The chameleon of the kitchen, cauliflower transforms into “rice” that, once seasoned and cooked, is remarkably similar to the real thing. It’s a blood sugar-friendly base for this quick yet flavourful Asian-inspired stir-fry. Grate expectations No food processor? Use the largest holes on a box cheese grater to grate each cauliflower floret into small pebble-sized pieces.
Tasting like everyone’s favourite schoolyard sandwich, this hearty porridge will surely find a very special place in your daybreak food-hungry heart. It’s full of blood sugar-regulating soluble fibre, oats, raspberries, and chia seeds that work together to make sure this morning glory hits the nutritional jackpot. Made by grinding up defatted peanuts, peanut butter powder is a great way to infuse oatmeal (and baked goods!) with lower calorie nutty flavour. Reheat leftovers with a couple splashes of additional milk in a small saucepan. The new instant oats You can settle for soggy instant oatmeal, or you can turn to more satisfying and nutritious steel-cut oats as the backbone for your most important meal of the day. Sounds great, but what about their long cooking time? Soaking your oats overnight is a time-saving hack for yielding porridge with perfect chewy texture in mere moments.
Nachos meet pizza. Pizza meet nachos. All your favourite nacho flavours are piled onto a warm, oversized tortilla, proof that pizza night can play by the nutritional rules. If serving leftovers, leave off ingredients lettuce through cilantro on the portion of pizza you’re not serving immediately, then reheat in oven or a heavy-duty dry skillet until crust is warm. Top with remaining toppings. Flower power Deep, corny flavoured masa harina is a flour made from nixtamalized corn (corn soaked in limewater) and has a lower glycemic index than white flour used for most pizza crust. Use extra to try making your own taco tortillas. Look for it at Latin grocers and some larger supermarkets.
With the stealth addition of legume-based noodles you can fret less about pasta night when it comes to blood sugar control. Even more so when you beef up the dish with tender-roasted broccoli. A drizzle of nutty-tasting brown butter makes the whole dish seem extra special. From penne to shells, nearly any shaped pasta works here. Wash cycle For traditional wheat-based pasta varieties, drain well after cooking but do not rinse with water. The rules change with legume-based noodles, including chickpea, which require a post-drain rinse to remove excess starch and reduce clumping.
Kitchari is an Ayurvedic staple and is extremely good for digestion. Split peas, moong dal, lentils … kitchari is made from many types of pulses. Our version includes split peas and rice soaked overnight to make it even more digestible. Coupled with spices, ginger, and greens, it’s a cleansing life-giving meal in a bowl—particularly in this season. Kitchari can also be served as a base for roasted vegetables, providing additional nutritional benefits. Diced roasted butternut squash, cauliflower florets, broccoli, and dark leafy greens such as spinach or kale all offer added nutrients. But stick to adding only one or two additional veggies to keep it simpler on the digestive system to process. The longer you soak split peas, the easier they are to digest.
In this recipe, West meets East. Black lentils, aptly nicknamed “beluga caviar,” given their look, are grown in the west in cool, dry climates. We’ve paired them with a hint of Middle Eastern flavours and served them on a bed of thick lemony yogurt. Warm black lentils meet cool, creamy yogurt. This is a visual sensation that’s delicious served as an appetizer or as a side dish to seafood or chicken. Beluga lentils can be substituted with green or brown lentils if you wish. For added eye appeal, sprinkle with diced red pepper or tomato before serving.
This creamy, smooth dip doubles as a sandwich spread. Full of flavour, colourful, and creamy, it’s the quintessential dip for any occasion. Be sure to use “toasted” sesame oil as it adds a depth of nutty flavour to the recipe. Red Lentil Dip is also excellent spread on a tortilla wrap and loaded up with veggies. Or pipe into Belgian endive leaves and serve as an appetizer.
The contrast of colour makes this an eye-appealing meal for all ages. With slightly crisped lentils, kale, and nuts, it delivers on all textures as well. Topped with a creamy, lemony mayo, it’s pucker-y delicious. Our roasted veggies are mild flavoured for young eaters. If serving to an “adults only” crowd, jazz up the squash and broccoli with some harissa paste, curry powder, or a generous dusting of chili powder before roasting.
It’s a given that a delicious bowl of stew hits the mark on a cold November night. This warming stew has a fiery kick with the hidden cayenne in the spice mix. A little extra simmering will soften the heat if taste buds are sensitive. Ras el hanout gives this Moroccan dish a super kick of heat and warm flavours. If unable to find this aromatic spice mix at your local grocery, substitute with 2 tsp (10 mL) ground cumin, 1 tsp (5 mL) ground coriander, 1 tsp (5 mL) ground ginger, 1 tsp (5 mL) ground cinnamon (optional) and 1/2 tsp (2 mL) cayenne.
