NUTRITION Rx RECIPES
Breakfast. Condiments. Desserts. Drinks. Main Dishes. Salads. Slow Cooker. Snacks. Soups & Stews.
BREAKFAST
Looking to pump up your morning oatmeal? Add some chia seeds – they’re virtually tasteless, but add a nice grainy texture and tons of protein, fibre, and brain-boosting fatty acids. Hot or cold, this breakfast isn’t just a smart choice in…
Mornings can be busy. On busy days, these make-ahead overnight oats are lifesavers. Prep five of them at once on a Sunday night so you have breakfast for the whole week. Use a Mason jars or portable Tupperware containers so you…
These mini omelettes freeze beautifully, making them a perfect, make-ahead breakfast option for those mornings that you have barely have time to eat. Pair with a banana, or put them on a piece of whole-wheat toast or a whole-wheat English muffin…
CONDIMENTS
This cool and creamy yogurt dip can be whipped up in a flash, contains a good source of calcium and protein, and is the perfect addition to a relaxing summer day by the pool. You can serve it with veggies, whole…
Instead of buying a commercial dip or salad dressing, try making this super easy healthy ranch dip instead. It is made of Greek yogurt, so it’s higher in protein than a regular dip. It is also full of flavour, especially if…
Satay sauce can be used for a variety of purposes. Use it as a stir fry sauce or a dip or marinade for chicken, beef, or tofu. It also makes a delicious Asian-inspired salad dressing.
DESSERTS
These gluten-free brownies have a healthy surprise hidden inside {BLACK BEANS!}, making them much higher in protein, fibre, and micronutrients than a traditional brownie. This fudgy treat will satisfy your sweet tooth, and provide you with 20% of your daily fibre intake…
This recipe is delicious for dessert or Sunday morning brunch. Using light cream cheese instead of the regular helps to reduce the fat and calorie content. Enjoy!
When you’re craving something sweet but don’t want to overindulge, this apple crumble is the perfect way to whip up a healthy dessert that will satisfy any sweet tooth! This recipe even sneaks in 6 g of fibre and has no…
DRINKS
This is a delicious, refreshing smoothie that delivers a distinct nutrient punch. Did you know that avocados are a fruit? They are unique because they are the only fruit than contains monounsaturated fat. They also contribute nearly 20 vitamins, minerals, and…
Healthy eating doesn’t need to be hard. It’s all about making the best choice the easiest choice. We love making this flavoured water for healthy hangouts with our friends. It is a wonderful substitute for alcohol and pairs beautifully with a…
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…
MAIN DISHES
Most canned pasta sauces are full of sugar and salt. Make this healthier version at home and pair with whole wheat pasta sauce or spaghetti sauce. This sauce is really easy to make and also freezes beautifully if you’d like to…
Need some lunch inspiration? These chicken burrito bowls are so easy to prepare on the weekend and to take as lunch to work. Packed with protein and fibre, they will help you avoid the midday energy crash. They also freeze well…
You would never guess that something as fancy sounding as mustard crusted salmon could be so simple to prepare. You can even double the batch and use the leftovers in a spinach salad, an omelette or even on a homemade pizza…
SALADS
This Cobb salad is perfect for people who love their salad toppings! Full of different flavours and textures, it’s a great meal option when you want a little bit of everything. The recipe makes 5 servings, making it ideal as a…
The beauty of kale salad is that the leaves don’t wilt, making it something you can make ahead of time and pack for lunch or dinner. Once made into a salad, kale holds for a couple of days, and the flavours…
Switch up your regular salad with this classic Greek salad that captures all the flavours and colours of the Mediterranean. Tip: to take some of the bite away from the onions, after you chop them, soak them in a little vinegar…
SLOW COOKER
Did you know that crock pots are extremely energy efficient? They cost less to run then heating up food in a conventional oven, saving you money on your energy bills. The simplicity of this type of preparation can also allow mealtimes…
This is a quick, simple and delicious recipe that can be ready when you are! A vegetarian-friendly meal, this dish is packed with protein and fibre and is definitely a winner on those cold winter nights. As an added bonus, pumpkin…
Looking for a hearty, simple slow cooker stew recipe? Look no further! This crockpot beef stew is a perfect recipe to prepare ahead of time and store in the freezer until needed. Pull it out on cold days when that last…
SNACKS
It’s no secret, homemade hummus is SO much better than store bought – it’s much more creamy and smooth. It can also be much less expensive than store bought. This recipe is one of our favourites because it’s so versatile. You…
These no-bake nut-free energy bites are packed with protein, omega-3’s, fibre, and make great snacks between meals or after a workout! They can be stored in the fridge for up to 1 week, or longer in the freezer for a convenient,…
A tasty bar packed with fibre and healthy fats, making it a great choice to keep you satisfied between meals or after a workout. Wrap them in saran wrap and store in the freezer for an easy on-the-go snack!
SOUPS & STEWS
Low in calories and fat, a bowl of this hearty stew satisfies any comfort food craving. This stew can easily be made in advance and reheated to make those busy nights simple and help you get a healthy meal checked off…
A quick and simple recipe with little prep work needed, this is a delicious soup to throw together on a whim when you can’t decide what to make! This soup is packed with fibre, vitamins A and C, iron, and protein….
Switch up your regular salad with this classic Greek salad that captures all the flavours and colours of This recipe contains the beginner cook’s magic word: “microwave”. It is a low-fat, three-step recipe that’s perfect for the culinarily-challenged and goes from raw ingredients to steaming soup in less than 10 minutes. One serving contains 5% of your daily sodium…