ONE POT RED WINE BOLOGNESE Ingredients ​ 1 tbsp olive oil 600 grams organic lean ground beef 1 small onion, diced 1 tbsp crushed garlic 1 cup red wine 1 large jar pasata tomato sauce 1 can fire roasted tomatoes 2 cups beef stock 1 package casarecce pasta (or Campanella) ½ zucchini, shredded 12 mushrooms, sliced 1/4 cup chopped fresh basil leaves 1/3 cup freshly grated Parmesan ​ ​ Instructions ​ ​ Set a 6-qt Instant Pot® to the high saute setting. Heat olive oil and ground beef then cook until browned for about 3-5 minutes, making sure to crumble the beef as it cooks. Drain excess fat Add onion and cook until golden brown. Stir in garlic until fragrant for about 1 minute Add in wine, scraping any browned bits from the bottom of the pot. Add zucchini and mushrooms Stir in pasata sauce, fire roasted tomatoes, beef stock and dry pasta Select manual setting; adjust pressure to high, and set time for 5 minutes. When finished cooking stir in basil and top with Parmesan cheese ​ ​ ​ Back to Recipes

15 MINUTE CURRY QUINOA PRAWNS This recipe is fast and delicious and can be made in 15 minutes! The prawns can either be barbecued or sautéed in a pan and are a great way to add more seafood into your diet. Fish and seafood are an important part of a healthy diet for people of all ages; from babies and young children to older adults. They are also an excellent source of protein and low in saturated fat. Seafood also contains omega-3 fatty acids and many other nutrients that the body needs. Ingredients ​ 12oz of prawns (or large shrimp) 1 cup quinoa 2 cups water 1 tsp Better than Bouillon 1 english Cucumber 3 tsp curry Power Olive oil Optional: cilantro ​ ​ Instructions ​​ ​ Using a small rice cooker (or small pot) add 2 cups of water, 1 tsp Better than Bouillon (or other broth base) and quinoa and set to cook Prawns can either be barbecued or sautéed over medium heat. If barbecuing, skewer the prawns first. Then, in a small bowl, mix 2 tbsp of olive oil and 2 tsp of curry powder, mix, and spoon (or paint) it on top of them prior to cooking Meanwhile, slice cucumber into quarters lengthwise and then chop into bite size pieces When quinoa is ready, stir in cucumber, 2 tbsp of olive oil and 1 tsp curry power. Top with cilantro if using. Then serve with prawns ​ ​ ​ Back to Recipes

BEST ONE BOWL BREAKFAST COOKIES These breakfast cookies are delicious and filled with all the good stuff! Make a batch and then pop them in the freezer to keep them fresh. Ingredients 2 ripe bananas 2.5 cups old fashioned rolled oats ½ cup whole wheat flour ¼ cup ground white chia ⅓ cup raisins ⅓ cup maple syrup ¾ cup nut butter 1 tsp cinnamon 1 tsp baking powder ½ tsp salt ½ tsp vanilla 2 tbsp coconut oil, melted Optional ⅓ cup pumpkin seeds ​ ​ Instructions ​ ​ Preheat oven to 325 °F. Mash bananas and add all other ingredients Batter will be wet, form into cookies using a ¼ cup measure and flatten slightly Bake for 20 minutes ​ ​ ​ Back to Recipes

THE BEST SHEET PAN GNOCCHI This recipe is fast and delicious. One pan. Minimal mess and maximum flavour. If you didn’t know you could bake gnocchi you are in for a welcome surprise. You may never go back to boiling it again! This meal is a family favorite. Ingredients ​ 1 package of premade gnocchi 2 lemons 2 bunches brocolini 1 tsp garlic powder 1.5 lbs boneless, skinless chicken thighs Salt & pepper Olive oil Chilli flakes (optional) Shredded Parmesan ​ ​ Instructions ​ Preheat over to 450 °F and line a baking pan with parchment paper Slice one lemon thinly. For the other lemon: squeeze the juice into a bowl (or you can use pre-made lemon juice). On the baking pan add chicken, gnocchi, lemon slices, then add lemon juice and a good drizzle of olive oil. Sprinkle garlic powder, salt and pepper. Mix well with your hands (this can also be done in a bowl but it makes more dishes!) Bake for 15 minutes. Add broccolini to the pan and bake for additional 15 minutes Top with a sprinkle of parm cheese. Back to Recipes

LAZY SUNDAY OVERNIGHT OATS I don’t know about you but I need to do some prep to make my crazy weekdays work. These overnight oats are packed with fibre , protein, and probiotics. I’m not even a huge oatmeal fan but this recipe hits the spot and makes breakfast a no brainer! Oats are chock full of fiber that’ll keep you full all morning. Chia seeds provide a good dose of healthy Omega-3 fats that will leave you feeling satisfied while supporting brain function and contributing to an anti-inflammatory, health-promoting diet. Ingredients: ​ 1/2 cup large flake oats 1 tbsp chia seeds 1/2 cup frozen (or fresh) fruit 1/2 cup greek 2% yogurt or dairy alternative milk Kefir (or your chosen milk/ milk alternative) to cover ​ Instructions: ​ Layer the yogurt and fruit with the oats and chia on the bottom. Top with your milk of choice or Kefir. Stir all the ingredients up ​ ​ Back to Recipes

