Immune-Supporting Snacks

Boiled green lentils tossed with crunchy carrots and a biting Dijon dressing is an iconic French side dish to eat alongside a piece of poached salmon or chicken. But it often looks like a stodgy brown mess. This recipe dresses up those drab legumes with all the colors of the spring rainbow: pink radishes, green sugar snaps, and garnet (or golden) roasted beets. The latter can be roasted a few days in advance to save time, and you can do the rest of the chopping and whisking while the lentils cook. The salad is finished with a little Italian flair—balsamic vinaigrette and torn basil. Garlicky walnuts add crunch, and if you’re angling for another carb companion, add shaved parmesan or ricotta salata. MAKE IT A MEAL: Bulk up this salad by tossing it with marinated kale or baby arugula, or serve it alongside chicken, fish, or grilled portobellos.

This fresh dish embraces all of the freshness of the season, especially when not accompanied by a cloying cream sauce. Presentation is as simple—and beautiful—as artfully arranging the salad on a large shallow platter. But it can be equally visually charming arranged on single serving dishes. Protein option Looking to substitute another protein for salmon in this recipe? Cooked chicken torn into strips is equally delicious with this flavour-packed dressing.

I thought there was nothing more delicious than a spicy tuna roll until the day I tasted that delicious filling perched atop a piece of crispy rice. Usually, I try to keep things simple, but this is one of those moments that is worth the extra effort—and it’s nothing to be intimidated by. As a twist on the traditional tuna, I use roasted beets. You can, of course, substitute 8 ounces fresh tuna or salmon in the spicy mayo mixture. To cut prep time, roast the beets in advance. It’s a fun special-occasion meal for the family served alongside a green salad.

This delicious salad of fresh in-season strawberries, farro, almonds, feta, and crisped prosciutto bathed in a honey and Dijon dressing is much more than just eye candy. It’s a perfect entrée for impressing a lunch gathering among friends. Flavourful farro Farro is a nutty grain that adds great texture and flavour to any number of cold and warm dishes. Rinse, drain, and cook 1 cup (250 mL) whole farro in 3 cups (750 mL) water for about 40 minutes, or until al dente. It should be chewy and have some bite to it. Cook up a generous batch and refrigerate for use in a variety of dishes. Farro—flavourful and nutritious A 1/4 cup (60 mL) serving of cooked farro provides a generous 6 g protein and 3 g fibre per serving. For added nutty flavour, toast dry farro in saucepan before adding water and cooking. It takes 1/3 cup (80 mL) dry farro to yield 1 cup (250 mL) cooked.