Roasted Carrot, Ginger & Apple Soup
Serves 4–6
Ingredients
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6 large carrots, peeled and chopped
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1 apple, peeled and chopped
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1 small yellow onion, chopped
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1 tbsp olive oil
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1 tbsp fresh ginger, grated
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2 cloves garlic, minced
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4 cups low-sodium vegetable broth
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½ tsp ground turmeric
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½ tsp ground cumin
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½ cup unsweetened coconut milk
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Salt and black pepper, to taste
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Pumpkin seeds and fresh parsley for garnish
Directions
Preheat oven to 425°F. Toss carrots, apple and onion with olive oil and roast for 25–30 minutes, until tender and lightly caramelized.
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Transfer to a large pot. Add ginger, garlic, turmeric, cumin and vegetable broth.
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Simmer for 10 minutes, then blend until smooth.
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Stir in coconut milk and season to taste.
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Serve warm topped with pumpkin seeds and fresh parsley.
Wellness Boost: Carrots provide beta-carotene, while ginger and turmeric bring big flavour without relying on excess salt or richness.
Harvest Chicken, Sweet Potato & Wild Rice Bake
Serves 6
Ingredients
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1½ lbs boneless, skinless chicken thighs, cut into bite-sized pieces
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2 cups cooked wild rice or wild-rice blend
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1 large sweet potato, cubed
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2 cups Brussels sprouts, halved
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1 apple, diced
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½ red onion, sliced
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2 tbsp olive oil
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2 cloves garlic, minced
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1 tsp dried thyme
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1 tsp dried rosemary
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½ tsp smoked paprika
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½ cup low-sodium chicken broth
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⅓ cup dried cranberries
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⅓ cup chopped walnuts or pecans
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Salt and pepper, to taste
Directions
Preheat oven to 400°F.
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Toss chicken, sweet potato, Brussels sprouts, apple and onion with olive oil, garlic, thyme, rosemary and paprika.
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Spread in a large baking dish and pour the broth around the mixture.
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Cover and bake for about 25 minutes. Uncover, stir in the cooked wild rice and bake for another 15–20 minutes, until the chicken is cooked through and vegetables are tender.
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Sprinkle with cranberries and walnuts just before serving.
Warm Cinnamon Apple Crisp with Maple-Oat Topping
Serves 6
Ingredients
For the filling:
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5 apples, thinly sliced
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1 tbsp pure maple syrup
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1 tbsp lemon juice
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1 tsp cinnamon
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¼ tsp nutmeg
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1 tsp vanilla extract
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For the topping:
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1 cup rolled oats
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½ cup almond flour
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⅓ cup chopped pecans
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2 tbsp pure maple syrup
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2 tbsp melted coconut oil or butter
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1 tsp cinnamon
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Pinch of salt
Directions
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Preheat oven to 350°F.
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Toss apples with maple syrup, lemon juice, cinnamon, nutmeg and vanilla. Transfer to a baking dish.
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Combine all topping ingredients and sprinkle evenly over the apples.
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Bake for 30–35 minutes, until the apples are bubbling and the topping is golden.
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Serve warm on its own or with a spoonful of plain Greek yogurt or vanilla yogurt.
Wellness Boost: Using oats, nuts and almond flour adds fibre and healthy fats, while the apples provide plenty of natural sweetness — so only a little maple syrup is needed.
Maple Strawberry Yoghurt Parfaits
Makes: 8 small parfait cups
Ingredients
3 cups plain or vanilla Greek yogurt
2 cups fresh strawberries, sliced
1 cup raspberries, optional
1 ½ cups granola
3–4 tbsp pure maple syrup
1 tsp vanilla extract, if using plain yogurt
Fresh mint, for garnish
Instructions
If using plain Greek yogurt, stir in vanilla extract and 1–2 tbsp maple syrup.
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Spoon 2–3 tbsp yogurt into the bottom of each cup.
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Add a layer of sliced strawberries.
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Sprinkle with granola.
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Repeat with another layer of yogurt and berries.
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Drizzle each parfait with a little maple syrup.
