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Crispy around the edges, tender in the centre, and packed with savoury garlic flavour, these roasted cabbage wedges make a delicious side dish for almost any meal. Despite their cheesy taste, they’re completely plant-based. Nutritional yeast provides the rich, savoury flavour without using dairy, while garlic, rice vinegar, and coconut aminos create a tangy, satisfying coating. Why You’ll Love This Recipe
A Little About Garlic: Garlic has been used in cooking and traditional wellness practices for thousands of years. It contains antioxidants and naturally occurring compounds that are being studied for their potential role in supporting heart and immune health. For the best flavour, use freshly minced garlic rather than the pre-chopped garlic sold in jars. Spice it up: If you enjoy a little heat, add one or two dashes of sriracha—or a pinch of red pepper flakes—to the garlic mixture. Makes: 8 servings Preparation time: 10 minutes Cooking time: Approximately 30 minutes Total time: Approximately 40 minutes  Ingredients
Serve these cabbage wedges with grilled chicken, fish, tofu, lentils, or your favourite plant-based protein. They also make a flavourful addition to grain bowls or can be enjoyed on their own as a warm vegetable snack. Storage and Reheating Store leftovers in an airtight container in the refrigerator for up to three days. For the best texture, reheat them in a 400°F (200°C) oven or air fryer until warmed through and slightly crisp. Simple ingredients, bold flavour, and perfectly caramelized edges—this might become your new favourite way to enjoy cabbage!
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A JUICY FAMILY BURGER PACKED WITH NUTRITION Looking for a healthier burger that doesn't sacrifice flavour? These Hidden Veggie Protein Burgers are one of our favourite ways to add extra vegetables to a meal without anyone noticing! Grated carrot and zucchini blend perfectly into lean ground turkey or beef, creating incredibly juicy, tender burgers that are high in protein and loaded with nutrients. Whether you're meal prepping for the week, feeding hungry kids, or firing up the grill for a quick weeknight dinner, this recipe is an easy way to enjoy a classic comfort food with a healthy twist. WHY YOU WILL LOVE THESE BURGERS
 Ingredients:
Serves: 4–6
Instructions 1. Cook the vegetables Heat the olive oil in a large non-stick skillet over medium-high heat. Add the grated carrot, zucchini, garlic, sea salt, and black pepper. Cook for 3–4 minutes until the vegetables begin to soften. Stir in the fresh parsley and cook for another 2–3 minutes until wilted. Remove from the heat and allow the mixture to cool for a few minutes. 2. Make the burger mixture Place the ground turkey or beef into a large mixing bowl. Add the cooled vegetable mixture and Parmesan cheese (if using). Mix gently until everything is evenly combined. Avoid overmixing to keep the burgers tender. 3. Form the patties Divide the mixture into 4–6 equal portions and shape into burger patties. 4. Cook Heat a lightly oiled skillet over medium-high heat (or cook on a preheated grill). Cook the burgers for approximately 3–4 minutes per side, depending on thickness, until cooked through. For turkey burgers, ensure the internal temperature reaches 165°F (74°C). For beef burgers, cook to your preferred level of doneness. 5. Serve Serve on a whole-grain bun with your favourite toppings or skip the bun and pair with a fresh garden salad, roasted sweet potatoes, or grilled vegetables for a balanced meal. FPF Tips
