Pan-Seared Perch with Parsley Butter

This not-too-sweet chocolate dessert has a boost of fibre from chia and is topped with luscious raspberries for a classic combination. Cinnamon and chocolate are natural friends that will get along famously with a hint of tahini as well. Mix and chill this dessert in the jar or ramekin you’ll serve it in. Powerful antioxidant Chia seeds contain an antioxidant called caffeic acid that can help reduce inflammation in the body. A little goes a long way with chia seeds. The fibre in chia helps you feel fuller while also packing a nutritional punch. If you’re not used to chia, start out slowly with just 1 Tbsp (15 mL) per day.

This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fibre from antioxidant-rich artichokes. The addition of lemon, thyme, and broth make for a brightly flavoured sauce that is tempered with a creamy spoonful of yogurt. Rinse and repeat Artichokes are frequently canned in brine, so to help reduce salt, drain them thoroughly and rinse several times. Pat them dry before using. Artichokes—liver helpers Artichokes are antioxidant rich, and some studies have shown they can improve liver health.

This version of turmeric tea leans heavily on the ginger, and its flavour is strong, spicy, and soothing. Using whole turmeric versus powder will give you more curcumin, the active component of turmeric with healthy anti-inflammatory properties. Curcumin is not easily absorbed by the body, but adding pepper and fats such as olive and coconut oil increases the body’s ability to absorb it. No waste Save strained ginger and turmeric pulp to add to smoothies or for use in cooking vegetables or adding to curry bases. Keep it, covered, for up to 3 days in the fridge.

If you enjoy a savoury snack, look no further than this yogurt bowl. Protein- and probiotic-rich yogurt is topped with spiced sweet potatoes, pumpkin seeds, and a drizzle of olive oil and cilantro. A little prep goes a long way toward making this a convenient and satisfying snack. Cook the potatoes in advance so the bowl can be quickly assembled at snack time. Savoury Spiced Sweet Potatoes Peel and dice 1 medium-sized sweet potato. Toss in bowl with 1 Tbsp (15 mL) extra-virgin olive oil, 1/2 tsp (2 mL) cumin, and 1/4 tsp (1 mL) hot Spanish paprika. Cook in preheated air fryer for 10 minutes at 350 F (180 C) or on parchment-lined baking tray for 25 minutes in 375 F (190 C) oven. Allow potatoes to cool and then store, covered, in fridge for up to 4 days. Makes enough for 4 servings. Adaptation inspiration Take this idea and make it work with other convenient savoury toppings such as canned chickpeas, cherry tomatoes, or cucumbers.