Looking for great healthy eating tips, recipes and inspiration?

Dietitian of Canada presented Nutrition Month in March and offered up 3 great tools for healthy eating.  There’s the EaTracker for planning tracking and analyzing your daily food intake – we use eaTracker to analyze our recipes for the Pure Prairie Eating Plan book and blog.  There are also 2 other apps to keep you inspired and informed – eatipster gives you a healthy eating tip each day and cookspiration has 6 categories of recipe ideas:  energize me, get prepared, kid approved, pick me up, post workout and snack attack.  The recipes are chock full of yummy, healthy, and colourful whole foods.

Nutrition Month also inspired another great on-line tool called Make It Take It with lots of good “Pack and Go Solutions” for when you need to take a lunch, eat on the run or just want to have a family picnic/outing.  There are recipes for soups and sides, main dishes, snacks and desserts and smoothies.   Here’s a sample recipe from their site:

No-Bake Lemon Pecan Cheesecake Cups

Makes 4 Servings


1 tsp (5 mL) unflavoured gelatin
2 tbsp (30 mL) water
1/3 cup (75 mL) granulated sugar
4 tsp (20 mL) grated lemon zest, divided
1 cup (250 mL) Canadian Ricotta cheese
3/4 cup (175 mL) 2% plain yogurt
1/4 tsp (1 mL) vanilla extract
3 tbsp (45 mL) chopped pecans, toasted


In a saucepan, sprinkle gelatin over water; let stand for 5 min to soften. Heat over low heat, stirring, for 1 min, just until gelatin is dissolved. Add sugar and 1 tbsp (15 mL) of the lemon zest and heat, stirring, for about 2 min or until sugar dissolves. Remove from heat. In a food processor, purée Canadian Ricotta cheese until smooth. With motor running, add gelatin mixture through feed tube and process until blended. Add yogurt and vanilla; pulse until combined. Sprinkle half of the pecans in the bottom of 4 tall glasses or dessert dishes; pour in cheese mixture, then sprinkle with remaining pecans and lemon zest. Cover and refrigerate for at least 1 hour, until set, or for up to 2 days.

Nutritional information

Per Serving
Energy 238 calories
Protein 10 g
Carbohydrate 23 g
Fat 12 g
Fibre 0.7 g
Sodium 86 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient % DV*
Calcium 20 % / 218 mg
Vitamin B12 23 %
Selenium 22 %
Phosphorus 16 %
Zinc 15 %