This is a very easy and yummy lunch. Quinoa is a whole grain that has iron, fibre and protein, just what kids’ need. You can keep it warm in a thermos or enjoy it cold.

Winter Slaw

These yummy scones are easy to make – no rolling and cutting. They make a perfect accompaniment to a mid-afternoon cup of tea.

A simple cilantro dressing doubles as a baste for the grilled beef for this fresh entrée. Broccoli cooks easily with pasta.

Quinoa (pronounced keen-wa) is an ancient grain from South America that is considered a complete protein.

Instead of buying packaged convenience food containers, make your own! Pack the different parts of this “sandwich” for lunch at school.

Once the basis for an Italian peasant meal, this colourful salad, served with some crusty bread, is also perfect for today's light summer eating.

Poaching salmon in tea is a great way to boost flavour and appeal without adding any unnecessary fat and salt.

Purchase tandoori paste makes an easy marinade for white fish. This India-inspired dish can be made quickly for a great weeknight meal.

This soup is a great low calorie filler for your afternoon munchies. Or, add a slice of whole grain bread for a great take-along lunch.

Stir-frying is a fast and easy way to prepare a meal without a lot of added fat. It's a flavorful way to introduce your family to tofu.

These crackers taste great with a savory light cream cheese and cucumbers as well as jam or hummus.

Kids will love this recipe because they can use their favourite fruit and their imagination!

This is a quick and easy pasta dish perfect for a weeknight’s supper.

This stove-top quiche makes a quick, light supper. Instead of pastry, it has a potato crust which is much lower in fat than the traditional pastry.

This vegetarian lasagna is lower in fat compared to the traditional version. Freeze leftovers in single serve portions and take it for a quick lunch on another day.

A green salad and some crusty bread is all that's needed for a delicious supper, but there's enough sauce to have rice as part of the menu.

This hot chocolate is so yummy and so easy to make you’ll wonder why you ever used the store-bought powder varieties.

Full of vegetables and flavour, this soup will keep warm tucked in a thermos for lunch on a cold winter day. Serve it with low-fat milk.

Here is a healthy alternative to the traditional chocolate chip cookie and they taste great

This sandwich is like a twisted grilled cheese, it has all 4 food groups and it is good warm or cold.

Try this breakfast sandwich for a quick on-the-go start to your day. It is easier than take out, and so much better for you.

A versatile rhubarb sauce is good to have on standby to serve over cake or frozen vanilla yogurt or low-fat ice cream; or warm with pancakes or waffles.

A moist quick-bread with a crunchy brown sugar-cinnamon topping, this can also be made into muffins.

A touch of apricot jam makes an interesting sweet accent to the tanginess of the rhubarb. For other variations, try strawberry, cherry or blueberry jam.

If you don't have homemade broth for this quick and easy soup, use canned.

Only the freshest seasonal vegetables are included in these colourful kabobs.

The Incas, who first cultivated quinoa in the Andes, called quinoa (pronounced keenwa) the mother of all grains.

Tuck one or two into packed lunches for a treat kids will love.

These bars are a great alternative to the store-bought protein bar varieties and offer natural rather than processed ingredients. They are portable and fit well with an active lifestyle.

For an elegant yet no fuss dinner, try this appetizing dish of sweet Ontario Carrots and tender pork medallions.

This autumn, team sweet parsnips and wild rice (for crunch) with Bartlett or Bosc pears in this pretty-to-serve casserole. Prepare this side dish the day before and bake it the second day.

Start with the basic recipe and mix in your own favourite Ontario Vegetables, then toss with this refreshing ginger dressing.

If you think coleslaw is old hat, try this sensational variation.

Chase the winter chills away with a bowl of nourishing, hot soup made with fresh Ontario grown ingredients.

This big batch of a richly coloured, full-flavoured soup provides enough extras to freeze for hurry-up mid-week suppers.

Serve with pita toast or your favourite dipping bread.

This soup is best served the next day, packed in a thermos for lunch. Serve it up with whole grain or rye bread and a glass of milk.

Apples and beets get along merrily together, especially in this easy salad.

Using different fruit you can create different animals. It’s fun to create on your plate! A perfect activity at your next kids’ party.

These cookies are very easy to make and are much healthier than most store-bought varieties. Take a whole batch to work and brighten everyone’s day!

