This super flavourful meal can quickly be put together any night of the week! It's so fast and easy that even on your busy evenings, you can eat well.

Love the flavour of egg rolls but don't want to buy the frozen ones or fuss with making them yourself? This recipe tastes just like an egg roll without the hassle, and it's packed with nutrients.

It's a complete meal in one bowl. The recipe is full of protein and vegetables. Serve it on rice or noodles to round out your meal.

I used ground pork this time but this recipe is so versatile, you can make it with ground chicken or turkey and even swap out some of the veggies. NOTE: add a little vegetable oil when browning meat, if using chicken or turkey.

What makes this Egg Roll in a Bowl recipe so simple?

• It calls for a bag of coleslaw mix and frozen peas. No prep involved in these veggies!

• Ground meat cooks really fast!!

• Also, this is a one-pan dinner (except for the rice or noodles)! You gotta love when clean-up is a cinch!

Want to make it even easier?

• Use pre chopped matchstick carrots, frozen diced onions and minced garlic in a jar.

• Serve it on instant noodles rather than rice.

Are you into meal prep to make weeknights easier? Here's what I would prep ahead.

• Make sure your meat is thawed.

• Pre-chop onion, garlic, carrots and celery. You can do this on the weekend and store in an airtight container in the fridge. It will last several days.

• Pre-cook rice and store in airtight container in the fridge or freezer.

Print Version ⬇

Serves 5-6

Ingredients

1/4 cup soy sauce

1/4 cup sweet chili sauce

1 tsp rice vinegar

1/2 tsp sesame oil

2 tbsp ground or minced fresh ginger

1 tbsp siracha sauce (optional)

1 lb. ground pork, turkey or chicken

1 small onion, diced

2 cloves garlic, minced

1 large carrot, diced or shredded

1 celery rib, diced

1 bag tri-color coleslaw mix (about 397g)

1/2 cup frozen green peas

Instructions

1. Whisk together sauce: soy sauce, sweet chili, rice vinegar, sesame oil, ginger and siracha (if using). Set aside.

2. Heat a large skillet on medium-high and brown the meat.

3. Once meat is partially cooked, add in the onion and garlic and saute until there is no pink left in the meat and the onions are translucent.

4. Turn heat down to medium, then mix in 1/4 of the sauce, carrots and celery. Cook for 2-3 minutes.

5. Dump the whole bag of coleslaw mix into the pan and mix all together.

6. Turn heat down to medium-low and cook until cabbage is wilted and soft, stirring often (about 5 minutes).

7. Add in the peas and the remaining sauce and mix well.

8. Heat until peas are warm.

9. Serve over rice or noodles and top with sesame seeds, green onion and siracha sauce.

You can ALWAYS add more vegetables!

For a veggie boost try adding chopped kale, bok choy, bell peppers or broccoli to make this Egg Roll in a Bowl recipe even more delicious and nutritious!

If you enjoyed this recipe, I'd love it if you would leave a comment and hit the ❤️

Thanks!

Recipe by

Janine LaForte, RD

REAL LIFE NUTRITION

It's good for you AND it tastes great! These are my favourite kinds of foods.

These light, but moist muffins are an excellent source of your daily fiber (with approximately 3g/muffin) and a delicious way to start your day. The muffin tops are a little crispy and the inside is soft and airy. Mmmm...so good!

This healthy muffin recipe makes a big batch (approximately 30). I usually make them on the weekend and freeze for quick breakfasts throughout the week. They also make a nice addition to your lunch box.

Are you a busy parent? Batch cooking is the BEST way to save time! This muffin recipe is the epitome of batch baking. It makes a lot and will last a while in your freezer. You'll be happy when you're searching for a nutritious 'treat' to add to your child's lunch.

BONUS: This healthy muffin recipe is so simple your school age kids could make them!

This is a take on my mom's recipe (my kids Oma). As a child I always looked forward to her raisin bran muffins. They were so tasty that I usually ate too many and ended up with a sore tummy. Note: 1-2 muffins is usually enough

FAQ's

Where do I find wheat bran in the grocery store?

Wheat bran is usually in the cereal aisle near the oats.

We're not fans of raisins, what would be a good swap?

You can easily swap the raisins for blueberries to make a delicious high fiber blueberry muffin recipe, or simply leave them out.

I don't have buttermilk. Can I use regular milk?

If you don't have buttermilk, mix 1 tbsp of white vinegar or lemon juice per 1 cup milk. Stir and let sit for 5 minutes before using.

Makes approximately 30 muffins

Print Version ⬇

Ingredients

3 cups wheat bran

3 cups buttermilk

1 cup vegetable oil

3 large eggs

3/4 cup brown sugar

3/4 cup white sugar

1 tsp vanilla

1/4 cup molasses

3 cups all-purpose flour

1 tsp salt

1 tbsp baking powder

1 tbsp baking soda

1 cup golden raisins

Instructions

1. Preheat oven to 375° F.

2. In a medium size mixing bowl, mix together bran and buttermilk. Set aside.

3. In a separate, large mixing bowl, whisk oil, eggs, sugars, vanilla and molasses. Set aside.

4. In a third mixing bowl, whisk together dry ingredients - flour, salt, baking powder, baking soda and raisins.

5. Add bran mixture to wet ingredients and mix. Then stir in the flour mixture.

6. Mix all ingredients together until no dry flour remains. Do not overmix.

7. Spoon into prepared muffin tins (use paper liners), about 1/3 full.

8. Bake for 25 minutes or until toothpick comes out clean.

Pair these muffins with some fruit and yogurt for the perfect breakfast, light lunch or big snack!

I hope these muffins will become a family favourite in your home too

If you enjoyed this recipe, I'd love it if you would leave a comment and hit the ❤️

Thanks!

Recipe by

Janine LaForte, RD

REAL LIFE NUTRITION

You are going to LOVE these energy bites. They are perfect to pack in a lunch, a picnic, or for a road trip or hike.

With whole grains, protein, healthy fats and dried fruit, these energy bites will give you the wholesome, sweet, satisfying boost of energy your body is craving.

And if you love peanut butter and chocolate (like I do), you definitely will love these.

The recipe is so simple. Just measure, chop, stir together and shape into balls. It's an ideal recipe for your kids to make. Give it a try today and let me know what you think!

Makes 10-12

Print Version ⬇

Ingredients

1/4 cup chopped dried fruit (ie. craisins, raisins, apricots, dates, etc.)

