If you have any questions, concerns, or ideas you want to share please contact athletics@sgps.ca or social@sgps.ca

If you are having issues locating any of the ingredients, please check out this BiPOC Grocery Tips Resource from the Yellow House.

If you need assistance in obtaining ingredients for this recipe, please reach out to the AMS Food Bank at foodbank@ams.queensu.ca Please note that while these ingredients may be requested from the food bank, we cannot guarantee the provision of all ingredients (especially the more speciality items). Located in John Deutsch University Center, the AMS Food Bank serves confidential and non-judgmental food service to members of the Queen’s community.

Week of December 27, 2021

Crispy Chili Tofu

Here is a vegan dish that will win the hearts of vegans and non-vegans alike!

All credit for this recipe goes to BOSH!.


1 x 280g block firm tofu

150g cornflour

vegetable oil, for frying

2 lemons

250ml orange juice

100g sweet chilli sauce

1 tbsp sriracha or other chilli sauce

3 tbsp soy sauce

1 spring onion, to serve

1 tsp sesame seeds, to serve



  1. First, press the tofu using a tofu press or place it between two clean tea towels, lay it on a plate and put a weight on top | Leave for at least half an hour to drain any liquid and firm up before you start cooking
  2. Carefully slice the pressed tofu into 1cm-wide sticks and spread them out on a board. Sift cornflour over the top, coating the pieces generously. Use tongs or two forks to turn the pieces and sift over more cornflour until the tofu is covered on all sides. The thicker the better with the cornflour as this coating gives the cooked tofu its crunchy texture
  3. Pour enough oil into the pan to fully coat the bottom and heat until it makes the tip of a wooden spoon sizzle. Carefully place the tofu pieces in the pan, with a bit of space around each one (you may need to cook them in batches). Cook for 5 minutes, turning the pieces every minute or so until they are starting to turn golden brown. Transfer to the plate lined with kitchen paper. Tip away the excess oil in the pan and reduce the heat to medium-high
  4. Cut the lemons in half and squeeze the juice into the pan, catching any pips in your other hand (be careful as the pan may spit). Add the orange juice, sweet chilli sauce, sriracha and soy sauce and bring to the boil. Simmer for 5–7 minutes until the liquid has reduced to a syrupy consistency.
  5. Add the tofu strips back to the pan and stir until fully coated. Continue to cook, stirring regularly, for 5 minutes and then remove from the heat. Finely slice the spring onion and sprinkle over the tofu along with the sesame seeds before serving.

Week of December 13, 2021

Apple-Cider Glazed Salmon

Why not try this seasonal twist on your average salmon!

All credit for this recipe goes to Geoffrey Zakarian and the Food Network.


2 tablespoons unsalted butter

1 tablespoon canola oil

Four 4- to 6-ounce salmon fillets, skin removed, at room temperature

Salt and Pepper

1 cup apple cider

2 teaspoons minced shallots

2 tablespoons honey

1 tablespoon whole-grain mustard

1/4 cup sour cream

Apple cider vinegar, as needed

2 tablespoons chopped fresh or dry tarragon

2 tablespoons chopped fresh mint

2 tablespoons chopped chives

1/2 small jalapeño, thinly sliced



  1. Preheat the oven to 300 degrees F. Fit a baking sheet with a wire rack.
  2. In a medium saute pan, heat the butter and canola oil over medium heat. Season the salmon with salt and pepper on both sides and cook on one side until light golden brown, 2 to 3 minutes. Flip the fillets, then add the apple cider and shallots and raise the heat to medium high to bring the liquid to a simmer. Cook the fish another 2 minutes, then gently remove the fillets to the rack and transfer to the oven. Bake 8 to 10 minutes for medium rare
  3. Meanwhile, continue simmering the pan sauce over medium-low heat, whisking often, until slightly reduced, about 2 minutes. Whisk in the honey and mustard and continue to simmer until slightly reduced, 2 to 4 minutes more. Whisk in the sour cream and simmer, whisking often, until the sauce is thick and glossy and coats the back of a spoon, 3 to 5 minutes more. Taste and adjust the seasoning, adding apple cider vinegar as desired.
  4. Transfer the salmon to serving plates and spoon the sauce over the fish. Garnish with the tarragon, mint, chives and jalapeños.

