Healthy Living

Mealtime Swaps: Cauliflower Rice Recipes for Every Meal

Have you heard of cauliflower rice but not yet taken the plunge? This delicious and easy alternative to traditional white or brown rice is a great way to add some fibre, nutrients, and bulk to a meal without extra carbs or too many calories. Despite being called “rice,” this ingredient is simply cauliflower shredded or chopped into small rice-sized pieces! If you find the right recipes, cauliflower rice will complement your meal perfectly. We’ve rounded up some of the best cauliflower rice dishes for you to try today!

First Things First: Homemade vs. Frozen Cauliflower Rice

You may have seen bags of cauliflower rice in the freezer section at the grocery store, or you may be intimidated by the idea that you should make your own at home. The good news? For the most part, it doesn’t really matter. If you have a food processor or grater, making your own cauliflower rice is easy, quick, and will have slightly less moisture than thawing out a frozen version. With either kind, just make sure to cook or squeeze out the extra water before you use the cauliflower in any recipe where crispiness matters.

Pizza Crust

Who doesn’t love pizza? Who maybe doesn’t love all of the carbs and calories that come with pizza….? For a lower-carb option, try making cauliflower rice crust instead of traditional wheat flour dough. While this may sound difficult, the process is simple. The most important part is remembering to squeeze out excess moisture from the cauliflower so that the crust gets nice and crispy in the oven. This recipe ups the flavour and texture by adding some cheese to the crust mixture, as well. After topping with your favourite pizza goodies, you won’t even taste the cauliflower!

Soups and Stews

Any soup or stew that calls for a rice component can be lightened up by using cauliflower rice instead. If you love comforting homestyle flavours, try this chicken and cauliflower rice soup. Bursting with flavour from all of the sautéed vegetables and aromatics, this soup is great for indulging in comfort food without the carbs. By using cauliflower rice instead of traditional rice or noodles, you’ll feel full without the added calories. For a spicier twist, try a quick version of southern jambalaya. Not only does this recipe substitute cauliflower rice for a healthier dish, but by cooking all of the ingredients as a sheet-pan dinner, you can choose to add broth and simmer later (our favourite!) or just eat as a meal without the soup component. Easy, versatile, and low-carb? Sign us up!

Photo: lisegagne via

Fried “Rice”/Stir Fry

One of the most obvious places to substitute cauliflower rice for traditional white or brown rice is in a stir fry or fried rice dish. This swap is even better because the cauliflower rice easily soaks up all of the delicious flavours in these bold dishes, so you end up with very little (if any) actual cauliflower taste. This stir fry recipe is quick and easy to adjust based on the other vegetables and ingredients you have. If fried rice is more your style, this recipe’s steps really layer the flavours to make sure that your cauliflower mixes well with the other bold, rich ingredients.


We don’t often think of vegetables or rice as breakfast foods, but one perk of using cauliflower rice is that it’s so versatile! By mixing it with some milk, you can turn the cauliflower into a creamier oatmeal-like consistency that’s healthy and inviting. This chocolate cauliflower oatmeal recipe is so delicious that even your family and friends will be happy to make the switch to cauliflower for breakfast. By using almond milk and selecting a more nutritious syrup, you can make this meal low-carb, high protein, and gluten- and dairy-free! If you’re craving eggs for breakfast, bulk up a traditional veggie bake or frittata with some cauliflower rice; you’ll get extra vitamins and fibre without having to add any carbs. This cauliflower rice and kale frittata recipe is easy to make and will start your day off right.


If your favourite sushi places are shuttered due to COVID restrictions, now is the perfect time to learn how to make sushi at home! While it won’t be as fancy as the pros, investing in a bamboo rolling mat is the only tool you need to make some delicious sushi in your kitchen. Even better news? Cauliflower rice is a great substitute for the famous sticky rice traditionally used in sushi. This simple recipe will show you how to make your sushi rolls using freshly made cauliflower rice. All that’s left is to decide what fillings and flavours you’ll try!

Whether you’re looking to permanently ditch white rice or just add some extra vegetables to your weekly meals, these cauliflower rice recipes are all fun, easy, and delicious!

