CHOCOLATE ALMOND DREAM SHAKE This tastes as good as it sounds. It’s creamy, dreamy and packed full of protein and fat to keep you full for hours. This packs a punch with 28g of protein wow! No synthetic protein powders needed! It’s also a kids favourite! Ingredients ​ 2 dates, pitted 1 frozen banana ½ cup Skyr Greek yogurt vanilla 1 tbsp chia seeds 1 tbsp hemp hearts 1 tbsp cocoa powder 2 tbsp almond butter 1 cup vanilla soy milk ​ ​ Instructions ​ ​ Blend all together in a high power blender or bullet and enjoy! ​ ​ ​ Back to Recipes

CHICKEN & QUACAMOLE WRAP In a time crunch? These wraps make a perfect on-the-go lunch, perfect for the whole family. You can swap the bell pepper, cabbage, and chicken with any veggie and meat of choice! You can also swap the creamy quacamole with hummus or another tasty spread of choice! ​ Ingredients ​ 2 whole wheat tortillas 1/4 cup of guacamole 4 ounces of cooked chicken breast, shredded 1 red bell pepper, cut into strips 1 cup of purple cabbage, shredded ​ ​ Instructions ​​ ​ 1. Spread guacamole evenly over tortilla 2. Layer with chicken, bell pepper, and cabbage. Roll up lightly ​ ​ Back to Recipes

VEGETABLE QUINOA CHILI If you have cooked leftover quinoa on hand, give this hearty chili a try! This chili is packed with flavour and is loaded with fibre from the canned beans and veggies. Top is off with avocado, scallions, tortilla chips, cilantro and other toppings of choice! ​ Ingredients ​ 1 tbsp extra virgin olive oil 1/2 onion, diced 4 carrots, diced 1 pinch salt 1 red bell pepper, seeded & diced 3 cloves garlic, minced 1 tsp chilli powder 1 tsp ground cumin 28 oz canned whole tomatoes 3 cups pinto beans, drained & rinsed 1 & 1/2 cups quinoa, cooked 3 cups chicken broth ​ Toppings ​ 1 avocado, quartered 2 scallions, sliced 12 tortilla chips Fresh cilantro ​ ​ Instructions ​​ Cook quinoa according to package directions In a large pot, heat the oil over medium-high heat. Add the onions and garlic and saute until brown. Then add carrots, celery, and red pepper. Cook, stirring occasionally, until slightly softened, about 3 minutes Scrape the vegetables to one side of the pot. Pour the tomatoes with their juices into the other side of the pot Using kitchen scissors, cut the tomatoes into bite-sized pieces. Give everything a stir, then add the stock and spices. Stir again and bring to a boil Cook at a gentle boil until slightly thickened, 5-10 minutes Add the pinto beans and cook 5-10 minutes longer, or until the vegetables are all softened Before serving, stir in the cooked quinoa and heat through. Taste and season with salt and pepper Serve with the toppings of your choice ​ ​ Back to Recipes

LEMON CAPER LINGUINE This pasta is delicious, uses minimal ingredients, and (best of all) takes only 20 minutes to make! Use chicken sausage to cut down on the amount of fat without compromising flavour. ​ Ingredients ​ 3 chicken sausages 1 lemon Olive oil Linguine noodles 3 tbsp of capers Olive oil ​ Instructions ​​ Cook linguine according to the package instructions Heat a pan over medium heat, separate the sausages from their casing and squeeze out the filling Zest one lemon and then squeeze the juices, set aside Once the sausage is cooked thoroughly and brown, deglaze the pan with the lemon juice and add the zest and capers Toss the pasta in the lemon, caper sauce with a few tablespoons of pasta water and olive oil to help thicken it ​ ​ Back to Recipes

ONE PAN SIMPLE BEEF PASTA SKILLET This recipe is perfect for anyone that wants a hearty pasta dish while avoiding heaps of dishes to clean. The frozen spinach, peas and carrots adds a vegetable boost without the extra fuss. ​ Ingredients ​ 1 lb extra lean ground beef 1/2 onion, diced 10 ounces frozen chopped spinach, thawed 1 cup of frozen peas & carrots 1 jar pasta sauce 2 cloves garlic, minced 3 cups of water 8 ounces of whole wheat penne 1/2 cup of grated parmesan cheese ​ ​ Instructions ​​ 1. Cook ground beef and onion in a large pot over medium heat, stirring continuously for about 10 minutes or until no longer pink 2. Add spinach, peas & carrots, pasta sauce, garlic, and water to skillet. Stir. Bring to a boil 3. Add penne. Stir until penne are covered by liquid. Cover with a lid. Turn heat to low and cook about 18-20 minutes or until noodles are tender. Stir regularly to prevent it from sticking to the bottom of the pot 4. Add 1/4 cup of parmesan cheese and stir into the sauce. Sprinkle the remaining cheese on top ​ ​ Back to Recipes

PEANUT BUTTER BALLS These little tasty bites are perfect when you’re on the go I make a big batch and roll half in cocoa powder and half plain. The chia seeds add extra protein, healthy fats, and absorb excess liquid. These little treats freeze well for a high protein snack. Ingredients Makes 24 balls 1.5 cups ground almonds 9 medjool dates ½ cup water ½ cup chia seeds 2 cup rolled oats 1 cup peanut butter 2 tbsp maple syrup Cocoa powder or shredded coconut ​ ​ Instructions ​ ​ Take pits out of dates and add to a blender or bullet with ½ warm water, purée until a paste is made Add all other ingredients to a large bowl and mix thoroughly Take a tbsp measure and roll into balls. Roll in cocoa powder or shredded coconut if desired ​ ​ ​ Back to Recipes

