Getting meals on the table can be quick and easy when you do a bit of planning and prep! Don’t miss the cooking demo with Emily Richards, PHEc as she shows us how to make flavourful, satisfying meals in minutes using portions of the Big Batch Calcium Boosted Beef that have been tucked into the freezer for recipes just like these. Per serving the Beef Ramen Noodle Soup has 225mg calcium and 34g of protein and the Turkish Style Pizza has 350mg calcium and 37g protein. These are perfect recipes when cooking for one or two or for any quick weeknight dinner.

Emily Richards, PHEc shows us how to make a hearty, delicious and protein-packed sandwich layered with grilled steak, veggies, cheese and muffuletta spread – perfect to pack for picnics, day trips, or a cottage getaway. The featured recipe Grilled Steak Muffuletta Sandwich takes advantage of local produce available and uses eye of round fast fry steaks. If there are any leftovers, they make a tasty treat for the next day. Each serving has 37 g protein and 400 mg calcium.

Having the right kind of snacks on hand can help keep you satisfied in-between meals, get the bone-building nutrients like calcium and protein needed and can provide you with a quick meal at home or on the go!

Emily Richards, PHEc prepares three easy-to-make recipes that are perfect to have on hand when you need a snack or light meal.

– Roasted Red Pepper Hummus with 50g calcium and 6g protein per ¼ cup

– Roasted Chickpeas with 30g calcium and 5g protein per ¼ cup

– Ricotta and Yogurt Labneh with 150 mg calcium and 9g protein per ¼ cup

Greek yogurt is a great ingredient you can use in everyday cooking. Oikos Greek yogurt has calcium and protein and is delicious to eat on its own but can also be used in recipes like this one. Emily Richards, PHEc hosts a cooking demo where she will show you how you can use Oikos Greek yogurt in a Roasted Veggie Cobbler. This veggie filled casserole has 250mg calcium and 19g of protein per serving.

Emily Richards, Professional Home Economist shows you how to make Spiced Lentil Shakshuka with Parmesan Baguette. This is a dish you can eat for breakfast, lunch or dinner made with everyday ingredients. Flavourful and filling, this vegetarian meal features poached eggs and lentils – a good source of protein. The crusty baguette is the perfect accompaniment to sop up the tasty sauce. Each serving has 300mg calcium and 38g protein.

Emily Richards, Professional Home Economist shows you how to make Spinach Ri-cotta Gnocchi with Bruschetta Sauce. Putting aside some time to make homemade gnocchi and freezing them is a great way to have ingredients on hand to whip up meals in a matter of minutes and making homemade gnocchi is easier than you think, affordable and doesn’t require any special equipment. This delicious dish, which is vegetarian, is an Italian favourite with a simple sauce that becomes creamy with the addition of cheese and cooking water – a cooking secret every cook should know! Each serving has 250mg calcium and 20g protein.