Are you looking for a way to make eating raw vegetables more enjoyable? Or maybe you want to pair a healthy dip with some tortilla chips for a weekend away camping? This rosemary black bean dip is a great alternative to store bought or packaged options. Packed with protein and flavour, this dip should make its way into your snack rotation. Plus, it is cost effective and quick and easy to make!
These brownies are full of nutrition from black beans and nut butter. Packed with protein, fibre, and healthy fats, you’ll satisfy your sweet tooth and your body will thank you!
This frittata recipe is packed with protein and vegetables! Try it for nutritious brunch, dinner, or prepare it on Sunday as part of your weekly meal prep!
Did you know that while pesto is traditionally made with pine nuts, that other nuts and seeds can be used as well? This pesto recipe is both plant-based, and gluten-free! The recipe also calls for beans, which up the protein and fibre content of this traditional spread. Mix this pesto into pasta, or spread it on some toast – there’s no cooking required!
With this smoothie you can taste the sunshine, even if it’s not sunny out! Try this tropical flavoured fruit smoothie today, with fibre and potassium from banana and mango, and a boost of protein from Greek yogurt. It’s a tasty and quick breakfast to whip up, and will leave you feeling nourished and hydrated. Pour this smoothie into a bowl and top with some lower-sugar granola, oats, or shredded coconut to have a delicious smoothie bowl. You can watch the video below, or read the recipe!
Many of us live alone, and a big batch of pancake batter may make too many pancakes for our needs! Whether you’re looking to treat yourself on Sunday morning, or you want to get away from the kids for a meal on your own, these single serving banana pancakes are the perfect fun and easy, yet indulgent breakfast! Bananas are high in potassium, and hemp hearts boost the recipe’s protein and fibre content.
Who doesn’t want to eat cookies for breakfast? The good news is that these banana nut breakfast cookies are a perfect way to start your day! Full of protein, fibre and omega 3 fatty acids, your morning bowl of oatmeal is now in cookie form. Not only can these cookies be eaten for breakfast, but they’re a perfect afternoon pick-me-up for those long work-from-home days.
Who doesn’t love a salty-sweet snack? This Greek yogurt parfait is the snack, especially if you’re craving a little dessert after dinner! While we don’t recommend too much snacking before bed, this nutritious treat is loaded with protein from Greek yogurt and almonds. Protein will satisfy those evening snack cravings and balance your blood sugar. This snack is also high in magnesium, a mineral that plays a role in producing melatonin and preparing our bodies for sleep.
There’s nothing like a fresh and hearty pasta dish. This white bean and veggie pasta is full of protein and fibre from ingredients like bean based pasta, white beans, and veggies. While this recipe is nutrient packed, it also features white wine and parmesan cheese – so you feel like you’re eating at your favourite Italian restaurant even though you’re in the comfort of your own home! Watch the video, or read the recipe written out below. Either way, we know you’ll love this healthy and hearty dish.
As the weather gets better and the sun comes out, smoothie season begins! Many people start drinking smoothies when it’s warmer out, especially for breakfast or as a snack. However, if we’re going to consider a smoothie as a meal, there are some things we need to consider. Sometimes, a smoothie made solely of fruit […]
We usually think of hummus as a savoury snack, great with carrot sticks and crackers, but what if we told you you could make dessert hummus? Beans and chickpeas are a great staple for your pantry at this time. Whether you use dried chickpeas, or canned chickpeas, they are low cost and shelf-stable! Chickpeas are a great source of plant-based protein and fibre. This cookie dough hummus is best served with apple slices.
With most of us staying home more than we are used to, we have a little extra time to hang out in the kitchen! This is a great opportunity to improve your skills in the kitchen and try out some new recipes.
Tuna and egg salad are popular sandwich fillings, but these days, we may be missing some of our usual staples. What if you don’t have ingredients, like eggs, in the fridge? Or, maybe you’re transitioning to a vegetarian diet? This chickpea salad recipe is the perfect high fibre and vegetarian protein packed sandwich filling that uses a common pantry staple – beans (aka pulses)!
It’s no secret that we’re searching for comfort these days. Being in our homes more than usual has us searching for stimulating, yet relaxing activities. Whipping up some tasty treats in your kitchen is a great way to engage your children, and mindfully indulge in a healthier treat during a stressful time. The following recipes […]
If you’re craving something warm…
We’re all in our homes much more than we’d like to be these days. Many of us are also looking for comfort in the midst of uncertainty. Imagine the smell of banana bread filling up your house with warmth and coziness as it bakes in the oven…
Banana bread is a traditional North American dessert enjoyed equally by both adults and children. It’s easy to make, requires no kneading, and it’s delicious! So dig out those frozen bananas from the bottom of your freezer, get your kids involved, and get baking! While this is a “comfort food” recipe, this recipe calls for rolled oats and whole-wheat flour. These ingredients add the benefit of fibre to your comforting treat!
If you’re craving something fresh to celebrate the beginning of spring…
Although it seems like spring is coming late this year, we will soon be seeing the green grass, blossoming trees and wildflowers! There’s a lot going on in the world, but why not celebrate the arrival of spring with a fruity dessert? Many of us start craving something light, fresh and fruity in terms of desserts around this time of year. To add that extra pep in your step this spring season, try this lemon poppy seed cake.
This recipe is easy to make and calls for olive oil (a healthier fat for heart health), plain Greek yogurt (a good source of protein and calcium), and lemon juice (a good source of vitamin C). Give this recipe a try and it might just become your go-to when craving something with citrus!
