The cold weather makes us want to retreat indoors, sit by the fireplace and indulge in comfort foods. Unfortunately, typical comfort foods tend to be high in flavor, but low in nutrition. These four recipes are delicious and are high in protein, which we need for energy over the winter. You won’t have to worry about taking second portions.

Sweet Potato and Black Bean Chili







Serves 6

Pair with warm, crusty bread for a real winter’s treat.

2 tbsp                   extra virgin olive oil

1                              onion, chopped

2                              medium sweet potatoes, chopped

2                              cloves garlic, minced

1                             14 oz can black beans, drained and rinsed

1                             28 oz can chopped tomatoes

Salt and pepper to taste

Chili flakes to taste

Dash of hot sauce

1 tsp                      ground cumin powder


  1. Heat oil in a large pot and add onion, sweet potatoes and garlic. Sauté on medium-high heat for 10 minutes, until onions are softened.
  2. Add black beans, tomatoes and seasonings and cook for approximately 30 to 40 minutes. You may need to add a bit of water if the mixture is too thick.
  3. Serve hot.


Mom’s Tuna Burger Melts

Makes 6 to 8 patties

Preheat oven to 300 degrees F

2                             170 g cans of chunk light tuna, drained

Chives or green onions to taste

2                              hard boiled eggs, chopped

¼ cup                    diced pickles

½ cup                    celery, diced

Sliced olives to taste

Parsley leaves to taste

Salt and pepper to taste

1-2 tbsp               light mayonnaise

Light processed cheese slices

Whole wheat burger buns

  1. In a large bowl, combine all ingredients, except for cheese slices, and mix well.
  2. Using an ice cream scoop, form tuna mixture into six to eight patties and place on a greased baking sheet.
  3. Top each patty with a slice of cheese and bake for approximately 20 minutes, until cheese has melted.
  4. Heat burger buns place patty in the centre of each bun.

Tip: for a low-carb option, have the patty without the bun, or wrap in a lettuce leaf.


Vegetarian Stew

Serves 6 to 8

The addition of tofu will help boost up the protein in this flavorful stew.

2 tbsp                   extra virgin olive oil

2                              cooking onions, chopped

1                              clove garlic, minced

1/2                         small cabbage, chopped coarsely

2                              carrots, peeled and chopped

125 g                     package tofu, drained and chopped

1                              28 oz can diced tomatoes

Salt and pepper to taste

Dried parsley to taste

  1. Heat oil in a large pot and add onions, garlic, cabbage and carrot. Sauté for 5 to 7 minutes on medium-high, until onions are soft.
  2. Add tofu, tomatoes and seasonings and simmer for 45 minutes.
  3. Serve with warm, crusty bread for dipping.


Mango Chicken

Serves 2

  • Preheat oven to 375 degrees F

2                              boneless, skinless chicken breasts

pinch                     ground ginger

5                              canned mango slices, cut in matchsticks

¼ cup                    canned mango liquid

Snipped mango liquid

Salt to taste

  1. Place chicken breasts in a baking dish and sprinkle with ginger and salt to taste. Cover with mango slices, mango liquid and cilantro to taste.
  2. Bake in preheated oven for 30 to 40 minutes, or until chicken reaches an internal temperature of 170 degrees F. and is no longer pink inside.


Grocery List:

Use this handy grocery list to help make your shopping trips faster and more organized.

Vegetable and Fruits

  • Tomatoes
  • Onions
  • Celery
  • Chives or green onions
  • Sweet potatoes
  • Garlic
  • Fresh cilantro
  • Cabbage
  • Ground cumin
  • Dried parsley flakes
  • Ground ginger

Meat and Proteins:

  • Extra-firm tofu
  • Eggs
  • Cans of chunk light tuna
  • Skinless chicken breasts (2)
  • Light mayonnaise
  • Canned black beans


  • Low-fat cheese slices


  • Canned diced tomatoes
  • Mango slices
  • Black olives
  • Chili flakes
  • Hot sauce of choice
  • Pickles (preferably dill)


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