Poached Chicken Soup with Seasonal Vegetables, Quinoa, and Flaxseed Oil

Hodge Podge is a traditional Nova Scotian soup and a staple at summer potlucks. It’s made with seasonal whole baby vegetables from the garden so feel free to change things up to make your own variation depending on what is in season. Adding smoked trout gives it hardiness and complexity. Sometimes I include a version of this on the menu at Halifax or Coast Kitchen using smaller vegetables and finishing the soup with a creamier broth. To avoid disappointing guests at the restaurant who are looking for the traditional Nova Scotian dish, the name is changed to Smoked Trout Chowder. This recipe is very forgiving. It’s equally delicious whether made directly over an open fire or on a kitchen stove.

Broccoli stems have a great crunchy texture and high nutritional value. It’s a shame they’re often wasted more than they’re used. This recipe uses primarily stems, but you can always add more florets. The vinaigrette is my go-to dressing at home and in the restaurants. It tastes great with almost anything. You’ll have extra dressing and it keeps in the fridge for a couple of weeks. The secret ingredient is nutritional yeast, which my mom introduced me to as a popcorn topping when I was little. It works well as a substitute for grated parmesan in dressings and pesto. Important note: do not confuse nutritional yeast with baking yeast. They are quite different and cannot be interchanged.

This not-too-sweet chocolate dessert has a boost of fibre from chia and is topped with luscious raspberries for a classic combination. Cinnamon and chocolate are natural friends that will get along famously with a hint of tahini as well. Mix and chill this dessert in the jar or ramekin you’ll serve it in. Powerful antioxidant Chia seeds contain an antioxidant called caffeic acid that can help reduce inflammation in the body. A little goes a long way with chia seeds. The fibre in chia helps you feel fuller while also packing a nutritional punch. If you’re not used to chia, start out slowly with just 1 Tbsp (15 mL) per day.

This chicken dinner comes together in a snap and is filled with iron-rich spinach and an extra hit of fibre from antioxidant-rich artichokes. The addition of lemon, thyme, and broth make for a brightly flavoured sauce that is tempered with a creamy spoonful of yogurt. Rinse and repeat Artichokes are frequently canned in brine, so to help reduce salt, drain them thoroughly and rinse several times. Pat them dry before using. Artichokes—liver helpers Artichokes are antioxidant rich, and some studies have shown they can improve liver health.