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The COVE™ Guide To Meal Prepping

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Making better food choices can be difficult, but a little preparation can help simplify the process. You can choose healthier alternatives while leading a busy life thanks to meal prepping. Learn how you can get started below.

What Is Meal Prepping?

Meal prepping is the practice of preparing dishes or whole meals ahead of time. The purpose is to prepare meals that have healthier unprocessed ingredients for the week, including breakfast, lunch, and dinner. It can also help prevent you from eating fast food.

What are the Benefits?

Meal prepping can save you time and money. Setting a budget for your grocery shopping based on your weekly needs can help lower your costs and avoid dreaded takeout meals.

Preparation is typically done on the weekend, which can save you time throughout the week. Getting into this habit can also help you with weight loss goals as having pre-made healthy and delicious meals can improve your eating habits.

How to Get Started

Storage – Find a container that can store your food safely and allows for proper portion sizes. Glass containers are not only better for the environment, but better for you. When you warm up your meals you won’t have to worry about chemicals leaching into your food. They are also more durable. Containers with sections can help you portion your meals.

Decide What To Cook – Create a meal prep plan and decide what types of meals you’d like to prepare. Common ideas include oatmeal, baked goods, breakfast, lunch, and dinner recipes.

Grab Your Ingredients – Shopping can be fun, but it’s important to stay focused and make sure you get all the ingredients you need for the week ahead while leaving out impulse buys.

Execute Your Prepping – Now that it’s time to prep, take two to four hours out of your schedule depending on how many meals you plan to cook. Organize your food into containers for storage. You can freeze the bulk of them and keep a few handy in the fridge for one or two days.

Meal prepping can lead you to your health and fitness goals in an organized way.

Follow our blog for more tips to help get your  wellness goals on track.

 

 

 

 

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7 Pantry Staple Recipes

 

With many of us staying at home and cooking more frequently, more people are digging into their pantries to cook quick and easy meals. . Thankfully, we’ve found some home cooking solutions with these pantry staple recipes.

What Are Pantry Staple Recipes?

Pantry staple recipes include items that are usually stashed in the back of your pantry or fridge and often go unused. They are convenient for impromptu cooking, especially when you are low on groceries.

 

Keep reading to see our favourite recipes below.

Breakfast

 

Pantry Food: Eggs

Veggie Filled Frittata – This delicious frittata recipe uses a skillet and can be cut into slices for easy sharing.

Pantry Food: Quinoa Flakes

Warm Quinoa Breakfast Cereal – A combination of nutritious seeds and quinoa flakes can be served in a bowl for a healthy breakfast cereal.

Lunch / Dinner

 

Pantry Food: Pasta

Canned Tuna Pasta With Olive Oil & Garlic – Spice up dinner with another easy-to-make recipe that includes canned tuna, garlic cloves, olive oil, and your favourite pasta.

Pantry Food: Canned Tuna

Avocado & Tuna Salad Wraps – Tuna can prove to be one of the most versatile pantry ingredients in any home chef’s arsenal. Try these fresh-tasting tuna and avocado wraps if you still don’t believe us.

Snacks

 

Pantry Food: Old Fashioned Oats

Oatmeal On-The-Go Bars – Oatmeal bars can make the perfect on-the-go snack  when cut into squares for easy transport.

Pantry Food: Peanut Butter

Peanut Butter Buckeyes – This creative and nutritious recipe is shaped like a buckeye and uses a combination of protein powder, peanut butter, and chocolate.

 

Pantry Food: Chickpeas

Crispy Jalapeño Chickpeas – This snack is made by combining an assortment of spices to a bowl of chickpeas and then baking the mixture into a crispy treat.

Expand your horizons with these essential pantry recipes. When you’re short on ingredients, our guide can help unlock your creativity in the kitchen.

 

 

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Top 10 Healthy Restaurants in Vancouver

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Vancouver is the home of some of the most interesting dishes in Canada. But outside of the numerous fine cuisine options, this city is also one of the best places to find healthier food options. It’s hard to decide on what to eat in a city with so many healthy options. Prepare for your next trip to the west coast with our Top 10 Healthiest Vancouver Restaurants guide.


Smak

 

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Smak is one of Vancouver’s pioneer healthy food chains that currently has 3 locations in the downtown core. The restaurant is one of the few healthy options that offers breakfast and lunch, both of which boast 100% gluten-free ingredients. Their menu includes a variety of energizing smoothies, salads, hot bowls along with catering options available with delivery.

