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1. Place beef, garlic and onion in a very large pot, set over medium-high heat. Cook, breaking up beef with a fork, for 8 to 10 minutes or until no longer pink. Drain to discard any fat.
2. Add beans, tomatoes, tomato paste, zucchini, bell peppers, carrot, corn, chili powder, cumin, oregano, hot pepper sauce and salt to pot. Stir well. Bring to a boil, then reduce heat to low. Cover, gently simmer, stirring occasionally, and cook for about 1 hour or until desired thickness is reached.
3. Stir in half the Cheddar cheese and coriander (if using). Ladle chili into bowls and sprinkle each bowl with remaining cheese.

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Preparation time: 10 minutes
Cooking time: 8 minutes
Yields 4 servings
Recipe created by Josée Robitaille

1. In a small pot of boiling water, cook the asparagus al dente, 2 to 4 minutes, depending on the size. Cool and set aside.
2. In a skillet, heat 10 mL (2 tsp) of butter over medium heat. Cook the leek and mushrooms for 2 to 3 minutes. Season with pepper and add the garlic. Remove from the skillet and set aside.
3. Lightly butter 4 slices of bread with 5 mL (1 tsp) of butter. Turn the slices of bread over and top with 250 mL (1 cup) of Gouda. Add the cooked vegetables (asparagus and mushroom mixture). Cover with the rest of the cheese. Cover with the remaining 4 slices of bread. Lightly butter them with the rest of the butter, i.e., 5 mL (1 tsp).
4. Cook in a grill, panini grill or skillet (over medium heat, lightly pressing the sandwiches and turning them once), until the cheese is melted and the bread is golden brown.

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1. In a large saucepan, heat the butter and olive oil over medium heat. Add the zucchini, eggplant, onion, bell pepper, thyme and oregano and season with salt and pepper. Cook, stirring constantly, for 10 minutes. Add the diced tomatoes and tomato sauce. Bring to a boil and then simmer over medium-low heat, covered, for 20 to 25 minutes. Check the seasoning.
2. While the sauce cooks, cover the bottom of a large pan with a little water and bring to a boil. Add the spinach and cook, 1 to 2 minutes, until tender. Season with salt and pepper. Transfer and drain in a strainer to remove as much water as possible.
3. In a bowl, combine the Ricotta, spinach, garlic, Parmesan, egg and nutmeg. Season with salt and pepper.
4. Preheat the oven to 180°C (350°F), placing a rack in the centre of the oven.
5. In a 33 x 23 cm (13 x 9 in) dish, spread a heaping spoonful of sauce. Cover with 3 pasta noodles, then with sauce. Repeat these steps and cover with the spinach-Ricotta mixture. Add another layer of pasta and sauce and finish with the Mozzarella. Bake for 35 to 40 minutes. Let stand 5 minutes and serve.

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1. Rinse the buckwheat in cold water. In a saucepan, bring the water, buckwheat and salt to a boil. Reduce heat to low and cook, covered, 15 to 20 minutes, until the water is completely absorbed. Transfer to a large plate and let cool.
2. In a small bowl, prepare the dressing by mixing the yogurt, pesto, vinegar, lemon zest and garlic. Season with salt and pepper.
3. Once the buckwheat has cooled off, transfer it into a bowl and add half the dressing. Mix well.
4. In another bowl, toss the tomatoes with a drizzle of olive oil. Season with salt and pepper. Set aside.
5. Divide the spinach into 4 bowls. Add the buckwheat. Garnish with the cucumbers, tomatoes, fennel, chicken and Cheddar.
6. Serve with the remaining dressing and, if desired, garnish with fresh basil.

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1. Preheat oven to 350°F (180°C).
2. In a 12-inch (30 cm) ovenproof skillet, melt butter over medium-high heat; add mushrooms. Cook 2 minutes; stir. Cook 3 more minutes, stirring halfway through or until mushrooms are golden-brown. Set aside a couple of mushrooms for garnish.
3. Meanwhile, in large bowl, whisk together eggs, yogurt, salt and pepper until smooth. Whisk in half of the cheese; set aside.
4. Reduce heat to medium. Add spinach and cook, stirring until wilted, about 1 minute. Pour egg mixture over top; stir gently. Top with tomatoes, cut side facing up, remaining cheese and reserved mushrooms. Cook 2 minutes or until there are several bubbling spots in egg mixture.
5. Bake 5 minutes. Turn on broiler; broil for 1 to 2 minutes or until set. Remove from oven. Let stand 5 minutes.

Frittatas are an ideal way to use up various ingredients and leftovers in your fridge. This helps minimize food waste, which is key to reducing your diet’s environmental impact. This frittata works perfectly with slightly wilted spinach, mixed bits of cheese and those random mushrooms languishing at the bottom of your crisper.

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1. In a large saucepan, heat the butter over medium-high heat. Add the curry and turmeric and mix well. Add the onions and cook over medium heat for 5 to 6 minutes, stirring regularly.
2. Add the ginger, garlic, squash, broth and tomato paste and mix well. Season with salt and bring to a boil. Cook, covered, over medium-low heat for 15 minutes.
3. Add the chickpeas, cauliflower and kale. Continue cooking for 5 minutes.
4. In a small bowl, combine the milk and cornstarch. Add this mixture to the squash curry and bring to a boil, stirring constantly, until thickened.
5. Check the seasoning. Add the cilantro and serve.

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1. In large pot of boiling, lightly salted water, cook pasta according to package directions until tender but firm, adding broccoli 3 minutes before it’s done. Drain and return to pot.
2. Meanwhile, in large deep nonstick skillet, melt butter over medium heat. Add garlic, red pepper, chili flakes, salt and pepper; cook for 3 minutes, stirring often.
3. In small bowl, whisk flour into milk; stir into skillet. Add beans. Increase heat to medium-high, bring to simmer, stirring often. Reduce heat and simmer, stirring often, for about 5 minutes or until sauce is thickened. Add pasta mixture, chicken (if desired) and vinegar; stir to coat. Remove from heat and stir in cheese.

A diet based mainly on naturally nutritious and minimally processed foods, such as fruit, vegetables, whole grains, and milk products, is an excellent commitment to your health. This way, you’re giving your body the best possible chance at getting the essential nutrients it needs to function properly.

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1. In a large pot, melt butter over medium heat. Add onion and sauté for 8 minutes, until softened. Add garlic, ginger and garam masala; sauté for 30 seconds. Stir in tomatoes, chickpeas, cauliflower, water, and salt; bring to a simmer.
2. In a small bowl, whisk flour into milk; gradually pour into pot while whisking constantly. Simmer until sauce has thickened, about 3 minutes.
3. Add paneer and spinach; stir gently. Cook until paneer is heated through, and spinach is wilted. In a small bowl, whisk yogurt until smooth (if using). Remove pot from heat and stir in yogurt or kefir. Return to stove and heat through.

This recipe scores high marks for nutrition. It’s an excellent source of folate, vitamin B₆, calcium and vitamin C.

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1. Dressing: In a small bowl, whisk together oil, lemon juice, oregano, salt, pepper and garlic; set aside.
2. Power Bowl: Divide quinoa, tomatoes, cucumber, yellow pepper, and salmon among 4 bowls. Top with cheese, onion, and olives. Drizzle with dressing.

This recipe can help you minimize food waste by using leftovers for a portable lunch!

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada