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Latest updates 03/19/2019
March is National Nutrition Month, the perfect time to add some new healthy recipes to your weekly repertoire, and our FoodFit program has got you covered. 

Heading into its fifth year, FoodFit helps people living on low incomes overcome barriers to living a healthy lifestyle by building nutrition knowledge and skills, and cooking healthy meals in a supportive, welcoming environment. 

Here are three favourite dishes from FoodFit that you should try out this month, and some lessons you’ll learn when you make them.

Basic Overnight Oats

Ingredients (makes one serving)
  • 1 cup milk (dairy, almond, soy, coconut)
  • ½ cup rolled oats
  • Toppings of choice: ground cinnamon, allspice, or nutmeg; ground flax seeds; hemp or chia seeds; unsweetened dried coconut; assorted nuts; granola; applesauce; peanut butter or nut butter; fresh or frozen fruit; sliced banana; pure maple syrup or honey; plain yogurt
  1. In a mason jar or small bowl, stir together milk, yogurt, and oats.
  2. Add toppings. Choose a few flavourings from the toppings list such as: peanut butter, berries, applesauce, cocoa powder, and cinnamon. 
  3. Cover and refrigerate overnight (or for at least 6 hours). 
  4. Serve cold. 
Arm your food routine with recipes like this basic overnight oats breakfast — they save you time because they’re so quick to prep, and they prevent meal ruts because it’s so simple to tweak them to your tastes.

With oatmeal, the sky’s the limit when it comes to toppings and flavours. You can change this recipe up based on what you have on hand, what fruits are in season, or what you’ve got a hankering for.

Three Sisters Soup


Ingredients (makes 10 servings)
  • 2 cups cooked hominy (lyed corn)
  • 2 cups cooked lima beans
  • 2 cups peeled and cubed acorn squash
  • 1½ cups diced peeled potatoes
  • 4 cups water
  • 4 cups broth
  • ¼ teaspoon salt and pepper
  1. In a large pot over medium-high heat, combine hominy, lima beans, squash, potatoes, water, and broth. Bring to a boil, then reduce the heat to low and simmer until vegetables are soft, about 30 minutes.
  2. Season with salt and pepper and serve.
This recipe is from Ogwakwi:yo, an adaptation of the FoodFit program for Six Nations community members. Three Sisters Soup is a traditional Native American recipe from the Haudenosaunee (Iroquois) nation. The term "three sisters" refer to corn (maize), squash, and beans.  The three plants were planted together and, like close sisters, supported each other's growing process. 

Food can be a powerful tool to express, honour, and share our culture and traditions. The Three Sisters Soup teaches us that food and cooking can be as much about building connection and community as about nourishing one’s body. Try preparing and enjoying this dish with a friend or family member, and take pleasure in the experience of eating with others.

Pita Pizza 


Ingredients (makes as many pizzas as you’d like)
  • Whole-grain pita or naan bread
  • Tomato salsa
  • Your choice of cheese: Feta, crumbled / Cottage cheese / Goat’s cheese / Mozzarella, shredded / Aged cheddar, shredded / Ricotta
  • Your choice of toppings: Peppers, chopped or sliced / Spinach, blanched / Zucchini, thinly sliced Mushrooms, sliced / Broccoli, blanched and chopped / Olives, pitted and sliced / Pineapple (fresh or canned), chopped / Grape tomatoes, halved
  1. Preheat oven to 400°F.
  2. Place pita or naan on baking sheet, and bake for 5 minutes.
  3. Spread tomato salsa on baked pita or naan.
  4. Sprinkle with cheese of choice.
  5. Add toppings of your choice.
  6. Return to oven and bake for 10 to 15 minutes or until  cheese is melted and crust is golden brown.
The FoodFit philosophy is all about focusing on what you can add to a recipe to make it healthier, rather than what you might be leaving out. When you make a meal like pizza yourself, you get all the say! Small swaps and substitutions — like using whole-wheat pita instead of white flour pizza crust, or replacing pepperoni with an extra veggie topping — can go a long way to building a healthier, more satisfying meal. 

FoodFit launching in more communities in 2019

This year, people will be cooking up these dishes — and so many more — at FoodFit programs in four new communities: 

NorWest Co-op Community Food Centre — Winnipeg, MB
Since 2015, NorWest Co-op Community Food Centre has brought people in Winnipeg’s Inkster neighbourhood together to grow, cook, share, and advocate for good food for all. The FoodFit program will offer community members a new opportunity to take charge of their health by making positive, lasting changes to their lifestyles.

Stonegate Community Health Centre — Toronto, ON
At Stonegate Community Health Centre, FoodFit will complement their existing community food, health, and nutrition programs. Through the program, they’ll increasing their capacity to provide healthy and dignified food programming in their community.

Inuvik Community Garden Society — Inuvik, NWT
At the Inuvik Community Greenhouse, the FoodFit program will support community members from all backgrounds to make healthy food and lifestyle choices. With some of the highest food costs in the country, it is difficult for people living in the north to afford nutritious options. Through FoodFit, community members will have better access to healthy food while building skills in a supportive environment.  

Mount Pleasant Neighbourhood House — Vancouver, BC 
At Mount Pleasant Neighbourhood House, the FoodFit program will complement a roster of programs focused on building a healthy, engaged community. Through FoodFit, Indigenous youth, elders, and other community members will have the opportunity to share food expertise across generations while building new skills and knowledge in the kitchen. 

Learn more about the FoodFit program here.
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