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March 7, 2018 - Coconut Cream Overnight Oats and Lentils

This recipe was tried by our Dietitian Andrea and Nurse Jean.  Andrea changed up the recipe a little and used condensed milk instead of coconut milk.  

Oats and Lentils are full of soluble fibre and plenty of protein to help keep you full.  This seems like a great recipe if you're going to be out and about all morning in the cold.  Enjoy!

Happy Cooking,



January 30, 2018 - Black Bean and Rice Salad

The newest member of our staff is Karen the Finance Manager.  She contributed this delicious recipe from "the Eat-Clean Diet Cookbook", (on pg 99) to the staff favorite collection.  Black beans are full of soluble fibre which can help with cholesterol and a vegan/vegetarian source of protein.  Black beans are also cheap for those on a tight budget.  


3/4 cup / 180 mL of fresh lemon juice

2 tbsp / 10 mL avocado oil

1.5 cups / 360 mL fresh corn kernels

1.5 cups / 360 mL canned black beans, rinsed and drained

2 medium ripe tomatoes, chopped

1 large red bell pepper, seeded and chopped

1 medium green zucchini, chopped

1/2 cup / 120 mL chopped green onions

3 cloves of garlic passed through garlic press

1/2 cup /120 mL fresh cilantro, chopped

pinch red pepper flakes

3 cups / 720 mL cooked brown rice

sea salt and black pepper to taste


1. in small bowl combine lemon juice and oil.  This will be the salad dressing

2. in large decorative serving bowl, combine the remaining ingredients.  Toss lightly to distribute ingredients.  Pour dressing over salad.  Toss again and serve.

Side note - I don't necessarily recommended what Tosca Reno is saying on her Website, but healthy recipes from any kind of diet can be part of a well balanced eating plan.  


Happy Cooking,



January 4, 2018 - Vegan Enchiladas with Cilantro Avocado Cream Sauce



Here is a recipe that seems to be very similar to another recipe I had the pleasure of tasting (but not preparing).  


Caroline our Registered Respiratory Therapist has some suggestions on how to make this daunting recipe a little more simple.  She suggests preparing some of the ingredients the day before for easy assembly on the day of cooking.


Happy Cooking,




I've attached the website to find this recipe, but you can also find it in the cookbook called The Oh She Glows Cookbook by Angela Liddon on page 147.  The Dietitians actually have a copy for you to borrow for a small fee if your interested in trying some delicious vegan meals.  Click here to see our other books for loan.


May and June 2017 - Baby Red Potato Salad and Southern Buttermilk Biscuits.

I missed a month so I'm posting two recipes I've tried recently that are hits!

Baby Red Potato Salad

This dish is easy, delicious and beautiful.  I added bacon for a bit more salty/tastyness.

Great summer salad!

Southern Buttermilk Biscuits

A bit tedious and messy but the result is melt in your mouth yummyness.  

A added shredded cheese to half a batch and my conclusion was, I need more cheese!  I put in ~1/4 cup of shredded cheese, next time I'll try 1/2 a cup.


Happy Cooking,



April 1, 2017 - Andrea's Bread


Andrea brought this bread in and it smelt heavenly!  A few tips from Andrea:

1. Proofing is SOOO important - combine hot water (not boiling, or warm) to cover the yeast. Add 1 tsp of sugar over the yeast and water mixture.  Add 1/2 tsp of salt and let stand for 5minutes.

2. Substitute 1/3 cup of whole wheat flour and 4 cups of white flour for more fibre without compromising taste or texture.

3. Use a glass baking dish if you don't have a cast iron skillet.  

4. A convection oven made a perfect bread in 35 minutes.


Fresh Homemade Bread...nothing better:)

Thanks Andrea!!

Happy Cooking,



February 1, 2017 - Thai Curry Coconut Soup

Here’s another recipe that Jean, one of our nurses loves.  She uses lemon juice instead of lemon grass because lemon grass is hard to find.  I love those rich flavours this time of year!


Happy Cooking,







January 1, 2017 - Breakfast Cups


Great and easy recipe!  I made these without the phyllo pastry and used bacon instead of ham.  That’s right I said BACON!  Easily adapted to tastes, this is a great kid friendly recipe.  Check it out!


Happy Cooking,


Veronica (Registered Dietitian)



December 1, 2016 - Sweet, Salty, Spicy Party Nuts

I made these the other day for a little Christmas shindig after the Christmas walk downtown.  We had cheese and crackers, mulled wine, grapes, Christmas cookies and of course, Christmas tunes playing in the background.  These sweet/salty/spicy nuts were perfect for nibbling on and went well with our Christmas spread. 


I changed the recipe a bit; I’m not a fan of black pepper so decided to double the cayenne pepper and leave out the black pepper.  I thought it would burn my mouth off, but it didn’t. I do have one warning....these nuts are HIGHLY ADDICTIVE!

Have a great holiday season everyone!  Enjoy time with friends and family, great foods and festivities. 