Week of November 29, 2021

Spinach and Ricotta Stuffed Shells

A comfort dish without the hassle.

All credit for this recipe goes to Fork Knife Swoon


16 jumbo pasta shells (Cook a couple of extra shells to allow for a few breaking while the pasta cooks.)

1–1/2 tbsp olive oil

2 tsp fresh garlic, minced

4 cups (packed) fresh* spinach leaves, roughly chopped

12 oz skim-milk ricotta cheese

1 cup shredded skim-milk mozzarella cheese

1/2 cup grated Parmesan cheese, plus more for serving

1 large egg

1 tbsp fresh basil, finely chopped

1 tsp kosher salt

1/2 tsp freshly-ground black pepper

1–1/4 cups marinara sauce

*Frozen spinach works equally well


  1. Preheat the oven to 375 degrees F.
  2. Cook the pasta al dente, according to package directions. Drain and set aside.
  3. Meanwhile, heat the olive oil in a large skillet over medium-high heat. When the oil begins to shimmer, add the garlic, and cook until it begins to brown, about a minute or two. Add the spinach and cook, stirring occasionally, until the leaves begin to wilt but are still bright green, about 3 to 4 minutes. The spinach should be reduced by half. Remove from the heat and let cool.
  4. In a mixing bowl, stir together the spinach, ricotta, mozzarella, Parmesan, egg, basil and salt and pepper until thoroughly combined. Pour 1/2 cup of the marinara sauce into the bottom of a shallow 8-inch by 8-inch baking dish. Stuff each pasta shell with a generous amount of the spinach and ricotta mixture, and place in the baking dish.
  5. Cover with the remaining sauce and bake covered with aluminum foil for 25 minutes. Remove the foil and continue baking until the top begins to brown and the sauce begins the bubble, another 10-15 minutes. Serve warm with a dusting of Parmesan.
  6. Enjoy!

Week of November 15, 2021

Potatoes and Leek Soup

This warm, hearty soup is the perfect meal for a rainy fall day, but let’s be honest, it tastes just as good every other day as well!

2 tbsp olive oil
2 potatoes (ca 200g) chopped in cubes
3 leeks, thinly sliced
2 cloves of garlic, finely chopped
1 can of chickpeas (ca 400g)
1tsp dried sage
1 L of water
2 bouillon cubes
1tbsp chives
Siracha (optional)
Salt & pepper


  1. Fry the potatoes and leeks in the oil until soft and translucent. Add garlic and fry for another minutes.
  2. Rinse the chickpeas and add to the pot together with the sage, water, and bouillon cubes. Bring to a boil and let simmer for 10-15 minutes or until the potatoes are cooked.
  3. Mix the soup with a blender or emersion blender until desired consistency (I mix until about half of the ingredients are blended)
  4. Add chives and siracha if desired (makes it a bit spicy)
  5. Add salt and pepper to taste.
Pumpkin and Apple Soup

This soup is both seasonal and delicious!

All credit for this recipe goes to https://www.cookinglight.com/recipes/pumpkin-apple-soup


2 tablespoons olive oil
2 cups chopped onion
3 garlic cloves, chopped
4 cups (1/2-in.) cubed peeled fresh pumpkin or butternut squash (about 1 lb. 2 oz.)
1 large Granny Smith apple, cut into 1/2-in. cubes
1/4 teaspoon ground cinnamon
1/2 teaspoon salt, divided
3 cups unsalted vegetable stock
2 tablespoons raw hulled pumpkin seeds (pepitas)
2 teaspoons sugar
1/4 cup apple cider


  1. Heat oil in a large saucepan over medium heat; swirl to coat. Add onion; cook 5 minutes, stirring occasionally. Add garlic; cook 2 minutes. Add pumpkin, apples, cinnamon, and 1/4 teaspoon salt; cook 5 minutes, stirring often. Add stock; bring to a boil. Reduce heat to medium-low; simmer 25 minutes or until pumpkin and apples are tender.
  2. While soup cooks, combine pepitas, sugar, and remaining 1/4 teaspoon salt in a medium nonstick skillet over medium heat. Cook 7 minutes or until sugar melts and pepitas are toasted, stirring often. Transfer to a plate; cool completely, breaking up any clumps.
  3. Place half of pumpkin mixture in a blender, remove center piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Place soup in a bowl. Repeat procedure with remaining pumpkin mixture. Pour in apple cider and reheat in pan if needed. Divide soup evenly among 8 bowls: sprinkle evenly with pepitas.
Cream of Mushroom Soup

Enjoy this soup which is basically comfort in a bowl.

