Chicken Fajita
Share This: This sandwich can be great to take to lunch, fill it up with any leftover chicken, meats or beans. Choose lower fat and low sodium salsa and dressings. Here we used Ranch dressing but you can replace it with any of your favorite condiments. Check out the nutrition facts panel (on the right) for […]
Bean Wrap
Share This: Have a bean wrap for lunch to boost your protein and fibre intake. Add any beans and toppings of your choice, for additional flavour you can add low-fat, low-sodium ranch or mayo or salad dressing. Be careful of sodium, if using canned beans make sure your rinse well and drain before use. Make sure […]
Fish Curry
Share This: Include fish twice a week for improved brain and body function. This recipe provides omega-3s (EPA and DHA) and the rare Vitamin D. Make sure to check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amounts of nutrient that you need […]
Palak Chicken (Spinach Chicken)
Share This: This recipe is great way to integrate some cruciferous vegetables into your regular meals. Half a cup of this recipe makes up 2.5 servings of vegetables and 0.5 serving meat, making this recipe a good source of fibre, calcium, and many vitamins. To enhance the absorption of iron from this recipe, either add […]
Kadhai Chicken (Chicken Curry)
Share This: Making any South Asian cuisine healthy requires a little planning and some healthy side dishes. You always want to plan out your meals to make sure you add vegetables or you will be left with completely distorted portions on your plate. Some healthy sides include: Replacing white rice with brown rice, or regular […]
Lentil Soup
Share This: Go meatless with this lentil soup, use any lentils you like (green, red, black etc). Great as a side dish or a main meal by adding whole wheat pita chips or croutons. To keep the sodium low use low sodium canned tomato or use fresh tomatoes instead, and use only 1/2 a teaspoon […]
CHICKEN BIRYANI
Share This: When it comes to a party dish like biryani, it is difficult to know how to make it healthy. One way is to replace the rice with brown rice, and switch up the meat with white boneless chicken, or fish or lentils. When it comes to biryani, reduce your portions to no more […]
Shami Kababs
Share This: This is a very common South Asian meat dish. When it comes to foods like kababs, it is very easy to go overboard with the meat portions. Use this recipe and its nutrition facts as a guide. Limit the portions to about 1/2 cup (use an actual measuring cup) or use your palm […]
Quinoa Pilaf with Shredded Chicken
Share This: Replace your rice pilaf (or pulao) with a quinoa pilaf with this amazing recipe. The acclaimed super food, Quinoa, is packed with nutrition and has many health benefits. This recipe incorporates Quinoa with vegetables and chicken, to get a well-rounded meal. If you are a vegan, or vegetarian, you can always replace the […]
Sprouted Quinoa Savory Pilaf
Share This: Quinoa isn’t only great as a salad, you can make amazing savory dishes with it too. Or replace it with any dish that contains rice! This savory, low calorie side dish, can be enjoyed with any meal. The main ingredient, Quinoa, is considered a super food with many health and nutrition benefits. This specific […]
Shepherd’s Pie with Cauliflower Crust
Share This: You’ve probably always made Shepherds pie with potatoes and meat, how about switching it a bit and replace the potatoes with cauliflower instead. This automatically cuts away the carbs (potatoes) and adds a serving of cauliflower. For a much healthier option replace the ground lamb with ground chicken. Each portion provides ½ a serving […]
Broccoli with Chicken Stir Fry
Share This: This is another cruciferous vegetable containing recipe. A stir-fry can be a great way to incorporate many ingredients into a filling, tasty, and healthy meal. You can replace or add vegetables based on your preference. This specific recipe is high in Vitamin C, E, B6, Niacin, Folate. And will provide 1 serving of […]
Lemon Fish
Share This: This is a great recipe you can try to incorporate more fish into your diet. Health Canada recommends at least 2 (4 ounce or 75 grams) servings of fish per week, as fish contains healthy omega 3 fatty acids, Vitamin D and various other nutrients. This recipe is high in Vitamins D, E, B6, B12, […]
Roasted Brussels Sprouts with Pecans
Share This: This is a low-calorie side dish with a cruciferous vegetable and a great tasty way to incorporate more veggies with each meal. The recipe is a great source of Fiber, Vitamin C, Vitamin E, Thiamin and Folate. One cup of this recipe contains 2 servings of vegetables. Check the nutrition facts panel (on […]
Gobi Paratha (Flatbread Stuffed Cauliflower)
Share This: This is an Indian/Pakistani flatbread with stuffed cauliflower. Use 100% whole wheat for making the flatbread (paratha). This recipe is a great source of fibre, vitamins and minerals. Check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers in red indicates that the recipe has high amount of nutrient that you […]
Cabbage with Beef Pita Pockets
Share This: Enjoy this cabbage and beef stuffed in whole wheat pita pockets for lunch or dinner. It is a great source of all vitamins except Vitamin D and E. For a lower fat option, beef can be replaced by ground chicken or turkey and use canola or vegetable oil instead of butter. For a vegetarian […]
Pasta Primavera
Share This: This pasta is a great way to add greens to your meals. It contains zucchini but you can replace it with any of your favourite vegetables. Use whole wheat pasta instead of regular pasta, this will add fibre to your diet. Check the nutrition facts panel (on the right) for detailed nutrition information, […]
Falafel
Share This: Falafel is a filling meal to have for lunch or as a snack. It is also low in calories. If you make a falafel sandwich, dress it with hummus or garlic sauce instead of mayonnaise to keep it healthy. This recipe has a great source of Vitamin C, Iron and Folate. Check the nutrition […]