Nutrition Spotlight These burgers are an excellent source of lean protein, making them a great option after a workout or for a satisfying family dinner. The carrot and zucchini add fibre, vitamins, and moisture while helping increase your daily vegetable intake without compromising taste. Small changes like adding vegetables to everyday meals are an easy way to build healthier eating habits that last. Frequently Asked Questions Can I make these ahead of time? Absolutely! Form the patties up to two days in advance and keep them refrigerated until you're ready to cook. Can I freeze them? Yes! Freeze uncooked patties between sheets of parchment paper in an airtight container for up to three months. Thaw overnight in the refrigerator before cooking. Can I cook them on the BBQ? Yes! These burgers grill beautifully. Lightly oil the grill grates and cook over medium heat until fully cooked. Healthy eating doesn't have to be complicated. Simple recipes made with real ingredients can help fuel your workouts, support recovery, and make it easier to feed the whole family well. Give these Hidden Veggie Protein Burgers a try and let us know your favourite toppings! If you're looking for a simple weeknight meal that feels anything but ordinary, these Mediterranean Chicken Tacos are the perfect solution. They combine juicy seasoned chicken breast, fresh vegetables, creamy hummus, and a zesty tahini sauce, all wrapped in a warm tortilla. This recipe is packed with lean protein, healthy fats, and colourful vegetables, making it a nutritious option that doesn't sacrifice flavour. It's quick enough for a busy evening but impressive enough to serve when friends or family come over. The combination of Mediterranean-inspired ingredients creates a fresh and vibrant meal that's satisfying, nourishing, and easy to customize to your taste.  Why You'll Love This Recipe
Makes: 4 servings
For the Chicken
Instructions: Step 1: Roast the Chicken. Preheat your oven to 400°F (200°C). In a small bowl, combine the Italian seasoning, salt, and pepper. Rub the seasoning mixture evenly over the chicken breasts. Place the chicken on a lightly greased baking sheet and roast for 20–25 minutes, or until the internal temperature reaches 165°F (74°C). Remove from the oven and allow the chicken to rest for 5 minutes before slicing into thin strips. Step 2: Prepare the Mediterranean Salad. While the chicken is cooking, combine the cherry tomatoes, cucumber, red onion, olives, and jalapeño in a medium bowl. Add the balsamic vinegar and toss until everything is evenly coated. Set aside. Step 3: Make the Tahini Sauce. In a small bowl, whisk together the tahini, olive oil, lemon juice, cumin, and garlic until smooth and creamy. If needed, add a teaspoon of water at a time to reach your desired consistency. Step 4: Assemble the Tacos. Spread a layer of hummus onto each warm tortilla. Top with sliced chicken and a generous spoonful of the Mediterranean salad. Drizzle with the tahini sauce and finish with crumbled feta and fresh parsley. Serve immediately and enjoy! Nutrition Benefits: These Mediterranean Chicken Tacos provide a balanced combination of lean protein, healthy fats, and fibre-rich vegetables. Chicken breast supports muscle recovery and satiety, while olive oil, tahini, and olives provide heart-healthy fats. Fresh vegetables add vitamins, minerals, and antioxidants that support overall health and wellness. FPF Tip: Looking to boost the protein even further? Add an extra ounce or two of chicken to each taco or serve alongside a Greek yogurt-based side salad. These tacos also make an excellent post-workout meal thanks to their balance of protein and carbohydrates. Prep Time:15 minutes Cook Time:25 minutes Total Time:40 minutes As we head into the warmer months, meals start to shift toward something a little lighter, brighter, and more energizing—and this Lemon Chicken Quinoa Bowl is exactly that. Packed with lean protein, fibre-rich quinoa, and crisp spring vegetables, this recipe is perfect for busy weeks, post-workout recovery, or anyone looking to fuel their body with simple, wholesome ingredients. Whether you're prepping meals ahead of time or putting together a quick dinner after a workout, this bowl delivers both flavour and function. Why You’ll Love This Recipe Balanced & nourishing – protein, carbs, and healthy fats Perfect for meal prep – stays fresh for up to 4 days Light and refreshing – bright lemon flavour with fresh herbs Versatile – easy to customize with your favourite veggies  Ingredients:
