SOUPS & SALADS

Chunky vegetable miso noodle soup
You can find miso paste in the healthy or organic section of your grocery store or health food store. Bulk food stores carry it as well. Look for the lighter coloured pastes like white, yellow or red as they are less salty tasting and lighter in flavour.

Hearty Tuscan soup
As the nights get colder, this soup is the perfect addition to the weeknight meal repertoire. Whether you cook it on the stove or in the slow cooker, you’ll want to snuggle up with a bowl on the couch.

Mushroom and roasted squash soup
This rich tasting soup is full of delicious squash flavour and the luscious texture of mushrooms. You can stir in the mushrooms or serve them on top of the soup for added flair.

Orange poppy seed dressing with crisp greens and roasted beets
This fresh and zippy salad dressing brings out the sweetness in the beets and oranges while making the salad greens sing with bright flavour. Pack the salad separately from the dressing and tote it along for lunch at work.

Ginger beef broccoli salad
With the tangy taste of ginger and the protein punch of beef, this salad makes a great lunch for your power meetings in the afternoon.

Tuna tabbouleh
Combining couscous and tuna in this salad is a delicious lunch to tote along to work or school. It can be made up to two days ahead and refrigerated for easy-to-scoop out packable lunches.

California chicken pasta salad
The combination of pasta, chicken and red grapes makes for a tasty way to enjoy your lunch – or dinner!

Mean green broccoli soup with cheddar
A pinch of hot pepper flakes adds just the right amount of spice to this delicious soup.

Pear vichyssoise
Served chilled, this delicious pear and potato soup is a great way to cool off during those lazy, hazy days of summer.

Crunchy broccoli salad with cheddar and chicken
The combination of fresh broccoli, grilled chicken and cheddar is a great dish for a family get-together.

Rainbow coleslaw salad
Plain coleslaw can be boring, so jazz up your repertoire with this variation with plenty of additional vegetables. With a vinegar-base dressing, the crunch of the vegetables come shining through, refreshing the palate.

Warm wild rice and vegetable salad
A colourful warm salad that is also delicious cold another day! The combination of wild and brown rice offer up a nutty flavour that makes for a perfect side dish for any meal.

Fresh broccoli soup
Vibrant in colour and flavour and packed with nutrients, this soup is simple to make and a pleasure to eat. Serve with a whole grain sandwich for a nice, light meal.

Broccoli orzo salad
This salad has small pieces of broccoli that melt in your mouth with the orzo pasta. The fresh, tangy buttermilk dressing makes this salad extra delicious.

Black-eyed pea and roasted garlic salad
This salad is colourful and full of garlic and dill flavour. Perfect for a lunch or dinner.

Carrot and edamame salad
Crunchy carrots and edamame (soy beans) make a perfect pair for this salad. The Asian-flavoured dressing will balance the flavours of these favourite vegetables. Look for frozen, shelled edamame in the frozen vegetable aisle in your grocery store.

Barley and parsnip soup
Parsnips are a perfect ingredient to add sweetness and texture to any soup. The green goodness of baby spinach and green onion will make you think of spring!

Classic potato leek soup
Everyone needs a fabulous potato and leek soup in their repertoire – well, this is it! The classic flavour is simple yet, wonderful.

Fish and vegetable yogurt chowder
The fresh vibrancy of plain yogurt adds great freshness to this traditionally heavy soup.

Homemade turkey and rice soup
Recipe provided by Dairy Farmers of Canada ©.

Curried apple and zucchini soup
From Anne Lindsay’s Lighthearted at Home ©2010.

Minty green pea and buttermilk soup
Recipe provided by Dairy Farmers of Canada ©.

Southwest bean and orzo salad
This salad is well-suited for buffets, school lunches or just to have on hand in the refrigerator for a fast meal. One serving of this salad is high in dietary fibre; the beans provide an excellent source of folate and a good source of magnesium.

Vegetable chowder with back bacon
How Heart&Stroke dietitians made this recipe healthier.

Lighthearted Caesar salad
Here’s a version of this very popular salad with less oil than usual and without the egg — without sacrificing flavour.

Everyday vinaigrette (five variations)
Herb Dressing, Poppy Seed Dressing, Ginger-Garlic Dressing

Green onion dip
If you don’t have a blender or food processor, use low sour cream or light cream cheese instead of the cottage cheese, and mix by hand. Add any other fresh herbs that you like—dill, basil, coriander.

Chilled melon and yogurt soup
A hint of ginger and fresh mint adds sparkle to this light, refreshing warm-weather soup. Serve it as first course for brunch, lunch or dinner. A ripe cantaloupe is very flavourful; an unripe one is not, so choose one that has a sweet fragrance and yields slightly to pressure at the blossom end. 

Quick spinach salad
It’s easy to keep the ingredients for this salad on hand. You can also add croutons, chopped red or green onion, celery, mushrooms, grapefruit, apple, orange, cherry tomatoes, kidney beans or chickpeas.

Asian chicken pasta salad
A good choice for a luncheon, buffet or summer supper, this salad is wonderful served while still warm, though it can also be made ahead and served chilled or at room temperature.

Roasted beet and orange salad
This is a dish from southern Spain, made with smoked salmon and cheese (which are optional). You could also add slices of apple, pear, fennel or radishes.

Old-fashioned mushroom barley soup
Barley is a grain with a slightly nutty flavour and soft texture, is high in soluble fibre, which research has shown lowers blood cholesterol. It is an excellent base for soups: it’s inexpensive, filling and nutritious. 

