Archive for the ‘06 Get Healthy’ Category

Yummy Salad!

Posted on: May 6th, 2016 by Cathy Mendler No Comments



                  Pair this yummy salad with a healthy meal!


•    2 tablespoons extra-virgin olive oil
•    1 tablespoon fresh lemon juice
•    2 teaspoons whole-grain mustard
•    coarse salt and ground black pepper
•    1 bulb fennel, cored and thinly sliced, plus 1/4 cup fronds
•    5 radishes, thinly sliced
•    3 tablespoons freshly shaved Parmesan cheese


1. Whisk together oil, lemon juice, and mustard. Season with salt and

2. Toss dressing with fennel bulb and radishes, and adjust seasoning if
necessary. Top with Parmesan and fennel fronds.

For more recipes, check out our GET HEALTHY archives.

Mmm…Healthy Chicken and Leek Pie!

Posted on: March 31st, 2016 by Cathy Mendler No Comments


                       Comfort food doesn’t mean extra calories!


  • 1 large sweet potato cut into chunky chips
  • 4 tsp olive oil
  • 2 chicken breasts, chopped into bite-size chunks
  • 1 leek, finely sliced
  • 1 carrot chopped
  • 225ml low-sodium chicken stock
  • 2 tsp wholegrain mustard
  • 85g light soft cheese
  • 2 tbsp chopped tarragon leaves
  • 2 sheets filo pastry


1. Preheat oven to 400 F.

2. In a roasting tray toss the sweet potatoes with 2 tsp of the oil and some seasoning. Cook for 30-40 mins, until golden and crisp. Heat 1 tsp oil in a medium frying pan. Fry the chicken until browned, remove from the pan and set aside. Add the leek and a splash of water, and gently fry until soft, about 7 mins. Add the carrot and cook for 3 mins more. Pour in the stock and boil until reduced by half, then add the mustard and soft cheese, stirring well to combine. Return the chicken to the pan, add the tarragon and some seasoning.

3. Divide the mixture between 2 small ovenproof dishes. Take the filo sheets and scrunch them up. Top each pie with a sheet and brush with remaining 1 tsp oil. Cook the pies in the oven with the chips for 15 mins, until the pastry is golden.

For more recipes, check out our GET HEALTHY archives.


Our Newest Healthy Recipe…

Posted on: March 8th, 2016 by Cathy Mendler No Comments


Healthy eating doesn’t need to cost a lot of money OR time!


2 tablespoons minced garlic, divided
1 teaspoon salt
3/4 teaspoon freshly ground black pepper, divided
1/2 teaspoon dried rubbed sage
1 (3 1/2-pound) roasting chicken
Cooking spray
12 ounces red potatoes, cut into wedges
1 1/2 cups cubed peeled butternut squash (about 8 ounces)
2 tablespoons butter, melted


1. Preheat oven to 400°.

2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.

3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into the meaty part of the thigh registers 165°. Let stand 10 minutes. Discard skin.

For more recipes, check out our GET HEALTHY archives.


Homemade Mac & Cheese

Posted on: January 28th, 2016 by Cathy Mendler No Comments


•    3 tablespoons plain dry breadcrumbs
•    1 teaspoon extra virgin olive oil
•    1/4 teaspoon paprika
•    1 16-ounce or 10-ounce package frozen spinach, thawed
•    1 3/4 cups low-fat milk, divided
•    3 tablespoons all-purpose flour
•    2 cups shredded extra-sharp cheddar cheese
•    1 cup low-fat cottage cheese
•    1/8 teaspoon ground nutmeg
•    1/4 teaspoon salt
•    Freshly ground pepper, to taste
•    8 ounces (2 cups) whole-wheat elbow macaroni (or penne)

1.    Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.

2.    Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.

3.    Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in cheddar cheese until melted. Stir in cottage cheese, nutmeg, salt and pepper.

4.    Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.

5.    Bake the casserole until bubbly and golden, 25 to 30 minutes.

For more recipes, check out our GET HEALTHY archives.

Start the New Year With A New Recipe!

Posted on: January 5th, 2016 by Cathy Mendler No Comments


                        roasted pear grape kuchen


1/2 cup warm 2% reduced-fat milk (100° to 110°)
2 1/4 teaspoons dry yeast
1/2 cup granulated sugar, divided
2 tablespoons canola oil, divided
1 teaspoon vanilla extract
1 teaspoon grated lemon rind
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
2 large eggs
9 ounces all-purpose flour (about 2 cups)
6 tablespoons unsalted butter, softened and divided
Baking spray with flour
1 1/2 cups seedless red grapes
2 firm peeled pears, cut into 1/4-inch-thick slices
1/4 cup chopped pecans
3 tablespoons brown sugar
1/2 teaspoon ground cinnamon
1 1/2 cups frozen reduced-calorie whipped topping, thawed


1. Combine milk, yeast, and 1/2 teaspoon granulated sugar in a large bowl; stir with a whisk. Let stand 5 minutes.

2. Add remaining granulated sugar, 1 tablespoon oil, vanilla, rind, salt, nutmeg, and eggs; beat with a mixer at low speed until well combined. Add flour; beat at low speed 5 minutes or until batter is smooth. Add 5 tablespoons butter, 1 tablespoon at a time, beating after each addition. Smooth batter into a 9-inch springform pan coated with baking spray. Cover and let rise in a warm place (85°), away from drafts, 1 1/2 hours.

