EATING GUIDE - Smart Nutrition

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smart nutritionTHE

EATING GUIDE

Your Complete Guide to a Healthy, Balanced Diet

JESSICA PENNER, RD

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© 2015 Jessica Penner, Registered Dietitian All rights reserved. No part of this document may be reproduced or transmitted in any form by any means, electronic, mechani-

cal, photocopying, recording, or otherwise without prior written permission of Jessica Penner, Registered Dietitian.

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CONTENTS

INTRODUCTION

FOOD GUIDE BASICS

HEALTHY PANTRY BASICS

HEALTHY EATING BASICS

DAILY GOALS

PORTION SIZES

BREAKFAST BASICS

LUNCH BASICS

SNACK BASICS

DINNER BASICS

PROTEIN & FIBRE SOURCES

RECIPES

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INTRODUCTIONPeople are forever asking, “what’s the healthiest possible diet on earth?”

Researcher David Katz set out to answer this once and for all by analyzing the

medical outcomes of studies using low carb, low fat, low glycemic, Mediter-

ranean, mixed/balanced (DASH), Paleolithic, & vegan diets. There wasn’t one

clear winner. What proved to be healthy were the diets that had the follow-

ing in common:

“A diet of minimally processed foods close to nature, predominantly plants,

is decisively associated with health promotion and disease prevention.”

-Dr. David Katz

In other words…. EAT REAL FOOD! Eat mostly foods from plants like veggies,

fruits, nuts, seeds, legumes, & grains.

How much should I eat?

You’ll notice that this meal plan doesn’t list specific amounts of food to eat. This was done intentionally. Your body is not designed to eat the exact same amount of food at every meal. It is designed to eat in response to your needs

for growth and repair, and how much energy you expend. Your internal cues for

hunger and fullness will tell you how much to eat.

Your body is an amazing and brilliant organism! You just need to listen to it.

Take your kidneys for example. They are constantly filtering your blood, keep-

ing all sorts of blood levels within a tight window ( fluid, sodium, magnesium, calcium, etc.), and getting rid of waste products. This happens 24 hours a day without your conscious mind ever knowing about it.

If someone goes into kidney failure, they will need to be hooked up to a dial-

ysis machine to do the filtering work of the kidney. Dialysis saves lives, but a person’s quality of life goes down drastically. The machine can’t fine tune the needs of the body like a kidney can.

Turning to a meal plan with a prescribed amount of food is like shutting off your kidney and choosing to hook yourself up to a dialysis machine instead. A meal

plan can never take the place of your body’s knowledge of how much food it

needs.

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FOOD GUIDE BASICS

FRUITS AND VEGGIES

This food group should be the main focus of your diet. Fruits and veggies

contain fibre, vitamins, minerals, and numerous phytonutrients. Scientists are only beginning to understand the beneficial effect that these compounds have on the body. It is thought that they exert the most benefit when eaten as part of the plant they came from, instead of isolating them into supple-

ments. Start making fruits and vegetables a priority. Health will follow.

Each person should eat at least 7 servings of fruit or veggies each day. If you

have higher energy needs (large men, athletes, etc), then you will need closer

to 10 servings each day.

What is a serving?

• 1 cup of raw leafy greens

• ½ cup of cooked or raw veggies

• 1 medium sized fruit

• ½ cup of berries or diced fruit

GRAINS, STARCHES, ETC.

Choose whole grain options as much as possible. When a grain is refined, the germ and the bran are removed. These components of the grain con-

tain most of the fibre and nutrients such as Vitamin E, several B vitamins, and iron.

Rice:

• Make a large batch of rice. Keep it in the fridge (up to 3-4 days) or in the freezer (3-4 months). Cooking and cooling causes some of the starch to turn into “resistant starch.” The simple explanation for resistant starch is that it behaves like dietary fibre in the body. The rice will have fewer carbo-

hydrates that your body can use.

Pasta:

• Cook pasta al dente. This means to

cook it until it’s pliable but still has some chew in it. Cooking it to this

point will slow down your body’s

digestion, and consequently the ab-

sorption of carbohydrates into your

bloodstream.

Potatoes:

• Instead of baking or frying potatoes, boil them. Boiled potatoes take a longer time to digest and will produce a lower spike of blood sugar. Keep the peel on for more fibre and health benefits.• Try sweet potatoes in place of regular potatoes. Sweet potatoes contain

additional Vitamin A and fibre.

Bread:

• The best type of bread is authentic sourdough bread. Unfortunately, most sourdough breads found in the grocery stores are not TRUE, authentic sour-dough. Ask your local bakery if they keep a sourdough starter in house to

make their sourdough bread. Even better, start your own sourdough starter and make your own! It only takes a minute a day to maintain, and minimal

work to actually bake the bread. Check out this easy tutorial to get started:

http://www.smartnutrition.ca/recipes/how-to-make-a-sourdough-starter/• The next best choice is whole grain bread. Note that this is different than multi-grain bread. Whole grain bread contains the bran and germ of the grain, which contain fibre, minerals, and vitamins. To determine if a bread

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contains whole grains, take a look at the nutrition facts. Find the number of grams of carbohydrates and divide by ten. If the number of grams of fibre is equal to or greater than that number, you have correctly found a bread

made with whole grains!

Example: total carbs = 30g

30/10 = 3

total fibre = 4 4 is greater than 3, so this bread is most likely made from whole grains!

What is a serving?

• 1 slice of bread or ½ a tortilla, bagel, or pita• ½ cup of rice, pasta, quinoa, etc

• ¾ cup hot breakfast cereal, or 30g cold breakfast cereal

MEAT, FISH, PULSES, ETC.

This food group provides you with much needed iron. This mineral is a key

component of haemoglobin, which carries the oxygen in your blood to all the

cells of your body. When people are low in iron, they start to get tired easily, have difficulty concentrating, and become paler.

Choose less processed options as much as possible. Instead of eating a whole serving of cured meat, such as bacon or ham, use a small amount to flavour a whole pot of soup or other dish.

Fish are the best source of omega 3 fatty acids, which are important for healthy

skin, eyes, and neural functioning. Aim to eat fish or other seafood at least 2 times per week. If you don’t like fish or seafood, consider taking an omega 3 supplement.

What is a serving?

• ¾ cup cooked beans, chickpeas, lentils, or hummus• ¾ cup tofu

• 2 tbsp peanut, nut, or seed butter• ¼ cup nuts or seeds

• 2 eggs

• 75g (2.5 oz) or ½ cup of cooked fish, meat, or poultry

DAIRY, ETC.

This food group provides you with much needed calcium. This mineral keeps

up your bone mineral density, for nerve conduction, and for muscle contrac-

tion.

Yogurt

Yogurt is a great way to increase your protein intake. Look for a yogurt that

contains at least 8g protein per 100g serving. These will usually be labeled

as “Greek yogurt.” Check the label though... not all Greek yogurts are high in

protein!

What is a serving of dairy?

1 cup of milk or alternative fortified with calcium and Vitamin D¾ cup (175g) yogurt

50g (1.5 oz) cheese

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HEALTHY PANTRY BASICS

Stocking your pantry and fridge with healthy foods is an essential step to eat-ing well! The following are basic foods and ingredients for healthy living.

NUTS & SEEDS

Think of nuts and seeds as nature’s multivitamin. These mighty little foods are filled with minerals, healthy fats, plant protein, anti-oxidants, and more. They’re the complete package. Observation studies show that people who consume nuts everyday are less likely to develop diabetes or heart disease,

which are two of the leading causes of death and morbidity in North Amer-

ica. To see health benefits, you only need to eat 1/4 cup of nuts/seeds, or 2 tablespoons of nut/seed butter each day! Portion control is important be-

cause they are high in calories.

• nuts: almonds, brazilnuts, cashews, hazelnuts, macademia nuts, pecans,

pistachios, walnuts

• although all nuts are healthy choices the varieties that pack the most nutrition punch are almonds, pistachios, and walnuts• seeds: chia, hemp, flax, pumpkin, sesame, and sunflower• peanuts: technically a legume, but it acts and looks like a nut! Peanuts

are high in protein and iron

CANNED FOODS

Many canned foods are highly processed versions of healthier foods. For this

reason, canned foods should generally be avoided in the everyday diet. How-

ever, there are some gems hidden in the canned food section!

• tuna and salmon. A fast and economical way to eat more fish! • chickpeas, black beans, lentils, kidney beans. High fibre meat alternatives!• canned tomatoes (diced, sauce, paste). Tomatoes contain lycopene, an

important phytonutrient for prostate health. Studies show that lycopene

from canned tomato products is actually better absorbed than from fresh tomatoes!

• coconut milk. A great product for making curried dishes.

• evaporated milk. A healthier substitute for cream in pasta sauces

DRIED FOODS

When water is removed from food it’s cheaper to transport and lasts longer

on the shelf. Buy these in bulk. That way your weekly grocery trip will mostly be the fresh items you need.

• lentils, chickpeas, black beans, etc.• dried fruit such as apricots, raisins, figs, prunes, and dates. These are great to add flavour and a bit of natural sweetness to dishes. Watch out for portion control, as they are high in calories. One serving is a 1/4 cup.

FATS & OILS

Use these to flavour dishes and prevent food from sticking to pans. The key is to use enough to do the job but not go overboard, as fat is the highest ener-

gy source in calories per gram.

Some fats contribute to chronic inflammation while others are beneficial in preventing it altogether. These are my top choices for easily sourced anti-in-

flammatory cooking fats and oils.

• canola oil: low in saturated fats, good source of omega 3. Heat stable

and suitable for all purposes (cooking, baking, and dressings). Very light in flavour.• olive oil: very similar fatty acid profile to canola oil but lower in omega 3. Also heat stable and suitable for all purposes. Look for extra virgin olive oil.

This option imparts more flavour than canola oil. • avocado oil: very high in heart-healthy mono-unsaturated fats. Good all

purpose oil, but more expensive than canola or olive oil.

• coconut oil: the jury’s still out on coconut oil’s effect on heart health. Unlike what you may have read, it’s not a cure all. Use in moderation. It’s heat stable and suitable for cooking and baking. Hard at room temperature

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and therefore more difficult to use for dressings. Adds a coconut flavour to dishes.

• butter: Use in moderation. The jury is still out on the health effects of butter. I included it in the list as a suitable alternative to baked products with hard margarine, which contains inflammatory trans fats. • flax, hemp, or walnut oil: not for cooking or baking, as the heat can de-

stroy the healthy fats. Good for salad dressings.