This soup is an easy fix for any occasion. The beauty of it is that you can easily substitute a few items without compromising on flavour. Can’t find fire-roasted tomatoes? Add a generous pinch of smoked paprika. Gluten free? Substitute grains with quinoa or rice. And use any combination of stock with water. It’s a meal in a bowl for a hearty fall lunch or supper.
Hold the bread. This upgrade to your lunch sandwich featuring a veggie-packed flatbread and buttery salmon is guaranteed to do away with #saddesklunch. Assemble just before serving. Instead of mustard, you can add a smear of cream cheese or labneh. And rainbow trout or Arctic char are good swaps for salmon.
Once you see the vibrant colour and taste the sweetness that beet powder lends to vinaigrette, you’ll be left wondering why you haven’t been adding it to your dressings all along. The sweet, tangy vinaigrette marries well with all the creamy, meaty, and crunchy elements of this fanciful salad. Keep the crisp No one likes finding a slimy mess in the crisper. The best way to prolong the life and crispiness of your delicate salad greens is by storing them in a container (not a plastic bag) lined with damp—not dripping wet—paper towels. Top greens with another damp paper towel, which will soak up the excess moisture that leads to spoilage, and seal shut. Storing the container in the crisper will protect your greens from being exposed to too much air.
Beyond its nutritional cachet, moringa powder lends this soup, which manages to be simple yet refined at once, a vegetal flavour that plays well with the creamy, slightly astringent turmeric sauce. Matcha powder would be a good superfood powder substitute for moringa. Cream of the crop Soaked and blended raw cashews are a good alternative to dairy-based creams. And it can be flavoured any way you please—both savoury and sweet. Golden delicious Repurpose extra cashew-turmeric sauce to make a mug of soothing golden milk. Whisk 1 Tbsp (15 mL) sauce into 1 cup (250 mL) warmed milk or dairy-free beverage.
Breakfast meet dessert. Dessert meet breakfast. This decadent tasting, yet still nutritious, way to kick off your day is a celebration of all things chocolate and a perfect excuse to dust off that waffle maker. Consider topping with dollops of thick yogurt and fresh berries. Batter using egg whites is best made shortly before making the waffles, but extras can be chilled for up to one day. Not all cacao powder is created equal. Your best buy for health benefits is “natural” or “raw” cacao powder over “Dutch processed” (often spelled “cocoa”), which uses alkalization to mellow out the flavour but also damages precious antioxidants. No buttermilk in the fridge? A quick fix is to stir 1 Tbsp (15 mL) freshly squeezed lemon juice or distilled white vinegar into each cup of regular milk and let stand for 5 to 10 minutes. When it’s ready, milk will be slightly thickened, and you’ll see small curdled bits. You can also mix 3/4 cup (180 mL) plain yogurt or sour cream with 1/4 cup (60 mL) water to thin, then use as you would buttermilk. No oat flour in the larder? If you have rolled oats on hand but no oat flour, you’re in luck. You can whiz up oat flour by blending rolled oats in a food processor or high-powered blender until a fine powder forms. A single cup (scooped and levelled) of old-fashioned or quick-cooking oats yields just over 1 cup (250 mL) oat flour.
These savoury scones, made with flaxseed powder to lend a nutty taste, are screaming for a smear of butter to be the perfect sidekick for a bowl of steamy soup or chili. Instead of thyme, you could substitute chopped fresh rosemary, while the gluten-free crowd can swap out wheat flour for an all-purpose gluten-free flour blend. You can make these ahead, storing in an airtight container for up to five days or freeze for up to a month. The grind The shells of flaxseeds are very hard, meaning that whole seeds, and their nutrients, will likely pass through your body undigested if you don’t grind them to “free” the nutrients before consumption. Once ground, any extra flax should be stashed in the fridge or freezer to slow the rate at which the unsaturated fats turn rancid. A coffee or spice grinder does a great job at rendering flaxseeds into a powder. If purchasing pre-ground, do so only if stored in dark containers or if the package is kept in a refrigerated section of the store.
This Middle Eastern-inspired grilled eggplant dip (moutabal) gets an infusion of umami flavour courtesy of mushroom powder. Powdered lion’s mane, reishi, and cordyceps are good options. Use ripped pieces of pita as your serving utensil for scooping up this potpourri of textures. To remove seeds from a pomegranate without turning your kitchen into a horror show, quarter the fruit and then submerge in a bowl of water. Break seeds free under the water and then drain.
