Free Meal Plan: 5 Dishes to Warm You

It’s all about comfort this week, as so many family members and friends are getting over colds and the flu. Soup, stew, and cheesy baked things are what the doctor ordered – and all of these recipes are easily doubled, if there’s someone sick you’d like to comfort with a warm pot of something homemade.


Free Meal Plan Potato & Parsnip SoupParsnips don’t get much love – they look like big, white carrots and have a unique sweet flavour – perfect for soup. Whiz up a batch to sip when it’s cold outside – pureed, the kids don’t have to know there are root veggies in there. A creamy bowlful of potato and parsnips is a perfect accompaniment to grilled cheese.

Potato & Parsnip Soup

Photo credit: Jaime of Sophistimom


Free Meal Plan Turkey & Kale EnchiladasAlthough kale isn’t in season where we live, there are big, glorious bunches of it in the produce section right now, for about $1 each. These enchiladas are a great way to get your greens – of course cooking down the kale wilts it, so you can get more into every cheesy bite.

Turkey & Kale Enchiladas

Photo credit: Jan of Savvy Mom


Free Meal Plan Lazy Day Beef StewBrooke’s lazy beef stew is a snap to make – it calls for onions, garlic, potatoes and carrots, but feel free to toss in other winter veggies as well, like turnips and parsnips.

Lazy Day Beef Stew

Photo credit: Brooke of Cheeky Kitchen


Free Meal Plan Sausage, Bean & Pasta Soup with SpinachOK, we need a little something green – and a bag of pre washed spinach is easy to use. The rest of the ingredients in this hearty soup come from the pantry, and a sausage or two goes a long way to flavour the entire pot. Serve with crusty bread for a perfect wintertime meal.

Sausage, Bean & Pasta Soup with Spinach

Photo credit: Aimee of Simple Bites


Free Meal Plan Roasted Salmon with Lemon and RosemaryFresh salmon is a cinch to prepare – perfect for Friday nights after a long week, when you’re tired but want some real nourishment. Roasted salmon with lemon and rosemary takes less time than ordering a pizza. Serve with any accompaniments you like – mashed potatoes, rice or quinoa, roasted veggies, or atop a green salad.

Roasted Salmon with Lemon and Rosemary

About the Author:

Julie Van Rosendaal is the food and nutrition columnist on the Calgary Eyeopener on CBC Radio One, the author of five best-selling cookbooks, with a sixth - Alice Eats, the Wonderland Cookbook having just been released in October. She's the food editor of Parents Canada magazine and a freelance writer, contributing to local, national and international publications including Swerve, Avenue, Western Living and Readers Digest. She is also co-host of It’s Just Food on the OWN television network, and writes and is the photographer for her award-winning food blog,, which documents real life in her home kitchen in Calgary, Alberta, Canada with her husband, Mike, and 8 year old son, Willem.

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