Download PDF Sailboat Sandwiches Pizza Spaghetti


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  • 2 cups (500 mL) fresh diced tomatoes (3 medium)
  • 1 cup (250 ml) canned navy beans, drained and rinsed
  • 1 can (5.5 oz/156 mL) tomato paste
  • 1 cup (250 mL) frozen corn
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 tsp (5 mL) onion powder
  • 1 tsp (5 mL) garlic powder
  • 2 tsp (10 mL) chili powder
  • ¼ cup (60 mL) grated light cheddar cheese
  • 1 green onion sliced

Instructions: In a food processor, purée tomatoes, navy beans and tomato paste. Transfer to a large stock pot. Add the rest of the ingredients and simmer over medium heat for 20 to 25 minutes, stirring occasionally. Portion into 4 bowls and top with a sprinkle of cheese and green onions.

Note: This recipe freezes really well. Portion into a lunch size meal and freeze your lunches for the week.

Yield: 4 servings.

Nutritional Facts: A quarter of this recipe equals 323 calories, 4g fat (1g saturated fat), 5mg cholesterol, 16g protein, 61g carbohydrate, 12g fiber, 514mg sodium, 1,323mg potassium

Recipe courtesy of

× Sailboat Sandwiches Pizza Spaghetti
Download PDF Vegetable Forest Vegetarian Chili


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  • 6 slices of wholegrain bread, crusts removed
  • 125g hummus
  • 1 small carrot peeled and grated
  • 3 slices of Swiss cheese
  • 1 red pepper, seeded, cut into batons
  • ½ a cucumber, halved lengthways, thinly sliced

Instructions: Place 3 slices of bread on a clean surface. Spread each piece with a little hummus. Divide the carrot among the bread and top each with the remaining 3 slices. Spread the top of the bread with the remaining hummus and top each with a slice of cheese.

Use a knife to cut each sandwich in half. Place the red pepper along the centre of each triangle and place the cucumber along the long side of each triangle.

Yield: 6 servings.

Nutritional Facts: Each half equals 138 calories, 5g fat (2.5g saturated fat), 16g carbohydrate, 6.5g protein

Recipe courtesy of

× Vegetable Forest Vegetarian Chili
Download PDF Healthy Meatloaf Sailboat Sandwiches


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  • 2 large ripe avocados
  • 1 tablespoon lemon juice
  • ½ cup cream cheese
  • 2 carrots, peeled, cut into 6cm sticks
  • 3 celery sticks, cut into 6cm sticks
  • 1 bunch broccoli, cut into florets

Instructions: Place the avocado, lemon juice and cream cheese in a bowl. Use a fork to mash until smooth. Cut the veggies and stand some in the avocado dip. Serve with the remaining carrots, celery and broccoli.

Yield: 8 servings.

Nutritional Facts: 1 serving equals 177 calories, 16g fat (4.5g saturated fat), 5g carbohydrate, 4g protein

Recipe courtesy of

× Healthy Meatloaf Sailboat Sandwiches
Download PDF Baked Tomato Vegetable Forest


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  • 500g extra lean ground beef
  • 1 cup breadcrumbs
  • 1 small onion, gated
  • 1 carrot, peeled and grated
  • 2 tablespoons tomato sauce
  • 1 egg, lightly beaten
  • ¼ cup BBQ sauce

Instructions: Preheat oven to 350°F. Place ground beef, breadcrumbs, onion, carrot, tomato sauce, and parsley in a large bowl. Using clean hands, mix until well combined. Pack mixture into a 9 x 5 loaf pan and bake for 25-30 minutes. Spoon BBQ sauce over meatloaf and cook for another 10 minutes or until top is glazed. Cool for 5 minutes and serve with vegetables.

Yield: 4 servings.