Active Aging

Recipe Swaps: 6 Healthier Versions of Classic Cakes

Incorporating healthier meal choices into our daily lives is a great way to stay committed to overall wellness. These healthy options aren’t only available for your main course – desserts like indulgent cakes can easily retain all of the flavours while focusing on healthy ingredients. If you’re eager to swap some traditional ingredients like refined sugar and flour, fats, and added fillers for healthier options full of fibre and vitamins, then try these six cake recipes that are sure to impress everyone at your table.

Streuseled Zucchini Bundt Cake

Bundt cakes are a wonderful centrepiece for family meals and gatherings, and many recipes lend themselves to this whimsical shape, including this healthy twist on a streusel cake using zucchini! The moisture and fibre from the zucchini and yogurt mean that you’ll add less fat and filler than your typical cake. By including traditional spice-cake flavours like cinnamon and allspice, you’ll offset any hint of zucchini flavour. Drizzle the top with a simple frosting, or just add a little fruit glaze for a fresh summer option!

Cranberry Coffee Cake

Weekend mornings often call for a slice of coffee cake while you relax and read the paper. Fortunately, you don’t have to abandon this tradition just to stay true to your nutritional goals. This cranberry coffee cake recipe is a great way to indulge on weekend mornings without all of the refined sugars and fats. Coconut oil is a healthier alternative to the traditional butter, while ground oats replace refined flour – sweetened with honey, and you’ve made the perfect healthy coffee cake. The added cranberries provide additional sweetness with just the right amount of tart bursts. You won’t be missing any of your usual coffee flavours when you swap to this healthier recipe!

Keto Chocolate Brownies

Not many people can resist a good brownie, so set yourself up for success by making these keto brownies that are gluten-free, sugar-free, and low carb! And if that’s not enough to convince you, then the fact that everything can be mixed up in only one bowl should push this recipe into your “yes!” pile. Using flax meal and coconut flour, you’ll add fibre and whole grains to the brownies, while stevia acts as a healthier sweetener. For added crunch, mix in your favourite nuts to increase the protein! Not only will you love these brownies, but your family won’t ever be able to tell that they’re a healthier alternative to traditional recipes.

Photo: BakiBG via

Upside-Down Pineapple-Ginger Carrot Cake

A staple of summer, the typical pineapple upside-down cake is delicious – but packed with refined sugar and flour, it can quickly derail your healthy eating habits. If you’d like to make this cake a more regular part of your healthy diet, try this alternative recipe that uses carrots and whole wheat flour to add some nutritional density. The added ginger also boosts the flavour of this cake and gives it the perfect amount of spice. You can also think of this cake as a substitute for the traditional cream cheese topped carrot cake; fresh pineapple slices are a healthier choice and make the cake lighter and brighter!

Black Tie Cake

Always a decadent dessert to serve for guests (or keep all to yourself!), a chocolate mousse cake is sure to feel indulgent. This recipe doesn’t skimp on the flavour or texture, but because you’re making the mousse yourself, you can choose to use fat-free dairy and less refined sugar than commercially prepared versions. By topping with a white chocolate mousse (and perhaps some berries?), you’ll produce a beautiful black tie cake that doesn’t overindulge while delivering flavour and class.

Yogurt Cake

For a healthy take on a basic cake that you can dress up for various occasions, this yogurt cake takes, well, the cake. Not only is this recipe healthy, but you can prepare the entire thing in one bowl for under about $5 – minimal cleanup and budget-friendly are always a bonus! Because the moisture and some sweetness come from yogurt, you can significantly reduce the amount of refined sugar and fat in this cake. After baking, glaze the top with a little bit of fruit jam if you’d like to infuse additional flavour; choose something that complements other items in your meal or use seasonal fruits for the freshest summer cakes! You’ll be making this yogurt cake on regular rotation in no time.

Whether you love chocolate or fruit, complex or simple, these healthier cake recipes are sure to become favourites at your family table for years to come!

The Entertainer

Appetizers in 30 Minutes or Less: 8 Delicious Options

If you regularly host or attend parties throughout the year, having a repertoire of easy and delicious appetizers is a must. Whether you’re looking for something fresh and crisp or warm and cheesy, these eight options will have you covered for any occasion. Make sure you always have these ingredients on hand so that you can whip up a plate at a moment’s notice!

