Food

This simple colourful salad is packed with probiotic power.

Legumes are a healthy choice when managing a diabetes diet. As a complex carb, they keep us fuller longer and are packed with cholesterol-lowering fibre. Their soft texture adds body to the dish while the garlic, kale, and spinach pump up the flavour.

This dessert is light and refreshing, with a lemony tang. It is made with the flesh of a young coconut, also called Thai coconut, which is found in health food stores and Asian markets. Look for coconut pre-cut into a white cylinder with a pointed top. Because these coconuts are young, their flesh is soft and creamy.

Preparation time: 20 minutes This smooth, soothing soup is the perfect complement for a meal that has many strong flavours. This soup tastes best when served the day it is made.

Preparation time: 25 minutes (plus advance soaking time)

There’s been a real trend in newfangled hummuses with hip chefs puréeing every bean known to man. But hummus purists know that only a chickpea ends up as hummus—everything else is just a bean dip.

This is a great snack for after school or work; it’s low in calories, high in flavour, plus it’s a wonderful way to eat broccoli and its cruciferous buddy Brussels sprouts more often.

This drink is perfect for thirsty health fanatics (it has liver-cleansing action).

Just like a good sorbet, this salad prepares the palate for nearly any entrée to follow.

This savoury citrus soup is a delightful beginning to any meal.

Try this delicious disease-fighting indulgence.

4 medium russet potatoes
2 1/2 Tbsp (37 mL) organic ketchup
4 tsp (20 mL) extra-virgin olive oil
2 tsp (10 mL) Worcestershire sauce
2 tsp (10 mL) apple-cider vinegar
3/4 tsp (4 mL) paprika

This nutrition-packed salad makes a superb side dish. Spelt berries are a chewy whole grain that can be found in many bulk aisles.

Apple juice gives this classic favourite a unique twist.

This quick and easy cheese has the taste and texture of ricotta. Flavouring the cheese makes it perfect as a spread on sandwiches or as a dip for vegetables or fruits. Nutritional yeast adds an extra-cheesy taste.

Fibre-rich white beans mashed with chipotle chili in adobo sauce makes a smoky filling for this wrap. The artichokes and roasted red peppers add bright flavour. You can use canned white beans if desired.

This no-knead stecca or “stick” sandwich bread is worth the bit of planning required. It’s perfect for our sardine or salmon sandwiches.

This Asian-inspired sandwich is equally good in wraps. Use organic tofu to avoid genetically modified soy.

Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy nonirradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.

Bread pudding is an English dish typically made with generous amounts of sugar. This apple pie-inspired version is lightly sweet and fruity, perfect for breakfast, and a practical way to use up bread that’s a bit stale. Note that you’ll need to make the pudding mix the night before.

Oatmeal is a low glycemic index food (it’s a good source of soluble fibre) that combats heart disease by lowering bad cholesterol (LDL) levels. This simple recipe for oatmeal is sweetened naturally by dates and frozen fruit, which also helps cool the oatmeal to a temperature that’s just right. Double, triple, or quadruple the recipe to serve the whole family.

This is like a grilled cheese sandwich, but for breakfast. Made with whole grain bread instead of white bread and filled with fruit instead of sugary jam, it is a low glycemic index food, meaning it will help keep your child full until lunchtime. 

Brazilians have a way with avocados. Avocado shakes and smoothies are a regular part of their diet and can be made sweet or savoury. It’s a healthy and flavourful way to put a bounce in your step first thing in the morning!

This is an easy and satisfying way to eat an avocado. It also doubles as a quick and colourful hors d’oeuvre.