Jerk Chicken Chili

Thanks to two types of beans, this chili is high in protein, fibre, B-vitamins and folate.  Using low-sodium stock, low-sodium soy sauce, and rinsing the beans keeps the sodium content at a reasonable level – which is heart-healthy, not to mention great if you’re just feeling bloated that day.  For a spicier version, substitute habanero chiles or add hot sauce.  Continue reading “Jerk Chicken Chili”

Mixed Vegetable Soba

This is an incredibly quick and easy recipe to throw together at the last minute with whatever leftover veggies you have in the fridge. A great source of fibre, vitamins A and C, iron, and protein, this ovo-vegetarian dish helps you meet your daily intake of a dark green and bright orange vegetable! You can easily substitute the egg with a quick pan-fried salmon fillet too. Continue reading “Mixed Vegetable Soba”

Butternut Squash Soup

Butternut squash is a local winter squash that comes into season in early fall and is available throughout the winter!  Squash is an excellent source of vitamins A and C, potassium, magnesium, manganese, and fibre.  Use a low-sodium vegetable broth in this simple and delicious homemade soup recipe. Continue reading “Butternut Squash Soup”

Pumpkin Pie Smoothie with Greek Yogurt

This smoothie is super easy to make and is a healthy alternative to having a piece of calorie-laden pumpkin pie.  The Greek yogurt adds lots of protein, calcium, and vitamin D, while the pumpkin adds only 26 calories and provides lots of vitamin A, C, K and E, as well as antioxidants like alpha- and beta-carotene.  Continue reading “Pumpkin Pie Smoothie with Greek Yogurt”

Strawberry Tea Bread

A twist on the stereotypical banana bread, this strawberry tea bread makes the most of summer’s favourite fruit! This delicious cake-bread is packed with vitamin C, vitamin A, iron, and protein. Serve with other fresh berries to for an extra anti-oxidants boost in this light dessert! Continue reading “Strawberry Tea Bread”

Homemade Sports Drink

Attention endurance athletes: try making your own sports drink at home to save money!  This recipe offers close to the same nutritional profile of commercial sports drinks (e.g. Gatorade), offering 50-70 calories per 8 ounces (250 mL) with about 110 milligrams of sodium, but at a much lower cost.  Get creative and try mixing different blends of juices (such as cranberry and lemonade) instead of orange juice to mix up the flavour options. Continue reading “Homemade Sports Drink”