fbpx
Chat with a Dietitian Today... 403-301-4106 | 1-800-268-9487
Live healthFULLY and soulFULLYTM

Red and White Canada Day Recipes
Print Friendly, PDF & Email

by | Jun 30, 2021

Sweet and Savoury Food Ideas for Canada Day

a canadian flag where the red bars and maple leav are made from red fruits

Beyond buying red and white cupcakes or cookies, consider some more tasty food ideas this Canada Day that are delicious and nutritious. There are lots of ripe red fruits around you can take inspiration from – strawberries, raspberries, watermelon & cherries are all ripe to enjoy!

 

 

Savoury Watermelon Feta Salad

What you need

  • ¼ large watermelon, cubed  
  • ¼ red onion, diced  
  • 1/3 cup feta, crumbled  
  • 1 lime, zested and juiced  
  • ¼ cup shredded or diced fresh basil  
  • 2-3 tbsp olive oil  
  • Fresh ground black pepper to taste

 

Watermelon Feta Salad Recipe Image

How to Prepare Savory Watermelon Feta Salad

 

Toss all ingredients together in a bowl and enjoy!

 

Strawberry Overnight Oats

 

Recipe courtesy of Maple & Mango 

overnight oats topped with strawberries in a mason jar

What You Need

 

  • 1/2 cup chopped strawberries
  • 1 teaspoon honey or maple syrup or organic cane sugar
  • 1/2 cup rolled oats (old fashioned)
  • 1/4 cup plain Greek yogurt
  • 3/4 cup unsweetened oat milk (or milk of choice)
  • 1 tablespoon chia seeds
  • 1 teaspoon honey or maple syrup (or to taste)
  • 1/2 teaspoon vanilla extract

 

How You Prepare Strawberry Overnight Oats

 

  • Macerate strawberries:  In a small bowl, stir together the chopped strawberries with 1 teaspoon of sweetener (honey, maple syrup or organic cane sugar).  Set aside.
  • Mix:  Add the remaining ingredients to a jar, container or bowl.  Stir together until combined.  Add the strawberries and stir through.
  • Refrigerate Overnight:  Cover and place in fridge overnight (or at least 3-4 hours).
  • Serve:  Add some toppings if you like (see notes for ideas), grab a spoon and dig in!

 

 

Cherry Tomato, Basil and Bocconcini cheese skewers

 

Thread a cherry tomato, a basil leaf and a mini bocconcini cheese ball onto skewers. If desired, drizzle with balsamic vinegar and olive oil or leave it plain for a fresh and simple appetizer.

three skewers with cherry tomatoes, basil leaves and mozzarella cheese laid on a plate drizzled with olive oil and balsamic vinegar

Strawberry Bruschetta

 

We love this innovative recipe courtesy of ChefSavvy.com 

sliced strawberries on thin bagette rounds topped with mascarpone cheese

What You Need

 

  • 8 slices of baguette
  • 3/4 cup strawberries diced
  • 1/2 tablespoon lemon juice
  • 1 tablespoon basil chopped
  • 1/2 cup mascarpone cheese

 

How You Prepare Strawberry Bruschetta

 

  • Layer the slices of baguette on a baking sheet. Broil on high until toasted and lightly brown. Take out of the oven and set aside.
  • In a small bowl toss together strawberries, lemon juice and basil. Set aside.
  • Spread about a tablespoon of mascarpone cheese onto each toasted baguette.
  • Top with strawberry mixture and serve immediately.

 

 

 

Strawberry Frozen Yogurt Soda

Delicious drink idea!

a creamy pale pink smoothie drink in a clear glass garnished with strrawberry pieces

What you need

2 cups nonfat vanilla frozen yogurt,
slightly softened and divided
1 1/3 cups hulled strawberries
2 cups chilled club soda

 

How you prepare Strawberry Frozen Yogurt Soda

 

Blend 1 1/2 cups frozen yogurt and strawberries in a blender. Divide between 2 tall glasses and add 1 cup chilled club soda to each glass. Top each with 1/4 cup nonfat vanilla frozen yogurt.

 

 

We hope you and your friends and family enjoy these Canada Day Recipes. Let us know what your favorite red and white foods are in the comments!

 

 

 

Looking for more simple meal planning tips and healthy recipes for a healthier lifestyle? Sign up for our weekly newsletter for a healthy recipe of the week (and nutrition articles and videos with a balanced living philosophy to help encourage healthy habits but still save room for your favorites). Our nutrition newsletter is written by the Online / Calgary Nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.

 

Print Friendly, PDF & Email

Submit a Comment

Your email address will not be published. Required fields are marked *

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!”
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

“I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

“I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Satisfy your curiosity.

Give our Dietitians a call to discuss your nutrition needs...

403-301-4106

1-800-268-9487

 

Send us a private message. We would love to hear from you.

 
 

Suite 200, 5800-2 Street SW, Calgary, Alberta, Canada, T2H 0H2

Copyright © 2023 Health Stand Nutrition Consulting Inc. | All Rights Reserved | Sitemap | Privacy Policy | User Agreement | Website Design by Gogo Telugo

Pin It on Pinterest

Share This