Free Recipes & Tips

It’s September so that means we’re just entering into … cold and flu season! Now is the time that we need to focus especially on one immune-supporting vitamin – Vitamin C – BEFORE we get sick (not after).

Vitamin C supports normal immune function but supporting white blood cell function and acting as an antioxidant to protect cells from oxidative stress generated during infections and inflammation. Adequate vitamin C intake may reduce cold duration and severity.

Look to get your vitamin C through food first but if that’s too tough, I recommend reaching for Megafood’s Vitamin C products – the Megafood Complex C is made from vitamin C containing foods such as green pepper and orange and provides 250 mg/tablet. For a gummy option, try to Megafood Vitamin C defence which contains 90 mg of vitamin C per gummy and is made from oranges, ginger, blueberry and cranberries. Save this post for the list of Vitamin C rich foods below!

• Kiwi (2) = 130 mg

• Strawberries (1 cup) = 100 mg
• Red Bell Pepper (1/2) = 95 mg
• Orange (1) = 70 mg
• Broccoli (1/2 cup) =51 mg
• Brussel sprouts (1/2 cup) =50 mg
• Tomato (1 cup)  = 30 mg
• Kale (1 cup)= 20 mg

Recipes Below:

I bet that you wouldn’t be able to tell that these breakfast chia puddings have almost 30 g of protein each – thanks to the light and fruity-tasting Vega Clear Protein Powder! It doesn’t taste chalky, thick or artificial and contains zero sugar plus electrolytes as well.  

These chia puddings are the perfect prep-ahead breakfast to give you a protein and fibre boost. No excuse for skipping breakfast

Grab it at Costco on sale until the end of September! 

Which chia pudding flavour are you trying first?

• Watermelon Strawberry

• Watermelon Chocolate
• Watermelon Beet
• Watermelon Berry 
• Watermelon Yogurt
• Watermelon Banana

I only spent $50 on the ingredients to make 16 of these veggies and plant-protein packed meal prep meals. I centred each of these meals around fibre and protein, as each one has over 10 g of fibre and 25 g of protein. Each of these meals are only made with a handful of ingredients which is key to saving time and money. Grab these meals by liking this post and commenting meal prep!

Which meal are you trying first?

• Italian Pasta Salad
• Fajita Soy Curl Bowl
• Ground Round, Broccoli & Sweet Potato 
• Veggie-Packed Pasta Sauce Bowl

Who doesn’t love a good muffin as part of a breakfast or snack. However, so many muffins are sugar-packed and don’t have a lot of notable nutrition benefits.

Now it’s time for *muffins with benefits* to enter the chat.

These muffins are still delicious and satisfying, but they have:

No added sugar.

Have 5 g of protein & 4 g of fibre per muffin (each muffin is just over 100 calories).

They each contain and fruit and vegetable.

They are made with nutrient-packed chickpeas and tahini and contain iron as well.

Make sure you grab them today! Which flavour are you trying first?

There are undeniable benefits of fruits and veggies in maintaining your health, including reducing cancer risk and preserving your brain and heart health. However Most Canadians are not eating enough fruits and vegetables – in fact in the 2021 Statistics Canada report, only 21.8% of Canadians reported eating 5 servings of fruit and veggies a day.

These easy plant-based lunch boxes make it easy to make half of your plate fruits and veggies – and I guarantee you and your kids will love them! For the vegetables in these boxes, I used colourful and fresh root vegetables from Gwillmdale Farms.

I challenge you to make half your lunches to be fruits and veggies this week – do you
think you can do it?

Recipes Include:

• Colourful Potato Salad and Veggie Burger Box
• Beet & Parsnip Slaw Box
• Parsnip and Carrot Fries with Falafel Bites