Yogurt Bark


  • 3/4 cup (175ml) Frozen mango cubes thawed
  • 3 tbsp (45ml) Water
  • 1 1/2 cups (375ml) Vanilla Greek yogurt
  • 6 – 8 Large strawberries diced
  • 1 handful Pumpkin seeds
  • 1 handful Unsweetened coconut strips


Step 1
Mix together the mango cubes and water. With an immersion blender, purée until smooth and evenly combined.

Step 2
Line a baking sheet with parchment paper.

Step 3
Spread the yogurt in a layer approximately one centimetre thick.

Step 4
Pour the fruit purée over the yogurt. With the tip of a knife, marble the mixture using circular motions.

Step 5
Sprinkle with toppings: strawberries, pumpkin seeds and coconut strips.

Step 6
Place in the freezer until the yogurt is completely frozen, about two hours.

Step 7
Break the bark into pieces and enjoy! The bark can be stored in the freezer.

Frozen Yogurt-Dipped Berries


  • 2 cups (500ml) Vanilla Greek yogurt
  • 1 cup (250ml) Strawberries washed and dried
  • 1 cup (250ml) Blueberries washed and dried


Step 1
Place a parchment lined baking sheet in the freezer for 15 minutes.

Step 2
Pour yogurt into a medium sized bowl. Using a fork or a toothpick, dip your berry into the yogurt and place on a parchment lined baking sheet in one layer. Repeat until all of the yogurt and berries have been used, making sure the berries are not touching each other on the sheet.

Step 3
Place in the freezer for at least two hours.

Step 4
Serve or place in a re-sealable bag for easy storage and snacks as needed. Let sit out for 5 minutes before serving.

Lightened – Up Guacamole and Chips

  • Cooking time: 10 to 15 minutes per batch of tortillas
  • Preheat oven to 350°F (180°C)


  • 2 Ripe Avocados, peeled and mashed
  • 1 Tomato, chopped (optional)
  • 1 Glove garlic, minced (or 1/2 tsp garlic powder)
  • 1/2 cup (125ml) Fat-free plain yogurt
  • 1/3 cup (75ml) Tomato salsa
  • 2 tbsp Chopped green onion (optional)
  • 2 tsp Freshly squeezed lemon juice
  • 1 tsp Ground cumin
  • 1 tsp Chili powder
  • 8 to 10 Multigrain or whole wheat tortillas


Step 1
In a large bowl, combine avocados, tomato (if using), garlic, yogurt, salsa, green onion (if using), lemon juice, cumin and chili powder.

Step 2
In batches, place tortillas directly on the middle rack of preheated oven and toast, turning once, for 10 to 15 minutes or until golden brown and starting to crisp (check periodically to make sure they are not getting too brown). Let cool on a wire rack, then break into dipping-size pieces.

Step 3
Serve guacamole in a dish, surrounded by toasted tortilla chips.

Quick and Easy Hummus


  • 1 can (19oz/540ml) Reduced sodium chickpeas, drained and rinsed
  • 1/4 cup (60ml) Tahini (sesame seed paste)
  • 1 tsp Ground cumin
  • 1/4 cup (60ml) Sodium reduced vegetable broth
  • 1/2 tsp Grated lemon rind
  • 1 tbsp Lemon juice
  • 2 tbsp water (or more as desired)
  • 1 Clove garlic, minced


Step 1

In a food processor bowl, combine chickpeas, tahini and cumin. Pulse until coarse. Add broth, lemon rind and juice and water, adding more as necessary to make a smooth textured hummus. Whirl until very smooth. Stir in garlic.

Step 2

In batches, place tortillas directly on the middle rack of preheated oven and toast, turning once, for 10 to 15 minutes or until golden brown and starting to crisp (check periodically to make sure they are not getting too brown). Let cool on a wire rack, then break into dipping-size pieces.

Step 3

Serve guacamole in a dish, surrounded by toasted tortilla chips.

Chocolate dipped Clementines


  • 3/4 cup bittersweet or dark chocolate chips
  • 6 clementines, peeled and separated into segments
  • Coarse Sea Salt (optional)


Step 1

Line a large baking sheet with parchment paper.

Step 2

Melt the chocolate in a microwave-safe bowl on high power in 20-second increments until melted and smooth, about 1 minute.

Step 3

Dip half of each clementine segment into the chocolate, shaking off any excess, and transfer to the prepared baking sheet. Sprinkle with a pinch of salt, then refrigerate until the chocolate hardens, about 10 minutes. Enjoy!

No Bake Energy Bites


  • 1 cup pitted dates (if dry, soak in warm water for 10 minutes, then drain well)
  • 3 Tbsp peanut or almond butter
  • 1/4 cup dark chocolate chips
  • 1 Tbsp flax seeds (or chia or hemp seeds)
  • 2/3 cup dry oatmeal


Pulse dates in a food processor or blender until they’re in small pieces.