Cranberry Feta Pinwheels

Everyone loves a pinwheel—they’re easy to eat, packed with flavour, and seem to disappear the minute they’re placed on the table! These cranberry feta pinwheels are especially festive during the holidays, but their bright and bold flavour is welcome any time of year. Make sure to choose large enough tortillas or wraps to hold all of the filling for easy slicing. You can make these ahead and refrigerate for 24 hours before slicing.

Pistachio Twists

A deliciously simple appetizer that will impress everyone who takes a bite, these pistachio twists are a great addition to any food table—they can be used alongside dips or eaten alone. Frozen puff pastry forms the bulk of these twists, so make sure to always have some on hand. Spreading the crushed pistachios on both sides of the pastry sheet will ensure even coverage of the toppings. You can experiment with adding other flavours, too, like cranberries or seeds.

Fried Chicken and Pulled Pork Cornbread Poppers

For a twist on traditional jalapeño poppers, these mini muffins combine the spice and brine of jalapeño with the sweet and smooth cornbread flavour. Frozen popcorn chicken and premade pulled pork make your prep work much simpler, plus you can keep the ingredients for these poppers on hand regularly to make whenever company arrives.

Cucumber Canapes

A simple and elegant appetizer, cucumber canapes are a staple at fancy brunches and tea parties. However, guests love these small bites on all occasions because they’re a great palate cleanser between nibbles of other, richer foods. Make your prep even faster by purchasing premade herbed cheese spread rather than making your own. You can easily chill these if you make them ahead of time.

Photo: ALEAIMAGE via

Baked Cheesy Onion Dip

Onion dip is a party favourite, so impress your guests by taking it up a notch and turning the classic cold dip into a bubbling warm, cheesy appetizer. Caramelizing the onions before baking with the cheeses is a key step to building the flavour, so make sure you set up your workstation to multitask while the onions are sizzling away. Serve right out of the oven for the best experience.

Toasted Ravioli

This ravioli will become your go-to hot appetizer for gatherings all year long. Without using any special equipment, you can fry frozen ravioli and make it taste as if you’ve spent hours in the kitchen—but really, you’ll only need about 15 minutes! Using frozen ravioli cuts down on prep time and doesn’t alter the flavour at all. Serve with a marinara dipping sauce and freshly grated cheese on top.

Italian Beef Sliders

This easy appetizer bakes as a single dish but can be broken up into individual sandwiches —the perfect solution for big crowds. You can prep the sandwiches a day in advance if necessary and cook right before the party, just wait to add the melted butter and seasoning mix until you’re ready to bake. You can easily replace the meat or cheese with other varieties as your guests prefer.

Tomato Bruschetta with Garlic and Basil

If you’re looking for an appetizer that seems fancy but has minimal prep, this bruschetta checks all the boxes. A fresh appetizer that is perfect for any occasion from brunch to cocktail hour, this tomato bruschetta recipe is simple to serve at home or transport to a gathering offsite. The key to this recipe is sautéing the garlic before mixing with the other ingredients; you’ll bring out a much richer flavour than raw garlic alone. Also, make sure to generously coat your baguette with olive oil before toasting in the oven—that will ensure the crispiest possible bite! Serve with the tomato mix spooned on top or as a dip next to the baguette pieces.

No matter the occasion, everyone will love these appetizers—and you’ll love how easy they are to make!

Women's Health

Festive Pudding to Satisfy Your Hunger and Your Health

There are a lot of temptations during the holidays. Between desserts, drinks and special occasion foods, you may consume more sugar than usual. To help keep your health in check, here are a handy tip and a delicious festive dessert idea:

Don’t go to a dinner party or potluck unprepared. Normally loaded with refined sugar and carbs, desserts can get tricky — especially if you have a health condition such as diabetes.

Bringing a lower-sugar dessert is a great way to keep you on track at a potluck, and still enjoy a delicious treat with the rest of the party.

Try this fragrant and sweet pudding, which has 5.2 grams of fibre and 9 grams of protein per serving to keep you nourished and full. It’s drizzled in a fresh, fruity homemade syrup that will satisfy your sweet tooth and keep your glucose balanced.