2 tbsp sunflower seeds, chopped

1 cup quick oats

1/2 cup peanut butter (or an alternative)

2 tbsp maple syrup or liquid honey

1 tbsp sweetened coconut flakes

2 tbsp ground flax seed

2 tbsp chocolate chips (optional)

1 tbsp water

Instructions

1. Chop craisins/raisins and sunflower seeds coarsely.

2. Mix all ingredients in a medium size mixing bowl.

3. Form into balls. If it isn't sticking together, you can add 1 tsp of water at a time until it sticks.

4. Place in the fridge to set for about 30 minutes.

5. Enjoy!

NOTE: You can make these without chopping the dried fruit and seeds but it will be easier to roll them when the ingredients are chopped smaller.

It's a perfect treat for school lunches! Let your kids help you make this recipe so they can enjoy it in their lunch.

Did you make this recipe?

Tag @reallifenutrition.rd on Instagram or Facebook.

If you loved this recipe, it would mean so much if you left a comment and gave it a ♡ Also consider sharing it with your friends.

Recipe by

REAL LIFE NUTRITION

This simple recipe is full of wholesome ingredients and is loaded with protein, fiber and healthy fats. It makes for a delicious, healthy and hearty breakfast. A great way to start your day!

Choose from four tasty options (or try them all!)

• apple cinnamon with raisins and sunflower seeds

• blueberry walnut

• peanut butter banana and chocolate chip

• tropical delight - pineapple, coconut, dried mango and slivered almonds (my personal fav!)

Enjoy this baked oatmeal cold or warm it up and add some milk. My kids love adding a scoop of vanilla yogurt. YUM!

Whip up a batch on Sunday and enjoy all week. It's the perfect morning treat!

Makes 6-8 servings

Print Version ⬇

Ingredients

2 1/2 cups any type of oats

1 tsp baking powder

1 cup milk (or milk alternative)

3 eggs

2 tbsp melted butter or canola oil

1 tsp vanilla

1/2 cup brown sugar

1/4 tsp salt

Choose from one of these four flavour options:

1. 2 apples, diced, 1 tsp cinnamon, 1/4 cup raisins, 2 tbsp sunflower seeds

2. 1 cup frozen or fresh blueberries, 1/4 cup chopped walnuts or pecans

3. 1/4 cup peanut butter (melted), 2 sliced bananas, 1/8 cup chocolate chips

4. 1 cup canned pineapple tidbits (drained), 1/8 cup dried coconut flakes, 1/8 cup chopped dried mango, 1/8 cup slivered almonds

Instructions

1. Preheat oven to 375 degrees F.

2. Grease a 9x9 baking dish.

3. In a large mixing bowl, mix oats, baking powder, and any 'dry' flavourings you are using (ie. nuts, seeds, cinnamon, dried fruit, etc.).

4. In another large bowl, whisk together milk, eggs, melted butter, vanilla, sugar and any 'wet' flavourings you are using (ie. fruit, peanut butter).

5. Pour the wet ingredients into the dried and mix well.

6. Pour oat mixture into greased dish.

7. Bake, uncovered, for 40-45 minutes (until it is set).

8. Let cool slightly before eating.

Tips:

• Serve warm or cold with milk and/or vanilla yogurt.

• This dish also travels well. Put it in a glass dish with a tight fitting lid and add a little milk then, reheat at work or school for a late breakfast or even lunch!

• Refrigerate for up to 4 days.

This is a fantastic recipe to make with your kids. Let them measure, stir and even chop the fruit. They will love being involved and will be more likely to give it a try if they've had a hand in making it.

I hope you enjoy

Did you make this recipe?

Tag @reallifenutrition.rd on Instagram or Facebook.

If you loved this recipe, it would mean so much if you left a comment and gave it a ♡ Also consider sharing it with your friends.

Recipe by

REAL LIFE NUTRITION

Canada's Food Price Report for 2022 says We should expect the average family to spend an extra $966 this year on their annual grocery bill.

WHAT?!? I can think of a lot of other things I'd like to spend that money on!

I was at the grocery store this week and could not believe what I saw! A head of lettuce was $5 and a pound of ground beef $7.50! Even if you're not a penny pincher like me, you may want to start considering how to save a few bucks on your food bill.

Here are my top 10 best ways to save money on your groceries:

1. Limit the number of times you go to the store

The more you go to the store, the more you will buy. Somehow, extra items always end up in my cart, and I'm sure I'm not alone! Not only will you save money on impulse buys, you'll save on gas too.

2. Plan your menu, based on sale items

Planning a menu saves money because you'll buy only what you need for that week rather than haphazardly buying what looks good at the time and what you think you'll eat. This creates fewer thoughtless purchases and less food waste (see below for more on food waste). I'm all for spontaneity, but when it comes to grocery shopping, it's not the way to go!

Take it one step further and plan meals using store flyers and what's on sale. If ground beef and canned tomatoes are on sale, then put chili on your menu.

There's no shame planning meals based on cheap food. When put together creatively it can taste like a million bucks!

3. Make a grocery list and stick to it

Sometimes it's hard not to get sucked into clever sales tactics, especially if you're hungry. The best time to shop for groceries is right after a meal. If you've just eaten, the package of cinnamon buns (that's $9.00 and not on your list) won't be quite so enticing. Remember to stick to that list and buy only what you need.

You could also try a grocery pick up or delivery service. This way, you won't have the opportunity to pick up a few extra things along the way.

WHAT'S FOR DINNER? - Download this tool and use it to create your menu and grocery list.

4. Don't get stuck on one brand

Don't be afraid to try a different brand when it's on sale. Generic brands are often cheaper than well known brand names and often just as good.

5. Compare unit prices

The little price tag on the shelf usually tells you how much the item costs per 100ml or 100gm. You may need to bring your glasses...the print is usually very small! This allows you to compare the cost of different size packages.

You can see here that the larger container of salsa (1.85L) is $0.351 per 100ml, whereas the smaller container (650ml) is $0.46 per 100ml. The larger package is often, but not always, cheaper (per unit) so if you're looking for the better deal, check the unit price.

6. Look for discount stickers or 'reduced' items

Discounts can range from 25%, up to %75 off the original price. They are often found on produce, meat and dairy. These short dated items are still edible. Be sure to eat them right away or freeze for a later date.

7. Be aware of food waste

On average Canadian families waste approximately $1300 worth of edible food every year. The most wasted foods are vegetables, fruit and leftovers.