If you’re craving a frozen dessert …
With warmer days coming soon, it’s good to have a quick and easy cold dessert up your sleeve. Keep reading to find an easy recipe that might just become your children’s favourite way to get involved in the kitchen. This berry frozen yogurt is full of antioxidants from the berries, as well as calcium and protein from Greek yogurt. This makes for a delicious and nutritious choice!
Is it a pie, a lasagna, or an enchilada? Whatever you call it, this dish is a hearty, pulse-packed flavour party and a great way to use some of those canned beans in the pantry. Beans are packed with fibre, and are a sustainable and inexpensive protein.
We all have more time to cook lately. Nourishing our body with healthy foods is an excellent way to feel well and support our immunity while we are practicing social distancing and self-isolation.
What do we eat when we can’t visit restaurants? We say…extra time in your home means extra time to cook some delicious and nutritious meals! Pasta and nuts are two foods that have long shelf lives and are great items to stock-pile in your pantry during this time.
These griddle cakes with blueberry sauce contain flaxseed and oat flour to provide a boost of fibre to help keep you feeling full longer.
Adapted from Pinch of Yum, this cozy, bright, and nourishing “golden temple” soup is loaded with anti-inflammatory ingredients like turmeric, cauliflower, and cashews.
One-pan meals are ideal for the busy individual, and this recipe for a one-pan lemon roasted salmon with potatoes and asparagus covers all of your nutritional bases.
This spicy sweet potato soup recipe is the perfect addition to your repertoire and also contains a secret ingredient: chickpeas!
Cauliflower-based substitutes are everywhere these days. Turns out, it’s a pretty delicious alternative for potato salad too!
The Copeman Healthcare registered dietitian team has compiled a cookbook with ten of their favourite healthy go-to meals in the fall. From breakfast to dinner, Thailand to Italy – there is a wide variety to suit everyone’s food preferences. Kick-start your healthy diet this year with the second edition of Copeman Cooks.
The Copeman Healthcare registered dietitian team has compiled a cookbook with ten of their favourite healthy go-to meals in the spring. From salads to chicken, pork and tofu – there is a wide variety to suit everyone’s food preferences. Kick-start your healthy diet this year with the first edition of Copeman Cooks.
This recipe for Instant Pot Moroccan Chickpea Stew is full of protein and fiber. Plus, it incorporates a fall favourite – pumpkin!
These chicken meatballs substitute oats to help retain their structure, plus can easily be made gluten-free without sacrificing flavour or nutrition.
This recipe for back country lentil stew is a quick and easy meal that lends itself perfectly to cooking on the trail. Try it on your next hike or camping trip!
A quick and easy Middle-Eastern egg dish, great for breakfast, lunch or dinner, this shakshuka is great paired with whole grain bread, pasta or just on its own!
Look no further for your next vegan-friendly burger recipe with these beet and lentil patties – perfect for summer and year-round!
If you are looking for an extremely quick and easy dish to throw together when short on time, this recipe for a seasonal frittata is a great healthy meal!
Poke is one of the main dishes of Native Hawaiian cuisine, however in recent years it has gained popularity in North America. A poke bowl can be a great way to get in a good source of protein, veggies, complex carbohydrates and healthy fats. Learn how to build your own with this recipe!
Are you meatless and missing wings? Try these sriracha cauliflower bites! Less oily than regular wings, and full of fibre, these baked cauliflower bites are sure to be a hit at your next backyard BBQ!
Many don’t eat legumes often, but want to incorporate more of them into their diet. Ultimately: make it simple. Try this recipe for African Peanut Stew!
Overnight oatmeal is a simple and healthy on the go breakfast option with endless possibilities. Here are the basics to get started!
Warm up with this simple and quick recipe for miso soup with tofu and cabbage.
It is the time of year where having a few easy to prepare and festive party food options is always a good idea. These savory mushroom & onion cheese tarts are just that and will have your guests begging for the recipe!
Looking for a quick healthy source of protein for your lunch or snack? Try this tuna salad with a healthier twist (hint: this uses avocado instead of mayo)!
An excellent alternative to pasta, this spaghetti squash bowl will satisfy your cravings for Greek flavors, tantalize your taste buds, and extend your creative skills in the kitchen all the while fulfilling your nutritional needs for a healthy meal.
With a dressing that is verging on addictive as well as versatile, this mouth-watering vegan glory bowl is a must have in your menu rotation.
Try stopping at just one serving of this chickpea salad with sunflower vinaigrette, loaded with beets, carrots and feta cheese!
A little sweet and a little sour, these chili lime jicama sticks make for a refreshing afternoon snack or accompaniment for your next BBQ!
The Copeman Healthcare registered dietitian team has compiled a series of cookbooks with their favourite healthy go-to meals There is a wide variety to suit everyone’s food preferences. Kick-start your healthy diet with Copeman Cooks.
Inspired by a local Vancouver based Middle Eastern restaurant, Nuba, this recipe is a healthier twist on their cauliflower bites which are dangerously delicious!
Polpette di Melanzane is a classic Italian recipe which translates in English to “Eggplant Patties”. This recipe is made healthier with one simple swap!
Pasta can get a bad reputation, but with the right pairing it can be a quick, healthy and easy dinner – and these meatless stuffed shells are the perfect example of pasta done right!
Just because a meal sounds fancy, doesn’t mean it has to be complicated. This recipe for a one-pan paprika chicken bake takes about 10 minutes to prepare and is full of flavour and veggies to please everyone in your family!