Festive Bread Pudding
Prep time: 45 minutes + 5 min
Cook time: 1 hour + 5 min
Serves: 8


• 3 bottles (237 mL each) vanilla Glucerna, a nutritional drink with a low glycemic index
• 5 slices whole-wheat bread, cut into 2-cm cubes
• 375 mL (1 ½ cups) bran flake cereal
• 3 eggs
• 500 mL (2 cups) fresh or frozen soft fruit
• 30 mL (2 tbsp) lemon juice
• 2.5 mL (½ tsp) cinnamon
• 2.5 mL (½ tsp) vanilla extract
• 30 mL (2 tbsp) water


1. Place a rack in the middle of the oven and preheat to 175°C (350°F).
2. Butter an 8 x 11-inch (20 x 28 centimetre) mould.
3. Spread bread cubes in mould and cover with bran flakes.
4. Mix Glucerna and eggs in a bowl and pour over bread.
5. Let sit for 30 minutes until liquid is absorbed, pressing bread from time to time.
6. Bake for 1 hour or until the centre is firm.
7. For the topping, put fruit, lemon juice, cinnamon, vanilla extract and water in a saucepan and simmer for 5 minutes. Set aside or refrigerate.

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The Entertainer

A Spiced and Creamy Holiday Twist for a Classic Cookie

Snickerdoodles are a true classic, with the distinctive crackled top and sweet cinnamon-sugar coating. While this soft and chewy favourite can be enjoyed all year long, why not give it a holiday twist by adding another timeless tradition — the flavour of eggnog?

Spiced Eggnog Snickerdoodles
Prep time: 25 minutes
Cook time: 20 minutes
Makes: 20 cookies


• 1/2 cup unsalted butter, softened
• 1/3 cup granulated sugar
• 1/3 cup packed brown sugar
• 1 large egg, room temperature
• 1 tsp pure vanilla extract
• 1¼ cups all-purpose flour
• 1 tsp cream of tartar
• 1/2 tsp baking soda
• 1/4 tsp salt

• 2 tbsp granulated sugar
• 1 tbsp PC eggnog spice seasoning blend


1. Preheat oven to 375ºF (190ºC). Line two baking sheets with parchment paper.

2. Beat butter, granulated sugar and brown sugar in a large bowl using an electric hand mixer on medium-high speed until creamy and light in colour, 2 to 3 minutes; alternatively, beat in a bowl of a stand mixer using the paddle attachment. Beat in egg and vanilla, scraping down side of the bowl as needed. Set aside.

3. Whisk together flour, cream of tartar, baking soda and salt in a separate bowl. Add to butter mixture; beat on low speed just until combined.

4. Stir together sugar and eggnog spice in a small bowl. Scoop cookie dough and roll into balls. Roll balls in sugar mixture to coat.

Nutritional information per cookie: calories 100; fat 5 g; sodium 65 mg; carbohydrates 13 g; dietary fibre 0 g; sugars 8 g; protein 1 g.

The Entertainer

Swap the Figgy Pudding with These Heavenly Holiday Appetizers

‘Tis the season! As the weather gets colder, gift shopping begins, and Mariah Carey takes over the radio, you know that it’s finally the holiday season. 

Whether you’re hosting a party or want to impress your loved ones with a tasty appetizer they’re sure to love, this is the perfect master list of delicious fan favourites. From sweet to savoury to 19+, these recipes are perfect for sharing with your holiday guests. 

Cranberry Brie Bites

This classy, upscale holiday appetizer will leave your guests begging for more. The recipe is easy to make and beginner-friendly with a quick 35 minute completion time and a yield of 24. This recipe tends to be a fan favourite, with reviewers on Delish loving the cross between the sour-sweet flavour of the cranberry mixed with the savoury brie. Overall, this recipe boasts a 4.7-star rating with over 420 reviews—it’s guaranteed to satisfy your holiday hankerings!

Pull-Apart Christmas Tree

Anything shaped like a Christmas tree is likely to bring up the holiday spirit! If you’re a fan of classic cheesy bread, this has the perfect celebration twist. The flavours of garlic, mozzarella, and dough make it a hit for all audiences with very little effort. Mix it with a side of marinara and serve! One serving yields 8, but you can easily double it. Its preparation time is 20 minutes, followed by a 20-minute cooking period. Plus, this easy-to-eat appetizer is perfect for serving at larger family celebrations!

