1. Beef and Zucchini Meatballs with Tahini Sauce
We’ve improved the usual beef meatballs by adding grated zucchini and oats. Not only did we improve their dietary fibre content, but they’re also super tender and gluten free—as long as you used gluten-free oats—due to their lack of bread or breadcrumbs. Serve half of the meatballs with tahini sauce and freeze the other half to enjoy at a later date.
“Meatballs are a classic that’s easy to make and that everyone loves. It’s the perfect recipe for taking the first steps towards healthy eating, by adapting a dish you already know well.”
2. Poached Eggs in Indian-Style Tomato Sauce
This vegetarian recipe, inspired by Middle Eastern shakshuka, is a dish consisting of eggs poached in a tomato sauce, which we’ve adapted by adding Indian spices such as curry, cumin and ginger. For an even heartier meal that can be eaten from brunch to dinner, be sure to add some diced potatoes. And it can be prepared using whatever you might have in the pantry or refrigerator.
BUDGET RECIPES
Poached Eggs in Indian-Style Tomato Sauce
“There’s no need to break the bank in order to eat well. This dish is the perfect example. Eggs, potatoes and canned tomatoes are accessible ingredients for a nourishing meal on a budget.”
3. Crunchy Vegan Salad
Look at tofu in a new light by grating it and then roasting it with spices and maple syrup for a protein-rich topping. Use it as a garnish on a crispy salad with sugar snap peas, red cabbage, carrots and cucumber. Sprinkle with dried ramen noodles (without the super-salty seasoning!) for added crunch.
meal salads
Crunchy Vegan Salad
“I love this fun and colourful salad that allows you to eat tofu differently, embrace veganism and strike a nostalgic chord with the addition of ramen noodles. You can also adapt it to suit your tastes by switching up the spices, opting for other crunchy veggies or choosing another type of dry noodles.”]
4. Cod with Asparagus and Broccoli Salad
In this recipe, cod fillets are served on a roasted sweet potato half and topped with a warm crunchy salad made with asparagus slices and raw broccoli. Top it all off with roasted almonds and enhance the flavour with maple syrup and sambal oelek. It’s big on flavour and texture!
“In order to motivate yourself to eat more healthily, avoid plain and boring meals! This refined-looking cod dish definitely completes this mission, thanks to the cut of the vegetables and the stylish presentation, even though it’s quick and easy to make.”
5. One-Pot Chicken, Brown Rice and Fennel
One skillet is the only tool you need to make this simple and generous meal. First, brown the chicken thighs, and then soften the carrots and fennel. Then add some broth, brown rice and raisins, and continue cooking. Garnish with fennel fronds, lemon zest and a bit of Parmesan cheese.
“This recipe includes all the food groups from Canada’s food guide plate. Half the plate consists of fruits and vegetables, a quarter contains whole grains, and the remaining quarter features protein-rich foods. This approach might seem cliché, but it’s an effective way to build a balanced meal that meets our nutritional needs while remaining delicious and appetizing.”
For more advice from our nutritionist on eating well, be sure to read this article:
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