Healthy Eating

Healthy Recipes

Eating a healthy, balanced diet is absolutely critical if you want to achieve true health. In fact, up to 80% of premature heart disease, stroke, even cancer, can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.

A healthy diet can help lower your risk of heart disease and stroke by:

  • improving your cholesterol levels.
  • reducing your blood pressure.
  • helping you manage your body weight.
  • controlling your blood sugar.

What Does A Healthy, Balanced Diet Look Like?

A healthy diet is made up mostly of whole or natural foods. We use the words whole and natural to refer to foods that have not been highly processed, and have existed in nature for thousands of years.

A healthy diet includes:

1. Eating lots of vegetables.

  • This is one of the most important diet habits. Vegetables are packed with nutrients (antioxidants, vitamins, minerals, and fibre) and help you maintain a healthy weight by keeping you full longer.

2. Avoiding SUGAR!

  • Sugar is behind many of the destructive health problems we face today. Cancer cells use sugar for energy, type 2 diabetes is essentially the result of excessive sugar consumption, even heart disease is increased with sugar consumption.
  • So what should we avoid? Bread, rice, pasta, refined sugar, excessive fruit (high in fructose), soda, basically anything that turns into sugar.

3. Eating a variety of foods that provide protein.

  • Foods with protein include fish, beans and lentils, dairy products and lean meat. Protein helps build and maintain bones, muscles, and skin.
  • Look for grass-fed meat, free range chicken, free range eggs, and wild fish (not farmed).
  • Don’t eat too much protein! Excess protein will be converted to sugar.
  • Whey powder is a great source of protein. Make sure you look for grass-fed, antibiotic free, cold-pasteurized whey protein.

4. Avoid highly processed foods.

  • Highly processed foods are foods that are changed from their original food source and have many added ingredients. During processing, often important nutrients such as vitamins, minerals, and fibre are removed while salt and sugar are added.
  • Examples of processed food include hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread.

5. Watch out for sugar-sweetened beverages.

  • Sugar-sweetened beverages are a large contributor to weight gain. It is easy to drink empty calories without realizing.
  • Drink safe drinking water when you are thirsty, or choose unsweetened milk, coffee or tea. Sugar-sweetened beverages, including energy drinks, fruit drinks, soft drinks and flavored coffees include tons of added sugar. These drinks often offer no nutrition and have a negative impact on your health.
  • 100% fruit juice is considered a sugar-sweetened beverage and has almost as much added sugar as a soft drink. Reach for the whole fruit and drink water instead.
  • Where fresh drinking water is not readily available, stay hydrated with coffee, tea, unsweetened low-fat milk, and previously boiled water.

Top 5 Tips From The Experts

  1. Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan. Try “Meatless Monday” with this meatless recipe.
  2. Make an eating plan each week – this is the key to fast, easy meal preparation. Check out our shopping tips here.
  3. Choose recipes with plenty of vegetables. Your goal is to fill half your plate with vegetables, moderate your protein (meat), and increase your fat (Olive Oil, Coconut Oil). Choose brightly coloured vegetables each day, especially orange and dark green vegetables.
  4. Avoid sugary drinks and drink safe drinking water more often. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going.
  5. Don’t be afraid to skip a meal - intermittent fasting is a great way to stimulate fat burning.


Healthy Nutritious Food




Chickpea Hummus

It’s amazing how tasty and delicious hummus can be. This is great as a vegetable dip spread and is a smooth and creamy delight on your palette. For an extra zing and heat, you can add more garlic and/or cayenne pepper.

5 min
Prep Time
zero
Cook Time
4 to 6
Servings

WHAT YOU NEED

  • 1 can (540 ml / 19 fl oz) chickpeas, rinsed
  • 3 to 4 cloves of garlic, peeled and chopped
  • 3 tablespoons extra-virgin olive oil
  • 1 heaping tablespoon of tahini (sesame seed paste)
  • 1 fresh lemon, juiced (about 2 tablespoons)
  • 1 teaspoon sea salt
  • ½ teaspoon cayenne pepper, or 4 dashes of Frank's RedHot® Original Cayenne Pepper Sauce
  • 1 tablespoon chopped Italian parsley

PREPARATION

  1. Place all ingredients into a food processor and blend until creamy. If while blending, the ingredients become too thick, just add water (2 tablespoons at a time).
  2. Serve with a vegetable tray of celery, bell peppers, broccoli, cauliflower or other vegetables of your choice.
  3. This chickpea hummus if very high in fiber.

Chickpea Hummus Recipe




Coconut Curry Broccoli Soup

Zucchini Fritters

Studies have shown that broccoli is capable of preventing a number of health issues, such as hypertension, allergies, diabetes, osteoarthritis and cancer. This Coconut Curry Broccoli Soup is rich in antioxidants, enzymes and potent nutrients for your health.

