A riot of textures and flavours, this salad offers something new in every bite. Crunchy fennel, bitter radicchio, and spicy arugula partner with tart grapefruit, rich in skin-supportive vitamin C. And don’t forget creamy avocado, chock full of healthy fats for skin radiance. Beauty fruit focus: Grapefruit and avocado Cheese, please If you don’t have cooked chicken on hand, or feel like keeping things vegetarian, replace it with crumbled feta or fresh goat cheese, either dairy or plant based.
As one of spring’s first crops, peppery arugula signals that longer, sweeter, more colourful days are afoot. It serves as an anchor to this virtuous salad that makes you feel younger with each forkful. When roasted, radishes transform from pungent to surprisingly sweet. Nutrition bonus Arugula is chockablock with nitrite, a compound that can help lower blood pressure numbers into the healthy range. Fresh obsessed One of the keys to making a great salad is ensuring that your leafy greens are fresh and crisp. Nobody says yum to limp lettuce. The most effective way to keep greens at their best is to line a storage container with a few paper towels and then scatter your greens on top. Seal shut with a lid and refrigerate. Be sure there is some room in the container for the air to circulate, and the paper towels will absorb any excess moisture.
Juicy berries and rhubarb pair with toasty oats and almonds for a beauty-giving beginning to your day, with skin-loving vitamins C and E, as well as detoxifying fibre. A one-dish solution to busy mornings, it’s fruit and granola in a single delicious bake. To serve, a scoop of your favourite yogurt or splash of kefir would take this to the next level. Beauty fruit focus: Strawberry and rhubarb Seasonal swaps The strawberry-rhubarb fruit combination can be switched up, depending on the time of year. Try blueberries and peaches in summer, apples and figs in fall, and pears and cranberries in winter.
A spread of vibrant pea hummus adds an extra layer of nuance to these lunch wraps—a great way to breathe new life into your sandwich routine. If desired, sorrel or basil can replace the mint in the hummus. And if you want to go plant only, slices of smoked/baked tofu are a good stand-in for chicken. Go ahead and use leftovers of the hummus as a dip or a spread for other sandwiches. Nutrition bonus Green peas contain more plant-based protein than most people would think—about 8 g in each cup (250 mL). Bowled over You can go bread-free by turning this into a lively lunch bowl. Place some lettuce greens in a bowl and top with cooked grains such as spelt or quinoa, then chicken, carrot, and roasted red pepper. Whisk together some hummus, with additional olive oil and lemon juice to thin, and drizzle over contents of bowl. Top with microgreens or pea shoots.
In Italian parlance, the word minestrone means “big soup.” This recipe certainly fits the bill with a hearty spring vegetable-and-bean soup that delivers big-time flavour and nutrition. If available, fiddleheads can be used instead of asparagus. Nutrition bonus Nutritionally overachieving asparagus is rich in a range of nutrients, including folate, vitamin K, vitamin A, and vitamin C. Pay it forward Don’t compost leek tops and asparagus ends. Bundle them up and stash them in the freezer along with other veggie trimmings, such as mushroom stems, in an airtight container. When you’ve collected enough, use these scraps to make vegetable stock.
This moist plant-based cake, featuring flavours of orange and thyme, is punctuated by tart cranberries. Cranberries have long been known as a superfood with many health benefits, but in recent research cranberries have demonstrated an association with lower blood pressure, better cholesterol profiles, and with the management of other cardiovascular risk factors such as a high body mass index (BMI). Fresh or frozen The cranberry harvest in North America takes place between September and November, so for most of the year, the cranberries you find on the shelf will be frozen. Frozen cranberries will last for up to a year in your freezer. If you use fresh cranberries for this cake, the moisture level may decrease slightly, which may result in a slightly shorter cooking time.
This cake is sure to make an impression. The unique pairing of rich and fudgy chocolate cake flavoured with rosemary and crowned with billowy tufts of lemon frosting will make it a standout ending to any meal. Lemon love Preserve all that lemons have to offer by first finely zesting lemon rind before juicing. Even if you don’t need lemon zest for your recipe, it freezes beautifully if stored in an airtight container, ready for another day.
The cornerstone of Mexican cuisine and famously complex, mole sauce typically takes days to prepare. This recipe cuts down on the prep and cooking time significantly, yet still yields a deeply flavourful, chocolate-kissed sauce that perfectly complements roasted butternut squash, earthy black beans, and zesty pickled onion. Sauce boss Play within the framework of this recipe to vary the mole as you wish: nut or seed butters to make it creamy, different dried fruits for sweetness, your favourite roasted chilies for heat, and your favourite chocolate for body and richness.
