Prep time: 10 minutes
Cook time: 25 minutes
Makes: 4 large bowls of soup

✓ This recipe has been approved by a Sunnybrook dietitian.

Ingredients

• 1 medium onion, chopped
• 2 carrots, diced and chopped
• 1 celery stalk, diced and chopped
• 1 package of pre-washed spinach
• 1 can no-added-salt tomatoes
• 1 can white kidney beans or mixed beans, drained and rinsed
• 2 tetrapaks (900mL each) no-added-salt vegetable or chicken broth
• 2 tsp olive oil
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a soup pot over medium-high heat.
2. Sauté chopped onions, carrots, and celery for 2 minutes until slightly softened.
3. Add canned tomatoes, canned beans, broth, and stir. Bring to a boil.
4. Once the soup is boiling, turn heat down to medium, cover, and let simmer for 20 minutes.
5. Add spinach and stir to mix. Cover, and let spinach wilt for about 1-2 minutes.
6. Turn off heat and ladle into soup bowls, and enjoy with some crusty whole grain bread on the side!

  Tips

• You can substitute spinach with chopped kale or swiss chard, or even frozen vegetables
• To enjoy a heartier version, purée this soup with a hand-blender after it is cooked

The post Recipe: Vegetable Bean Soup appeared first on Your Health Matters.

This colourful salad incorporates kale, cabbage, carrots, goji and more, forming a pretty (and delicious) meal!

✓ This recipe has been approved by a Sunnybrook dietitian.

Ingredients

• 6 cups shredded lacinato kale
• 4 cups shredded rainbow Swiss chard
• 2 cups shredded purple cabbage
• 2 shredded carrots (I use a julienne peeler to shred mine)
• 1 minced or thinly sliced shallot
• 1/4 cup roughly chopped almonds
• 1/2 cup pepitas
• 1/4 cup dried cranberries
• 1/4 cup goji berries soaked in 1/4 cup water for about 5 mins
• 3 tbsp sunflower seeds
• 2 tbsp hemp hearts

Dressing (you will have some left over)

• 2 tbsp tahini
• 2 tsp miso
• 1 mandarin orange, peeled (or a small navel orange)
• 1/4 cup apple cider vinegar
• water, to thin if desired

Instructions

• Whirl all the ingredients for the dressing in a blender and pour into a small jar.

• Combine all other ingredients in a very large bowl and toss to combine.

• Pour some of the dressing over top and toss again to coat.

• Let the salad sit either in the fridge or at room temperature for at least 10 minutes before eating. This will give the acid in the apple cider vinegar a chance to soften up some of the greens and make them more easy to digest.

Want more recipes? Visit Angela’s blog at  Eat-Spin-Run-Repeat.com

The post Recipe: Rainbow superfood salad appeared first on Your Health Matters.

A healthy snack perfect for on-the-go, packed in lunches, or enjoyed on the trails.

✓ This recipe has been approved by a Sunnybrook dietitian.

Ingredients

• 2 cups crispy rice cereal (gluten free if necessary)
• 1 cup instant oats (I used Love Grown Foods Super Oats which are gluten-free)
• 1 cup flaked almonds
• ½ cup pumpkin seeds
• ½ cup hemp seeds
• ½ cup dried cranberries
• 1/3 cup cashews
• ¼ cup sesame seeds
• 5 tsp chia seeds
• 1 tsp cinnamon
• ½ cup raw honey (or swap with maple syrup if vegan)
• ½ cup nut butter of choice
• 1 tsp vanilla
• 2 tbsp coconut oil

Instructions

• Preheat oven to 375F and line a baking sheet with parchment paper.
• In a very large bowl, combine the first 10 ingredients (crispy rice cereal through cinnamon).
• In a small saucepan over medium heat, melt the remaining ingredients together, stirring constantly to prevent burning. This should take about 3 minutes and the liquid should be smooth and thick when ready.
• Pour the wet ingredients into the large bowl and stir to coat as much of the oat/cereal mixture as possible.
• Pour the entire contents of the bowl onto the parchment-lined baking sheet and use a spatula and/or rolling pin to flatten it out into a flat, even layer.
• Bake for 13-15 minutes. Remove the pan from the oven and let it cool a bit (but not completely, or they will crumble) before slicing into squares or bars.
• Store in the fridge, or freeze leftovers if you won’t be eating all of the bars within the next 10 days.

