Rice Kheer (Pudding)
Share This: Kheer is a common dessert in South Asian cuisine. Check out the nutrition facts panel (on the right) for detailed nutrition information. This recipe is an excellent source of Calcium, Vitamin D, and Vitamin B12. Half a cup of this recipe can be considered a serving of dairy. To make this dessert lower in […]
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 […]
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, Apricot, and Oat Muffins
Share This: Do you have difficulty coming up with healthy desserts, especially whole grain ones that taste great? Look no further these Quinoa-Oat muffins clusters will definitely satisfy your sweet tooth! This recipe is gluten free and vegan. It also is low in cholesterol, sodium, saturated fats, and contains 0 trans fats. Make sure to […]
Baked Eggplant Parmesan
Share This: Enjoy this amazing vegetable appetizer to accompany your meals to add an extra serving of veggies. This recipe has excellent sources of Fiber, Vitamin C, Vitamin B6, Vitamin B12, Calcium, and Folate. One cup of this recipe contains 3 servings of vegetables. To reduce the saturated fat choose lower fat cheese for Mozzarella and Parmesan. […]
Potato Skins
Share This: These potato skins can be an excellent and satisfying side dish, and replace your regular rice or bread. We kept it simple but you can add in salsa, beans, peppers, tomatoes, and roasted or sautéed vegetables of your choice. The analysis was done for the basic recipe. The basic recipe is high in Potassium, […]
Wake and Shake Smoothie
Share This: Try this smoothie recipe for breakfast or a snack. It is quick and easy and will help to keep you full for longer because of the fibre from flax seed. You could replace flax seed, with chia seeds, hemp seeds or any other nuts/seeds. You could replace the 2% milk for 1% or skim milk […]
Oatmeal with Apple, Cranberry and Almonds
Share This: Try this oatmeal recipe for breakfast. It is quick and easy and is an excellent option for diabetics. It is a great source of fibre and vitamins. You could replace the 1% milk with 2% or skim milk. Check the nutrition facts panel (on the right) for detailed nutrition information, the daily value numbers […]
Bell Pepper with Feta Parcels
Share This: Enjoy this bell pepper (capsicum) stuffed with feta cheese and vegetables as an appetizer or lunch. It is a great source of all vitamins except vitamin D. For a protein option you could add ground chicken or tofu to the mixture.Check the nutrition facts panel (on the right) for detailed nutrition information, the […]
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 […]
Egg Salad Sandwich
Share This: This egg salad can be enjoyed as a snack or at breakfast, but be cautious it is higher in cholesterol and sodium, so enjoy it occasionally or replace with low-fat mayo and cheese. The sandwich can be garnished with your favourite herbs or vegetables to add more nutrition and flavour. This recipe has excellent source […]
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, […]