The sunny side of these mini-sized egg cakes? They offer up a savoury way to work more protein and vegetables into snack time. Serve at room temperature or warm in the microwave. When grated, sweet potato cooks in a flash to quickly infuse these baby frittatas with lofty amounts of immune-enhancing beta carotene. To avoid a sticky situation … You’ll have to use a well-greased muffin pan when working with eggs. Or better yet, try a silicone pan that is naturally nonstick and pliable, allowing for easy extraction of egg cakes or a batch of muffins.
These tasty tostadas make a great meal any time of the day. Sweet potatoes contain a good amount of fibre and antioxidants that have been shown to contribute to a healthy gut. Lentils are a great source of polyphenols, which have strong antioxidant and anti-inflammatory properties. Feel free to jazz up your tostada with a fried egg or some scrambled tofu for an extra boost of protein.
This two-tone shake is a fun and nutritious pick-me-up any time of day. Spinach is a functional food hero thanks to its diverse nutritional composition that promotes health beyond basic nutrition. Beetroot not only provides an eye-popping colour but also lends a good source of fibre to this drink, which, in turn, contributes to a healthy digestive tract. For an eye-popping breakfast or dessert, try turning this smoothie into a fun smoothie bowl. Simply reduce the amount of coconut milk, making each mixture a thicker and creamier consistency, and swirl smoothies into bowl before garnishing with any fun toppings you have on hand.
Here, the perennial kid-favoured mac and cheese gets a plant-based makeover. One of the key ingredients in this recipe is cauliflower. This standout superfood is all the rage at the moment, and for good reason. Cauliflower is rich in glucosinolates, sulphur-containing compounds with potent antioxidant properties. This vegan cheeze sauce would also be great served warm alongside vegetables and cubes of bread as a fondue meal.
These breakfast pops are the perfect way to start a summer day. The surprise addition of homemade granola embedded in the pop takes this from a snack-time treat to a filling breakfast to fuel the day ahead. Incorporating fermented foods, such as yogurt, into our diet helps to enhance the body’s absorption of proteins, vitamins, and minerals. Customize these breakfast pops with whatever combination of fruit you have on hand.
This riff on everyone’s favourite childhood sandwich is a delicious snack on a sultry summer day. It’s like ice cream but with fewer calories and a more advantageous nutrition profile. And there’s no ice cream maker required! Easy freeze To freeze bananas for “nice cream” or smoothies, peel and chop ripe fruit into 1 in (2.5 cm) chunks. Spread out on baking sheet and place in freezer until solid, 2 or more hours. Transfer to airtight container for storage in freezer.
Make no mistake, meaty grilled tofu, sweet flame-licked salsa, and chunks of crispy sweet potato make for a meal prepared in the great outdoors that puts the yum in plant-based eating. A master’s touch Perfect spuds: Crispy potatoes on the grill are a revelation. But it’s best to give them a head start on the stovetop, so the potatoes heat through before the exteriors grill to a burnt crisp. Flavourful tofu: Giving tofu a 90-degree turn on the grill halfway through cooking each side will produce a nice crosshatch pattern that makes you look like a grill master. Plus, those overlapping grill marks give tofu even better flavour.
Combine pizza and taco night by firing up the grill. Sweet flame-licked onions, melty cheese, fiery salsa, hearty beans, and crispy flatbread crust all marry well in a no-fuss pizza that comes together fast enough to work within the confines of the weekday time crunch. Set up a work area near the grill so you have all your toppings within easy reach and ready to go. You can also use large Middle Eastern-style pitas for your base. Using store-bought pizza dough? If you want to go more traditional and use pizza dough, you can certainly stick with the grill. Stretch or roll pizza dough (about 1 lb/450 g) to roughly 1/2 in (1.25 cm) thick. It need not be perfectly round or square; it just has to be even thickness. Preheat grill to medium using indirect heat (for a gas grill, leave one burner off; for a charcoal grill, shovel coals onto one side of the grill) and lightly oil grill grates. Brush one side of dough with oil, then place on grill in an area not directly over the heat, oil side down. Once dough is lightly charred and just barely set, about 1 to 2 minutes, use pizza peel or big, flat spatula to transfer it to a work surface, grilled side up. Apply toppings and return pizza to indirect heat. Close grill lid, and heat until edges of crust are crispy and cheese has melted, 5 to 7 minutes.
If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula. Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased. Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.