The post Recipe: Super seedy cranberry cashew bars appeared first on Your Health Matters.

A quick and healthy recipe perfect for Sunday morning breakfast or brunch.

✓ This recipe has been approved by a Sunnybrook dietitian.

Ingredients

• 1 tbsp olive oil
• 1 cup diced yellow onion
• 1 cup diced zucchini
• 4 eggs + 1/2 cup egg whites
• 1/4 cup skim milk
• 1 cup halved cherry tomatoes, or gourmet tomatoes
• 2 tbsp freshly chopped fresh herbs, such as parsley and basil
• sea salt and black pepper

Instructions

• Preheat your oven’s broiler to the high setting.
• Heat the olive oil in a cast iron skillet over medium heat for 1 minute. Add the onions and zucchini and lightly sautee for 3-4 minutes or until onions begin to soften.
• In a bowl, whisk together the eggs, egg whites, and milk. Chop the herbs and stir them into the eggs.
• Reduce the heat on the stove and gently place the halved cherry tomatoes, cut side up, on top of the onion and zucchini pieces. Sprinkle with sea salt and black pepper, then carefully pour the egg mixture over top.
• Keep the skillet on the burner for 1 minute so that the eggs begin to set on the bottom. Using an oven mitt, transfer the skillet into the oven and broil for 8-10 minutes or until the top is golden and center is cooked.
• Carefully remove the skillet from the oven (careful, it’ll be hot!), slice the frittata into 4 pieces, and serve immediately.

Want more recipes? Visit Angela’s blog at  Eat-Spin-Run-Repeat.com

The post Recipe: Breakfast-in-bed-worthy one-skillet tomato frittata appeared first on Your Health Matters.

✓ This recipe has been approved by a Sunnybrook dietitian.

Ingredients

• 2 large cloves garlic
• 2 cups chopped onion
• 3 cups chopped celery
• 2 cups diced carrots
• 2 green bell peppers, seeded and chopped into bite-size pieces
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1 28fl oz can diced tomatoes
• 3 cups low-sodium vegetable broth
• 2 cups yellow sweet corn, rinsed and drained if canned
• 1 cup chopped mushrooms
• 1-2 chipotle peppers in adobo sauce (or 2 for a hotter spice level), minced, plus 3 tsp adobo sauce
• 3 cups cooked, mixed beans of choice (such as kidney beans, black beans and white navy beans)
• green onions and cilantro or parsley, to garnish

Instructions

• Chop all the vegetables. Spray a very large pot (yes, use the biggest one you have) with a bit of olive oil and begin sautéing the garlic, onion, celery, and carrots on medium-high heat. Cook for 4 minutes, stirring frequently
• Add the bell pepper pieces and spices along with ¼ cup of broth. Stir for 2 minutes to coat.
• Pour in the tomatoes, remaining broth, corn, mushrooms, chipotle peppers, adobo sauce and beans. Stir again to thoroughly mix the ingredients.

• Cover the pot with a lid and reduce heat to medium low. Let the chili simmer for 20 minutes, then serve or divide into single-serve containers and freeze once cooled.

Want more recipes? Visit Angela’s blog at  Eat-Spin-Run-Repeat.com

The post Recipe: Smoky chipotle 3-bean chili appeared first on Your Health Matters.

✓ This recipe has been approved by a Sunnybrook dietitian.

