1. Greek Yogurt & Berry Breakfast Bowl

Ingredients (1 serving)

• 1 cup Greek yogurt (any fat level)
• ½ cup mixed berries (fresh or frozen)
• 1 tbsp chia seeds
• 1–2 tbsp nuts (walnuts, almonds, or pecans)
• 1 tsp honey or maple syrup (optional)
• Optional: granola, flaxseed, cinnamon

Instructions

1. Place Greek yogurt in a bowl.
2. Add berries on top (if frozen, thaw 5 minutes or warm briefly in microwave).
3. Sprinkle chia seeds and nuts.
4. Drizzle with honey if you want sweetness.
5. Finish with cinnamon or granola for extra texture.

Tips

• Add a spoon of peanut or almond butter for healthy fats.
• Layer in a jar for an easy grab-and-go breakfast.

 2. Warm Lentil & Vegetable Soup

Ingredients (4 servings)

• 1 cup green or brown lentils, rinsed
• 1 medium onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 cup diced tomatoes (fresh or canned)
• 4 cups vegetable broth
• 2 cups fresh spinach (or kale)
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt & pepper to taste
• Optional: 1 bay leaf, squeeze of lemon

Instructions

1. Heat olive oil in a pot. Add onions, carrots, and celery. Sauté 5 minutes until softened.
2. Add garlic and cook 1 minute until fragrant.
3. Stir in lentils, tomatoes, herbs, and broth. Add bay leaf if using.
4. Bring to a boil, then reduce heat and simmer 25–30 minutes until lentils are tender.
5. Add spinach and cook 2 more minutes until wilted.
6. Season with salt, pepper, and a squeeze of lemon.

Tips

• Add chili flakes for heat.
• You can blend half the soup for a creamier texture.

3. Quinoa & Citrus Winter Salad

Ingredients (4 servings)

• 1 cup uncooked quinoa
• 2 oranges or mandarins, peeled and segmented
• ½ cup pomegranate seeds
• ½ cucumber, diced
• ¼ cup fresh mint leaves, chopped
• ¼ cup sliced almonds or pistachios
• Dressing:
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey or maple syrup
• Salt & pepper to taste

Instructions

1. Rinse quinoa and cook in 2 cups water until fluffy (about 12–15 minutes). Let cool.
2. In a large bowl, add cooked quinoa, citrus segments, pomegranate, cucumber, mint, and nuts.
3. Whisk together the dressing ingredients.
4. Pour dressing over salad and toss gently.
5. Chill 10–20 minutes before serving for best flavour.

Tips

• Add avocado for creaminess.
• Works great as a meal prep salad since it stays fresh for 2–3 days.

4. Chickpea & Spinach Coconut Curry

Ingredients (4 servings)

• 1 can chickpeas, drained
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tbsp ginger, grated
• 2 cups fresh spinach
• 1 cup light coconut milk
• 1 cup crushed tomatoes
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 tbsp olive or coconut oil
• Salt & pepper to taste
• Optional: chili flakes, lime juice

Instructions

1. Heat oil in a pan and sauté onion for 3–4 minutes.
2. Add garlic and ginger; cook until fragrant.
3. Stir in curry powder and turmeric, letting them toast for 30 seconds.
4. Add chickpeas, crushed tomatoes, and coconut milk.
5. Simmer 10–12 minutes until thickened.
6. Stir in spinach until wilted.
7. Season with salt, pepper, and a squeeze of lime.

Tip: Serve with brown rice or quinoa for a nutrient-dense meal.