Welcome to Good-For-You Cooking!

This resource is all about helping you make healthier choices in your cooking and lifestyle. From mastering the art of healthy meal prep to discovering how to maintain a health-conscious lifestyle on a budget, and even staying on track with your health goals while on the go, we’ve got you covered. Get ready for helpful hints and practical tips, and cook your way to a healthier, happier you!

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.

Habits of a Healthy Shopper 
Good nutrition starts with smart choices in the grocery store. Healthy cooking is a challenge if you don’t have the right ingredients in your kitchen, but shopping can be daunting with so many choices. How can you ensure you’re filling your cart with the good stuff?

How to Stock Your Pantry 
Whether you like to meal prep for the week or cook as you go, a kitchen stocked with healthy staples makes healthy cooking much easier. Learn how to stock your kitchen like a healthy cooking pro!

Get With the Plan 
What’s for dinner? This may be one of the most stressful questions around! Don’t stress… change up your approach and put a plan in place.

9 Ingredients for Flexible Healthy Meals
Try a different approach to meal prep: prep ingredients instead of full meals. Watch the video then download a helpful PDF guide.

Let’s Cook!

10-Minute Chickpea Curry

This simple dish is full of flavour and perfect for meal prepping. The curry will keep in the fridge for up to 3 days or in the freezer for up to 3 months.

2 cans chickpeas (15-oz each), rinsed and drained
1 can coconut milk (13.5 oz)
2 tsp garam masala
2 tsp turmeric
1 tsp ginger powder
1/2 tsp chili flakes
1 medium onion, chopped
2 cloves garlic, minced
1 tbsp olive oil
10 cups fresh baby spinach (or 10 oz frozen)
4 lemon wedges (optional)
fresh coriander, chopped (optional)


  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.

• 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.

Smart Ways to Save Money
You don’t have to sacrifice nutrition if your budget is tight. It’s all about knowing what to look for and how to make smart choices. Check out some tips on how to get the most out of your money and eat well in the process.

Cook Once, Eat Twice 
Life is busy, but don’t let that keep you from cooking up some healthy and tasty meals! Add some cook once, eat twice recipes to your weekly menu and get the most out of your time spent in the kitchen. We’re sharing some amazing recipes you’ll want to try!

Healthy Eating on a Budget 
We all want to eat well. Follow the three P’s to healthy eating that also minds your wallet.

Halfway Homemade 
Cooking doesn’t have to be hard! Learn how to combine homemade cooking with convenience to save time and still get healthy food on the table.

How to Eat Healthy on a Budget: A Podcast
Eating healthy and saving money don’t have to be competing goals. Frugal Friends Podcast talks about nutrition and smart spending.

Let’s Cook!

Healthy Turkey Chili

Thick and rich, this beanless chili is super satisfying with just the right amount of spice. The recipe makes 16 cups of chili, so a little time in the kitchen will go a long way!

1 tbsp extra-virgin olive oil
3 cloves garlic, minced
2 medium onions, diced
2 bell peppers, cored and chopped
2 large carrots, peeled and diced
2 stalks celery, diced
1 medium sweet potato, peeled and cubed
2 pounds ground turkey
1 1/2 to 2 cups water
1 can (15 oz) tomato sauce
1 can (14.5 oz) diced tomatoes in juices
3 tbsp chili powder
1 tbsp ground cumin
1 tbsp paprika
1 tsp cayenne pepper
1 tsp salt
1/2 tsp ground black pepper
Pinch red pepper flakes
Optional Toppings: avocado, jalapeno, Greek yogurt, cilantro


  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.

Tips for Dining Out & Rushing About  
Healthy eating when you’re away from home and on the go can be a challenge, so here are some tips to keep in mind!

Grab and Go Snacks 
Here are some easy snack recipes for those ultra-busy weekdays when you’re constantly on the move. They’ll help you fuel up and crush cravings when you’re on the go.

Power Punch: Energy Boosting Snacks
Understand the ideal mix to boost energy throughout the day. The right foods, at the right time can make the difference.

How to Eat Healthy at a Restaurant 
Eating well doesn’t mean we have to give up our dinner dates. Check out 11 tips on how to make better choices when you’re dining out.

Beat the Post-Lunch Slump 
What should you eat to fend off those mid-day energy slumps? Learn some tips to keep your energy up all day long.

Let’s Cook!

Freezer Breakfast Burritos

This recipe is a great starting point, but mix up your burrito filling with ingredients like spinach, turkey bacon, or sausage. They keep in the freezer for 3 to 4 months, so there will be no excuse to skip breakfast anymore!

1 tsp olive oil
1 red pepper, thinly sliced
1 green pepper, thinly sliced
1/2 cup red onion, thinly sliced
1 can (14 oz) black beans, drained and rinsed
10 eggs
12 tbsp reduced-fat shredded cheddar cheese
6 tortillas
salt and pepper, to taste


  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!

How to be a Healthy Cook 
What you cook is a big part of healthy eating, but HOW you cook matters too. Use some basic cooking techniques to get the most out of your meals in nutrition and flavour!

Fresh Versus Frozen 
We all know that fruits and vegetables are some of the healthiest foods we can eat. But what’s the best option when choosing between fresh and frozen?

Eat Like It’s 1899  
We can learn a few things from traditional food that we can include in our modern-day kitchens. Give some of these methods a try.

5 Healthy Cooking Tips 
Wish you had a personal chef to help you eat well? Learning some healthy cooking tips from a chef is the next best thing!

Easy Stir-Fry Guide  
Loaded with protein and veggies, stir-fries can be a great healthy meal to fuel your energy and satisfy the whole family.

Let’s Cook!

Sheet-Pan Salmon with Sweet Potatoes and Broccoli

Healthy cooking techniques don’t mean boring meals! Inspired by Mexican street corn, this recipe bursts with flavour and the vibrant combination of cheese, cilantro, chili, and lime.

3 tbsp low-fat mayo (or sub plain Greek yogurt)
t tsp chili powder
2 medium sweet potatoes, peeled and cut into 1-inch cubes
4 tsp olive oil, divided
1/2 tsp salt, divided
1/4 tsp ground pepper, divided
4 cups broccoli florets
1 1/4 pounds salmon fillet, cut into 4 portions
2 limes, 1 zested and juiced, 1 cut into wedges
1/4 cup crumbled feta or cotija cheese
1/2 cup chopped fresh cilantro


  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.
Images by Freepik