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Recipes I've Shared:

Faux Pad Thai

The flavours of Pad Thai without all the carbs!
Watch the sodium though as the Fish Sauce is loaded!

Overnight Oats

High Fibre, Loads of Protein, and just the right amount of Carb to start the day!

Healthy Salad Dressing

Are you a fan of Prevention Magazine? You may have seen their list of 9 Blood Sugar-Lowering Foods from the book The Carb Sensitivity Program.

This salad dressing has almost all of them! - plus a few extra.

Enjoy a guilt free dressing that's GOOD for you too!

Asian Shirataki Noodle Salad

Customize the heat in this salad by adding more or less of the fresh red chili pepper!

Nice on it's own for lunch, or as a side at dinner pared with a lovely steak.

Leek and Goat Cheese Crustless Quiche

A low Carb meal that's perfect for Breakfast, Lunch OR Dinner

Quinoa Veggie Burger

These protein-packed veggie burgers will be a hit at your next picnic.

Israeli Couscous Salad with Veggies

Lovely as a side dish with grilled chicken, or on it's own for lunch.

Mix this up by adding your own combo of veg, fresh herbs, and dressing. The one used in this recipe is just 35 cal for 2 tbsp. so if yours differs you'll need to adjust the calories etc accordingly.

Caesar Salad Dressing - eggless light version

Only 34 calories per tbsp.... nice change from the normally high calorie Caesar Dressing... good as a brush on marinade for chicken too!

Summer Salad for the Eyes (and tastebuds!)

For those who are watching their cholesterol, this salad can be a nice accompaniment to a lovely quiche or a meal for 1 in itself. Letting it sit overnight intensifies the flavours!

If you don't have a Remark store near you, just replace the dressing with one of your favorites that has a similar nutritional value (2 tsp = 35 calories, 3 grm fat, 0 cholesterol) or make your own!

Chickpea Curry with Sweet Potato, Spinach & Quinoa

Make this high fibre, low sodium filling meal over the weekend to enjoy on those "meatless Mondays"!

TVP Nutty Breakfast Cereal

This hot cereal is packed with good fats, complex carbs and protein to keep you going strong throughout your morning.

Makes 2 servings

Spiced Red Lentil Soup with Coconut Milk

A lovely spicy low fat soup to warm you up on cold days.

Make it a full meal with 1/2 of a whole wheat naan or by adding 1/2 cup of leftover cooked brown rice to your bowl.


Very Good (1 rating)
Banana Bran Flax Seed Muffins

Freeze individually for when you're in a hurry! Partner up with a glass of milk and a hard-boiled egg for a balanced and complete breakfast.

Bean and TVP Chili

Low in FAT (just 1.2 grams)... high in PROTEIN (17 grams)... and only 242 calories - the perfect chili - even for my husband who doesn't realize that this version is meatless!

Asparagus and Goat Cheese Quiche

Nice for breakfast or dinner, pared with a salad

Beef Mushroom Barley Soup

Full of Potassium, Fibre and Protein to stick with you through a long cold day.

Butternut Squash Soup

High in Potassium, low in Sodium... goes great with a turkey sandwich for a quick dinner.

Thai Jungle Curry

A spicy dinner treat on a cool night - high in sodium due to fish sauce, so if you are "sodium aware" like me, you will want to only make this occasionally and then limit the sauce you take.

LIGHT Baked Potato & Garlic Soup

Whenever I bake potatoes on the BBQ, I always make a few extra to use in this soup.

This garlic loaded soup takes away the need to add all the fat and calories that comes with the cheese and bacon that is normally in regular baked potato soup.

Nutty Granola Mini Bars

A perfect mid-morning snack to keep you going

Jillian's Crock Pot Hungarian Paprika Potato Soup

A lovely hearty "heart friendly" soup to keep you going on those cold days. Goes great with 1/2 a large whole wheat pita (not in calculation)

Chicken Pot Pie with Potato Crust

A satisfying meal in a bowl - great for those chilly nights.

For those of us who struggle to meet our minimum Potassium requirements, this will help you along your way with 806 mg of Potassium!

Compliment with a lovely mixed green salad and voila!

Poached Huevo Rancheros for 1

A quick and easy breakfast that's big in flavor and potassium!

Crunchy Italian Chicken

With just 3.2 grams of fat, this recipe is adapted from the Weight-Watcher 20 minute Recipe cookbook.

Orange Rosemary Sauce

Perfect for Pork Tenderloin!

Asian Pork with Noodles

As tastie as Dumplings without all the fat and hard work!


Very Good (1 rating)
Black Bean and Wheat Berry Salad

High on Fibre and taste!

Chicken Salad

This filling is great in 1/2 a whole wheat pita.
Makes 4 servings

Black Bean Beef with Green Beans

Something special for the occasional treat. Chinese at home!

Healthified Lasagna

A lighter version of your traditional favorite.
Goes great with a nice green salad and reduced fat salad dressing.


Very Good (2 ratings)
Sweet Potato, Leek and Sprout Soup

Low in fat but not flavour!

Sweet Sweet Potatoes

A nice kick of Vitamin A and Potassium!

Tomatoes with Chick peas and Spinach

We always have an abundance of lovely Roma Tomatoes in our garden every summer. This recipe was created out of necessity - tastes great, and packed with Potassium, Vit A and C!

Salmon and Edamame Pasta Salad

To save time, use leftover grilled or poached salmon - This recipe has a nice kick of Potassium for those of us to struggle to reach our daily minimum.

Greek Dinner Salad

A satisfying dinner salad sure to hit the spot. If you are concerned about sodium customize recipe by soaking your own chickpeas and/or by omitting the Feta Cheese.

Israeli Couscous with Chicken

Israeli Couscous is a larger form of the couscous you may be familiar with. I find it in our local "Bulk Barn". This is a lovely side dish in the summer. Feel free to add fresh parsley or mint instead of cilantro if you prefer. Delicious!

Udon Noodles with Peppers, Broccoli and Red Onion

For those of us who love Chinese food - without the fat , lower in sodium than your restaurant favorite, and with a BIG kick of Vitamin C to boot!

TIP: freeze your Ginger Root - it makes it much easier to grate, and lasts for months!

Asian Cucumber Salad

My family loves the taste of sesame oil - and just a little goes a long way in this quick and easy salad.

Grilled Acorn Squash with Balsamic Drizzle

Can be served as a side dish or as an appetizer. The Acorn squash makes pretty scalloped-edge slices, but you can use any other firm squash if you'd like.

Indian Chicken Kabobs

These smell great grilling on the Q! Serve with fragrant Brown Basmati rice.

Tip: I freeze my ginger root - keeps forever and makes grating a snap!

Chipotle Black Bean Dip

Great at a BBQ with baked pita chips!

Fennel Salad

This crunch/creamy salad goes great when stuffed in a pita with Lamb burgers!


Incredible! (1 rating)
Lamb Burgers

These Greek-style burgers served in whole wheat pitas make a great change from plain old hamburgers!


Very Good (1 rating)
Greek Style Stuffed Chicken Breasts

Your family will think you've spent hours on this!


Very Good (4 ratings)
Chicken Paprikash

Low fat and sodium but rich in taste!

Spicy Black Bean Stew

A hearty stew for 2 that is quick and easy

Jillian's Breakfast Smoothie

A quick and filling breakfast for when you're on the go that's high in protein (31 grams) thanks to Greek Yogourt and a great source of fibre (6 grams)



Recipe Collections I've Shared: