Food

4 - 4 oz (125 g) salmon filets, skinless and boneless

2 cups (500 mL) cooked brown or basmati rice
2 cups (500 mL) no-sodium-added cottage cheese
2 Tbsp (30 mL) Parmesan cheese, grated
1 medium onion, chopped
2 medium carrots, diced
1 medium green bell pepper, diced
3 cloves garlic, finely chopped
1 Tbsp (15 mL) extra-virgin olive oil
1 medium zucchini, diced
1 - 19 oz (540 mL) can diced Italian tomatoes, drained
1 Tbsp (15 mL) dried oregano
1 tsp (5 mL) salt
1/4 tsp (1 mL) black pepper
1/2 cup (125 mL) reduced-fat mozzarella cheese, grated

3 Tbsp (45 mL) extra-virgin olive oil
1 zucchini, chopped
2 red bell peppers, chopped
1 medium onion, chopped
4 cloves garlic, coarsely chopped
1 - 24 oz (700 mL) jar Italian tomato sauce
1/2 tsp (2 mL) each dried oregano and dried basil
1 cup (250 mL) mushrooms, sliced with stems removed
1 cup (250 mL) low-fat mozzarella cheese, grated
1 - 10 oz (300 g) package soft tofu
1 - 10 oz (300 g) package frozen spinach, defrosted and drained
2 - 12 oz (350 g) packages extra-firm tofu
1/2 cup (125 mL) Parmesan cheese, grated

Filling
3 medium yams or sweet potatoes, peeled and cut into fries
2 carrots, julienned
1 each medium red and green bell peppers, cut into strips
1 medium onion, sliced
2 Tbsp (30 mL) extra-virgin olive oil
Salt and pepper to taste

Equally good warm or chilled, consider packing leftovers for lunch. Peanut butter can replace almond butter.

This is an excellent side dish for chicken or fish. Instead of cilantro you can also use basil or parsley.

Clams would also work with this recipe. Brown rice, quinoa, or spelt spaghetti can be used if you can’t find kamut.

Dried shiitake mushrooms add meaty texture and a ton of umami. You can also use rice vermicelli in this recipe.

Assemble the salad in mason jars or reusable containers for easy on-the-go packing and eating. Bring a fork and eat right from the jar.

This is a good dish to prep ahead and eat cold. Once chilled, it sets to firm pieces that can easily be wrapped and eaten out of hand without a lot of mess.

Make these on the weekend when you have a little extra time, then pop in the freezer (try doubling the recipe for a big batch). Eat them warm, at room temperature, or even chilled. Pop a few balls into whole wheat pitas for mess-free travelling.

This is a quickie to make and throw in the oven as you’re gathering gear and getting ready. Or bake ahead and dish up cold. Wrap up like a slice of pizza to go.

Vibrant sweet potatoes add a fun and healthy twist to this recreation of the classic tuna melt. You can bake the potatoes ahead of time. Be sure to eat the skin too—that’s where most of the fibre is. Plus it doubles as an edible dish if you’re eating it out of hand.

These whimsical cheesecakes will make you look like a culinary pro. To reduce calories, substitute low-fat cream cheese and whipping cream.

This elegant dish is perfect for backyard summer parties. Canned crab has an excellent protein-to-fat ratio and is a top-notch source of selenium.

This wrap makes a wonderful summertime lunch. If you can’t find peppery arugula, substitute watercress or spinach.

The flavour of this fibre-packed salad only gets better as it sits. Consider making it on Sunday and taking it to work for healthy lunches the following week.

Spinach and dried cherries lend this salad a healthy dose of antioxidants, while extra-virgin olive oil and pecans provide a wealth of heart-healthy fats.

Ceviche is a Latin American seafood salad made with fresh fish marinated in citrus, which cooks the fish without heat. You can also add black beans and corn to this light salad.

This golden soup is filled with plenty of healthy spices. Roast beets in advance in order to cut down on preparation time (see below).

Chipotles add smoky flavour to this soup, and are available in tins in the Mexican food section of many stores.

Beat the heat with green goodness in the form of this smooth, rich tasting soup.

Wakame is an olive-coloured seaweed high in calcium, magnesium, iron, vitamin A, and dietary fibre.

Arame has a mild, semisweet flavour and is rich in iron, calcium, and iodine. When soaked, it will expand to twice its volume.