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tofu glory salad bowl

Tofu Glory Salad Bowl

Whether you’re vegetarian, vegan or simply trying to eat less meat, this tofu salad bowl is a fantastic way to incorporate some much needed protein in your diet.

egg lettuce wraps

Egg Lettuce Wraps

These egg lettuce wraps are a quick and delicious way to make an energizing breakfast wrap and start your morning with some healthy greens.

lemony white bean arugula salad

Lemony White Bean & Arugula Salad

This recipe for lemony white bean & arugula salad is simple so anyone can make it. Learn how to pair it perfectly with protein to create a full meal!

4 things to know about tamarind

4 things to know about tamarind

What is tamarind and where can I use it? Here are the 4 things you need to know about tamarind to incorporate it into your next meal.

colorful chicken kung pao

Colorful Chicken Kung Pow

This colorful chicken kung pow is similar to what is served in Chinese restaurants, except that this recipe is loaded with healthy and colourful antioxidant rich vegetables for a boost of flavour and nutrition.

pina colada nice cream

Pina colada “nice” cream

Celebrate national ice cream day every day with this dietitian-approved Pina Colada “Nice” Cream.

peanut butter energy bite recipe

Peanut Butter Energy Bites

100 calorie healthy peanut butter energy bites for when you’re on the go! 3 grams of protein and zero refined sugars.

super simple seedy endurance crackers

Super Seedy Endurance Crackers

This seedy cracker is light and crispy and makes a great snack that is filling and nutritious! Pair with hummus, cheese, veggies or fruit.

Quick Chicken Soup

Quick Chicken Soup

There is nothing quite like homemade chicken soup, especially during the rainy spring season. This dietitian-approved recipe is sure to hit the spot!

strawberry banana shake

Strawberry banana breakfast smoothie

If you’re looking for a quick and nutritious breakfast smoothie idea that hits all your morning macros, try this dietitian-approved strawberry banana shake!

scruffy-winter-lasagna

Scruffy Winter Lasagna

This is not your standard beef, tomato, cheese lasagna, it’s a white lasagna loaded with some of the winter season’s healthiest produce (fennel, savoy cabbage, leeks, mushrooms). It is sure to hit the spot for comfort food, all the while covering all of your nutritional bases.

Quinoa cranberry butternut squash healthy stuffing

Quinoa stuffing with butternut squash, cranberries, and toasted pecans

A lighter and significantly healthier version of a classic holiday dish, this healthy butternut squash quinoa stuffing has all the same spices as its traditional cousin so you will be just as satisfied with the flavour.

Simple Salmon Patties

Simple Salmon Patties

These simple salmon patties are not only quick and easy to prepare, but they are also great for ‘hiding’ veggies from picky eaters (both big and small). Excellent source of omega 3, protein and calcium, plus they are only 270 calories each.

Tropical Protein Parfait

Tropical Protein Parfait

This recipe that will start your day off right. Tropical flavour, naturally sweet and 24g of protein per serving to help keep you full.

quinoa stuffing with roasted butternut squash

Quinoa stuffing with butternut squash

A lighter and significantly healthier version of a classic holiday dish.

quinoa salad

Mediterranean Quinoa Salad

Don’t you love it when your friend makes something that is yummy, simple, and satisfying, and then it becomes one of your favourite recipes?

ginger chile salsa and queso over black beans

Ginger Chile Salsa and Queso over Black Beans

Not only is this recipe easy, fast and healthy, this dish is great for keeping our gut bacteria happy!

healthy chocolate hummus

Healthy Chocolate Hummus

This recipe is great option to use as a fruit dip or to spread on top of whole grain toast.

lentil curry

Express Curried Lentils

This is comfort food at its best. And, if you need a delicious and healthy way to go meatless, this is your recipe.

apple cinnamon pancakes with yogurt

Apple Pancakes with Maple Cinnamon Yogurt

When looking for a warm and comforting breakfast or brunch, apple pancakes with maple cinnamon yogurt is a perfect option.

almond pancakes with creamy blueberry topping

Almond pancakes with creamy blueberry topping

Imagine the aroma of fresh baked pancakes with sweet berry toppings. They won’t only be delicious, they will also be healthy with extra fibre, healthy fats and protein.

mediterranean ancient grain salad

Mediterranean Ancient Grain Salad

For this Mediterranean dish, use any one of the 6 recommended ancient grains. One serving of this salad will keep you under 350 calories.

italian ancient grain salad

Italian Ancient Grain Salad

Use any one (or a combination) of our 6 recommended ancient grains for this 313 calorie per serving Italian salad, delizioso!

greek ancient grain salad

Greek Ancient Grain Salad

Use any one of the 6 recommended ancient grains to make this easy Greek salad. Only about 216 calories per serving!

asian ancient grain salad

Asian Ancient Grain Salad

If you love Asian food, you should try this nutritious (and calorie – conscious) salad. Use any one (or a combination) of the 6 recommended ancient grains.

mexican ancient grain salad

Mexican Ancient Grain Salad

Use any one of the 6 recommended ancient grains for a healthy Mexican grain salad. It’s only about 294 calories per serving!

indian ancient grain salad

Indian Ancient Grain Salad

Mmmm, curry! Use any one of the 6 recommended ancient grains for this healthy Indian grain salad. It’s only about 321 calories per serving!

skillet-poached huevos rancheros

Skillet-poached Huevos Rancheros

A healthy twist on the original, these Skillet-poached Huevos Rancheros are only 285 calories per serving.

Healthy Homemade Granola Bar

Healthy homemade granola bars

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

Barbecue Basa with Soya Chili Marinade

Barbecue Basa with Soya Chili Marinade

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

Hearty-Barley-Mushroom-Soup

Hearty Barley Mushroom Soup

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

pork lentil lettuce wraps

Pork & Lentil Lettuce Wraps

There are a plethora of reasons why we, as dietitians, love our lentils!

Fresh-Tomato-Salsa

Fresh Tomato Salsa

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

Almond Butter Spiced Apple

Almond Butter Spiced Apple

This is a simple, healthy twist for a mid-morning or late afternoon snack using just three ingredients – apples, almond butter & cinnamon!

cranberry apple bread recipe

Cranberry Apple Bread

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?

green power smoothie

Easy Power 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!

mushroom and spinach risotoo

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.

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.

black-bean-soup

Black Bean Soup

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.

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!

Broccoli and apple salad

Broccoli and apple salad

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!

Dietitian Health Tip-Prawns protein low in calories

Dietitian Health Tip: What’s delicious, full of protein and low in calories?

4 prawns contain 20 calories and only 35 mg cholesterol.

Halibut Skewers with Mango Mojito Salsa-Recipe

Halibut Skewers with Mango Mojito 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!

fennel red pepper salad

Fennel & Red Pepper Salad

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.

roasted curry curried cauliflower

Roasted Curry Cauliflower

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!

jicama blueberry green salad

Jicama Blueberry Green Salad

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.

layered jar salad wheatberries quinoa edamame

Layered Jar Salad

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.

Tomato Bocconcini Pepper Skewers

Tomato Bocconcini Pepper Skewers

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.

braised snow peas and radishes

Quick-Braised Snow Peas and Radishes

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.

basil chicken meatballs ponzu sauce

Basil Chicken Meatballs with Ponzu Sauce

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