Sow Lots of Healthy Supper Choices

I can’t tell you how many times I’ve opened my fridge, looked at the contents and thought, “What am I going to make for supper?” But that’s just the way the cookie crumbles sometimes. You’ve got to keep your options open and always be thinking about new ideas for healthy supper choices. That’s where these recipes come in! They’re all simple enough to make on a weeknight when you’re short on time but are packed with flavour and nutrition to get your taste buds tingling.

Hamburger & Sweet Potato Skillet Bake

  • Place a little lean ground beef in the bottom of your skillet and brown it on medium-high heat.
  • Add a little sweet potato, bell pepper and onion to the pan and cook until they’re soft (about 5 minutes).
  • Drain off any grease and add can have diced tomatoes to the pan, along with salt and pepper to taste.
  • Stir everything together until well combined then cover with foil and cook on low heat for 20 minutes or so until potatoes are tender

Zucchini Noodles with Roasted Tomatoes & Sausage

  • Use a mandolin to slice the zucchini into thin noodles. If you don’t have one, use a sharp knife and be sure to trim off the ends of each piece before slicing it.
  • Roast your tomatoes in a 400-degree oven for 20 minutes or until they are tender and lightly browned on top.
  • Cook your sausage in a skillet over medium heat until browned on both sides and cooked through.

Beef & Broccoli Stir-Fry

  • Use a non-stick pan. The stir-fry should be done in less than 10 minutes, so make sure your pan is heated thoroughly and evenly before adding the vegetables and meat.
  • Only add small amounts of oil to cook each batch of food (about 2 tablespoons for a full recipe). Don’t pour all your oil into the pan at once!
  • Don’t overcook broccoli or beef; both should be browned but still tender.
  • Be patient with your sauce it’s easy to burn if you rush it!

Chicken Chili-Mac

To start, use a large pot for the chili. The ingredients need space because they’ll expand as they cook. Add some chicken broth and tomato sauce (you can also use spaghetti sauce) to the boiling water; this will give you the flavour you’re looking for without adding too much salt or sugar.

Next, add some ground beef in small pieces so that it doesn’t overcook before your pasta has had time to soften up properly. After stirring everything together until it’s well mixed, add some breadcrumbs and grated Parmesan cheese (or both). This adds another layer of richness while still balancing out the flavours of all those other ingredients it’ll taste great!

Shrimp & Sausage Gumbo Over Rice

Shrimp and sausage gumbo is a traditional dish that you can make with healthy ingredients. Gumbo is a stew made with a roux, okra, and meat. It’s flavoured with celery, onion, green bell peppers and chilies.

The rice in this recipe adds starch to the meal to keep you feeling full for longer. You can also serve it over pasta or noodles if you prefer those instead of rice!

Ravioli with Fresh Tomato Sauce

  • 1/2 cup olive oil
  • 2 cloves garlic, minced
  • 1 onion, chopped
  • 3 cups chopped tomatoes (or 14.5 oz diced tomato)
  • 10 fresh basil leaves, chopped (or 2 teaspoons dried basil)

In a large pot heat the olive oil and sauté garlic for about two minutes. Add onion and cook for about five minutes until soft but not browned. Add tomatoes and bring to a boil then reduce heat to low and simmer for 15 minutes or until desired thickness is reached. If using dried basil leave out at this stage otherwise add fresh basil now along with cooked pasta shells sprayed with non-stick spray, then spoon mixture into shells filling them completely, sprinkle on cheese if desired then broil under high heat until cheese melts. Serve hot or cold with your favourite salad toppings!

When you’re looking for healthy supper recipes

When you’re looking for healthy supper choices, think about the possibilities in your own kitchen. The key to great cooking is always having a plan and being prepared when it comes to your ingredients.

Use fresh ingredients. You can have fun with leftovers and make them into something new! That’s what I did here with my leftover roast beef and gravy; we had plenty of carrots left over from another meal, so I decided to add them with the beef and gravy for an easy stew that’s loaded with flavour.


Sourcing your ingredients from the supermarket is one way to make sure that you have a variety of healthy supper choices available to you. Choosing fresh produce and lean meats, poultry and seafood will help to ensure that you are eating meals that are full of flavours and nutrition.