Spaghetti squash


After a long day of work, this easy and healthy spaghetti squash recipe is your best option to fill that empty stomach and enjoy a rewarding dinner.

The savory sauce and the sweetness of the spaghetti squash make the perfect combination for a delicious meal. We love this recipe and you probably will love it too, the spaghetti squash is one of our favorite vegetables because it is packed with a lot of nutrients and is very low on calories.

Did you ever had a meal and then 1 hour later do you feel hungry again? Well, after eating this plate you will not have that issue because the satiety level of the ingredients is very high; therefore, this recipe could be a favorite for those hungry people with big appetites.

The spaghetti squash and the rest of the ingredients also contain nutrients like potassium, vitamin A, vitamin C and antioxidants that your body will thank you for!




  • 1 Spaghetti squash
  • 1 Onion
  • 2 cups of ground meat
  • 1 clove garlic, minced
  • 2 tablespoons of avocado oil
  • Tomato sauce


  1. Cut 1 squash in half
  2. Remove the seeds
  3. Bake the squash at 375°F degrees
  4. Saute minced garlic in oil
  5. Add 1 chopped onion
  6. Add 2 cups of ground meat
  7. Add tomato sauce and stir (season to taste)
  8. Scrape the baked squash with a fork to remove the pulp.
  9. Enjoy!

Homemade Bread



Many people think that home made fresh bread is a luxury that it is hard, complicated and time consuming to make. In reality it is not. The piece is easy to follow and the ingredients are simple. Imagine how much you will shine at he next dinner party if you serve a home made bread.

The bread can be served as toast or French toast, garnished with fruits, butter, maple syrup, jam, eggs, bacon, cheese, used for a sandwich or combination of these suggestions. In terms of drinks that go well with this bread are milk, juice and even wine.

Having a fresh homemade bread is a very simple, nutritious and pleasant way to make your day more pleasant and delicious.

This recipe is a good choice because it does not include added preservatives, sugar, colors, milk and eggs. So, unless you have an allergic reaction to gluten this recipe is a must  for you.



  • 2 1/4 cups of bread flour
  • 3/4 cups of whole wheat flour
  • 1 1/4 teaspoon of salt
  • 1/2 teaspoon of yeast
  • 1 1/3 cups of cool water


  1. Mix the dry ingredients together and stir well.
  2. Add the water and mix until everything becomes a homogeneous mass.
  3. Mixed, let the dough rise for 12 to 18 hours.
  4. Take the dough out and shape it so that it fits the form of bread pan to be used. In this case we chose to make our bread to be round, which is why the dough is folded into a ball.
  5. The dough can be left to rise in the bread pan for another 2 hours. (a similar sized container can also be used for this step and the dough can be moved to the bread pan for baking afterward).
  6. It is important to cover the dough with a towel during this rising period. Bake at 475°F with lid for 30 minutes.

Frozen Fruit Oatmeal

Making an easy and delicious breakfast could not have been easier. It is time to ditch the traditional sweetened sugar cereals and try our simple frozen fruit oatmeal.

There are many benefits to adding oatmeal into your diet. According to Health Canada, “Oat fibre helps reduce/lower cholesterol, (which is) a risk factor for heart disease.” Oats are not only healthier but adding fruits and maple syrup to the recipe will sweeten your breakfast which is a great alternative into satisfying your sweet tooth.




  • 1 cup of oats
  • 1 cup of milk (1% organic milk or unsweetened almond milk)
  • 1 cup of frozen fruits (let them thaw while you are cooking)
  • 1 table spoon of maple syrup


  1. Pour one cup of oatmeal and one cup of milk into a pot and mix for five minutes
  2. Add 1 cup of frozen fruits
  3. Add 1 table spoon of Maple Syrup (to taste)
  4. Serve and enjoy!



One Pot Pasta


Our One Pot Pasta is quick, easy, healthy and of course, delicious! As you can see from the video, this dish is surprisingly simple to create and the end result is just amazing.

Here are some nutritional facts about our main ingredients: Zucchinis are rich in fiber and have a strong anti-oxidant value. Mushrooms are said to have immune-enhancing properties and peas are known to be one of the most nutritious vegetables for its abundance in vitamins A,B,C and K.

As much as this dish is nutritious, it is also quick and easy: When all the ingredient are prepped, it literally only takes about 15 minutes to be ready.

For meat lovers out there, try adding some chopped sausage, ham or chicken.Trust us, you won’t be disappointed!



  • 3 chopped zucchinis
  • 1 chopped onion
  • 1 cup of frozen green peas
  • 900 ml of vegetable broth
  • 350 g  of spaghetti
  • 1/2 cup of Parmesan cheese
  • 1 cup of chopped mushrooms
  • 290 g of cooking cream


  1. Saute chopped onion
  2. Add frozen peas
  3. Add the chopped zucchini
  4. Add mushrooms
  5. Add vegetable broth
  6. Add Spaghetti
  7. Add Salt
  8. Let it cook
  9. Add cooking cream
  10. Add Parmesan cheese
  11. Mix and it’s ready!



Yogurt Parfait

This yogurt parfait is an easy, healthy, and delicious option for breakfast.

Greek yogurt is a rich source of calcium and has enough proteins to keep you feeling full throughout the morning. However, make sure to choose a plain variety and not one with artificial flavour. Yogurt should only have two ingredients: milk and bacterial culture. To avoid the hidden ingredients and added sugars, opt for adding fruits instead. This is a great way to increase your daily intake of recommended fruit servings (roughly two cups) and to give your yogurt amazing flavour and extra nutrition.

Having a diet rich in whole grains reduces the risk of many chronic diseases, such as cardiovascular disease, diabetes, and obesity. To keep this dish interesting, you have several options of grains to add to your yogurt. The choices are limitless: quinoa, chia seeds, oats, hemp seeds, flaxseeds, bulgur, barley and even brown rice. Top all your ingredients with a spoon of pure maple syrup or honey and enjoy!





  • 1/2 cup Greek plain yogurt
  • 1/2 cup blueberries, fresh
  • 1/2 cup strawberries, fresh
  • 1 1/2 tbsp honey or maple syrup
  • 2 tbsp chia seeds
  • 2 tbsp walnuts
  1. Using a mason jar or a bowl, add chia seeds and yogurt.
  2. Layer greek yogurt and berries (or any other fruit you prefer).
  3. Top with honey and nuts.

Montreal Produce Availability all Year Round


We’re lucky to live in a place where there is always a large variety of healthy foods available year round, but prices can vary on seasonal item such as fruits and vegetables. This is where substitutions can play part when cooking to always have ingredients that are in season and thus more cost effective for your typical student on a budget. The important thing is to find what you like and try to keep things simple to not overwhelm yourself and keep your menus simple yet varied and organized.

Ok, so we all grew up hearing about the four food groups, Meat/protein, grain, dairy and fruits/vegetables. These days many tend to neglect the fruits and vegetables group, even though they are the best source for many essential vitamins and minerals. They can also lower the risks of certain diseases such as cancer, diabetes, hart disease, high blood pressure, depression, anxiety.

Even those we are able to get almost any fruit or vegetable year round, they are still seasonal items so the freshness and pricing can depend on the time of year. Below is a list of fruits and vegetables and when the best time to get them is.