HEALTHY EATING HEALTHY YOU

• 1 19-oz can chick peas, drained and rinsed well
• ¼ C flat leaf parsley
• 1 clove garlic
• Juice of 1 lemon
• ½ tsp salt
• 1 tsp fresh ground pepper
• 2 Tbsp extra virgin olive oil

Combine the chick peas, parsley, garlic, lemon juice, salt and pepper in a food processor and blend.  Slowly add the extra virgin olive oil to continue blending the ingredients.  Add a small amount of water if a thinner consistency is desired.  Enjoy with fresh vegetables or baked whole wheat pita wedges.

**If you like added heat to any dish, add a small amount of chili powder/pepper or a jalapeno pepper!

Just another way to enjoy one of your daily fruit servings!  Mix in a small amount of a high fibre cereal (such as All Bran Buds) to add to the fibre profile that pear’s bring to our diet!

• 12 pears, cored and diced (option to peel)
• ½ C water
• ¼ C brown sugar
• 1½ tbsp ground cinnamon

1. Place all ingredients in a large pot and bring to a boil over high heat.
2. Reduce heat to medium and simmer for 15 minutes.
3. Allow to slightly cool and mix through food processor until desired consistency is reached.
4. Place in small containers for a quick easy-to-grab snack or share the batch amongst family and friends!

Comfort food doesn’t need to be filled with calories and fat!  Make this quick high-protein chilli which is sure to satisfy your palate any night of the week! 

Serves: 6

• 1 small onion, chopped
• 2 cloves garlic, minced
• 1½  tbsp extra virgin olive oil
• ¾ C chicken broth
• 1½  tsp dried oregano
• 1 tsp black pepper
• 1 jalapeno pepper, minced
• 1 C mixed frozen vegetables of choice (carrots, peas, corn)
• 10-oz chicken or turkey breast, cubed
• 1-19 oz can white kidney beans, drained and rinsed
• ½ C Italian parsley, chopped
• ½ C Monterey Jack cheese, shredded

1. Sauté chicken in a small amount of canola or vegetable oil until lightly brown.  Remove and place on a dish lined with paper towel.
2. Meanwhile in a soup pot, sauté onion and garlic in extra virgin olive oil.  Add in the jalapeno, oregano, pepper and salt (if needed to taste); sauté for another minute.
3. Stir in the chicken broth, beans, chicken and mixed frozen vegetables.  Bring to a boil.  Cover and simmer for 15 minutes.
4. Remove from heat; immediately stir in parsley and cheese and serve alongside a slice of whole wheat crostini bread.

Nutritional Analysis (per serving): 193 calories; 19.8 g Protein; 15.8 g Carbohydrate; 5.7 g Fat; 4.4 g Fibre

How will you dress up your next salad?  Spinach, baby greens or arugula are a great base to any seasonal salad.  The different vegetables and fruit you can add to any salad help to heighten the nutrient profile satisfying your hunger at mealtime! 

Serves: 4

• 300 g bag baby spinach
• 12 oz chicken or flank steak, grilled, cut into strips
• ¾ C pomegranate seeds
• 3 tbsp slivered almonds
• 1 C cherry tomatoes, cut in half
• ½ sweet onion, sliced
• 1 large carrot, shredded
• 2 tbsp goat cheese, crumbled

Dressing:

• ¼ C extra virgin olive oil
• 2 tbsp balsamic vinegar
• 1 tsp honey
• 1 clove garlic, minced
• Salt, to taste

1. Combine all ingredients for salad in a bowl.
2. In a small bowl, whisk together dressing and pour over salad.  Enjoy!

Eating for one?  Wash and prepare your individual portion for any night of the week!

Nutritional Analysis (per serving): 472 calories; 37.1 g PRO; 17.6 g Carbohydrate; 24.3 g Fat [0 trans; 5 saturated; 16 mono-unsaturated; 3.3 poly-unsaturated]; 8.8 g Fibre

Prepare this salad ahead of time for that quick lunch one afternoon or to accompany a picnic meal!

• 1 can chick peas (or any other bean of choice)
• ½ each red, green and yellow bell pepper, chopped
  

  Healthy Eating Healthy You

• ½ C baby carrots, chopped
• ½ red or sweet onion, chopped
• 1 clove garlic, chopped
• 2 tbsp extra-virgin olive oil
• 1 tsp balsamic vinegar (optional)
• 2 tbsp fresh basil, parsley
• Salt and Pepper to taste

Place all ingredients in a large bowl.  Refrigerate to keep cool.

Make this fresh, crisp cool salad as a side dish or lunch favourite!!

• 1 red bell pepper, chopped
• 2 celery sticks, chopped
• ¾ C baby carrots, chopped
• 1 pear, chopped
• 1 apple, chopped
• 2 mangoes, chopped
• 1 C strawberries, chopped
• ¼ C golden raisin (optional)
• ½ C mixed unsalted nuts or seeds  (peanuts, cashews, sun flower/pumpkin seeds)
• 1 tsp fruit based salad dressing (fig balsamic, raspberry vinaigrette,  mango-tangerine)

Chop all vegetables and fruit to the same size into a large bowl.  Add in raisins, nuts and dressing; mix well for dressing to coat. 

3 C soy beans (edamame), frozen
1 can corn kernels
1 red bell pepper, chopped
½ red onion, chopped
Fresh basil and parsley
Salt and pepper to taste

Combine the soy beans and corn into a dish and microwave for 4 minutes. Add remaining ingredients and enjoy!

1 C All Bran or 100% Bran Cereal
1 C Wheat bran
1½ C Low fat Vanilla Yogurt
2 C Whole wheat flour
½ C Brown sugar
½ tbsp Baking soda
1 tsp Baking powder
¼ tsp Salt
1 tbsp Cinnamon
½ C Skim or 1% milk
¼ C Canola oil
1 Egg
2 tsp Vanilla extract
3 Apples, cored and diced
¾ C Dried cranberries

1. Combine the cereal and wheat bran in a bowl. Stir in the yogurt and let it stand for 10 minutes.

2. In a separate bowl, combine the flour, brown sugar, baking powder, baking soda, cinnamon and salt.

3. Add the milk, oil, egg and vanilla to the bran mixture and stir to combine. Pour over the flour mixture and stir in the apple and cranberries.

4. Preheat the oven to 375F. Divide the batter among 16 greased or paper-lined muffin cups. Bake until the tops are golden and firm to the touch, about 25 minutes. Let cool on a rack for 5 minutes. Remove the muffins from the pan and let cool completely.

*change these into mini muffins for a little more portion control.  Switch up the fruits used as desired, and those that are available through the seasons: Pear, Mixed Berries (blueberries, raspberries, blackberries), Banana Nut, Raisin Bran.