TOASTED ALMOND AND FIG GRANOLA Granola is notorious for being a high fat, high calorie food. Try this delicious crunchy and sweet alternative for a great way to kick start your day. Ingredients ​ 2.5 cups of rolled oats 3/4 cup bran buds 1/4 cup chia seeds 1/2 cup whole almonds (or other nuts like cashews, walnuts), coarsely chopped 1/2 cup dried figs, coarsely chopped 1/2 tsp salt 2 small ripe bananas, mashed 3 tbsp Coconut oil 1/4 cup maple syrup ​ ​ Instructions ​ Preheat oven to 350F. Line two baking sheets with parchment paper In a small bowl combine the coconut oil and maple syrup together and microwave for 20-30 seconds Meanwhile, add all other ingredients, including the mashed bananas into a large mixing bowl. Add coconut oil mixture once completely melted. Mix ingredients together until well combined Distribute mixture in a single layer between the two baking sheets so it brown’s nice and evenly Bake for 15-20 minutes, stirring every 5 minutes. Allow granola to become a nice golden brown for that delicious toasted flavour Remove from the oven and let it cool. Store in and air right jar. ​ Created by Jenn Messina, RD in collaboration with Lindsay Pleskot, RD Back to Recipes

HIGH PROTEIN SOUR CREAM DIP This kid-friendly sour cream dip is packed with protein from the Greek yogurt and is perfectly versatile as a snack dip, sandwich spread, or marinade. ​ Ingredients ​ 1/2 cup sour cream 7% M.F. 2/3 cup Greek yogurt plain 1 tbsp lemon juice and 1 tsp lemon zest 1 tbsp olive oil 1 small clove garlic 2 tsp Sumac spice (this is SO good) Pinch of salt and pepper ​ ​ Instructions ​​ 1. Add your sour cream and plain Greek yogurt in a bowl 2. Mix olive oil, garlic, lemon juice, lemon zest, Sumac spice, and salt & pepper into the sour cream yogurt mixture 3.) Enjoy! ​ ​ Back to Recipes

KID'S FAVOURITE BREAKFAST COOKIES My kids love helping with this one! It is loaded with whole grains and plant based protein and fibre. It is the perfect breakfast for the whole family and it’s kid approved! This recipe is also gluten free. Ingredients ​ Makes 18 cookies ​​ 1.5 cups rolled oats 1 banana, ripe, mashed ½ cup raisins 2 tbsp ground white chia 2 tbsp hemp hearts ¼ cup honey ¼ sunbutter ½ tsp cinnamon 1 tsp vanilla 1 tsp baking powder 2 tbsp melted coconut oil 3 tbsp chocolate chips ​ ​ Instructions ​ ​ Preheat oven to 325 °F and line with parchment Mash banana in a large bowl. Add all other ingredients and blend well (we like to use our hands here) Take spoonfuls of batter and place on the parchment, flatten slightly with your hand. ​ ​ ​ 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

BETTER THAN TAKEOUT: CHINESE FRIED CHICKEN & BROCCOLI This recipe is so easy and so delicious you will wonder why you ever bothered with Chinese takeout in the first place! Best of all it’s a SHEET pan meal making it simple to clean up, yay! Use Tamari to make it gluten-free. ​ Ingredients ​ 1 kg chicken thighs, trimmed and cut in half 2 heads of broccoli, cut into 1.5” pieces Red Pepper, seeded and sliced 4 tbsp low sodium soy sauce (or GF Tamari) 1 tbsp sesame oil ¼ tsp ginger powder ½ tsp garlic powder 2 tbsp brown sugar 1 tsp cornstarch Garnish with sesame seeds & green onions (optional) ​ ​ Instructions ​​ Preheat oven to 450 °F, line 2 pans with parchment paper Prep chicken and veggies and place them in a large bowl Mix up the soy sauce, sesame oil, garlic powder, ginger powder, and brown sugar. Mix well and add 2 tbsp of this sauce to chicken/broccoli mixture (set aside the rest of the sauce) Place chicken/broccoli mixture on 2 sheet pans, don’t overcrowd to ensure a crispy finish. Roast for 16-18 minutes. Meanwhile, put sauce mixture in a small pot and add 1 tsp cornstarch, heat over medium high until thick and boiling. Set aside ​ ​ Back to Recipes

KIDS FRENCH TOAST French toast is a great way to incorporate protein into your kids breakfast and use bread that would otherwise be trashed. Stale bread actually works best here! ​ Ingredients ​ 3 eggs ⅓ cup soy milk (or milk of choice) ¼ tsp cinnamon Pinch salt Loaf of bread Avocado oil ​ ​ Instructions ​​ Heat a pan over medium heat In a shallow bowl, mix eggs, soy milk, cinnamon, and salt and set aside Slice bread into “toast fingers” and dip into the egg mixture until coated Pan fry until golden on all sides ​ ​ Back to Recipes