HUMMUS HEADS What better way to make snacks FUN and increase the chances your kids will try beans & veggies than creating your own hummus heads! Grab your favorite round crackers and whip up a batch of protein packed hummus then get decorating! Ingredients ​ 1 (15oz) can or chickpeas, drained 1 lemon, sliced and juiced 1/4 cup tahini 1 small garlic clove 2-3 tbsp olive oil 2-3 tbsp water ​ ​ Instructions ​​ Purée all together until smooth and top your favourite crackers. Add your favourite veggies (we love shredded carrots, cherry tomato, cucumber, peppers, olives and peas) to make some friendly faces and enjoy! ​ ​ Back to Recipes

INITIAL INTAKE BODY IMAGE DIETITIAN SERVICES MEAL PLANNING BREAKFAST RECIPES LUNCH/DINNER RECIPES DESSERT RECIPES SNACK RECIPES SMOOTHIE RECIPES RECIPES PRESS Jenn Messina, RD Nov 28, 2023 3 min Food Neutrality: How Parents & Teachers can Support Kids to have a Healthier Relationship with Food Food neutrality means that all foods are morally equal. Some foods may give us more nutrients than others. Some foods may give us more... Jenn Messina, RD Aug 22, 2023 4 min What is the difference between an 'anti-diet dietitian' and a regular dietitian? Whether you're seeking help with a specific health goal or simply looking to improve your relationship with food, there's a dietitian out... Jenn Messina, RD Jun 2, 2023 2 min Let’s talk Snacking Strategies from a Dietitian Tell me if this sounds familiar… you have a decent lunch then rush to get back to work where you have back-to-back meetings all...

(MAKE MY LIFE EASY) QUINOA SALAD This is the go-to make-ahead lunch that saves me from the monotony of sandwiches. It's delicious, vibrant, and packed with veggies, protein, whole grains, and healthy fat to keep you fueled for hours of running around! Ingredients: ​ 1 cup cooked quinoa (see tips below) ½ english cucumber, cut into bite-size pieces 1 box cherry tomatoes, cut in half 1 can chickpeas drained and rinsed ½ avocado, cut into bite-size pieces ¼ cup crumbled feta Drizzle olive oil ​ Instructions: ​ 1. Cook your quinoa per package instructions: ½ cup uncooked quinoa with 1 cup water. I like to add 1 tsp of “Better than Bullion” for enhanced flavour. Let cool. 2. Combine everything else and enjoy! Back to Recipes

SAVORY PESTO PIZZA This pizza hits all the right notes for those with a savory tooth! It can be prepped and ready in under 30 minutes and my kids love it too which is a major bonus! Ingredients ​ Fresh pizza dough Pesto Extra old white cheddar Salami (fennel is my favorite) Chopped spinach ​ ​ Instructions ​​ Preheat the oven to 400 °F Lightly grease pizza pan Hand stretch the pizza dough (no extra flour needed) until it fits completely over the pizza pan, lighty top with pesto Shred cheddar and slice salami thinly, add to the dough Bake for 9-11 minutes, turning once. Remove from oven and top with chopped spinach ​ ​ Back to Recipes

20 MINUTE POZOLE SOUP This Mexican classic is quite easy to make and super delicious. It’s a great way to use leftover chicken and make something zesty and fresh. It also uses Hominy which is dried corn kernels that have been soaked in lime and then rinsed leaving a soft, puffy, and doughy texture. It can be found at any Mexican grocery (or at your local Stongs). Ingredients: ​ Leftover chicken thighs, shredded 5 garlic cloves, diced finely 1 can hominy, drained and rinsed 3 tbsp tomato paste 2 cups chicken stock 2 cups of water Garnish: ​ 10 radishes, sliced thinly Cilantro, chopped Sour cream Avocado, sliced ​ Instructions: ​ Pan fry the garlic until golden brown and add tomato paste, shredded chicken thighs, chicken stock, and water. Simmer until heated throughout. Portion the soup into bowls and add your garnish of choice Back to Recipes

HEARTY ASIAN TACOS Are you craving some hearty tacos with a twist?! This recipe is packed with asian-inspired flavours and will leave you feeling full and energized. These protein-packed lettuce tacos contain a delicious whole grain called spelt. Spelt is an ancient grain (and relative of wheat) which has a unique nutty flavor and, because of its high water solubility, its nutrients are quickly absorbed into the body. It's also a good source of iron, fiber, and protein. Did you know that there’s about 10.6 grams of protein and ~7.6 grams of fibre per 1 cup of spelt? Ingredients ​ 1 cup spelt, cooked 400g ground chicken 100g mushroom, chopped 2 garlic, chopped ½ shallot, chopped ¼ cup purple cabbage, chopped 2 tbsp hoisin sauce 1 tbsp soy sauce Lettuce leaves, washed ​ ​ Instructions ​ Soak the spelt in water overnight, then drain. Bring 3 cups of water or stock to a boil in a pot. Add the spelt and cover, reduce heat and simmer until the grains are chewy. Cook for about 40 minutes in rice cooker or cover the stove (or cook for 65-80 minutes if the grains were not pre-soaked). Drain excess liquid. Pan fry your shallots and garlic until golden and add the ground chicken and mushroom. Cook until all the water is absorbed. Chop purple cabbage. Add the hoisin sauce and soy sauce to the mixture and combine until golden brown. Wash and lay your lettuce leaves and fill each with your spelt and meat mixture and enjoy! Back to Recipes