According to a recent survey, nearly half of Canadians prioritize cost over nutrition when grocery shopping. Registered dietitianAlissa Steinbergbelieves you don’t have to give up on healthy eating to save money. Alissa shares tips on how to cook healthy and affordable meals, plus four nutritious and delicious recipes the whole family will devour.

Apple Cinnamon Pancakes

These fall-inspired pancakes are delicious and have been revamped from the classic pancake batter recipe to include ingredients that offer a healthy twist. By swapping out the white flour with oat flour, we increase the soluble fibre content, a nutrient known to help with digestion, lowering cholesterol and increasing fullness. By using freshly grated apples in the pancake batter (including the skin!), we add more balance from other food groups into this recipe, increasing nutrient value (e.g., fibre, vitamin C, anti-oxidants). Lastly, these pancakes use whole and less processed ingredients, support less inflammation, and make a wholesome breakfast.

Ingredients

• 2 eggs
• 3/4 cup tapioca flour
• 3/4 cup oat flour
• 1/2 cup unsweetened applesauce
• 1/2 cup grated Gala apple (juice squeezed out)
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon

Directions

1. Mix dry ingredients in a bowl. Whisk in eggs. Fold in applesauce. Add in grated apples. Mix until combined.
2. On a pan or skillet, heat to medium and grease with oil. Scoop batter into pan/skillet. Flip when one side is firm. Once cooked, serve and enjoy!

Lentil Squash Sloppy Joe’s

These Lentil Squash Sloppy Joe’sare a healthy spin on this classic recipe. Lentils are an economical, plant-based protein source packed with soluble fibre, which helps to lower cholesterol levels and optimize digestive health.

Ingredients

Squash

• 2 acorn squash (halved, seeds removed)
• 2 tablespoons olive oil (1 tbsp per squash)
• 1 teaspoon salt (1/2 teaspoon per squash)

Lentil Mixture

• 1 cup green or red lentils
• 3 cups water

Sloppy Joe Mixture

• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, chopped
• 1 red pepper, diced
• 2 cups cooked lentils (green or red) OR 500g extra lean ground turkey
• 1 cup (8 oz) tomato sauce
• 1/2 cup BBQ sauce of choice
• 3 tablespoons tomato paste
• 1 tableespooon maple syrup
• 1 teaspoon Worcestershire sauce
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• Salt and freshly ground black pepper
• Garnish: 3 tablespoons freshly chopped cilantro

Directions

Squash

1. Preheat the oven to 400F.
2. Cut the squash in half lengthwise and scoop out the seeds.
3. Drizzle the inside of the squash with about one tablespoon of olive oil and sprinkle with half a teaspoon of salt.
4. Turn the squash flat on a baking sheet lined with parchment and roast for 25 to 35 minutes. Flip the squash over and bake for another five minutes.  

Lentil Mixture

1. Add one cup of green lentils to three cups of water in a saucepan and boil. Reduce heat, simmer uncovered for 15 to 20 minutes, and drain excess water. 

Sloppy Joe Sauce

1. Place olive oil on a pan over medium-high heat. Add chopped onion, garlic and bell pepper. Sauté for about seven minutes, stirring frequently until softened and golden brown.
2. Add the lentils to the pan, followed by tomato sauce, BBQ sauce, tomato paste, maple syrup, Worcestershire sauce, chilli powder, cumin smoked paprika and S&P. 
3. Cook for another three to five minutes until the sauce thickens and coats the lentils.
4. Scoop the meat into each acorn squash and top with a quarter cup of shredded mozzarella cheese.
5. Place the squash under the broiler for 1 to 2 minutes until the cheese is melted and slightly browned.
6. Garnish with cilantro leaves and enjoy!

Greek Tofu Sheet Pan

This sheet pan recipe is a quick and easy way to prepare a balanced meal in record time. Drawing inspiration from the Mediterranean diet, renowned for its health-promoting benefits, this recipe includes a medley of colour. It has tofu, a plant-based protein known to help lower cholesterol.

Tofu and Sweet Potato Bake

• 1 red onion, sliced
• 1 sweet potato, peeled and cubed
• 1 package extra firm tofu, cubed
• 1 lemon, thinly sliced
• 2 tablespoons Greek Spice Mix (premixed; or homemade)
• 1 tablespoon olive oil

Salad and Dressing

• 2 cups cherry tomatoes, halved (1 1/2 pints cherry tomatoes)
• 2 cups cucumber, peeled and chopped (1 English cucumber)
• 1/2 cup Kalamata olives
• 1/2 cup crumbled feta cheese
• 3 tablespoons olive oil
• Juice from 1 lemon
• 2 garlic cloves, minced
• 1 tablespoon Greek Spice Mix (or 2 teaspoons paprika and 1 teaspoon oregano)
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Directions

Tofu and Sweet Potato Bake

1. Preheat the oven to 425ºF and line the baking sheet with parchment paper.
2. Evenly spread red onions, tofu, sweet potato and lemon slices on a baking sheet. Drizzle olive oil, and season with pre-made Greek Spice Mix (make your own with two teaspoons oregano, one teaspoon of parsley, one teaspoon of dill, one teaspoon of onion powder, one teaspoon of garlic powder, one teaspoon black pepper, half a teaspoon of rosemary, half a teaspoon of thyme, half a teaspoon of cinnamon, and two teaspoons of salt). 
3. Bake for 20 to 25 minutes. 

Salad and Dressing

1. For the salad, mix cherry tomatoes, cucumber and olives in a small bowl
2. For the dressing, combine all ingredients and mix until evenly distributed. 

Serve

1. Add salad dressing to the salad, and pour over Tofu and Sweet Potato Bake. 
2. Garnish with fresh parsley and cilantro. Serve and enjoy!

Four Ingredient Brownies

These four-ingredient brownies are made with only four whole ingredients and come together perfectly. They are moist and completely satisfy the sweet tooth. When you compare the nutrient breakdown to standard brownies, this recipe is higher in protein, fibre and antioxidants and lower in sugar and saturated fats. The sweetness in these brownies comes from over-ripe bananas and a splash of pure maple syrup (less processed and sweeter than white sugar).

Ingredients

• 3 overripe bananas, mashed
• 1 cup natural almond butter OR natural peanut butter
• 1/2 cup cocoa powder
• 1/4 cup maple syrup
• Optional: 1/4 cup chocolate chips added in, chocolate icing or melted chocolate chips on top

Directions

1. Mash three ripe bananas in a bowl and add one cup of almond butter (or peanut butter), half a cup of cocoa powder, a quarter cup of maple syrup and a quarter cup of chocolate chips. Mix until smooth.
2. Transfer the mixture to a lined baking tray and bake at 350F for 25 minutes. Let cool and enjoy!

Optional: Add a thin layer of chocolate icing or melted chocolate chips on top for a sweet finish.