Nutritional Facts: 1 serving equals 429 calories, 10g fat (4.1g saturated fat), 43g carbohydrate, 34g protein, 454mg sodium, 9.6g fibre

Recipe courtesy of

× Baked Tomato Vegetable Forest
Download PDF Garlic Beef Healty Meatloaf


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  • ½ cup brown rice
  • 1 cup water
  • 8 large tomatoes
  • 1 cup grated cheese
  • 125g can four bean mix, drained and rinsed
  • 50g mushrooms, finely chopped
  • 1 tablespoon fresh parsley

Instructions: Preheat oven to 325°F. In a saucepan over high heat, bring rice and water to a boil. Reduce heat to low, cover and simmer for 25 minutes. Removed from heat and let stand 5-10 minutes.

Cut tops off tomatoes. Gently scoop pulp out and into a bowl and mash with a fork. Combine cooked rice, tomato pulp, ½ cup grated cheese, four been mix, mushrooms, and parsley. Divide mixture into the tomatoes and top with remaining shredded cheese. Place tomatoes in ovenproof dish with 1cm of water. Bake uncovered for 30 minutes until cheese is melted and tomatoes have softened.

Yield: 4 servings.

Nutritional Facts: 1 serving equals 222 calories, 5g fat (3g saturated fat), 33g carbohydrate, 8g protein, 137mg sodium

Recipe courtesy of

× Garlic Beef Healty Meatloaf
Download PDF Ice Pops Shrimp Scampi


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  • 1/2 cup all-purpose flour
  • 1/2 cup quick-cooking oats
  • 1-1/2 teaspoons sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 egg
  • 3/4 cup buttermilk
  • 1/2 cup cinnamon applesauce
  • 2 tablespoons butter, melted
  • Maple syrup or topping of your choice

Instructions: In a large bowl, combine the dry ingredients. In a small bowl, beat the egg, buttermilk, applesauce and butter; stir into dry ingredients just until moistened.

Pour batter by 2 tablespoonfuls onto a hot griddle coated with cooking spray; turn when bubbles form on top. Cook until second side is golden brown. Serve with syrup.

Yield: 4 servings.

Nutritional Facts: 5 pancakes (calculated without syrup) equals 211 calories, 8 g fat (4 g saturated fat), 70 mg cholesterol, 660 mg sodium, 29 g carbohydrate, 2 g fiber, 6 g protein.

Recipe courtesy of

× Ice Pops Shrimp Scampi
Download PDF Mac & Cheese Oat Pancakes


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  • 1 package (3 ounces) orange gelatin
  • 1 cup boiling water
  • 1 cup (8 ounces) vanilla yogurt
  • 1/2 cup 2% milk
  • 1/2 teaspoon vanilla extract
  • 10 plastic cups or Popsicle molds (3 ounces each)
  • 10 Popsicle sticks

Instructions: In a large bowl, dissolve gelatin in boiling water. Cool to room temperature. Stir in the yogurt, milk and vanilla. Pour 1/4 cup into each cup or mold; insert Popsicle sticks. Freeze until firm.

Yield: 10 ice pops.

Nutritional Facts: 1 ice pop equals 57 calories, 1 g fat (trace saturated fat), 2 mg cholesterol, 40 mg sodium, 11 g carbohydrate, 0 fiber, 2 g protein.

Recipe courtesy of

× Mac & Cheese Oat Pancakes
Download PDF Banana Bread Ice Pops


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  • 1/3 cup finely chopped onion
  • 3-1/2 cups cooked elbow macaroni
  • 1-3/4 cups shredded reduced-fat cheddar cheese
  • 2 tablespoons minced fresh parsley
  • 1/2 cup fat-free evaporated milk
  • 1-3/4 cups 2% cottage cheese
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Instructions: In a large microwave-safe bowl, cover and microwave onion on high for 1 minute or until tender; drain. Add the cooked macaroni, cheddar cheese and parsley; set aside.

In a blender, combine the milk, cottage cheese, mustard, salt and pepper; cover and process until smooth. Stir into macaroni mixture. Pour into a 1-1/2-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 20-25 minutes or until lightly browned.