Add oats, chocolate, flax seeds and peanut butter and pulse or mix until combined. You want there to be consistently small pieces but not overly processed.

Carefully roll into 1-inch balls, using the warmth of your hands to mold them together. Single batch should make 14-15 balls.

To set, pop in fridge or freezer for 15 minutes. Otherwise, eat as is! Energy bites will keep fresh in an air-tight bag or container for up to a week. Freeze for longer term storage. Enjoy!

Tuna Melts with Veggies and Dip


  • Tuna (2 cans)
  • Whole Grain English Muffins (4)
  • Cheddar Cheese (4 tbsp shredded)
  • Red and Green Peppers (1 of each sliced)
  • Zucchini (1 small sliced)
  • Mayonnaise (2-3 tbsp)
  • Celery (1-2 stalks chopped)
  • Green Onion (1-2 stalks chopped)
  • Salt and Pepper (pinch of each)


Step 1

In a small bowl, add tuna, celery, green onion, mayonnaise, salt, and pepper; mix with a fork.

Step 2

Cut English muffins in half and toast. Divide tuna mixture between 4 toasts, top with 1 tbsp cheese, place on baking sheet and broil on High for 6 – 7 minutes or until cheese is melted and browned a bit.

Step 3

Serve immediately with veggies (sliced peppers and zucchini) and dip — try hummus or tomato salsa. Enjoy!

BBQ Chicken and Zucchini “Burger”


  • Lean Ground Chicken (1 lb)
  • Zucchini (1 large)
  • Green Onion (1-2 stalks)
  • Curry Powder (1 or 2 tbsp)
  • Ground Turmeric (1/2 tsp)
  • Cilantro (1/4 cup chopped) — optional
  • Chopped Garlic (1 tbsp or 1 clove)
  • Olive Oil (drizzle)
  • Salt and Pepper (pinch of each)


Step 1 – Burger Patties

In a bowl, combine chicken with garlic, turmeric, curry powder, and green onion. Lightly oil hands and form 4-6 patties. Oil patties and season surface. Barbecue 12 to 15 minutes or until chicken is cooked.

Step 2 – Zucchini

Cut zucchini crosswise into large “coins”; drizzle both sides with olive oil and sprinkle with salt and pepper. Place coins directly on the BBQ grill and cook for 5-6 minutes or until cooked. Use 2 grilled zucchini coins as the “bun” to your BBQ chicken patty. Add your favourite condiments and toppings.


Roasted Chicken and Zucchini Ribbon Salad


  • 2 tablespoons olive oil, divided
  • 5 teaspoons ground coriander, divided
  • 1 teaspoon black pepper, divided
  • 8 ounces (about 2 cups) skinless, boneless chicken (taken from roasted whole chicken)
  • 1 1/2 ounces feta cheese, crumbled (about 1/3 cup)
  • 1-2 medium zucchini, halved lengthwise, seeded, and shaved into long ribbons (about 2 cups)
  • 1/4 cup fresh cilantro leaves (optional)


Step 1 – Roast the Chicken

Preheat oven to 350 degrees F (175 degrees C).

Place whole chicken in a roasting pan, and season generously inside and out with salt and pepper. Place 3 tablespoons butter (or non-hydrogenated margarine) in the chicken cavity. Arrange dollops of the remaining butter around the chicken’s exterior. For additional flavour cut onion and celery into small pieces and place in chicken cavity.

Bake uncovered 1 hour and 15 minutes in the preheated oven, to a minimum internal temperature of 180 degrees F (82 degrees C). Remove from heat, and baste with melted butter and drippings. Cover with aluminum foil, and allow to rest before cutting and serving.

Step 2 – Dress the Chicken

Combine 1 tablespoon oil, 1 tablespoon coriander, 1/2 teaspoon pepper, and cooked chicken in a bowl; toss to coat.

Step 3 – Zucchini Ribbon Salad

Combine remaining 1 tablespoon oil, remaining 2 teaspoons coriander, remaining 1/2 teaspoon pepper, and zucchini ribbons in a bowl; toss to coat. Sprinkle with crumbled feta cheese and cilantro, if desired.

Place chicken on plate and top with zucchini ribbon salad. Enjoy!

If you’re looking for a vegetarian option, try replacing the roasted chicken with a can of white kidney beans!

Turkey Burgers with Sliced Apple and Avocado


  • 1 box Compliments Extra Lean Turkey Burgers
  • 1 bag whole grain buns
  • 2 red delicious apples, cored and thinly sliced
  • 1 avocado, pitted and thinly sliced
  • optional burger toppings can include red onion, sprouts, leafy lettuce, mayonnaise, etc.


Step 1 – Cook the Turkey Burgers

Cook burgers according to instructions listed on the box.

Step 2 – Top the Burgers

Add sliced apples, avocado, and more of your favourite toppings to your burger and whole grain bun. If you’d like to opt out of the burger bun, try a leaf lettuce wrap instead!

For an extra veggie kick, enjoy a side of spring mix salad!