Tractor

 

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Tractor was first birthed in the neighbourhood of Kitsilano, in Vancouver, BC. The restaurant is passionate about whole food wellness and provides a healthy balance of nutrient-rich dishes that involve veggies, lean meats, fish, whole intact grains and more. With a menu that includes everything from soups to bowls, Tractor is a great place to get a high-quality lunch while on the go.

Kind Cafe

 

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Kind Café is one of a kind eatery that is almost entirely vegan. The restaurant offers a wide variety of salads, bowls and specialty lattes that can give you a break from your daily coffee. Besides their menu of natural food choices, this restaurant is also great for those looking for a café that is dedicated to earth conservation with their strict BYOC policy.

Kokomo

 

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Kokomo is a plant-based restaurant that is truly dedicated to bringing the warm spirit of summer to your lunch plate. The restaurant features many heartwarming dishes to choose from including their notable Hemp Caesar Salad and Chickpea Curry.

Peqish

 

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Peqish is a café located in the downtown Vancouver area that also offers catering services that are customized for any dietary needs. The café has some of the freshest options thanks to their in-depth health science backgrounds. Their Health and Wellness Advisory team work diligently to create menu items fit for any diet.

Nosh

 

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Nosh is a simple on-the-go eatery and patisserie. The restaurant serves artisanal pastries, breakfast and lunch, all of which are also offered in their catering services for the downtown Vancouver area. Their catering includes an assortment of sandwiches,  wraps, fresh salad, charcuterie & cheese boards, along with their specialty coloured macarons.

Chomp

 

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Chomp is a vegan eatery and meal prep service that is 100% organic and gluten-free. The eatery utilizes locally grown produce and herbs to create some truly creative dishes. You can enjoy their Smoked Tofu Banh Mi from their Grub! Lunch menu or arrive early and try the monstrous Bacon PB & Jelly Burger.

Nuba

 

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Nuba is a restaurant is the Gastown area of Vancouver that creates healthy Lebanese cuisine with a modern twist. .Their menu contains original Lebanese recipes that are always evolving with newer ideas. It also features multiple brunch items that mix free-range eggs with classic middle eastern recipes.

Indigo Age Café

 

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Indigo Age Café is a unique establishment that offers fresh and healthy vegan cuisine options made with local and organic ingredients. Their menu features many Ukrainian-inspired dishes including soups, pirogues, cabbage rolls, and more. If you’re travelling in the Gastown area of Vancouver, this restaurant is the ideal pit stop.

Hubbub

 

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Hubbub is a break from your traditional sandwich shop and has a menu loaded with options. It currently has 2 downtown locations making it a great spot for grabbing a quick meal while exploring the city. The restaurant also features an interactive app that allows you to order ahead of time and accumulate customer reward points with every purchase.

Vancouver is a city that you’d want to cross off your bucket list. With our guide, you can be sure to find the best choices the city has to offer.

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COVE™ City Guide: Calgary

Calgary-city-shot

Nested between prairies and peaks, Calgary is Alberta is known as the gateway to the Rockies. The perfect springboard for mountain adventures, the energetic city has ample outdoor activities of its own. Its network of designated walking and biking paths form the most extensive urban pathway system in all North America.


Outdoors

Nose Hill Park, Calgary

Nose Hill Park is Calgary’s biggest city park located in Fish Creek is a provincial park, covering 11.27 square kilometres, the park is one of the largest urban parks in North America. It has a lush natural park with numerous hiking, biking and walking paths – many are dirt, but some are gravel or asphalt paths. This is a great location for wildlife spotting and retreat from Calgary’s bustle.

Edworthy Park, Calgary

Edworthy Park is a Calgary city park stretched along the south shore of the Bow River. Everything about this green space is big – big hills, big trees, big picnic areas, big playgrounds. The Bow River runs along the eastern edge of the park and guides the pedestrian trail. On hot days the river is a refuge for those looking to beat the heat.

Heritage Park Historical Village

Heritage Park Historical Village is a historical park in Calgary, Alberta, Canada, on over 100 acres of parkland on the banks of the Glenmore Reservoir. As Canada’s second-largest living history museum, it is one of the city’s most visited tourist attractions but it’s far from a tourist trap. The village’s exhibits span Western Canadian history from the 1860s.

Fun

Calgary Stampede

The Calgary Stampede is a volunteer-supported, not-for-profit organization that preserves and celebrates Calgary’s western heritage and community spirit. The annual rodeo, exhibition, and festival held every July attracts over one million visitors per year and features one of the world’s largest rodeos.