Garnish with raspberries and mint.
Party tip: Assemble close to serving time so the granola stays crunchy. For make-ahead, keep the granola separate and add just before serving.
Mini Canadian Chicken Sliders
Makes: 12 mini sliders
Ingredients
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3 cups cooked shredded chicken
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12 slider buns
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¾ cup BBQ sauce
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3 tbsp pure maple syrup
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1 tbsp apple cider vinegar
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1 tsp Dijon mustard
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½ tsp smoked paprika
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2 cups shredded cabbage or coleslaw mix
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2 tbsp mayonnaise or Greek yogurt
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1 tbsp lemon juice
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Salt and pepper, to taste
Instructions
In a saucepan over medium heat, combine BBQ sauce, maple syrup, apple cider vinegar, Dijon, and smoked paprika.
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Add shredded chicken and stir until coated.
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Simmer for 5–8 minutes, until warm and saucy.
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In a bowl, mix cabbage with mayonnaise or Greek yogurt, lemon juice, salt, and pepper.
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Slice slider buns and add a spoonful of maple BBQ chicken to each.
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Top with cabbage slaw.
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Add the top bun and secure with a toothpick if needed.
Party tip: Keep the chicken warm in a slow cooker and let guests build their own sliders.
Grilled Peach & Arugula Salad with Maple-Dijon Vinaigrette
Serves: 6–8
Ingredients
6 cups fresh arugula
3 ripe peaches, halved and sliced
½ cup goat cheese, crumbled
½ cup pecans or walnuts, toasted
¼ cup thinly sliced red onion, optional
1 tbsp olive oil, for grilling peaches
Maple-Dijon Vinaigrette
¼ cup olive oil
2 tbsp apple cider vinegar
1 tbsp pure maple syrup
1 tsp Dijon mustard
1 tsp lemon juice
Salt and pepper, to taste
Instructions
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Brush peach slices lightly with olive oil.
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Grill peaches over medium heat for 1–2 minutes per side, until lightly charred.
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In a small bowl or jar, whisk together olive oil, apple cider vinegar, maple syrup, Dijon, lemon juice, salt, and pepper.
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Place arugula in a large serving bowl.
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Add grilled peaches, goat cheese, toasted nuts, and red onion.
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Drizzle with vinaigrette just before serving.
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Toss gently and serve immediately.
Party tip: Grill the peaches ahead of time and assemble the salad right before guests arrive.
Watermelon, Feta & Mint Skewers with Balsamic Maple Glaze
Serves: 8–10 (Makes approximately 24 skewers)
Ingredients
For the Skewers
1 small seedless watermelon, cut into 1-inch cubes (about 24 cubes)
8 oz (225 g) block feta cheese, cut into 1-inch cubes
24 fresh mint leaves
24 small bamboo skewers or cocktail picks
Maple Balsamic Glaze
¼ cup balsamic vinegar
1 tbsp pure Canadian maple syrup
Freshly ground black pepper, to taste
(Optional garnish: flaky sea salt, fresh basil leaves, or a light sprinkle of lime zest.)
Instructions
Step 1 – Make the Glaze
In a small saucepan, combine the balsamic vinegar and maple syrup.
Bring to a gentle simmer over medium heat.
Cook for 5–7 minutes, stirring occasionally, until reduced by about half and slightly syrupy.
Remove from heat and let cool. The glaze will continue to thicken as it cools.
Step 2 – Assemble the Skewers
On each skewer, thread:
1 watermelon cube
1 folded mint leaf
1 cube of feta
Repeat until all skewers are assembled.
Step 3 – Finish
Arrange the skewers on a serving platter.
Just before serving:
Drizzle lightly with the maple balsamic glaze.
Finish with a crack of fresh black pepper.
Garnish with a few extra mint leaves if desired.