HOT BEVERAGES

Almost every culture has a traditional way of consuming a hot beverage; they are a very enjoyable way to increase fluid consumption! For maximum bene-

fit, drink without added sugar or cream.

• coffee: contains a cocktail of anti-oxidants and has been shown in studies to prevent type two diabetes, Alzheimers, and promote liver health.

• tea: black, green, red, white; they’re all full of anti-oxidants!

HERBS & SPICES

With next to no calories, these add a ton of flavour to dishes. On top of that, they’re also anti-inflammatory and help to prevent chronic disease. Avoid spice mixes as they can be high in sodium and fillers. Some notable herbs and spices include:

• turmeric

• cinnamon

• cayenne

• ginger

• black pepper

• basil

• thyme

• oregano

• rosemary

AROMATICS

Onions, garlic, and shallots are a group of veggies known as the aromatics. I use these in almost every meal I make! They provide a lot of flavour and are anti-in-

flammatory, because they provide healthy prebiotics for the gut. Garlic is also known for its heart health benefits. The aromatics can be kept in a cool, dark location for a few weeks.

TUBERS

The tuber veggies are starchy and contain a higher amount of carbs. Their nu-

tritional makeup is more similar to a grain so I consider these part of the “grain and alternatives” food group. These should also be stored in a cool, dark loca-

tion, but keep them away from the aromatics to lengthen the shelf-life of both.

Potatoes: When boiled, potatoes are one of the most filling foods on the plan-

et. They’re also a great source of potassium. Keep the skin on to maximize their

fibre and other nutritional value. Sweet potatoes: These are lower on the glycemic index than white potatoes,

which means they will cause a lower rise in blood sugar. Sweet potatoes are

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also higher in Vitamin A and fibre.

SWEETENERS

When the digestive tract meets a sugar, it doesn’t care one iota whether it came from a natural or refined source. The main key with sweeteners is to min-

imize their use. If you have a sweet tooth, don’t try to quit cold turkey. Work

on slowly reducing how sweet your foods are. For example, if you sweeten

your coffee or tea, start by adding 3/4 of the amount you usually would. Allow your tastebuds to get accustomed to this, then cut down again. Eventually your

sweet tooth will get used to less sugar!

CONDIMENTS

These are used to add flavour to foods. Below are my favourite choices that add flavour without the things we don’t need more of: sugar, salt, and calories.

vinegars: all types of vinegars are healthy choices. These can be used for

dressings, marinades, pickles, and to flavour home fries! Vinegar helps to lower the rise of blood sugar after a meal, making it a great choice for preventing or managing diabetes.

lemon and lime juice: great for dressings and marinades, these add a sour

component to a dish.

soy, fish, & oyster sauce: these sauces can be quite high in salt. Use sparingly to add flavour to Asian inspired dishes. Franks Red Hot and other hot sauces: made from hot peppers, these sauc-

es can add a lot of flavour without adding calories. Watch out for the sodium content.

salsa: a great low sugar substitute for ketchup. Use on baked potatoes, eggs, rice, etc.

greek yogurt: use as a substitute for sour cream for added protein and low-

er fat. For dishes that call for mayo, you can usually substitute about half the mayo for greek yogurt.

mustard: another low calorie condiment with a lot of flavour!pesto: made with oil and pine nuts, pesto is not low calorie. But it does contain heart-healthy fats. A small amount goes a long way to flavour a dish!

WHOLE GRAINS

Intact grains contain fibre, vitamins, and minerals. When a grain is refined, you lose some of these nutritionfal benefits. All the following are great healthy choices, when eaten in moderation.

• brown rice

• oats

• quinoa (a pseudo-grain)

• millet

• barley

• whole grain wheat (farro, freekah, tritcale, etc)

• buckwheat (pseudo grain)

• kamut

• rye

• spelt

• wild rice (pseudo grain)

• corn

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HEALTHY EATING BASICS

TIMING

It’s important to carve out a semi-regular schedule for meals and snacks.

Your body was designed to work with an ebb and flow of hunger and full-ness. If you graze throughout the day, your body never truly gets hungry

or full. If you wait too long in between meals, you move beyond hunger to

starving. Then when you do eat, you often eat right past your fullness cues and become stuffed.

Follow these guidelines:

1) Eat 3 meals and 1-3 snacks each day. These should be spaced about 3-4 hours apart. This will give your body a chance to develop an appetite in be-

tween feedings while also preventing yourself from mvoing beyond hunger into the ravenous state.

2) Don’t go longer than 6 hours without eating (other than overnight)3) Eat within 30-60 minutes of waking up in the morning

SAMPLE SCHEDULES

Breakfast Lunch Snack Dinner Snack

8:00 12:00 3:30 6:30 9:30

Breakfast Snack Lunch Snack Dinner

6:30 9:30 12:30 4:00 7:00

PROCESSING

As a general rule, the less processing a food has undergone, the healthier it

is. Processing takes away the work your body does to digest food, making it

faster for your body to absorb the carbohydrates, causing a spike in blood

sugar

Take a look at an apple as an example. Each step of processing reduces the

nutritional value.Peeled apple: loss of fibre in the feelApplesauce: loss of structure makes it easier to overeat

Apple butter: loss of water concentrates the sugar contentApple juice: loss of fibre and structureApple beverage: additional sugar added

Know the difference between natural foods, minimally processed, processed, and ultra-processed.

Natural: untouched. A carrot fresh out of the garden. Warm milk fresh from

the cow.

Minimally processed: A small alteration in the food for preservation. Freez-

ing. Drying. Milling. Fermentation. Pasteurization. Nothing has been added to the food.

Processed: A slightly modified food product, usually with salt, sugar, or other ingredients added for preservation. Bread, canned fish, cheese. Ultra-processed: Industrially modified product made from food extractions or from substances created in a lab. Soft drinks, packaged snacks, frozen pizzas.

Reference: Dietary Guidelines for the Brazlian Population

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Daily Fruit and Veggie ChecklistAim for at least 7 servings of fruit and veggies each day

Focus more on veggies (70% veggies and 20% fruit)

1 serving =

• ½ cup fresh fruit, raw or cooked veggies

• 1 medium size piece of fruit

• 1 cup of leafy greens

DAILY FRUIT & VEGGIE GOAL

Daily Fluid ChecklistAim for a minimum of 9 cups for women and 13 cups for men

What counts?

-Water: plain, sparkling, or with fruit, herbs, or veggies

-Coffee and tea: if you’re a regular coffee or tea drinker. If you consume these regularly you body adapts to the caffeine. If not, the caffeine acts as a diuretic and causes you pee more! Therefore, it doesn’t help to keep you hydrated.

-Milk: cow’s milk is 87% water so it definitely contributes to hydration! Milk alternatives would be very similar.

What counts but you don’t actually need?-Juice, pop (soda), sports drinks, slurpees, etc. : these all contain fluid but come at the expense of a lot of sugar. Save these for special occasions only.

-Coconut water, maple water, aloe vera water, etc.: these all contain fluids and electrolytes to replenish hy-

dration but are probably not necessary for most people going about their everyday lives. If you’re an athlete, they’re beneficial if you are working out hard for more than 60 minutes. If not, you’re better off with water. These drinks still come at the expense of some sugar content.

What doesn’t count?-Alcohol: it’s a diuretic for everyone. Make sure to drink an extra glass of water for every alcoholic drink you choose to consume.

-Coffee and tea: if you’re NOT a regular coffee or tea drinker. . If you consume these regularly you body adapts to the caffeine. If not, the caffeine acts as a diuretic and causes you pee more! Therefore, it doesn’t help to keep you hydrated.

DAILY FLUID GOAL

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PORTION SIZES

Use this guide when serving yourself at mealtime. Remember, this guide is only a starting point… it’s not a rule that you have to eat exactly that amount. It’s simply a tool to remind you about realistic serving sizes. If you’re out of touch with your physical hunger and fullness cues, then use this technique while you

learn how to reconnect with the subtle signals your body is giving you.

Grains and starchy foods = size of your fist

Meats and alternatives =size of the palm of your hand

Leafy veggies = size of both hands cupped together and filled up

Cheese and peanut/nut butter = size of your thumb

Butter, Peanut Butter, Dressings, Dips = size of the tip of your thumb

Fruit and veggies = size of one had cupped

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BREAKFAST OPTIONS

Aim to eat

a MINIMUM of

20-30g of protein

Women: aim to eat a

minimum of 8g of fibreMen: aim to eat a minimum of

10g of fibre

Follow the principle of

including 3-4 food groups

ALWAYS always always

include a fruit or veggie

YOGURT 4 WAYS

1. Plain Greek Yogurt with Berries and Nuts (sweetened with maple syr-up, honey, or jam to your liking)

2. Yogurt with Cottage Cheese and Cantaloupe3. Plain Greek Yogurt with Bananas and Bran Buds4. Plain Greek Yogurt with Peaches or Mangoes and Granola

SMOOTHIE 4 WAYS

1. Strawberry banana

2. Pumpkin spice

3. Peaches n cream

4. Chocolate peanut butter

OATS 4 WAYS

1. Cinnamon raisin overnight oats (Bircher Muesli)2. High protein banana peanut butter oatmeal3. Cranberry coconut baked oatmeal

4. Maple mueli with nuts and seeds

EGGS 4 WAYS

1. Poached eggs on toast with mushrooms

2. Fried eggs on toast with provincial herbs and cheese

3. Southwestern scrambled eggs

4. Greek omelette

LEFTOVER DINNER

We sometimes get trapped into thinking we need to eat “breakfast” food in the morning. Try to open your mind up to eating dinner for breakfast!

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LUNCH OPTIONS

Aim to eat

a MINIMUM of

20-30g of protein

Women: aim to eat a


10g of fibre





SALADS

Lemon Garlic Couscous Salad

Thai Mango Quinoa Salad

Mix and Match Leafy Salad

SOUP

African Peanut Soup

Greek Lentil Soup with BaconCurry Pumpkin Soup

Roasted Veggie Soup with Havarti Cheese

WRAPS

Chipotle Black Bean Wrap

FRENCH PANINI 4 WAYS

Turkey Cheddar Apple

Chicken Caprese

Caramelized Onion with Back BaconPeanut Butter & Basil

SALAD SANDWICH 4 WAYS

Bombay ChickenPesto Salmon

Sweet chili tuna

sundried tomato egg

LEFTOVER DINNER

It doesn’t get any easier than reheating some leftovers!