Happy Cooking and See you in the New Year,
Veronica (Registered Dietitian)



November 1, 2016 - Coconut Green Curry Lentils


Here is something to spice up you life!  Here is another one of my favorite recipes from Pinch of Yum.  The curry recipe is really simple but has some ingredients that some people may not be familiar with (like bulgur, curry paste, turmeric).  Lentils can be boring sometimes but full of fibre and protein, this is a really tasty way to eat lentils.


Happy Cooking,

Mark (the Registered Social Worker)





October 1, 2016 - Clean/No Bake Peanut Butter Pie

Our Respiratory Therapist Caroline is a real foodie.  Always coming in with new foods and sharing recipes.  The other day she brought in this delicious desert for a staff party.  Everyone loved it!  


This recipe calls for organic peanut butter, don't feel bad, use regular if you don't have organic.  You can also cut pieces smaller if you are trying to watch your calorie intake.  


Happy Cooking,



September 1, 2016 - Black Bean Burgers


I’m a sucker for legumes, they’re cheap, tasty and easy to cook with.  I get protein, fibre and so much flavour without using meat, what’s not to like?   It’s BBQ season, I love my burgers too, but this recipe is a bit of a twist on the old beef burger.  I spiced this recipe up with about a 1 teaspoon of cumin, a pinch of cinnamon and 1/2 teaspoon of pepper.  


Happy Cooking,



Beware, does not freeze well!



August 2, 2016 - Caprese Penne


Mark our Registered Social Worker isn’t the only one using the Pinch of Yum Website.  Here is a favourite recipe from Jean our Registered Nurse.  Imagine using some of the ingredients growing in your own backyard!  YUM! 


Happy Cooking,

Veronica (Registered Dietitian)






July 4, 2016 - Spinach and Mushroom Barley Pilaf


I LOVE barley.  I love beef barley soup, I make a killer beef barley soup.  Here’s another recipe with barley.  Did you know the type of fibre in barley may help reduce your cholesterol?  It’s good for you and delicious! 

Happy Cooking,
Veronica (Registered Dietitian)





June 1, 2016 - Enchilada Lasagna - Serves 8


2 ½ pounds ground beef

2 small onions

Chilli flakes (according to preference, depending how hot you want it)

4 garlic cloves

2 tsp dried oregano

2 tsp ground cumin

½ tsp chilli powder

2 tbsp olive oil

4-5 large sweet potatoes, peeled and sliced ¾ inch thick



½ onion, finely chopped

4 garlic cloves

32 oz canned tomato sauce

1 cup chicken stock

¼ cup chilli powder

1 tsp dried oregano

1 tsp ground cumin

1 tbsp olive oil

Sea salt and freshly ground black pepper

Mozarella cheese is optional, add desired amount to top layer.

Optional, garnish with cilantro, serve with sour cream.



  1. To make the sauce, heat a sauce pan over medium high heat, add 1 tbsp olive oil, cook the onion until soft (approx. 3 min).
  2. Add garlic and continue to cook for an additional minute.
  3. Add remaining ingredients for the sauce and bring to a boil.
  4. Turn the heat down to low and simmer for 15 minutes, stirring occasionally, until the sauce thickens slightly.
  5. Once simmering, taste and adjust seasoning with more chili powder if needed.
  6. While the sauce is simmering, heat 2 tbsp of olive oil in a large skillet over medium heat.
  7. Sauté the 2 chopped onions and 4 garlic cloves until translucent, about 6 minutes
  8. Add ground beef, chilli flakes, oregano, cumin, chilli powder and season well with salt and pepper to taste.
  9. Cook until the meat is browned, about 6-8 minutes.  Remove from the heat. Preheat oven to 350F°
  10. Once the sauce has thickened, remove from the heat.
  11. In a casserole dish, spread a thin layer of sauce on the bottom and then layer with sweet potatoes slices, overlapping slightly. Add a layer of ground beef then more sauce.  Repeat, starting with the sweet potatoes, ground beef then sauce.
  12. Repeat until you use all the ingredients and just leave enough sauce to cover the top. Cover with mozzarella cheese if desired.
  13. Cover with a piece of tin foil and put in a preheated oven (350F°) for an hour or you can do this in a slow cooker and cover and cook for 4 hours.
  14. Optional, garnish with cilantro and serve with sour cream. 

Thanks Laura for your recipe contribution!  Your lunches always smell so great, I'm sure this recipe is a winner!  Keep up all your hard work at the front desk.  

Happy Cooking,

Veronica (Registered Dietitian)



 April 29, 2016 - Spicy Fish Bowl Tacos


Here is a recipe from Pinch of Yum that my wife and I cook on the regular. The fish bowl recipe is simple and doesn’t contain much that should be new to people.  Black beans and fish, doesn’t get much healthier! 


Happy Cooking,

Mark (Registered Social Worker)





April 1, 2016 - Chickpea and Cauliflower Curry


I am not a huge fan of cauliflower, but I love curry and chickpeas.  Cauliflower was worth another try in this recipe full of flavour AND Fibre!  I loved it!  

Happy Cooking,

Veronica (Registered Dietitian)










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