Small winter warming mixed bean soup small

Winter Warming Mixed Bean Soup

By Rachel Dickens on

Makes 4 serves

Prep Time: 10 minutes + soaking time

Total Time To Finish: 50-60 minutes


  • 1 cup bean mix – ensure it includes red lentils, green and yellow split peas and barley. Everything else is just a bonus.*
  • 6 cups vegetable stock**
  • 1 tbsp. extra virgin olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 2 parsnips, diced
  • 1 large potato, peeled and diced
  • 1 bay leaf
  • sea salt
  • white pepper
  • chopped parsley to serve

*If there are larger legumes present including kidney beans, black beans or chickpeas, make sure the mix is soaked overnight and follow the instructions above. If only smaller legumes such as lentils and split peas are being used then no pre-soak is required.

**Homemade stock is best. Alternatively look for an...

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Small simple vegetable packed crustless quiche with feta small

Simple Vegetable Packed Crustless Quiche with Feta

By Rachel Dickens on

4 Main Servings or 6 Side Servings

Prep Time: 15 Min ; Cook Time: 30 Min; Ready In: 45 Min


  • 2 cups grated zucchini, about 1 medium zucchini
  • 2 cups grated carrot, about 2 medium carrots
  • 2 loose cups shredded kale or chard
  • 1 cup mixed fresh herbs (I used cilantro and basil)
  • 3 green onions, thinly sliced
  • 1 large tomato, sliced into 8 rounds
  • 8 free range eggs
  • 1/2 cup organic milk or unsweetened milk alternative
  • 1/2 cup grated organic aged cheddar cheese (or another strong cheese)
  • 1/2 cup organic crumbled feta
  • 1 tbsp virgin olive oil or organic butter
  • 1/8 tsp sea salt
  • ground black pepper

To Serve

  • A fresh summer salad
  • Onion chutney (optional)


  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Take the...
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Small moroccan smokey eggplant small

Moroccan Smokey Eggplant Dip

By Rachel Dickens on

Makes 4 Small Servings

Prep Time: 20 Min ; Ready In: 30 Min


  • 6 very small eggplants, or 2 large eggplants
  • 2 cloves of garlic
  • 2 heaped tbsp. of parsley, finely minced
  • 2 heaped tbsp. of cilantro, finely minced
  • 1 tbsp of lemon juice
  • 2 tbsp of extra-virgin olive oil
  • 1 tbsp of cumin, ground
  • 1 tbsp of paprika
  • tsp chili powder
  • tbsp of salt


  1. Grill the eggplant directly over an open gas flame on your stove-top until the skin has blistered and the inside is soft. To do this place the eggplants on top of the open flame, rotating every 5 minutes until the skin has blistered on all sides. If you do not have a gas stove-top see alternative method below.*
  2. Once the eggplants are done, take them off the heat and put...
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Small greek lentil soup with feta and lemon small

Greek Lentil Soup with Feta and Lemon

By Rachel Dickens on

8 servings

Time to finish: 45 minutes


  • 2 cups red lentils
  • 2 tbsp. olive oil
  • 1 onion, diced
  • 2 tsp salt
  • 8 gloves of garlic, minced
  • 4 carrots, diced
  • 1 tsp cracked pepper
  • 1/4 tsp chili flakes
  • 1 tbsp. oregano
  • 1 tbsp. fresh rosemary, chopped
  • 2 bay leaves
  • 8 cups of vegetable stock*
  • zest of 1/2 lemon
  • juice of 2 lemons
  • 1 cup feta cheese, crumbled
  • 2 tsp minced rosemary
  • cracked pepper to taste


  1. Start by rinsing the lentils in a colander under running water. Set aside to drain.
  2. Heat the olive oil in a large pot and add onions and sauté until translucent. Add carrots, garlic, salt, pepper, chili flakes, 1 tbsp. rosemary, oregano and bay leaves. Stir well and sauté until carrots are tender.
  3. Add the stock...
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Small curry lentil soup with kale small

