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Snack: Sweet Potato Yogurt Bowl

Serves 1


    If you enjoy a savoury snack, look no further than this yogurt bowl. Protein- and probiotic-rich yogurt is topped with spiced sweet potatoes, pumpkin seeds, and a drizzle of olive oil and cilantro. A little prep goes a long way toward making this a convenient and satisfying snack. Cook the potatoes in advance so the bowl can be quickly assembled at snack time.


    Savoury Spiced Sweet Potatoes

    Peel and dice 1 medium-sized sweet potato. Toss in bowl with 1 Tbsp (15 mL) extra-virgin olive oil, 1/2 tsp (2 mL) cumin, and 1/4 tsp (1 mL) hot Spanish paprika. Cook in preheated air fryer for 10 minutes at 350 F (180 C) or on parchment-lined baking tray for 25 minutes in 375 F (190 C) oven. Allow potatoes to cool and then store, covered, in fridge for up to 4 days. Makes enough for 4 servings.

    Adaptation inspiration

    Take this idea and make it work with other convenient savoury toppings such as canned chickpeas, cherry tomatoes, or cucumbers.


    Snack: Sweet Potato Yogurt Bowl


      • 1/4 cup (60 mL) Greek yogurt
      • 1/4 cup (60 mL) cooked Savoury Spiced Sweet Potatoes (see tip)
      • 2 tsp (10 mL) raw pumpkin seeds
      • 2 tsp (10 mL) extra-virgin olive oil
      • 1 Tbsp (15 mL) cilantro
      • 1/4 tsp (1 mL) kalonji (nigella seeds)
      • 1/4 tsp (1 mL) hemp hearts


      Per serving:

      • calories200
      • protein8 g
      • total fat14 g
        • sat. fat3 g
      • total carbohydrates13 g
        • sugars3 g
        • fibre2 g
      • sodium24 mg



      Into serving bowl, spoon Greek yogurt. Top with sweet potatoes and raw pumpkin seeds. Combine olive oil and cilantro together and drizzle overtop. To finish, sprinkle with mixture of nigella seeds and hemp hearts.



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      Lunch: Kale, Spelt, Apple, and Beet Salad

      Lunch: Kale, Spelt, Apple, and Beet Salad

      Whole grains such as spelt and other high-fibre foods such as kale, beets, and apples help promote a healthy gut and ease digestion. This fibre-packed salad has a bright, slightly sweet flavour with a hint of apple and a tangy lemon juice dressing. Choose a crisp, sweet-tart apple such as Pink Lady for best results, and don’t skip massaging the kale, which helps it to soften up. Kale holds up well, even once dressed, so any leftovers (assuming there are any) will last until the next day in the refrigerator. Time saver Batch-cook your spelt and beets in advance and have them ready in the fridge so you can put the salad together easily and quickly. To roast beets, trim and scrub them, sprinkle with a pinch of salt and pepper, and prick with a fork. Wrap them in parchment paper and roast in 375 F (190 C) oven for about 50 minutes.