If you buy something, make sure you have a plan to eat it ALL. This is when it helps to have a plan and stick to it.

Follow me on Instagram or Facebook for ideas on how to upcycle your leftovers @reallifenutrition.rd and avoid throwing them in the trash.

8. Buy in bulk

If you have the money upfront, and the space to store or freeze it, buy multiple sale items for later use. You can also buy larger or 'family' size packages, which are usually a better deal.

TIP: when you buy larger packages of meat, freeze in meal size portions.

9. Save on protein foods

Meat is usually one of the most pricey items on our grocery bill. Chicken breasts, steak and deli meat can break the bank.

Find recipes your family likes that use less expensive protein foods, like cheaper cuts of meat, eggs, tofu, beans and lentils. Download my meal guide for simple, low cost recipes to get you started.

You can also swap out half the meat in a recipe for tofu, beans or lentils. Next time you make tacos, replace half the meat with a can of black beans. It's delicious, nutritious and saves you money! Can't beat that!

10. Save on vegetables and fruit

Another expensive item at the grocery store is produce.

To save money on vegetables and fruit:

• buy what's on sale or in season

• grow a garden if you can

• try frozen or canned veggies and fruit - especially in the winter. They've been picked and preserved at the peak of their freshness meaning they're just a nutritious as fresh, if not more! AND...they are already washed, chopped and ready to go! It's a win-win!

BONUS: many of these actions not only save you money, they also give you a nutrition boost AND reduce your environmental impact.

Have questions about any of these tips? Leave a COMMENT here and ask me!

If you learned something or enjoyed reading this post, I'd love it if you would leave a comment and hit the ❤️

Janine LaForte, RD

REAL LIFE NUTRITION

It's always rhubarb season at my house! I can always count on my plant every spring. It's very generous!

I simply pick, wash, chop and freeze it for later use, then there's plenty of rhubarb to enjoy all year long. I used up my rhubarb from last summer to make these muffins in May.

This is the most simple muffin recipe. Just put all ingredients into one bowl, stir and bake! It's a perfect recipe to make with your kids, or for your older kids to make themselves.

They muffins are bursting with that tangy rhubarb flavour and the sprinkle of cinnamon sugar creates a crunchy muffin top!

Makes 24 small muffins

Print Version ⬇

Ingredients

1 egg

1 cup buttermilk*

½ cup vegetable oil

2 tsp vanilla

1 ½ cup brown sugar

½ cup quick oats (optional)

1 ½ cup all-purpose flour

1 cup whole wheat flour

1 tsp baking powder

1 tsp baking soda

½ tsp salt

5 cups chopped rhubarb

½ cup chopped walnuts (optional)

2 tbsp white sugar

1 tsp cinnamon

Instructions

1. Preheat oven to 375° F.

2. In a large mixing bowl, whisk together egg, buttermilk, oil, vanilla and brown sugar, until smooth.

3. Stir in dry ingredients (oats, flour, baking powder, baking soda and salt), until all incorporated. Be careful not to overmix.

4. Fold in rhubarb and walnuts.

5. Spoon into prepared muffin tins (use paper liners to avoid sticking).

6. Mix sugar and cinnamon together in a small dish.

7. Sprinkle each muffin with cinnamon sugar.

8. Bake for 25 minutes or until golden brown and a toothpick comes out clean.

*If you don't have buttermilk, mix 1 tbsp of white vinegar or lemon juice with 1 cup milk. Stir and let sit for 5 minutes before using.

NOTE: You could easily turn these into blueberry muffins by replacing the rhubarb with 3 cups of blueberries.

They make the perfect snack, or pair with yogurt and some fruit for a quick breakfast!

This is a great recipe for KIDS to help make. Get them to gather ingredients and equipment, measure, stir, spoon into the muffin tins, and sprinkle with cinnamon sugar. They'll love being involved and maybe one day they'll make muffins for you!

Kids who are involved in cooking, tend to be more interested in trying new foods.

If you love rhubarb, you're going to love these muffins!

If you enjoyed this recipe, I'd love it if you would leave a comment and hit the ❤️

Thanks

Recipe by

Janine LaForte, RD

REAL LIFE NUTRITION

Do you struggle to get enough veggies in your family's diet?

What if you could do one simple thing, and make a big impact....would you do it?

This just might be the EASIEST WAY TO ADD VEGGIES without a total diet over hall.

HOW TO ADD KALE TO YOUR CURRENT MEALS

Kale became a popular 'superfood' several years ago. I, unlike many others, did NOT jump on the bandwagon right away. But when I did, I quickly found out what I was missing! I have learned that it's an easy way to increase the nutrient content of everyday meals!

Kale can be added to most dishes, and you barely know it's there, because when cooked with other food, it has a very mild taste. I'm NOT trying to sneak vegetables into my meals.

SIDE NOTE...Hiding foods is not a recommended practice because it doesn't teach kids to enjoy that particular food AND it will cause your child not to trust you. It's just not worth it! When they ask, let them know exactly what they are eating and give them a chance to either accept it or not. If it's not accepted the first time, continue to introduce the food. Some kids need MANY exposures to new foods before they give it a try.

Kale adds a burst of color and a TON OF NUTRIENTS. It is one of the most nutrient dense vegetables you can eat. If you want to load up on vitamins and minerals, consider trying some of these ways to add kale to your family's diet.

Here are my top 20 ways to use kale:

1. Soup - add to homemade and premade soups.

2. Smoothies - throw a couple pieces into your smoothie. It'll blend right in!

3. Chop up and cook into spaghetti sauce.

4. Pizza - add as a topping or mix/cook into the sauce.

5. Stew - adds a bright color and fresh taste. Mix in 10 minutes before eating.

6. Rice or noodle bowls

7. Curry's - it's not a traditional ingredient but tastes great!

8. Stir fry and fried rice - again...not traditional, but is the perfect boost of nutrients, colour and flavour!

9. Salads - this is an obvious one and it's easy! Chop it up small, and add it to your other leafy greens and veggies. I even add it to homemade coleslaw. Here are some delicious recipe ideas:

Creamy Cucumber & Dill Salad

Lentil Feta Salad with Fresh Dill

Quinoa Chickpea Salad Bowl

10. Nachos - chop it up with cilantro and throw it on top!

11. Eggs - have you tried green eggs and ham? It's a fun meal for everyone! Chop a handful of kale and add it to your scrambled eggs.

