Food

Sushi is a fast-growing favourite among kids today, but it isn’t always budget friendly. Surprisingly, it’s quite simple to make at home and easy to customize so there’s something for everyone. Adding beets to the sushi rice during the cooking process adds a fun natural pink colour that your kids will love. This is also a fun meal for getting your kiddos in the kitchen and involved in meal prep. This finger food is great for trips to the beach or a casual dinner on a busy night. It works perfectly in school lunches or as a great on-the-go snack. You can fill these sushi rolls with all your kids’ favourite vegetables and proteins. Don’t forget to make some for yourself! No mat? No problem! Don’t run out and buy a bamboo sushi mat if you don’t have one already; a sheet of parchment paper works equally well. Each serving contains: 399 calories; 10 g protein; 3 g total fat (0 g sat. fat); 82 g total carbohydrates (5 g sugars, 3 g fibre); 75 mg sodium

Pasta with a simple sauce is likely a weekly, even daily, staple in most homes with little ones. This plant-based dish may not include meat, but protein is still high on the list. The puréed cannellini beans add a thick, creamy texture to the sauce, as well as protein. Paired with lentil pasta, this dish will provide flavour and your kids’ daily portion of protein. Sweet fact Did you know that adding a little sweetener to tomato dishes brings out the natural flavour of tomatoes?

Vibrant and refreshing mint is a prolific garden staple during the summer months. Check out these tasty recipes that make the most of this delicious herb.

Grilling is a great way to boost the flavour and sweetness of fruits; heat caramelizes the naturally occurring sugars. For this recipe, sun-kissed peaches are used; however, other fruits such as pineapple, mango, nectarine, or plums would work equally well. Paired with a refreshing minty pesto sauce, this speedy dessert is sure to be a hit at your next barbecue. Leftover love Any leftover mint pesto sauce makes an amazing fruit dip. Stir pesto together with yogurt of choice. No need for measurements; just mix together to taste and serve with an array of sliced summer fruit for dunking.

Sweet mango and zippy mint add an extra punch of flavour to this guacamole-inspired dip. Avocados, which are the backbone of guacamole, contain a good amount of healthy polyunsaturated and monounsaturated fats, which help boost metabolism and keep you feeling fuller for longer. Perfectly ripe When looking for a perfectly ripe avocado, choose one that has dark green or almost black skin. When squeezed, you should feel it yield to pressure. If you’re not planning to eat your avocado for a few days, try choosing one that is unripe (an unripe avocado will feel very firm) and leaving it at room temperature. Avocados are climacteric fruit, which means they will continue to ripen after harvesting. Avo-mazing fact A serving of half a medium avocado has more potassium than a medium banana.

This vibrant summer salad works equally great as a side dish or light lunch. It also travels well, should the urge to eat al fresco strike. Leftovers keep well refrigerated for a few days. Super sambal Sambal is an Indonesian condiment that is made up of fresh and dried ground spices and herbs. Just like chutney in India or salsa in Mexico, there are countless variations of sambals all across Indonesia. In North America, we typically find a sambal called sambal oelek on our grocery shelves. Meal in the making To make this salad more of a complete meal, add whatever protein you have on hand. Shredded roast chicken, sautéed prawns, or grilled tofu all make wonderful additions.

This soup makes good use of two ingredients that abound in the garden during summer: zucchini and mint. Marrying the two in this refreshing soup makes for a vibrant lunch or light dinner. Cooked zucchini is very high in vitamin A, which supports good vision and a healthy immune system. Garden greens galore If you don’t have zucchini on hand, this soup is equally excellent made with about 1 lb (450 g) mixed garden greens such as Swiss chard, spinach, or collards.

Who wouldn’t want to eat ice cream for breakfast? This cool and creamy concoction only feels like an indulgence. Packed with fibre from bananas, spinach, mint, and oats, this breakfast is sure to keep you feeling full and satisfied until lunchtime. Good mood food Raw cacao nibs contain several compounds that can increase levels of serotonin and dopamine in your brain, which are generally nicknamed the “feel-good hormones.”

Bright and vibrant, golden berries give this fruity salsa fresca a tart and tangy crunch that pairs well with mango. Serve with a salad of mixed greens, and these salsa and skewers are transformed into an eye-pleasing meal that is flavour filled and delicious! With the firm texture of golden berries in the salsa and marinated chicken, this is a perfect meal to prep the day ahead and enjoy! Ripe is best Golden berries are also known as Inca berries, Cape gooseberries, physalis, or Peruvian ground cherries. Although they flourish in a warm climate and grow well in a greenhouse, these papery-husked tart berries have found their way north and can adapt well outdoors. Golden berries are part of the nightshade family and contain solanine when unripe. Solanine is a toxic metabolite that can cause digestive upset. Be sure to eat golden berries only when they are fully ripe (or dried) and eat in moderation.