This rustic soup is really more like a chowder, as it’s chocked full of broccoli. Leaves, stalk and all! The combination of flavours here is just amazing!

10 min
Prep Time
25 min
Cook Time
6
Servings

WHAT YOU NEED

  • 2 large bunches of broccoli, peel stems and chop everything
  • 3 tablespoons coconut oil (extra-virgin olive oil works as well)
  • 1 large onion, chopped
  • 1 jalapeño pepper, seeded and minced
  • 4 cloves garlic, smashed and minced
  • 2 heaping tablespoons fresh ginger, peeled and minced
  • 4 cups organic vegetable stock
  • 1 tablespoon curry powder
  • 1 tablespoon red curry paste
  • 1 teaspoon coriander powder
  • 1 teaspoon turmeric powder
  • ½ teaspoon cumin
  • 1 15-ounce can coconut milk (full fat)

PREPARATION

  1. Heat the oil in your soup pot. Add the onions and jalapeño. Sauté until the onions are golden.
  2. Add the garlic and ginger and sauté for another minute or two.
  3. Add the broccoli and heat through.
  4. Add the vegetable broth and bring to a boil, then lower heat to a simmer.
  5. Stir in the curry powder, curry paste, coriander, turmeric and cumin.
  6. Place lid on the soup and let simmer for about 20 minutes.
  7. Remove from heat.
  8. Using a stick blender, blend half of the broccoli mixture (leaving nice chunks of broccoli).
  9. Pour in the coconut milk and reheat soup.
  10. Garnish with cilantro

Coconut Curry Broccoli Soup




Zucchini Fritters

Zucchini Fritters
15 min
Prep Time
5 min
Cook Time
4
Servings

WHAT YOU NEED

  • 2 small zucchinis (about 2 cups)
  • 1 teaspoon Himalayan pink salt
  • 2 large eggs
  • ¾ cup Parmesan cheese (grated)
  • 1 tablespoon coconut flour
  • 1 tablespoon parsley
  • 1 tablespoon garlic powder (or to taste)
  • 1 teaspoon onion powder (or to taste)
  • 1 teaspoon butter and 1 tablespoon coconut oil or avocado oil (olive oil becomes hydrogenated at high temperatures)

PREPARATION

  1. Grate the zucchini into a colander, toss with the salt and allow to drain 10 minutes.
  2. Dump zucchini into a clean kitchen towel. Wrap towel around zucchini and gently squeeze over to sink to remove excess water. THIS IS AN IMPORTANT STEP!
  3. Add the broccoli and heat through.
  4. In a large mixing bowl, combine zucchini, eggs, Parmesan cheese, coconut flour, parsley and spices with a spoon. Set batter aside.
  5. Heat about 1 to 2 tablespoons of coconut oil in a large skillet.
  6. Drop spoonfuls of zucchini fritter batter into hot oil. Fry each side until browned, flattening with spatula as you go.
  7. When both sides are nicely browned, remove from pan and drain fritters on paper towels.

Zucchini Fritters




Berry Delicious Summer Salad

Berry Delicious Summer Salad
5 min
Prep Time
0 min
Cook Time
4 to 6
Servings

WHAT YOU NEED

For the salad

  • 8 cups mixed salad greens
  • 2 cups fresh organic blueberries
  • ¼ cup chopped and walnuts or pecans
  • ¼ cup red onions, diced
  • ¼ cup crumbled goat cheese or feta *optional

Homemade vinaigrette dressing

  • ½ teaspoon finely grated lemon zest
  • 2 tablespoons freshly squeezed lemon juice
  • ¼ teaspoon fine sea salt, or to taste
  • 3 to 4 tablespoons extra-virgin olive oil
  • Freshly ground black pepper, to taste

PREPARATION

  1. Toss together the salad ingredients; drizzle with desired amount of vinaigrette, tossing gently to coat.

Berry Delicious Summer Salad




Lemon Lime Basil Guacamole

Lemon Lime Basil Guacamole
5 min
Prep Time
0 min
Cook Time
4 to 6
Servings

WHAT YOU NEED

  • 2 ripe avocados
  • 1 fresh lemon, juiced
  • 1 fresh lime, juiced
  • Pinch of Himalayan pink salt
  • ¼ cup fresh chopped sweet basil

PREPARATION

  1. Scoop the avocado into a bowl. Coarsely mash it with a fork. Stir in the lemon juice, lime, salt and basil.

MAKE AHEAD

  1. Press plastic wrap firmly against the surface of the guacamole and refrigerate overnight.

Lemon Lime Basil Guacamole