12. Burgers - add chopped kale to homemade burgers of any type - beef, chicken, turkey or bean burgers.

13. Lasagna - mix chopped kale with ricotta or cottage cheese as a layer in lasagna.

14. Pesto - blend up kale with fresh herbs, nuts or seeds, olive oil and parmesan cheese.

15. Stuffed peppers or cabbage rolls - mix kale with the filling.

16. On a sandwich or wrap in place of lettuce.

17. Mix with tuna, egg, or chicken salad.

18. Roast with vegetables in the oven (ie. peppers, red onion, zucchini, fennel, kale).

19. Kabobs - mix into your ground meat and form into sausage shapes - try my Greek Turkey Kabobs.

20. Kale chips - one of my favourite snacks:

• Wash, dry and remove woody stems

• Chop into bite size pieces

• Toss with olive oil, garlic powder, salt, pepper and a splash of lemon juice

• Bake at 300 degrees C in a single layer, until dried out - approximately 20-30 minutes.

• Keep a close eye on them to prevent burning.

Put kale on your grocery list this week, and give one of these ideas a try. It'll add a boost of nutrients to your family meals, and give you peace of mind that they're eating their veggies.

As you can see, kale is a very versatile vegetable and is an affordable alternative to lettuce. Check out this blog post on saving money on food or watch my free webinar (see below) to learn ways you can eat well for less.

How will you incorporate kale into your meals?

Let me know. I'd love to hear how it turns out for you.

Consider sharing this with someone you think could benefit

If you learned something or enjoyed reading this post, I'd love it if you would leave a comment and hit the ❤️.

Janine LaForte, RD

REAL LIFE NUTRITION

Whether you are a flexitarian, a vegetarian, or a meat-only kind of family, you will love these black bean veggie burgers. It's a refreshing, plant-based take on a standard beef burger, and full of vegetables, beans and whole grains!

My family and I do not follow a vegetarian diet. However, I do include vegetarian meals often. I would consider us flexitarians - we eat a variety of animal and plant based proteins.

There are so many reasons to incorporate more of plant based proteins in your diet. They're...

• budget friendly

• environmentally friendly

• full of vitamins, minerals, and fiber

• quick and simple to cook

• delicious, when cooked just right!

Have you ever tried a veggie burger from Costco or another store and thought to yourself, "This is so bland. It has no taste!"

I say...it's time to give veggie burgers another chance! You will not be dissapointed!

This burger is full of umami flavour from the soy sauce, and loaded with delicious earthy mushrooms and thyme.

Serve it up on a whole wheat bun, with a salad or some fresh cut oven fries, and all the fixings. This burger delivers a satisfying bite, even for you diehard beef burger kind of people!

Best Black Bean Burger Recipe

Makes 8 burgers

Print Version ⬇

Ingredients

1 tbsp vegetable oil + more for frying

8 medium sized mushrooms (white or brown) - diced

1/2 onion - diced

2 celery stalks - diced

2 large cloves garlic - minced

2 sprigs fresh thyme (or 1/2 tsp dried)

1/4 cup soy sauce

black pepper - to taste

1 can black beans - drained and rinsed

3/4 cup oat flour (see below for instructions)

Instructions

1. On medium heat, sauté mushrooms, onions, celery, and garlic in oil, until soft (and most of the water has evaporated).

2. Add thyme, soy sauce and black pepper to sautéd vegetables, and cook until soy sauce is almost evaporated.

3. Remove vegetable mixture from heat and let cool for 10-15 minutes.

4. Meanwhile, mash rinsed beans in a large mixing bowl.

5. Prepare oat flour (if making yourself). *see below

6. With a wooden spoon, mix beans, vegetables and oat flour until it comes together.

7. Divide into 8 equal piece, and form into patties.

8. Place patties on a large baking sheet lined with parchment or wax paper.

9. Freeze for later use, or fry patties for immediate enjoyment.

10. In a large frying pan, pour just enough vegetable oil to cover the bottom of the pan, and heat on medium.

11. When oil is hot, place patties on pan. Fry until golden brown, then flip and cook on the other side.

12. Once both sides are golden brown and crispy (takes approximately 4-5 minutes per side), remove from heat and enjoy!

NOTES:

• these burgers can be a bit crumbly

• they will not shrink like a meat burger patty

Enjoy your black bean burgers with all the fixings. I like mine with lettuce, tomatoes, red onion, pickles, mayo and a really good mustard (like @smakdabmustard), and my kids still like theirs with ketchup and yellow mustard.

Put these black bean burgers on your family's menu this week. I think you'll be pleasantly surprised. They may even become a house staple!

* If making your own oat flour, simply pulse whole oats in a high power blender until it becomes the texture of wheat flour.

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Recipe by

REAL LIFE NUTRITION

I always have an abundance of apples in the early fall. Our tree has been particularly generous this year! I was happy to share the love with many neighbours, but still have lots for ourselves.

I usually freeze some for the winter months when fresh produce is pricey and not very tasty!! It's a nice treat to be able to make an apple crumble or these Apple Cinnamon Muffins with my own apples in January

This is another one of my favourite apple recipes. These muffins are healthy and delicious, and make the perfect afternoon snack or school lunch treat!

Makes 12 Muffins

Print Version ⬇

Ingredients

3-4 apples - depending on size, diced or grated (no need to peel)

1 large egg

1/3 cup vegetable oil

3/4 cup buttermilk

1/4 cup white sugar

1/4 cup brown sugar

1 tsp vanilla

1/4 cup oats

1 tbsp ground flax (optional)

1 cup whole wheat flour

1/2 cup all-purpose flour

1 tsp cinnamon

1 tsp baking soda

½ tsp salt

cinnamon sugar (optional)

Simple way to chop apples

No need to peel apples for this recipe. In fact, the peel is very rich in vitamins and minerals. Leaving the peel on makes it easier AND you're getting a boost of nutrients!

Cut off each of the 4 sides and you're left with the core. It's as simple as that!!

Instructions

1. Preheat oven to 375°.

2. Mix diced apples with whisked eggs, oil, buttermilk, sugars, vanilla, oats and flax.

3. Sift in flours, cinnamon, baking soda and salt.

4. Mix until just combined (do not overmix).

5. Spoon batter into paper lined muffin tin and sprinkle with cinnamon sugar (if desired).

6. Bake for 20-25 minutes or until golden brown and toothpick comes out clean.

Substitutions

• Try with different fruit like blueberries (fresh or frozen) or rhubarb.