3. Preheat oven to 450°.

4. Combine remaining 1 tablespoon oil, grapes, and pears; arrange in a single layer on a baking sheet. Bake at 450° for 20 to 25 minutes or until tender. Cool completely. Reduce oven temperature to 350°.

5. Melt remaining 1 tablespoon butter. Combine grape mixture, butter, pecans, brown sugar, and cinnamon. Arrange mixture over dough. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pan for 15 minutes on a wire rack. Remove from pan, and place on a serving platter. Serve with whipped topping.

our very best suggestion for simplifying your Holiday? Remember the reasons why you are celebrating and the things that are most important to you!
Thanks to Deb Wise at!

For more healthy and delicious recipes, check out our Archives!


Healthy Baked Sweet Potatoes Recipe

Posted on: December 1st, 2015 by Cathy Mendler No Comments


       Baked Sweet Potatoes with Ginger and Honey


•    3 pounds sweet potatoes, peeled and cubed
•    1/2 cup honey
•    3 tablespoons grated fresh ginger
•    2 tablespoons walnut oil
•    1 teaspoon ground cardamom
•    1/2 teaspoon ground black pepper

1.    Preheat oven to 400 degrees F (200 degrees C).

2.    Toss together the sweet potatoes, honey, ginger, walnut oil, cardamom, and pepper. Transfer to a large cast iron frying pan.

3.    Bake for 20 minutes in the preheated oven. Stir the potatoes to expose the pieces from the bottom of the pan. Bake for another 20 minutes, or until the sweet potatoes are tender and caramelized on the outside.

For more healthy and delicious recipes, check out our Archives!

P.S. Check out these clever Christmas cookie recipes


GET HEALTHY With a Yummy Lasagna Recipe!

Posted on: November 3rd, 2015 by Cathy Mendler No Comments

Try this yummy recipe for Swiss Chard Lasagna, direct from Martha Stewart!


For more healthy and delicious recipes, check out our Archives!

GET HEALTHY Soup and Salad Recipes

Posted on: October 1st, 2015 by Cathy Mendler No Comments


I love the summer and fall in Southwestern Ontario because of the great variety of fresh produce we are able to enjoy. Tomatoes, corn-on-the-cob and crisp apples have always been some of my favourites.

Here are a soup and salad you can make in no time!

Cucumber, Onion and Tomato Salad

3 tomatoes
3 cucumbers
1 onion
1/2 cup apple cider vinegar
1 teaspoon pepper
2 tablespoons sugar
2 teaspoons salt
1 cup water
1/4 cup olive oil

Mix well. Let it chill for 1-2 hours. It can’t get much simpler!

Thanks to Dawn at Neworld Coaching for sharing her soup recipe.

Chilled Cantaloupe Soup

1 cantaloupe – peeled, seeded and cubed
2 cups orange juice
1 tablespoon lime juice
¼ teaspoon ground cinnamon

Place cantaloupe and ½ cup orange juice in a blender or food processor and grind until smooth. Transfer to a large bowl. Stir in remaining orange juice, lime juice and cinnamon. Cover and refrigerate for at least 1 hour.


It’s never too late to make healthier choices!

Our Favourite Chickpea Salad Recipe!

Posted on: August 20th, 2015 by Cathy Mendler No Comments

A friend shared this Chickpea Veggie Salad recipe from Deanna Trask’s Nutritious Living Facebook post.

I’ve made it several times, and everyone loved it!

chickpea salad (250 x 250).jpg


1 can of chickpeas – drained and rinsed
1/3 of a cucumber – chopped
1/2 of a tomato – chopped
1 pepper (I like to use 1/2 green and 1/2 red, orange or yellow pepper) – chopped
1/3 of a red onion – chopped
2 stalks of celery – chopped
1 clove of garlic (use a press)
1/4 cup of olive oil
Juice from 1/2 a lemon
1 tbsp of red wine vinegar
1/4 – 1/2 tsp of cayenne pepper (to taste)

Mix together and enjoy!

It’s never too late to make healthier choices!

Healthy Granola Recipe

Posted on: March 3rd, 2015 by Cathy Mendler No Comments

Amy’s Best Ever Granola

This is easily one of my most favourite recipes! It is quick, easy and nutritious. Store bought varieties are often laden with a few different sugars. This doesn’t make them such a healthy choice after all. It takes only minutes to put this recipe together, and it should last you a few weeks.

3 cups rolled oats, not instant or quick
1 cup pumpkin seeds
1 cup coarsely chopped almonds
6 tbsp. sunflower seeds
6 tbsp. sesame seeds
3 tbsp. flax seeds
½ cup unsweetened coconut
½ tsp. cinnamon 3 tbsp. coconut oil, melted
6 tbsp. maple syrup or honey

Preheat oven to 225º F. Mix ingredients and spread out on a cookie sheet.  Bake for about 40 minutes stirring 4 times. You can add ½ cup dried fruit (apricots, cranberries, raisins or candied ginger) after granola has baked. Store in glass jars once cooled. Enjoy as a yogurt topping, with milk of your choice (cow, almond, rice) or nibble on as a snack. This also makes a lovely gift to share with others. Enjoy!

It’s never too late to make healthier choices!