Easy Nutrition Tips & Recipes

Oct 27th, 2022

Helpful Tips & Tricks for Shopping and Food Storage

The most important thing is to try meal planning & making a grocery list! This helps you to know exactly what you need to avoid food going bad, buying things you don’t know what to do with, and overspending on things you don’t need.
Pro tip: Plan a week ahead to avoid a busy schedule
Compare prices of different grocery stores. Some grocery stores offer price matching, so you can get the best price without shopping in multiple stores.
Tip: Download the "Flipp" app that allows you to find the best deal ahead of time
If you live with others, buy ingredients in bulk and share. It can reduce costs and food waste.
Use a 2-in-1 recipe. 2-in-1 recipes transform leftovers from the first dish into an entirely different one. Check out the "Rock What You Got" cookbook by Guelph Family Health Study
Try in-store pickup and delivery. Most grocery stores now offer pick-up and delivery for a small fee. It means that you could save time from travelling and someone else will pick up all the ingredients you need for you! Many stores have special deals and introductory offers to make this service more affordable.

Understand each fridge compartment:
- Upper shelves are suitable for leftovers and ready-to-eat foods
- Lower shelves are for raw foods (eggs, dairy, raw meat)
- Crisper drawers are for fruits and vegetables
- Doors are for condiments, juices and water
Don’t overcrowd the fridge, only buy what you need in an adequate amount.
Store fruits and vegetables separately as some (apples, avocados, onions, bananas...) produce ethylene gas, which can cause other fruits and vegetables to ripen faster.
Some produce items are better stored at room temperature (potatoes, tomatoes, citrus fruits, onions, and uncut melons).
Dry fruits and vegetables before refrigeration.
Store food tightly in enclosed containers or cover it with plastic wrap.
Check the temperature of the fridge (at or below 40°F (4°C) and 0°F (-18°C) for the freezer) and clean the fridge frequently.
Check on perishable items often and consider using them in a recipe like soup, pasta sauce or stir fry before it goes bad.

Ingredients

Instructions

Line a rimmed baking quarter sheet with wax or parchment paper.
Pour the yogurt into the baking dish and spread it evenly on the prepared baking sheet so that it fills the shape.
Top with strawberries, blueberries and granola.
Place in the freezer until the yogurt is firm, about 3 hours.
Cut into 12-15 pieces, and enjoy cold
Store leftovers in the freezer and store for 3 months

Ingredients:

Directions:

Combine sour cream, cream cheese and ranch dressing mix in a bowl until smooth. Stir in the rest of the ingredients.
Option 1: Transfer to slow cooker. Cook, covered, on high for 1-1/2 hours.
Option 2: Bake in the oven for 20 minutes at 350F.

Instructions:

Mix all ingredients in a bowl until well-combined
Cover with plastic wrap and let chill in the fridge for at least 30 minutes
Once done chilling, roll into 1 inch balls
Lay out a thin layer of oats and chocolate chips and roll the balls in the mixture
Store your energy balls in an airtight container in the fridge (1-2 weeks) or freezer (up to 3 months)

Ingredients:

Instructions:

Melt the butter and set aside
In a large bowl, whisk together the flour, baking powder, baking soda, and salt.
In a medium bowl, mix together the eggs, applesauce, milk, honey, and vanilla until smooth. Then mix in the butter.
Pour wet ingredients into dry ingredients bowl, and whisk together. Try not to over-mix. The batter should be thick.
Heat a skillet & spray it with cooking spray.
Scoop batter onto skillet and cook until bubbled appear (2-3 mins), then flip & cook other side until golden brown