Fresh or frozen cherries, chia seeds, and 15 minutes. No pectin, no canning, and no added sugar required. This cherry chia jam is naturally rich in fibre, omega-3s, and antioxidants — and it's one of the easiest blood sugar-friendly swaps you can make at home. Registered Dietitian Sandra Venneri shows you exactly how to make it, plus why it works nutritionally.

Fresh, flavourful, and packed with herbs, this quinoa tabbouleh recipe is one of my favourite easy meals for meal prep, BBQs, and quick lunches. Made with simple Mediterranean-inspired ingredients, it’s a refreshing salad that brings together nutrition and great taste without feeling complicated.

Adult sprinkles, better than your mom’s Metamucil 😎 — meet chia seeds! Add fibre, protein, and omega-3s to your day with 20 easy ways to sprinkle, mix, and roll these tiny nutrition powerhouses.

A fall-flavour recipe of Apple Cinnamon Zucchini Muffins that focuses on fibre while keeping it fluffy!

A lightly flavoured, caffeine-free tea that brightens up your morning by drinking during the moonlight. Ingredients 2 slices of a lemon 1/2 teaspoon of turmeric powder 1/2 inch of fresh ginger, peeled & chopped 1-2 tablespoons of honey Directions Boil water. Place ingredients in a heat-safe mug. Pour boiling water over ingredients in mug until covered & mug is almost full. Stir gently. Savour.

A soft cookie recipe reminder of the classic gingerbread house – but with no construction skills required. Ingredients: 1 cup of apple butter 1/3 cup of brown sugar 1/4 cup of canola or vegetable oil 1/4 cup of maple syrup 1 egg 1 tsp of fresh, peeled, minced ginger root 1 tsp of vanilla extract 1 cup of whole-wheat flour 1 cup of all-purpose flour 1 tsp of baking soda 2 tsp of baking powder 2 tsp of gingerbread spice (can be made with 1 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp

Cherries and red wine blend summer and fall harvests together, giving your taste buds a deep, tangy twist to the norm. This versatile sauce can be used in desserts, with cheese, or made into a decadent BBQ sauce. Basic Cherry Wine Sauce Ingredients: 2 cups of pitted cherries, fresh or frozen 1/2 cup of red wine 1/2 cup of apple butter 1/2 cup of maple syrup 1/4 tsp of ground cinnamon 1-2 tsp of fresh ginger, peeled and minced or 1/4 tsp of ground ginger(optional) Directions:

A great way to take cherry pie to a picnic without the plates. This vegan dessert uses nature’s natural flavours and sweetness to highlight the Canadian cherry taste with a mingling of maple. Ingredients: Filling 2 cups of pitted cherries, fresh or frozen 1/4 cup of maple syrup 1 tbsp of tapioca 1/4 tsp of ground cinnamon 1/4 tsp of ground ginger Crust 2 cups of rolled or quick oats 1/2 cup of apple butter 2 tbsps of maple syrup 1/4 tsp of ground cinnamon and/or ginger (opti

Who agrees that sunshine and beer go together? This wholesome, protein-packed bread adds some zest and spice to your day without making you rise early. Ingredients: 1 cup of almonds (or 1 cup of almond flour) 1 ½ cups of all-purpose flour ½ cup whole wheat flour 4 tsp of baking powder 3 tbsp sugar (or maple syrup) 1 ½ tsp salt ½ tsp of ginger Zest of one orange 2 tbsp of orange juice 1 – 341mL bottle of beer ½ tsp canola oil (for pan) Directions: Preheat oven to 350 F. Sligh

A cheerful alternative to raspberry vinaigrette using cherries! Ingredients: 2 cups of pitted cherries 1/4 cup of red wine vinegar 1/4 cup of canola oil 1-2 tbsp of maple syrup, honey or ice wine (preferably red!) 1/4 tsp of salt (optional, to taste) 1/4 tsp of ground pepper (optional, to taste) Variations (Use one or a combination of them): Herb: 1 tsp of fresh chopped parsley or cilantro/coriander Ginger: 1 tsp of ginger root, peeled and chopped finely Citrus: Add 1 tsp of

A refreshing and tropical tortilla chip dip, or top a burger (beef, salmon, veggie) with it to get gourmet! Ingredients: 1 fresh mango, chopped or 1 cup of mango, frozen & defrosted 1 fresh pineapple, finely chopped or 1 cup of frozen or canned pineapple pieces, defrosted 1/4 cup of finely chopped cilantro/coriander, fresh: approximately 15 sprigs or frozen cubes/prepared tubes 1 tbsp lime juice 1 tbsp maple syrup, or honey 1/4 tsp of sea salt (optional, to taste) 1/4 tsp of