• If you don't have buttermilk, mix 1 tbsp of white vinegar or lemon juice with 1 cup milk. Stir and let sit for 5 minutes before using.

These muffins would be the perfect addition to a lunch box. Make a batch and freeze them individually for an easy treat! Want more lunch ideas? Click the link below for my 25 Delicious and Nutritious Simple Lunch Ideas.

Did you make this recipe?

Give it a ❤️ if you liked it and leave a comment for others.

Thank you.

Recipe by

Janine LaForte, RD

REAL LIFE NUTRITION

This recipe is so simple, your school ager could probably make it themselves (perhaps with a little supervision).

It is what they call a 'dump' recipe...'DUMP' all the ingredients into one bowl, stir it up, put it into a pan, and bake it! No one will ever know how easy it was.

I love making muffins, especially for school lunches. It gives me peace of mind that my kids are getting some good fuel to help them do their best!

Makes 12 muffins

Perfect for the school lunch box! Make a big batch and freeze for an easy treat! Click below for more lunch ideas.

Ingredients

4 medium sized ripe bananas (fresh or frozen)

1/3 cup canola oil

3 large eggs

1/2 cup white sugar

1 tsp vanilla

1/4 cup oats

2 tbsp ground flax seed (optional)

1 1/2 cups flour (all purpose, whole wheat or a combination of both)

1 tsp baking soda

1/4 tsp salt

Instructions

1. Preheat oven to 375°.

2. In a mixing bowl, mash bananas, then whisk in oil, eggs, sugar, vanilla, oats, and flax. (*if using frozen bananas, make sure they are completely thawed, and do not dump out the liquid)

3. Stir in flour, baking soda and salt.

4. Mix until just combined.

5. Pour into prepared muffin pan (use paper muffin liners).

6. Cook for 20-25 minutes, or until toothpick comes out clean.

Tips:

• You can also make this recipe into 1 loaf (bake for 50-60 minutes or until toothpick comes out clean).

• For an extra treat, sprinkle some chocolate chips on top or mix into the batter.

Did you try this recipe and enjoy it?

I would love it if you left me a ❤️ and a comment.

Thanks so much!

Recipe by

Janine LaForte, RD

REAL LIFE NUTRITION

You'll be surprised at how easy these granola bars are to make. Dump all the ingredients into a food processor and that's it!

They are loaded with fiber, protein and healthy fats and make a delicious and satisfying snack.

Make a batch on the weekend and you'll have a healthy, tasty treat for lunches throughout the week.

Makes 12

Ingredients

1 cup nuts and/or seeds (ie. walnuts, pecans, almonds, sunflower, pumpkin, hemp, flax or chia seeds, peanuts, etc.)

2 cups dates

½ cup oats

2 tbsp sweetened (or unsweetened) coconut

½ cup dried cranberries

1 cup peanut butter (or your favourite peanut butter alternative)

Instructions

1. Put nuts and/or seeds into a food processor, and pulse until crumbly.

2. Add dates, oats and coconut, and blend together.

3. Add remaining ingredients, and pulse until it comes together like a dough.

4. Pour out into a 9"x13" pan (lined with parchment paper). Press evenly and firmly so it sticks together.

5. Refrigerate for at least 30 minutes before cutting.

6. Optional: drizzle with melted chocolate.

Tips:

Use this recipe as a guide

• choose nuts, seeds and nut butter you like, or what you have in your pantry

• you can also substitute the cranberries for raisins or apricots.

These granola bars could also be rolled into energy balls.

Recipe by:

Janine LaForte, RD

REAL LIFE NUTRITION

This is the BEST cucumber salad recipe! It's simple, and healthy, and perfect for picnics, camping or potluck barbecues. If you're looking for an easy summer side salad that highlights fresh produce, look no further.

There are a couple extra, nutrition boosting, ingredients to make it a little healthier than other cucumber salad recipes you'll find. Of course, there's kale...you can add it to just about everything! Also, this recipe uses Greek yogurt rather than sour cream, which gives you some extra protein, and calcium.

This recipe is refreshing, crunchy, and full of fresh dill flavour. All the things you're looking for in summer meals! My family loves it, and I'm sure yours will too!

Serves 4

Ingredients

Salad: 1 English cucumber, diced 3 green onions, chopped Small bunch fresh dill, chopped

Handful of chopped kale (optional)

1⁄2 cup feta cheese

Dressing: 1 tbsp olive oil 2 tbsp apple cider vinegar 1/4 cup mayonnaise 1/3 cup plain Greek yogurt 1⁄2 tsp garlic powder

1⁄2 tsp each salt and pepper

Instructions

1. Whisk together dressing ingredients in a medium size mixing bowl.

2. Prepare salad ingredients and add to the bowl.

3. Mix thoroughly.

4. Enjoy!

This is a great make-ahead salad. It is perfect for camping, a picnic, a beach day, a summer barbecue or even a weekday lunch! The soft lentils with the crunchy vegetables is a winning combination. Fresh summer dill gives this salad a burst of flavour. Next time you're asked to bring a salad, change it up, and try this one. It is bright, colourful, and visually appealing, and sure to please the crowd.

Serves 5-6

Ingredients

Dressing

3 tbsp olive oil

2 tbsp cider vinegar

1 tsp honey Dijon mustard

½ tsp garlic powder

2 tbsp chopped fresh dill

Salt & pepper

Salad 1 can lentils, drained and rinsed

½ cup crumbled feta cheese

2 celery ribs, diced

1 carrot, diced

2 green onions, diced

1 bell pepper, diced

1 handful kale, chopped (optional)

Directions

1. In a medium size mixing bowl, whisk together ingredients for dressing (oil, vinegar, mustard, garlic powder, dill, salt and pepper).

2. Prepare ingredients for salad.

3. Add all salad ingredients to the bowl, and mix until combined.

4. Refrigerate or enjoy immediately.

Tip: This is a great 'make-ahead' salad. It will stay fresh in your fridge or cooler for a few days.

Recipe by Janine LaForte, RD

Real Life Nutrition

There are so many delicious foods we enjoy mostly in the warmer months. Who doesn’t love a smore by the campfire, a smokie at a barbecue, or ice cream on a hot beach day? Is it possible to maintain a healthy balance AND make the most of this time of year?

