Food

These baked pears have all the warm, sweet cinnamon flavour you expect from a Thanksgiving dessert—and they’re a snap to prepare. The lovely, soft, juicy texture of pears combines perfectly with the crunch of granola, which is packed with fibre, protein-rich chia and hemp, and a sprinkling of antioxidant-filled cacao nibs. Great as is or topped with a spoonful of natural yogurt. Pear pro tips To help pear halves lie flat on baking surface, slice off a thin piece of each on its backside before placing in dish. To prep in advance, mix oil and honey together and reserve; you can also combine dry ingredients separately so they can be mixed together just before baking. The pre-portioned nature of this dish makes it easy for guests to help themselves, and it can take the pressure off you when it’s time to serve. If you’re serving buffet style, use an oven-to-table casserole. For a more formal presentation, serve pears on individual plates topped with natural yogurt.

This smoothie bowl is not just for smoothie lovers! Thick and creamy, this tangy bowl of goodness is high in protein and fibre and a perfect way to include berries at breakfast. Sweetened with banana and completely customizable, top it with your favourite nuts and seeds to help you stay energized. Try adding a teaspoon of beetroot powder when blending and watch the colour pop! Top it off Adding toppings to your smoothie bowl adds colour and texture, and also increases nutrients and fibre, while encouraging digestion by chewing! Try adding one, or a combo, of any of the following. fresh fruit granola slivered or chopped nuts pumpkin seeds chia seeds ground flaxseed hemp hearts unsweetened shredded coconut or coconut ribbons

If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.

During these cold-weather months, nothing says comfort like warm spices including cinnamon, clove, and nutmeg. They not only taste delicious, but will infuse your house with heavenly and inviting aromas. The crumble can be made days in advance and stored in an airtight container, making this dessert quick and easy to prepare. Chai tea is a simple way to infuse intense flavour with minimal prep and effort. Dessert for breakfast? Double or triple this recipe and serve leftovers for a deliciously decadent breakfast. You’ll have them wondering what time it is—breakfast time or dessert time!

If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.

Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.

Time to use a hit of bitter to wake up your breakfast routine. This coffee-chocolate sauce adds a haunting bitter element to everything it touches from creamy yogurt to pancakes to a bowl of vanilla ice cream. As with wine and vinegar, reducing coffee concentrates its flavour so a little goes a long way. Dark delight Dutch-processed cacao (often spelled “cocoa”) has been treated with alkali to tame its natural bitterness. Natural or “raw” cacao still retains its bold flavour personality as well as the health-hiking antioxidants.

The Sicilian icy delight known as granita is the ultimate summer refresher. This one uses sun-kissed blueberries that are now at their flavour peak and trendy kombucha for a little fizzy tang. If using a flavoured kombucha, choose one that will complement the berry mint flavour, so maybe not turmeric. It’s important not to skip stirring the granita every hour or so while it’s freezing or you’ll end up with a huge blueberry popsicle.

An essential condiment to spruce up your Christmas meal. Fine, then The original version of this recipe calls for caster sugar, a finely ground sugar that’s not as common in the United States as it is in the UK. You can make your own by tossing your fave vegan granulated sugar in a blender and pulsing until it’s a finer texture (but not powdered!).

Vegan tzatziki. Yep, I did it—and before I dive into this recipe, I feel like I owe an apology to my family. I must admit making this dip didn’t feel right. It was like I was cheating on my Greek family . . . but then I tried it. Oh my gosh: it’s pretty damn close to the real deal and so flavorful. Suddenly my guilt evaporated, and I was surprisingly happy that I made it! This dish is traditionally vegetarian and often accompanies me at the table with all my vegetable recipes. I decided why not make it vegan and add it to my list of plant-based recipes that everyone must have, and I certainly do not regret it. It doesn’t lack flavor, creaminess or strength. It’s completely balanced with the amounts of fat, acidity and salt—I know you will love it!

Most often made with razor-thin slices of beef or fish, think of this Instagram-ready dish as carpaccio for dessert lovers. And since it features slices of vitamin C-rich kiwi, your immune system may benefit as much as your taste buds. You could also sprinkle on some granola and call it breakfast. Tips Skyr yogurt is an Icelandic style of yogurt with a thick texture, a bit like Greek yogurt. It’s now readily available in dairy aisles. One recent study found that adding kiwi to your diet may also help improve sleep quality, which plays a role in your overall defence against infections.

Who says a smoothie needs to be sipped from a glass? This green smoothie bowl carries tropical notes of sweet pineapple and banana, disguising any vegetal spinach flavour. A crunchy, high-protein granola makes a fine pre- or post-ride snack on its own; pack a small reusable container filled for a mid-ride refuel. Tip Save super-ripe bananas for smoothies. Peel, halve, and lay on parchment-lined baking sheet; freeze until firm, about 6 hours. Store in glass container in the freezer.

