Free Recipes & Tips

There’s no excuse to skip breakfast when breakfast tastes like dessert! Try one of these 16 ideas below!

One of the big reasons that my family is plant-based is for heart health.  We have a family history of high blood pressure, stroke and diabetes. We are trying to lower our risk for these conditions by what we eat – and you can too! Let me show you how.

February is heart health month so I’m showcasing this minimal ingredient heart health meal prep and breaking down the reasons why this meal prep can benefit your heart health.

I’m using Gwillimdale Farms sweet beets in all of these recipes – it’s amazing how versatile beets can be! Gwillimdale crops are cultivated with care and quality in their family-run fresh produce farm in Bradford Ontario. 



Heart Health Benefits of This Meal Prep:

Beets: beets are rich in dietary nitrates which helps to widen blood vessels which can improve blood flow and bring down blood pressure. Take advantage of Gwillimdale Farms delicious beets for your next meal prep!

Chickpeas: chickpeas are rich in soluble fibre which studies have shown can lower LDL cholesterol within weeks. They also can be used as a protein source instead of red or processed meat, which lowers saturated fat intake.

Chia Seeds: chia seeds are not only rich in soluble fibre but also ALA omega 3s which can lower triglycerides.

Berries: berries are rich in polyphenols which can help calm inflammatory pathways and oxidative stress.

Soy Milk: soy protein can reduce LDL cholesterol by 3-5%.

As a new mom I’m finding smoothies can be hard to make in the morning – even though they seem quick on paper.  Pulling out multiple ingredients, chopping, the decision fatigue and cleanup makes them feel daunting.

This is why I’ve been putting together these smoothies into meal prep blocks. I simply add all of the ingredients that I want in each smoothie into the cubes and freeze. I blend with soy milk/almond milk in the morning. It’s that easy!

Will you be trying any of these recipes?

I’ve been Lego Meal prepping for about a month now and since then my food bill and food waste has drastically reduced and I’ve been ordering out less and getting more variety into my meals – such a win!

This week I’m showing you how I used Lego meal prepping to make burritos – four different ways! In a salad, in a casserole, in a wrap and in a soup.

If you’re new to this idea of meal prepping, basically you make components of the meals and freeze them in individual containers. You can then mix and match meal ingredients based on your preference. Once you are ready to eat, defrost in the microwave and add flavour enhancers like hummus, guacamole or additional herbs and spices.

If you want to meal prep like this, I recommend starting with 3-4 veggies, 2-3 proteins and  1-2 starches. Save this post to steal this meal prep strategy. Have you ever meal prepped liked this?

Are you a fan of overnight oats? I sure am!! I have them pretty much every day but in order to prevent boredom, I try to mix up the flavours as much as possible. Today I’m bringing these fun new flavours to you – inspired by Valentines’ Day!

Overnight oats are such a filling breakfast and each of these recipes provides at least 20 g of protein and a ton of fibre! That combo will keep you full and fuelled.

For these recipes, I’ve partnered with One Degree Organics to showcase the benefits of their sprouted oats. I have been using One Degree Organics Sprouted Oats for years due to the health benefits of the sprouted grains. Sprouting grains unlocks nutrient absorption and also improves digestibility.

What I have recently discovered about the One Degree Organics Sprouted Oats is that each bag contains Clean Source Codes that can be scanned allows consumers to meet the farmer behind each ingredient.

Tell me which one(s) you’d like to try and if you’re already an overnight oats fan!

As a Dietitian, I often speak with people who are torn with the idea of meal prep – we see the benefit, but we don’t want to have the same meals over and over again. I hear you. This is why we can approach meal prep like this – use the same ingredients to create three completely different meals with different flavour profiles, tastes and texture.

You only need a grand total of 15 ingredients (including spices) to make all three of these recipes! This meal prep only took me an hour and a half to complete – win-win if you ask me!

Which one are you most excited to try? Let me know and tell me if you want more meal preps like this!

Recipes include:
-Chickpea & Tofu Curry
-Tofu & Roasted Veggie Bowl
-Roasted Beet Hummus Pasta