Bet you’ve never considered making breakfast or Sunday brunch on the grill. Consider cooking your egg-soaked bread over flames as a way to coax even more flavour out of brag-worthy French toast. You can also use slices of brioche bread and whatever fruit happens to be in season. Of course, nobody could fault you for topping it all off with a drizzle of maple syrup. If you want it dairy free, you can use dairy alternatives such as oat milk and coconut yogurt. Not so fresh Somewhat stale bread is key to great French toast. You want it to be 2 to 3 days old. What if your bread isn’t aged enough? You can speed up the process by slicing bread and then placing it on a pan in 350 F (180 C) oven for about 10 minutes, or until it firms up. Make sure it’s sliced nice and thick to prevent the egg mixture-to-bread ratio being too heavy in favour of egg, resulting in soggy French toast.
Halloumi, a Greek-style cheese with a firm, chewy, almost meaty texture that makes it the ultimate—and literal!—cheesesteak option for the grill because it can withstand the soaring heat without melting. The intense heat of grilling also brings out the sweetness of the salad’s red peppers and zucchini, while a tomato dressing brightens up the whole meal. Farro, spelt, and quinoa are good alternatives to freekeh, but you can also make this salad grain free if you prefer. Great grain Freekeh is durum wheat that’s harvested while young and green. After being roasted over an open fire, its straw and chaff is rubbed off, leaving behind a smoky-tasting tender grain that is higher in protein and fibre than most other whole grains.
This combination of fish and walnuts is inspired by pasta dishes from Italy’s Amalfi Coast. Don’t be scared off by the anchovies. The preserved fish disappears into a rich, silken sauce infused with garlic and a hint of spice. Keeping the walnuts in large pieces adds a rich, nutty flavour and turns an economical dish into something a bit more luxurious. Fishing for anchovies Look for anchovy paste in tubes and anchovy fillets in oil in small jars or cans in the fridge section of your fish market or grocer. In a pinch, you can substitute a can of sardines in olive oil. Just be careful when choosing a brand, as some are quite salty. The leftover paste or jarred anchovies make for a tasty addition to any kind of sautéed greens, with or without pasta.
Inspired by Peruvian arroz con pollo , this dish blends an entire bunch of cilantro and spinach into a pot of rice, tinting it green. It’s a full meal on its own, but you can leave out the chicken and it becomes a vegetarian side dish. If you use commercial broth that’s high in sodium, reduce the salt you add in the first step. Hold the heat? The heat of the chili pepper comes from the white membrane and seeds, so if you like spicy, keep them when you blend the pepper. Otherwise, remove them.
These wraps are naturally gluten-free and can be extra crunchy, juicy, or savoury depending on your wrapper choice. If you use lettuce, choose a type with large, firm leaves that will hold the fillings well. Collard greens are sturdier and more nutritious, but you’ll want to remove the stems before rolling. Don’t let that fibre go to waste, though; dice the stems and use them for soup or stir-fries, or pickle them for salads. What’s peanut butter powder? Peanut butter powder has the concentrated flavour of peanut butter without the oil. It’s convenient not only for camping trips, but also for sauces and dips. It comes in unsweetened, sweetened, and chocolate flavours. If you can’t find it, substitute regular, unsweetened peanut butter, and skip the sesame oil.
Both black cod and turbot have incredibly tender, buttery texture and rich flavour that pairs perfectly with miso and maple. The main differences are that turbot is usually less expensive and it’s thinner, so it cooks a little quicker. Both are usually sustainable and come from Canada or the US. Tatsoi works, too You can use smaller bok choy (or tatsoi) for easier serving. They also have more nooks and crannies for the sweet-and-salty sauce. The recipe works with other greens, too—the tougher the better for withstanding the heat.
Lemony sorrel and white wine add a delicious tang to this up-styled leek and potato soup. If you can’t find sorrel, use spinach, nettle, or Swiss chard with a teaspoon of fresh lemon juice. The almond cream is optional, but it makes for a pretty presentation. Skip it if you have an allergy or low-powered blender. Keep the wine dry Choose a dry wine so there’s no obvious taste of residual sugar in the soup. If you prefer not to use wine, use 5 cups (1.25 L) vegetable broth instead of four.
These Asian-inspired salmon burgers won’t leave you missing the beef or the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
This brightly coloured soup for chili lovers is the perfect way to welcome back warmer weather. Looking for a little less heat? Substituting serrano pepper with jalapeno will make a slightly less spicy soup. Garnish options include pea shoots, hemp seeds, sesame seeds, sliced roasted almonds, chives, or a swirl of sour cream. Blend master If you find yourself making many batches of puréed soups, consider investing in an immersion blender. This handy tool lets you blend soups in the pot they’re made in to help streamline prep.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.