“Heart to Health” Challenge: Day 3 Menu

Breakfast: : “You Are The Apple Of My Eye” Apples & Peanut Butter

Crisp, sweet apples dipped in creamy peanut butter is the perfect nutritious breakfast for Day 3 of our Valentine’s Day campaign!


  • 2 Large Apples
  • 1 cup all-natural peanut butter (crunchy or smooth)
  •     OR almond butter

**OPTIONAL: Other dried fruits or nuts**


  1. Cut the apple into wedges. Set aside to make the peanut butter dip.
  2. In a bowl, use a fork to combine the peanut butter with dried fruits and nuts until it is an even mixture


Lunch: “You Make Me Feel Sunny Side Up” Eggs & Avocado Toast)

Avocados are extremely versatile, and super healthy too! They are also loaded with fiber and omega-3 fatty acids which can help lower your cholesterol, as well. Find out more about other foods that contain healthy fats in our blog post here.

Ingredients (for the avocado toast):

  • ½ an avocado
  • 1 tsp lemon juice
  • pinch of salt
  • 2 slices whole wheat bread, toasted
  • 1 tsp olive oil
  • 1 egg


  1. Cut the avocado in half, remove the pit, and scoop into a bowl.
  2. Add the lemon juice and salt to taste.
  3. Mash the ingredients together with a fork, keeping the texture slightly chunky
  4. Spread half the avocado mash evenly onto each piece of toast. Drizzle with olive oil to garnish!

Directions (for eggs):

  1. Heat a lightly oiled pan over medium-high heat.
  2. Crack an egg into a pan and cook until the whites of the eggs are set but the yolk is still runny.
  3. Serve with toast.


Dinner: “I Like You From My Head to-mah-toes” Spaghetti (2 servings)

This basic yummy spaghetti recipe is always a family favourite, and can be cooked in large portions to save for future meals!



  • 1 tbsp olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 (28-ounce can) whole, peeled tomatoes
  • ¼ tsp salt
  • 1 tsp thyme
  • 4 ounces spaghetti noodles


  1. In a medium sized pot, heat olive oil on medium-high heat. Saute diced onions and minced garlic cloves until soft, about 5-7 minutes.
  2. Add the canned tomatoes with its juices to the pot and crush with a wooden spoon. Cook until soft, for about 5 minutes.
  3. Add salt and thyme. Simmer the sauce for about 10-15 minutes until thick and keep on low heat.
  4. Bring a large pot of water to a boil and cook pasta according to directions on the package. Drain noodles and serve with sauce.

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