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SNACK OPTIONS





• Hummus and carrots

• Pear with mixed nut butter• Raw broccoli spears with salsa ranch dip• Celery with peanut butter and raisins• Choice of snack bar with a piece of fruit• Plain latte with a banana• Snap peas and tuna dip

• Greek yogurt with berries• Cottage cheese with peaches canned in water• Cheese and whole wheat crackers with grapes

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DINNER OPTIONS

Women: aim to eat a


10g of fibre





Aim to eat

a VARIETY of

meat & alternatives throughout the week

Aim to eat a variety of meats and alternatives throughout the week.

EXAMPLE:

Monday LentilsTuesday Eggs

Wednesday Chicken

Thursday Tofu

Friday Fish

Saturday Beef or Pork

Sunday Leftovers

CHICKEN & TURKEY:

Balsamic Chicken BakeBuffalo Chicken QuinoaTexan Turkey

Crispy Red Hot DrumsticksPeanut Chicken Stirfry

FISH AND SEAFOOD:

Chili Lime Shrimp BowlQuinoa Crusted Fish

PORK:

Thai Peanut Pork

VEGETARIAN:

Cheddar Apple Oven Pancake

Sweet Chili Peanut Tofu

White Cheddar Mac n Cheese

Roasted Veggie LasagnaGaram Masala Skillet

Samosa Stew

Bean, Barley, and Salsa ScrambleLemony Dal

STARCHY SIDES

Perfect Home Fries

Sweet n Spicy Sweet Potato Nuggets

VEGGIE SIDES

Sesame BroccoliNutty Brussel SproutsMaple Carrots

Parmesan Asparagus

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PROTEIN SOURCES

To help you meet your meal protein goal, here’s a list of foods to bump

up your protein intake

1 cup of milk 9 g

1/4 cup skim milk powder 6 g

100g Greek yogurt 8-10 g (check label)

1/2 cup cottage cheese 14 g

1 egg 7 g

1/2 cup egg whites 14 g

100g extra firm tofu 14 g

3/4 cup pulses (black beans, chick-

peas, lentils, etc)6.5-7.5 g

1/4 cup almonds 7 g

1/4 cup roasted pumpkin seeds 17 g

100g regular oats 13.5 g

75g chicken breast 27 g

75 g pork tenderloin 21 g

75g light canned tuna 19 g

75g pink salmon 19 g

FIBRE SOURCES

To help you meet your meal fibre goal, here’s a list of foods to bump up your fibre intake

1 tbsp cinnamon, oregano, basil,

coriander, sage, or rosemary

2-3g

1 tbsp chia seeds 4g

1 tbsp hemp hearts 1g

1 oz oat or wheat bran 12g

28g (1/3 cup) All Bran Buds 11g

30g (1/2 cup) Fibre One 14g

leaving the skin on the potato 20% more fibre

1 oz almonds, hazelnuts, or pecans ~3g

1/4 cup roasted pumpkin seeds 4g

1 cup lentils, beans, chickpeas 12-19g

1 cup frozen green peas 14g

1 cup berries 3-8g

1/2 avocado 6.5g

1 tbsp flax seeds 2g

eating the skin of the apple 50% more fibre

1 pear 5g

1 cup squash 3-9g

3 cups popped popcorn 4g

1 tbsp inulin 3g

Reference: Canadian Nutrient File Reference: Canadian Nutrient File

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RECIPES

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YOGURT 4 WAYS

Yogurt Shopping Tips:

• Choose a yogurt with at least 8g of protein per 100g. In general the yogurts that fall under

this criteria will be a Greek style

• Choose a plain yogurt. Most sweetened yogurts are packed full of sugar. If plain yogurt is too

tangy, you can sweeten to taste at home with maple syrup, honey, or jam.

Plain Greek Yogurt

with Berries and Nuts

Plain Greek Yogurt

with Bananas and Bran

Buds

Yogurt with Cottage Cheese

and Cantaloupe

Plain Greek Yogurt

with Peaches or Mangoes

and Granola

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SMOOTHIE 4 WAYS

Smoothie Making Tips:

• Use frozen fruit to achieve a thick texture. No more watering your smoothie down with ice• For a guaranteed smooth texture invest in a high quality blender such as the Vitamix or the Blendtec. You won’t regret the purchase• Blend fresh greens such as kale or spinach with a bit of water. Freeze into ice cube molds to quickly add to your smoothies as needed

Strawberry Banana

1 cup of frozen strawberries

1 banana, peeled

1/2 cup pasteurized egg whites

1 tbsp flax seeds or hemp hearts

Peaches n Cream

1 cup frozen peach slices

1/2 cup cottage cheese1/2 cup orange juice

1/4 cup milk

1/4 tsp vanilla powder

Pumpkin Spice

1 banana, frozen

2 tbsp almond butter½ cup milk

1/3 cup pumpkin puree

½ tsp cinnamon

¼ tsp nutmeg

Honey, to taste (optional)

Chocolate PB

1 banana, frozen

3 tbsp cocoa

2 tbsp peanut butter1 tbsp honey (optional)¾ cup plain greek yogurt

¾ cup milk

For each recipe place all ingredients in blender. Start on low then turn up to high. Blend until smooth.

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OATS 4 WAYS

Whyk oats are a smart choice:

• Oats contain beta glucan, which has been shown to keep cholesterol levels in a healthy range

• One serving (30g dry) contains 4g of protein, nearly 3g of fibre, over 1g of iron, and is a good source of potassium, magnesium, and zinc

• Oats fall low on the Glycemic Index, which means they won’t spike your blood sugar

Cinnamon Raisin

Overnight Oats

3 cups oats

6 tbsp ground flax1⁄2 cup unsweetened coconut flakes 3⁄4 cup raisins1 tbsp cinnamon

3 apples, cored and diced 3 cups

milk

1 cup greek yogurt

Combine all ingredients in a large bowl and place in fridge to set.Oats are ready in a minimum of 10 minutes. Best if made the night before.

High Protein Banana

Peanut Butter Oatmeal

2 cups oats

4 cups milk1/4 cup brown sugar1 banana, mashed

1/3 cup peanut butter2 eggs

1/4 cup ground flax seeds

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Cranberry Coconut Baked Oatmeal

1 ½ cups applesauce (sweetened or unsweeteened)

⅓ cup brown sugar ONLY if you’re using unsweetened applesauce2 eggs

⅓ cup ground flax¼ cup melted butter1 cup milk

1 teaspoon vanilla extract

1 teaspoon cinnamon

1 teaspoon baking powder

½ teaspoon salt

3 cups rolled oats

1 ¼ cups fresh cranberries

⅔ cup unsweetened flaked coconut

Preheat oven to 375 degrees Fahrenheit.Combine the applesauce, sugar (if needed), eggs, ground flax, but-ter, milk, and vanilla extract. Stir in the cinnamon, baking powder, salt, and oats.Fold in the fresh cranberries.Pour into a greased 9x9 (or ungreased silicone) pan.Sprinkle with coconut.Bake for 30 minutes.

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Maple Muesliwith Nuts & Seeds

1.5 tsp butter or coconut oil 2 tbsp walnuts

2 tbsp salted pumpkin seeds

1 tablespoon flax seeds1 tablespoon maple syrup (or liquid sweetener of choice)

1/3 cup rolled oats

1 tbsp chia seeds

1 mango or peach (or other fruit of

choice), cut in slices

1/2 cup milk of choice

These are the amounts for a medium appetite. Double the recipe for a larger appetite or halve it for a small appetite. Melt the but-ter or coconut oil in a frying pan over medium heat. Add the nuts

and seeds and stir to coat. Saute for about 5 minutes (or until the seeds turn a light golden brown), stirring occasionally. Watch care-

fully after a couple of minutes as the seeds go from unburnt to burnt in a matter of a few seconds! Pour the maple syrup over the seeds and stir to coat. Remove from heat. In a bowl layer the oats, chia seeds, and seed mixture. Top with fruit and milk of choice!

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EGGS 4 WAYS

Why eggs are a smart choice:

• Each egg contains 6g of high quality protein, full of the right mix of amino acids.

• Eggs contain trace amounts of nearly every vitamin/mineral and are an excellent source of

choline, a substance your body needs to keep your cell membranes and memory in working

order.

Poached Eggs on Toast

with Mushrooms

2 eggs

1 slice of whole grain bread

butter1 clove garlic, minced

1/2 cup mushrooms, sliced

In a small frying pan place about 1 tbsp of butter. Heat on medium low. Add garlic and mushrooms. Saute until mush-rooms are soft. Meanwhile, fill a small pot halfway with water. Bring to a simmer. Gently swirl the water and crack one egg

into the centre vortex. Cook until desired texture is achieved. Re-peat. Meanwhile, toast a slice of bread and butter. Place eggs on top and salt and pepper to taste.

Fried Eggs on Toast with Pro-

vincial Herbs & Cheese

2 eggs

1 tsp provincial herbs (blend of thyme, sa-

vory, oregano, rosemary, and marjoram)

shredded cheese of choice (mozza, cheddar,

provolone, etc)

1 slice of whole grain bread

butter3 slices of tomato

Fry the eggs in a small frying pan. Add the herbs to the eggs as they cook. Sprinkle in some cheese and allow to melt. Meanwhile toast a slice of bread and butter. Place the tomato slices in a single layer on toast. Once the eggs are cooked and the cheese

has melted, transfer to the toast.

48 49

Southwestern Scram-

bled Eggs

1 tbsp canola or olive oil

1/2 red pepper, chopped

1/2 onion, chopped

2 cloves garlic, minced

1/4 tsp cumin1/2 tsp chili powder

2 eggs

1/4 cup egg whites 1/3 cup hredded cheddar cheese

salsa, for serving

Heat the oil in a frying pan over medium heat. Add in the red pepper, onion, garlic, cumin, and chili powder. Cook until soft-ened. Add in the eggs. Scramble fry until eggs are cooked (no more liquid left in pan). Sprin-kle with cheese. Allow cheese to melt. Transfer to a plate and serve with salsa. You may want to heat a portion of salsa in the microwave so as not to cool off the eggs.

