Rich In Fibre & Protein Root vegetables are a favourite ingredient for my soups and stews. They’re filled with vitamins and minerals and are excellent thickeners. The many variations of dishes I make include beans, chicken, and lots of veggies. I love this variety because each has a slightly different flavour even though the base […]
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Hearty, Convenient Nutrition Chili is a recipe that is so easily adapted that it doesn’t need to be the same twice. This recipe is one that I’ve played with over the years as I introduce new ingredients to my pantry. I find kidney beans hard to digest, so I use a variety of others. This
No Sugar – Just Flavour Many people don’t realize the amount of sugar and preservatives added to many store-bought salad dressing brands. Just check out the label on your favorite. You may be shocked. The good news is that you can easily craft a homemade version with a few simple ingredients that will store nicely
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Roasted veggie goodness Vegetables take on a distinctively rich taste when roasted. I find them to be the best base for cream soups. This Roasted Red Pepper Goat Cheddar soup is high in flavour. With all the rich creaminess, you won’t believe it’s good for you! I like using Great Lakes Goat Dairy mild cheddar for
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By Sheila BotelhoServes 4-6 Make a classic dish more filling with this creamy Lentil Potato Leek Soup. The lentils add an even creamier texture, making it ideal for lunch or a late dinner. Pair it with an entree or my Zesty Arugula Pear Salad. Along with being low in calories and high in protein, lentils
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If you’re trying to go meatless for one meal each week, you’ll find this dish a tasty stand-in for meatloaf. Protein packed and filled with flavor, people will be coming back for seconds. Serve with a mixed greens salad. Ingredients: 1 tbsp coconut oil, plus extra for greasing 1 onion, chopped 1 leek, chopped 2
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Warmth & Nourishment This soup is jammed with both robust flavor and nutrients. Turmeric is known for its anti-inflammatory properties, which makes it a beneficial addition to many recipes. Make a double batch to enjoy for a cozy dinner and a quick lunch the next day. Enjoy with some fresh bread or a side-salad. Ingredients:
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Mom always said that breakfast is the most important meal of the day. It’s a time to provide your body with the fuel it needs to get energized for the day ahead. She was so right! Thanks Mom… For many, breakfast is an afterthought and it’s a mad dash to get out the door. If this
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Get your greens There are so many greens to choose from: Spinach, mesclun mix, kale, cabbage. This salad is very quick to prepare and doesn’t involve too much chopping, but it’s very flavorful and a great addition to lunch or dinner. Ingredients: 2 cups swiss chard/baby spinach mix 1/4 cup grape tomatoes 1/4 cup sliced
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Delight Your Tastebuds When peaches are in season, peach crisp is the perfect light dessert. When they’re not in season, flash frozen peaches are a great option. Peaches are filled with vitamins A and C, beta-carotene, lutein, zea-xanthin, and potassium. They are wonderful supporters of heart, skin, and eye health. And they taste delicious! Try this
Delight Your Tastebuds Raspberries are a sweet addition to your salad greens. If they’re not in season, use the frozen organic version. Allow them to thaw for 20 minutes and they’re ready for you. You can do the same anytime you crave the taste of the fruit you love when it’s not in season. Try
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Nourishing Whole Grains If you’re trying to get away from eating too much wheat, spelt is an excellent alternative.  This recipe is really simple to make with just a few ingredients and provides a filling base for an endless variety of lunch and dinner creations.  It makes 6 large or 8 small tortillas. Ingredients: 2
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Sweet Hydration Summer snacking can be nutritious, delicious and SIMPLE. Watermelon is one of those treats most little kids (and big kids) look forward to when the warm weather emerges. For a fun spin on a summer original, try this refreshing recipe! Minted Watermelon Pops Yield: 8 popsicles Ingredients: 4 cups cubed watermelon flesh (about
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Healthy Comfort Food My family eats a lot of bananas each week but inevitably, there are a few that get overripe. It’s a wonderful reason to make this hearty banana loaf. The spelt is a nutritious and filling alternative to flour, while the chia seeds and flax meal add an extra dose of protein, essential
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Zesty Arugula Pear Salad By Sheila BotelhoServes 4 Looking for something different to jazz up dinner? Try some some arugula. It tastes great on its own with a light vinaigrette. Add to this spicy green the sweetness of pear and the sharp, nutty taste of grated parmesan and you get delighted taste buds. I like
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