Instructions: 1. Cook the Quinoa In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce the heat, cover, and simmer for 12–15 minutes until the water is absorbed. Fluff with a fork and set aside. 2. Cook the Chicken Heat olive oil in a skillet over medium heat. Season chicken with garlic, lemon zest, oregano, salt, and pepper. Cook for 5–6 minutes per side, or until fully cooked (internal temperature of 165°F). Remove from heat, let rest, then slice. 3. Sauté the Vegetables In the same skillet, lightly sauté asparagus and snap peas for 3–4 minutes until tender-crisp. 4. Assemble the Bowl In a large bowl, combine quinoa, vegetables, and cherry tomatoes. Top with sliced chicken and drizzle with fresh lemon juice. Toss gently to combine. 5. Finish & Serve Sprinkle with fresh parsley and feta cheese if using. Serving & Storage Tips Divide into containers for easy grab-and-go meals throughout the week Store in the fridge for up to 4 days Enjoy cold or lightly reheated Add a fresh squeeze of lemon or a drizzle of olive oil before serving to enhance flavour. Fuel Your Training This bowl is a great example of how simple nutrition can support performance. With a balance of protein for recovery, carbohydrates for energy, and fresh ingredients for overall health, it’s a go-to option for anyone staying active—whether you're in the gym, training for an event, or just building consistent healthy habits. Looking for a quick, nourishing snack or light meal that doesn’t require a lot of prep? This Simple Stuffed Avocado Bowl is as easy as it gets, with fresh ingredients, minimal effort, and packed with nutrients to keep you energized throughout your day. Whether you’re between meetings, heading out the door, or need a post-workout bite, this recipe delivers the perfect balance of protein, healthy fats, and fresh flavour. Why You’ll Love This Recipe This isn’t just quick—it’s functional nutrition at its best:
Make It Your Own Want to switch things up or boost your protein even more? Try:
A Go-To You’ll Keep Coming Back To Simple recipes like this are the foundation of sustainable, healthy habits. When eating well is quick and delicious, it becomes something you want to stick with, not something you have to force. Give this one a try and let it become part of your weekly routine!  (makes 2 servings)
Mix the cottage cheese and tomatoes in a small bowl. Place the avocado on serving plates, cut side up. Spoon half of the cottage cheese mixture onto each half. Top both halves with the pumpkin seeds and a little salt & pepper. Serve and enjoy! Looking for a rich, chocolatey dessert that actually supports your health goals? This silky Avocado Cacao Mousse delivers indulgent flavour with nourishing ingredients. The avocado creates a luxuriously smooth texture while adding heart-healthy fats that keep you satisfied. It’s quick to prepare, naturally sweetened, dairy-free, and perfect for a better-for-you treat. If you happen to have leftovers (unlikely ), store them in an airtight container in the refrigerator for 2–3 days. Why Choose Cacao? Let’s talk about a true superfood: cacao. You may see both cacao and cocoa powder at the store. They’re very similar, but the key difference is in how they’re processed: Cacao powder is cold-pressed and minimally processed. Cocoa powder is typically processed at higher temperatures, which can reduce some of its nutritional value. Because cacao is less processed, it retains more of its naturally occurring antioxidants, vitamins, and minerals. Potential Benefits of Raw Cacao:
It’s a simple swap that adds both flavour and functional benefits to your recipes.  (makes 3 servings)
Instructions: Place the avocado in a high-speed blender or food processor and blend until smooth. Add the cacao powder, and blend again. Add the rest of the ingredients (except the toppings) and continue to process until it reaches a pudding consistency. Remove from the blender or food processor and pour into serving dishes, and chill for at least 1-2 hours before adding optional toppings and serving. You can thank me later!:) This recipe is packed with plant-based deliciousness! Even though it’s a lower-carb take on traditional gnocchi, it still hits the “hearty” mark — perfect for cozy dinners or meal-prep lunches. Tip: Make extra. Leftovers reheat beautifully for lunch the next day! Sage is a multi-purpose powerhouse. Use it to flavour turkey, sausage, and stuffing, toss it in tomato sauce, or add it to soups and stews. Of course, it’s also the quintessential Thanksgiving herb. Sage belongs to the mint family and contains over 160 polyphenols, acting as antioxidants in your body. These may:
