Serves 4
½ cup sugar
½ cup water
½ cup raspberries ½ cup sliced strawberries
1 cup ice cubes
1 cup raspberry juice or cranberry juice ½ lime
2 cups club soda or sparking water

Step 1 – Combine sugar and water in a saucepan over medium heat. Stir frequently until the sugar is dissolved. Set the syrup aside.
Step 2 – Split the raspberries, strawberries, and ice between four glasses.
Step 3 – Juice the lime.
Step 4 – Add the lime and raspberry juices and simple syrup to the glasses. Top with soda. Serve immediately.

Experiment with other berries. Blueberries can add a beautiful splash of colour.

Per Serving
Cals: 140
Carbs: 30g
Protein: 0g
Fat: 0g


Serves 6
1 pre-made
whole-grain flatbread
1 cup chunky cranberry sauce
(fresh or canned)
½ package plain goat cheese
1 rosemary sprig (for garnish)

Step 1 – Preheat oven to 375°F.
Step 2 – Place flatbread on a baking sheet. Spread cranberry sauce over surface, leaving a small perimeter for the crust. Sprinkle with goat cheese.
Step 3 – Bake in oven for seven minutes, or until cheese slightly melts. Top with rosemary. Cut into strips. Serve immediately.

Add caramelized onions to add some flavour and dimension.

Per Serving
Cals: 122
Carbs: 21g
Protein: 3g
Fat: 3g


Serves 6
6 1-inch thick watermelon wedges ¼ cup feta cheese ½ cup blueberries Handful of mint leaves 1 tbsp balsamic vinegar
Salt and pepper
Place watermelon slices in a circle on a cutting board.
Sprinkle with blueberries and feta. Top with mint leaves.
Drizzle balsamic vinegar over the
“pizza” and sprinkle with salt and pepper. Serve immediately.

Feeling adventurous? Add chopped walnuts before serving.

Per Serving
Cals: 110
Carbs: 24g
Protein: 3g
Fat: 2g


This flavorful recipe combines the aforementioned winter vegetable superstars along with other immune-boosting spices, healthy fats, and legumes. It’s the perfect dish to combine with chicken or eat as a vegan meal.

20 g organic coconut oil 15 g cumin
5 g turmeric
5 g coriander
1 medium onion, finely chopped
3 garlic cloves, pressed
½ cup peeled and cubed sweet potatoes
½ cup peeled and cubed butternut squash
½ cup peeled and cubed turnip
1 375-ml can organic chickpeas, drained
1 375-ml can organic crushed tomatoes with juice
1 375-ml can organic light coconut milk
3 to 4 handfuls spinach 3 to 5 g chili flakes Black pepper, to taste Himalayan salt, to taste

INSTRUCTIONS Makes 6 Servings
1) Heat oil and spices in a large pot over medium heat until fragrant. Next, add the garlic and onions and cook for three to five minutes until soft and transparent.
2) Add winter vegetables, chickpeas, coconut milk, and tomatoes and simmer over medium heat for 20 to 30 minutes until vegetables are tender and the texture of the stew is to your liking.
3) At the last moment, add the spinach. Stir until wilted.
4) Add as much chili flakes, salt, and pepper as you like. Serve immediately.

By Tania Atkin (@psychsporttan)