Food

Crumbled tempeh provides incredible texture to this crowd-pleasing (and serving!) chili. It freezes well for a healthy heat-and-serve weeknight meal.

Potatoes 2 lb (1 kg) sweet potatoes, peeled and cubed 2 Tbsp (30 mL) butter 2 Tbsp (30 mL) pure maple syrup 1 tsp (5 mL) cumin 1 tsp (5 mL) ground ginger Salt and pepper, to taste Mushrooms 1 Tbsp (15 mL) butter 4 cups (1 L) white button mushrooms, sliced 1/3 cup (80 mL) dry red wine Salmon Patties 2 - 5.6 oz (160 g) cans sockeye salmon 1/2 cup (125 mL) rolled oats 1 large egg 1/2 red bell pepper, finely diced 1 shallot, finely diced 2 tsp (10 mL) curry powder Juice of 1/2 lemon Ground black pepper, to taste 1 Tbsp (15 mL) extra-virgin olive oil Potatoes: On stovetop, steam sweet potatoes until very tender. In large bowl, mash potatoes with fork or potato masher along with butter, maple syrup, cumin, ginger, salt, and pepper. Mushrooms: Melt butter in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in red wine and cook for another 10 minutes or until most of the wine has evaporated. Season with salt, if desired. Salmon Patties: In large bowl, flake canned salmon with a fork. Mix in oats, egg, red pepper, shallot, curry powder, lemon juice, and black pepper. Form into 4 equal-sized patties. Heat olive oil over medium heat in skillet and cook salmon patties for 3 minutes or until lightly browned. Flip carefully to avoid breaking patties apart, and cook for an additional 3 minutes. Serve patties with mashed sweet potatoes and top with mushrooms. Serves 4. Each serving contains: 555 calories; 28 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 64 g carbohydrates; 9 g fibre; 437 mg sodium Source: "8 Sniffle-Busting Foods", alive #338, December 2010

Teff offers an opportunity to make a nutritious riff on corn-based polenta. The teff base along with a tomato sauce and vegetable topping give this dish a definite pizza vibe. If possible, use canned San Marzano tomatoes for the sauce. Low in acid and high in fruitiness, these meaty Italian tomatoes are the gold standard for great red sauce.

Zest up the final course with this deliciously simple lemon pudding to cleanse the palate. Feel free to switch up the citrus as you desire.

Stirring cricket powder into an African stew is a natural, given that crickets were an African staple long before they became trendy in the West. Adding a couple of tablespoons to this delicious dish not only increases the protein content but also kicks up the nuttiness a notch.

Soaking time for beans

There’s nothing more alluring than the scent of garlic emanating from the kitchen. And in winter, garlic-enriched foods are even more important to our well-being. There are a multitude of reasons to embrace the humble bulb. Not just because it adds depth to a dish, but also because of its abundant health kicks. Garlic has been studied for its potential to reduce cardiovascular disease risk; for its antitumour, antimicrobial, and antiviral effects; and for its benefit on high blood glucose concentration.

The filling options for these sweet crepes are endless, from sliced fruit to melted chocolate to sweetened chestnuts and beyond. Keep things kid-friendly with a simple drizzle of maple syrup. Or marinate a handful of fresh or frozen berries in 1/4 cup (60 mL) rum or sweet local liqueur for at least 30 minutes before serving. For a luxurious French variation, flambé a pan of folded, buttered crepes with a splash of cognac—the liqueur of choice for traditional Crepes Suzette. If using eggs, use just 1 1/4 cups (310 mL) milk. If using ground chia or flaxseed, use full 1 1/2 cups (350 mL). Batch cooking Double the recipe and freeze leftovers between layers of parchment paper for the next time you feel like crepes but don’t feel like making them from scratch. Skillet skill The pan needs to be hot enough and the batter thin enough to create air bubbles on impact or crepes won’t cook through properly. There’s no need to regrease the skillet after each crepe, unless crepes are sticking to the pan.  

Pilaf is a term liberally used to simply mean “grains cooked in broth.” There are usually onions, garlic, and spices involved, and the grains are often sautéed in butter or oil before being simmered in the liquid. This getaway-friendly version calls for dried spices instead of fresh, which you can combine in advance to save space in your bags and time in your cooking. Feel free, though, to add fresh diced onions, garlic, or other vegetables if you prefer. Toasting tips  To toast sunflower seeds, in small saucepan or skillet, heat seeds over medium heat for about 5 minutes, stirring frequently, until browned and aromatic. Remove seeds immediately from the pan so they don’t burn. Many variations for ultimate flexibility  Don’t be afraid of the long ingredient list. You can skip pretty much any of the spices––except the salt––or replace them with others that you have on hand, such as parsley, thyme, or paprika. You can also use white or tri-coloured quinoa instead of black; the dark colour gives the dish a more dramatic visual effect.  

