Dr. Kassam Try Some Healthy Recipes During Self-Isolation and Physical Distancing

Healthy Recipes During Self-Isolation &

Physical Distancing

There is very little doubt that the coronavirus pandemic is affecting every aspect of one’s lives. No one knows how long the current public health measures will be in place, making it difficult for planning ahead. For a lot of people, this pandemic has brought with it a lot of extra time. So, what better time to focus on healthy eating! Especially because the foundation of a healthy immune system is a well balanced diet
So, whether you wish to try healthy recipes because there is more time in the day or you are trying new recipes for creating a new habit, below are some healthy recipe ideas for you and your family to try and make the most out of physical distancing!
Keep in mind you don’t need to run to the grocery store everyday. In fact, we carry a lot of the ingredients in the below recipes right here at vitamart.ca




  • ¼ cup of blueberries
  • Coconut yogurt
1. In 500 mL mason jar combine the oats, chia seeds, nut butter, honey, flax seeds and milk
2. Stir the above to combine everything
3. Cover and place in refrigerator overnight
4. Add toppings in the morning: blueberries/strawberries and coconut yogurt


1. Combine all 8 ingredients in a large bowl
2. Stir well to combine thoroughly.
3. Place in refrigerator for 30 minutes to 1 hour
4. Roll into 15 balls


1. Preheat oven to 350oF
2. Combine flour, baking soda, salt, cacao powder and cinnamon in a bowel. Whisk to combine
3. In food processor combine the pecans, bananas, egg, melted coconut oil and process until smooth
4. Add the dry mixture to the banana mixture and stir to combine
5. Fold in the pecans
6. Bake for 30 minutes


  • ¾ cup coconut flour
  • ¼ cup coconut oil (melted)
  • ¾ cup natural maple syrup
  • 6 tablespoons freshly lemon juice
  • Zest of one whole lemon
  • ½ tsp salt
  • 1 tsp baking soda
  • 6 eggs (room temperature)
  • 1 tsp vanilla extract
  • 2 tbsp of poppyseed
  1. Preheat the oven to 350º F and line a muffin tin with 12 baking cups
  2. In a large bowel, combine coconut flour, maple syrup, coconut oil, lemon juice, lemon zest, salt, baking soda, eggs and vanilla
  3. Whisk all ingredients until batter is smooth
  4. Stir poppy seeds and divide the batter into 12 muffin cups
  5. Bake for 25-30 minutes until muffins are brown


  • 4 medium sweet potato
  • ½ tablespoon honey
  • 1 tsp salt
  • Parsley
  1. Peel and chop sweet potatoes
  2. Place in pot with water (such that water covers the sweet potatoes)
  3. Boil for about 25 minutes
  4. Remove from water and mix the potatoes until they are fluffy
  5. Add in honey and salt and continue mixing
  6. Top off wit parsley


  • 1 pound chicken tenderloins
  • ½ tsp garlic powder
  • 1 whole egg and 1 egg white
  • 2 cups brown rice cereal
  • ½ tsp Himalayan salt
  • Pepper
  • 1 tsp of oregano
  • 1 tsp of thyme
  • Olive oil
  1. Preheat oven to 400 degrees
  2. Place rice cereal, garlic powder, salt, pepper, oregano and thyme into a bag
  3. Using a rolling pin crush the cereal
  4. Place mixture in a bowel
  5. Mix whole egg and egg white
  6. Dip chicken in egg and then in rice cereal mixture
  7. Place chicken on baking sheet and spray with olive oil
  8. Bake for 35 minutes


  • 2 tbsp of olive oil
  • 1 minced jalapeno 
  • 1 small diced red onion
  • 2 tsp of apple cider vinegar
  • 1 large garlic clove (minced)
  • 1 and ¼ cup vegetable broth
  • 1 cup crushed tomatoes
  • 1.5 tbsp of chili powder
  • 30 oz can of beans
  • 2 tbsp of cilantro
  • 2 cups of brown rice or quinoa 
  1. Heat the oil in a large saucepan over medium heat
  2. Add in the onions, apple cider vinegar, garlic and jalapenos. Cook until softened
  3. Add in broth, tomatoes and chili powder. Cook while increasing heat to high and bring to a complete boil
  4. Add in the beans and reduce heat to medium
  5. Simmer until the full chili has thickened for about 5 mins
  6. Top off with cilantro
Happy Cooking Everyone :)