Greek Omelette

1 tbsp canola or olive oil

1/2 red pepper, chopped

1/2 onion, chopped

1 cup baby spinach


1/2 tsp oregano

1/4 tsp salt3 eggs

1/3 cup egg whites

1/4 cup feta cheese

Heat the oil in a frying pan over medium heat. Add in the red pepper, onion, spinach, garlic, oregano, and salt. Cook until soft-ened. Scramble the eggs and egg whites in a bowl and add to the pan. Allow to cook for 2 minutes. With a spatula, gently lift one side of the eggs. Tilt the pan towards that side to allow the uncooked eggs to reach the bottom of the pan. Cook one minute. If you feel comfortable, flip the omelette over. If not, continue to encourage the uncooked eggs towards the bottom of the pan. Once the eggs are cooked sprinkle with cheese. Allow cheese to melt.

50 51

Why it’s a smart choice:

This salad will keep for a few days in the fridge. It’s a great dish to prep on

the weekend and then have on hand and ready to grab on busy days.

Herbs such as parsley and cilantro pack a lot of flavour, without adding salt, and are naturally low in calories. Herbs also contain health promot-

ing phytonutrients to help prevent chronic disease such as cancer or

diabetes.

LEMON GARLIC

COUSCOUS SALAD

Cook the couscous or quinoa according to your package’s directions. Meanwhile, whisk together the dressing ingredients. Pour the dressing

over the couscous or quinoa once it has finished cooking. Stir to combine. Place in fridge to cool. Prepare the rest of the salad ingredients and add

to the couscous or quinoa once it has cooled. NUTRITION INFO PER SERVING

247 calories

11 g fat

30 g carbs

3 g fibre2 g sugar

7 g protein

0.8 serving of fruits/veggies

Salad:

2.5 cups uncooked couscous (or quinoa)

1 large carrot, shredded

½ cucumber, chopped

3 stalks celery, chopped

3 large radishes, chopped

½ cup chopped red onion

1 bunch of parsley, chopped

½ cup feta, crumbled

Dressing:

½ cup canola oil

¼ cup lemon juice

1 tbsp vinegar

4 large cloves garlic, crushed or minced1 tsp salt

1 tsp sugar

SERVES 12

52 53

Why it’s a smart choice:

Quinoa and cashews are both vegetarian sources of iron (called non-

heme iron). The body isn’t able to absorb this type of iron as well as the

iron found in animal products (called heme iron). Vitamin C transforms the non-heme iron into a form that the body can absorb better. Mangoes and red peppers are both excellent sources of Vitamin C. So the ingredi-ents in this recipe work hand in hand to maximize its nutritional value!

THAI MANGO QUINOA SALAD

Place the uncooked quinoa and 2 cups of water in a saucepan. Bring to a boil then simmer until cooked. Meanwhile, chop the mangoes, red pep-

per, cilantro, and cashews into bite size pieces. Place in large bowl.

Combine the dressing ingredients in small bowl, then pour into bowl. Stir to coat pieces. Once the quinoa has cooked, allow to cool for a few min-

utes, then add to the large bowl. Place in fridge until salad has cooled. NUTRITION INFO PER SERVING

277 calories

13 g fat

36 g carbs

4 g fibre13 g sugar

7 g protein

1.1 servings of fruits/veggies

Salad:

1 cup quinoa, uncooked

1 large red pepper

2 mangoes

1 handful cilantro

1 cup red onion

1 cup cashews

Dressing:

1 tbsp fish sauce2 tbsp lime juice

½ cup mango or orange juice

2 tbsp canola oil

1 thai chili, chopped finely1 tbsp sugar

SERVES 8

54 55

MIX N MATCH LEAFY SALAD

• Greens: romaine, spinach, kale, arugula, etc

• Colours: peppers, onions, cucumbers, shredded carrots, corn, beets, mushrooms, etc.

• Protein topper: chicken breast, shrimp, hard-boiled egg, tofu, chickpeas, beans, lentils, etc.• Crunch: nuts, seeds, toasted chickpeas or lentils

Build a Base

Dressings• Whisk all ingredients together in a bowl. Will keep, stored in a closed container in the fridge,

for about a week.

Sundried Tomato & Feta

¼ cup olive oil

¼ cup water

1 tbsp balsamic vinegar

2 tbsp white vinegar

2 cloves garlic

1 tsp oregano

1 tsp basil

2 oz feta cheese

2 tbsp sundried tomatoes

Instead of whisking, use

the blender to blend into a

smooth dressing.

Greek Oregano

1/4 cup olive oil4 tsp lemon juice2 tsp oregano

1 tsp garlic powder

1/4 tsp salt

Red Curry Peanut

2 tablespoons natural peanut

butter2 tablespoons water

1 tablespoon soy sauce

1 tablespoon lime juice

1 tsp brown sugar

1 tsp red curry paste

Sweet Balsamic

2 tbsp balsamic vinegar

2 tbsp simple syrup

3 tbsp olive oil

½ tsp salt

2 cloves of garlic, crushed

To make simple syrup, com-

bine equal parts sugar and wa-

ter in a saucepan. Heat until sugar is completely dissolved.

Allow to cool before using.

Lemon Yogurt Poppyseed

1/4 cup plain yogurt1 tablespoon olive oil

1 tablespoon lemon juice

2 tablespoons poppyseeds

2 tsp sugar

1/4 tsp salt

SANITY SAVING TIP!

Take one day to prep salads for the week using the mason jar layering method! Put your ingredients in a mason jar, in the following order and then dump into a bowl when you’re ready to eat! 1. Salad Dressing2. Hard veggies or fruit (carrots, peppers, onions, etc)3. Beans/grains/pasta4. Chicken, eggs, tuna, cheese, etc5. Soft veggies & fruit (mushrooms, tomatoes, orange slices, etc)6. Nuts & seeds7. Leafy greens

Don’t use ingredients that will turn brown quickly (apple slices, avoca-dos, etc).

56 57

Why it’s a smart choice:Sweet potatoes are a great source of

• soluble fibre, which can help maintain healthy cholesterol levels• beta carotene, a form of vitamin A

• quercetin, an anti-inflammatory• chlorogenic acid, an anti-oxidant

Despite their sweet taste, sweet potatoes are low on the Glycemic Index, which means

they don’t cause a huge spike in blood sugar.

AFRICAN PEANUT SOUP

Heat oil in a large pot over medium high. Saute the onion until slightly browned. Add in garlic, ginger, cumin, coriander, cinnamon, and cloves.

Cook and stir one minute. Add tomatoes and sweet potatoes and cook for 5 minutes. Add water and season with salt.

Bring to a boil, then reduce to a simmer for 30 minutes.Blend soup with peanut butter and cayenne with an immersion blender (or transfer to a blender). Serve with cilantro (optional).

NUTRITION INFO PER SERVING

155 calories

7g fat

20g carbs

4g fibre 6g sugar

5g protein


1 tablespoon canola oil

1 large onion, chopped


1 teaspoon powdered ginger

1 1/2 teaspoons cumin

1 1/2 teaspoons coriander

1/2 teaspoon cinnamon

1 pinch ground cloves

3 medium tomatoes, quartered (or 1 can

of diced tomatoes)

2 lbs (900 g) sweet potatoes, sliced

5 cups water

1 teaspoon salt

1/2 cup peanut butter1 pinch cayenne pepper

fresh cilantro for serving (optional)

SERVES 12

58 59

Why it’s a smart choice:1 cup of cooked lentils has over 15g of fibre! But lentils on their own don’t have much flavour. In comes the bacon! Just a few slices of bacon are enough to provide a tidalwave of umami to this soup. Get the nutrition you need from the lentils and the flavour you want from the bacon. Win win!

GREEK LENTIL SOUP

WITH BACON

In a large pot, heat the oil over medium low. Saute the onion, celery, and

carrots until soft. Add in the garlic, bacon, and red pepper flakes and cook 1 minute. Add in the bouillon, salt, rosemary, oregano, bay leaves, water,

and lentils. Heat to boiling then simmer until the lentils are soft.Remove from heat and add in the lemon juice. Remove the bay leaves.


204 calories

6g fat

28g carbs

5g fibre 2g sugar

11g protein


2 tablespoons canola oil

2 onions, chopped

2 celery stalks, chopped

1 large carrot, shredded


4 slices bacon, cut in small pieces¼ teaspoon red pepper flakes1 tablespoon Chicken Better Than Bouil-lon

1/2 teaspoon salt

1 tablespoon rosemary

1 teaspoon oregano

2 bay leaves

12 cups water

2 ½ cups red lentils6 teaspoons lemon juice

SERVES 12

60 61

Why it’s a smart choice:This soup is full of healthy fats. The coconut flakes and milk have medium chain fats that are preferentially used by the body for energy instead of storage, and may cause a slight, temporary increase in metabolism after consumption.

The hemp hearts contain omega 3 fatty acids, which are great for the immune system, skin, hair, and a healthy heart.

And then there’s the pumpkin. Pumpkin has 33% more potassium than a banana, 50% the Vitamin A of carrots, and is a great source of lutein and zeaxanthan, which promote healthy eyes.

CURRY PUMPKIN SOUP

WITH HEMP HEARTS

Melt the butter over medium low in a soup pot. Saute the onions until translucent. Add in the flour and curry powder, and cook 1 minute.Add in the broth, coconut milk, pumpkin puree, soy sauce, and sugar.

Blend until smooth in blender. Return to stove and heat until boiling.Allow to cool slightly and then pour into soup bowls. Top each serving

with 1 tbsp hemp hearts.

Note:

This soup can be adapted to be gluten free. Omit the flour and whisk 1 tablespoon of corn starch into the broth before adding to soup. Also,

make sure your soy sauce and chicken broth are both gluten free.


276 calories

20 g fat

9g carbs

6 g fibre7 g sugar

9 g protein

1 serving of fruits/veggies

2 tablespoons butter1 large onion, chopped

2 tablespoons flour2 tablespoons curry powder

4 cups vegetable or chicken broth1 (18 oz) can coconut milk

3 1/2 cups pumpkin puree

2 tablespoons soy sauce

1 tsp sugar

1/2 cup hemp hearts, for serving

SERVES 8

62 63

Why it’s a smart choice:Soups are a great way to add both veggies and fibre to your day! One bowl of this soup provides over 2 servings of veggies and 4g of fibre! The evaporated milk is a good swap out for recipes that call for whipping cream. You’ll cut the calories by more than half but you’ll still get that wonderful creamy flavour and mouthfeel.