Plus, sage contains micronutrients linked to lower cholesterol levels and has been traditionally used to ease menopause symptoms. Bonus: Some people even use sage to “smudge” or cleanse a room of negative energy!  Ingredients (Serves 4)
Instructions:
Enjoy! This quick and cozy recipe is the perfect way to give your holiday leftovers a delicious upgrade—and a welcome break from the classic turkey sandwich. The sweet-tart cranberry sauce, savoury turkey, and creamy goat cheese come together in a crispy, golden tortilla that’s ready in minutes. Ideal for an easy lunch, light dinner, or post-holiday reset meal. Pro Tip: If you have fresh sage on hand, finely chop 1–2 leaves and sprinkle them over the tortillas before folding. It adds an incredible layer of warmth and flavour.  Ingredients (serves 1)
Instructions: Preheat your oven to 425°F (220°C) or turn on your toaster oven. Lightly spray a sheet pan (or foil-lined toaster oven pan) with vegetable oil spray. Lay the tortillas flat and spread the cranberry sauce over half of each tortilla. Top with turkey and goat cheese. Fold each tortilla in half to form a half-circle. Oven method: Bake for 5 minutes, flip, then bake for another 5 minutes or until golden and crispy. Toaster oven method: Toast until the cheese is melted and the tortillas are crisp, about 8–10 minutes. Remove from the oven, cut into wedges, and finish with hot sauce if desired. Serve immediately and enjoy a simple, satisfying way to make the most of your holiday leftovers. Looking for a festive, nourishing breakfast you can prep in minutes? This holiday-worthy overnight oatmeal is as simple as it gets—just add the ingredients to a mason jar, give it a shake, and let it chill until morning. Perfect for busy days when you want something cozy, satisfying, and ready to go. You’ll notice lots of seasonal “nog” drinks popping up in grocery stores this time of year. If you want to add a fun holiday twist, you can swap the oat milk in this recipe for your favourite nog. Just take a quick look at the label to make sure it isn’t packed with added sugars or fillers.  (serves 1)
Instructions
Enjoy! Oh YES… these crispy chickpeas are going to be your new FAVOURITE salad topper! Have you tried crunchy chickpeas yet? So good! Chickpeas are a nutty little legume that’s one of the most popular sources of plant-based protein. There’s a good reason for all the hype – the protein quality may be better than other legumes. They contain all of the essential amino acids except one, methionine They are packed with fiber, which means they are good for gut health. Plus, they may help balance blood sugar levels. Chickpeas also are a good source of choline, which supports your metabolism, memory, and mood! On a practical level, they are also inexpensive and taste amazing in everything from salads to Indian food to hummus to pasta and soups!  (serves 4)
Place 1 Tbsp of oil and lemon juice in a large bowl and add the spinach, tossing well until all the leaves are coated. Sprinkle in half of the sea salt. In a large skillet over medium heat, heat 1 Tbsp of olive oil. Add the chickpeas, cumin, and the rest of the salt, until the chickpeas are hot and starting to crisp. Add the chickpeas to the spinach and toss well. Top with the avocado and serve. Enjoy! Looking for a simple yet elegant side dish that takes just minutes to make? This easy recipe elevates humble green beans into something fresh, vibrant, and downright delicious. Green beans often fly under the radar, but did you know they’re one of the most popular vegetables in the world? Not only are they versatile and tasty, but they’re also loaded with nutrients that support overall health: Vitamin A, C & K – boost immunity, eye health, and glowing skin Folate (B vitamin) – especially important for healthy cell growth Fibre – supports digestion, heart health, and satiety Low FODMAP – easier on digestion for many people Pair them with crunchy toasted almonds and a bright splash of lemon, and you’ve got a holiday (or everyday) side dish that’s as nourishing as it is flavorful.  (makes 4 servings)