Yield: 8 servings.

Nutritional Facts: 2/3 cup equals 229 calories, 6 g fat (4 g saturated fat), 19 mg cholesterol, 491 mg sodium, 24 g carbohydrate, 1 g fiber, 20 g protein.

Recipe courtesy of

× Banana Bread Ice Pops
Download PDF Scooters Mac & Cheese


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  • 1/2 cup butter, softened
  • 3/4 cup chunky peanut butter
  • 1 cup sugar
  • 2 eggs
  • 1 cup mashed ripe banana (about 2 medium)
  • 2 cups all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon baking soda

Instructions: In a large bowl, cream the butter, peanut butter and sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Beat in bananas. Combine the flour, salt and baking soda; add to creamed mixture.

Transfer to a greased 9-in. x 5-in. loaf ban. Bake at 350° for 70-75 minutes or until toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely.

Yield: 1 loaf (8 slices).

Nutritional Facts: 1 serving (1 slice) equals 497 calories, 25 g fat (10 g saturated fat), 84 mg cholesterol, 702 mg sodium, 61 g carbohydrate, 3 g fiber, 11 g protein.

Recipe courtesy of

× Scooters Mac & Cheese
Download PDF Apple Wheels Banana Bread

SCOOTER (literally scooter-shaped) SNACKS

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  • 8 slices zucchini (1/4 inch thick)
  • 6 pretzel sticks, divided
  • 2 pieces string cheese (1 ounce each)
  • 2 pretzel rods cut into 3 inch pieces
  • 2 tablespoons spreadable cream cheese
  • 4 cherry tomatoes, halved
  • 2 pimiento-stuffed olives, halved

Instructions: For each of the four axles, thread two zucchini slices through a pretzel stick, leaving a 1-in. space in the center. For each scooter, position string cheese between two axles.

Attach a pretzel rod with cream cheese to each scooter; top each with a pretzel stick for handlebars. Add tomato hubcaps and olive headlights and taillights with cream cheese.

Yield: 2 scooters.

Nutritional Facts: 1 scooter equals 201 calories, 13 g fat (8 g saturated fat), 35 mg cholesterol, 591 mg sodium, 13 g carbohydrate, 1 g fiber, 9 g protein.

Recipe courtesy of

× Apple Wheels Banana Bread
Download PDF Berry Smoothie Scooters


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  • 1/4 cup peanut butter
  • 1-1/2 teaspoons honey
  • 1/2 cup miniature semisweet chocolate chips
  • 2 tablespoons raisins
  • 4 medium unpeeled Red Delicious apples, cored

Instructions: In a small bowl, combine peanut butter and honey; fold in chocolate chips and raisins.

Fill centers of apples with peanut butter mixture; refrigerate for at least 1 hour. Cut into 1/4-in. rings.

Yield: 2 dozen.

Nutritional Facts: 1 apple ring equals 50 calories, 3 g fat (1 g saturated fat), 0 cholesterol, 13 mg sodium, 7 g carbohydrate, 1 g fiber, 1 g protein.

Recipe courtesy of

× Berry Smoothie Scooters
Download PDF Chicken Nuggets Apple Wheels


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  • 1-1/2 cups vanilla or plain yogurt
  • 2/3 cup orange juice
  • 2 medium ripe bananas, cut into chunks
  • 1 cup halved fresh strawberries
  • 2 teaspoons honey

Instructions: In a blender, combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Yield: 2 servings.

Nutritional Facts: 1 cup equals 375 calories, 7 g fat (4 g saturated fat), 18 mg cholesterol, 121 mg sodium, 72 g carbohydrate, 5 g fibre, 11 g protein.

Recipe courtesy of

× Chicken Nuggets Apple Wheels
Download PDF Banana Caterpillar Berry Smoothie


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  • 1/2 cup seasoned bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • 1 egg white
  • 1 pound boneless skinless chicken breasts, cut into 1-inch cubes

Instructions: In a large re-sealable plastic bag, combine bread crumbs and cheese. In a shallow bowl, beat the egg white. Dip chicken pieces in egg white, then place in bag and shake to coat.

Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake uncovered at 400° for 12-15 minutes or until no longer pink, turning once.

Yield: 4 servings.

Nutritional Facts: 3 ounces cooked chicken equals 194 calories, 3 g fat (1 g saturated fat), 68 mg cholesterol, 250 mg sodium, 10 g carbohydrate, trace fibre, 30 g protein.

Recipe courtesy of

× Banana Caterpillar Berry Smoothie
Download PDF Pizza Spaghetti Chicken Nuggets


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  • 1 lettuce leaf
  • 1 medium banana, peeled
  • 1/2 medium red pear, cut into 1/4-inch slices
  • 2 raisins

Instructions: Place lettuce on a salad plate; top with the banana. Cut 1/4-in. V-shaped slices halfway through the banana, spacing cuts 1 in. apart. Place a pear slice, peel side up, in each cut. For eyes, gently press raisins into one end of banana. Serve immediately.

Yield: 1 serving.

Nutritional Facts: 1 serving (1 each) equals 160 calories, 1 g fat (trace saturated fat), 0 cholesterol, 2 mg sodium, 41 g carbohydrate, 5 g fiber, 2 g protein.

Recipe courtesy of

× Pizza Spaghetti Chicken Nuggets
Download PDF Vegetarian Chili Banana Caterpillar


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  • 1/2 pound lean ground beef (90% lean)
  • 1/2 pound Italian turkey sausage links, casings removed, crumbled
  • 1/2 cup chopped sweet onion
  • 4 cans (8 ounces each) no-salt-added tomato sauce
  • 3 ounces sliced turkey pepperoni
  • 1 tablespoon sugar
  • 2 teaspoons minced fresh parsley or 1/2 teaspoon dried parsley flakes
  • 2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
  • 9 ounces uncooked whole wheat spaghetti
  • 3 tablespoons grated Parmesan cheese

Instructions: In a large non-stick skillet, cook the beef, sausage and onion over medium heat until meat is no longer pink; drain.

Stir in the tomato sauce, pepperoni, sugar, parsley and basil. Bring to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes or until thickened.

Meanwhile, cook spaghetti according to package directions. Drain spaghetti; toss with sauce. Sprinkle with cheese.

Yield: 6 servings.

Nutritional Facts: 1-1/3 cups equals 369 calories, 9 g fat (3 g saturated fat), 60 mg cholesterol, 614 mg sodium, 46 g carbohydrate, 7 g fiber, 25 g protein.

Recipe courtesy of

× Vegetarian Chili Banana Caterpillar
Download PDF Sweet Potato Fries Baked Stuffed Tomato


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  • 4 pounds lean steak cut into 1 inch cubes
  • 2 heads!! (not cloves) peeled garlic
  • 2 bay leaves
  • 1 onion sliced
  • 10 large black olives (optional)
  • 1 can crushed tomatoes (28 oz/796 ml))
  • 1/3 cup olive oil

Instructions: Preheat oven to 325F. In a 3 quart glass baking dish with cover (foil), layer meat, garlic cloves, bay leaves, onion slices and black olives. Pour the crushed tomatoes evenly over the top, followed with the olive oil. Cover and bake for about 3 ½ hours. Stir occasionally.

Serve with cooked pasta, rice or potatoes. Could be made in a slow cooker.

Yield: 6 servings.

