Person Cutting Peppers

Eat Well

INDEAL Cares is dedicated to supporting a healthy workforce by supporting our pillars of health. We know that healthy eating is an important component of overall health – and in reducing risk of disease.  


INDEAL Cares is pleased to share a collection of delicious recipes that were developed just for you, courtesy of Rosie’s Kitchen.  

Eat Well to Live Well with INDEAL Cares
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Make drinking water more interesting by adding more flavour with herbs, fruits, or vegetables or a combo.

Roasted Chickpeas

Crispy. Delicious. A great protein-packed snack! These roasted chick peas are also
great in salads, or instead of croutons
on soup.


What’s GORP you ask? Stands for “Good ol’ raisins and peanuts” and describes a trail mix: a mixture of nuts, seeds, dried fruits and sometimes a with little extra fun added too. This delicious and nutritious on-the-go snack is great for camping, hiking the trails, road trips and great little pick-me-up for when you’re out and about.


This smoothie is packed with healthy
heart-supporting nutrients like vitamins, fibre, antioxidants, flavonoids, andmonounsaturated fatty acids. Super easy to make, nutritious and delicious!

Kombucha Mocktail

I developed this recipe because I didn’t always feel like an alcoholic drink but I always wanted to be celebratory. This Mocktail looks great in a tall glass or flute, is bright and fresh and best of all, festive!

Hot Chocolate

Healthy Hot Chocolate may seem like an oxymoron, but in fact when you use raw cacao powder instead of cocoa powder, you’re adding nutrients to your diet: potassium, magnesium and iron. Maca root gives you a boost of energy and hemp seeds are a complete plant-based protein. So drink up!

Whipped Cacao Nutty Tartlet

This is not only a dessert. This good-for-you treat, packed with nutrients and healthy fats, can be eaten for snack or even breakfast!
So go ahead, indulge!

Pumpkin Hummus

A seasonal twist on a classic dip. Hummus is quick and easy - and making your own will ensure a preservative and additive-free snack. Nutrient-rich, this dip is high in Vitamin A (supportive of eye health), antioxidants, and a good source of fiber. Eat as a snack with raw veggies, crackers or pita bread. Or use as a spread in wraps or sandwiches.

Butternut Squash Soup

As summer comes to an end, squashes become abundant in local markets. And really, who can resist their beautiful orange colour! This creamy soup is both nutritious and delicious. High in Vitamin A in support of eye health and fiber-rich too. Great as a starter or a main meal. What better way to warm up as the temperatures start to drop. You can even double the batch and freeze!

Rosie’s Kitchen has generously shared a new batch of smoothie recipes, just in time for cold season. View Rosie’s video with smoothie tips here. Smoothies are an easy way to incorporate healthy whole foods into your diet. These recipes are packed with immune-supporting nutrients like vitamin C. All you need is a blender and a few minutes.
So Drink Up!

Do you have a healthy recipe that you would like to share?  If so, connect with us, and let us know.

About Rosie's Kitchen

Rosie Coelho

Rosie Coelho is Owner and Chief Creator of Deliciousness at Rosie’s Kitchen Co. As a Food Enthusiast and Certified Culinary Nutrition Expert, she loves to inspire people to connect with themselves and loved ones through food.


Rosie also shares her epicurean passion through Culinary Classes and Experiences - having people become rock stars in their own kitchens. Whether beginners or more experienced cooks, there is always something new to learn and a great way to gain kitchen confidence, while having lots of fun!