Ingredients
Directions Steam the beans: Add 1 inch of water to a medium pot with a steamer basket. Bring to a boil, then add the green beans. Cover and steam for 5–7 minutes, until crisp-tender. Remove from heat and let cool slightly (5–10 minutes). Toast the almonds: In a large skillet over medium-low heat, toast the slivered almonds for 2–3 minutes, stirring often. They should be lightly golden but not burned. Remove and set aside. Bring it together: In the same skillet, heat olive oil for 1–2 minutes. Add the steamed green beans, lemon juice, zest, salt, and pepper. Cook for another 2–3 minutes, allowing the lemon juice to reduce slightly. Finish & serve: Sprinkle toasted almonds on top, toss gently, and serve warm. Tips & Variations Extra flavour: Add a pinch of red pepper flakes or minced garlic while sautéing. Nut-free option: Swap almonds for toasted pumpkin seeds or sunflower seeds. Meal prep: Make ahead and reheat just before serving. This dish is light, zesty, and pairs perfectly with poultry, fish, or your favourite holiday mains. Enjoy! Did you know that COFFEE is generally considered the biggest source of antioxidants in our diets?! Crazy, right!? It can boost your energy, improve your performance, help you focus, and it can even give your mood and metabolism a lift. And that’s just the effects you might feel right after drinking it. Over the long term, drinking coffee may be linked with a lower risk of developing type 2 diabetes, Alzheimer’s, and Parkinson’s diseases. It also contains compounds that can protect your liver as well as guard against stroke and some forms of cancer. But as with almost everything… moderation is the key! Too much coffee (more than the recommended upper limit of 3-4 cups/day) can make you tired and lead to rapid heart rate, anxiety, urinary issues, and insomnia! Plus, if you have it every day, you can get withdrawal symptoms (like fatigue and headaches) if you suddenly stop drinking it.  (makes 1 smoothie)
Serve immediately and enjoy! All you need are 3 ingredients and one pan to whip up this easy, healthy, and delicious meal! Serve it with a side of your favourite veg or a salad.  (serves 4)
Preheat your oven to 400°F/200ºC. Heat a large, oven-safe pan over medium-high heat. Season the chicken with pepper. Place the chicken skin side down in the pan and lower the heat to medium. Let the chicken cook for 4-5 minutes, until the skin is crispy and most of the fat has rendered. Remove the chicken from the pan – leaving the fat – and set aside. Add the quinoa to the pan and cook for about 2 minutes, stirring constantly to combine it with the rendered fat. Pour in the salsa verde and ½ cup (120 ml) water and bring to a boil. Reduce to a simmer and place the chicken, skin side up, on top. Place the pan in the oven to bake for 20-25 minutes. It’s done when the liquid is absorbed, the quinoa is fluffy, and the chicken is cooked through. Whether you’re meal prepping for the week or cooking dinner for the family, this dish is sure to become a go-to in your healthy recipe rotation. Let us know if you try it, and don’t forget to snap a photo and tag us! Serve and enjoy! Healthy Protein Pancakes? Yes, Please! Who says a healthy breakfast can’t feel like a treat? Making your own protein pancake mix at home is not only budget-friendly but also lets you control the ingredients, so you can feel great about what you’re fueling your body with. Tip: You can use any protein powder you like in this mix. Brown rice protein powder tends to have a milder flavour and a less “earthy” or typical health-food taste.  DIY Protein Pancake Mix
Ingredients:
How to Make the Mix: Add the rolled oats to a food processor or high-speed blender. Pulse until they resemble fine flour. In a large bowl, combine the oat flour with the remaining ingredients. Mix well, then transfer to a mason jar or airtight container for storage. How to Make One Serving of Pancakes: Ingredients:
Instructions: Add the mix and liquid to a bowl. Stir well to reach a thick pancake batter consistency. Depending on your protein powder, you may need to add more liquid gradually, 1 tablespoon at a time.
