Four affordable and healthy meals to serve to your family this week

According to a recent survey, nearly half of Canadians prioritize cost over nutrition when grocery shopping. Registered dietitian Alissa Steinberg believes 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. 

Lentil Squash Sloppy Joe’s

These Lentil Squash Sloppy Joe's are 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. 

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. 

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).