Nutritional Facts: 1 serving: 850 calories, 58.8 g fat (20 g saturated), 203 mg cholesterol, 401 mg sodium, 18.5 g carbohydrate, 3.5 g fiber, 61.6 g protein

× Sweet Potato Fries Baked Stuffed Tomato
Download PDF Lemon Garlic Green Beans Garlic Beef


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  • 2 sweet potatoes scrubbed and dried well!
  • 2 tsp olive oil
  • ½ tsp paprika (or other favourite seasoning)
  • ¼ tsp black pepper
  • ¼ tsp salt

Instructions: Preheat grill to medium-high. Cook sweet potatoes in microwave on high until crisp-tender when pierced with a knife (6 – 7 minutes). Cool on cutting board for about 15 minutes. Cut each sweet potato lengthwise in 8 wedges. Transfer to a cooking sheet (or a large plate) and drizzle with the olive oil, paprika (seasoning) and pepper. Toss to coat. Grill wedges about 3 minutes per side until they are fully cooked and slightly charred. Season with salt.

Yield: 4 servings.

Nutritional Facts: 1 serving: 125 calories, 7.1 g fat (0.9 g saturated), 0 mg cholesterol, 470 g sodium, 14.7 g carbohydrate, 2.6 g fiber, 1.4 g protein

× Lemon Garlic Green Beans Garlic Beef
Download PDF Sausage Stew Sweet Potato Fries


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  • 6 tbsp olive oil
  • 2 lemons. Slice 1 thinly; juice the other.
  • 4 cloves garlic minced
  • 1 tsp salt
  • ½ tsp black pepper
  • ¾ pound trimmed green beans
  • 8 small red potatoes quartered
  • 4 chicken breasts (bone in with skin)

Instructions: Preheat oven to 450F. Coat a large oven proof dish with 1 tbsp of olive oil. Place a single layer of lemon slices on bottom of dish. Combine remaining olive oil, lemon juice, garlic, salt and pepper in a large bowl. Add green beans and toss to coat. Using a slotted spoon, fork or tongs, place green beans on top of lemon slices. Add chopped potatoes to oil mixture. Toss and place on outside edge of dish with beans and lemons. Add chicken to oil mixture and coat thoroughly. Place chicken skin side up in dish. Pour remaining olive oil mixture over the chicken. Cook in oven for 50 minutes. When cooked, remove chicken from dish and keep warm. Place the beans and potatoes back in the oven for about 10 minutes more or until the potatoes are tender. Serve warm.

Yield: 4 servings.

Nutritional Facts: 1 serving: 687 calories, 37 g fat (8 g saturated), 181 mg cholesterol, 735 mg sodium, 20 g carbohydrate, 4 g fiber, 6.7 g protein

× Sausage Stew Sweet Potato Fries
Download PDF Spinach Bacon Penne Lemon Green Beans


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  • 1 lb (450 g) sausage, cut in ½” slices (spicy sausage is ideal)
  • 1 tbsp vegetable oil
  • 1 large onion chopped
  • 2 cloves garlic minced
  • 1 green pepper chopped (or red, yellow, orange)
  • 1 can un-drained diced tomatoes (28 oz/796 ml)
  • 1 can kidney beans drained and rinsed (19 oz/540 ml)
  • 1 can chick peas drained and rinsed (19 oz/540 ml)
  • ½ cup salsa (medium is good)
  • 1 tsp ground cumin (substitute paprika or chili powder)
  • 1 tsp dried oregano

Instructions: In large skillet, brown sausage in oil over medium heat. Remove sausage from pan. Drain fat from pan leaving enough to brown onion and garlic for about 5 minutes. Return sausage to pan and add the other ingredients. Cover and simmer for 20 minutes.

Serve with pasta, rice or potatoes. Beans can be varied – be creative and use what you have.

Yield: 6 servings.

× Spinach Bacon Penne Lemon Green Beans
Download PDF Sweet Potato Quesadillas Sausage Stew


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  • 1 package penne pasta (12 ounce)
  • 2 tbsp olive oil
  • 6 slices bacon chopped
  • 2 cloves garlic minced
  • 1 can diced tomatoes (14.5 oz/428 ml)
  • 1 bunch fresh spinach washed and torn

Instructions: In a large pot of boiling salted water, cook pasta as per directions. While pasta is cooking, heat 1 tbsp olive oil in skillet over medium heat. Cook bacon until browned and crispy. Add garlic and cook for 1 minute (do not let it burn). Stir in tomatoes and heat thoroughly. Put torn spinach in colander and drain cooked pasta over the spinach (this will wilt the spinach). Transfer pasta and spinach to a large serving dish, add the bacon and tomato mixture and toss with the remaining olive oil.

