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Modify this colorful salad by using pecans instead of almonds or sliced fresh grapes in place of  the dried fruit. For a vegan-friendly version, use extra olive oil instead of the mayonnaise (or use a vegan mayo).


2 cups chopped broccoli (about 1 head)

1/2 cup shredded carrot

1/4 cup sliced almonds

1/4 cup dried fruit (such as raisins or cranberries)

2 tbsp hemp hearts

2 tsp mayonnaise

1 tsp olive oil

2 tsp apple cider vinegar or lemon juice

1 tsp honey or maple syrup

salt and pepper to taste


Mix the broccoli, carrot, almonds, dried fruit and hemp hearts together in a medium sized bowl. In a small dish, mix the mayonnaise, olive oil, vinegar and honey. Add salt and pepper to taste. Add the dressing to the broccoli mixture and stir to coat. Makes about 3 cups of salad.

Nutrition (per 1 cup or 1/3 of the recipe, made with raisins and honey):

  • Calories: 180
  • Carbs: 17 g
  • Protein: 6.2 g
  • Fat: 11 g
  • Fibre: 3.7 g
  • Iron: 1.2 mg (9% DV)
  • Folate: 42 mcg (11% DV)
  • Calcium: 63 mg (6% DV)

These muffins are relatively low in fat and calories. One muffin contains about a third of the fat and less than half of the calories of a typical muffin found in a coffee shop. They are also a good source of fibre and contain healthy omega-3 fats (from the flax, chia and hemp seeds).


3/4 cup milk or water

2 tbsp chia seeds

2 tbsp ground flax seeds

2 cups spelt flour

1/3 cup hemp seeds

2 tbsp baking powder

1 tsp cinnamon

1/2 tsp ground ginger

1/4 tsp nutmeg

1/4 tsp salt

1 cup mashed banana or applesauce

1 cup shredded carrot

1/3 cup sugar

1/4 cup oil

1 tsp vanilla extract


Preheat the oven to 375°F ( 190°C). In a small bowl, mix the water or milk, chia seeds and ground flax. Set aside. In a mixing bowl, stir together the spelt flour, hemp seeds, baking powder, spices and salt. In a separate bowl mix the applesauce or banana, sugar, oil, shredded carrot, and vanilla. Add the wet ingredients to the dry ingredients and stir just until combined. Spoon the batter evenly into a greased muffin tin. Bake 20-25 minutes or until a toothpick inserted in the center comes out clean. Makes 12 muffins.

Nutrition (per muffin, made with banana and water):

  • Calories: 200
  • Carbs: 27 g
  • Protein: 5 g
  • Fat: 8.4 g
  • Fibre: 4.2 g

This might be my favourite cereal. It is high in fibre, calcium and omega-3s, and is a source of iron. As well, it is very low in sodium, which is something that can’t be said for most breakfast cereals.


1/2 cup roasted buckwheat groats

6 tbsp chia seeds

3 tbsp hemp seed hearts

1/4 cup dried fruit (such as raisins, cranberries, chopped dates or apricots)

2 tbsp coconut flakes

1/2 tsp cinnamon


Mix all ingredients together and store in an airtight container in the fridge. Makes 1 1/3 cups dry mix.

To prepare the cereal: add 2/3 cup milk (any type) to 1/3 cup cereal mix. Let stand 10 minutes, stirring once or twice (the chia seeds will create a gel-like consistency). Sweeten to taste. Serve with fresh fruit such as berries or sliced banana if desired. You can also prepare it the night before (keep covered in the fridge).

Nutrition: one serving (1/3 cup cereal mixture, made with raisins, without milk)

  • Calories: 250
  • Carbs: 30 g
  • Protein: 9 g
  • Fat: 12 g
  • Fibre: 9 g
  • Iron: 1.25 mg (9% DV*)
  • Calcium: 115 mg (12% DV)
  • Sodium: 8 mg

*DV= Daily Value

This is a recipe I made as a food sample for a nutrition booth at a family residence at UBC. The results: 9 out of 10 kids (aged 3-12) thought it tasted “really yummy.” This smoothie makes a great breakfast or post-workout snack. The flax seeds add fibre and omega-3 and the addition of peanut butter and/or hemp hearts gives it extra protein and calories.


1 ripe fresh or frozen banana

3/4 cup milk (dairy, almond, soy etc.)

1-2 tsp unsweetened cocoa (or carob) powder

1 tbsp flax seeds

Optional: 1-2 tsp sugar or maple syrup, 1 tbsp peanut butter, 1 tbsp hemp hearts


Blend all ingredients in a blender. Enjoy! Makes 1 serving (adult-size).

Nutrition (made with 2% milk):

Without peanut butter and hemp hearts:

  • Calories: 220
  • Carbs: 38 g
  • Protein: 8.5 g
  • Fat: 5.6 g
  • Fibre: 5 g
  • Calcium: 236 mg (24% DV)
  • Iron: 1 mg (7% DV)

With peanut butter (1 tbsp) and hemp hearts (1 tbsp):

  • Calories: 375
  • Carbs: 43 g
  • Protein: 15.6 g
  • Fat: 18 g
  • Fibre: 6.6 g
  • Calcium: 244 mg (24% DV)
  • Iron: 1.6 mg (11% DV)

Smoothies are an easy way to incorporate more fruit and vegetables into your diet. This smoothie is high in fibre (10g) and contains many other essential nutrients including omega-3 fats, calcium, iron, vitamin C, beta-carotene, potassium and magnesium.


1 ripe banana

½ cup fresh or frozen mixed fruit

1/4 cup carrot juice

1 tbsp ground flax seeds

1 tbsp hemp hearts

1 pitted date

1/2 cup fresh spinach (washed)

1 cup almond milk (regular, soy, or rice milk can be substituted)


Mix all ingredients together in a blender. Enjoy! Makes one smoothie.

Hemp and Flax seeds:

Nutrition info (made with almond milk): Calories: 330, protein: 8 g, carbs: 60 g, fat: 10 g (1/2 from omega-3 and 6), fibre: 10g, calcium: 27% DV, vitamin C: 38% DV, iron: 13% DV, vitamin E: 80% DV. DV= daily value.