Serve warm with your favourite toppings — nut butter, fruit, maple syrup, or a dollop of Greek yogurt! Enjoy your delicious, energizing start to the day — made with love, protein, and pantry staples.  There’s something magical about a warm bowl of homemade soup—especially when it’s packed with wholesome, nutrient-dense ingredients that nourish your body and soul. Forget the canned stuff (loaded with sodium and preservatives). This Comforting Vegetable Soup is quick, easy, and endlessly customizable. Plus, it’s a fantastic way to sneak extra veggies, fibre, and plant-based protein into your diet. Oh, and let’s talk about the unsung hero of this recipe: turnips! Why This Soup Belongs in Your Meal Prep
The Secret Power of TurnipsMove over, kale—turnips deserve a spot in your weekly veggie rotation! These humble root veggies are:
Comforting Vegetable Soup Recipe(Serves 6 – Perfect for meal prep!) Ingredients:
Instructions:
Why This Soup is a Game-Changer for Your Health
Find more nutritious and tasty recipes. Warm Up Your Fitness Journey with FPF!Eating well is just one piece of the puzzle. If you’re ready to take your fitness to the next level, FPF Gym is here to help!
Mini Mushroom & Chicken Pizzas (That Happen to Be Healthy!) Mini pizzas have been a party favourite for decades, and for good reason. They’re easy to make, incredibly satisfying, and downright delicious. This version gives the classic mini pizza a nutritious upgrade using quality ingredients like sprouted grain English muffins, lean chicken, and mushrooms, which happen to be nutritional powerhouses. Why Mushrooms Deserve the Spotlight Mushrooms are one of the rare natural food sources of vitamin D. They absorb it from the sun while growing and then pass it on to you. How amazing is that? But it doesn’t stop there. They’re also packed with antioxidants and nutrients that may support immune function, protect against certain diseases (like cancer), and even help balance blood sugar, improve gut health, and support your thyroid and metabolism. Plus, their meaty, umami-rich flavour makes them a satisfying plant-based addition to just about any dish.  (Serves 4)
Ingredients:
Instructions: Preheat your oven to 350ºF (177ºC).
Perfect as a party appetizer or a quick weekday meal, these mini pizzas prove that healthy and delicious can absolutely go hand in hand. Enjoy!... and try not to eat them all before your guests arrive!  Tired of that 3 PM sugar crash after grabbing a vending machine snack? What if I told you there’s a delicious, nutrient-packed, no-bake treat that satisfies your sweet tooth without the guilt or the junk ingredients? These No-Bake Maple Date Bars are the perfect solution. They're:
Why Dates are Nature’s Perfect SweetenerHave you ever heard of "nature’s candy"? That’s dates for you, especially Medjool dates, which were once considered the "king of dates" in Morocco because they were so prized (and expensive!). But here’s the kicker: Dates aren’t dried fruit, they’re fresh fruit! And they’re a nutritional powerhouse:
Yes, they’re sweet—but unlike processed sugar, they come with actual health benefits. No-Bake Maple Date Bars Recipe(Makes 16 bars – Perfect for snacks all week!) Ingredients:
Instructions:
Why These Bars Are a Smart Snack Choice
Want More Healthy Swaps? Join FPF!Eating better is just one step toward your health and fitness goals. At FPF Gym, we help you:
What’s your favourite no-bake snack? Drop a comment below, I’d love to hear your go-to healthy treats! Looking for a delicious, energizing breakfast or snack that fuels your body and satisfies your taste buds? Our Avocado Egg Power Toast is a simple, nutrient-dense option packed with healthy fats, protein, and fiber. Whether you're gearing up for a busy day or need a mid-afternoon pick-me-up, this toast delivers flavour and nourishment in every bite. Why You’ll Love This Recipe Protein-Packed: Thanks to the white navy beans, hemp hearts and egg, this toast provides a boost of protein to keep you full and energized. Heart-Healthy Fats: Avocado is rich in monounsaturated fats, which support heart health and brain function. Fibre-Filled: This toast combines beans, whole grains, and avocado, which is great for digestion and keeps you satisfied. Quick & Easy: Ready in minutes, this recipe is perfect for busy mornings or as a nutritious snack.  How to Make Avocado Power Toast