This dish feels fancy but is a cinch to put together. A sweet sauce of frozen cherries with a splash of heart-healthy red wine brings a touch of luxury to a simply cooked lean pork tenderloin. Cherries, packed with vitamin C and polyphenols, have been shown to have effects on heart health, including reduced oxidative stress, inflammation, and blood pressure levels. Temperature check Pork can dry out quickly if overcooked, so to ensure flavour, as well as safety, it’s important to use a meat thermometer to test doneness. Pork can be consumed safely at an internal temperature of 145 F (63 C). The US Department of Agriculture recommends a rest time of at least 3 minutes after the meat has been removed from the oven. When measuring temperature with a meat thermometer, make sure that you’ve removed the meat from the heat source before placing the thermometer in the thickest part of the meat.
Vitamin C-rich piquillo peppers do double duty in this dish. Their triangular shape makes them perfect for stuffing with a tasty tuna filling, and they also make for a scrumptious sauce when paired with hazelnuts and garlic. A small amount of honey helps to balance out the smoky flavour. When paired with a salad, this dish easily serves two as a main meal, but it will stretch to a few more as part of a tapas-style meal. Pepper proficiency Piquillo means “little beak” and refers to the small triangular shape of the pepper, which is perfect for stuffing. These peppers, originating in northern Spain, are sold in cans or jars and have little heat but a deep sweet and smoky flavour compared to regular jarred peppers. Sodium levels can vary between brands, so look carefully at the label when choosing if sodium is a concern. If you can’t find piquillo peppers, look for sweet red peppers, which often have the same shape. Jars labelled “roasted peppers” will often contain a pepper larger than piquillos. If you decide to use these instead, simply slice the pepper to make a flat surface and roll the stuffing mixture inside.
In the world of food pairings, cheese with chocolate probably isn’t the first one that comes to mind. These fancy-looking lollipops have maximum wow factor for very little effort. One of the cornerstones of this recipe is the best-available ingredients to ensure the tastiest results. Try these lollipops as a fun hors d’oeuvre with a glass of full-bodied red wine or as a dessert. Spice is nice If you’re a fan of spice, try jazzing up Parmesan Chocolate Lollipops by omitting the black pepper and substituting a pinch of your favourite smoked paprika or spicy chili pepper powder for a sweet, spicy, and salty bite.
Coriander- and cumin-seasoned winter root vegetables get a burst of juicy fresh flavour with a sprinkling of pomegranate seeds, packed with vitamins C and K. A bright burst of chopped cilantro finishes off this earthy dish. Double the recipe to serve a few more. How to seed a pomegranate Get to know the natural geometry of the pomegranate and you’ll never go wrong. Start by using a knife to mark out a circle on the skin at the top, or crown, of the pomegranate. Cut the skin, but don’t pierce into the fruit itself. Gently peel back and remove this circle of skin to reveal sections of the pomegranate, delineated by the inedible white pith. Use a knife to make a cut into each section to get you started. Now, with your hands, gently break pomegranate apart along those sections to access the pomegranate seeds, also known as arils. To reduce any mess from the red juice, you can break the sections apart in a bowl of water. Any excess pith will float to the top and can be easily removed with a slotted spoon, while seeds will sink to the bottom.
Warming spices and chocolate transform this tomato soup into a memorable meal. Soup switch-up Try taking this soup recipe as a base idea and making it your own by switching out the can of diced tomatoes for another unique complementary chocolate pairing such as carrots or beets. Just note that you’ll need to add some extra water, and cooking time will take longer.
Cooked tomatoes are an excellent source of the powerful antioxidant lycopene. This simple yet luxurious dish is based on a dish from the south of Spain, similar to a North African shakshuka. The recipe draws on Spanish paprika and roasted red pepper for its smoky flavour. It’s a satisfying meal, equally at home on the dinner table as on the breakfast bar. Make ahead If you want to save yourself time on the day of preparation, you can make the tomato sauce in advance. It can be refrigerated up to a day ahead. Simply heat slowly on the stovetop and bring up to a simmer when you’re ready to cook the eggs.
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.
Sage is an excellent flavour companion for squash. When combined with the earthy flavours of mushroom and hearty quinoa, this filled squash makes for a deliciously satisfying meal. Great sources of dietary fibre, winter squashes like delicata and acorn are also good sources of thiamin, which aids in the transformation of ingested carbohydrates into energy. Make ahead You can fill and stuff the squash up to a day in advance, and refrigerate until you’re ready to serve. To heat, set the oven to 350 F (180 C) and bake on parchment-lined baking tray for 20 minutes.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
Simple and satisfying, this recipe makes the most of fennel’s texture by caramelizing the edges and roasting it until just tender. The mixture of almonds and nutritional yeast gives a cheesy flavour while kicking up the levels of iron and protein. Put that stuff on everything! Reserve any remaining topping in an airtight container in the fridge for up to a week. Enjoy it sprinkled on pasta, on sauteed greens, or in soups.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.