“Let food be thy medicine and medicine be thy food”

Hippocrates

Recipes to Fuel you

Breakfast

Dinner

Snacks

Lunch

Breakfast Recipes

Classic Overnight Oats

This simple and satisfying grab-and-go breakfast is easy and incredibly versatile.
Apple Pie Oatmeal

This twist on a classic brings the sweet aroma of apple pie to breakfast with this creamy, whole grain oatmeal.
Egg Wrap

This breakfast cooks up in a few minutes. Prepare vegetables the night before to cut down on prep time. Or make the egg mixture the night before, and warm it up on a tortilla in the morning. So simple, so good!
Strawberry Pancakes

These easy strawberry pancakes can be whipped up quickly on the weekend and enjoyed throughout the week for quick breakfasts.
Fruit Salad

This flavourful fruit salad is sure to satisfy your sweet craving and makes a great, healthy snack or dessert.
Fruit and Yogurt Parfait

These parfaits with homemade maple granola are sure to satisfy your sweet tooth!
Creamy Smoothie

This satisfying smoothie packs vegetables and fruits, protein and whole grain foods. Enjoy it all on its own or alongside some whole grain toast with natural nut or seed butter!
Apple pie breakfast bowl

This delicious breakfast is a fun and tasty twist on your morning oatmeal. For a grab and go option, prepare the night before and refrigerate in an airtight container overnight.
Caprese muffin-tin frittatas

This savoury recipe is perfect for breakfast, lunch or dinner. Make a large batch and freeze them for busy days. Serve alongside fresh fruit and whole grain toast or in half a whole grain pita!
Simple breakfast soup

This scrumptious breakfast soup is perfect for batch cooking. Pack up this soup into 3 glass jars or airtight containers so you’ve got breakfast or lunch sorted for many days. Each morning you’ll just warm up a portion of this vegetable goodness.
Flourless yogurt blender muffins

These muffins are the best – fruity, sweet, and packed with goodness. Just throw all of the ingredients into your blender and you’re just about there! Grab one as part of your breakfast or as a snack.
Classic poached eggs

This classic egg preparation is perfected to your very own restaurant-worthy poached egg breakfast in just a few simple steps.
Sweet zucchini muffins

These sweet and fluffy muffins are packed with ingredients that contain lots of fibre, making them a nourishing breakfast to start your day. With a hint of cinnamon and a burst of sweetness from the raisins, you’ll surely love them.
Egg and veggie scramble

This egg scramble comes together quickly and is loaded with vegetables. Serve with whole grain toast or roll this scramble up into a small whole grain tortilla to take this breakfast on the go.
Whole Wheat Blueberry Pancakes

Whole wheat blueberry pancakes are a nutritious breakfast that fits the Mediterranean diet. Top with honey or Greek yogurt for a creamy, satisfying meal.
Green Smoothie

This green smoothie is a refreshing source of vitamins A and C.
Granola with raisins, apples and cinnamon

Granola is a good source of protein and fibre, but store-bought granola can also be high in calories. This homemade version is full of flavour with fewer calories.

Lunch and Dinner Recipes

Mac and Cheese

This creamy mac and cheese makeover contains bite-sized vegetables. Serve with salad or vegetable sticks on the side.
Chicken and Feta Sandwich

These chicken sandwiches are great to use up leftover cooked chicken.
Chickpea Burrito Bowl

Enjoy these flavourful bowls with all the toppings you would usually get on a burrito at your favourite Mexican spot!
Chicken Fingers and Fries

This tasty recipe is a fun finger food. Using high-fibre breakfast cereal adds the right amount of crunch to the chicken fingers. Serve with salad.
Grilled Steak and Veggies

This sizzling combination of steak and vegetables will melt in your mouth. Balsamic vinegar gives beef a rich flavour. Serve over top of a salad.
Three Sisters Soup

Corn, beans and squash make this a hearty soup to keep you warm on those cold nights.
Grilled Salmon and Asparagus

This easy salmon grill is packed with flavours from the sweet hint of honey, fresh thyme, and asparagus. Serve with a whole grain food such as millet or brown rice.
Shakshouka

This recipe is all about the sauce – bright and richly seasoned – and is commonly eaten in the Middle East and North Africa for breakfast or any meal of the day.
Black bean quesadillas

If you like, add grilled chicken, shrimp or other lean meats to this recipe.
Chili

This healthy Chili is a nutritious dish with lean proteins, beans, and vegetables. High in fibre and nutrients, it suits vegetarian and gluten-free diets. Great for meal prep, it stores well in the fridge or freezer.
Pasta with grilled chicken, white beans and mushrooms

White beans get their name from their light color. You can use any variety in this recipe, including marrow beans, Great Northern beans or navy beans.
Quick bean and tuna salad

To change up this recipe, season with lemon pepper instead of plain pepper.
Southwestern wraps

To make a meal, serve these wraps with Spanish rice and slices of mango.
To make this plant-based, leave out cheese and sour cream or use plant based options.
Split pea soup

This hearty soup pairs well with crusty whole-grain bread or a fresh-vegetable medley.
Broccoli with garlic and lemon

This is a great way to add more flavorful vegetables to your diet. Other cruciferous vegetables, such as cauliflower or Brussels sprouts, can be substituted for broccoli.
Shrimp Scampi

Scampi traditionally refers to shrimp covered in butter. This version replaces half of the butter with olive oil.
Tuna Pasta Salad

