June 01, 2026 How do you build an original balanced recipe?

Need help planning your balanced recipe for Aprons in Action presented by Manulife? Well, if you’ve been reading some of our previous blog posts, you’ve read about the balanced plate, which introduced some important elements in any dish or meal.

And, chances are, you’re already incorporating many of these already, in which case, enjoy this refresher.

A is for Anchor with vegetables 

Half of your plate should be filled with non-starchy options that can range from mushrooms, bok choy, Brussels sprouts and tomatoes to onions, broccoli, leafy greens, frozen peas or beans and Bell peppers.

B is for Bring in fibre-rich carbohydrates

Choose whole grains, legumes, starchy vegetables.
Tip: Cooked and cooled grains or potatoes contain resistant starch, which may support your blood sugar management.

C is for Colour with vegetables

Aim for variety and brightness, and include two different veggies in your meal.

D is for Deliver lean protein and healthy fats

Lean proteins should make up about one-quarter of your meal. Small amounts of healthy fats such as olive oil, nuts, seeds and avocado are also good to add for satisfaction and flavour.

E is for Elevate flavour naturally

Try herbs, spices, citrus, vinegars, roasting and grilling.

F is for Fine-tune the balance

Ask yourself:
Is there fibre?
Is there protein?
Are added sugars minimal?
Does the dish taste (or feel) satisfying?

Remember, it doesn’t have to be complicated; follow these ABCs, and see how they work for you—and your recipe.

Did you know? 

Aprons in Action presented by Manulife is Diabetes Canada’s new national culinary fundraising competition where your training ground is the kitchen. We invite home cooks to share healthy recipes, learn new kitchen and cooking skills, raise funds, and celebrate the joy of food while supporting people living with diabetes in Canada.

Ready to put your original balanced recipe into action? Join Aprons in Action presented by Manulife now.