Brunswick

2 tsp (10ml)  sunflower oil
1 tsp (5ml)  sesame oil
4 cups (1000 ml)  kale, julienned (remove tough center rib first)
2  leeks, julienned (white and  light green parts only)
1 tbsp (15 ml)  Tahini
2 tsp (10 ml)  hot pepper sauce
2 tsp (10 ml)  sodium-reduced soy sauce
Fresh cracked pepper to taste

89 calories, fat 6g, carbohydrate 8 grams, fibre 2g, protein 3 g, sodium 189mg

Adapted from Dietitians of Canada, Simply Great Food

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1/2 cup (125 ml) sodium-reduced chicken broth*
1/2 cup (125 ml) water
1/2 cup (125 ml) quinoa, dry
1 tbsp (15 ml) extra virgin olive oil
1 medium lemon, juice and zest
1/2 tbsp (7.5ml) balsamic vinegar
3 medium roma tomatoes, chopped
1/3 cup (80ml) fresh mint, chopped or 2 tbsp (90 ml) dry

(per 1/2 cup serving) Calories 82, fat 3 g, carbohydrate 11 g, fibre 3 g, protein 3g, sodium 36mg.

Adapted from www.sobeys.ca

Great for back to school/work lunches!

*Home-made chicken stock can be substituted. See recipe below.

In a large pot, combine one 4lbs (2 kg) skin-on, cut -up chicken (all visible fat removed) with enough cold water to cover by about 2 inches. Add 2 carrots, 2 celery stalks with leaves, 2 onions, all coarsely chopped. Bring to boil, remove any film on top and add: 1 minced garlic clove, 1 bay leaf, 8 whole peppercorn, sprig of fresh parsley, 1/2 tsp (2 ml) dried thyme. Reduce heat and simmer 1 1/2 to 2 hrs uncovered, making sure chicken is covered with liquid at all times. Strain stock and chill. Skim fat and freeze.

Adapted from Dietitians of Canada, Simply Great Food

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1 Avocado
1 1/2 cups (375 ml) pineapple, roughly cut
1 1/2 cups (375 ml) orange juice
1 tbsp (15 ml) honey (optional)
2 tsp (10 ml) lime juice
1 cup (250 ml) ice
4 servings

Garnish with pomegranate, dried cranberries and/or fresh mint for a festive look.
Calories 124, potassium 420 mg, carbohydrate 43 mg, fat 6 g

Adapted from Chiquita Avocado

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6 x 4 oz. (100 grams) salmon
1 tbsp (15 ml) fresh chopped dill or 1 tsp (5 ml) dry dill


Honey-mustard dressing

1 tbsp (15 ml) white wine vinegar
1/2 tbsp (7.5 ml) Dijon mustard
1-2 tbsp (15-30 ml) honey (to taste)
1/4 cup (60 ml) extra virgin olive oil
Generous amount of fresh cracked pepper


6 servings

Calories 300, carbohydrate 6g, protein 21g, sodium 70g

This salmon is great with brown rice and hot vegetables but also very good with salad greens and grilled vegetables.

Note: Prepare a separate portion of vinaigrette if you choose to use it as a salad dressing.

2 tsp-10ml olive oil
2 leeks (or 1 cup onion, chopped)
2 cloves garlic, finely chopped
1 tsp-5ml curry powder
1 large carrot, diced
1 large potato, peeled and diced
4 cups diced squash ( 1 and 1/2 lb/ 750 grams )
4 cups sodium-reduced chicken broth*
2 tbsp toasted sliced almonds

6 servings

Calories 144, carbohydrate 24g, fibre 4g, total fat 4g

Excellent source of vitamin A, low in sodium, and 676 mg potassium.

*Home-made chicken stock can be substituted. See recipe below.

In a large pot, combine one 4lbs (2 kg) skin-on, cut chicken (all visible fat removed) with enough cold water to cover by about 2 inches. Add 2 carrots, 2 celery stalks with leaves, 2 onions, all coarsely chopped. Bring to boil, remove any film on top and add: 1 minced garlic clove, 1 bay leaf, 8 whole peppercorn, sprig of fresh parsley, 1/2 tsp (2ml) dried thyme. Reduce heat and simmer 1 1/2 to 2 hrs uncovered, making sure chicken is covered with liquid at all times. Strain stock and chill. Skim fat and freeze.