Ingredients

• 1 apple, cored and diced
• 1 tbsp raisins
• 1/4 tsp finely minced fresh ginger or ginger paste
• 1 tsp maple syrup
• 1 tbsp unsweetened almond milk
• 1/2 teaspoon ground cinnamon, divided
• 1 tsp coconut oil, melted
• 2 tbsp oats
• pinch of stevia

Instructions

• Preheat oven to 400F.
• In a small bowl, combine the first 5 ingredients, plus 1/4 teaspoon of the cinnamon and stir.
• Transfer the apple mixture to a small oven-safe ramekin or dish.
• In the same mixing bowl, stir together the remaining cinnamon, melted coconut oil, oats and stevia. Pour this on top of the apple mixture.
• Bake for 20 minutes.
• Let the apple crisp cool for about 5 minutes before serving

Want more recipes? Visit Angela’s blog at  Eat-Spin-Run-Repeat.com

The post Recipe: Healthy-eating-approved apple crisp for one appeared first on Your Health Matters.

Ingredients

• 1/2 cup uncooked brown rice
• 2.5 cups cooked black beans, well-drained if canned
• 1 orange pepper, seeded and diced
• 1 yellow pepper, seeded and diced
• 1 green onion, white and light green parts, diced
• 1 jalapeno pepper, seeded and minced
• 1.5 cups diced cherry tomatoes
• 1 tsp chili pepper
• 2-3 tbsp loosely-packed, torn cilantro
• 1/2 avocado, diced
• 1 tbsp extra virgin olive oil
• juice of 2-3 limes

Instructions

• In a pot, cook the rice according to package directions.
• Meanwhile, drain and rinse beans and chop all vegetables as indicated.
• Combine everything but the avocado, lime juice and olive oil in a large bowl, along with the rice once it’s ready.
• Whisk together the olive oil and lime juice, then drizzle it over the salad.
• Toss in the avocado and toss gently to coat in dressing.
• Serve over greens or with a side salad if desired.

Nutrition per serving (1/4 of recipe): 308 calories, 7g fat, 15mg sodium, 50g carbs, 14g fiber, 5g sugar, 12g protein

Want more recipes? Visit Angela’s blog at  Eat-Spin-Run-Repeat.com

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Photo courtesy Fitzhenry and Whiteside Limited

Ingredients

• 3 Tbsp (45 mL) grapeseed oil
• 1 small onion, finely chopped
• 1 tsp (5 mL) finely chopped ginger
• 1 cup (250 mL) finely chopped tomatoes
• 1 Tbsp (15 mL) fenugreek seeds
• 1 tsp (5 mL) garam masala
• salt to taste
• 1 lb (500 g) pumpkin, seeded, peeled, and cubed
• 1/2 cup (125 mL) vegetable broth
• 1 medium green chili, finely sliced

Instructions

• Heat the oil in a skillet over medium-high heat.
• When the oil is hot, add the onion and ginger and cook for 2 minutes.
• Stir in the tomatoes, fenugreek seeds, garam masala, and salt and cook for 5 minutes.
• Add the pumpkin, vegetable broth and chili to the skillet.
• Bring to a boil, then reduce the heat to low.
• Cook until the pumpkin is tender, 15 to 18 minutes.
• Serve over rice.

Excerpted from Bal’s Quick and Healthy Indian by Bal Arneson © 2011 Fitzhenry and Whiteside Limited. Reprinted with publisher permission.

The post Recipe: quick & easy curried pumpkin appeared first on Your Health Matters.

Ingredients

• 1 tbsp olive oil
• 1/2 yellow onion, chopped
• 225g boneless, skinless chicken breast
• 2 cups diced bell peppers
• 1 jalapeno, seeds removed and finely minced
• 1 cup low-sodium vegetable or chicken stock
• 1 to 2 tsp chipotle chili pepper
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 can diced tomatoes (about 3 cups, including juices)
• 1/2 cup frozen or fresh yellow corn
• crumbled tortilla chips, to garnish
• other optional toppings: diced avocado & fresh cilantro

Instructions

• Preheat oven to 375F and line a baking dish with foil. Trim visible fat from the chicken breasts and place them on the foil. Bake for 30 minutes or until cooked throughout.
• Meanwhile, heat the olive oil in a soup pot on medium heat for 1 minute. Add the chopped onion and sauté until fragrant, about 2 minutes.
• Toss in the bell peppers, minced jalapeno pepper, and all spices. Stir the peppers to coat them in spices, then add the tomatoes and stock.
• Bring to a boil, then reduce heat. Allow the soup to simmer for about 10 minutes.
• When the chicken has finished cooking, let it cool just enough to handle with your fingers. Shred it into small pieces and stir them into the soup along with the corn. Cook for 1-2 more minutes or until hot throughout.
• Ladle into bowls and serve with crumbled tortilla chips on top.

