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English (US)

Steamed vegetable wontons [Recipe]

Vegetarian | Cook Time: 20 Minutes Ingredients * Wonton wrappers * Mixed vegetables (such as carrots, cabbage, mushrooms) * Soy sauce * Sesame oil * Green onions & peanuts (optional) Directions * Finely chop the mixed vegetables and place them in a mixing bowl. * Add soy sauce and sesame oil to the bowl, and mix well to

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Gluten-free pizza [Recipe]

Gluten-Free, Vegetarian | Cook Time: 20 Minutes Ingredients * Gluten-free pizza crust (store-bought or homemade) * Tomato sauce * Vegan cheese (optional) * Assorted vegetables (bell peppers, mushrooms, onions, etc. sliced) Directions * Preheat the oven according to the instructions on the pizza crust package. * Roll out the pizza crust and place it

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Grilled chicken with lemon and rosemary [Recipe]

Omnivore | Cook Time: 25 Minutes Ingredients * 2 boneless, skinless chicken breasts * Juice of 1 lemon * 2 tablespoons olive oil * 2 sprigs fresh rosemary, leaves removed and chopped * Salt and pepper to taste Directions * Preheat the grill or grill pan over medium-high heat. * In a bowl, combine the lemon juice,

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Chickpea tacos [Recipe]

Chickpea Tacos Vegetarian | Cook Time: 30 Minutes Ingredients * 1 can chickpeas (drained and rinsed) * 1 tbsp olive oil * 1 tsp chili powder * 8 small corn tortillas * Toppings: avocado, salsa, cilantro, lime juice Directions * Preheat the oven to 400°F (200°C). * In a bowl, toss chickpeas with olive oil, chili

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Cucumber avocado bites [Recipe]

Vegetarian | Cook Time: 5 Minutes Ingredients * 1 cucumber * 1 ripe avocado * Juice of half a lemon * Salt and pepper to taste * Optional toppings: Cherry tomatoes, sliced radishes, fresh herbs (such as basil or cilantro) Directions * Wash the cucumber and cut it into thick slices. * Cut the avocado in half, remove

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Dill yogurt dip [Recipe]

Vegan | Cook Time: 45 Minutes Ingredients * Greek yogurt * Fresh dill * Lemon juice * Olive oil * Garlic powder * Salt and pepper Directions * In a bowl, combine Greek yogurt, finely chopped fresh dill, lemon juice, garlic powder, salt, and pepper. * Stir well until all ingredients are thoroughly mixed. * Taste and adjust seasonings if

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Banana oatmeal pancakes [Recipe]

Vegetarian | Cook Time: 15 Minutes Ingredients * 2 ripe bananas * 2 eggs * 1/2 cup rolled oats * 1/2 teaspoon baking powder * 1/2 teaspoon vanilla extract Directions * In a blender or food processor, add the ripe bananas, eggs, rolled oats, baking powder, and vanilla extract. * Blend the ingredients until you

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Banana chia pudding [Recipe]

Dairy-Free | Cook Time: 2.5 Hours Ingredients * 2 ripe bananas * 1 cup unsweetened almond milk (or any dairy-free milk of your choice) * 1/4 cup chia seeds * 1/2 teaspoon vanilla extract * Optional toppings: Fresh berries, chocolate, sliced bananas, peanut butter, or oats Directions * In a blender or

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Baked lemon garlic cod [Recipe]

Pescatarian | Cook Time: 30 Minutes Ingredients * 4 cod filets * 2 tablespoons olive oil * 3 cloves garlic, minced * Juice of 1 lemon * Zest of 1 lemon * Salt and pepper to taste * Fresh parsley for garnish Directions * Preheat the oven to 400°F (200°C) and lightly grease a baking dish. * Place

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Cranberry oatmeal cookies [Recipe]

Gluten Free | Cook Time: 20 Minutes Ingredients * Rolled oats * Whole wheat flour * Dried cranberries * Honey * Coconut oil (melted) * Egg * Baking soda Directions * Preheat the oven to 350°F (175°C). * In a bowl, combine rolled oats, whole wheat flour, dried cranberries, cinnamon (optional) , baking soda, and salt. * In a separate

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Grilled lemon herb shrimp skewers [Recipe]

Pescatarian | Cook Time: 15 Minutes Ingredients * 1 pound large shrimp, peeled and deveined * 2 tablespoons olive oil * 2 cloves garlic, minced * Juice of 1 lemon * 1 tablespoon chopped fresh parsley * 1 teaspoon chopped fresh dill * Salt and pepper to taste Directions * Preheat the grill to medium-high heat. * In a

