1
smart nutritionTHE
EATING GUIDE
Your Complete Guide to a Healthy, Balanced Diet
JESSICA PENNER, RD
2 3
© 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.
4 5
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
6 7
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.
8 9
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
10 11
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
12 13
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
14 15
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
16 17
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
18 19
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
20 21
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
22 23
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
24 25
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!
26 27
LUNCH 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
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!
28 29
SNACK OPTIONS
ALWAYS always always
include a fruit or veggie
Follow the principle of
including 2-3 food groups
• 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
30 31
DINNER OPTIONS
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
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
32 33
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
36 37
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
38 39
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.
40 41
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
42 43
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.
44 45
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!
46 47
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
2 cloves garlic, minced
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
1.5 servings of fruits/veggies
1 tablespoon canola oil
1 large onion, chopped
2 cloves garlic, minced
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.
NUTRITION INFO PER SERVING
204 calories
6g fat
28g carbs
5g fibre 2g sugar
11g protein
0.5 servings of fruits/veggies
2 tablespoons canola oil
2 onions, chopped
2 celery stalks, chopped
1 large carrot, shredded
8 cloves garlic, minced
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.
NUTRITION INFO PER SERVING
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.
NUTRITION INFO PER SERVING
216 calories
10 g fat
23g carbs
4g fibre8g sugar
11g protein
2.2 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
416 calories
15 g fat
45g carbs
6g fibre13g sugar
25g protein
1.5 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
369 calories
12 g fat
42g carbs
8g fibre6g sugar
26g protein
1.4 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
316 calories
7 g fat
41 g carbs
8 g fibre10 g sugar
24 g protein
2.2 servings of fruits/veggies
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!
NUTRITION INFO PER SERVING
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!
NUTRITION INFO PER SERVING
417 calories
18 g fat
43 g carbs
6 g fibre7 g sugar
27 g protein
1.9 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
290 calories
6 g fat
28 g carbs
3 g fibre1 g sugar
30 g protein
0 servings of fruits/veggies
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).
NUTRITION INFO PER SERVING
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
3 cloves garlic, minced
¼ tsp salt
1 tbsp canola oil
3 cloves garlic, minced
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
1.4 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
383 calories
18 g fat
38 g carbs
3 g fibre12 g sugar
18 g protein
0.8 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
343 calories
24 g fat
28 g carbs
1 g fibre16 g sugar
22 g protein
0 servings of fruits/veggies
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
NUTRITION INFO PER SERVING
242 calories
10 g fat
29 g carbs
3 g fibre0.6 g sugar12 g protein
0 servings of fruits/veggies
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!
NUTRITION INFO PER SERVING
354 calories
12 g fat
42 g carbs
6 g fibre7 g sugar
23 g protein
3.8 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
407 calories
14 g fat
63 g carbs
10 g fibre 18 g sugar
12 g protein
2.7 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
303 calories
7 g fat
54 g carbs
9 g fibre 16 g sugar
11 g protein
2.6 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
440 calories
6 g fat
84 g carbs
16 g fibre 6 g sugar
19 g protein
1.8 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
356 calories
5 g fat
61 g carbs
8 g fibre 3 g sugar
20 g protein
0.9 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
141 calories
7 g fat
18 g carbs
3 g fibre1 g sugar
2 g protein
0 servings of fruits/veggies
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.
NUTRITION INFO PER SERVING
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.
NUTRITION INFO PER SERVING
85 calories
6 g fat
8 g carbs
1 g fibre2 g sugar
3 g protein
2 servings of fruits/veggies
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
2.4 servings of fruits/veggies
1 lb fresh brussel sprouts
1 1/2 tbsp olive oil
1 1/2 tbsp balsamic vinegar
1 tbsp maple syrup
3 cloves garlic, minced
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.
NUTRITION INFO PER SERVING
111 calories
5 g fat
16 g carbs
3 g fibre 9.5 g sugar 1 g protein
1.6 servings of fruits/veggies
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
1.6 servings of fruits/veggies
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!
NUTRITION INFO PER SERVING
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.
NUTRITION INFO PER SERVING
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.
NUTRITION INFO PER SERVING
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
Top Related