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 […]
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 […]
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 […]
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 […]
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, […]
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 […]