Calgary Tower

Originally named the Husky Tower, the Calgary Tower was constructed as a joint venture between Marathon Realty and Husky Oil to commemorate Canada’s centennial and revive the downtown core as a part of a Calgary urban renewal program. Today the Tower is a major tourist destination and popular dining spot. Though it’s been eclipsed in size (cough, the CN Tower), the Tower is still a source of pride for many Calgarians.

Mt. Norquay Ski Resort

Mt. Norquay is a mountain and ski resort in Banff National Park, about 40 minutes outside of Calgary’s downtown. The ski season usually starts in early December and ends mid-April. Mount Norquay is one of three major ski resorts located in the Banff National Park and should be a winter destination for any ski lover. If skiing isn’t your thing, cozy chalets and hot toddies await as well.

Food

Juice Because

Juice Because has dozens of locations around the city and makes cold-pressed juices, nut milks and healthy snacks. They say that can cure hangover to exhaustion.

Rooftop Bar @ Simmons

Perched atop a roof the Rooftop Bar @ Simmons is a hidden gem in Calgary. Lovely panoramic views of the Bow River and delicious Mexican-inspired dishes will keep you warm if you’re visiting Calgary in the winter months. The restaurant owners promise good times to start at there – and we can’t argue with tequila.

Vintage Chop House and Tavern

No trip to Alberta would be complete without consuming a little Alberta beef. Situated in the heart of Calgary’s historic beltline neighbourhood of Victoria Park, Vintage Chophouse and Tavern has been consistently rated one of Calgary’s Best Steakhouses. Dine and indulge at this classic steakhouse however; if meat isn’t your thing, the vegetarian sides are also a mouth-watering choice.

Musts

  • Visit Inglewood, the city’s oldest neighbourhood, and a lovely area to explore as it’s lush with galleries and boutiques.
  • Take a trip up to Scotsman’s Hill, a lookout point offering pretty views of the skyscrapers and landmarks of downtown Calgary.

This list is just the start, we hope you explore all Calgary has to offer and discover more. At COVE™ our goal is to Make Each Experience a Discovery ™.

For more information, check out covecannabis.ca or follow us on social @covecrafted.

 

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COVE™ City Guide: Saskatoon

bubbles in saskatoon canada

While this prairie town might be overlooked when it comes to a Canadian travel destination, it shouldn’t be forgotten. The relatively small city has a population of 250,000 and boasts some of the nicest, hottest summers in Canada (and some of the coldest winters). Saskatoon has recently rebranded itself as a cycling-friendly city. From the city’s residential neighbourhoods to downtown Saskatoon and the scenic Meewasin Valley Trail, Saskatoon is full of spaces and places to ride.


OUTDOORS

Meewasin Valley Trail, Saskatoon

The Meewasin Trail runs over 60 km in and around Saskatoon’s city centre along both sides of the river, winding under the bridges, and through scenic landscaped parks and natural areas. Residents and visitors flock to the trail to cycle, jog, stroll or to enjoy a bit of nature in the city. Cross Country Ski trails maintained in parts of the trail through the winter.

Cranberry Flats Conservation Area, Saskatoon

Cranberry Flats is located just outside the City of Saskatoon and is a scenic area with large sandy beaches and an easy hiking trail that leads out to a valley lookout. The site is open from sunrise to sunset to enjoy the sun and sand. On warm summer days, Cranberry Flats is a popular place for Saskatoonians to launch rafts to float down the river towards Saskatoon.

Wanuskewin Heritage Park

A UNESCO World Heritage site, this park is a historical center as a resource for understanding Indigenous people who originally habited the region. Wanusekewin is a Cree term for “living together in harmony”. The park contains the worlds longest-running archaeological dig where 5,000+-year-old relics are discovered daily. The center includes guided tours, hoop dancing lessons, tipi workshops and traditional art classes and visitors can walk the sacred grounds as well as rent a tipi to sleep in

FUN

Black Fox Farm

Wander through acres of blooming gladiolas and fields of flowers at the pastoral Black Fox Farm. You can pick your own bucket of flowers for a set price, and in fall, choose your Halloween pumpkin here. This family-owned farm is also one of the few farm-to-still distilleries in North America – they also make gin.

Remai Modern

Remai Modern is a new museum of modern and contemporary art in Saskatoon. The gallery’s building sits on the banks of the South Saskatchewan River, offering views of the South Saskatchewan River and prairie skies. Spanning four levels, Remai Modern has 11 gallery spaces over three floors, learning studios, a theatre, restaurant, store, lounges, play areas and numerous multi-use spaces.

FolkFest

Saskatoon’s annual summer festival is called FolkFest. The city’s multicultural communities pitch tents and showcase music and food. You’ll find a German pavilion with bratwursts, beer and accordion bands, as well as a Jamaica pavilion with reggae and cold Red Stripe and jerked chicken. This being the prairies, you’ll also find plenty of perogies and cabbage rolls and Ukrainian liqueurs.