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Stuffed bell peppers [Recipe]

Vegetarian | Cook Time: 45 Minutes Ingredients * 4 large bell peppers (any color you prefer) * 1 cup cooked quinoa * 1 cup diced tomatoes (canned or fresh) * 1 cup cooked black beans (canned, drained, and rinsed) * 1 cup shredded cheddar cheese (or your favorite cheese) Directions * Preheat your oven to 375°F

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No bake peanut butter protein bars [Recipe]

Vegetarian | Cook Time: 1.5 Hours Ingredients * 1/3 cup honey (or maple syrup for a vegan option) * 1/4 cup chocolate protein powder * 1/4 cup dark chocolate chips * 1 cup rolled oats * 1/2 cup peanut butter (or any nut butter of your choice) Directions * In a large

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Butternut squash soup [Recipe]

Vegetarian | Cook Time: 1 Hour Ingredients * 1 butternut squash (peeled and cubed) * 1 onion (chopped) * 2 cloves garlic (minced) * 4 cups vegetable broth, 2 tbsp olive oil * Optional toppings: pumpkin seeds, fresh herbs, cinnamon Directions * Preheat the oven to 400°F (200°C). Place the cubed butternut squash on a

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Vegan chickpea and spinach curry [Recipe]

Vegan | Cook Time: 20 Minutes Ingredients * 1 can chickpeas, drained and rinsed * 2 cups fresh spinach leaves * 1 onion, finely chopped * 2 tablespoons curry powder * 1 can coconut milk Directions * Heat a large pan over medium heat and add a splash of water or a drizzle of oil. * Add the

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Sesame ginger tofu stir fry [Recipe]

Vegan | Cook Time: 20 Minutes Ingredients * 1 block of firm tofu, drained and pressed * 2 tablespoons soy sauce (or tamari for a gluten-free option) * 1 tablespoon sesame oil * 1 tablespoon grated ginger * 2 green onions, chopped (optional for garnish) Directions * Cut the pressed tofu into bite-sized cubes or

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Teriyaki salmon [Recipe]

Pescatarian | Cook Time: 30 Minutes Ingredients * 2 salmon filets * 4 tablespoons low-sodium soy sauce (or tamari for a gluten-free option) * 2 tablespoons honey or maple syrup * 1 tablespoon rice vinegar * 2 cloves garlic, minced * 1 tablespoon sesame oil Directions * Preheat your oven to 400°F (200°C) and

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Berry spinach smoothie [Recipe]

Vegan | Cook Time: 10 Minutes Ingredients * 1 cup frozen mixed berries (such as strawberries, blueberries, and raspberries) * 1 ripe banana * 2 eggs * 1 cup fresh spinach leaves * 1 cup almond milk (or any other plant-based milk) Directions * Place all the ingredients in a blender. * Blend on high speed until

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Tips for setting your SMART goals

Goals can take minutes or months to achieve. Some may even be lifelong. Many people may know what they want to do but have trouble getting there. Start small and don’t try to do everything at once. Reaching your goals can take time, so try to be patient and

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The importance of self-care

Self-care is often linked with being selfish—this is not true. Self-care means that you are taking care of yourself physically, emotionally, mentally, and spiritually. It is the key to supporting your overall wellbeing as well as improving your mood and reducing levels of stress. Without self-care,

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Build your emotional strength

Making changes to your lifestyle, even ones that are helpful to you, can be stressful and difficult—particularly when you’re already struggling. There are several ways you can build your strength in facing these challenges and incorporating helpful changes to habits. When we talk about “building your strength,” we

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Balancing your life

Your values often inform your priorities in life. If you value close relationships, you might prioritize your family over independence. If you value success, you might prioritize hard work over relaxation. Regardless of what you value, it’s important for your mental and physical health to maintain a balance of

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Self-compassion and affirmations

As we move forward in understanding self-care, it’s essential to recognize the importance of self-compassion or self-understanding as well. Self-compassion is the act of providing yourself with the care and kindness that is needed when going through a stressful time. It’s important to speak

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Values and beliefs throughout your wellbeing journey

Values and beliefs are two important concepts that influence the way you are. Values are things which are important to you and govern your behaviour and decisions. This includes concepts such as loyalty, courage, and perseverance. For example, maybe you value courage and thus believe that it is important to

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What are SMART goals?

Learning how to set realistic goals and stick with them can be challenging. If you’re struggling to meet your goals, it might be because your goals are too vague, or you need a clear plan of action. The SMART goal model described here will help you evaluate your goals