Author Archive

Merry Christmas and Happy Holidays!

December 24 2019

By MealEasy in Uncategorized

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The Scoop on Salt

August 22 2013

By MealEasy in Articles, Health & Wellness

heart healthy meal plan

A diet high in salt is a major cause of heart disease and stroke. Increased blood pressure causes an estimated two thirds of all heart attacks around the world. The average person consumes about 4000mg of salt a day – that’s over 1 1/2 times the recommended amount of 1500mg, which is roughly 2/3 teaspoon.

What can you do to lower your sodium intake? It’s easy, eat at home. Studies have shown that 77% of sodium comes from processed foods and food eaten outside of the home.

To help reduce added, unnecessary salt:

* Cut down on prepared and processed foods

* Eat more fresh vegetables and fruit

* Reduce the amount of salt you add while cooking or baking

* Prepare your own meals at home Continue reading

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Infuse it! Oil, Vinegar & Herbs

August 01 2013

By MealEasy in Add Flavour, Articles, Recipe

Infuse oils and vinegarDo you have a surplus of fresh herbs growing in your garden? One great way to use these herbs is to make flavored vinegar and oil. It’s incredibly simple.

To make flavored vinegar, start with good quality vinegar such as white wine vinegar, red wine vinegar, rice vinegar or apple cider vinegar.  Next, add some washed and dried herbs such as rosemary, tarragon or a combination of herbs such as rosemary, parsley, thyme and sage. How much should you put in? Well that depends on the size of your container. You want enough herbs to impart flavor but not too much that it overpowers the vinegar. Start with a small amount of herbs and then taste the vinegar after a couple of weeks to see if it needs more herbs. Continue reading

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Royal Meal For a New Mother

July 22 2013

By MealEasy in Articles, Recipe

Catherine, the Duchess of Cambridge, was admitted to hospital in labor on Monday, July 22. As the world awaits the birth, MealEasy‘s Chef Paul Routhier has designed a delicious meal in celebration of Kate Middleton.

High in iron, vitamins A and C, and less than 450 calories, this energizing meal will replenish much needed nutrients post-pregnancy.

Want the grocery list? Get in touch!


Baby Spinach & Strawberry Salad

Servings: x4 Prep Time: 10 minutes 

  • 2 tbsp canola oil
  • 2 tsp vinegar, cider
  • 1 tsp maple syrup
  • 1 tsp Dijon mustard
  • 8 cups spinach, baby
  • 1/2 onion, red, sliced (~1 1/3 cups)
  • 16 strawberries, fresh
  • 2 tbsp walnuts, roasted, chopped Continue reading
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Habits of Healthy Eaters

July 16 2013

By MealEasy in Articles, Children, Family, Planning Tips

healthy meal planning

Getting kids to eat vegetables can be frustrating at the best of times. Blending kale to hide it in a soup is one way, but an easier way may be to involve them in planning, shopping and cooking delicious family meals.

Young children love to role play “parents” and if given the chance to plan a lunch or supper, they might pleasantly surprise you with their culinary creativity.

The MealEasy online meal planning app is an easy and fun way for kids to feel proud about the food they eat. They can select meals that look good, contain ingredients they like and generate an organized  grocery list to help mom and dad shop in the store. Children, especially tweens and teens, can surf through the recipes and select favorites that they enjoy making and eating.

A Little Planning Goes a Long Way

Building healthy eating habits early in their lives ensures children will get the most from their bodies and live life to the fullest, one carrot stick at a time. After all, being healthy is about making a choice to live a healthy lifestyle. One with moderation, exercise, and of course, a little planning.

Get started today at and Taste the Good Life.

There's a Gourmet Chef in Every Child

Watch Haile’s speech at TEDxKids @BC, “There’s a Gourmet Chef in Every Child”


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Chicken Cacciatore, Steamed Green Beans & Simple Garlic Mashed Potatoes

July 11 2013

By MealEasy in Articles, Planning Tips, Recipe

Give this delicious recipe a try this weekend. 

Email the number of servings you want to prepare, and we’ll send you the revised recipe and grocery list!

Servings: x4
Ready In: 40 min
Cuisine Type: Italian Chicken Cacciatore

Chef Paul’s Comments:
Mushrooms, red wine and tomatoes are here in this luscious Italian classic.

Wine Pairing Suggestions:
Corbieres (Languedoc) or Pinot Noir (Oregon)
This dish can handle a fairly robust Red wine. Continue reading

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Weight Maintenance Strategies from a Dietitian

June 21 2013

By MealEasy in Articles, Nutrition, Weight loss

Guest Blog by Angela Dufour, MEd., PDt., IOC Dip Sports Nutrition, Nutrition in Action and Author of PowerFUEL Food: Planning Meals for Maximum Performance


As a dietitian, I regularly see clients who may easily be able to maintain healthy body weights, as well as those who struggle to reach a healthy weight. Although everyone is different and there isn’t one guaranteed, no-fail method to weight loss or maintenance, there are certain dietary approaches supported through research which can assist us in achieving a healthy weight.

Topping the list of helpful weight maintenance strategies is appropriate meal planning. Because let’s face it, we all know what it’s like to have a long, hectic day at work or a week with more things going on than hours to do them. Whenever this happens, we often find ourselves too busy and too tired when meal times roll around.lose weight with meal planning

The daily rush can potentially lead to developing poor nutrition habits such as compensating pre-planned, well-balanced meals for quick and simple fixes like fast food restaurants, take-out, and processed convenience foods. Not only does this become costly, it can lead us to consume more than our adequate amount of calories, as well as higher amounts of saturated and trans fats, salt, and added sugars – additives that should be limited if we’re looking to achieve a healthy diet.

Continue reading

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Oh My! Fast, Fresh & Easy Homemade Salad Dressings

June 17 2013

By MealEasy in Add Flavour, Articles, Recipe

Spring is a wonderful time for salad greens, sprouts and other tender leaves that can be mixed together to make beautiful, healthy salads. Fresh tender baby spinach with arugula, baby kale and bok choy leaves are just awesome. Adding more salads to your weekly meal plan is a good way to lose weight as long as you avoid high fat dressings.

Each of the following recipes makes about ½ a cup of dressing. All three can be made in less than 10 minutes and will last in the refrigerator for weeks.

Here are a few of our favourites:


Raspberry Vinaigrette

A wonderful dressing for baby arugula, mixed greens or a spinach and apple salad.

1/2 cup fresh raspberries

1/2 cup olive oil

3 tablespoons raspberry vinegar or white wine vinegar

1 shallot, chopped

1 teaspoon honey

½ tsp salt

½ tsp pepper, freshly ground

Place everything in a food processor or blender and puree.

Continue reading

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Easy Father’s Day BBQ Ideas

June 12 2013

By MealEasy in Heart Health, Holiday, Weight loss

healthy meal planning father's dayMealEasy’s Chef Paul recommends this fabulous heart-healthy meal for Father’s Day:

Grilled Pork Chops with Feta & Tomatoes
Grilled Sweet Potato & Asparagus
Fresh Fruit with Vanilla Sour Cream

It’s Father’s Day this Sunday and what better way to show dad you love him than by letting him relax so you can take over the grill!

Here’s your chance to show dad that the grill can cook more then steaks, burgers and sausages. Yes, you can even grill heart-healthy vegetables!

We’ve assembled a super easy and supremely tasty barbecue feast fit for the King of the household. With a yummy grilled pork chop featuring Mediterranean flavors, grilled asparagus and grilled sweet potato with a dessert featuring fresh fruit. Dad won’t even notice that it’s fewer than 15g of fat!! That’s less than a tablespoon including the desert! Taking care of dad’s heart on Father’s Day – what says I Love You better than that?!

So grab those BBQ tongs and get grillin’! And the best part about grilling – there’s no pots and pans to clean up afterwards!


Download your own Father’s Day Menu Now
Download Father’s Day Menu Grocery List

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Save Money with Meal Planning

June 10 2013

By MealEasy in Articles, Planning Tips, Save Money

Save money with meal planningAre you a last minute shopper? Are you adding to your shopping list at the same time as trying to find the shopping cart in the store? Don’t worry, you’re not alone. But there is another way!

Meal planning is the best way to shave off hundreds of dollars from your monthly grocery list and reduce grocery shopping stress. MealEasy can help!

How does meal planning save money? Continue reading

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