Ingredients ⅓ avocado ¼ cup (65 grams) canned white navy beans (rinsed & drained) 1 squeeze of lemon juice pinch sea salt 1 slice gluten-free bread 1 tsp hemp hearts 2 slices tomato Directions In a bowl, mix the avocado, beans, lemon juice, and salt with a fork until you achieve the desired consistency. Poach 1 egg to your desired consistency. Toast bread (if you prefer). Spread the mixture on the toast. Sprinkle with hemp hearts and top with sliced tomatoes and poached egg. Enjoy! Ways to Customize Your Avocado Power Toast Add a Kick: Sprinkle red pepper flakes or a dash of hot sauce for some heat. Extra Greens: Top with arugula or microgreens for added freshness and nutrients. Cheesy Twist: Sprinkle some nutritional yeast or crumbled feta for added flavour. Make it plant-based: Leave the poached egg out and keep it strictly plant-based. This Avocado Power Toast is more than just a trendy breakfast—it’s a powerhouse of nutrients designed to fuel your day. Whether enjoyed as a quick breakfast, post-workout snack, or light lunch, this easy recipe is a must-try. Give it a go and let us know how you customize yours! You are going to LOVE this one... because it has just 3 main ingredients! It’s packed with fiber and plant-based protein and is meal-prep friendly (just double or triple it). If you haven’t tried bean-based pasta, now is the time! They’re higher in protein, more filling than regular pasta and help keep you feeling fuller longer. Any bean-based pasta will work, too.  (serves 2)
Directions: Cook the pasta in boiling water according to package directions. While it cooks, heat the olive oil in a nonstick skillet over medium heat. Add the tomatoes, and cook until soft, seasoning with salt and pepper. When the pasta is done, add it and the pesto to the skillet and toss until well coated. Top with optional cheese and serve. So DELICIOUS. Try it and let me know what you think! Instant oatmeal gets a bad rap because it’s usually also packed with added sugars, but the plain version has about the same nutrients as regular oats! This recipe will give you the best of both – because you can control the amount of sugar that’s in there! You can double, triple, or quadruple this recipe and make a bunch of jars ahead of time. Try experimenting with different nuts & berries. You can even turn this into a breakfast parfait – just add hot liquid, mix in ½ cup (115 g) of plain Greek yogurt and let sit for 1-2 hours (or overnight). Your dry instant oatmeal jars will keep for 4-6 weeks in a cool, dry place.  (serves 1)
Place the instant oatmeal, freeze-dried berries, nuts, chia seed, cinnamon, and sugar in a Mason jar. Seal tightly if you’re making this ahead of time. When it’s time to eat, simply pour the boiling liquid over the oat mixture and stir to combine. Let sit for 3-4 minutes. Yum! Smoothies are a quick and easy option when you want something cool and refreshing … I’ve got a spicy-sweet protein-boosting recipe that I think you’ll love. It also makes a great post-workout choice. FROZEN GRAPE TIP: Wash and dry the grapes thoroughly, then spread them out on a freezer-safe sheet pan. Put the pan in the freezer until the grapes are frozen (about an hour). Then, transfer them to a freezer-safe container or bag. Freezing grapes separately can help stop them from freezing together.  Pineapple Green Smoothie
(Serves 1)
Place all the ingredients in a high-speed blender and blend until smooth. Add liquid (milk alternative, water, or coconut water) as needed if the mixture is too thick. Pour into a glass and drink up! Here’s another frozen grape tip: they can make a great snack when craving something cold and sweet. I hope you enjoy this one! Want to sneak some more veggies into your lunch? This recipe will get the job done and it tastes great. This zucchini & carrot slaw makes a delicious side dish, the base for a salad, or even a condiment! It will keep for 5-6 days in the fridge in an airtight covered container. Add your favourite protein – diced chicken, rinsed & drained canned beans, or even chopped hardboiled eggs – just before serving. Yum! Let’s talk about ZUCCHINI! Depending on where in the world you