ROASTED VEGGIE SOUP

WITH HAVARTI CHEESE

Preheat oven to 400 degrees Fahrenheit. Finely slice the carrots, onions, and tomatoes. Chop the broccoli into small pieces. Line two baking sheets

with tinfoil. Arrange the veggies and garlic onto the pans, in a single layer as much as possible. Brush the oil onto the veggies. Bake for 20 minutes and flip over. Bake another 20 minutes or until the veggies just start to turn brown. The tomatoes will probably take the longest. Once the veg-

gies are cooked, transfer to a blender with 4 cups of water, the sundried tomatoes, and the beans. Blend until smooth. Transfer to a large pot. Add the rest of the water and the salt. Heat until simmering. Add in the milk, then the cheese (a handful at a time), allowing to melt in between.


216 calories

10 g fat

23g carbs

4g fibre8g sugar

11g protein


1/4 cup canola or olive oil1 lb carrots

1 lb broccoli

1 lb red onions

1/2 lb tomatoes

12 cloves garlic

8 cups water

1/3 cup sundried tomatoes

2 cups kidney beans, cooked

2 tsp salt

200g havarti cheese370 ml (14 oz) evaporated milkSERVES 12

64 65

1 2

3 4

5

Why it’s a smart choice:Store-bought dips are usually high in sodium. When you make bean dips and hummus recipes at home, you get full control of the ingredients! Black beans are a great source of folate, which is an important vitamin for pregnancy and heart-health!

CHIPOTLE

BLACK BEAN WRAP

To make the dip: Place all ingredients in a high-powered blender or food

processor. Blend or pulse to combine.

To make the wraps:

Spread about 1/4 cup of dip in the centre of a wrap. Layer with lettuce, corn, tomatoes, and cheese. To bump up the protein, add in some sliced

chicken breast. Fold the two sides in about an inch. Roll up from the bot-

tom to the top.

Chipotle Black Bean Dip:3 cups cooked black beans (2 cans,

drained and rinsed)

2/3 cup salsa

1/2 cup canola oil

1/4 cup lime juice2 cloves garlic

1/2 cup chopped onion

1 chipotle pepper in adobo sauce

1 tsp chili powder

1/2 tsp salt

Wraps:

Whole grain tortilla wrapsChipotle black bean dip

Shredded lettuceFrozen corn, defrosted

Chopped tomatoes

Shredded cheese

Sliced cooked chicken breast (optional)

SERVES

66 67

FRENCH PANINI 4 WAYS

What makes a panini “French?”

• When you use slices of French toast to make your sandwich!

• 1 egg and 2 tbsp egg whites will add 14g of protein to your meal.

Turkey Cheddar Apple oven roasted turkey deli meat

thin slices of cheddar cheese

thin slices of apple

Caramelized Onion

with Back Baconcaramelized onions

thin slices of mozzarella cheese

thin slices of back bacon

thin smear of fruit jam

Chicken Capresecooked chicken breast sliced lengthwise in

half

thin slices of tomatoes

thin slices of mozzarella cheese

fresh basil, cut into ribbons

garlic powder

Peanut Butter

& Basilnatural peanut butterfresh basil, cut into ribbons

INSTRUCTIONSCombine 1 egg and 2 tbsp of egg whites in a shallow dish. Add 1 tbsp of milk. Dip two slices

of bread into the batter and fry on a greased panini grill. Remove to a plate. Make a sandwich with your desired toppings. Return to panini grill and cook until cheese is melted or sandwich is warmed through.

68 69

SALAD SANDWICH 4 WAYS

Why it’s a smart choice

• This recipe substitutes greek yogurt for most of the mayo

Bombay Chicken canned chicken breast or leftover roasted chicken

shredded carrots

raisins

curry powder

Sweet Chili Tunacanned tuna

sweet chili sauce

chopped celery

Pesto Salmon canned salmon

prepared pesto

chopped spinach

Sundried Tomato Egghard boiled eggs

sundried tomatoes

oregano

fresh basil

chopped celery

BASE MIXCombine 1/2 cup of Greek yogurt and 2 tbsp of mayo. Choose a combo of ingredients from

the list below and stir it all together. Use in a sandwich. To increase the proportion of protein to carbs, make the sandwich open-faced! In that case, you may want to use a knife and fork

for ease of eating :)

70 71

Why it’s a smart choice:Vinegar has been shown to slow down the absorption of digested carbohydrates to the bloodstream. Slowing this down makes it easier for the body to process and store away energy until the next meal.

ONE DISH

BALSAMIC CHICKEN BAKE

Preheat oven to 395 degrees F. Sprinkle a 9x12 baking dish with the

potatoes, asparagus, onion, and top with chicken. Combine the vinegar,

oil, garlic, and sugar in a measuring cup. Pour sauce over the chicken

and vegetables. Sprinkle with rosemary. Lightly salt and pepper. Bake in heated oven for 40 minutes. Remove and sprinkle with tomatoes. Return to oven and bake a further 10 minutes. Allow to cool 5 minutes before

serving.


416 calories

15 g fat

45g carbs

6g fibre13g sugar

25g protein


1.5 lbs baby (new) potatoes, quartered

12 large stalks asparagus, sliced into 1”

pieces

1 large red onion, sliced into wedges

2 large chicken breasts, cut into 3-4 pieces each

salt and pepper

½ cup balsamic vinegar

¼ cup olive oil

6 large cloves of garlic, minced

4 tsp brown sugar1 tablespoon of dried rosemary

1.5 cups cherry or grape tomatoes, cut

in half

SERVES 4

72 73

Why it’s a smart choice:The ingredient list for Frank’s is short and comprised of everyday foods. It’s basically a very flavourful salt! 2 tbsp of Frank’s has the same sodium as 1/2 tsp of salt. When I use Frank’s in my cooking I omit the salt and voila: instant taste and spice! I would encour-age you to do the same: use it as a salt-replacing ingredient in the recipe instead of splashing it on at the table, which would only add extra sodium to an already salted dish.

BUFFALO CHICKEN QUINOA

Cook the quinoa according to your package’s instructions. While the qui-noa is cooking, saute the ground poultry and onions in a large frying pan

over medium. Once the chicken is cooked through, add the garlic, car-

rot, thyme, white pepper, tomato paste, water, bouillon, Franks Red Hot

Sauce, and navy beans. Cook until heated. Once the quinoa is cooked, stir it into the frying pan. Serve with grated mozzarella or crumbled bleu cheese on top and sticks of celery on the side.


369 calories

12 g fat

42g carbs

8g fibre6g sugar

26g protein


1 lb ground chicken (or turkey)

1-2 small to medium onions, diced

6-8 cloves of garlic

1 large carrot, grated

½ tsp thyme

⅛ tsp white pepper1 can (156 ml) tomato paste

Fill the empty tomato paste can half full

of water

1 tsp Chicken Better Than Bouillon⅓ cup Franks Red Hot Sauce1 (15 oz) can navy beans, drained and

rinsed (or 1.5 cups cooked)

1 cup quinoa, uncooked

1/2 cup shredded mozzarella or blue

cheese crumbles, for serving

4 celery stalks, cut into sticks for serving

SERVES 6

74 75

Why it’s a smart choice:This recipe is a superstar choice for boosting your iron status. One serving of this recipe has 5 mg of iron! Women should aim for 18 mg a day (27 if you’re pregnant) and men should aim for 8 mg.

Not only is this recipe high in iron, I designed it for your body to maximize the iron absorption.• Each serving has at least 50 mg of Vitamin C, which increases iron absorption• The combination of legumes (black beans) and meat increases the iron absorption from the legumes• Cooked in a cast iron pan, the total iron content could increase significantly!

TEXAN TURKEY QUINOA

In a large pot or skillet, saute the ground meat and onion until the meat is no longer pink. Add the red pepper and spices. Cook one minute. Add

the canned tomatoes, tomato paste, quinoa, water, corn, and black bean.

Stir to combine. Bring to a boil, then cover and turn down to low. Simmer until the quinoa is cooked (about 15-20 minutes). Serve with shredded cheese and tortilla chips (optional).

note:

This could also be made in a slow cooker. First saute the meat and onions

until the meat is cooked. Then transfer to a slow cooker. Add the rest of the ingredients (except the cheese and tortilla chips), then heat on low for several hours.


316 calories

7 g fat

41 g carbs

8 g fibre10 g sugar

24 g protein


1 lb (454 g) ground turkey or other ground meat (chicken, beef, pork,

bison)

1 onion, chopped

1 large red pepper, chopped

2 tsp garlic powder

2 tsp chili powder

¼ tsp chili flakes1 tsp oregano

1 can (796 ml or 28 oz) tomatoes

1 can (156 ml or 5.5 oz) tomato

paste

½ cup quinoa

1 cup water

1 cup frozen corn

1.5 cup cooked or canned black

beans (drained and rinsed)

1 cup shredded cheddar cheese

(optional)tortilla chips, for serving (optional)

SERVES 6

76 77

Why it’s a smart choice:This is a great recipe when you are in the mood for hot wings! These are a smarter choice because they are baked, not fried, and there’s more meat on a drumstick com-pared to wings. So for the amount of sauce you eat, you get more meat! Also, most buf-falo sauces are an even mix of Frank’s and butter. This recipe cuts down on the butter.

CRISPY RED HOT

DRUMSTICKS

Preheat oven to 425 degrees Fahrenheit (or 400 on convect). Line a rimmed baking sheet with aluminum foil. Spray with oil. Pat the chicken

dry with paper towel. Place the chicken, the flour, and the garlic powder in a plastic zip bag. Shake to coat. Place the chicken on the pan. Bake for 10 minutes. Turn the chicken over with tongs. Bake another 10 minutes.Meanwhile, stir together the butter and Frank’s. With a pastry brush, brush the sauce on the drumsticks. Flip over and brush on the other side. You’ll use about half the sauce. Bake another 5 minutes. Brush the sauce on again. Flip, brush with more sauce. Either brush on the remaining

sauce or discard the rest. Bake yet another 5 minutes.Cool and enjoy!

Note: for a complete meal, make sure to serve with a whole grain side

dish and veggies!


297 calories

20 g fat

5 g carbs

0 g fibre0 g sugar

23 g protein

0 servings of fruits/veggies

8 chicken drumsticks¼ cup flour (wheat or gluten free blend)1 tsp garlic powder

2 tbsp butter, melted⅓ cup Frank’s Red Hot Sauce

SERVES 4

78 79

Why it’s a smart choice:This recipe is a great way to eat more veggies. Each portion of this recipe has nearly 3 servings of vegetables! It also boasts more than 40g of protein. That might surprise you, since I only allotted half a chicken breast per person. This is just one example of how you can eat less meat while still getting your protein!

