Free Recipes & Tips

You can make these meals with around 5 ingredients (plus spices and oils) – perfect for an easy and low maintenance meal prep! Which one are you trying first?

These minimal ingredient recipes are perfect for those on a money and time budget. They also use overlapping ingredients that are shelf stable/frozen, minimizing food waste! I’ve used plant protein in these that also contain fibre (lentil pasta, protein flatbread, chickpeas and tofu) to give these meals a lot of staying power while supporting your gut and muscles

Fall is one of my favourite times of the year but it’s also the start of cold and flu season! As a new mom with a 5 month old, I am being extra diligent this year with my efforts to prevent getting sick and I hope you are too!

That’s why I’ve put together this post which outlines critical nutrients that you need to aid in sickness/help you recover from sickness, how much you need, what foods to look for and a meal plan with these foods. Food is number one but if you are having trouble meeting certain nutrient targets, I’ve partnered with @Megafood to showcase which of their supplements can be used to help you meet those nutrient targets.

Grab the meal plan here:

Below are the highlights of what makes this meal prep beneficial for immune health:

Vitamin A: Vitamin A plays a key role in our immune system and maintaining the health of our mucosal surfaces. Carrots, broccoli and leafy greens are all ingredients featured in this meal prep that are rich in vitamin A.

Vitamin C: Vitamin C is an antioxidant that plays a big role in our immune systems and can help fight cold symptoms. Each of these recipes are a significant source of vitamin C. Peppers, tomatoes, oranges, marinara sauce and pineapple are all vitamin c champions found in these recipes!

Vitamin D: This nutrient increases the body’s production of proteins that destroy viruses, including the influenza virus. Given that vitamin D is synthesized in our skin on exposure to sunlight, low blood levels of vitamin D in the winter months may make us more susceptible to getting the flu.

Vitamin E: supports the immune system by acting as an antioxidant, protecting immune cells from damage and helping them function properly.

Omega 3: Omega 3 helps boost our immune systems, by increasing the activity of phagocytes, which are white blood cells that combat harmful bacteria. Omega 3 also decreases inflammation, which may help to protect the lungs from infection and colds.

Zinc: Zinc supports the immune system by aiding in the normal development and function of immune cells.

If you have a sweet tooth like me and are looking for a delicious afternoon/evening snack or an easy dish for a party, you’ll want these sheet pan apple date caramel nachos!

For this recipe, I’m highlighting Ontario Apples! We’re in the middle of apple season and it tastes good to eat local. This recipe is surprisingly packed with fibre, which comes mostly from the Ontario apples. Ontario apples are high in pectin, which is a soluble fibre that can help with managing cholesterol, digestion and aiding in fullness.

Grab the recipe below!

My time is extra pressed now adays and now that Jack has started solids, I am especially wanting to minimize extra dishes – thats where these sheet pan recipes come in! Making these three recipes can get you through 3-4 days, making a week of lunches and dinner seamless!

As usual, these recipes are high in protein, fibre and packed with veggies. Which one are you trying first?

Today I’m bringing these fun new overnight oat flavours to you – you’ll feel like you’re having dessert for breakfast! The best part? There is no sugar added to these recipes and they are sweetened by dates! Specifically, I used Mighty Mejdool dates, which is a new Canadian brand offering nutrient dense premium organic dates.

These recipes can’t just be made from any dates from the grocery store, as your local grocery store may not have the variety of dates that these recipes call for – and they are not likely as fresh! Check out https://mightymejdool.com/ to try out their dates at 20% off with my code NICOLEMIGHTY20!

Grab my updated Costco Snacks & Staples list (March 1) below!