Author: Janice Smith, B.Sc. Kinesiology

Janice Smith is the creator and food blogger behind Salads for Lunch, a healthy recipe website dedicated to easy, delicious salads, soups, and wholesome family meals. With a Bachelor of Science degree in Kinesiology and a certificate in Athletic Therapy, Janice combines her passion for nutrition, fitness, and simple home cooking to inspire readers to live healthier lives. She began blogging after transforming her own lifestyle through healthy eating and exercise, and now shares approachable recipes that make it easy for busy families to enjoy fresh, seasonal ingredients. When she's not developing recipes, Janice enjoys running, staying active, and spending time with her three daughters. Through Salads for Lunch, she encourages readers to embrace healthy living one meal at a time.

  • Instant Pot Ground Beef and Pasta Casserole

    This Instant Pot Beef Casserole uses fresh and flavorful ingredients, which give it a lovely, refreshing quality. It’s hearty and filling, but the flavors of oregano and garlic add a lilting lightness to this dish. It mixes the classic flavors of ground beef, onion, and garlic, with oregano and rich sharp cheddar cheese. So make a dish of this comfort-food favorite, and in under 30 minutes you can settle in for a warm, delicious, family meal. For an easy weeknight dinner, you can even make this ahead and freeze it.

  • How to get Back to Running (or get started with running)

    As I returned to running I felt like a complete newbie, even though I knew what was around each corner. I knew how to dress in various kinds of weather. I knew I should stretch, eat well, get plenty of rest when training etc… But building my endurance and reintroducing myself to running was hard, but with these few tips in mind, I recently was able to train for and complete a 10 K race.

  • One Pot Spanish Rice with Ground Beef Casserole

    Good old Spanish comfort food made in a single pot – even the rice gets cooked right in the pot! This Spanish Rice recipe is made with ground beef for a main dish meal, ready in less than 30 minutes!

  • Roasted Garlic Herb Chicken Sheet Pan Dinner with Asparagus and Potatoes

    Sheet Pan Roasted Garlic and Herb Chicken is a rustic and incredible dish. Surrounded by asparagus and roasted baby russet potatoes this meal is loaded with amazing garlic butter herb flavour.

  • Meal Prep Apple Pie Overnight Oats

    These 5-Ingredient Apple Pie Overnight Oats are great for quick and busy mornings or even…

  • Maple Dijon Chicken and Carrots Healthy Sheet Pan Dinner

    Maple Dijon Chicken and Carrots Healthy Sheet Pan Dinner. Easy, healthy, and bakes on a…

  • Game Day Vegan Buffalo Cauliflower Bites {Video}

    These oven baked Vegan Buffalo Cauliflower Bites are a real crowd pleaser! Tender morsels of cauliflower baked in a crispy crust and then loaded with buffalo sauce! If you like wings, you love this leaner tastier snack!

  • Shake & Go Peanut Butter Banana Protein Overnight Oats

    Enjoy your oats shaken, not stirred! Three easy steps: 1. Shake 2. Sleep 3. Go! These ready-to-eat overnight oat jars are great for packed lunches, if you’re in a rush in the morning or even for camping!

  • Healthy Pumpkin Trail Mix Muffins – Low Sugar!

    Healthy and Delicious Pumpkin Trail Mix Muffins! These are a fun twist on a typical pumpkin muffin. The trail mix adds some great flavor and texture. #recipe #pumpkinmuffin #falltreat

  • Fiesta Bean Dip – Perfect for any game day snack!

    This Fiesta Bean Dip is KILLER! SO good! We actually ate this for lunch the…

  • Butternut Squash Soup

    See what I did there? Fall in love with butternut squash… It’s a fall food……

  • Sheet Pan Parmesan Garlic Chicken and Veggies

    A sheet pan dinner without any of the fuss! Just top with a squeeze of lemon right before serving! Sheet pan parmesan garlic chicken and veggies is easy, quick, and refreshing!