PEANUT CHICKEN STIRFRY

Preheat oven to 400 degrees Fahrenheit. Combine the sesame oil, soy sauce, ginger, and 1 minced garlic. In shallow baking dish, place the chick-

en and marinade. Turn to coat. Place in fridge for 20 minutes. Meanwhile,

make the sauce. In a small saucepan, heat the canola oil over medium

low. Add the garlic and cook until fragrant, about 1-2 minutes. Then add the lime juice, soy sauce, brown sugar, cayenne and peanut butter. Once the peanut butter has melted, add the water and stir to combine. Remove from heat. Once the chicken has marinated, place in the oven

and cook until an instant thermometer registers 180 degrees Fahrenheit. Remove from oven and slice thinly. Heat a large pot of water over high

heat. Once the water has boiled, add the spaghetti. Cook until al dente and drain. In a wok or very large frying pan, heat 1 tbsp of canola oil. Add

the veggies and cook until tender crisp. In individual bowls, layer pasta, veggies, chicken, and sauce. Top with chopped peanuts, if desired!


417 calories

18 g fat

43 g carbs

6 g fibre7 g sugar

27 g protein


For the chicken:

2 boneless, skinless chicken breasts

1 tbsp sesame oil

1 tbsp soy sauce

1 tsp grated ginger

1 garlic, minced

For the sauce:

2 tbsp canola oil

4 cloves garlic, crushed2 tbsp lime juice

2 tbsp soy sauce

2 tsp brown sugar

¼ tsp cayenne

½ cup peanut butter½ cup water

For the stirfry:1 tbsp canola oil

1 red pepper, chopped

8 ounces mushrooms, sliced

1 small zucchini, sliced

1/2 cup of sugar snap peas

1 large red onion, sliced

8 oz of whole wheat spaghetti (alterna-

tively, this dish could be served over rice)

SERVES 6

80 81

Why it’s a smart choice:The addition of quinoa as a coating for this fish adds important minerals such as magne-sium and iron. It also boosts the fibre on this meal!

QUINOA CRUSTED

LEMON FISH

Cook the quinoa according to your package’s instructions. Allow to cool and add in the garlic and onion powders. Cut the fish into thin strips. Place the fish into a large zip plastic bag or sealable container. Add in the flour and shake to coat. Whisk the eggs in small bowl. Then add to the fish. Shake to coat. Heat a frying pan over medium heat. Place the quinoa in a shallow bowl or a plate with a lip. One by one take the fish pieces and coat with the quinoa. Take a spoon and press the quinoa onto the fish to help it to stick. Transfer to the heated frying pan. Cook for 2 minutes on one side. Flip and cook another 2 minutes on the other side. The fish is cooked when it reaches an internal temperature of 165 degrees Fahren-

heit.


290 calories

6 g fat

28 g carbs

3 g fibre1 g sugar

30 g protein


3/4 cup dry quinoa1/2 tsp garlic powder

1/4 tsp onion powder1 lb of white fish (tilapia, pickeral, etc)1/2 cup flour (wheat or gluten-free)2 eggs

1 fresh lemon

SERVES 4

82 83

Why it’s a smart choice:Omega 3 fats are essential and healthy fats that are important for the health of your blood vessels, vision, skin, mood, and memory. Unfortunately, they can be difficult to work into your diet, since they are only found in a handful of foods. Wild salmon always

gets pointed out as a source, because it’s the best one, but you can get them through

other foods as well, such as shrimp.

CHILI LIME SHRIMP BOWLS

WITH MANGO

At least 20 minutes before cooking, combine the shrimp and the mar-

inade ingredients (oil, lime juice, chili powder, brown sugar, garlic, and

salt) in a covered bowl. This step can be done up to 24 hours before cook-

ing. Make sure to store in the fridge.

In a medium sized pot, boil together two cups of water and the rice. Once

it has boiled, cover and turn down to low until rice is cooked.

Meanwhile, heat the canola oil in a saute pan over medium. Add the

garlic, cumin, chili powder, and salt. Cook for one minute, then add the

beans. Turn down to low. Cook and mash the beans. Add water as neces-

sary to get a soft, refried bean texture.

Heat another saute pan over medium heat. Add the shrimp and marinade

ingredients. Cook until the shrimp is pink all the way through and sauce has boiled for at least one minute.

When it’s time to eat, layer the bowls with rice, bean mixture, diced red pepper, mango, red onion, and top with the shrimp and cilantro (option-

al).


329 calories

7 g fat

45 g carbs

6 g fibre8 g sugar

23 g protein

0.7 serving of fruits/veggies

1 cup dry brown rice (or leftover cooked rice)

1 lb raw shrimp (peeled and deveined)

1 tbsp canola oil

1 tbsp lime juice

½ tsp chili powder

2 tsp brown sugar


¼ tsp salt

1 tbsp canola oil


½ tsp cumin

¼ tsp chili powder

¼ tsp salt

1 can black or kidney beans, drained and

rinsed (or 1.5 cups cooked beans)

1 red pepper, diced

1 mango, diced

½ red onion, diced

fresh cilantro for serving (optional)

SERVES 6

84 85

Why it’s a smart choice:Using the plate method to balance meals can be challenging when eating soups, stews, or casseroles. With this dish, you can keep the components separate and people can serve themselves portions of each part at mealtime and then mix it all together to eat. That makes it easier to visualize what it looks like to fill up half the bowl with veggies!

THAI PEANUT

PORK STIRFRY

In a medium sized pot, heat the rice and 3 cups of water over high. When

the water comes to a boil, cover and simmer until rice is cooked. Mean-

while saute the ground pork in a frying pan until brown. While both the rice and the meat are cooking, heat the sauce ingredients in a small pot

over medium low. Saute the veggies over medium heat until tender crisp. To serve, layer the rice, meat, veggies, and sauce in bowls. NUTRITION INFO PER SERVING

520 calories

30 g fat

45 g carbs

5 g fibre8 g sugar

20 g protein


1.5 cups brown rice

1 lb lean ground pork

Sauce:

½ cup peanut butter1 (400 ml) can coconut milk1 tbsp brown sugar

1 tbsp thai red curry paste

1 tbsp soy sauce

1 tbsp lime juice

1 red onion, chopped

6 stalks celery, chopped

1 cup fresh snap peas

1 cup frozen corn, defrosted

SERVES 8

86 87

Why it’s a smart choice:The protein in eggs consistently scores high across different measurements of protein quality. Proteins, like words, are comprised of letters of an alphabet. Protein’s “alpha-bet” contains 21 letters called amino acids. 9 of these are called essential because the human body needs to get them from food, while your body can make the rest of them itself. So, if a protein source has a relatively high amount of essential amino acids, it rates well on the protein quality scores. Eggs are chock full of the right mix of amino acids.

CHEDDAR APPLE

OVEN PANCAKE

Preheat the oven to 450 degrees Fahrenheit. In a large oven-proof skillet or 9x9 pan, place the butter. Put the pan in the oven while it’s preheating. Take it out once the butter has melted (about 5 minutes). Scatter the ap-

ples and onion in the pan. Whisk the flour, eggs, milk, cinnamon, nutmeg, and salt together. Pour over the melted butter. Top with the cheddar cheese. Once the oven has reached 450 degrees Fahrenheit, place the pan in to bake for 15-20 minutes, or until an inserted toothpick comes out clean, and the cheese has melted, bubbled, and started to brown.


383 calories

18 g fat

38 g carbs

3 g fibre12 g sugar

18 g protein


1 tbsp butter2 small apples, chopped

½ small onion, chopped

1 cup flour4 eggs1 cup milk

½ tsp cinnamon

¼ tsp nutmeg

½ tsp salt

100g old cheddar cheese, shredded

SERVES 4

88 89

Why it’s a smart choice:One serving (150g) of firm or extra-firm tofu has over 21g of protein! This is about the same as one 75g chicken breast. Tofu has an advantage over the chicken breast though: you can eat twice as much for the same about of calories and protein!

SWEET CHILI PEANUT TOFU

Preheat oven to 400 degrees Fahrenheit. This doesn’t require a large pan so a toaster oven will work just fine. Cut a slit into the tofu packaging and drain out most of the water. Remove the packaging and wrap the tofu in

a clean tea towel. Press the tofu for 10-20 minutes. Since your arms will

get tired if you try to do this yourself, employ the help of a heavy pot. Just pot the pot on top and let it do the work for you. Cut the tofu into little cubes. Here is how I like to cut my tofu:

a) cut lengthwise into halves or thirds so that you end up with 2-3 flat pieces

b) cut the flat pieces into strips

c) cut the strips into cubes

Place the tofu and the cornstarch in the Ziploc bag or sealable container

and shake to coat. Open the bag or container and pour in the oil. Reseal

and shake to coat. Place tofu on an ungreased baking sheet in a single

layer. Bake for 10 minutes. Flip the tofu and bake for another 5 minutes.

For the sauce: whisk all ingredients together in a small bowl. Dilute with

water to achieve desired consistency.

Serve over rice and stir-fried veggies. Top with the sauce.


343 calories

24 g fat

28 g carbs

1 g fibre16 g sugar

22 g protein


For the tofu:

1 (350g) block of extra-firm tofu (import-ant to buy EXTRA firm)2 tbsp of cornstarch

1 tbsp of light tasting oil (canola or olive)Ziploc bag or sealable plasticware (eg: Tupperware)

For the sauce:

6 tbsp sweet chili sauce

1/4 cup peanut butter1 tbsp soy sauce

1 tbsp lime juice

1 tbsp sriracha sauce

SERVES 3

90 91

Why it’s a smart choice:This homemade version contains only whole food ingredients. Not only that, the nutri-tion profile is also much improved over the blue box store version!

• 3x more fibre• nearly 2x more protein• half the sodium• only 0.5g of sugar compared 7g in the KD

WHITE CHEDDAR

MACARONI & CHEESE

Fill a medium sized pot halfway with water. Cover with a lid.

Bring to a boil over high heat, and add in the macaroni. Turn down to medium heat. Stir periodically until macaroni is cooked. Meanwhile, grate your cheese, if needed and gather the rest of the ingredients near the

stove.

Once the macaroni is cooked, turn the stove off. Drain noodles in a colan-

der and return to the pot. Put the pot back on the hot element (but don’t

turn it back on... it will stay hot enough for a little while).

Crack the eggs over the noodles and stir until they are cooked. It will look weird and you will start to doubt why you decided to try this recipe. Stick with it. Everything WILL come together, I promise!

Next stir in the butter, milk, and salt until the butter is melted. Dump the cheese in and stir until the cheese is all melted and evenly distributed.