Salmon & Rice Bowl
Ingredients:
• 2 (6 oz) salmon fillets
• 1 tbsp olive oil
• Salt and black pepper, to taste
• 2 cups cooked jasmine or sushi rice
For the Creamy Green Goddess Dressing:
• 1 ripe avocado
• 1 cup fresh parsley, packed
• ½ cup fresh cilantro, packed
• ¼ cup fresh chives or green onions
• 1 garlic clove
• ½ cup plain Greek yogurt (or dairy-free yogurt)
• 2 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp apple cider vinegar
• 2–4 tbsp water (to reach desired consistency)
• ½ tsp sea salt
• ¼ tsp black pepper
Instructions
1. Add all ingredients to a blender or food processor.
2. Blend until smooth and creamy.
3. Add water, one tablespoon at a time, until you reach your preferred consistency.
4. Taste and adjust seasoning, adding more lemon juice or salt if desired.
5. Refrigerate for 30 minutes before serving to allow the flavours to develop.
Serving Suggestions
✓ Drizzle over salmon and rice bowls
✓ Toss with mixed greens and seasonal vegetables
✓ Use as a dip for fresh vegetables
✓ Spread on sandwiches and wraps
Fruit Pizza
Ingredients
Crust
⁃ 1 ½ cups old-fashioned rolled oats
⁃ 1 cup white whole-wheat flour
⁃ ½ teaspoon ground cinnamon
⁃ ½ teaspoon baking soda
⁃ ¼ teaspoon baking powder
⁃ ¼ teaspoon salt
⁃ 1 large egg
⁃ ⅔ cup packed light brown sugar
⁃ ⅓ cup neutral oil, such as canola or avocado
⁃ ½ teaspoon vanilla extract
Topping
⁃ 8 ounces reduced-fat cream cheese, at room temperature
⁃ ½ cup low-fat plain Greek yogurt
⁃ 3 tablespoons sifted confectioners’ sugar
⁃ 1 teaspoon vanilla extract
⁃ ¾ cup sliced strawberries
⁃ 1 kiwi, peeled, halved and sliced
⁃ ¼ cup blueberries
Directions
1. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper.
2. To prepare crust: Combine oats, flour, cinnamon, baking soda, baking powder and salt in a medium bowl. Combine egg, brown sugar, oil and 1/2 teaspoon vanilla in another medium bowl. Add the wet ingredients to the dry ingredients and stir to combine. (The mixture will be dry.) Turn the dough out onto the prepared baking sheet and press into a 10-inch circle.
3. Bake the crust until golden around the edges, about 20 minutes. Let cool on the baking sheet to room temperature.
4. To prepare topping: Beat cream cheese, yogurt, confectioners’ sugar and vanilla in a medium bowl with an electric mixer until smooth. Spread the mixture evenly over the cooled crust. Decoratively top with strawberries, kiwi and blueberries.
Summer Sips
Golden Hour Sangria
Ingredients
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2 bottles (750 mL each) chilled Rosé or Pinot Grigio
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1 cup peach nectar
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1/4 cup elderflower liqueur (such as St-Germain) (optional but highly recommended)
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1 can (355 mL) sparkling water or club soda
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2 ripe peaches, thinly sliced
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1 orange, thinly sliced into half-moons
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1 cup fresh strawberries, halved
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1 handful fresh mint leaves
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Ice
Instructions
In a large pitcher, combine wine, peach nectar, and elderflower liqueur.
Add peaches, orange slices, strawberries, and mint.
Refrigerate for at least 2 hours (overnight is even better).
Just before serving, add sparkling water and a generous amount of ice.
Stir gently and garnish each glass with fresh fruit and a sprig of mint.
Summer Glow Spritz (Mocktail)
Ingredients
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4 cups pink grapefruit juice (fresh if possible)
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1 cup strawberry purée
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2 tbsp honey or agave syrup
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1 litre chilled sparkling water
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1 cup sliced fresh strawberries
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1 pink grapefruit, thinly sliced
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12–15 fresh basil leaves
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Ice
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Instructions
In a large pitcher, combine grapefruit juice, strawberry purée, and honey/agave syrup.
Stir until well combined.
Add sliced strawberries, grapefruit slices, and basil leaves.
Refrigerate for 1–2 hours to allow the flavours to infuse.
Just before serving, add sparkling water and plenty of ice.
Stir gently and pour into glasses.