Yes, of course! There’s no reason you can’t maintain a healthy balance, and still have plenty of time to soak up the sun, go hiking, boating, and swimming with the kids. You don’t even have to give up those summer favourites! It’s all about moderation. The key is to keep it simple, plan ahead, and enjoy the beautiful fresh summer produce.

These camping food hacks will help you save time, keep you sane, and feel your best!

1. Start by planning your meals.

Try to include at least one vegetable or fruit at each meal. Remember veggies and fruit also make a quick, and easy snack, plus they taste so fresh in the summer!

Keep most meals simple. Our breakfasts usually consists of a combination of cereal, toast, peanut butter, nuts, fruit, and yogurt. Then we save the more elaborate 'brunch-type' meals like ham or bacon and eggs, pancakes, French toast, etc. for lunchtime.

If you're a regular camper or cottager, consider keeping a 'camping notebook' where you can jot down your meal plans, and any other camping related notes you may need. It's nice to have it all in one place, and you can look back at your menus to get ideas for future trips.

Once you have your meals planned out, make a grocery list. By planning ahead, you will be sure to have everything you need…unless you’re like me, and forget at least one critical thing every time!

Are you planning for a camping trip this coming long weekend?

Give this long-weekend menu a try:

Friday

DINNER: pre-make wraps or sandwiches and serve with veggies and hummus so when you arrive, you don’t have to cook

Saturday

BREAKFAST: keep it simple - cereal, toast, fruit, yogurt, etc.

LUNCH: quesadillas (with cheese, veggies and black beans), serve with salsa and fruit on the side

DINNER: tin foil pack fish, shrimp or sausage, and veggies, served over rice with a salad kit in a bag

Sunday

BREAKFAST: keep it simple

LUNCH: cheese, sausage, crackers, veggies, dip, and fresh fruit (great for a beach day!)

DINNER: tortellini with tomato sauce, sprinkled with shredded cheese, bread or buns, and some raw veggies or a salad

Monday

Breakfast: keep it simple

Lunch/Brunch: breakfast sandwiches - eggs, bacon or ham, fresh tomato and avocado slices, on English muffins, with fruit and yogurt

2. Don't be afraid to use some healthy 'shortcuts' to keep things simple. My favourites are:

• pre-washed and chopped lettuce

• salad kits in a bag

• mini carrots, and snap peas

• jars of tomato sauce

• canned beans

• fresh tortellini or ravioli

• pancake mix (see below for tips to add extra nutrition)

• pre-shredded cheese

• leftovers from my freezer, like pizza, spaghetti sauce, or chilli

3. Think about the things you can prepare ahead of time. It’s always easier to prepare food with the conveniences of home.

Here’s a list of the things I prepare before my camping trips:

• Wash, and chop veggies, and fruit – consider the length of your trip, some will spoil faster if washed and chopped. I always cut carrot sticks, enough peppers for the first couple days, fresh pineapple, and I wash apples, avocado, peaches and celery. Do not pre-wash your herbs, or they will spoil very quickly.

• Cook bacon and crack eggs – everyone loves to have bacon and eggs when camping, but it’s so much mess to clean up. I’ve learned that if I pre-cook my bacon at home, then just warm up when we’re ready to eat, it saves me a ton of time and hassle. To save even more hassle, you can pre-crack, and mix your eggs in a jar, or bottle, and they’ll be ready to go! You'll have scrambled eggs in no time.

• Pancakes are usually on the menu when we go camping. If I’m using a pancake mix, I usually add some ‘extras’ like wheat bran and germ, oats, hemp hearts, and ground flax seeds to bump up nutrition. Did you know you can mix your batter ahead of time? If you plan to eat them in 1-2 days, you could mix the wet and dry ingredients at home. Put it into a sealable plastic bag, and simply cut the corner off when you’re ready to make them. Alternatively, you can keep dry ingredients in a large container with a lid, and in a separate jar, mix the wet ingredients. When it’s time to make pancakes, simply pour the wet into the dry, and mix. To make it even easier, (if you have electricity), you could bring a waffle maker, and clean up will be a breeze!

• Depending on how quick you plan to eat it, you can pre-cook pasta or rice. I wouldn’t want to leave it for more than 2-3 days. This could save you a lot of time, and clean-up.

• Finally, I always make salad dressings, sauces, and dips ahead of time; like yogurt dip, bean dips, and meat or veggie marinades. Mason jars are my friend! I usually have a ton of them labelled with different concoctions in my cooler (or fridge!).

4. Try foil pack meals to cut down on dishes. You can either cook them on a small barbecue or directly on the fire. Try these ideas to start:

• Chicken breasts, black beans, peppers, onion, and corn, with salsa and chili powder. Serve over rice or with tortillas

• Sausage, peppers, onion, garlic, and thinly sliced potatoes

• Shrimp tacos – shrimp, peppers, onion, corn with taco seasoning. Serve on a tortilla with all the fixings.

• Fish with fennel, green beans, tomatoes, lemon and dill. Serve with rice, quinoa, or pasta

• Bean & veggie burritos (see my recipe for Bean and Veggie Baked Burritos in my Free Family Meal Guide)

• Sweet potatoes cut in half with green onion, shredded cheese, and bacon or ham. Serve with plain yogurt of sour cream

5. One-pot, or one-pan meals are perfect for camping. I love any meal I can make in one cooking vessel. Cast iron is the best when cooking directly on a fire. Give these a try:

• Mix rice, a can of rinsed beans, veggies and enough broth or water to cook rice, top with chicken, pork or fish. Sprinkle with seasoning. Cover with lid and cook on low heat until the rice is cooked through.

• Boil tortellini or ravioli. Remove from the pan. Heat a jar of tomato sauce in the same pot then mix pasta back in. Heat through. Sprinkle with cheese and enjoy!

• Heat a jar of butter chicken or curry sauce in a pot. Mix in a rinsed can of chickpeas and some chopped veggies (whatever you happen to have). Heat through and serve over your pre-cooked rice!

• Fry some ground turkey or beef in a cast iron frying pan with taco spices. Remove from pan. Assemble ingredients for nachos in the same pan. Return to low heat to melt the cheese.

• If you really want to make things easy, bring your slow cooker (if you have electricity). There’s hardly any work when your veggies are already prepped. All your fellow campers will be jealous…trust me!

6. Look for salad recipes that can be made ahead, and last a few days in your cooler or fridge (usually not lettuce-based salads).