All credit for this recipe goes to https://cafedelites.com/creamy-mushroom-soup/

4 tablespoons butter
1 tablespoon oil
2 onions diced
4 cloves garlic minced
1 1/2 pounds (750 g) fresh brown mushrooms sliced
4 teaspoons chopped thyme divided
1/2 cup dry red or white wine*
6 tablespoons all-purpose flour
4 cups low sodium chicken broth or stock
1-2 teaspoons salt adjust to taste
1/2-1 teaspoons black cracked pepper adjust to taste
2 beef bouillon cubes, crumbled
1 cup heavy cream or half and half (sub with evaporated milk)
Chopped fresh parsley and thyme to serve

*Can be replaced with 1/3-part lemon juice 2/3-parts water



  1. Heat butter and oil in a large pot over medium-high heat until melted. Sauté onion for 2 to 3 minutes until softened. Cook garlic until fragrant, about 1 minute.
  2. Add mushrooms and 2 teaspoons thyme, cook for 5 minutes. Pour in wine and allow to cook for 3 minutes
  3. Sprinkle mushrooms with flour, mix well and cook for 2 minutes. Add stock, mix again and bring to a boil. Reduce heat to low-medium heat, season with salt, pepper and crumbled bouillon cubes.
  4. Cover and allow to simmer for 10-15 minutes, while occasionally stirring, until thickened.
  5. Reduce heat to low, stir in cream or half and half. Allow to gently simmer (do not boil). Adjust salt and pepper to your taste.
  6. Mix in parsley and remaining thyme. Serve warm.

Week of October 25, 2021

Maureen’s Tuna Casserole

This family recipe for casserole is calling your name! This easy to make tuna casserole can be made with ingredients that you may already have tucked away in your pantry.

½ lb small pasta shells or macaroni (about 2 cups)
1 small bunch broccoli chopped (about 3 cups)
10 oz can cream of broccoli soup
Two 6 ½ oz cans water-packed tuna, drained
1 cup of milk
1 ½ cup of shredded cheddar cheese
Salt and pepper to taste
¾ cup breadcrumbs
2 tbsp parmesan cheese


  1. Cook pasta in medium pot of boiling water about 7 minutes, adding broccoli for the last 2 minutes of cooking.
  2. Drain.
  3. In a baking dish (lightly greased) combine tuna, soup, milk, cheddar cheese and pepper.
  4. Add cooked pasta and broccoli. Combine.
  5. Sprinkle with breadcrumbs and parmesan.
  6. Bake in preheated 350-degree oven for 24-30 minutes or until bubbling.

Makes 6 servings

Week of October 11, 2021

Frying Pan Nachos

Spice up your Mexican night with these quick and easy frying pan nachos!

All credit for this recipe goes to https://www.taste.com.au/recipes/healthier-frying-pan-nachos-recipe/bez441y7

2 wholegrain tortillas
1 tbsp extra virgin olive oil
1 red onion finely chopped
400g lean beef mince
1 red capsicum finely chopped
1 long red chili finely chopped
2 garlic cloves crushed
30g sachet salt-reduced taco seasoning
400g can diced tomatoes
400g can red kidney beans drained and rinsed
2/3 cup grated reduced-fat tasty cheese
1 avocado diced
200g tomato medley mix halved
1/3 cup fresh coriander leaves
1/4 cup light sour cream
Lime wedges


