Roasted Sole Fillets

Lean fish, such as sole and cod, are low in fat and high in protein. They are generally less expensive than fatty fish, such as trout and salmon, which are high in omega-3 fatty acids. When it's on sale, try trout or salmon as an alternative to sole. Serve with Whole Grain Rice with Broccoli which is rich in nutrients and fibre.

Carrot Lentil Soup

Lentils are very high in folate and fibre and are a good source of vegetable protein. Serve with a whole grain baguette and a salad of half spinach and half romaine tossed with Lemon Pesto Buttermilk Dressing. Buttermilk sounds as though it should be high in fat but, in fact, has only 1% milk fat and delivers as much calcium as milk. Any leftover soup makes a tasty lunch the next day.

Honey Walnut Red Fife Wheat Loaf

Red Fife wheat is a heritage grain, often used in breads, that is regaining popularity across the country. Here, it is combined with walnuts and local honey in a sweet quick bread that goes well with aged cheeses. Look for Red Fife flour in specialty or organic food stores. If you can't find it, just substitute an equal amount of stone-ground whole wheat or all-purpose flour – either works well. 

Bagel Mania

Bagel fans make a ritual of picking up freshly baked bagels at their favourite bakery. Even if you don't live near a bakery specializing in bagels, you can enjoy these tasty rings of bread if you bake them yourself. Just follow our simple step-by-step cooking lesson. The satisfying chewy texture of bagels makes them an ideal choice for breakfast on the run, a quick lunch or snack any time of the day. They're delicious with sandwich fillings — great for perking up a lunch box. Teamed with cream cheese and smoked salmon, they make a casual brunch. If you prefer whole grains, you'll enjoy the whole wheat and rye variations of our simple bagel recipe. Cinnamon raisin bagels make a wonderful breakfast treat and the cheese or herb bagels taste terrific any time.

Lightened-Up Hummus

Authentic hummus recipes include lots of tahini and olive oil and, although those are healthy ingredients, they are still high in fat and dense in calories. Here, tahini (a sesame seed paste) is replaced with a much smaller amount of sesame oil and a drizzle of olive oil. A typical 2 tbsp (25 mL) serving of hummus has about 89 calories and 5.8 grams of fat, but this one, lightened up with calcium-rich yogurt, has only 52 calories and 2 grams of fat. Pack this dip with vegetable sticks and whole grain pita wedges for a quick and wholesome lunch.

Simple Soda Bread

A mix of baking powder, baking soda and buttermilk makes this bread rise. Bonus: It doesn't require any time-consuming kneading.

Light Caraway Rye

Whole rye flour can be purchased in bulk or in the organics section of the supermarket.

Hearty Turkey Pot Pies

A peppery cream sauce speckled with fragrant thyme makes these individual pot pies the ultimate weeknight comfort food. Look for a packaged whole grain blend that cooks in 15 minutes or less to ensure the grains become tender while you're baking the pies.

Crunchy Farmhouse Bread

This rustic crisscross-topped loaf is hearty and flavourful with a combination of different grains, including millet, a small round and crunchy grain. Look for it in bulk or health food stores.

Duck Breasts with Whisky Glaze