Each year, beginning in late spring until the fall, nature rewards us with an array of sweet and delicious berries in an assortment of beautiful hues of yellow, orange, red, blue, and black. Found on backyard bushes, at local farmers’ markets, or growing wild in nature (if you’re fortunate to find them), summer berries are bountiful, beautiful, and delicious, with flavour and sweetness that by far surpass their transported-in counterparts of winter months! More than just a pretty snack, berries are a nutrient powerhouse full of fibre, high in vitamins and minerals, and packed with antioxidants such as anthocyanins, resveratrol, and ellagic acid. With a sustainable and local abundance of delicious berries at our doorstep, how could these delectable gems not be a daily staple all summer long? Perfect as a snack or wonderful in sweet treats, many berries also pair effortlessly with salads and make a fantastic guest star in savoury main dishes. In these five recipes, discover new ways to incorporate these delectable nutritional dynamos in vibrant and tasty recipes, and enjoy reaping the health benefits.

So smooth, so rich, and so creamy, you’ll find it hard to believe it’s not dairy! Toasted hazelnuts and coconut are bound together by sweet dates, creating the perfect nutty and gluten-free base that’s then topped with a dreamy layer of tangy blackberry decadence. These bars are easy to make and store well in the freezer for up to a week. Enjoy at room temperature or frozen—they’re delicious either way! Mix it up This recipe is just as delicious with other in-season summer berries. Try substituting the berries and base layer nuts with the following combinations: raspberries with walnuts strawberries with almonds blueberries with walnuts

Purple-stained and pillowy soft, these ricotta balls are delicate and delicious with a hint of blueberry. Once assembled, they cook quickly, so prep gnudi ahead of time for a quick and satisfying meal! Instead of olive oil, finish this dish off with a drizzle of honey and transform this dish from savoury to sweet! Gnudi are best enjoyed the day they’re made. Lost in translation Gnudi, simply pronounced “noo-dee” with a silent g, is the Tuscan dialect word for “naked.” Fittingly named, these soft, pillowy balls of ricotta are “nude ravioli,” consisting of only the tasty filling—without the outside pasta. In a pinch No cheesecloth, no problem. For squeezing the moisture from ricotta, you could try using one of the following: nut milk bag coffee filter fine wire-mesh sieve pantyhose (new) jelly bag clean dish towel

Swap out balsamic glaze in crostata topping with this balsamic reduction with a strawberry kick!

A fruity spinach salad spinoff tops a hearty crostata packed full of juicy and sweet roasted summer strawberries. Served warm or cold, this beautiful rustic tart is plenty sophisticated for any afternoon brunch. In a pinch, you could substitute frozen pie dough to make the crust. Berry intense Swap out balsamic glaze in crostata topping with this balsamic reduction with a strawberry kick!

This smoothie bowl is not just for smoothie lovers! Thick and creamy, this tangy bowl of goodness is high in protein and fibre and a perfect way to include berries at breakfast. Sweetened with banana and completely customizable, top it with your favourite nuts and seeds to help you stay energized. Try adding a teaspoon of beetroot powder when blending and watch the colour pop! Top it off Adding toppings to your smoothie bowl adds colour and texture, and also increases nutrients and fibre, while encouraging digestion by chewing! Try adding one, or a combo, of any of the following. fresh fruit granola slivered or chopped nuts pumpkin seeds chia seeds ground flaxseed hemp hearts unsweetened shredded coconut or coconut ribbons

The simplicity of this layered dessert hides its deeper and more complex aromatic flavours. A cherry compote subtly scented with rose makes an exquisite combination with cardamom yogurt and a topping of ground pistachios and dried rose petals. When buying rose petals, look for dried ones grown for edible use. Petals with polyphenols Rose petals are full of polyphenols, which are powerful antioxidant compounds that can help prevent cell damage. Rose petals and rose hips contain high levels of vitamin C, which supports our immune function. Rose petal tea also contains vitamin E, which, when taken with vitamin C, assists in maintaining healthy skin. It’s also thought that the simple aroma of rose can act to promote a relaxed mood.

Just as lavender grows alongside thyme and rosemary, it is often included with these herbs in the French dried herb mix called herbes de Provence, a classic seasoning for lamb. This recipe gets a double dose of lavender by using it first in a similarly inspired fresh herb rub to season lamb prior to cooking and then with the addition of a blueberry jus amped up with fragrant lavender. Dried lavender works best in this recipe; find it in your local specialty grocery and make sure to look for products marked “culinary grade.” Lighten your mood with lavender Many of us have experienced the relaxing feeling of inhaling the sweet scent of lavender. Lavender has been used for centuries in soaps and lotions and is used in aromatherapy because of its relaxing benefits. Studies also suggest that, taken orally, it may be beneficial for anxiety.