  1. Preheat oven to 220˚C. Line 2 baking trays with baking paper. Cut tortillas into 24 wedges. Place, in a single layer, on trays. Bake, turning once, for 6 to 8 minutes or until crisp. Set aside to cool.
  2. Meanwhile, heat oil in a medium flameproof, ovenproof frying pan over medium-high heat. Add onion. Cook, stirring, for 3 to 4 minutes or until softened. Add mince. Cook, breaking up mince with a wooden spoon, for 5 minutes or until browned. Add capsicum, chilli and garlic. Cook, stirring, for 2 minutes.
  3. Add taco seasoning. Cook, stirring, for 1 minute or until fragrant. Add tomatoes, kidney beans and 3⁄4 cup water. Bring to the boil. Reduce heat to low. Simmer, uncovered, for 5 minutes or until mixture thickens slightly.
  4. Preheat grill on high. Sprinkle beef mixture with cheese. Grill for 5 minutes or until cheese is golden.
  5. Top with avocado, tomato and coriander. Dollop with sour cream. Serve with tortilla chips and lime wedges.

Week of September 20, 2021


Calling all breakfast lovers! This quick, healthy crustless quiche recipe is perfect to fulfil your breakfast desires at any time of the day.

All credit for this recipe goes to https://www.wellplated.com/crustless-quiche/

6 large eggs
2/3 cups whole milk
¼ cup half-and-half
½ tsp salt
¼ tsp black pepper
1 tsp dijon mustard (optional)
Pinch of nutmeg (optional)
1 ½ cup of Mix-Ins (this recipe calls for bacon, broccoli and onions, but any vegetables or cooked meats can be used)
2/3 grated cheese (this recipe uses gruyere but can be substituted for your cheese of choice)
2 tsp fresh chives


    1. For the bacon version, cook the bacon. Add in the broccoli and onions
    2. Whisk the eggs, milk, half-and-half and spices together
    3. Add the mix ins to a pie dish
    4. Top with cheese
    5. Pour the egg mixture over the cheese, sprinkle with chives on top
    6. Bake at 350˚ for 35 minutes

Week of September 6, 2021

3 Bean Chili

Who doesn’t love a good bowl of chili? This 3-bean chili recipe is super easy to make and tastes even better!

All credit for this recipe goes to https://myheavenlyrecipes.com/3-bean-chili-gift-in-a-jar/

2/3 cup brown or green lentils
2/3 cup yellow split peas
2/3 cup green split peas
1 cup Barley
2 vegetable bouillon cubes
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 28-ounce can diced tomatoes
10 cups water


    1. Combine all of the ingredients in a large stock pot.
    2. Bring to a boil and reduce heat to low.
    3. Cover with a lid and simmer for 2 to 3 hours stirring occasionally.
    4. Add salt and pepper to taste.
    5. Serve with your favourite toppings.

Week of August 23, 2021

Cauliflower and Lentil Tacos

Have you heard that cauliflower is the newest superfood. Cauliflower rice, buffalo cauliflower wings, cauliflower pizza crust and now cauliflower lentil tacos! Give this recipe a try to see just what you have been missing out on.

All credit for this recipe goes to https://cookieandkate.com/roasted-cauliflower-and-lentil-tacos/

Cauliflower Ingredients:
1 large head of cauliflower, sliced into bite-sized florets
2 to 3 tablespoons olive oil
Salt and freshly ground black pepper

Seasoned Lentils Ingredients:
1 tablespoon olive oil
1 cup chopped yellow or white onion
2 large garlic cloves, pressed or minced
2 tablespoons tomato paste
½ teaspoon ground cumin
½ teaspoon chili powder
¾ cup brown lentils, picked over for debris and rinsed
2 cups vegetable broth or water

Chipotle Sauce Ingredients:
⅓ cup mayonnaise
2 tablespoons lime juice
2 to 3 tablespoons adobo sauce (from a can of chipotle peppers) or chipotle hot sauce
to taste
Salt and freshly ground black pepper, to taste

All Other Ingredients:
8 small, round corn tortillas
½ cup packed fresh cilantro leaves*


