These hearty wraps are perfect for either lunch or supper. And they can even be made ahead. The combo of a Mexican-style wrap coupled with Korean flavours is a win-win. Plus, it provides gut-healthy kimchi. We’ve chosen black beans for our wrap, but feel free to sub in some cooked shredded chicken or crumbled plain tempeh—it’s all delicioso ! Versatile and super-healthy kimchi Kimchi is a refrigerated fermented food containing live probiotics. Much like miso or refrigerated sauerkraut, kimchi should be added near the end of cooking, as heating it to over 115 F (46 C) will destroy its gut health benefits. Kimchi is equally delicious on a burger, and even wrapped into an omelette. Look for kimchi, available in various flavours, in the refrigerated section of your local grocery store. We used a traditionally flavoured kimchi in this recipe—but feel free to explore!
For as long as I can remember, cheesecake has been my most favorite dessert ever. So, when I decided to go vegan, one of the first things I wanted to experiment with was a dairy-free cheesecake. I’ve tried using tofu, plant-based cream cheese, and other interesting ingredients . . . but a cashew base is just perfectly rich and creamy. These squares are filled with delicious nostalgia and could definitely compete with your traditional cheesecake. Need for speed For this recipe, you’ll need to use a high-powered blender Note: You’ll want to plan ahead for this recipe! The cashews need to soak overnight before you make the cheesecake, and then the cheesecake needs to be frozen for 6 hours to overnight. It will be worth it! recipe | Haile Thomas In each delicious square: 261 calories / 5 g protein / 14 g fat / 32 g carbs (20 g sugar, 3 g fiber) / 13 mg sodium
If you’re feeling a little stressed or anxious, treat yourself to these soothing and delicious bars. There are three main ingredients that contribute to its calming properties: Brazil nuts, which are high in selenium, can help improve mood; potassium-rich pumpkin seeds can reduce stress; and antioxidant-packed blueberries can help provide anxiety relief.
Need for speed For this recipe, you’ll need to use a high-powered blender Cashew “Cheesecake” Squares For as long as I can remember, cheesecake has been my most favorite dessert ever. So, when I decided to go vegan, one of the first things I wanted to experiment with was a dairy-free cheesecake. I’ve tried using tofu, plant-based cream cheese, and other interesting ingredients . . . but a cashew base is just perfectly rich and creamy. These squares are filled with delicious nostalgia and could definitely compete with your traditional cheesecake. Note: You’ll want to plan ahead for this recipe! The cashews need to soak overnight before you make the cheesecake, and then the cheesecake needs to be frozen for 6 hours to overnight. It will be worth it!
Cozying up with a warm cup of cocoa is always soul soothing. This cocoa concoction will not only satisfy your sweet tooth but may also lift your mood. Natural cocoa powder is high in heart-healthy and mood-boosting flavonoids. TIP For a nut-free version of this hot cocoa, use oat milk and replace almond butter with 1/2 tsp (2 mL) coconut oil.
This all-in-one recipe has a lot going for it. It brings together a myriad of flavours and textures to awaken your palate, but it also might just bring a smile to your face. The salmon in this recipe packs a punch of omega-3 fatty acids, which research has shown can improve your overall mood. TIP Instead of salmon, you can substitute any protein you like in this recipe. Chicken breast, a different fish, and even pan-fried tofu are all delicious options.
Beyond its fanciful presentation, one reason to love this impressive-looking recipe is that it’s surprisingly easy to make. Prepare the crepes, sauce, and filling a day or two in advance, and then simply assemble them just before serving for a special start to your day. For a quick snack, smear on some nut or seed butter and roll. For easier rolling, premade crepes should be rewarmed in a hot skillet or microwave.
It’s too obvious, but we’ll say it anyway: this deep chocolate granola with crunchy nuts and sweet-tart cherries is so crave-worthy, portion control will take strong willpower. If ever granola could be considered romantic, this would be it. And rumour has it that it’s also kid approved. Serve drowned in your preferred milk or build a breakfast power bowl by topping yogurt with spoonfuls of this granola and fresh fruit. If richly flavoured date syrup is unavailable, it can be replaced with honey, maple syrup, or brown rice syrup. Easy does it When baking granola, it’s best to use a low oven temperature and longer cooking time with frequent stirring. This helps prevent the contents from burning and taking on bitter flavours.
Creamy, silky, and intensely chocolatey, this DIY almond butter is an enticing spread for an upgrade to your morning toast. The almond butter will last for several days at room temperature or in the refrigerator for up to two months. You most certainly will have extras of the almond butter, which can be blended into smoothies, spread on sliced apples, stuffed into dried dates for an energizing snack, or thinned with milk and maple syrup for a fanciful pancake topper. Whip it good Grinding the nuts while still warm from the oven and adding a touch of oil helps them release more oils for easier grinding and a creamier texture.
Though quinoa is highly nutritious, a lot of people are rather meh when it comes to its grassy flavour. But when disguised as a brownie-esque breakfast bowl with a caffeine-fuelled edge, quinoa becomes a truly crave-worthy stand-in for typical oatmeal. Toppings run the gamut of chopped nuts (try hazelnuts), raspberries, cherries, sliced banana, coconut chips, dollops of yogurt, sliced mint, and, of course, cacao nibs. Leftovers will keep in the refrigerator for three days. Reheat in the microwave or in a small saucepan with additional milk to add moisture back in. Sugar shock The rising tide of plant-based milks offers great alternatives to the moo variety, but they can contain surprisingly high amounts of added sugar. To keep your intake in check, look for cartons that state they’re “unsweetened.”