This cake is not too sweet, not too rich, but still offers all the comfort (hello, maple syrup and warming spices) you want when finishing off a festive meal. Plus, there is no refined sugar in sight. If serving those with food sensitivities, you can try making the cake with an all-purpose gluten-free flour blend and melted coconut oil. Flour power Compared to regular whole wheat flour, spelt flour often produces cakes, scones, and muffins that are more tender and with greater nutritional virtues than all-purpose white flour.
When it comes to Thanksgiving, turkey is often sacrosanct for many families, and roasting up a whole bird will always impress—as long as it doesn’t come out drier than the Sahara. But let’s be honest: it can be a pretty hefty kitchen project. By employing this fuss-free poaching method, you’ll free up oven space and have a better chance of serving up juicy meat. And because everyone around the table will be hunting for the gravy, here’s one that includes a surprising sweet-tart element, courtesy of those seasonal flushed berries. Pay it forward Consider poaching liquid as the gift of free turkey stock. Remove solids and keep the liquid in the fridge in a covered container for up to 5 days or freeze for future use in recipes for soups and stews.
Pity the poor salad: as the Forrest Gump of the holiday side-dish world, it’s always the underdog. But this bowl of greens bejeweled by toasty nuts, sweet figs, crispy apples, and creamy dressing is sure to become the hit of the holiday table. People won’t even miss the stuffing. No moo Looking for a dairy-free dressing? Whisk together the zest and juice of 1 medium orange; 2 Tbsp (30 mL) balsamic vinegar; 1 Tbsp (15 mL) honey; 2 tsp (10 mL) Dijon mustard; 2 tsp (10 mL) grated or finely minced fresh ginger; 1 garlic clove, minced; 1/4 tsp (1 mL) salt; 1/4 tsp (1 mL) freshly ground black pepper; 1/8 tsp (0.5 mL) crushed red pepper flakes; and 1/3 cup (80 mL) extra-virgin olive oil.
Perfectly sweet, and a tad fiery, this offbeat soup is a great way to kick off a celebratory meal. Roasting the main ingredients instead of using the traditional simmering method deepens the flavour and makes the recipe a touch more hands-off. Zest for life When only using the juice from citrus fruits such as oranges and lemons in a recipe, consider zesting them first. The zest can keep in the fridge for several days and be used to punch up everything from salad dressings to baked goods.
This simple recipe combines a creamy, dairy-free spread with the herbaceous sweetness of manuka honey. If you’re avoiding cashews, use almonds or hulled sunflower seeds instead. For a thicker “ricotta,” transfer blended cashews to cheesecloth and squeeze out excess liquid, then add more lemon, salt, and pepper to taste. Serve with crostini, crackers, or raw vegetables for even more prebiotic power
The filling options for these sweet crepes are endless, from sliced fruit to melted chocolate to sweetened chestnuts and beyond. Keep things kid-friendly with a simple drizzle of maple syrup. Or marinate a handful of fresh or frozen berries in 1/4 cup (60 mL) rum or sweet local liqueur for at least 30 minutes before serving. For a luxurious French variation, flambé a pan of folded, buttered crepes with a splash of cognac—the liqueur of choice for traditional Crepes Suzette. If using eggs, use just 1 1/4 cups (310 mL) milk. If using ground chia or flaxseed, use full 1 1/2 cups (350 mL). Batch cooking Double the recipe and freeze leftovers between layers of parchment paper for the next time you feel like crepes but don’t feel like making them from scratch. Skillet skill The pan needs to be hot enough and the batter thin enough to create air bubbles on impact or crepes won’t cook through properly. There’s no need to regrease the skillet after each crepe, unless crepes are sticking to the pan.
Like pancakes, these savoury Italian flatbreads take time, but make a large batch, and freeze the leftovers and you’ll have them ready to reheat whenever you’re craving them. They’re great substitutes for tacos, wraps, or individual pizzas with whatever toppings you like. High-protein chickpea flour adds a nutty flavour, and a quick fermentation adds a gentle sourness, which also makes it more digestible. But don’t worry if you don’t have time to leave the batter overnight; just whisk together the chickpea flour and water immediately before cooking. Aquafaba is the leftover liquid from cooking chickpeas and some other beans. You can use the drained liquid from a can of chickpeas or reserve the liquid from cooking dried chickpeas that you soak overnight and boil the next day.