Easy Curry Lentil Soup with Kale

By Rachel Dickens on

6 Servings

Prep Time: 10 Min ; Cook Time: 20 Min; Ready In: 30 Min


  • 1 tbsp virgin olive oil
  • 1 onion, diced
  • 2 cloves of garlic, minced
  • 1 tbsp ginger minced
  • 1 tbsp garam masala*
  • 1 tsp turmeric
  • 1 tsp cumin
  • 4 carrots, diced
  • 28oz can of tomatoes in juice
  • 4-5 cups of organic vegetable stock**
  • 1 1/2 cup red lentils
  • 2 cups of kale, de-stemmed and roughly chopped
  • 1 tsp chili flakes (optional)
  • 1/4 tsp sea salt
  • ground black pepper

To Serve

  • 1 lemon
  • plain yogurt
  • cilantro, chopped

*garam masala can be found in the spice section of some grocery stores, or in Indian specialty stores and is a combination of spices which may include cloves, cardamom, cinnamon, bay, black pepper, star anise, dried chilies, coriander and...

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Small curried chickpea and roasted cauliflower with couscous or quinoa small

Curried Chickpea and Roasted Cauliflower with Coucous or Quinoa

By Rachel Dickens on

Serves 4 on its own, or 6 when served with grains

Prep Time: 50 minutes + soaking time

Total Time To Finish: 60 minutes


  • 1 cup dried chickpeas (makes about 500g cooked chick peas)
  • 500g cauliflower (1 small head or 1/2 large head)
  • 1 yellow onion, diced
  • 2 tbsp. extra virgin olive oil
  • 2 cloves of garlic, minced
  • 1.5 tbsp. curry powder
  • 1/2 tsp. Cumin
  • 1/2 tsp. ground coriander
  • sea salt
  • ground pepper
  • 1 cup couscous or 1.5 cups quinoa
  • juice from 1/2 lemon, plus more for garnish
  • 1/2 cup organic raisins or sultanas
  • 1/2 cup shelled pistachios
  • 1/2 cup chopped parsley


  1. Soak the chickpeas overnight. Drain the water, add to a saucepan and cover with fresh water. Cook for about 40 minutes. Drain and set aside.
  2. ...
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Small no to junk food 570x400

Extend your healthy habits into October and beyond

By Elizabeth Holmes on

For Sugar-Free September, you accepted the challenge to cut out added sugars for one whole month. Now that it’s almost the end of the month – what next? We hope this experience has opened your eyes to the amount of sugar that is added to your food and beverages and that you’ll take some of the tips and recipes you’ve learned with you for the rest of the year.

Cutting out all added sugar is not something the Canadian Cancer Society promotes outside of this challenge, but we do recommend limiting sugar as part of a healthy diet. The good news is that healthy eating doesn’t have to be complicated, expensive or time-consuming. It’s a habit you get used to, and every day it gets easier. The important thing is to get started now.

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Small no to donut 570x400

Healthy eating on a budget

By Elizabeth Holmes on

With a little planning, you can make your money stretch the next time you’re out grocery shopping for your family. Good nutrition doesn’t have to mean paying more for groceries!

  • Review weekly store sales to plan weekly meals.
  • Buy in bulk.
  • Make food from scratch and eat in. Take-out most nights of the week can add up.
  • Cook large batches of your favourite meals and freeze the leftovers.
  • Have your children help you plant a vegetable garden. Pick your own produce and eat it right away throughout the summer. Or freeze berries and veggies for use during the winter months.
  • Buy vegetables and fruit in season. Locally grown is often cheaper and is usually fresher. Signs posted in your grocery store or market should tell you where the...
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Take time to eat healthy - even on busy days

By Elizabeth Holmes on

When you’re rushed, you can end up choosing processed foods to put into the microwave or eat on the run. Try to limit how often you eat them – they often contain hidden fat, calories, sugar and salt.

If ready-to-eat meals, frozen foods or pre-packaged foods are the only option, check the nutritional label. Choose items that are low in saturated fats, salt and sugar. Try to avoid any product with ingredients you don’t recognize. These foods often contain fillers and other things that have no nutritional value.

These tips for healthy eating on busy days can help with Sugar-Free September and all year round.

When you’re rushed for time

  • Buy pre-cut vegetables to add to your plate rather than forgetting them altogether. They make stir-fries...
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