Note:

One easy way to increase your veggie intake is to add some fresh or fro-

zen veggies to the boiling water and noodles, just shortly before the pasta

is cooked! Some of my favouite add-ins include:

• Broccoli• Zucchini

• Cauliflower• Green peas


242 calories

10 g fat

29 g carbs

3 g fibre0.6 g sugar12 g protein


8 oz whole wheat macaroni

2 eggs

1 tbsp butter3 tbsp milk

1/4 tsp salt3.5 oz white cheddar cheese, grated

SERVES 6

92 93

Why it’s a smart choice:One slice of this lasagna provides you with nearly 4 servings of veggies! Roasting the veggies removes a lot of the water content, so you’re left with a concentrated amount of vegetables.

Despite all the cheese (which can be high in salt), the sodium and potassium ratio is about equal, since there are a lot of vegetables. High sodium diets have gotten the reputation of raising blood pressure. However, researchers are now finding out that the problem might be more to do with an imbalanced intake of potassium to sodium.

FALL HARVEST

ROASTED VEGGIE LASAGNA

Preheat the oven to 400 degrees Fahrenheit. If you have an oil mister, mist two baking sheets with olive oil. If not, pour a little olive oil into a small bowl and brush onto the sheets. Roughly chop the mushrooms,

zucchinis, peppers, and eggplant into bite-size pieces. Place on the two

baking sheets in a single layer (as much as possible). Chop the top off the bulb of garlic. Place on a sheet of aluminum foil. Drizzle oil on the

exposed garlic and wrap the garlic with the tinfoil. Place on the baking sheets with the veggies. Bake veggies in preheated oven for 15 minutes. Stir and bake again for 10 minutes. If the edges are starting to brown and most of the moisture has evaporated from the veggies, they are done. If

not, place back in oven, checking for doneness every 5 minutes. Remove

from oven and turn the oven temperature down to 350 degrees Fahren-

heit. While the veggies are baking, chop the onions into bite size pieces,

place about a tablespoon of oil in a frying pan, and sauté on low. They

should be soft and slightly caramelized by the time the veggies are done in the oven. Place the veggies and onions in a bowl. Squeeze the roasted

garlic out of its papery peels into the bowl. Stir to combine. In another bowl, stir together the cottage cheese, eggs, and parmesan cheese. Time to layer the lasagna! Place about a 1/4 cup of pasta sauce in the bot-tom of a 9x13 pan. Arrange 5 lasagna noodles on top. You can buy the

fast-cooking noodles and use as-is. If you buy the regular kind, you’ll need

to boil the noodles first. Next come 1/3 of the veggies, 1/3 of the cottage cheese mix, 1/3 of the chopped basil, 1/3 of the pasta sauce, and a small

sprinkling of mozza, saving most of the mozza for the top layer. Repeat

two more times. Bake in the oven for 40 minutes. Remove and sprin-

kle the top with the remaining mozza cheese. Set the oven to broil and

place the lasagna back in for 4-5 minutes. Watch carefully! You want the cheese to melt and start to turn brown. But take the lasagna out before the cheese starts to burn. Allow the lasagna to rest for 10 minutes before

cutting. This step is key for serving a lasagna that doesn’t fall apart when you try to lift it out!


354 calories

12 g fat

42 g carbs

6 g fibre7 g sugar

23 g protein


15 sheets of lasagna noodles

1 large jar of pasta sauce

1 lb mushrooms

1 each of red, orange, and yellow pep-

pers

2 medium zucchinis

1 medium eggplant

1 head garlic

2 medium sized onions

500 ml (2 cups) cottage cheese2 eggs

1/4 cup parmesan cheese400 g (14 oz) mozzarella cheeselarge handful of fresh basil leaves, sliced

into ribbons

olive oil, for brushing

SERVES 12

94 95

Why it’s a smart choice:Lentils are high in folate, fibre, iron, and potassium. One serving of lentils (3/4 cup) has 6 grams of fibre! Fibre can regulate bowel movements, keep the colon healthy, lower cholesterol, control blood sugar, and help achieve a healthy weight.

SWEET N SPICY

GARAM MASALA SKILLET

In a large pot heat the canola oil over medium heat. Add the onions and

saute until translucent. Then add the spices and garlic. Cook for 1 minute.Add the sweet potato, lentils, Better Than Bouillon, and water. Bring to a boil then simmer until everything is soft (about 20-25 minutes). Mean-

while, place the carrots, butter, brown sugar, and salt in a microwavable casserole dish with a lid. Add 1 tbsp of water. Cook in microwave, stirring every two minutes, until the carrots are soft. Alternatively, this step could be done in a small pot on the stove. Serve in bowls with the carrots, rai-

sins, unsweetened flaked coconut, and whipping cream. If you like spice, omit the cream. If you find it too spicy, add the cream.


407 calories

14 g fat

63 g carbs

10 g fibre 18 g sugar

12 g protein


2 tbsp canola oil

2 small onions (or 1 large), diced

1 tbsp garam masala

1 tsp cinnamon

1 tsp coriander

1 tsp cumin

1 tsp ginger

½ tsp black pepper

¼ tsp chili flakes4-6 garlic cloves, minced1 ½ lbs sweet potato, cut into bite-sized

piece

1 cup dry red lentils1 tbsp Chicken Better Than Bouillon (or vegetarian for vegan adaptation)4 cups water3 carrots, cut into coins

1 tbsp butter (or vegetable oil or coconut oil)

1 tbsp brown sugar

¼ tsp salt

1/2 cup raisins

1/4 cup unsweetened flaked coconut1/4 cup whipping cream (35% mf) or canned coconut milk (for vegan adapta-

tion)

SERVES 6

96 97

Why it’s a smart choice:Lentils are high in folate, fibre, iron, and potassium. Did you know that folate is a vitamin that can keep your heart healthy? Researchers aren’t exactly sure why, but high folate intake through food is associated with lower risk of heart disease.

PEACH CHUTNEY

SAMOSA STEW

In a large pot, heat the oil over medium low. Saute the onions until they start to soften. Add the garam masala, turmeric, cumin, salt, chili flakes, and garlic. Saute one minute. Add the diced tomatoes, tomato paste,

pech puree, carrots, water, Better Than Bouillon, potatoes, peas, chick-

peas, and tomatoes. Cook until the potatoes are soft (about 45 minutes).Serve on its own or with Naan Bread!

Note

Three options for peach puree:1) Place fresh, pitted peaches in a blender. 2) Defrost frozen peaches and blend.

3) Find peach puree in the baby food section.


303 calories

7 g fat

54 g carbs


11 g protein


3 tablespoons canola oil (or other light

tasting oil or butter)2 medium onions, diced

1 tablespoon garam masala

1 tablespoon turmeric

2 teaspoons cumin

1 teaspoon salt

¼ tsp chili flakes3 cloves garlic, minced

1 (28 oz or 796 ml) can of diced toma-

toes

1 (5.5 oz or 155 ml) can of tomato paste

1 cup of peach puree (see note)

2 carrots, grated

4 cups of water1 tablespoon of Better Than Bouillon paste (chicken or vegetarian)

2 lbs of potatoes, diced

2 cups of frozen peas

1.5 cups of cooked chickpeas (or canned)

½ cup sundried tomatoes

SERVES 8

98 99

Why it’s a smart choice:Barley is an underrated grain that deserve more attention! It has been shown in studies to help improve blood sugar balance and lower cholesterol when substituted for rice. It’s also an economical choice and has a great, nutty texture!

BLACK BEAN, BARLEY &

SALSA SCRAMBLE

In a large pan, heat the oil over medium. Saute the onion and garlic. Add

barley and stock. Simmer for 1 hour. Add corn, black beans, and salsa.


440 calories

6 g fat

84 g carbs


19 g protein


1 tbsp canola oil

1 onion, chopped

4 cloves garlic, minced1 cup barley

3 cups chicken broth

2 cups corn

1.5 cups black beans (or 1 can drained

and rinsed)

2/3 cup salsa

SERVES 4

Why it’s a smart choice:Lentils are high in potassium. Think of potassium as the antidote to sodium. When a person consumes more sodium than potassium, blood vessel health and blood pressure is compromised. Most North Americans’ ratio of sodium to potassium is off. Lentils are naturally low in sodium and high in potassium.

LEMONY DAL

Combine the rice and 2 cups of water in a medium sized pot. Bring to a boil and then simmer until rice is cooked. Meanwhile heat the oil in a large skillet. Add the onions and saute until soft. Add the garlic and spices. Cook for one minute longer. Stir in lentils, lemon zest, and stock. Simmer 20 minutes or until the lentils are soft. Season with salt, pepper, and lemon juice. Steam the brocoli. Serve over rice and steamed broccoli.


356 calories

5 g fat

61 g carbs

8 g fibre 3 g sugar

20 g protein


1 cup brown rice

1 tbsp canola oi

1 onion, finely chopped2 cloves garlic, minced

1/2 tsp ginger

1/4 tsp turmeric1/8 tsp garam masala

1 1/2 cups red lentilsgrated zest and juice of 1 lemon

3 3/4 cups vegetable broth2 cups broccoli

SERVES 6

100 101

Why it’s a smart choice:Potatoes are a great source of potassium, Vitamin C, and fibre... especially if you eat the skins! Keep those skins on! You’ll save time, effort, and boost the health factor of potatoes!

PERFECT HOME FRIES

Slice the potatoes into thin fries. Place in a large bowl. Cover with cold

water. Allow to soak for 30 minutes. Preheat oven to 400 degrees Fahr-enheit. Drain the fries in a colander. Line the bowl with a clean tea towel.

Dump the fries into the bowl and pat to dry. Try to get as much moisture

off the potatoes as possible. Use a second tea towel if necessary. Remove the tea towl from the bowl and add in the olive oil, garlic powder, onion

powder, and salt. Stir to combine. Arrange in a single layer on a baking sheet. Bake for 20 minutes. Then stir and bake another 10 minutes or until the fries are a nice golden brown.


141 calories

7 g fat

18 g carbs

3 g fibre1 g sugar

2 g protein


1 lb potatoes (any variety)

2 tbsp olive oil

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp salt

SERVES 4

102 103

Why it’s a smart choice:Sweet potatoes are a great source of:

• soluble fibre, which can help maintain healthy cholesterol levels• beta carotene, a form of vitamin A• quercetin, an anti-inflammatory• chlorogenic acid, an anti-oxidant

Despite their sweet taste, sweet potatoes are low on the Glycemic Index, which means they don’t cause a huge spike in blood sugar.