This power bowl is overflowing with umami showstoppers. While beets and apple add a sweet element, combining umami and sweet in one dish has become a culinary trend among savvy chefs. Sourced from Canada’s East Coast, dulse is a chewy seaweed that takes on a bacon-esque personality when turned crunchy in a hot pan. But if not available, shards of hijiki or arame or even roughly chopped nori can stand in for dulse. Other grains such as sorghum, farro, freekeh, or wheat berries can work here too. Make it plant based by swapping out egg and mackerel for grilled tempeh.

This refreshing noodle salad fit for a sultry summer night may become your new favourite way to luxuriate in watermelon. The flavourful sweet-sour watermelon sauce is the perfect foil for the slippery noodles and crunchy vegetables. Alternate cooking methods include oven roasting or pan frying. If you want to fire up the flavour a bit, add more chili sauce.

This simple classic represents Chinese home cooking at its very best. Easy to prepare, healthy, and delicious, it’s simply brimming with flavour. What’s more, it’s a superb source of the disease-fighting carotenoids lutein, zeaxanthin, and astaxanthin.

Serves 4

Sweet potato and kale team up to give this frittata a powerful antioxidant punch. Consider grating sweet potato in order to cook the orange spud in a flash. The frittata is also excellent with grated Gruyere or even soft goat cheese in lieu of Parmesan. If serving with a fiery salsa, omit the red chili flakes.

This recipe is all about the sauce. Chimichurri is a piquant Argentinean sauce made with dried oregano and fresh herbs mixed with oil and vinegar. This makes a big batch—enough to splash over salmon plus extra for another meal. Great as a marinade or sauce for beef or chicken too, or drizzle it over eggs or fresh vegetables.

This vegetarian meal is teeming with bone-friendly calcium and isoflavones. Its intriguing exotic flavour and delightful creamy texture will transport your taste buds to other worlds and impress even the most demanding gourmand.

Together, the sweet potato, buttery cashews, and edamame provide texture and elevate this curry that seemingly only gets more flavourful after resting for a day. Lemongrass, kefir lime leaves, and Thai basil are ways to make this dish scream Southeast Asian cuisine even more.

Makes 16 sliders

Apricots, coffee, and turkey may sound like an unusual combination; however, these slider sandwiches are sure to garner much praise from family and friends. This recipe makes quite a few patties, so use only what you need and freeze the remaining uncooked patties for another time.

A meal in a bowl is comfort food at its finest. Chances of leftovers are rare, but this delicious meal is equally excellent for lunch the following day.

This light, lemon zesty pasta can be served as a vegetarian entrée. Sprinkle each serving with 2 Tbsp (30 mL) walnuts; or skip the nuts, go carnivore, and serve it with grilled chicken or salmon.

Sourcing organic protein and working with large cuts is both responsible and delicious, yielding unsurpassed flavour and value. The only way for the choice of protein to be improved is through consumer voice, so don’t be bashful with your butcher.

Lentils, whole grain quinoa, and a vegetable medley team up to make this loaf a fibre powerhouse. Serve it with your favourite salsa.

The delightful golden colour and delicate texture of this soup soothes with its sweet yet savoury flavour—and it takes less than an hour to cook.

A simple glaze of either honey and orange or blueberry and maple accents this cedar plank-baked salmon. Salmon Filet 1 lb (500 g) wild salmon fillet 1 Tbsp (15 mL) finely chopped cilantro 1 Tbsp (15 mL) finely chopped thyme Juice of 1 organic lemon 1 Tbsp (15 mL) extra-virgin olive oil Sea salt and pepper to taste To prepare cedar plank, visit your local hardware store and buy a 14-inch (36-cm) length of 1-inch-by-4-inch (2.5-cm-by-10-cm) untreated red cedar. Soak overnight in water and discard after using. Preheat oven to 350°F (180°C). Combine cilantro, thyme, lemon, and olive oil and rub into salmon. Season with salt and pepper. Place salmon on prepared cedar plank and place in oven for 15 minutes or until salmon shows white on the top. Do not overcook. Wild Rice Fritters 1/4 cup (65 mL) wild rice 3/4 cup (175 mL) basmati rice 4 free-range eggs 3 Tbsp (45 mL) cornstarch 2 green onions, chopped 3 Tbsp (45 mL) fresh dill, chopped 3 Tbsp (45 mL) fresh oregano, chopped Salt and pepper to taste 3 Tbsp (45 mL) extra-virgin olive oil (or hazelnut oil for additional flavour) Cook wild and basmati rice separately according to package directions and combine after cooking. Add remaining ingredients, except olive oil, and season with salt and pepper. Heat oil in medium fry pan over medium-high heat. Scoop batter into pan in batches and flatten fritters with spatula until they resemble 4-inch (10-cm) pancakes. Cook 3 minutes on each side. Keep warm in oven in separate pan from salmon. Salmon Glaze 1/2 cup (125 mL) honey or maple syrup 1/2 cup (125 mL) orange segments or whole blueberries Warm honey or maple syrup in fry pan; then add oranges or blueberries. To serve, place 1 or 2 wild rice fritters on plate and top with salmon fillet. Drizzle with glaze or a squeeze of grilled lemon.