Skip to Content | Accessibility | A A A A
Home page
Programs & Services
Contact Us
Programs & Services

Health and Nutrition Resources

                                     Eat Well

Potato Peas Curry


Zucchini Fries in Air Fryer


Vegetable Pasta


Vegetable Egg Pie


Red/Sofrito Sauce: Also called sofrito sauce, is on Mediterranean diet. If you include it at least 2 times a week is good for you (there is evidence that it protects against prostate cancer). It can be used to flavor pasta, legumes (lentils and beans), stir fries, soups, season meat, fish, rice, and as a spread on your toast, pita, nan etc.


Garlic Chutney: It’s a hot spicy sauce made with garlic and red hot chilli pepper powder. could be used with roti, naan, prantha, crackers, vegetables, bread. Sulfur compounds formed when garlic is chopped, crushed or chewed believed to bring some of the health benefits including lowering blood pressure, LDL cholesterol and more. Its low calorie dip or dressing.


Peanut Prantha (Flat Bread): Indian style flat bread made with onions, peanuts and whole wheat flour. Primarily eaten as breakfast item. The same could be made by adding different kind of grated or chopped raw vegetables such as cauliflower, radish, paneer (natural cheese), fenugreek leaves, kale, cooked lentils or beans and cooked potato etc.


Samolina Pancake: It is a colorful, flavorful Indian dish made with semolina (sooji), yogurt and lots of vegetables. Eaten as breakfast item but could be used as a snack, for lunch box or part of the main meal. semolina could be replaced with chickpea flour (besan) or any other legume or rice flour.


Guacamole: Made by mashing ripe avocado along with chopped onions, diced fresh tomatoes, chopped coriander or cilantro and lime juice. It could be used as dip, spread or with salad.


Sweet Potato Fries: Sweet potatoes are gluten free, sweet and creamy starchy root vegetables. Could be used

as boiled, microwaved, mashed, in soups, stews or cut in finger shape slices and baked in air

fryer or oven. Come in with a smooth skin and color ranges between yellow, orange, red,

brown, purple, and beige.


Carrot Raita:It is an Indian dish made by using plain yogurt and cooked mashed/grated carrots with few seasonings.

It can be used as a dip, spread or side dish with toast, naan, roti, rice, crackers, vegetables.


Bajra Roti (Millet Flour Roti): Bajra is a millet, its high fiber and gluten free grain.


Haloumi Cheese Skewers: Enjoy this colorful meal including halloumi cheese, zucchini, mushroom and peppers.

                                                     It's not just full of color,its full of flavour. Serve with brown rice, or add some potato

                                                     to the skewer to enjoy a delicious complete meal!


Homemade Hummus: Its made from ground or mashed chickpeas (also known as garbanzo beans), tahini

and olive oil. Its like slightly grainy peanut butter and can be flavored with lemon,

garlic, cilantro, coriander, red pepper anything that you like. It can be used as a

dip, spread for crackers, toast, pita, naan.


Homemade Yogurt: Benefits of making yogurt at home: Its cost effective, It has live culture, You can adjust

the tanginess, it tastes nice and fresh, you can keep it over 2 weeks in the refrigerator, you

can make Greek yogurt out of this, if you strain the extra liquid by hanging in a cheese cloth.


Eggless Oatmeal Cookies: This cookie tastes like a mix of muffin and a cookie. One cookie is roughly equal

to one slice of bread in terms of carbohydrates. It could be a quick breakfast if

you are having 2 cookies with a piece of fruit and a glass of milk.


Almond Crusted Chicken: Strapped for time but craving something delicious? Try this 4 ingredient almond crusted

chicken recipe. Pair with sweet potato mash and your favourite veggies for a nutrient dense, complete meal.


                                      Stay Moving!

Full Body Workout at Home: Need some guidance with your current exercise routine? With this video you can

                                                          exercise at home, all you need is 30 minutes and a chair. This is a workout for all

                                                          levels, remember there are always modifications that can be made to each exercise

                                                          to make them easier or more challenging. Just remember to listen to your body and

                                                          decide what is appropriate for you.


15-Minute Stretch Routine:  Stretching is an essential component to any exercise routine as it focuses on the

                                                         flexibility of a muscle. Stretching is also beneficial for relaxation and stress relief

                                                         since we tend to hold tension in our muscles when we are under pressure or feeling

                                                         stressed. Use this video to take a 15 minute stretch break anytime you need one

                                                         throughout the day.


Deep Breathing Techniques: Deep breathing is a great relaxation technique as it requires you to slow down, count

                                                          your breaths and focus on using your diaphragm while you are breathing. Learn how to

                                                          use this simple breathing technique to improve relaxation and manage your stress

                                                         response throughout the day.