more...

Basil Chicken Meatballs with Ponzu Sauce
Chicken Meatballs recipe

A warm comforting dish that is like a vacation to the sunshine for your mouth!  Read more...

Gingery Carrot and Golden Lentil Soup
Gingery-Carrot-and-Golden-Lentil-Soup recipe

A piping hot bowl of hearty soup makes an ideal lunch entrée when trying to achieve and maintain a healthy body weight.  Read more...

Chicken Noodle Soup
chicken noodle soup recipe

Soup is a natural way to cleanse the diet and the soul. You can add just about anything to soup - healthy veggies, grains, legumes, and seasonings.  Read more...

Quinoa & Vegetable Pilaf
Quinoa vegetable pilaf recipe

Quinoa is a versatile gluten-free grain that is high in complete protein, iron, magnesium, phosphorous and fibre. For a complete meal add a protein (meat, tofu)  Read more...

Savoury Kale Muffins
Kale Muffin Recipe

These kale muffins are an excellent baked option. They contain protein-rich cottage cheese, which rounds out this tasty carbohydrate based treat.  Read more...

Green Bean Salad
green bean salad recipe

With beans in abundance we boil, steam, and sauté them. But when we get tired of that what else is there? How about a nice, crisp salad to accompany your meal?  Read more...

6 Healthy Ancient Grain Salads
Ancient-Grain-Salads

Grains and pseudo-grains like quinoa, amaranth, millet, farro and spelt, especially when consumed whole, offer notable health benefits and protection.  Read more...

Hearty Borscht
Borscht-recipe

Beets are a nutritious root vegetable, low in calories, and high in antioxidants, folate, potasssium and dietary fibre. Try this hearty vegetable soup recipe!  Read more...

Butternut Squash Barley Risotto
Butternut Squash Barley Risotto Recipe

This risotto makes use of squash and barley (a whole grain) to boost nutritional content and fibre. Barley has a chewy texture and is high in soluble fibre.  Read more...

Lentil Stew and Fruity Fresh Lentils
Lentil-Stew

Lentils are a wonderfully healthy food to include in any clean diet. Lentils are packed with protein, fibre, folate and also provide antioxidant protection.  Read more...

All About Oats (Carrot Cake Pancakes)
Healthy Oats

Oats are a nutritious, hardy cereal grain rich in heart-healthy soluble fibre best eaten as a nice hot bowl of oatmeal that provides comfort and satisfaction.  Read more...

Tortilla Soup
Tortilla Soup Recipe

Did you know that people who consume soup consume fewer calories at a sitting? Enjoy this tangy, satisfying, Mexican-influenced soup to warm your insides!  Read more...

Kale with Roasted Apples & Yams
Kale with Roast Apples & Yams

The colourful combination of yam, apple, and kale provides a rich source of potassium; vitamin K, A, C; and flavanoids. Its also great source of soluble fibre.  Read more...

Kasha Cabbage Rolls & Kasha Burgers
Kasha-cabbage-rolls

Buckwheat does not contain "wheat" and is gluten free. We refer to buckwheat as a whole grain, yet is it actually a fruit seed related to the rhubarb family.  Read more...

Carrot & Beet Salad
Carrots

This tasty salad can be packed for lunch, a snack, or served alongside dinner. It provides 2 servings of fruits and vegetables and is high in Omega 3 fats.  Read more...

Edamame Succotash
Edamame-Succotash

You may have turned up your nose at this type of legume in the past, but read on about the nutritional benefits of edamame and it will make you think twice!  Read more...

Sweet Potato Hash
Sweet Potato Hash Recipe

This week’s recipe is a healthier take on a traditional accompaniment to most pancake breakfasts.  Read more...

Quinoa & Lentil Salad
quinoa-lentil-salad

This gluten free, low sodium vegetarian dish balances carbohydrates, protein, healthy fat and fibre. It is also high in vitamins, folate and calcium.  Read more...

Try These Delicious Quinoa Recipes!
Quinoa-Recipes

This weeks' recipe club features two salads full of flavour, fresh ingredients and fibre. Try them as a meal on their own, on top of salad or as a side dish!  Read more...

Greek Yogurt (Skillet-Poached Huevos Rancheros Recipe)
Greek-Yogurt

Greek yogurts provide as much calcium as your traditional yogurts, but a ¾ cup of plain Greek yogurt can contain as much protein as 3 ounces of chicken!  Read more...

Asparagus and Shrimp
Spring Asparagus and Shrimp

Spot prawns plus the fresh asparagus equals one fantastically tasty and simple dish! Serve with quinoa, rice vermicelli or pasta, if desired.  Read more...

Simple Salmon Recipe
Grilled-Salmon

It's always a busy time of year for families. Here is a simple, healthy weeknight recipe. Those extra omega 3’s from salmon are especially good for little brains!  Read more...

Strawberries With Vanilla Yogurt Recipe
Strawberries

Here is a light dessert that will be a wonderful accompaniment to any meal. Strawberries are an excellent source of vitamin C, a good source of potassium, and also contain folic acid, magnesium. They are a great source of fibre too.  Read more...

Thai Mango Salad Recipe With Three Protein Options
Mango Recipe

Mangos are an extremely versatile fruit. They are great not only in salads, but also as a salsa, dressing or chutney, in curry dishes and other spicy dishes, in sandwiches and wraps, on top of pizza, at breakfast with yogurt, as part of a smoothie, or even a healthy dessert!  Read more...

Whole Grain Pizza Recipe
Whole Grain Pizza

To get the most benefit from your flours and breads, choose the "whole grain". People who eat more whole grains may have a lower risk for heart disease, diabetes and some cancers.  Read more...

Asparagus Linguine Recipe
Asparagus Recipe

Asparagus is an excellent source of folic acid and contains other nutrients such as vitamin C and potassium, among other vitamins and minerals. Try this delicious asparagus, lemon and dill schrimp recipe!  Read more...

Healthy Sunday Breakfasts
Delicious Mother's Day Recipes

Imagine the aroma of fresh baked pancakes, sweet berry toppings and savory frittata's. Prepare an unforgettable brunch that will be a healthy start to your day.  Read more...

Avocado Salad Recipes
Avocado Salad Recipes

Although avocados have been avoided for their high fat content, the fat is actually a heart healthy fat important for a healthy diet. Recipes: Avocado Apple Salad & Smoked Salmon & Prawns with Avocado Salsa  Read more...

Crockpot Pho Recipe
Crockpot Pho

It is common belief that noodles belong in the same category as white bread; however, there are noodles that don't deserve that reputation. If you love noodles you will love this Crockpot Pho recipe!  Read more...

Cinnamon Walnut Whole Grain Muffin Recipe
Walnut Whole Grain Muffin Recipe

Here is a recipe that is sure to bust the "health food tastes like cardboard" myth one dessert at a time! We also included some great tips to "healthify" your favorite muffin, brownie or cookie recipe.  Read more...

California Black Bean Burger Recipe
Black Bean Burger

Health experts are always making recommendations to bulk up on fibre intake; it's a necessary part of our diet that we often don't get enough of. This delicious black bean burger recipe is both delicious and high in soluble fibre!  Read more...

Three Delicious Shepherd's Pie Recipes
Shepherds Pie

Today's recipes are focused around one of the best comfort foods – Shepherd's Pie. Yumm. This one pot meal is warm, fragrant and reminds us of childhood memories. We've come up with three delicious recipes to suite all your taste buds and still comfort you on those chilly evenings.  Read more...

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