Food

Matcha, the exquisite emerald green tea of Japan, is made from the young tender leaves of the Camellia sinensis plant. Ground to a fine powder, the leaves are brimming with a sweet refreshing taste that lends itself well to treats such as these delicious ice pops. Low in calories and fat, they’re the perfect afternoon pick-me-up on a hot summer’s day!

The unique flavour of Earl Grey tea enhances this colourful superfood salad. To ensure your salad is truly delicious, it is essential to use a fresh loose-leaf tea that is decidedly fragrant with the unmistakable citrusy aroma of bergamot oil. In addition, make sure you do not over-brew the tea—the perfect steeping time for Earl Grey is four to five minutes. Use one rounded teaspoon of loose-leaf tea for every cup of water.

Who says comfort food can’t be healthy? These crisp-baked drumsticks are teeming with nutrients and the exotic spicy taste of rooibos chai. While not a “true” tea from the Camellia sinensis plant, rooibos is also, like true tea, abundant in disease-fighting polyphenols. Not surprisingly, preliminary animal studies suggest rooibos may play a role in staving off cancer.

Avocado, nori, spinach, and in-season asparagus are green nutritional heavy-hitters in these rolls, which are equally delightful for lunch or dinner. If not using wasabi, you can give the avocado sauce a little kick using cayenne powder.

Here’s a smoothie that Bugs Bunny would go crazy for. Enjoy it when in need of a quick breakfast or an after-workout recovery treat. Ricotta cheese adds richness and protein, but you can also use plain Greek yogurt.

This vivid soup screams the colour red. Including an apple adds just the right hit of sweetness.

The vibrant yellow salsa with a sweet kick from pineapple is a fetching contrast to the fibre-packed lentil burgers. More common green lentils can be substituted for the black ones, but they tend to produce moister burgers so you may need to add some additional wheat germ to offset this. Uncooked burgers can be made up to three days in advance and cooked as needed.

It might be blue, but there is nothing sad about this no-bake tart that is packed full of antioxidants and healthy fats. Made mostly with fruits, nuts, and oats, you could make a case for serving a warm slice for breakfast.

The humble cucumber takes on passion and bite with sweet honey and acidic rice vinegar. Simplicity is the key to this side dish that makes the perfect companion for a spicy main.

Baby spinach is plentiful in spring and asparagus is tender-sweet. The two combined with a hint of sticky dates offer a brisk balance to this zesty lime dressing.

Spring radishes are deliciously tender with a mild peppery bite to complement the natural sweetness of the sugar snap peas.

Fresh sprigs of spring basil bring a bold taste to day-old bread and the ubiquitous tomato. If you make this salad later in the season, add heirloom tomato varieties for colour and flavour differences.

Bright and tart, rhubarb is one of spring’s first bounties. Grilling the stalks caramelizes the sugars while leaving a distinct bite. A touch of honey takes care of any lingering tartness.

This colourful salad is nutrient dense, yet light—the perfect springtime meal after a winter of heavier fare. You can replace the turkey breast cutlets with firm tofu to create a vegan entrée.

This antioxidant-rich condiment is the perfect accompaniment to veggie burgers, cold meats, cheese platters, and more. If peaches are not available, you can substitute pears and pear vinegar for an equally scrumptious concoction. The piquant, vinegar-rich chutney contains remarkably less salt than similar chutneys or relishes, yet remains full of flavour. It’s obvious why health experts recommend vinegar as a tasty, blood pressure-friendly alternative to salt.

Tart Montmorency cherries contain more disease-fighting anthocyanins than the sweeter Bing variety. Not surprisingly, animal studies indicate they can help lower cholesterol and triglyceride levels. Pairing them in a recipe with cherry vinegar makes for an extraordinarily nutritious dish!

This elegant dessert is a breeze to assemble. Additional maple syrup can be added for those who like a very sweet sauce—but I find the zing of this one strikes just the right note.

Far from a tedious undertaking, making your own tortillas assures your taco night will be as fresh and flavourful as possible. Used to make authentic Mexican tortillas, masa flour is a corn flour that has been soaked in lime, dried, and then ground into a powder. You want at least four tortillas for each person, so make additional batches if necessary. Tortillas can be reheated as needed in the oven.

2 tsp (10 mL) grapeseed or other oil of choice
1 small yellow onion, diced
1 red bell pepper, diced
2 tomatoes, diced
1 ripe plantain (yellow peel with some black spots), peeled and diced (optional) 
1 jalapeno pepper, seeded and diced
1 - 19 oz (540 mL) can black beans, rinsed and drained
2 Tbsp (30 mL) cocoa powder
1/2 tsp (2 mL) cumin powder
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) black pepper
1/3 cup (80 mL) cilantro, chopped
Juice of 1/2 lime

1/4 cup (60 mL) extra-virgin olive oil
Juice of 1 lemon
2 garlic cloves, minced
2 Tbsp (30 mL) minced cilantro
1 Tbsp (15 mL) minced chipotle pepper in adobo sauce
1 Tbsp (15 mL) honey
1 tsp (5 mL) cumin
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) black pepper
1 1/2 lb (750 g) free-range organic boneless, skinless chicken thighs

Zest of 2 limes
Juice of 2 limes
2 Tbsp (30 mL) honey
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) sea salt
1/2 tsp (2 mL) garlic powder
1/4 tsp (1 mL) freshly ground black pepper
1 lb (450 g) Pacific halibut

This fresh-tasting sauce offers a welcome reprieve from fiery salsas. The casein protein in dairy is known to help tame the flame in your mouth. This mixture can be made up to two days in advance.

Adding mango to this time-honoured Mexican topping infuses it with a hit of sweetness. You can also use pineapple or peach. It’s wonderful with tortilla chips as well. The salsa can be made up to three days ahead of time and kept covered in the refrigerator, but it’s best served at room temperature.

Toasting the chili peppers and garlic heightens their flavour. You can find dried ancho peppers—the dried form of the fresh, green poblano peppers—in Latin markets and many natural food stores. You can also use dried guajillo peppers here. This fiery salsa will keep for a couple of weeks covered in the refrigerator.