Food

Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.

Select the ripest figs you can find to add gorgeous sweetness to this hearty salad, which is just as useful for a family dinner as a workday lunch. Carrots and chickpeas are dressed in a savoury tahini yogurt dressing with Middle Eastern-inspired flavours. A little goes a long way with this fibre- and protein-packed salad, which keeps well in the fridge. Fall favourite Did you know that some varieties of figs have two seasons? They enjoy a brief, early season at the beginning of June and a second season from August to October. Fall figs tend to be sweeter and grow on the new wood of trees.

The apple in these turkey meatballs might not be immediately visible, but it’s working behind the scenes to help bind them together and adds sweet flavour and juiciness. Chinese five-spice powder—a blend of star anise, ground fennel seeds, Sichuan peppercorns, cloves, and cinnamon—lends lively flavour, alongside ginger and garlic. Packed full of protein, these meaty bites are a good source of vitamin D and iron and make for a tasty party appetizer. Meatball magic Handle with care A light touch is the key to a well-formed, juicy meatball. Using a tablespoon measure or cookie scoop, spoon heaping tablespoons into individual meatballs and toss them back and forth between your hands a few times, very gently, to round them off. Avoid squeezing or compressing the meat. Make ahead You can form meatballs 4 hours in advance and refrigerate before cooking. Lay meatballs in a single layer on parchment in glass dish; cover and refrigerate until ready to use. Remove meatballs from refrigerator about 30 minutes before you begin to cook to allow them to come to room temperature. This will ensure they cook evenly. Blot any excess moisture before adding to the hot pan. Turning with this trick When browning meatballs, use a cookie scoop to nudge and turn the meatball. If it loses its round shape, use the scoop to gently re-form.

Fall root vegetables such as parsnips or celeriac make a delicious combination with the autumn season’s arguably biggest star—the apple. Choose a tart apple like Granny Smith or a sweet-tart apple like Pink Lady for this silky soup thickened up with a cashew cream to deliver not only a winning texture but a healthy dose of dietary fibre and some added protein. Tarragon is a supporting actor in this play, working nicely with the apples in a bright, tasty oil as garnish. Terrific with tarragon Bring this dish to the next level by making an elegant tarragon oil to drizzle over the soup. Place 1/3 cup (80 mL) tarragon leaves in fine sieve. Fill a bowl large enough to accommodate sieve with ice water and set aside. Plunge sieve into pot of boiling water, drenching tarragon for about 30 seconds. Remove sieve and plunge it into the ice water and leave for a minute or so. Drain and transfer tarragon to clean kitchen towel. Squeeze out all the water and place tarragon in food processor with 1/3 cup (80 mL) olive oil. Blend for about a minute and then strain oil through clean fine sieve into jar. Use at room temperature and refrigerate when not using.

This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice. Protein power : Though often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 g in each 1/2 cup (125 mL) serving. And TVP is certainly less costly than the new breed of engineered meatless meats on the market. Lentils remain one of the best nutritional bargains at the supermarket, full of protein, fibre, and a range of must-have nutrients. Easy does it For the curry sauce, you can also use frozen butternut squash, which requires no peeling and chopping, or canned pure pumpkin purée.

For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table. Chunks of crusty bread soak up some liquid to give the casserole a heartier texture. But try to give the precooked casserole some time in the fridge—the flavours will mingle together and the bread will have a chance to soak up some of the liquid. Not into bread? You can replace it with frozen diced hash brown potatoes. For the richest flavour, use half-and-half or whole milk. But you can also use lower-fat milk or unsweetened dairy-free milk if desired. Consider serving with your favourite salsa and/or avocado slices. Protein power: Yes, food inflation has also hit the egg carton, but the orbs are still good-value protein—each large egg supplies about 6 g of complete protein. Beans have been enjoyed by numerous cultures for centuries as an ultra-nutritious plant-based protein that fits into all budgets. Stale mate The crustier or staler the bread, the better. If your bread is fresh and/or flimsy, cut into cubes and bake on baking sheet in 300 F (150 C) oven for 10 minutes.

This fresh-tasting, creamy soup once again proves green is the colour of health. And it’s a plant-based soup that brings the protein. Serve it as a starter for a meal or as a light meal itself along with some toasted crusty bread. Protein power: With 13 g of protein in each cup (250 mL), frozen edamame is a great way to get more protein into your diet without breaking the bank. The immature green soybeans are also rich in fibre and a wide range of micronutrients, including folate and magnesium. A garnish of crunchy pumpkin seeds adds another layer of plant-based protein. Frozen asset For extra convenience, you can use frozen broccoli florets in soups like this. They are likely just as nutrient dense as the fresh option. The sub-zero florets can go straight from the freezer to the pan.