Cranberry-Pear Muffins

Share This: These healthy muffins are tasty, healthy, and a great way to fulfill your sweet cravings. The Muffins are high in Thiamine and folate. To reduce the saturated fat replace the butter with non-hydrogenated margarine or vegetable oil. Check out the nutrition facts panel (on the right) for detailed nutrition information. The daily value numbers […]

White Bean Soup

Share This: This white bean soup is nutrient packed, low in calories and is perfect for cold winter days. This soup is especially high in vitamins A, and C, and folate. Each serving contains around 2 servings of vegetables. Check out the nutrition facts panel (on the right) for detailed nutrition information. The daily value numbers […]

Edemame Dip

Share This: This Edamame dip is a great side to spice up your veggies. This recipe is high in folate. Check out 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 to be cautious of (fat, sodium or cholesterol) and […]

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 […]

Grilled Vegetables

Share This: We all need to have a quick-go-to vegetable dish in order to meet the required half plate of veggies at lunch and dinner. This is a quick one to have on hand, especially if you love to barbecue. But this recipe doesn’t require a grill, you can also just broil or bake your […]

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 […]

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 […]

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 […]

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

Broccoli & 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 […]

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 […]

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