live, you might know zucchinis as “courgettes.” And even though we usually think of them as a veggie, they’re actually fruits that can grow up to 1 yard/1 meter long! Bigger is not always better — smaller zucchinis are tastier and have a better texture for eating. They can be baked into casseroles or bread, eaten raw, shredded, spiralized into “zoodles,” added to stir-fries, and steamed. Which makes them a great choice to boost your fruit & veggie intake. They are loaded with vitamin A (especially when cooked), as well as compounds called carotenoids that are good for your eyes, skin, and heart… and they may even have cancer-fighting powers.  (makes 4 servings)
Make the dressing: whisk together the rest of the ingredients until it emulsifies. Drizzle it over the veggies and toss to combine. This one is definitely a winner! This Easy, Quick, Elegant dinner recipe ... that is also SUPER healthy. It is loaded with protein thanks to the fish, and the tomatoes contain (among other things) plenty of vitamin C and potassium. You might be tempted to use fresh tomatoes, but canned tomatoes taste much better in this recipe because they are picked at the peak of ripeness.  (serves 4)
● 1 28 oz (794 g) can of whole , peeled plum tomatoes ● ½ cup (120 ml) apple cider vinegar ● ½ cup (90 g) pitted Kalamata olives, sliced in half ● 4 cloves garlic, minced ● 1 Tbsp honey ● Sea salt and freshly ground black pepper ● 4 6 oz (170 g) haddock fillets (or other white fish), skin removed ● ¾ tsp Italian seasoning Preheat your oven to 425ºF/220ºC. In a 9x13 inch (23x33 cm) baking dish, combine the canned tomatoes, vinegar, olives, garlic, honey, a few pinches of salt, and several grinds of pepper. Set aside. Pat the fish dry with a paper towel. Season it with Italian seasoning and lightly sprinkle with salt and pepper. Place the fish in the baking dish and put the dish in the oven. Bake for about 15 mins, until the fish is cooked through (it should flake easily with a fork). If your fish is thick, it might take a little longer. Serve with a salad and a side of veggies. YUM! Try this for dinner this week! It is So GOOD! Enjoy! You are in for a TREAT! This is a GREAT (& healthy) version of classic Asian lettuce wraps – light, tasty, and super easy to throw together.  (serves 4)
Heat the sesame oil in a large skillet over medium-high heat. Add the mushrooms and cook for 5 minutes, until soft, stirring occasionally. Add the optional garlic and ginger and cook for another 1-2 minutes, stirring constantly. Add the ground turkey and cook, stirring frequently, until browned through (about 6 minutes). Stir in the coconut nectar. Season with salt and pepper to taste. Place 4 lettuce leaves on 4 separate plates. Divide the turkey mixture between each of the leaves, wrap them up, and enjoy! :) YUM. Pineapple and cashews give plain quinoa an exotic flair in this recipe. Serve it with chicken or toss in some black beans for a full plant-based meal. Let’s talk about cashews! A few fun facts: even though they’re actually a seed, they rank #4 on the list of the world’s most popular nuts (behind peanuts, almonds, and walnuts)! And while you probably have seen (or bought) “raw” cashews, they aren’t actually raw. That’s because truly raw cashews aren’t safe to eat. They contain the same substance as poison ivy (urushiol), which means they need to be processed to get rid of it. That being said, cashews contain most of the same benefits as other healthy nuts. They are a rich source of healthy fats and contain a good amount of fiber and protein! Plus they’re loaded with vitamins, minerals, and plant compounds that may protect your health. Like other nuts, though, moderation is the key, because they contain a lot of calories — just 1 ounce (28 grams) = 155 calories.  (makes 6 servings)
Reduce the heat to low, cover, and let simmer for 13-15 minutes, or until the liquid has been absorbed. Remove from the heat and fluff with a fork. Heat the olive oil in a medium skillet over medium-low heat. Add the cooked quinoa, pineapple chunks, and cashews. Cook until heated through, about 3-5 minutes. Stir in the pineapple juice (only as much as you’d like!), salt, pepper, and nutmeg, and let cook until warm and well-combined. Taste and adjust seasonings. Enjoy! |
