Herbal One Oshawa

10/14/2026

Chunky Turkey and Vegetable Soup
Yields: 8 servings
Each serving: 1/2 protein, 1 fat, 2 vegetable, 1 condiment
Ingredients
1/2 cup brown rice (uncooked)
1 lb. cut up turkey
1 Tablespoon olive oil
2 cloves garlic, minced
2 carrots, diced
1 stalk celery, diced
1 bell pepper (any color), diced
1/2 teaspoon each of: dried basil, thyme, and black pepper
1 (14.5 oz) can diced tomatoes
1 (16 oz.) package chicken broth (lower sodium if possible)
1/2 bunch fresh kale, chopped (leaves only, remove stems)
Directions
Cook brown rice per package instructions. Set aside.
In a stock pot, cook the turkey with the olive oil and garlic over medium high heat, stirring frequently until browned through. Add in the carrots, celery, bell pepper, and seasonings and sauté together about 5 minutes.
Add in the rest of the ingredients, including the cooked brown rice. Simmer mixture about 10 to 15 minutes, or until veggies have reached desired tenderness, kale has wilted, and soup is warmed through.
Serves 4; Total time: 25 minutes

10/13/2026

A perfect recipe for turkey leftovers.

Deep-Dish Turkey Pot Pie

1 c hot water
1 pkg. (120 g) STOVE TOP Stuffing Mix for Chicken or Turkey
3 c chopped cooked turkey or chicken
2 c frozen mixed vegetables, thawed
1 can low-sodium Cream of Mushroom soup
½ c skim milk

Heat oven to 375°F. Add hot water to stuffing mix; stir just until moistened. Place turkey and vegetables in casserole dish. Mix soup and milk; pour over turkey mixture. Stir gently; top with stuffing. Bake 30 min. or until heated through.

Makes 4 servings; 1 serving = 1 protein, 1 vegetable, 1 starch, 1 fat, 1 free choice

10/12/2026

10/09/2026

Wishing all of our friends and supporters a healthy and happy Thanksgiving weekend from Herbal One!
We will be closed Monday October, 12 for Thanksgiving.

10/08/2026

Here are some easy Thanksgiving Dinner planning menus to help you get through your day this Thanksgiving while staying on your program.

10/06/2026

Green Bean Sauté

4 cups fresh whole green beans, trimmed
4 tbsp Zesty Italian dressing, divided
2 tbsp Dijon mustard
2 tbsp sliced almonds, toasted

Cook and stir beans in half of the dressing in a large skillet on medium heat 5 min. or just until crisp-tender. Add remaining dressing and mustard; mix lightly. Cook until heated through, stirring occasionally. Sprinkle with almonds.

Makes 8 servings
1 serving = 1 vegetable, 1 fat

10/06/2026

Apple Stuffing

8 cups of cubed diet bread
3 Tbsp Becel
ground pepper to taste
2 leaks
4 peeled and thinly sliced apples
1 large egg
1 Tbsp chopped rosemary
2 Cups reduced sodium vegetable broth

1: preheat oven to 350F, toss 8 cups cubed diet bread with 3 tbsp of Becel margarine, season with ground pepper spread on a rimmed baking sheet; toast, rotating halfway through, until browned, 20-25 min.
2: Heat 1 tbsp unsalted butter in a 12 inch skillet over med heat. Add 2 leeks(white and pale-green parts) thinly sliced into half-moons; cook stirring frequently, until translucent, about 5 min. Add 4 peeled and thinly sliced Macintosh apples; cook turning occasionally, until tender, about 5 min.
3: In a large bowl, combine bread, leek mixture, 1 tbsp chopped rosemary (or 1 tsp dried) and 2 cups reduced- sodium vegetable broth; season with pepper. Add 1 large egg; stir until thoroughly combined. Transfer to a buttered 1 ½ quart shallow baking dish.
4: bake until golden on top and crisp around edges, 40 to 50 minutes.

Serves 8 each serving = 1.5 starches, 1 fat, ½ veggie, ½ fruit, 1 condiment

10/06/2026

You're looking to celebrate Thanksgiving differently this year right? ⁠
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This means discarding the traditional "turkey pants" and avoiding a tryptophan coma. Here are some tips to help you maintain your healthy habits over the holiday weekend.⁠
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1) Eat Breakfast! Do not fast in anticipation of your Thanksgiving feast. Instead, fuel your body with light, healthy snacks throughout the day. I suggest eating a balance of lean protein, fruits and vegetables leading up to your holiday meal to control hunger and combat cravings. ⁠
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2) Offer to bring a dish to add to the Thanksgiving spread. There may not be many healthy options offered so I recommend preparing a recipe from one of our program compliant weekly feature recipes (more healthy options coming) This way you are guaranteed that there will be a “safe dish” that you can enjoy without the guilt or caloric-burden.⁠
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3) Be mindful of liquid calories. We suggest limiting yourself to one alcoholic beverage such as a w**e spritzer, or vodka soda. Sip slowly and discourage others from topping up your beverage so that you can monitor your consumption.⁠
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4) Move your body! Build activity into your day to help compensate for festive treats. This may include a family walk/hike or game of football. It’s a great way to create memories, spend quality time with loved ones and boost your calorie burn. Planning an activity may also help prevent boredom eating and/or absentminded grazing throughout the day.⁠
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5) Be mindful of portions – including vegetables! Unless you’ve prepared them, they could be loaded with butter or sugary sauces. If you choose to indulge your sweet tooth, slice your own pie so that you can control the size. However, an average slice of pumpkin pie contains over 300 calories so you may want to consider healthier alternatives.⁠
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6) Plan your meal in advance and fill your plate accordingly. Enjoy your favorite foods wisely but do not go back for seconds. Furthermore, don't feel pressured to eat everything that is offered or eat to excess.
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7) Drink water! This will help you feel full and combat fluid retention from hidden sodium and or alcohol intake. ⁠
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Give thanks without giving up your healthy lifestyle. 🫶