Purple vegetable slaw
This salad is a fabulous accompaniment to grilled meats. Or serve with soup for a light meal.

Salmon, bean and orzo salad
This salad is perfect to tuck into your lunch bag for work. If you don’t have time to cook salmon, simply use two cans of salmon instead. 

Mixed bean and spinach salad
The spinach in this salad is best served hot. If you prefer a cold salad, simply chop uncooked baby spinach and add it to the bean mixture, and use red onion instead of shallots.

Shrimp salad with gazpacho dressing
This is a perfect salad that highlights dark, leafy greens. It is light and refreshing – perfect for a summer evening.

Grilled steak salad with sesame vinaigrette
Steak is a summer favorite and this salad makes it easy to keep portions of red meat in check. It’s an easy summer dinner.

Potato and green bean salad with mint yogurt dressing
This recipe is very creamy tasting, but has little fat. It’s a perfect addition to a summer potluck.

Greek pasta salad
This recipe focuses more on vegetables and less on pasta. It’s a great salad to accompany a barbecued meal.

Asian style curry veggie stew
Traditional curry dishes are high in saturated fat due to the use of coconut milk. This recipe uses no coconut milk, but maintains its spicy, curry flavour.

Creamy broccoli soup
Broccoli adds fibre and vitamins, and the milk offers much-needed calcium. This recipe is quick to make.

Tomato and lentil soup with cashews
This soup freezes very well. You can thaw overnight in the fridge before reheating or place in a pot over low heat to thaw and reheat in one step.

Easy coleslaw
This salad can be refrigerated up to three days.

Crock-pot white bean and mushroom chowder
This soup is a great way to use dry beans without much effort or soaking. Serve it with a nice piece of whole grain bread.

Easy vegetable soup for one
This soup is very versatile. Use any vegetable you have in the fridge for a quick and easy lunch or dinner. Enjoy with a whole-grain crusty bun and glass of low-fat milk for a complete meal.

Swiss chard and navy bean soup
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.

Orange salad (South Africa)

Salad Montego (Jamaica)

Black bean couscous salad
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.

Broccoli and shredded carrot salad
This salad is great for a summer potluck and a crowd-pleasing way to serve up vegetables.

Fresh spring vegetable soup
Use fresh herbs and vegetables to really make this soup taste like spring. It packs easily for lunch.

Spinach salad with blueberries and feta cheese
Spinach is a dark green leafy vegetable that is a good source of beta-carotene.

Steak and tomato soup
Chockfull of vegetables and beef, this soup tastes fresh and delicious with little effort to get it on the table. 

Spinach and tuna salad
This salad is one large serving for dinner or easily can serve 2 for lunch.

Fibreful pasta sauce
This is one of the most versatile sauces around. You can eat it as a vegetable chili on its own, or toss it with your favourite whole-wheat pasta.

Thai tofu salad
Tofu is available in the produce aisle of many grocery stores in a wide variety of textures. You can also find tofu in health-food stores or organic sections of grocery stores as well.

Split pea and spinach soup
The ease of split peas requires no soaking and still has fulfilling qualities and has added vitamins with spinach, not to mention a great colour contrast for your eyes to enjoy as well as your stomach.

Wheatberry orange salad
These whole-wheat kernels can be cooked and then frozen for an easy grain salad or side dish. They are slightly chewy and have a wonderful texture that combines perfectly with the fresh and dried fruit and nuts.

Toasted quinoa salad
This ancient grain still lives up to its high protein profile and delicious taste in this salad. It’s also a great make-ahead for lunch the next day or easy side dish.

Ginger and spice dahl soup
Dahl is a staple recipe in many Indian and Pakistani homes consisting of pulses (dried legumes). It is very easy to make and has lots of flavour, which typically is the perfect match to be served with some bread or rice.

Mango and endive with candied almonds
This recipe is great to take to a friend’s house. Add the candied almonds just before serving.

Low-sodium chicken or vegetable stock made from scratch
No need to add salt to this flavourful stock, because it all comes from the chicken and vegetables. It makes lots of stock so it is important to know that it freezes well. 

Mexican supper salad
This salad is great for dinner and the leftovers are perfect for lunch. Just add the salad to a whole-grain wrap and you have a quick and easy meal.

Chinese hot and sour soup
This traditional soup usually contains a lot of salt. Try this low-sodium version at your Chinese New Year celebration.

Salade Niçoise with lemon and garlic dressing
This recipe incorporates heart-healthy tuna and oils.

Fresh herb soup
Using a variety of fresh herbs adds a lot of flavour and complexity to this soup without the need for added salt.

Rainbow summer salad
This salad, which includes the Food Guide's recommendation to eat dark green and orange vegetables, will keep for up to 2 days, refrigerated.

Market-fresh gazpacho
Gazpacho is a very refreshing chilled soup, full of delicious vegetables and perfect for hot summer evenings.

Mixed bean and spinach salad with fresh herb dressing
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.

Leaf lettuce salad with goat cheese stuffed peaches
This recipe is a great dish for entertaining guests.

Fresh herb shaker
Ever wondering what to do with all the fresh herbs in your garden or how to use up fresh herbs you buy at the store? Here is your solution: freeze them.

Italian-style hamburger soup
Hamburger soups are everyone's favourite. This simple scratch version can be made with just about whatever vegetables you have in the fridge or freezer.

Autumn supper salad
Use the leftovers from the Roasted pork tenderloin with autumn vegetables and fruit recipe to create this simple and quick healthy meal.

Minestrone soup
This is a great soup to make at the end of the week when you have a lot of produce to use up.

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