Pasta salads, coleslaw salads, and bean or lentil salads can usually survive in a cooler or fridge for a couple days, and still taste good. Try my Quinoa Chickpea Salad Bowl with Fresh Basil, Avocado & Feta (leave the avocado out until you are ready to eat). Salads that include vegetables, a protein source and a whole grain are great on their own for lunch, or with a piece of grilled meat or fish for dinner.

Watch for more summer side salad recipes coming in July - reallifenutrition.ca.

7. There are so many interesting desserts that are fun to make when camping. Let’s think beyond s’mores...but don't give them up completely! Here are some of my favourite camping dessert ideas, that also just happen to incorporate some healthy ingredients:

• Grilled fresh pineapple spears with a sprinkle of cinnamon sugar.

• Banana boats – cut a banana lengthwise (in the peel), sprinkle in some mini marshmallows, and chocolate chips, wrap in tin foil, and heat on the fire.

• Baked apples – core an apple, and fill with butter, brown sugar, cinnamon, oats, raisins, and walnuts. Wrap individually in tin foil or place several apples in a cast iron pan, cover with tin foil, and heat on the fire or barbecue until apples are soft.

• Fruit crumble baked in a cast iron pan.

8. Cooler or camper fridge space comes at a premium. There never seems to be enough!

You can save some space by transferring some of your larger condiments, and spices into smaller containers. I like to use different sized mason jars, and small spice jars from the dollar store. This will keep things organized and save space.

Ok…I’ll be honest, we obviously do more ‘glamping’ than real camping! Who brings a waffle maker and crock-pot camping?! Whether you’re a ‘glamper’ like me, a cottager, or more of a rustic camper, these hacks will definitely make your time at the lake more enjoyable, and help you to make the most of our short summer.

Remember to plan and prep ahead, keep your meals simple, enjoy some fresh summer produce, and have fun trying new things. I don't know about you, but I would rather be hiking, building sandcastles on the beach, swimming, or playing catch with my kids, than making elaborate meals. These hacks help me stay sane, maximize my time, and keep me and my family feeling our best! I hope they'll help you too

Happy Camping

Janine LaForte, RD

Real Life Nutrition

This salad bowl is the perfect lunch, or even dinner for a hot summer day. The fresh, crunchy vegetables, juicy tomatoes and salty feta is the perfect combination.

It's a meal in a bowl! It tastes so delicious, you won't even know it's good for you.

Serves 5-6

Ingredients

Dressing

4 tbsp olive oil

4 tbsp red wine vinegar

2 tsp Dijon mustard

1 tsp granulated sugar

1 tsp each of dried basil and oregano

½ tsp garlic powder

½ each salt and pepper

Salad

2/3 cups quinoa

2 can chickpeas, drained and rinsed

1 handful cherry tomatoes, halved

½ of an English cucumber, diced

1 bell pepper, diced

2 green onion, diced

1 handful spinach or kale, chopped

1 avocado, chopped

Fresh basil leaves, chopped

Black olives (optional)

½ cup feta cheese (optional)

Instructions

1. Cook quinoa according to package. For extra flavour try boiling in soup broth instead of water.

2. Meanwhile, whisk ingredients for dressing in a bowl or shake in a jar.

3. Prepare all other ingredients.

4. Mix salad ingredients and dressing in a large mixing bowl.

6. Enjoy!

Substitutions

• you can swap out any of the vegetables for other vegetables you have on hand - try shredded carrots or beets, celery, coleslaw mix or shaved fennel.

• if you don't have fresh basil, that's okay, you can omit it or substitute for any other fresh herb you have like cilantro or parsley.

Recipe by Janine LaForte, RD

REAL LIFE NUTRITION

Waffles are a favorite in our house. Anything you can put syrup on always goes well here! If you make a big batch, and you're lucky enough to have leftovers (which never happens in our house!), you can toast them for a quick breakfast or keep them in the freezer for another day. Over the years, I have found, over the years that I can put just about anything in waffles or pancakes and my kids still devour them.

I have fine-tuned this recipe to include whole grains and a ton of protein. Oats, whole wheat flour, eggs, buttermilk and Greek yogurt make these hearty waffles super satisfying. Enjoy them with fresh fruit, and/or my fieldberry sauce, or with savory toppings like cheese and ham.

They make a great brunch, but they are also a perfect quick weeknight dinner. Who doesn't love breakfast for dinner? If you have a waffle maker, you'll want to try these Power Packed Oatmeal Waffles! And if you do not have a waffle maker, that is okay, because you can use this same recipe to make pancakes! Give it a try today. I'm sure your kids will love them too.

Makes 20-22 waffles

Ingredients

1 1/2 cup all purpose flour

1 1/2 cup whole wheat flour

1/2 cup oats

1 tbsp baking powder

1/2 tbsp baking soda

1/2 tsp salt

1 tbsp granulated sugar

1 cup buttermilk*

2 cups water

2 large eggs

1/2 cup plain or vanilla yogurt (I use plain Greek yogurt)

Instructions

1. In a large mixing bowl, whisk together dry ingredients.

2. In a separate mixing bowl, whisk together wet ingredients.

3. Pour wet ingredients into dry, and whisk until mixed thoroughly.

4. Cook in waffle maker as per usual.

5. Enjoy with your favorite toppings!

Tip:

*If you do not have buttermilk you can make your own by mixing 1 tbsp of lemon juice or vinegar and enough milk to equal 1 cup. Stir and let sit for about 5 minutes.

*Enjoy with my simple Fieldberry Sauce.

Recipe by Janine LaForte, RD

REAL LIFE NUTRITION

Believe it or not, there were actually many good things that came out of pandemic times. Like most other families, we spent A LOT of time together playing cards & games, doing puzzles, going for walks, watching Netflix, among other things. But one of my favourite activities we did was planned FAMILY DINNER PARTIES.

This is an activity that we'll always continue to do because we all enjoyed it so much!

This special time creates memories that will last a lifetime. How do we make this happen you ask? ...read on for details.

The first task is deciding who will be responsible for each part of the meal. In my house, the kids fight over who gets to make dessert. So we decided to rotate that duty!

Because we have five people in our house and our kids are a bit older, and quite capable in the kitchen, we usually do a four course meal: appetizer, soup or salad, entree with sides and dessert.

After we've decide who is making what part of the meal, we pick a theme or at least some dishes that will pair well together. It usually starts with one person wanting to make a specific recipe, then we choose other dishes that complement that particular recipe. This process takes time.

