Whole grain pizzadillas and tofu ranch dipping saunce

Whole grain pizzadillas and tofu ranch dipping saunce

These easy lunchbox fold-overs are a cross between pizza and quesadillas, and a great replacement when your kids get bored of sandwiches. Paired with the creamy tofu ranch dip and assorted vegetables, they’ll be a huge hit at lunchtime.


2 tbsp sodium-reduced tomato sauce

2 whole grain wheat tortillas (6 inch rounds)

1/3 cup shredded mozzarella or soy cheese

2 tbsp finely chopped sweet peppers

1 small mushroom, thinly sliced


Spread tomato sauce on one tortilla.

Sprinkle cheese, sweet peppers and mushrooms over sauce.

Top with second tortilla.

Cook in non-stick pan over medium heat turning over once until golden brown and cheese is melted, 4-5 minutes.

Let cool and cut into wedges.

Serve with tofu ranch dipping sauce.

Nutrition facts (per 1 pizzadilla): 285 calories, 7 g fat, 40 g carbohydrate, 16 g protein, 550 mg sodium, 6 g fibre
Convenience tip: If you have 10 minutes to spare, make the pizzadillas the night before for easy lunchbox packing in the a.m.

Tofu ranch dipping sauce

As a dip, dressing or sandwich spread, this wonderful condiment will soon become a staple in your fridge. With the piquant and savoury appeal of ranch dressing, kids will love to use it as a dip, and you’ll be confident knowing that unlike commercial dressings, it’s not high in calories, fat or sodium!


12 oz. (350 grams) silken tofu

¼ cup apple cider vinegar 3 tbsp lemon juice

1 tbsp olive oil 2 tbsp chopped fresh Italian parsley 2 tbsp chopped fresh dill ¼ tsp garlic powder ¼ tsp salt ¼ tsp pepper


In a food processor, add all ingredients and process until smooth.

Adjust salt and pepper to taste.

Serve with assorted vegetables for dipping.

Nutrition Facts (per 2 tbsp): 28 calories, 2 g fat, 1 g carbohydrate, 2 g protein, 40 mg sodium, 0 g fibre
Parent tip: try this dressing as a sauce for salmon – it’s divine!
Convenience tip: if you have a hand blender (also called an emulsion blender), skip the food processor and make this dip right in a bowl!

Whipped avocado and cilantro puree with roasted corn tostadas

Whipped avocado and cilantro puree with roasted corn tostadas


Edamame – 100g

Avocado – 2

Breakfast radish – 2 diced

Large shallot, sliced

Basil leaves – 5

Feta cheese – 50g crumbled (1/2 cup)

Soy oil to taste

Limes – 2 juiced

Garlic – 1 clove diced

Cilantro – to taste

Black pepper – to taste

Kosher salt – to taste

Vegetable oil – 1L (4 ¼ cups)

All purpose flour – 250g (2 ½ cups)

Corn Starch – 50g (8 tsp)


Place the avocado, lime juice, garlic and basil into a bar blender and puree until velvety smooth.

Remove puree from blender and season with salt and pepper to taste.

Preheat oil to 325 degrees F.

Peel and slice shallots into coins ½ inch thick, dredge them in the cornstarch and flour mix.

Deep fry the shallots until just golden brown, remove and season to taste.


Spread the puree in a circular motion around the plate.

Garnish with edamame, breakfast radish, crisp shallots, feta, fresh lime juice and soy bean oil.

Pulled autumn chicken soup with plump Ontario grains and vegetables

autumn chicken soup


Whole chicken – 1

Chicken stock – 4L (17 cups)

Wheat berries – 200g washed (1 1/2 cups)

Ontario garlic – 1 bulb

Onions – 2 split

Parsnips – 2 peeled

Heirloom carrots – 2 peeled

Cavolo Nero (black leaf kale) – 2 bunches cleaned

Thyme – 10 sprigs

Bay leaf – 1

Cracked pepper – to taste

Kosher salt – to taste


Place all the ingredients in a large stock pot and bring to a boil.

Once the soup has come to a boil, reduce to a simmer and continue to skim off any impurities that float to the surface.

Allow the soup to simmer until the chicken is fully cooked, about an hour

Remove the chicken, wheat berries and vegetables let cool. Strain the remaining stock into a clean pot and return to the stove.

Once the chicken has cooled slightly, remove the flesh from fat and bone, flake and return to the pot on the stove.

Now that the vegetables have cooled, dice them up and return them to the soup. Bring the soup back up to a boil, season and serve!

NOTE: If you can’t find Cavolo Nero, you can use regular kale.

Adobo and maple bacon stuffed cornbread

Adobo and maple bacon stuffed cornbread


Cornbread batter – 2L

Adobo puree – 100g (blend canned chipotle peppers in adobe sauce)

Maple bacon – 400g crispy chunks

Vidalia onion – 50g

Cilantro leaves – 10 pc

Fresh tomato – 1 diced

Sour cream – to taste

Lime – to taste

Salt – to taste

Pepper – to taste

Garlic – 1 clove diced


Preheat oven to 350 degrees Fahrenheit.

Grease a 24-piece mini muffin tin and fill with corn bread mix.

Mix together adobo, crispy maple bacon, and garlic.

In each muffin cup place a nice sized dollop of mixture and shake to even out.

Place corn bread in oven to bake for 20-25 minutes.

Test corn bread by poking a muffin with a toothpick. If the toothpick comes out clean the bread is finished.

Let corn bread rest to cool slightly, remove from tins.

Top each individual corn bread with sour cream, diced onion, a cilantro leaf and diced tomato.

Season with fresh lime juice, salt and pepper.

Crispy tofu with ginger edamame

Crispy tofu with ginger edamame


Medium tofu -1 block

Whole edamame – 454g in pods

Light miso paste- 20g (1 tbsp)

Unsalted butter -50g (3 ½ tbsp)

Green onions – 2 sliced

Sesame seeds – toasted

Soya sauce – 3 tbsp

Rice wine vinegar – 1 tsp

Ginger – 1 tsp minced

Vegetable oil – 2L (9 cups)

Corn starch – 100g (1/3 cup)

All purpose flour – 400g (2 2/3 cups)


Start by cutting the tofu into 1 inch cubes, dust with the corn starch and flour and put aside. At this point put on a pot of salted water to boil and the vegetable oil to heat up. The oil should be no higher than 325 degrees F. If you do not have a thermometer, you can test the oil by putting in a sprinkle of flour to make sure it sizzles. Take your time at this point.

Now that everything is coming together, in a large bowl add the miso, butter, green onions, rice wine vinegar and minced ginger.
By now the salted water is boiling. Add the edamame and blanch for 1 minute. Keep in mind the water will cool a bit and stop boiling – but it’s OK, we just want to heat them through.

Strain the beans from the water and place them into the bowl.

Begin to deep fry the tofu. Remember to test first and NOT to over fill because the oil can catch on fire.

Once the tofu has been cooked to a golden brown, toss with the edamame and coat well with the sauce in a bowl.

Place the crispy tofu and edamame around the bowl. Pour any remaining sauce over both the tofu and edamame. Sprinkle with sesame seeds and enjoy!