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-Jordan, Lasell College
Sean shows how to make pesto chicken with noodles. (MP4, 01:36)
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-Sean, Delgado Community College
Karlene makes a Mediterranean tabouleh/quinoa salad. (MP4, 04:28)
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-Karlene, University of Alabama
I like to do a veggie, chip, and dip plate. I use packaged hummus and guacamole from the grocery store and serve it with baby carrots, sliced cucumber, sliced red pepper, and organic blue corn chips. It has 3 to 5 servings of vegetables, 1 serving of a meat alternative, and 1 serving of grains.
-Laura M., University of Guelph
I love plain rice cakes with natural peanut butter! It's my go-to healthy snack.
-Christine C., University of Manitoba
Draining a can of chickpeas, rinsing them, and then roasting them in the oven with your favorite seasoning makes for a great snack.
-Erika B., University of New Brunswick
When making simple foods like spaghetti, add fresh ingredients like mushrooms and peppers in addition to the canned sauce to add nutritional value.
-Clarisa S., University of Guelph
You can buy rice or ramen noodles, which are very cheap. Combine them with low-sodium chicken broth and add fresh veggies (spinach, carrots, garlic, celery). Cook it all together and it becomes a really healthy soup. You can even replace the noodles with any other type of pasta. You can also add anything else, like potatoes, other veggies, or chicken.
-Victoria B., University of Guelph
I make canned pasta sauce healthier by adding fresh chopped veggies like mushrooms, carrots, peppers, onions, and fresh herbs. For protein I sometimes add a can of tuna or soy protein. Add fresh grated Parmesan cheese and mix it into some pasta, and you have a tasty and more nutritious meal.
-Valerie J., Northern College of Applied Arts and Technology
One thing I do with ramen noodles is add lots of spinach and an egg. I try to eat veggies or fruit on the side, such as in a smoothie.
-Ashley I., Southern Alberta Institute of Technology
I love cooking with packaged quick-make rice. It's so easy to make the rice and give it flavor with a package of low-sodium chicken or beef broth. Chop up a chicken breast and cook it in spices and toss it in. Buying frozen broccoli or cauliflower always saves me when I'm in a rut; it cooks quickly and throwing it into your quick-make rice makes for a nice stir-fry dish.
-Chelsey T., University of Guelph
Put a can of tuna in your mac and cheese; this fills you up quickly and keeps you full.
-Jessica R., University of Guelph