To make a complete and colourful meal, serve this tuna salad with a blend of cubed cantaloupe, red grapes and strawberry halves.
Grilled chicken salad with olives and oranges

The garlic-rubbed grilled chicken is a perfect complement to the tangy dressing on this salad. If you prefer, grill the chicken in advance, cut into strips and refrigerate up to several days.
Baked macaroni with red sauce

The fibre in whole-wheat pasta is insoluble. During the digestive process it maintains its bulk and holds on to water.
Broccoli, garlic and rigatoni

Broccoli is high in vitamins A and C, which are antioxidants.
To make this plant based, leave out Parmesan cheese.
Chicken and asparagus tossed with penne

Goat cheese has a tangy flavor. Feta can be substituted for it in this recipe.
Rice noodles with spring vegetables

To limit the sodium in this stir-fry, the recipe calls for reduced-sodium soy sauce, but regular sodium soy sauce can also be used!
Easy pizza for two

Use any variety of herbs on this pizza: cilantro (Mexican), oregano (Italian) or rosemary (French). Also try different vegetables, such as green onions, thinly sliced tomatoes, eggplant, hearts of palm, mushrooms or asparagus tips.
Avocado Salsa

This salsa is best served immediately but can be kept in the refrigerator overnight.
Curried carrot soup

A splash of lime juice and a blend of spices transform an everyday carrot soup into a sophisticated indulgence. Accompany the soup with a green salad and crusty whole-grain bread for a complete meal.
Fresh tomato soup with crispy herb toasts

When fresh tomatoes are at their peak, their intense flavour makes this soup a treat. To make it plant-based, leave out Parmesan cheese.

Snack Recipes

Broccoli and Cheese Muffins

This must-try recipe is perfect for breakfast on the run. A soon-to-be favourite, these muffins can do double duty as lunch along with a bowl of soup.
Crispy Chickpeas

These chickpeas are full of crunch and flavour. Get creative with the spices you use and enjoy the many variations of this tasty snack.
Oat Granola Bars

These chewy bars sweetened by the natural goodness of dates and the grilled oats make a great grab and go snack.
Creamy Hummus

This dip is perfect to enjoy as a snack with vegetables or whole grain crackers. Use it as a sandwich spread instead of mayonnaise or mustard for an extra hit of protein and fibre.
Lemon Panna Cotta

This is a delicious and easy make-ahead recipe. Store ramekins in the fridge covered for up to 3 days.
Banana Walnut Loaf

This bread is a great grab-and-go breakfast or snack for busy families. Serve on its own or toasted with nut butter or spread for a delicious start to your day.
Peanut Butter Hummus

This fresh spin on traditional hummus can be spread on sandwiches or served as a dip for apples and celery.
Avocado Dip

Avocados are high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision.
Fruit salsa and sweet chips

Together, fruit salsa and sweet chips create a refreshing and indulgent snack perfect for gatherings or a light dessert.
Savoury Vegetable Dip

This savoury dip pairs well with veggies or crispy breadsticks.

Recipe Databases

Guelph Family Health Study Cookbooks

The Guelph Family Health Study has a collection of cookbooks with a wide range of yummy, nutritious, and simple recipes. Their collections provide convenient, student-friendly and close-to-home recipes that are developed with the Guelph Community in mind. Browse their collections including:

WHY NOT GO RIGHT TO THE SOURCE

The Canadian Food Guide Recipe Database is an invaluable resource for university students seeking nutritious and delicious meal ideas. Developed by health experts, the database aims to promote healthy eating habits. As university life can be busy and hectic, the database provides convenient and student-friendly recipes that cater to a variety of dietary needs and restrictions. Browse their collection of recipes:

“Let food be thy medicine and medicine be thy food”

Recipes to Fuel you

Breakfast

Dinner

Snacks

Lunch

Classic Overnight Oats

Apple Pie Oatmeal

Egg Wrap

Strawberry Pancakes

Fruit Salad

Fruit and Yogurt Parfait

Creamy Smoothie

Apple pie breakfast bowl

Caprese muffin-tin frittatas

Simple breakfast soup

Flourless yogurt blender muffins

Classic poached eggs

Sweet zucchini muffins

Egg and veggie scramble

Whole Wheat Blueberry Pancakes

Green Smoothie

Granola with raisins, apples and cinnamon

Mac and Cheese

Chicken and Feta Sandwich

Chickpea Burrito Bowl

Chicken Fingers and Fries

Grilled Steak and Veggies

Three Sisters Soup

Grilled Salmon and Asparagus

Shakshouka

Black bean quesadillas

Chili

Pasta with grilled chicken, white beans and mushrooms

Quick bean and tuna salad

Southwestern wraps

Split pea soup

Broccoli with garlic and lemon

Shrimp Scampi

Tuna Pasta Salad

Grilled chicken salad with olives and oranges

Baked macaroni with red sauce

Broccoli, garlic and rigatoni

Chicken and asparagus tossed with penne

Rice noodles with spring vegetables

Easy pizza for two

Avocado Salsa

Curried carrot soup

Fresh tomato soup with crispy herb toasts

Broccoli and Cheese Muffins

Crispy Chickpeas

Oat Granola Bars

Creamy Hummus

Lemon Panna Cotta

Banana Walnut Loaf

Peanut Butter Hummus

Avocado Dip

Fruit salsa and sweet chips

Savoury Vegetable Dip

Recipe Databases

Guelph Family Health Study Cookbooks

WHY NOT GO RIGHT TO THE SOURCE

Food Guide Canada

THe declassified Student Food Guide