  1. To roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss cauliflower florets with enough olive oil to cover them in a light, even layer of oil. Season with salt and pepper and arrange the florets in a single layer on a large, rimmed baking sheet. Roast for 30 to 35 minutes, tossing halfway, until the florets are deeply golden on the edges.
  2. Warm the olive oil in a medium-sized pot over medium heat. Sauté the onion and garlic with a dash of salt for about 5 minutes, until the onions are softened and turning translucent. Add the tomato paste, cumin and chili powder and sauté for another minute, stirring constantly. Add the lentils and the vegetable broth or water. Raise heat and bring the mixture to a gentle simmer. Cook, uncovered, for 20 minutes to 45 minutes, until the lentils are tender and cooked through. Reduce heat as necessary to maintain a gentle simmer, and add more broth or water if the liquid evaporates before the lentils are done. Once the lentils are done cooking, drain off any excess liquid, then cover and set aside.
  3. To prepare the chipotle sauce, just whisk together the ingredients and set aside (if you have no choice but to use whole chipotle peppers from the can, use a blender to purée it all).
  4. Warm tortillas individually in a pan over medium heat. Stack the warm tortillas and cover them with a tea towel if you won’t be serving the tacos immediately.
  5. Once all of your components are ready, you can assemble your tacos! Top each tortilla with the lentil mixture, cauliflower, a drizzle of chipotle sauce and a generous sprinkle of chopped cilantro.

Week of August 9, 2021

Mexican Fried Rice

Full of fresh flavours, this easy vegetarian dinner recipe is sure to fulfill those chipotle cravings!

All credit for this recipe goes to https://www.taste.com.au/recipes/healthy-mexican-fried-rice-recipe-two/txrmh6bh?r=healthy/4qGChV5h

100g (1/2 cup) brown rice
2 tsp olive oil
1 small brown onion chopped
1 small red capsicum deseeded, chopped
1 garlic clove crushed
1 tsp Mexican chilli powder
1/2 x 400g can black beans rinsed, drained
1/2 x 300g can corn kernels drained
1 tbsp fresh lime juice
100g grape tomatoes chopped
1/4 small red onion finely chopped
1/2 small avocado quartered, chopped
60g feta crumbled
Fresh coriander
Lime wedges


  1. Cook the rice in a large saucepan of boiling water for 25 minutes. Drain well, then spread onto a large tray and place into the fridge, uncovered, for at least 1 hour.
  2. Heat the oil in a large frying pan over medium heat. Add the onion and capsicum and cook for 5 minutes until soft. Add the garlic and chilli powder and cook, stirring, for 30 seconds until aromatic.
  3. Add the rice and cook, stirring, for 2 minutes until lightly fried and well combined with the onion mixture. Add the beans and corn and continue cooking, stirring often, until heated through. Pour lime juice over and toss to combine.
  4. Combine the tomatoes and onion and season to taste. Divide the rice mixture among serving bowls and top with the tomato mixture, avocado, feta, coriander and lime wedges.

Week of July 26, 2021

Italian Spaghetti Squash

Take your spaghetti and meatballs to the next level with this easy to make Italian spaghetti squash recipe!

All credit for this recipe goes to https://www.delish.com/cooking/recipe-ideas/recipes/a46758/tuscan-spaghetti-squash-recipe/

2 large spaghetti squash halved
2 tbsp. extra-virgin olive oil
kosher salt
Freshly ground black pepper
1/2 lb. Italian sausage casing removed
1/2 c. tomato sauce
1 c. shredded mozzarella


    1. Preheat oven to 400°
    2. On a large baking sheet, rub insides of spaghetti squash with olive oil and season generously with salt and pepper.
    3. Bake until tender, 55 minutes to 1 hour. Remove from oven and heat broiler.
    4. Once cool enough to handle, shred spaghetti squash with a fork.
    5. In a large skillet over medium-high heat, cook sausage until browned.
    6. Divide tomato sauce and sausage among halves and top with cheese.
    7. Broil until cheese is browned and squash warmed through, 4 to 5 minutes.
    8. Serve hot.

Week of July 19, 2021

Red Lentil Soup

Enjoy this Red Lentil Soup recipe that is fun and easy to make and makes you feel even better.


1 yellow onion

1 tbsp oil (mustard, olive, coconut etc.)