If your mornings are more storm than calm, this make-ahead chocolatey pudding is your answer to a nutritious start to the day even when in a time crunch. Silky soft tofu provides body to the pudding as well as satiating plant-based protein, but its neutral flavour allows all the peanut butter and banana essence to shine through in each spoonful. And you should know that this pudding is also a smart post-workout snack to help your body recharge. You can swap out crunchy cacao nibs for grated dark chocolate or top your breakfast pudding off with your favourite granola and a handful of berries. Power powder Made from whole roasted nuts that have been pressed to remove most of the oil and then ground into a fine powder, peanut butter powder is a stealth addition and a boost of lower calorie nutty flavour in puddings, smoothies, pancakes, muffins, and your breakfast oatmeal. Ideally, use versions with no added sugars.
Vegetable steaks have become very popular lately and for good reason. They’re a perfectly comforting meal during chilly winter days. This recipe takes advantage of lentils and their abundance of folic acid. It has been shown that getting enough folic acid in our diet not only aids in the optimal function of our bodies but might also help maintain a more positive mood. Tip Before composting those squash seeds, why not consider roasting them? Rinse seeds well under cold water before tossing with a teaspoon or two (5 to 10 mL) of grapeseed oil and a pinch of salt. Spread in even layer on baking tray before baking at 350 F (180 C) until golden, about 15 to 20 minutes.
This is one of those recipes that defy categorization and could easily be eaten for breakfast, lunch, or dinner. Sweet potato is one of the best natural sources of carbohydrates, which can help improve your mood as it promotes the production of serotonin, a feel-good brain chemical. The vitamin D found in fortified eggs is necessary for many of your body’s important functions, and it may also help improve your mood.
Salad for breakfast? Trust me when I say this is a wonderful way to start your day. The grapefruit in this recipe is full of the body-boosting antioxidant vitamin C and just the smell of it may boost serotonin levels and your mood. Avocados are chock full of folic acid and omega-3s, which have both been shown to have mood-boosting benefits.
This healthier take on a soul-food tradition can be served as a side dish or, as shown here, it can become a hearty main dish with the optional addition of cooked beans and served on a bed of cooked rice. Note: If you are adding the optional Scotch bonnet chili, be sure to use gloves when handling it. recipe | CC Péan
Gumbo is Southern comfort food that’s packed with flavor. Many vegan versions have beans, but the jackfruit in this version gives it a nice hearty texture that absorbs the strong flavors from the spices. Shiitake mushrooms give it the umami flavor. Serve with corn bread or whole-wheat crackers. recipe | Darshana Thacker
Consider this easy, breezy recipe a little bit of comfort food with Latin flair for a howling winter night. Nutritious pumpkin seeds are an ideal thickener for the bright sauce. And you can transform the dish into taco night by slicing the cooked chicken and stuffing into warmed corn tortillas and then dolloping on the sauce. No tomatillos? Tomatillos have a papery covering or husk and look like a small green tomato. If you can’t find tomatillos in your local produce store or canned at your grocers, you can substitute with the same quantity of underripe tomatoes and add a squeeze of lime juice.
This sweet-nutty-savoury twist on grilled cheese is perfect for kids—and kids at heart. The abundance of soluble fibre in chia allows it to form a gel-like consistency in the presence of liquid, making it useful in preparing quick jams. You can swap out peanut butter for almond butter or nut-free sunflower butter. Extras of the strawberry spread can be swirled into a bowl of oatmeal or yogurt
Who says granola needs to be served in a bowl with a spoon in hand? This adorable dessert plays by the nutritional rules and requires no apology for going from hand to mouth. The seedy granola cups can also serve as a make-ahead breakfast. Sweet news Most vanilla-flavoured yogurt on store shelves is loaded with added sugars. A smart nutrition hack is to simply buy plain versions of yogurt and stir in your own vanilla extract flavouring.
Sesame seeds add a nutritious crunch to buttery salmon and prove a weeknight meal can bring some gastro magic. Can’t find wild salmon? Rainbow trout or arctic char are good swaps. Going plant based? The same miso spread and sesame coating can be used on tofu, which is then seared in a skillet for about 2 minutes per side.
Barely a day goes by when our blender isn’t whipping up an acai bowl. There is something addictive about acai bowls, and as far as addictions go, this is a good one! Get hooked on the antioxidant- and vitamin-rich sweetness of this fruity acai bowl with all the trimmings! Naturally sweet dishes like this acai bowl can help tame your cravings for sugar-laden processed foods, reveals Andrea Hannemann in <Plant Over Processed>—and cutting back on added sugars is a huge win for heart health. “While the American Heart Association recommends no more than 6 teaspoons (25 grams) of added/refined sugar per day for women, and 9 teaspoons (38 grams) for men, the average American consumes around 20 teaspoons a day! We are a nation of sugar addicts,” she writes. “The processed foods that we eat are in large part to blame.”
Tempeh is a delicious plant-based protein powerhouse that marries well with any recipe. It’s meaty, firm, and almost nutty in flavour. It is versatile and lends itself well to any marinade. We’ve given it a bit of a “bacon” overtone by adding a little smoke flavour to our recipe. No chili miso? Chili miso can be found in most popular grocery stores or fine food shops. If your search is unsuccessful, substitute with a little miso and chili garlic oil. Make-ahead cheats Smoky tempeh can be made ahead. Since it’s so delicious, you might want to double up the recipe and freeze. To serve, simply remove a few cubes from the freezer and reheat in oven. Serve on tacos, veggie chili, tossed on salads, or tucked in a pita.