SWEET N SPICY

SWEET POTATO NUGGETS

Preheat oven to 400 degrees Fahrenheit. Cut the potatoes into thumb-sized chunks and place in a medium sized bowl. In a small bowl, stir to-

gether the oil and spices. Pour over the potatoes and stir to coat. Arrange the potatos in a single layer on a baking sheet. Lightly season with salt.

Bake for 20 minutes. Stir and bake another 5-10 minutes or until the po-

tatoes are crispy and slighly toasted.


139 calories

4.5 g fat23 g carbs

3.5 g fibre5 g sugar

1.8 g protein

1.5 lbs sweet potatoes

2 tbsp canola oil

1/2 tsp cinnamon

1/2 tsp cumin

1/4 tsp ginger1/8 tsp cayenne

salt

SERVES 6

104 105

Why it’s a smart choice:Broccoli and sesame seeds are both good sources of calcium, especially for people who don’t eat dairy products. Calcium’s most famous role is in bone health, but it’s also nec-essary for proper nerve function and muscle contraction!

SESAME BROCCOLI

In a microwable bowl, combine the oil, sugar, vinegar, and soy sauce.

Microwave on high for one minute. Alternatively, you could heat this up in a small pot on the stove. Steam the broccoli and coat with the sauce.

Sprinkle with sesame seeds.


85 calories

6 g fat

8 g carbs

1 g fibre2 g sugar

3 g protein


1 tbsp sesame oil

1 tbsp brown sugar

1 tbsp vinegar

1 tbsp soy sauce

2 tbsp sesame seeds

4 cups broccoli pieces

SERVES 4

106 107

Why it’s a smart choice:Brussel sprouts are tiny packages full of nutrition. This vegetable is high in fibre, potas-sium, iron, calcium, Vitamin C, and folate. Coincidentally, these nutrients are all very important during pregnancy. So, for all you expecting mamas out there, get your fill on brussel sprouts!

NUTTY BRUSSEL SPROUTS

Preheat oven to 400 degrees Fahrenheit. Slice the brussel sprouts in half and place in a mixing bowl. In a small bowl, stir together the oil, vine-

gar, maple syrup, garlic, and salt. Pour over the brussel sprouts and stir to coat evenly. Add in the pecans. Place the brussel sprouts on a baking

sheet with the cut side down. This takes a few minutes but it is well worth

the effort! Bake for 20 minutes or until the bottom starts to turn a cara-

melized brown. NUTRITION INFO PER SERVING

179 calories

12 g fat

16.5 g carbs5.5 g fibre6.6 g sugar5 g protein


1 lb fresh brussel sprouts

1 1/2 tbsp olive oil

1 1/2 tbsp balsamic vinegar

1 tbsp maple syrup


1/4 tsp salt1/3 cup chopped pecans

SERVES 4

108 109

Why it’s a smart choice:Carrots are high in Vitamin A, a fat soluble vitamin. This means our bodies need a source of fat to help absorb the Vitamin A. This recipe contains olive oil to meet that need!

MAPLE CARROTS

Preheat oven to 400 degrees Fahrenheit. Cut the carrots into coin-sized slices and place in a mixing bowl. In a small bowl, stir together the oil, maple syrup, and salt. Pour over the carrots and stir to coat evenly. Dump the carrots onto a baking sheet and arrange in a single layer. Bake for 20-30 minutes, or until the carrots start to turn a caramelized brown.


111 calories

5 g fat

16 g carbs

3 g fibre 9.5 g sugar 1 g protein


1 lb carrots

1 1/2 tbsp olive oil

1 1/2 tbsp maple syrup

1/4 tsp salt

SERVES 4

110 111

Why it’s a smart choice:Asparagus is high in Vitamin K and folate, and is a good source of many other vitamins and minerals. It contains a good dose of glutathione, which works in the body as an anti-oxidant, as well as a nutrient metabolism booster, and in the regulation of the immune response.

PARMESAN ASPARAGUS

Trim the tough ends off the asparagus. Heat the oil in a frying pan over medium low heat.

Add in the garlic. Once the garlic is fragrant, add in the asparagus. Cook

for 5 minutes, stirring occasionally. Add in the lemon juice and stir to scrape the garlic bits off the bottom of the pan. Cook another 2 or so minutes or until the asparagus is tender crisp. Turn off the heat and stir in the parmesan cheese. Serve immediately. NUTRITION INFO PER SERVING

87 calories

6 g fat

6 g carbs

2.5 g fibre 2.5 g sugar 4 g protein


1 lb asparagus

1 ½ tbsp canola or olive oil

3 cloves garlic, crushed

2 tbsp lemon juice

2 tbsp parmesan cheese

SERVES 4

112 113

Why it’s a smart choice:Almonds: This nut is the #1 most concentrated source of many key nutrients, such as calcium, magnesium, Vitamin E, protein, and fibre.Cashews: This creamy nut is a zinc superstar! Additionally, it has the least amount of fat and calories.Hazelnuts: These round little nuggets are the best nut source for iron. They are a rich source of heart-healthy mono-unsaturead fats, Vitamin E, and folate. Pecans: Admittedly, pecans don’t take first place in any of the key nutrients but they’re delicious and there truly aren’t any bad nuts. They are still considered a good source for many nutrients such as potassium and zinc.

MIXED NUT BUTTER

Over medium low heat, saute the nuts in a frying pan until they are a golden brown. Stir frequently to avoid burning them. Allow to cool slight-ly. Then place the nuts, oil, and salt in a high powered blender or food

processor. Process according to your machine’s instructions for making peanut butter. Avoid over heating your machine!


117 calories

11 g fat

3.5 g carbs1.5 g fibre0.5 g sugar2.5 g protein

3/4 cup pecans (unsalted)3/4 cup whole almonds (unsalted)3/4 cup hazelnuts (unsalted)3/4 cup cashews (unsalted)1/4 cup canola oil1/2 tsp salt

SERVES 24

114 115

Why it’s a smart choice:Tuna is a good source of omega 3 fatty acids. Most North Americans don’t get enough omega 3 fatty acids in their diet. These essential fats are important for the health of your nervous system and blood vessels. They also play a role in keeping skin and hair healthy!

TUNA DIP

Drain the can of tuna. Mix all ingredients in a bowl. Serve as a dip for veg-

gies, crackers, or as a filling in a sandwich.


63 calories

3.5 g fat1.5 g carbs0 g fibre1.5 g sugar6.5 g protein

1 can tuna

½ cup plain yogurt

¼ cup soft cream cheese½ tsp garlic powder

1 tsp better than bouillon

SERVES 8

116 117

Why it’s a smart choice:This recipe is an easy way to mix up a quick dip with ingredients you likely have on hand. The Greek yogurt adds protein, the salsa adds some veggies, while the ranch is in there for the flavour and creaminess.

CREAMY SALSA

RANCH DIP

Stir together and eat with raw veggies such as carrots or peppers.


98 calories

8g fat

4g carbs

0.5g fibre3g sugar

3g protein

1/2 cup plain Greek yogurt

1/4 cup salsa1/4 cup ranch dressing

SERVES 4

The granola and snack bar aisle can be overwhelming. The worst part is that most of the

options are just chocolate bars in disguise. Here’s how to sift through them and make a smart choice:

Look for a maximum 10:1 ratio of carbs:fibre. Only 3% of Americans get the recommended daily

amount of fibre! A team of researchers examined 545 products that called themselves “whole grain.” The 10:1 ratio was the best indicator for finding the healthiest product, i.e. lower in sodium/sugar and higher in fibre. This is the ratio of carb to fibre that naturally occurs in whole grains, so take a cue from nature. An even lower carbs to fibre ratio is better.

Look for a minimum of 4 g of protein. Protein is a nutrient that’s often missing from snacks. Pro-

tein helps keep you feeling fuller for longer. A good snack will be able to bridge a long gap in

meals and keep you satisfied for 1.5-2.5 hours. You’ll need protein to accomplish this goal.

Look for less than 8g of sugar. Although sugar isn’t the demon many people make it out to be,

most people do over consume the sweet stuff. It’s found in a ton of pre-packaged foods, so if you rely on convenience items, looking out for the sugar content is especially important for

you.

Avoid ingredient lists with several “-oses.” Ingredients ending in “ose” such as sucrose, glu-

cose-fructose, or high fructose corn syrup. The manufacturer has to list the ingredients in

descending order by weight. If they use several different types of sugar then they get pushed lower down on the list but if you added them all up, they would rank higher. Health Canada just

announced new labeling laws that will require manufacturers to lump all the sugars together so

the food companies will no longer be able to use this trick on you! But labels take a long time to change so it will be a couple of years before you can rely on this.

SNACK BAR GUIDE

118 119

PROTEIN SOURCES

To help you meet your meal protein goal, here’s a list of foods to bump

up your protein intake

1 cup of milk 9 g

1/4 cup skim milk powder 6 g

100g Greek yogurt 8-10 g (check label)

1/2 cup cottage cheese 14 g

1 egg 7 g

1/2 cup egg whites 14 g

100g extra firm tofu 14 g

3/4 cup pulses (black beans, chick-

peas, lentils, etc)6.5-7.5 g

1/4 cup almonds 7 g

1/4 cup roasted pumpkin seeds 17 g

1 cup regular oats 13.5 g

75g chicken breast 27 g

75 g pork tenderloin 21 g

75g light canned tuna 19 g

75g pink salmon 19 g

FIBRE SOURCES

To help you meet your meal fibre goal, here’s a list of foods to bump up your fibre intake

1 tbsp cinnamon, oregano, basil,

coriander, sage, or rosemary

2-3g

1 tbsp chia seeds 4g

1 tbsp hemp hearts 1g

1 oz oat or wheat bran 12g

28g (1/3 cup) All Bran Buds 11g

30g (1/2 cup) Fibre One 14g

leaving the skin on the potato 20% more fibre

1 oz almonds, hazelnuts, or pecans ~3g

1/4 cup roasted pumpkin seeds 4g

1 cup lentils, beans, chickpeas 12-19g

1 cup frozen green peas 14g

1 cup berries 3-8g

1/2 avocado 6.5g

1 tbsp flax seeds 2g

eating the skin of the apple 50% more fibre

1 pear 5g

1 cup squash 3-9g

3 cups popped popcorn 4g

1 tbsp inulin 3g

Reference: Canadian Nutrient File Reference: Canadian Nutrient File

EATING GUIDE - Smart Nutrition

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