Cheddar Holly Crackers

If you’re looking to impress your guests with an aesthetic and delicious appetizer, these cheddar holly crackers are perfect for your get-together. The crackers are perfect passing-by snacks, and they are sure to be popular with the younger members of your holiday celebration. The recipe takes 2 hours and 30 minutes to complete and yields 4 dozen cheddar crackers. Plus, you can make them into any shape you desire, from snowmen to presents and trees.

Photo: courtneyk via

Hot Toddy with Charred Oranges

Say, what’s in this drink? Even if it’s cold outside for your holiday celebration, warm your guests up with a smoky, festive mix between roasted citrus and bourbon. You’ll feel sophisticated and classy presenting and drinking this delicious concoction by the fire. Truly, this drink will be the talk of the evening. 

Pimiento Cheese Deviled Eggs

This recipe provides the perfect twist on a classically festive holiday dish. The cheese adds a rich, silky quality to the deviled eggs and a punch of savoury flavour. These are easy to serve and share with as many guests as you’d like. Plus, they are relatively cheap to buy and easy to make. The recipe yields 12 eggs and takes a total of 40 minutes to complete. Add some roasted red pepper seasoning to top off the eggs and to give them a festive flavour and decorative colour pop. 

Healthy Christmas Hummus Wreath

When it comes to appetizers, dips and sauces are always a go-to staple for the evening—so why not make it festive and healthy? This gorgeous (and delicious) recipe from Two Healthy Kitchens has simple, easy-to-use ingredients that will make this recipe a staple for holiday hosting. The recipe produces one serving platter and is ready for guests in less than 30 minutes. Not only is it quick, easy, gluten-free, and vegetarian, it also sports a 4.6-star rating among the community of holiday hostesses. Add some nutrition (and decoration!) to spread your celebration into a success!

Whether you’re looking for fun, festive, unique, or stand-out, you’re sure to wow your loved ones with any one of these tasty appetizer recipes. Enjoy!

The Entertainer

Creative Cooking: 6 Thanksgiving Side Dishes to Try This Year

As you plan your Thanksgiving feast this year, you’ll undoubtedly place traditional favourites front and center—but don’t stop there! Let your creativity shine by featuring a few unusual side dishes with bold flavours and beautiful fall colours. Who knows, you just may find a new favourite that the whole family loves!

Charred Sweet Potatoes with Hot Honey Butter and Lime

Looking for a sweet potato dish that isn’t quite so sweet? These charred potatoes paired with a spicy honey butter sauce are the perfect alternative. Choose smaller sweet potatoes so that portions are right for your guests, and make sure you get a good crisp on them in the oven. The sauce is easy if you use room-temperature butter; just incorporate honey and hot sauce, then spread on the potatoes. Garnish with roasted pumpkin seeds for a festive crunch, and let guests squeeze lime over the top as they enjoy.

Baked Pineapple and Cheese Casserole

Serving pineapple at Thanksgiving isn’t common, but pair it with cheese? That’s truly a rare dish. Once you try this delicious treat, you’ll put it into your regular holiday rotation. Start by coating cheddar cheese with flour and sugar, then add in drained pineapple. Create your topping by crushing Ritz crackers and mixing them with butter and the pineapple juice. Bake everything together until the top is crispy and the cheese has melted. This side dish is the perfect complement to the more savoury items on the table, and even guests who don’t typically love pineapple will ask for seconds!

Glazed Shallots with Chile and Thyme

Adding a little spice to your Thanksgiving table this year is sure to make it memorable. These glazed shallots are a great complement to the richer, traditional side dishes and offer the perfect balance of spice and flavour. The key is to sauté the shallots in butter until they’re golden on all sides, then transfer them to the oven to finish baking with sprigs of thyme, chile, and sugar. The glaze that forms is memorable enough that your guests will ask for the recipe next year!

Photo: Stígur Már Karlsson /Heimsmyndir via

Asparagus Puff Pastry Tart

Creamed spinach or green beans are typically the green vegetables on the Thanksgiving table. Try something new this year by serving asparagus puff pastry tarts. These tarts could even double as the biscuit, too! Using store-bought puff pastry dough, form enough shells so that each guest can have their own. Cook the puff pastry shells for about 10 minutes, then remove and use a fork to press down the middle so it stays flat. While these cool, cook your asparagus on the stovetop to give it a nice sear on all sides. Make a sauce using sour cream, horseradish, and spicy mustard, then spread into the pastry shells. Add several asparagus spears on top, and you have an easy yet sophisticated dish!

