SOUPS & SALADS

Minestrone soup
This is a great soup to make at the end of the week when you have a lot of produce to use up.

Autumn supper salad
Use the leftovers from the Roasted pork tenderloin with autumn vegetables and fruit recipe to create this simple and quick healthy meal.

Italian-style hamburger soup
Hamburger soups are everyone's favourite. This simple scratch version can be made with just about whatever vegetables you have in the fridge or freezer.

Fresh herb shaker
Ever wondering what to do with all the fresh herbs in your garden or how to use up fresh herbs you buy at the store? Here is your solution: freeze them.

Leaf lettuce salad with goat cheese stuffed peaches
This recipe is a great dish for entertaining guests.

Mixed bean and spinach salad with fresh herb dressing
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.

Market-fresh gazpacho
Gazpacho is a very refreshing chilled soup, full of delicious vegetables and perfect for hot summer evenings.

Rainbow summer salad
This salad, which includes Canada's Food Guide's recommendation to eat dark green and orange vegetables, will keep for up to 2 days, refrigerated.

Fresh herb soup
Using a variety of fresh herbs adds a lot of flavour and complexity to this soup without the need for added salt.

Salade Niçoise with lemon and garlic dressing
This recipe incorporates heart-healthy tuna and oils.

Chinese hot and sour soup
This traditional soup usually contains a lot of salt. Try this low-sodium version at your Chinese New Year celebration.

Mexican supper salad
This salad is great for dinner and the leftovers are perfect for lunch. Just add the salad to a whole-grain wrap and you have a quick and easy meal.

Low-sodium chicken or vegetable stock made from scratch
No need to add salt to this flavourful stock, because it all comes from the chicken and vegetables. It makes lots of stock so it is important to know that it freezes well.

Mango and endive with candied almonds
This recipe is great to take to a friend’s house. Add the candied almonds just before serving.

Ginger and spice dahl soup
Dahl is a staple recipe in many Indian and Pakistani homes consisting of pulses (dried legumes). It is very easy to make and has lots of flavour, which typically is the perfect match to be served with some bread or rice.

Toasted quinoa salad
This ancient grain still lives up to its high protein profile and delicious taste in this salad. It’s also a great make-ahead for lunch the next day or easy side dish.

Wheatberry orange salad
These whole-wheat kernels can be cooked and then frozen for an easy grain salad or side dish. They are slightly chewy and have a wonderful texture that combines perfectly with the fresh and dried fruit and nuts.

Split pea and spinach soup
The ease of split peas requires no soaking and still has fulfilling qualities and has added vitamins with spinach, not to mention a great colour contrast for your eyes to enjoy as well as your stomach.

Thai tofu salad
Tofu is available in the produce aisle of many grocery stores in a wide variety of textures. You can also find tofu in health-food stores or organic sections of grocery stores as well.

Fibreful pasta sauce
This is one of the most versatile sauces around. You can eat it as a vegetable chili on its own, or toss it with your favourite whole-wheat pasta.

Spinach and tuna salad
This salad is one large serving for dinner or easily can serve 2 for lunch.

Steak and tomato soup
Chockfull of vegetables and beef, this soup tastes fresh and delicious with little effort to get it on the table. 

Spinach salad with blueberries and feta cheese
Spinach is a dark green leafy vegetable that is a good source of beta-carotene.

Fresh spring vegetable soup
Use fresh herbs and vegetables to really make this soup taste like spring. It packs easily for lunch.

Broccoli and shredded carrot salad
This salad is great for a summer potluck and a crowd-pleasing way to serve up vegetables.

Black bean couscous salad
This salad is very portable and is great for lunch. It is also a good source of whole grains and beans, a healthy alternative to meat.

Orange salad (South Africa)

Salad Montego (Jamaica)

Swiss chard and navy bean soup
This soup is a great low calorie filler for your afternoon munchies. Or, add a slice of whole grain bread for a great take-along lunch.

Easy vegetable soup for one
This soup is very versatile. Use any vegetable you have in the fridge for a quick and easy lunch or dinner. Enjoy with a whole-grain crusty bun and glass of low-fat milk for a complete meal.

Crock-pot white bean and mushroom chowder
This soup is a great way to use dry beans without much effort or soaking. Serve it with a nice piece of whole grain bread.

Easy coleslaw
This salad can be refrigerated up to three days.

Tomato and lentil soup with cashews
This soup freezes very well. You can thaw overnight in the fridge before reheating or place in a pot over low heat to thaw and reheat in one step. 

Creamy broccoli soup
Broccoli adds fibre and vitamins, and the milk offers much-needed calcium. This recipe is quick to make.

Asian style curry veggie stew
Traditional curry dishes are high in saturated fat due to the use of coconut milk. This recipe uses no coconut milk, but maintains its spicy, curry flavour.

Greek pasta salad
This recipe focuses more on vegetables and less on pasta. It’s a great salad to accompany a barbecued meal.

Potato and green bean salad with mint yogurt dressing
This recipe is very creamy tasting, but has little fat. It’s a perfect addition to a summer potluck.

Grilled steak salad with sesame vinaigrette
Steak is a summer favorite and this salad makes it easy to keep portions of red meat in check. It’s an easy summer dinner.

Shrimp salad with gazpacho dressing
This is a perfect salad that highlights dark, leafy greens. It is light and refreshing – perfect for a summer evening. 

Mixed bean and spinach salad
The spinach in this salad is best served hot. If you prefer a cold salad, simply chop uncooked baby spinach and add it to the bean mixture, and use red onion instead of shallots.

Salmon, bean and orzo salad
This salad is perfect to tuck into your lunch bag for work. If you don’t have time to cook salmon, simply use two cans of salmon instead.

Purple vegetable slaw
This salad is a fabulous accompaniment to grilled meats. Or serve with soup for a light meal.

Old-fashioned mushroom barley soup
Barley is a grain with a slightly nutty flavour and soft texture, is high in soluble fibre, which research has shown lowers blood cholesterol. It is an excellent base for soups: it’s inexpensive, filling and nutritious. This is a basic recipe; add any other vegetables you like, such as leeks, green beans, cabbage, turnip, sweet potato or squash.

Roasted beet and orange salad
This is a dish from southern Spain, made with smoked salmon and cheese (which are optional). You could also add slices of apple, pear, fennel or radishes.

Asian chicken pasta salad
A good choice for a luncheon, buffet or summer supper, this salad is wonderful served while still warm, though it can also be made ahead and served chilled or at room temperature.

Quick spinach salad
It’s easy to keep the ingredients for this salad on hand. You can also add croutons, chopped red or green onion, celery, mushrooms, grapefruit, apple, orange, cherry tomatoes, kidney beans or chickpeas.

Chilled melon and yogurt soup
A hint of ginger and fresh mint adds sparkle to this light, refreshing warm-weather soup. Serve it as first course for brunch, lunch or dinner. A ripe cantaloupe is very flavourful; an unripe one is not, so choose one that has a sweet fragrance and yields slightly to pressure at the blossom end. 

Green onion dip
If you don’t have a blender or food processor, use low sour cream or light cream cheese instead of the cottage cheese, and mix by hand. Add any other fresh herbs that you like—dill, basil, coriander.

Everyday vinaigrette (five variations)
Herb Dressing, Poppy Seed Dressing, Ginger-Garlic Dressing

Lighthearted Caesar salad
Here’s a version of this very popular salad with less oil than usual and without the egg — without sacrificing flavour.

Vegetable chowder with back bacon
How Heart&Stroke dietitians made this recipe healthier.

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