 FOOD

Collective Coffee

Collective Coffee has two locations, one in Pleasant Hill and another in Riversdale. The design of the spaces is all about letting the natural light in with floor to ceiling windows. Sip the best coffee in town and people watch here.

Little Grouse on the Prairie

Little Grouse on the Prairie offers handmade pastas made from local wheat. Try the ravioli, perfect pasta squares stuffed with ricotta prepared simply with sage butter. The restaurant is located inside the old building of what was formerly a Canadian-Chinese restaurant.

Clementine Cafe

For brunch, try Clementine. Located in a basement that manages to feel like both a Turkish cave room and an airy loft, this packed spot its eggs with hummus, Turkish hot sauce, and housemade sourdough and tops their home fries with spicy salsa and lime mayo.

MUSTS

  • Saskatoon landmarks on both sides of the South Saskatchewan River now pay tribute to the Canadian legend Joni Mitchell. Take a trip to the plaques and hum one of her hits.
  • Buy locally grown sea buckthorn berry at the Saskatoon Farmers Market, which is open all-year-round on Wednesdays, Saturdays and Sundays.

This list is just the start, we hope you explore all Ottawa has to offer and discover more. At COVE™ our goal is to Make Each Experience a Discovery ™.

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COVE™ City Guide: Ottawa

parliament

Ottawa is so much more than the nation’s capital city. Once regarded as a sleepy home to bureaucrats, Ottawa is quickly becoming a destination for those looking for an urban adventure. Surrounded by the Rideau Canal, stunning national parks and ample national landmarks, a weekend adventure to Ottawa will not disappoint.


OUTDOORS

Gatineau Park, Gatineau

Immerse yourself in nature in Gatineau Park, the Capital’s conservation and outdoor recreation park is just 15 minutes from downtown Ottawa–Gatineau. In summer enjoy swimming, hiking, biking, camping and in winter, go cross-country skiing, snowshoeing. The Park is a sanctuary for more than 100 species of plants and animals at risk.

Commissioners Park, Ottawa

The Canadian Tulip Festival was established to celebrate the historic Royal gift of tulips from the Dutch to Canadians immediately following the Second World War as a symbol of international friendship. The Festival reserves the memorable role of the Canadian troops in the liberation of the Netherlands and Europe, as well as commemorates the birth of Dutch Princess Margriet in Ottawa during World War II—the only royal personage ever born in Canada.

Rideau Canal

A UNESCO World Heritage Site, the “Canal” weaves its way through Ottawa’s quaint downtown core. The Rideau Canal is walkable and bikeable in the summer months, and you can skate the entire thing in the colder winter months. Hop on a houseboat if you feel inclined to row down its banks.

FUN

Nordik Spa-Nature

After exploring Ottawa, take a short drive over the Chelsea, Quebec and check into the Nordik Spa-Nature. Treat yourself to a massage in the spa’s tiny wood cabins amongst the hundreds of saunas. This spa is the largest of its kind in North America.

National Gallery of Canada

The National Gallery of Canada is home to the world’s most comprehensive collection of Canadian art. The massive building is host to an impressive array of works by Canadian artists, including rooms dedicated to First Nations art and modern art.

ByWard Market

ByWard Market is a buzzing hub of outdoor market stalls, specialty food shops, bars, restaurants and galleries. It’s also known for its street art and local clothing retailers. Perch on a patio for an afternoon and take time to explore this vibrant public space.

FOOD

Origin Trade Inc.

Located in the centre of the Byward Market, Origin Trade Inc. offers a selection of regional foods and beverages, which show their love of Ottawa. Origin supports local suppliers and focuses on serving the freshest products. They source foods from Ontario farms, wine from local wineries and craft beer from local breweries.

Kettleman’s Bagel Co.

Kettleman’s Bagel Co. serves Montreal-style bagels with an Ottawa twist. The bagels are served hot and fresh – and are perfect for a hearty breakfast or lunch before exploring the city. They also make a nice picnic option if you’d like to enjoy al fresco along the Canal or on the lawn of the Parliament Buildings.

Fraser Cafe

Fraser Café is an independently-owned, seasonally-focused restaurant run by brothers, Ross & Simon Fraser. Their focus is locally sourced and globally inspired dishes in a cozy setting. Fraser Café is a must for brunch on Saturdays and Sundays too.

