Recipes

Dietitian Recipe of the Week - Thai Turkey Lettuce Wraps

Give these healthy turkey lettuce wraps a try for a quick weeknight meal when you don't want to be spending hours labouring over the stove. They also make a great prep in-advance dish to impress company stopping in.

Serves 3-4

Ingredients
2 medium bell peppers, seeded and chopped
Non-stick cooking spray
3 cloves garlic, chopped
1 lb. ground turkey
2 tbsp. fish sauce
1/4 c. packed fresh cilantro, chopped
1/4 c. packed fresh mint leaves, chopped
3 tbsp. lime juice
Lettuce cups and Hot Sauce, for serving

Directions
1. Spray a 12-inch skillet with cooking spray and heat to medium-high. Cook bell peppers for 3 minutes. Add garlic; cook 30 seconds. Add ground turkey and fish sauce. Cook 5 minutes, breaking up meat.
2. Stir in cilantro, mint leaves, and lime juice. Serve in lettuce cups with hot sauce, if desired.

Note = for bigger appetites or people trying to build some lean muscle mass, serve turkey filling in a tortilla or pita and top with 2tbsp chopped peanuts

Dietitian Recipe of the Week: Low Fat Granola

Perfect for pre-workout on top of your favourite yogurt like low fat Greek or Skyr, and for the non-dairy folks like myself your favourite alternative yogurt.

Serves 1-2 depending on appetite and activity levels

INGREDIENTS
1/4 cup old fashioned rolled oatmeal
1/4 cup puffed rice cereal
1/4 cup puffed kamut cereal (or more rice cereal if gluten-free)
1 1/2tbsp maple syrup OR sugar-free alternative (Walden Farms works well)
2-3tbsp your choice freeze-dried fruit (I like goji berries + apples in combination but any would work)

DIRECTIONS
1. Preheat oven to 275 degrees. Spray a baking pan with nonstick spray OR line with parchment paper.
2. In a medium bowl, combine oats, puffed cereal, and syrup, stirring gently to coat.
3. Spread mixture into the pan. Bake until crispy and lightly browned, 30 - 35 minutes, rearranging mixture with a spatula halfway through.
4. Let cool completely, and then stir in the dried fruit.

Dietitian Recipe of The Week: Butternut Squash Chili

We all need a recipe for the cool dark nights to warm us up and bring happiness to our taste buds

Serves 8-10 portions

INGREDIENTS
1 TB olive oil
1 onion, diced
7 cloves garlic, chopped
1 TB chili powder
1 TB ground cumin
1 tsp ground cinnamon
2 tsp oregano
2 tsp ground coriander
1 lb ground turkey
3 TB tomato paste
2 green bell peppers, seeded and chopped
2 cans (14.5 oz each) tomatoes, with juices
2 cups chicken or turkey broth
2 (14 oz each) cans black beans, rinsed well and drained
1 medium butternut squash, cubed into 1/2 inch pieces
kosher salt and freshly ground black pepper

DIRECTIONS
- In a large heavy pot or Dutch oven, heat olive oil until hot.
- Add onion and garlic, stirring until fragrant, about 30 seconds.
- Add chili powder, cumin, cinnamon, oregano, and coriander. Stir to combine, 10 seconds.
- Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.
- Add bell peppers, canned tomatoes with juices, and broth.
- Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes.
- Add beans and squash. Bring chili back to a simmer and simmer covered another 20 minutes or just until squash is tender but not mushy. Remove from heat. Add additional salt and freshly ground black pepper to taste.