Nutrition per serving: 147 calories, 2g fat (0g saturated), 33mg cholesterol, 77mg sodium, 18g carbs, 4g fiber, 9g sugar, 17g protein

Want more recipes? Visit Angela’s blog at  Eat-Spin-Run-Repeat.com

The post Recipe: Warm up with southwestern tortilla soup appeared first on Your Health Matters.

Most people have become increasingly aware that reducing your intake of saturated fat and trans fat is a good step towards reducing your risk for heart disease – but did you know that that’s only part of the heart health equation? Achieving a diet rich in soluble and insoluble dietary fibre (and small amounts of heart friendly unsaturated fat) is equally important.

Think healthy eating equals ‘bland’? Not so sold on soy? Dare to give this plant protein-packed dish a try. You just might have a change of heart!

Serves: 4

Ingredients

• 1 block (approximately 454g) firm tofu
• 2 cups diced onion ( about two medium)
• 4 cloves garlic, finely minced
• 2 Tbsp fresh ginger root, finely minced
• 2 cups diced tomatoes (about two medium)
• 4 cups frozen edamame (soy beans)
• 2 Tbsp canola oil
• ½ cup chopped cilantro
• 1  cup low-sodium vegetable broth ( or substitute with chicken broth, if desired)
• 1 stick cinnamon, about 1-inch (or substitute ½ tsp ground cinnamon)
• ½ tsp cumin seeds
• 2 bay leaves
• 1 tsp ground turmeric
• 1 Tbsp ground coriander
• 2 tsp ground cumin
• 1 tsp cayenne pepper

Directions

1. Preheat oven to 400°. Chop tofu into small, ½- inch cubes, and pat dry with paper towel.
2. Drizzle tofu with 1-2 tsp of the canola oil, and arrange in an even layer on a cookie sheet. Bake until just lightly golden brown, or about 15 minutes.
3. While tofu is browning, get chopping! Dice onions, and mince garlic cloves and ginger. Place in a bowl and set aside. Chopped tomatoes and cilantro, and set aside in separate bowls.
4. Remove tofu from oven when it has browned, and set aside.
5. Heat the remaining canola oil in a large pan over medium-high heat. Add broken cinnamon stick, bay leaves and cumin seeds. Fry until just browned (about 5-10 seconds!)
6. Add turmeric, coriander, ground cumin, along with chopped onions, garlic, and ginger. Cook until light brown or tender (about 6-8 minutes).
7. Reduce your heat to medium. Add tomatoes, cayenne pepper, edamame, vegetable broth, and tofu cubes.
8. Cook for 8-10 minutes, allowing curry to reduce and thicken (and the tofu to absorb all of that flavour!
9. When curry is at your preferred consistency, mix in chopped cilantro, and serve with a ½ cup of brown basmati rice, bulgur, or your favourite whole grain!

Each curry serving delivers nearly 12 grams dietary fibre, 30 grams protein, nearly a full day’s worth of vitamin E and over 100% of your daily folic acid requirement- all for less than 60 mg sodium, and only 1.5 g saturated fat!

Time-saving tips: Don’t have enough time to make a curry from scratch?

1. Tofu can be browned ahead of time and stored in the fridge for 24 hours or in the freezer for up to a month – or skip the browning step all together if you would prefer a softer consistency.
2. Freshly toasted spices, fresh garlic and fresh ginger make all of the flavour difference! However, ground ginger and garlic can be substituted in a pinch (4 cloves garlic = ½ tsp garlic powder; 2 Tbsp fresh ginger = ½-1tsp ground ginger).

The post Recipe: ‘Heart’-y veggie curry appeared first on Your Health Matters.