Vegan Wild-Rice-Stuffed Butternut Squash

It’s always a good idea to offer vegetarian and vegan meal options for your guests, so this dish could serve as the main course for those skipping the turkey. For everyone else, this stuffed butternut squash is a delicious side dish that could easily replace more traditional stuffing recipes. Roast the squash halves with a rub of maple syrup, vinegar, and oil for about 40 minutes until tender. While it’s baking, prepare your wild rice filling by cooking your rice of choice with onions, cayenne pepper, curry powder, and some cinnamon. These flavours mix wonderfully with other traditional dishes. Add some chunks of squash, cherries, and sage to cook, then spoon the finished mixture into the roasted squash halves and top with walnuts.

Winter Brussels Sprout Salad

Instead of relying on cooked vegetables for your Thanksgiving table, try this delicious raw brussels sprout salad instead. Combining thin strips of brussels sprouts with roasted grapes, pecans, and orange segments adds bright flavours to your table. The star of this salad is the dressing made from balsamic vinegar, oil, brown sugar, and red pepper flakes. Coat the brussels sprouts with the dressing and massage them into the leaves to tenderize a bit before adding the rest of the ingredients. Your guests will welcome these crisp, fresh flavours alongside more traditional dishes.

Incorporate one (or more!) of these creative side dishes into your Thanksgiving menu this year!

Women's Health

It’s Pumpkin Season! 5 Healthy Fall Recipes You’ll Love

Hello, pumpkin season! 

Pumpkin is not only tasty, it’s also a superfood because it is high in Vitamins C and A, which help with eye health, boosting immunity, heart health, and more! Below is a list of five creative and tasty recipes that include this delicious and nutritional fall produce.

Pumpkin Muffins

Who doesn’t love a muffin on a crisp fall morning? These muffins are made with flour and oats; plus, they are sweetened with honey and use coconut oil instead of butter. They also leverage cinnamon, ginger, and nutmeg to spice up the pumpkin, giving them a well-rounded taste. Add some extra protein by topping these muffins with an almond or peanut butter spread.

Pumpkin Soup

This recipe is fast, easy, comforting, and vegan! The recipe uses coconut milk instead of dairy milk, creating a nice, silky texture. Plus, it takes only 30 minutes to prepare, with the majority of the time used to cook the soup. The wonderful combination of onion and garlic with honey and curry powder is sure to leave you wanting more!


Protein Pumpkin Pancakes

Not only is this a healthy pancake recipe, but it is fast and easy to make with just five ingredients—egg whites, pumpkin puree, vanilla protein powder, pumpkin spice, and baking powder. It’s a perfect way to spice up the normal buttermilk pancakes, adding more flavour and spice for a perfect cozy fall morning. For a low-sugar option, be sure to top off the cakes with warmed agave or honey to create a syrupy texture.

Pumpkin Overnight Oats

If you’re seeking a taste and texture close to pumpkin pie, these oats are just the thing. This quick breakfast takes just 5 minutes to prepare and uses superfood ingredients that include rolled oats, Greek yogurt (or, you can substitute for protein powder), chia seeds, pumpkin puree, non-dairy milk, and a sweetener and spices of your choice. You can also use quinoa as a substitute for oats to change up the texture. Prepare them the night before for a quick grab-and-go on a hectic morning! 

Pumpkin Pasta

A classic alfredo pasta with the addition of a pumpkin puree is sure to leave you wanting more! This comfort food recipe is fully vegan, paleo, and gluten-free, all while providing your body with essential nutrition. Zucchini serves as a substitute to traditional high-carb noodles, and the sauce is made from cauliflower. Then, the dish is topped with pumpkin and kale. You can also get creative by changing up the recommended ingredients. For example, if you aren’t a fan of zoodles, you can substitute them with a whole-grain or gluten-free pasta. 

Ultimately, these pumpkin-themed recipes are sure to inspire your taste buds and leave you with all that autumn flavour satisfaction. Enjoy!