Food

This chickpea salad is a home-run people pleaser at potlucks because it’s vegetarian and gluten free, and it can easily be made dairy free. And although it’s super healthy, it’s definitely not boring diet food. You get the sweet pop of the pomegranate, the toasty crunch of the chickpeas, the refreshing bite of the veg, the creaminess of the tzatziki, and a salty kick from the feta and olives. With so many satisfying textures, flavours, and colours in one bite, no one will miss the meat or bread.

Pulse power

I ate so many instant noodle meals as a university student—back then I had no idea I could make my own wholesome version in minutes! Thin, dry rice vermicelli rehydrates quickly in hot water, so just place the noodles dry in a heatproof container and add a delicious miso paste and ginger soup base, plus raw veggies (you can use any veggie as long as it’s thinly sliced or grated). When you’re ready to eat, it’s just like the original—pour boiling hot water over, wait a few minutes, and then slurp down your warm instant noodle soup.

STAY READY

Pad Thai is one of the dishes that first comes to mind among Canadians when thinking of Thai cuisine. Sadly, most North American restaurant versions are little more than a big plate of uninspiring saucy noodles. A good pad Thai will be a medley of carefully matched ingredients that combine to create a plateful of sweet, sour, and salty flavours. If your wok or skillet is small, you may need to make this recipe in two batches.

Serves 6

With its heart-healthy benefits, the Mediterranean diet has long been touted as a smart and enjoyable way to eat. A typical meal is primarily made from vegetables, pulses (such as beans), whole grains, and either lean meat or fish with a liberal dose of olive oil. The cooking moves quickly in this dish so it’s best to prep all ingredients before starting.

Use this broth as the base for a nourishing soup by adding a handful of grain (such as barley) and a can of your favourite beans.

The health benefits of eating fresh nuts are widely recognized. Nuts are a rich source of nutrients and contain monounsaturated and polyunsaturated fats as well as proteins and carbohydrates. Fresh nuts also provide a wide selection of vitamins and the minerals iron and zinc. Cranberries provide plenty of vitamin C and carotenes.

Small black beluga lentils, so called because of their resemblance to caviar, hold their shape well, making them perfect for salads. If you can’t find beluga lentils, use French Puy lentils, which have similar properties. With lentils, young spinach, spring peas, and herby dressing, this salad welcomes spring.

This salsa verde (Spanish for “green sauce”) is a combination of salsa and guacamole. It features the zesty spice of salsa, married with rich creamy avocado. What’s missing is the artery-clogging sour cream. Garlic is a known immune booster, cancer fighter, and blood pressure regulator, so use it plentifully in your dips and cooking. This salsa verde is perfect for dipping with natural roasted corn chips. You could also use it for topping the black bean burger or any Mexican dish such as enchiladas.

Enjoy on the trail or afterward to help speed muscle recovery. Reduce the chili pepper if it’s too hot for you.

Quinoa (pronounced “keen-wah”) is an ancient cereal that was eaten by the Incas centuries ago. It was so revered that they called it the “Mother Grain.” Quinoa is so high in protein (13 percent) that the United Nations classified it as a supercrop, giving this tiny nondescript grist the nutritional clout of an Olympic athlete.

From Malaysia, this wonderfully spicy and creamy soup is a well-kept secret. This soup can also be made with chicken only.

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. 

The date and pecan crust in this dish balances the slight gaminess of the venison, which is increasingly available at specialty meat shops. Green beans and turnip make great side dishes.

4 cups (1 L) water
2 cups (500 mL) uncooked red or white quinoa (or combination)
1 cup (250 mL) dried beans, soaked and cooked (or 2 - 19 oz/540 mL cans chick peas, rinsed and drained thoroughly)
1 leek, finely sliced
Juice of 1 lemon (grate and reserve rind prior to juicing)
1 bunch fresh oregano, chopped
1 Tbsp (15 mL) extra-virgin olive oil
1 bunch asparagus, julienned
2 cloves garlic, minced
1 bunch watercress or sprouts

Ceviche is a Latin American seafood salad made with fresh fish marinated in citrus, which cooks the fish without heat. You can also add black beans and corn to this light salad.

Mile-High Mission-Style Chicken Burrito

Mile-High Mission-Style Chicken Burrito

This family-friendly weeknight meal is sweetened with maple syrup. Maple syrup is an excellent source of manganese, which is important for normal brain and nerve function.

Dried shiitake mushrooms add meaty texture and a ton of umami. You can also use rice vermicelli in this recipe.

It doesn’t get any simpler than this. Perfect served on a bed of wilted greens with a spoonful of quinoa or rice on the side.

Makes 20 wheels

Give these healthy treats an even bigger nutrient boost by adding seeds, dried fruit, or shredded coconut. These wheels freeze brilliantly. Double the recipe and store them for post-soccer game snacks.

The sweetness of the crab combined with the richness of the halibut and earthy appeal of fresh chanterelles makes this an elegant but simple affair. Experiment with other seasonal mushrooms to add even more local flavour. Pair this fare with some heirloom beets and field green beans, lightly steamed, and serve with a medium Riesling.