Do you meal prep? Planning and preparing meals ahead can really help support healthy eating and simplify your life. But there’s more to it than simply heading to Pinterest for ideas and recipes. Arm yourself with some smart habits and time-saving tips so you can get the most out of your meal prep efforts.

Instructions

1. Heat the oil in a large pan. When the oil is smoking hot, lower the heat and add spices (see notes).
2. After a few seconds, add onion and garlic. Cook until golden brown (about one minute).
3. Add chickpeas and coconut milk. Add salt to taste.
4. Cook for 5 minutes then add spinach. stir well and cover. Let the spinach wilt for a few minutes and it’s ready to serve! Add a squeeze of lemon and some fresh coriander. Enjoy as-is or serve with rice.

Notes:
• You can add spices after the coconut milk, but the secret to an aromatic full-flavour curry is frying the spices in oil.
• You can substitute the spinach for kale, swiss chard, or other greens.

Being healthy on a budget doesn’t have to be hard. With a little know-how, proper planning, and some time you can enjoy nutritious and flavourful foods without breaking the bank. This week, we focus on things you can do to stretch your food dollars further while putting healthy foods on the table.

Instructions

1. Heat the oil in a Dutch oven or large soup pot over medium heat. Add the garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté for 5 to 7 minutes, until soft.
2. Add the turkey and cook until browned (5 to 7 minutes), stirring often to break up the chunks.
3. Add 1 1/2 cups water, tomato sauce, diced tomatoes in juices, chili powder, cumin, paprika, cayenne, salt, pepper, and red pepper flakes. Bring to a boil, then reduce to a moderate bubble. Let cook, uncovered, until the chili thickens (about 45 minutes) stirring every so often so that the chili does not stick to the bottom. If the chili becomes too thick, add a little water to reach your desired consistency.
4. Toward the end of the cooking time, taste and adjust the seasonings as desired. Serve hot with toppings of your choice.

We want to eat well, but we’re also busy, and let’s face it, we don’t always have the time to spend hours in the kitchen making a healthy meal. Often, we only have time to eat on the go. Whether that means grabbing a pre-made meal from the store or from your own fridge, convenience is key. While the most convenient foods aren’t always the healthiest, there are ways to fuel up without sacrificing healthy eating in the process.

Instructions

1. Heat the oil over medium heat. Add peppers and onions. Cook until tender (about 6 to 8 minutes). Add 1-2 tbsp of water if needed to prevent burning. Add the beans and for 1 to 2 minutes more.
2. Whisk together the eggs, salt, and pepper. Add to the pan. Cook the eggs, scrambling them until cooked through.
3. Lay out the tortillas. Divide the egg mixture among the tortillas. Sprinkle each with 2 tbsp of cheese. If eating immediately, serve with salsa or avocado.
4. If freezing, let burritos cool completely. Wrap in wax paper, then in foil. To reheat, unwrap the burrito completely, then wrap in a paper towel. Microwave for 1.5 to 2 minutes until soft and warm.

When you’re trying to ramp up your healthy eating habits, one of the best places to start is in your own kitchen. Cooking at home means you control your food including what you eat and how you make it. This week we’ll share some techniques, ideas, and recipes that will help make cooking healthy meals a little easier!

Instructions

1. Preheat oven to 425 degrees F. Line a large-rimmed baking sheet with parchment paper.
2. Combine mayonnaise (or Greek yogurt) and chili powder in a small bowl. Set aside.
3. In a medium bowl, toss sweet potatoes with 2 tsp oil, 1/4 tsp salt, and 1/8 tsp pepper. Spread on the prepared baking sheet and roast in the oven for 15 minutes.
4. Meanwhile, in the same bowl used for the sweet potatoes, toss broccoli with the remaining 2 tsp oil, 1/4 tsp salt, and 1/8 tsp pepper.
5. Remove the baking sheet from the oven. Stir the sweet potatoes and move them to one side of the pan. Arrange salmon in the centre of the pan and spread the broccoli on other side of the pan.
6. Spread 2 tbsp of the mayo mixture over the salmon. Bake until the sweet potatoes are tender and the salmon flakes easily with a form (about 15 minutes).
7. Meanwhile, add lime zest and lime juice to the remaining 1 tbsp of the mayo mixture. Mix well. Set aside until the salmon and vegetables are cooked.
8. Divide the salmon among 4 plates and top with cheese and cilantro. Divide the sweet potatoes and broccoli among the plates and drizzle with lime-mayo sauce. Serve with lime wedges and any remaining sauce.