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Recipes

Healthy snacks before or after exercise

  Being properly fuelled before or after you exercise is important, especially if you have diabetes. These snacks are healthy, delicious and easy to make. From sweet to savoury, there’s something for everyone. Aim for balanced snacks that include 1-2 carbohydrate choices (15-30 grams of carbohydrate) either one hour before […]

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Quinoa à la Med

Makes 6 servings 1 cup Quinoa, rinsed 250 mL 2 cups Bite size broccoli florets, blanched and drained 500 mL 1 cup Diced tomatoes 250 mL 2/3 cup Drained, diced oil marinated artichoke hearts, patted dry 150 mL 2/3 cup Diced, roasted red bell peppers 150 mL ¼ cup Finely […]

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Pepper Crusted Rainbow Trout

Makes 4 servings 4 tbsp Coarsely ground black pepper 60 mL ¼ tsp Coarse sea salt 1 mL 4 Rainbow trout fillet (about 1 lb/ 500g) 4 1 tbsp Canola oil 15 mL 1 cup Dry white wine 250 mL ¼ cup Freshly squeezed lemon juice 60 mL In a […]

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Nutty Tofu and Green Vegetable Stir Fry

Makes 4 servings Preparation Time: 20 minutes | Cooking time: 30 minutes 1 tbsp Vegetable oil 15 mL 8 oz Firm tofu, cubed 250 g 1 Green bell pepper, thinly sliced 1 1 ½ cups Green beans, trimmed 375 mL ½ tsp Salt 2 mL 4 Cloves garlic, minced 4 […]

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Couscous Salad

Makes 8 servings Preparation Time: 30 minutes | standing time: 15 minutes | chilling time: 1 hour  2  Shallots, finely chopped  2  1  English cucumber, diced  1  1  Tomato, diced  1  1  Carrot, grated  1  1  Clove garlic, minced  1  ½  Red or yellow pepper, diced  ½  1 ½ cup […]

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Banana Smoothie

Makes 1 to 2 servings Preparation Time: 1 minute  1  Ripe banana  1  ½ cup  Low- fat plain yogurt  125 mL  ½ cup  water  125 mL  ½ cup  milk  125 mL  3  Ice cubes  3 In a blender, on high speed, blend banana, yogurt, water, milk and ice for 45 […]

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Apple Berry Muesli

Makes 6-8 servings 2 cups Quick cooking rolled oats 500 mL 2 cups Low- fat plain yogurt 500 mL 1 cup milk 250 mL 3 tbsp Granulated sugar or liquid honey 45 mL 2 Large apples, cored 2 ½ Lemon, juiced ½ 1 cup Chopped berries 250 mL In a […]

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3,2,1 Tomato Lentil Salad

Makes 6 servings 3 Green onions 3 2 Tomatoes, coarsely chopped 3 1 can (19 oz) Lentils, drained 540 mL ¼ cup Loosely packed, chopped parsely 60 mL ½ cup Fat free Italian salad dressing 125 mL In a medium bowl, combine green onions, tomatoes, lentils and parsely. Pour dressing […]

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Thai turkey stir fry

Makes 4 servings This recipe is a great introduction to Thai cuisine. It’s not too spicy, so it appeals to all ages, making it a great way for parents to introduce new foods and cultures to their family. Preparation: 15 minutes | Cooking: 25 minutes 1 tbsp vegetable oil 15 […]

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Banana-berry wake-up shake

Makes 2 servings This creamy shake, which can be made the night before, is a great way to use up ripe bananas that have been frozen. When bananas start to get brown, pop them in the freezer and take out as needed. 1 banana 1 1 cup fresh or frozen […]

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