There’s one flower you may already have in your pantry. The thin red threads we know as saffron are the stigmas pulled from the centre of the saffron crocus. Saffron brings bright colour and subtle earthy and slightly grassy floral flavours to dishes and is frequently used in rice dishes of all kinds—from biryani to paella and risotto. Here, saffron is used with cinnamon, cloves, and orange to lend flavour and colour to quinoa along with a classic combination of almonds and currants. The sunshine spice Saffron contains phytochemicals including crocin, picrocrocin, and safranal, which are thought to be responsible for its medicinal actions. Saffron has been studied in the treatment of Alzheimer’s disease and may help improve symptoms. Studies have shown that taking saffron is effective in mild to moderate depression, which has earned it the name of “sunshine spice.” Taking saffron in large quantities is not recommended, as it may be toxic at higher doses.

These mussels make an elegant and alluring cold appetizer that will stretch to feed a crowd. The classic combination of fennel and tomatoes is enlivened with a floral vinegar, prepared in advance. Alyssum has a peppery, aniselike flavour and, like fennel, pairs well with tomatoes. All in the family Alyssum is related to the cabbage family Brassiceae, so you might also substitute kale flowers in this recipe. Brassicas have been shown to have a positive role in the prevention of cancer.

When the heat of summer has you ready to wilt, this refreshing summer gazpacho with watermelon, tomatoes, and almond is guaranteed to cool you down. Marigold petals are used to make a slightly spicy, peppery oil with mild notes of citrus; it’s used in the soup and as a beautiful edible garnish. Avoid the bases or “heels” of marigold flowers, as they can be quite bitter. Much ado about marigolds Marigolds can refer to plants from the aster (Asteraceae) family, either from the genus Tagetes or from Calendula officinalis, known as calendula, which often goes by the name pot marigold. Note that not all species of marigolds are edible, so make sure you’re selecting an edible variety from a reputable source. Marigolds contain carotenoids, yellow pigments that support the body’s immune system, and lutein, also a carotenoid, that assists with eye health.

Pretty on the plate, this salad of delicate greens contains bright, juicy, tart sorrel; crisp radish; and delicate bachelor’s buttons. Despite the blue, pink, and purple hues of bachelor’s buttons, also known as cornflowers, their flavour is fresh and green. The dressing comes together with a bachelor’s button vinegar made in advance by infusing the flower heads into apple cider vinegar for a bright, subtly sweet flavour. If you can’t find bachelor’s buttons, you can use nasturtium or violas. Powerful pigments While many take cornflower or bachelor’s button tea to treat all sorts of ailments, from fever and constipation to chest congestion and menstrual disorders, there isn’t enough scientific evidence to say whether these are effective. What we do know is that their intense blue colour is due to a pigment called protocyanin that may help reduce inflammation in the body, which in turn has powerful effects on health.

Fresh, light, and a little zingy, this beverage is a wonderful nonalcoholic option to serve at game-day festivities.

Burgers are a perennial game-day favourite, but not always a nutritional win. Root for the healthier team by swapping out beef for salmon and cheese slices for a velvety feta yogurt sauce. And then finish everything off with a stack of veggies. To let all the other flavours and textures shine through, consider subtracting the bun. For burgers, panko bread crumbs or quick-cooking oat flakes can be used as a replacement for almond flour. Thrill of the grill The salmon burgers can be prepared on the grill—but they’re delicate, which makes placing them directly on the grill grates a risky undertaking. If you want to safeguard against burgers sticking to or falling through the grates, you can lay a cast iron griddle on top of the grill and use that to heat your burgers. A greased metal vegetable basket can also work as a cooking platform.

Despite its traditional game-day look, this glorious spread is not your average stack of nachos. In a huge win for vegetarian sports fans, we swapped ground beef for meaty tempeh stewed with tomatoes and a winning mix of seasonings. Black beans, punchy radish, creamy avocado, and melty cheese round out a dish that could not be more fun to eat. If you want these nachos to be fully plant-based you can use shredded dairy-free cheese. To go a little more traditional, regular tortilla chips can be used instead of the sweet potato variety. No beef with tempeh You might be surprised at how versatile crumbled tempeh can be. Use the crumbles as a meaty meat-free option in grain bowls, tacos, burritos, pasta sauces, lasagna, chili, nachos, and in countless other ways. And it’s easy to modify them to fit any flavour profile: Mexican, Asian, or Italian, for example.