Yield: 4 servings.

Nutritional Facts: 1 serving: 517 calories, 14.8 g fat, 15 mg cholesterol, 547 mg sodium, 73.8 g carbohydrates, 6.6 g fiber, 21 g protein

× Sweet Potato Quesadillas Sausage Stew
Download PDF Shrimp Scampi Spinach Pasta


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  • 2 medium sweet potatoes
  • 1 cup red-wine vinegar
  • ½ cup sugar
  • 4 black peppercorns
  • 1 red onion thinly sliced
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 8 6” flour tortillas
  • 5 cups baby spinach
  • 1 cup shredded mozzarella
  • olive oil

Instructions: Pierce sweet potatoes with a fork and cook in microwave on high until tender (about 15 minutes). RELISH: While potatoes cook, combine vinegar, sugar and peppercorns in a medium saucepan; bring to a boil and stir until the sugar is dissolved. Put sliced onion in a heatproof bowl and pour the hot vinegar mixture over the onion. Let stand 10 minutes before draining. Transfer drained onions to a plate to cool. Slice cooked sweet potatoes in half and scoop out flesh into a bowl. Mash with a fork and add salt and pepper to taste. Divide filling onto four tortillas and spread thinly. Top each sweet potato tortilla with a heaping cup of spinach, ¼ cup mozzarella cheese and another tortilla. Heat a large non-stick skillet over medium-high heat. Lightly oil skillet and transfer 1 quesadilla; cook until quesadilla is crisp and cheese is melted (about 3 minutes/side). Transfer cooked quesadilla to serving and repeat with remaining quesadillas. Cut cooked quesadillas in quarter and serve each with ¼ cup pickled red onion.

This dish has more calcium than a glass of milk and you get an immune boost from the sweet potatoes.

Yield: 4 servings.

Nutritional Facts: 1 serving: 391 calories, 13.8 g fat (4.7 g saturated), 18 mg cholesterol, 750 mg sodium, 52 g carbohydrate, 6 g fiber, protein 14 g

× Shrimp Scampi Spinach Pasta
Download PDF Oat Pancakes Sweet Potato Quesadillas


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  • 8 ounces linguine
  • 2 tbsp unsalted butter
  • 1 pound medium shrimp peeled and deveined
  • 3 cloves garlic minced
  • ½ tsp red pepper flakes
  • ¼ cup white wine or chicken broth
  • ¼ cup lemon juice, preferably fresh squeezed
  • Salt and pepper to taste
  • Zest of 1 lemon
  • 2 tbsp parsley chopped
  • ¼ cup grated parmesan cheese

Instructions: In a large pot of boiling salted water, cook pasta as per directions and drain. While pasta is cooking, melt butter in large skillet over medium heat. Add shrimp, garlic and red pepper flakes and cook until shrimp are pink, stirring occasionally (2 – 3 minutes). Stir in wine or broth, lemon juice and season with salt and pepper to taste. Bring to a simmer then remove from heat. Stir in pasta, lemon zest and parsley. Serve with parmesan.

Yield: 4 servings.

× Oat Pancakes Sweet Potato Quesadillas

What should be in your cart?

43% Veg & Fruit

veggie and fruit

Look for colourful fruits and dark green or orange vegetables. It's better to eat them whole than drink them as juice.

34% Grains


Try to find whole grain, low sodium, high fibre, protein rich grains. "Enriched wheat flour" and "whole wheat" does not mean whole grain.

15% Protein


Get your protein from beans or lentils more than beef or chicken.

8% Dairy


Opt for low-fat dairy and soy milk products. Almond and rice milk have less protein than dairy and soy.

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