MUSTS

  • Take a free tour of Canada’s Parliament Buildings. Time your tour to take place during Question Period to get a glimpse of MPPs and the Prime Minister debate issues of the day.
  • Eat a Beaver Tail, an Ottawa delicacy, this sugary, puffy pastry is best consumed with an extremely hot, hot chocolate or coffee. Sometimes a beavertail is the only thing that can warm one up on a cold Ottawa afternoon.
  • Skate or walk along the Canal. The Rideau Canal connects Canada’s capital city of Ottawa, Ontario, to Lake Ontario and the Saint Lawrence River at Kingston, Ontario. It’s an impressive 202 kilometres in length.

This list is just the start, we hope you explore all Ottawa has to offer and discover more. At COVE™ our goal is to Make Each Experience a Discovery ™.

For more information, check out covecannabis.ca or follow us on social @covecrafted.

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COVE™ City Guide: Halifax

nova scotia watch tower

A picture-perfect coastal destination, Halifax is an east coast capital that feels like a small town. Warm sea breezes, leafy parks, and gardens nestled between heritage buildings, are just a few reasons why you should visit. Here are some of our favourite things to do in Halifax.


Outdoors

Herring Cove Bluffs, Herring Cove Provincial Park Reserve

Just south of Halifax, The Herring Cove Bluffs is a scenic day trip. This coastal trail is 1.5km return, making it an easy hike to try when in the Halifax region. Nestled among coastal bushes and trees, these bluffs offer perfect sunset views.

Pennant Point Trail, Crystal Crescent Beach Provincial Park

This coastal provincial park features three white-sand crescent beaches along the mouth of the Halifax Harbour. Long boardwalks line the park but come prepared to do some mild bushwhacking if you want to explore the more unkempt parts of the trail. The beaches even look pretty during the off-season.

Martinique Beach Provincial Park, East Petpeswick

Martinique Beach Provincial Park is the longest sandy beach in Nova Scotia. The 5-km crescent white-sand beach has open and wooded picnic areas, sand dunes, and quiet swimming areas. The beach is close to the Halifax Surf School if you’re feeling adventurous.

The Bluff Wilderness Hiking Trail, Timberlea

This trail is located just north of Halifax and is lush with thick woodlands, with a variety of trees like red maple, spruce and oak. The wooded trail has several high peaks, allowing for stunning vistas and photos, of course.

Fun

Peggy’s Point Lighthouse, Peggy’s Cove

No trip to Halifax would be complete without an excursion to Peggy’s Cove. Quintessential and picturesque, Peggy’s Cove is a major tourist attraction, but local inhabitants still fish for lobster and the tiny community has a rustic look and feel. Get lost in downtown Peggy’s Cove and chat with friendly locals, make sure to grab ice cream at Dee Dee’s before you head back to the city.

Art Gallery of Nova Scotia, Downtown Halifax

Get your pop culture fix at the Art Gallery of Nova Scotia. The expansive art collection is home to over 17,000 classic and modern works from native artists and showcases pieces by Maud Lewis, Nova Scotia’s beloved folk artist. It’s easy to spend a rainy afternoon here.

Food

Two if by Sea

A scenic ferry trip across the harbour sits Two if by Sea. This downtown Dartmouth café serves up massive croissants, which are well-known among Haligonians. Cozy up to locals at the communal table, and drink espresso-based beverages made with direct-trade beans roasted at neighbouring Anchored Coffee.

The Coastal Café

Buzzy brunch café, The Coastal Café, dishes out creative menu items, from bacon cheeseburger eggs Benny to the signature “Elvis”: slices of Montreal bacon, banana, and peanut butter between two buttermilk waffles. Sunday morning wait times are to be expected, as this tiny restaurant only has 20 seats – we promise the pancakes will be worth it.

Highwayman

Spanish-inspired restaurant Highwayman features an impressive menu of tapas with a focus on local seafood. Named after the Highwayman poem by Alfred Noyes, the space’s is washed in weathered, blue-grey tones. There are no reservations, so arrive early to grab a table.

Musts

  • Hike up Citadel Hill, an iconic Halifax landmark, where a cannon goes off every day at noon. This hilltop location has an incredible view of the Halifax Harbour and was chosen in 1749 as a fort location to protect the city.
  • Explore the abandoned ruin that was once the Royal Canadian Air Force’s Beaver Bank Station an hour outside of Halifax.
  • Wander in the Hydrostone Set along quaint cobblestone streets, this area is home to markets and local stores.

 

This list is just the start, we hope you explore all Halifax has to offer and discover more. At COVE™ our goal is to Make Each Experience a Discovery ™.

For more information, check out covecannabis.ca or follow us on social @covecrafted.

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