2 cloves of garlic
1 tbsp tomato paste

1 can of crushed tomatoes

1L of water

2 bouillon cubes

1 cup of red lentils

2 tsp paprika

1 bay leaf

1 tsp thyme

½ tbsp red wine vinegar


  1. Fry the yellow onion in the oil until it softens and become translucent.
  2. Add the garlic and fry for a few more minutes.
  3. Add the tomatoes paste and fry until heated.
  4. Add crushed tomatoes, water, bouillon cubes, red lentils, paprika powder, bay leaves, and thyme. Bring to a boil and let simmer with a lid for 15 minutes or until the lentils are soft.
  5. Add red wine vinegar and salt to taste
Spinach Salad

Enjoy this fresh, crisp fulfilling summer salad as a side dish, lunch, or dinner.
Credit for this recipe belongs to https://ifoodreal.com/healthy-spinach-salad-recipe/ 


11 oz Baby spinach washed 

1 cup Grape tomatoes halved 

1 Cucumber sliced 

2 cups Mushrooms sliced 

4 Hard Boiled Eggs sliced  


1/3 cup Extra virgin olive oil  

3 tbsp Apple cider vinegar 

2 tbsp Dijon mustard 

2 tbsp Soy sauce 

Candied Pecans: 

1 cup pecans in a large skillet, toast them on medium heat for 5 minutes of until fragrant 

1 tbsp maple syrup turn off heat and stir nuts until coated fully 

Honey Dijon Chicken and Veggies Chicken

Enjoy this honey Dijon chicken and veggie recipe as your next savory nourishing dinner, perfect for a quick and healthy meal!
All credit for this recipe goes to https://www.eatwell101.com/honey-dijon-chicken-veggies-foil-packs


4 boneless skinless chicken breasts

3 tablespoons olive oil

6 cloves minced garlic

Pinch salt and pepper

1/3 cup honey ( optional for low-carb, keto diet)

2 tablespoons whole grain Dijon mustard

Chopped fresh parsley

Crushed chili pepper (optional)

4 zucchini, sliced

1 pound (450g) grape tomatoes, halved


  1. Pre-heat your oven to 400°F (200°C). Place zucchini slices, tomatoes on foil.
  2. Season with salt and pepper, then top with each chicken fillet. Season chicken with salt and pepper, to taste.
  3. In a small bowl, combine olive oil, minced garlic, mustard, and honey. Divide the sauce over each chicken breast and sprinkle with crushed chili pepper and chopped parsley.
  4. Fold the foil over the chicken and vegetables to close off the pack.
  5. Transfer the packs to a baking sheet and bake for 20-25 minutes or until chicken is cooked through and veggies are tender.
  6. Serve immediately and open carefully. Enjoy with an additional touch of parsley!
Green Goddess Pasta Salad Leaf

What says SUMMER better than a delicious pasta salad.
All credit for this pasta salad recipe goes to https://www.thecookierookie.com/green-goddess-pasta-salad-recipe/
Credit for the pesto recipe goes to https://www.simplyrecipes.com/recipes/fresh_basil_pesto/


1 lb Pasta cooked according to package instructions

1 jar (6.35 oz) Basil Pesto*

1/2 cup Real Mayonnaise

1 teaspoon sea salt

1 1/2 cups frozen peas cooked according to package instructions

2 cups steamed asparagus chopped

1 1/2 cups chickpeas drained

3/4 cup pine nuts

1 tablespoon fresh chopped chives


  1. Cook pasta according to package instructions. Drain and set aside.
  2. While pasta is cooking, stir together the pesto and mayo until smooth.
  3. Combine hot pasta, pesto, salt, peas, asparagus, chickpeas, and pine nuts in a large bowl and stir to toss.
  4. Sprinkle with chives and serve!
  5. Enjoy!

*Use store-bought pesto or make your own*

Pesto Recipe


2 cups of basil (can be replaced with baby spinach or if you want to reduce food waste, carrot greens or radish greens work equally well)

1/2 cup freshly grated Romano or Parmesan cheese (about 2 ounces)

1/2 cup extra virgin olive oil

1/3 cup pine nuts (can be substituted for chopped walnuts)

3 cloves garlic, minced (about 1 tbsp)

1/4 teaspoon salt, or more to taste

1/8 teaspoon freshly ground black pepper, or more to taste


  1. Pulse the pine nuts and basil until finely chopped
  2. Add garlic and cheese. Pulse a few more times
  3. Slowly pour in olive oil as you keep mixing.
  4. Season to taste.