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Grilled Chicken with Caramelized Onion Gravy

By Amanda Li on

Onions and leeks belong to the allium family of vegetables and are oh-so-flavourful!


  • 1 lb skinless boneless chicken thighs
  • 1 tsp avocado or olive oil
  • 2 large sweet onions (or leeks, white parts only)
  • 2 cloves garlic, finely minced
  • 1 tbsp butter
  • 1 tsp dried oregano
  • 1-1 cups water, chicken or vegetable broth
  • Sea salt and freshly cracked black pepper to taste


  1. Using paper towel, pat dry the chicken thighs. Heat a large skillet over medium-high heat. Once the pan is hot, add in the oil and chicken thighs. Brown the chicken, about 3 minutes on either side. Then reduce the heat to medium-low and continue cooking until the chicken is fully cooked, about 6-8 minutes more. Season with salt and pepper.
  2. ...
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Savory Chickpea Waffles

By Amanda Li on

A naturally gluten-free, high protein waffle made with garbanzo bean flour.

Ingredients (makes 1 waffle)

  • cup chickpea flour*
  • cup water
  • 2 tbsp avocado oil
  • 1 clove garlic, finely minced
  • cup onion or shallot, finely chopped
  • 2 tbsp cilantro, finely chopped
  • To taste sea salt and freshly cracked black pepper

*For more protein and fibre, try swapping the chickpea flour with lentil flour. Add 1 tsp of baking powder to keep the waffles fluffy and not too dense!


  1. In a bowl, add the chickpea flour and season with salt and pepper. Slowly add the water and whisk until smooth. Add 1 tbsp of oil and whisk to combine. Cover with plastic wrap and let the batter set for 2 hours.
  2. Preheat your waffle iron. Heat an oven-safe skillet...
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Vegan Tofu Frittata

By Amanda Li on

Finally a quick make-ahead high protein vegan breakfast recipe!


  • 350g extra firm tofu
  • cup unsweetened plain soy milk
  • 1 tsp turmeric
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 1 cup finely chopped leafy green (swiss chard, spinach, kale, bok choy)
  • cup green onions, finely chopped (or onion)
  • cup sweet frozen corn
  • cup nutritional yeast
  • tsp baking powder
  • to taste sea salt and freshly cracked black pepper


  1. Combine the tofu, soymilk, turmeric and garlic in a blender, and puree until smooth, adding a touch bit more soy milk if necessary. Transfer the tofu mixture into a bowl and set aside.
  2. Preheat oven to 375F and line a muffin tray with silicone liners. Heat a skillet over medium-high heat. Once hot, add the...
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Arctic Char with Mashed Cauliflower

By Amanda Li on

In need of a macro-friendly post-workout meal? Here's a step-by-step tutorial on how to prepare pan-seared arctic char, with a side of Brussels sprouts and garlic mashed cauliflower in exactly 15 minutes!


  • 1 bag frozen cauliflower
  • 4-6oz fillet of wild arctic char or other fish
  • 1/2 lb Brussels sprouts, trimmed and halved
  • 1/2 homemade garlic puck, divided
  • 2 sprigs thyme
  • 1-2 tbsp of water
  • 1 tbsp avocado oil
  • to taste salt and pepper


  1. Steam the bag of frozen cauliflower for 10 minutes.
  2. Heat a non-stick skillet over medium heat. Add a piece of garlic puck, Brussels sprouts and thyme. Cook for 2 minutes, then add 1 tbsp of water and cover with a lid and cook for 2-3 minutes, or until desired tenderness, adding a...
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Eggplant Sweet Potato Curry

By Half Your Plate on

This delicious curry is packed with vegetables


  • 3 Asian eggplants or small eggplants
  • 1 onion chopped
  • 6 tbsp canola oil divided
  • 1 bunch green onions chopped
  • 1 stalk celery chopped
  • 2 red thai chilies
  • 1 tbsp curry powder
  • 3 tbsp tomato paste
  • 1 can coconut milk
  • 1/2 cup vegetable broth
  • 1 large sweet potato peeled and chopped
  • 1/4 cup fresh cilantro coarsely chopped
  • cooked rice


  1. Chop eggplants into 1 inch pieces; set aside.
  2. In a large nonstick skillet heat 5 tbsp of the oil over medium high heat. Brown eggplant and onion for about 8 minutes and remove to bowl.
  3. Return skillet to medium heat and add remaining oil. Cook green onions, celery, chilies and curry powder for 2 minutes. Stir in tomato paste until...
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Getting started tips

By Staff Writer on

So you've signed up for Sugar-Free September – congratulations on committing to being a Healthy Hero and raising funds for the fight against cancer!

Where to get started?

Giving up added sugars can seem like a daunting task. Our best advice to you is plan ahead and keep it simple.

Here are some tips to help you prepare.

  • Check the ingredients list for added sugars. If you see any added sugars near the start of the list, the product is high in sugar.
  • Try diluting 100% fruit juice with sparkling water if you find it hard to give up soft drinks.
  • Try using half the amount of sugar you would usually use in baking. Mashed banana, unsweetened applesauce, raisins and dates can be used instead of some of the added sugar to sweeten your baking....
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Andy De Santis, RD MPH

By Staff Writer on

Andy is a Toronto-based private practice dietitian and nutrition writer who specializes in weight management, general healthy eating and chronic disease prevention. He also holds a master’s degree in public health nutrition.

Before venturing into private practice, Andy was employed at the Canadian Diabetes Association where he worked in the areas of research & education.

He believes that the Sugar Free September initiative is an opportunity for people to gain a better understanding of the processed foods that they consume on a regular basis and to help educate Canadian’s about some of the less healthy sugar-added foods that we could do with cutting back in our diets.

You can visit Andy's website here.

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Amanda Li

By Staff Writer on

Amanda Li is a registered dietitian, professor at George Brown College and a fitness enthusiast! She holds a Masters in Nutrition from the University of Guelph, and a Culinary Arts Diploma from the Culinary Arts School of Ontario. Upon graduating from chef school, she knew she wanted to bring together her dietetic experience and working in a professional kitchen setting to create a nutrition coaching practice that is foodcentric, and grounded in teaching individuals a basic life skill - nourishing their body, mind, and soul.

Amanda's Approach to Healthy Eating:

I believe in keeping nutrition simple.

I believe that food can by thy medicine.

I believe that food is neither good or bad.

I believe that all foods can fit.

I believe in...

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One Pot Beef Burrito Bowls

By Half Your Plate on

Dinner for the whole family in under 30 minutes? It might sound too good to be true, but we’ve got you covered!

If you like things a bit spicier, kick up the chili powder or jalapeno for a bit more punch. For a low-carb variation, reduce your portion of rice and serve the meat, bean and veggie mixture over a bed of lettuce. You could also try substituting the regular chicken stock for sodium-reduced to decrease your sodium intake, or sub the ground beef for ground turkey if you’re watching fats.


  • 1 tbsp olive oil
  • 1 lb ground beef
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 3 cups chicken broth
  • 2 cups strained tomatoes
  • 1/2 cup salsa
  • 2 cups dried instant rice
  • 1 can black beans drained
  • 1 medium-sized...
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