Get your eating habits on track in 2021...
Katelyn Sander

Get your eating habits on track in 2021...

Spice of Life

Happy New Year! This year, more so than any other year in recent memory, we were all glad to leave 2020 in the past and move on to 2021. Ready to start over and make some new, heathier choices for the next 365 days.

Whether you made resolutions or not, we would all probably welcome a few extra healthy recipes to keep in our back pocket. Prepare one of these healthier options today and start 2021 on the right foot.

Breakfast Smoothie

We all know that breakfast is the most important meal of the day, but in the craziness of 2020, many of us tossed our healthy morning habits out the window to rush to our home workstations and immediately dive back into work. Enough of that! Start your day off right with this protein-packed healthy breakfast smoothie. Filled with fruit, oats, protein powder, almond milk, and a little hit of peanut butter. This breakfast smoothie, the king of all breakfast smoothies, will keep you feeling satisfied until lunch.

  • 1 medium fresh or frozen banana (frozen for thicker consistency)
  • 1 cup frozen berries of your choice
  • 2 tbsp rolled oats
  • 1/4 cup vanilla protein powder
  • 1 tbsp all-natural creamy peanut butter
  • 1 cup plain unsweetened almond milk
  • Place everything into a high-speed blender.
  • Blend on high, stopping to scrape the sides as needed, until smooth.
  • Serve immediately!

Mediterranean Quinoa Salad

Time to turn to your lunch options. This Mediterranean quinoa salad with tomato, cucumber, feta cheese, and olives is packed with protein, fibre, and SO MUCH flavour! Bonus: you can meal prep this and keep it in the fridge for lunch a few days throughout the week!

  • 1 cup white or tri-colour quinoa dry
  • 1 medium tomato, chopped
  • 1/2 long English cucumber, chopped
  • 1 large bell pepper, chopped
  • 2 large avocado, chopped
  • 1/4 cup red onion, minced
  • 1/2 cup parsley or cilantro, finely chopped
  • 1/2 cup feta cheese, crumbled
  • 20 Kalamata olives, pitted
  • 3 tbsp extra virgin olive oil
  • Juice from 1 lemon or lime
  • 1 tbsp ground cumin
  • 1/2 tsp salt
  • Ground black pepper, to taste
  • Cook quinoa as per package instructions.
  • In a large salad bowl, add tomato, cucumber, bell pepper, avocado, onion, cilantro, feta cheese, olives, lime/lemon juice, oil, cumin, salt, and pepper.
  • Fluff quinoa with a fork and add to the bowl. Stir gently to combine and serve cold or warm.
  • Storing: the beauty of this salad is that it tastes better with each day. As grains soak up the olive oil, cumin, and lemon/lime juices, salad gains more and more flavour. It’s good for up to 3 days refrigerated.

Carrot Ginger Soup

This 7-ingredient carrot ginger soup is one of our favourite recipes for brightening up the winter’s coldest days! Creamy and refreshing, it makes for a satisfying, cozy meal. Bonus: it’s totally vegan – no dairy or nuts required!

And like many soups, this recipe keeps well in the fridge for a few days, so you can easily prep it in advance and enjoy it throughout the week!

  • 1 tbsp extra virgin olive oil
  • 1 cup yellow onions, chopped
  • 3 garlic cloves, smashed
  • 2 heaping cups carrots, chopped
  • 1 1/2 tsp fresh ginger, grated
  • 1 tbsp apple cider vinegar
  • 3 – 4 cups vegetable broth
  • Sea salt and fresh black pepper
  • 1 tsp maple syrup, to taste (optional)
  • Coconut milk for garnish (optional)
  • Dollops of pesto (optional)
  • Heat the olive oil in a large pot over medium heat. Add the onions and a generous pinch of salt and pepper and cook until softened, stirring occasionally, about 8 minutes. Add the smashed garlic cloves (they’ll get blended later) and chopped carrots to the pot and cook about 8 minutes more, stirring occasionally.
  • Stir in the ginger, then add the apple cider vinegar, and then add 3 to 4 cups of broth, depending on your desired consistency. Reduce to a simmer and cook until the carrots are soft, about 30 minutes.
  • Let cool slightly and transfer to a blender. Blend until smooth. Taste and adjust seasonings. Add maple syrup, if desired.
  • Serve with a drizzle of coconut milk and/or a dollop of pesto, if desired.

Veggie Fajita Rice Bowl

If you’re a fan of fajitas, you’re going to absolutely fall in love with this fajita rice bowl that is quick and easy to make! Sautéed, seasoned veggies are served on top of cilantro lime rice with fresh avocado for this flavourful, vegan and gluten free fajita recipe!

  • 1 tbsp olive oil
  • 2 cups bell pepper, sliced
  • 1 cup red onion, sliced
  • 1 cup baby bella or other mushrooms, sliced
  • 2 cloves garlic, minced
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp paprika
  • 1/2 tsp sea salt
  • 4 tbsp fresh lime juice, about 2 limes – divided
  • 2 cups cooked rice, if you don’t already have cooked rice available, be sure you start by cooking the rice
  • 2 tbsp fresh cilantro, chopped
  • 1 avocado, thinly sliced
  • Heat the olive oil in a large skillet. Add the bell pepper and onion, sauté for 4 – 5 minutes, then add the mushrooms, garlic, cumin, chili powder, paprika, sea salt, and 2 tbsp lime juice.
  • Sauté for an additional 2 – 3 minutes, then remove from the heat and set aside.
  • Toss the cooked rice with the remaining 2 tbsp lime juice and 2 tbsp fresh cilantro.
  • Divide the rice between two bowls, top with veggie fajitas and avocado.

Pan-Seared Salmon with Chia Crust & Fennel Slaw

When it comes to dinner, the new year is a perfect time to try something new. This pan-seared salmon with chia crust, is served hot and crispy over cool, crunchy fennel slaw, topped with fresh dill. A simple, healthy, paleo dinner that’s quick and easy to make. Bonus: it’s low carb, gluten-free, and yummy!



  • 2 4 – 6 oz Wild Salmon (or Steelhead) filets
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp mint, dill, or tarragon
  • 1/2 tsp garlic
  • 2 tsp chia seeds
  • 1 tbsp olive oil
  • 1/2 lemon (to finish)
  • Fresh dill, to garnish

Fennel Slaw:

  • 1 extra large fennel bulb, very thinly sliced
  • 1 cucumber
  • 1/4 cup thinly sliced sweet onion
  • 1/2 oz dill or tarragon
  • 2 tbsp olive oil
  • 2 – 3 tbsp lemon juice
  • Salt and pepper, to taste
  • Make the slaw. Place the slaw ingredients in a medium bowl and toss well, adjusting salt and lemon. Set aside.
  • Brush the tops of salmon with olive oil.
  • Place salt, pepper, herbs, garlic, chia seeds in a small bowl and mix.
  • Coat the top of the fish liberally with the chia mixture, pressing it down well with your fingers, all the way to the edges.
  • Heat olive oil in a pan over medium heat. Let the pan get hot.
  • Add the fish, chia seed side down and pan sear 3 – 4 minutes, until golden and crispy. Using a metal spatula, carefully turn over, to keep crust in tact and continue cooking until fish is cooked to desired doneness, 3 – 4 more minutes, or more depending on thickness.
  • Divide the fennel slaw between two plates and place fish on top. Squeeze with lemon and top with fresh dill.
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