This is a great soup to make at the end of the week when you have a lot of produce to use up. Any fresh seasonal vegetables can be used in this recipe.

A warm dessert is as comforting as candlelight and a warm hearth (and heart) in chilly mid-February weather. When available, try Ontario Bosc pears in place of apples. Choose small, ripe but firm pears.

Because this dish is equally good at room temperature, the eggplant and zucchini can be grilled ahead of time then drizzled with reserved dressing and feta just before serving.

These Mexican pancakes are a delicious change from the traditional sweet variety. They also make a great dinner dish.

The maple syrup enhances the sweetness of the vegetables making it a wonderful taste sensation when served with roasted pork, chicken or turkey.

You can use leftover cooked chicken, or purchase a cooked chicken from the grocery store

This recipe was an instant hit with the tasting panel for its great flavor, and it has less fat than commercial guacamole and chips. Kids love it.

This versatile light supper, lunch or brunch frittata is easy to make and ultra-flavourful with its garlic-and-herb cream cheese.

In Thailand, soup is a staple breakfast item. It is served from street vendors and made from leftover ingredients from last night’s dinner.

This tea is perfect on a cold winter night. A great alternative to mulled wine or hot chocolate.

This punch is very festive and refreshing – with fewer calories and less sugar.

Curry adds an exotic flavour to these grilled vegetables. They taste great with pork tenderloin.

Jillian’s recipe inspired this green meatball version to enjoy hot from a thermos or cold packed in kids’ lunches

Grated Beet Salad With Citrus Herb Dressing

With a combination of fresh greens, vegetables, meat and cheeses packing a lunch salad is a great meal and very colourful too. Serve with a soy chocolate beverage and apple slices.

Here’s a dip that can be in the fridge for snack time or used as a spread on sandwiches. Choose a spicy salsa for more zip or try other flavours of hummus like roasted garlic for a bigger kick of flavour.

This savory Indian egg dish, made with chili pepper and ginger among other ingredients, is sure to add some spice to your day.

Jarred curry paste not only simplifies this healthy vegetarian dish but also adds authentic flavour.

This vibrant soup is alive with flavour and colour. Serve as an appetizer course or with whole grain rolls for a nourishing lunch.

This recipe comes to us from Jasmin in North Bay, who shared this twist on a banana and peanut butter favourite.

This pie is wonderful served after any outdoor winter activity.

This great tasting mocktail is sure to impress your guests.

In keeping with nutritional guidelines, this chili has a healthful proportion of vegetables to meat, yet it's every bit as satisfying and flavorsome as traditional chili con carne.

The combination of chicken and mole sauce, which is made of chocolate, may sound unusual, but this traditional Mexican dish explodes with flavour. Add more hot sauce if you like it spicy.

Bulgur is partially steamed, dried crushed wheat kernels or berries. Look for it in bulk stores or in packages in the grain and rice section of your supermarket.

This delicious, creamy soup was a great hit with our taste-testers, both children and adults. The evaporated milk gives it a richness that suggests it is higher in fat than it actually is. The addition of sweet potatoe and red pepper helps increase your intake of beta caroetene and vitamin C.

Serve this up with apple slices and a glass of milk.

Cauliflower, lamb chops and a hint of curry -- an unusual but wonderfully fragrant and colourful main course for entertaining.

Carrots provide an interesting variation to this traditional favourite. These pancakes are excellent as a crispy partner for roasted chicken, pork or fish. Serve with Dill Yogurt Sauce.

This is perfect for a healthy snack but this salad would also make a great side dish for lunch or dinner.

This is an easy way to jazz up plain yogurt.

This salad is very portable and is great for lunch. It is also a good source of whole grains and beans, a healthy alternative to meat.

A great alternative to regular hummus. This recipe makes a low calorie snack.

Here's a great oven-baked rice dish that cooks unsupervised while you spend time with your family preparing the rest of the meal.

"Makes a great dessert or snack during the day. "

All the honey flavour of long-simmered cabbage rolls is captured in under a half-hour in this fast stir-together dinner.

Here’s a combination of textures and flavours for a snack idea.

Here's an appetizer idea that's quick and easy to prepare as well as fun to serve.

Here is a cheesecake that is so creamy you’d think you were eating the full-fat version – which can pack up to 21 g of fat per serving. Don’t tell your family and friends – they’ll never know the difference.