We usually start planning at least one week in advance. Once everyone has chosen a recipe I make a grocery list and pick up everything we need.

The day before the party, we review recipes, do any pre-prep necessary, and make sure everyone knows what they are doing. When she's feeling overly ambitious, my daughter will even print out the menu to decorate the table.

The day of our party is usually a little hectic but the energy is high. We don't get this feeling as much these days, so I fully embrace it! We try to make this time fun by playing music, enjoying a special drink, and dancing while we cook.

Our kitchen is fairly big but when five people are all cooking together, we have to get creative with space and sometimes we bump into each other. It's not often our family of five is all together in one room these days!

This is an activity that works best with kids who are at least school age. At the beginning they might need quite a bit of assistance. But as you involve them more in food prep tasks on a regular basis, and you have more family dinner parties, you'll notice that they need less and less help with completing their recipes. Before you know it, they'll be making you dinner!

We always set the table nice. Sometimes we even find a video and to learn how to fold some fancy napkins. We do our best to dress nice for the occasion. The idea is to make it feel special...like a night out.

This pandemic has been hard on families. For us, we're together at home a lot more than usual and it's not always rainbows and unicorns! But I'm always trying to find ways to make the most of it.

I believe that one day we'll all look back at this extra time together as a blessing and be happy we created some incredible new family memories.

Family dinner parties may even become a tradition you continue after life is back to 'normal'.

Time is short with our kids. Spend it well my friends

❤️Janine

REAL LIFE NUTRITION

Every time we have waffles, pancakes, or French toast in our house, we make this fieldberry sauce. It started when my daughter didn't want to eat fruit, but actually liked this fruit sauce. It was my way of including fruit in her diet. She still loves it, to this day!

This is the easiest, 2 ingredient, recipe you will ever make, and it tastes like you spent hours in the kitchen!

The recipe uses frozen fruit, which is something we always have on hand, and tastes fresh, even in the middle of the winter.

This sauce taste delicious on waffles and pancakes, but the sweet and tart flavour is also great on yogurt, oatmeal, crepes, ice cream, and even cheesecake! Give this recipe a try. You won't regret it! Maybe the non-fruit lover in your house will like it too.

Ingredients

2 cups frozen berries

1 tbsp granulated sugar

Instructions

1. Put fruit and sugar in a sauce pot, and simmer on medium heat for about 10 minutes, until fruit is thawed and soft. No need to add water.

2. Pureé the berries with an immersion blender until sauce is smooth. Be careful of splashing, especially if sauce is still hot. You could move berries to a larger bowl to pureé or use a regular blender.

3. Enjoy warm or cold on waffles, pancakes, french toast, crepes, yogurt, oatmeal, ice cream or cheesecake.

• Try this sauce with my Power Packed Oatmeal Waffles.

Substitution:

You could substitute the berries with any of your favorite frozen fruit.

Recipe by Janine LaForte, RD

REAL LIFE NUTRITION

Who can forget Dr. Seuss' book 'Green Eggs and Ham'? It sticks in your head like a broken record. Have your kids ever asked you to make green eggs and ham? Mine did! Maybe you don't want to eat them...but you should try this version!

In case you're wondering...no...this does not include food coloring!

It's such a playful and easy recipe for breakfast, lunch or dinner. Make a fun activity out of it with your kids. Read the book together, then get them involved in preparing it. You might be surprised how interested your fussy eater is in this activity.

You can make it super simple or a little more interesting by including additional ingredients. Use this as a guide and feel free to add or omit ingredients depending on what you have on hand. The most important part is including something green and some type of ham!

Try them try them and you will see....

Ingredients

Eggs - usually 1-2 per person

Salt and pepper - to your liking

Margarine - 1 or 2 teaspoons depending on how much you are making

Ham, diced - as much or little as you like

1 handful of spinach per person - don't be afraid to us a lot, it will shrink to one tenth of the size when you cook it.

Other vegetables (optional) - examples: mushrooms, bell pepper, broccoli, asparagus, green onion

Shredded cheese (optional) - any type will do

Instructions

1. Crack eggs into a mixing bowl and scramble with a whisk.

2. Add salt and pepper to the eggs. Set aside.

3. Chop ham, spinach and other vegetables (if using).

4. Saute ham, spinach and vegetables in a teaspoon or two of margarine, in a non stick frying pan on medium heat.

5. Once spinach is wilted, add in the eggs and scramble until eggs are cooked through. Sprinkle with cheese if using.

• Enjoy with a salad and toast!

Substitution: if you prefer, you can substitute chopped broccoli, or kale, for spinach to get the same green effect.

Recipe by Janine LaForte, RD

REAL LIFE NUTRITION

I love a good DIY dinner! These colorful rice bowls are the ultimate DIY family meal. Think of it like a salad bar. Everyone can make their bowl just how they like it! This means less complaining about what's on the dinner table. I love to load mine up with a ton of veggies, nuts and seeds.

The sauce is so easy to make and packs a punch of flavor. It's such a versatile recipe because you can use whatever veggies and protein you happen to have on hand. If everyone helps out to chop the ingredients, this meal can be ready in no time. It's perfect for a weeknight dinner, and if you have leftovers, they're great for lunch the next day.

Serves 5-6

Ingredients

Sauce:

1/4 cup soy sauce

1/2 cup sweet chili sauce

2 tbsp rice vinegar

1/4 tsp garlic powder

1/4 tsp sesame oil

1 tbsp toasted sesame seeds (optional)

2 tbsp grated fresh ginger (or 2 tsp dried ginger)

2 tbsp vegetable oil

1 tsp dijon mustard

2 cups rice (any type you like)

Chopped veggies - ie. bell peppers, carrots, celery, broccoli, cauliflower, green beans, snap or snow peas, green onion, kale, spinach, bok choy

Protein - i.e. leftover cooked meat (chicken, pork, beef), shrimp, tofu, toasted nuts or seeds

Fresh cilantro (optional)

Instructions

1. Put all ingredients for the sauce in a jar and shake it up. You could also whisk sauce in a small mixing bowl.

2. Cook rice according to directions.

3. Prepare all other ingredients.

4. Assemble rice bowl to your liking.

5. Pour some sauce over top and enjoy!

Tip

For added nutrition, add some quinoa to your rice when cooking. I usually use 1 2/3 cups rice and 1/3 cup quinoa. Just cook it as you normally would cook rice.

Recipe by Janine LaForte, RD

REAL LIFE NUTRITION