Making applesauce is one of the most efficient ways of tackling your bounty of apples. With just three ingredients—apples, water, and lemon juice—it’s a sweet treat you can feel good about. Storage Store loose apples in the crisper drawer of your refrigerator for up to 4 months. Tip Beyond French toast, use applesauce in baked goods, dressings, smoothies, and (my favourite way) paired with thick Greek yogurt and granola, lending natural sweetness and moisture to all of the above. Tip Instead of applesauce, use another seasonal produce purée in the batter, such as pear, squash, carrot, pumpkin, or rutabaga.

When freshly sliced, queso fresco is mild and somewhat bland in flavour; when melted, it puffs into marshmallow-like pillows with a buttery, nutty taste that will awaken your umami taste buds. The texture can vary depending on how much weight is applied to the cheese when it’s set. Key queso fresco ingredients Rennet  is used to form a solid, consistent curd. The curd mass created when using rennet looks like a gentle milk panna cotta. Traditionally, animal rennet is used in cheese making. Vegetable rennet, created from thistles or certain fungi, is also available. Calcium chloride  isn’t necessary if using raw milk, but it’s an important addition to non-homogenized milk, as pasteurization removes calcium. Reintroducing calcium chloride into the milk will aid curd formation. What’s a cheese curd knife? A cheese curd knife is a long, narrow tool with a thin, flat blade. You can also use a cake-decorating spatula, though it must be long enough to reach the bottom of the pot without its handle touching the curd. What in the world is queso fresco? Queso fresco means “fresh cheese” in Spanish and is the most widely used cheese in Mexican cooking. The recent influence of Mexican cuisine upon our Canadian palate has become as integral to our culinary scene as Chinese food and Italian food. Queso fresco is a white cheese with a firm texture and mild, slightly tangy taste. This high-moisture cheese is delicious fresh and easy to make. Once you’ve made it, you can dramatically alter the taste via additional ingredients such as dry herbs and vegetables, spices, and honey. Typically, when we think of cheese, we think of fatty food. Most health-conscious eaters limit their cheese intake considerably due to that sweeping belief. A wide range of minerals and vitamins are found in queso fresco, as well as linoleic acid, which may actually aid in burning fat—fancy that. Like other fresh cheeses, queso fresco is lower in fat and sodium than aged cheeses. How to use queso fresco Crumbled, grated, sliced, or melted, queso fresco can offset the heat in traditional Mexican cooking. When freshly crumbled, it adds texture and milky goodness to salads and fruit. Although it’s scrumptious hot, queso fresco doesn’t melt in the traditional cheesy fashion. Instead, it softens into puffy little pillows of molten milkiness. Queso fresco tasting notes Taste and smell: mild, fresh, gentle milky aroma Texture: smooth, creamy, and granular Versatility: excellent crumbled, cubed, melted, or shredded

Morning glory muffins and breads are filled with fruit, nuts, and usually far too much sugar and canola oil; grated apple and olive oil add sweetness and moisture, respectively, to this bread instead. It’s packed with everything you need to start your day on a heart-healthy, energizing note, while being just as nice in the afternoon with a cup of tea. Whenever possible, use organic ingredients.

Makes 12 pancakes Because pancakes are time-consuming to make, they’re often enjoyed as a weekend treat. These freeze well, so double the batch for easy leftovers. Pop in the toaster to reheat during the week and boost protein and calcium intake by serving with a dollop of Greek yoghurt and granola. 3/4 cup (180 ml) organic rolled oats 1 1/2 cups (350 ml) buttermilk 1 large free-range egg, lightly beaten 2 Tbsp (40 ml) melted unsalted butter or vegetable oil 1 1/2 Tbsp (30 ml) coconut palm sugar 1 tsp (5 ml) vanilla 3/4 cup (180 ml) organic wholemeal flour 1 1/2 tsp (7 ml) baking powder 1/2 tsp (2 ml) each bicarbonate of soda and salt 1 1/2 Tbsp (30 ml) unsalted butter (for frying) 1 banana, sliced 1/2 cup (125 ml) fat-free Greek yoghurt (optional) 1/4 cup (60 ml) honey (optional) Soak oats in half the buttermilk for 15 minutes, then stir in egg, butter, sugar, vanilla and remaining buttermilk. Whisk flour with baking powder, bicarbonate of soda and salt. Stir into oat mixture just until combined. Heat butter in medium frying pan. Add batter to pan by 1/4 cup (60 ml) measures. Don’t overcrowd pan. Gently press a few banana slices into each pancake. Cook until bubbles form on top of each pancake and edges are brown, 2 to 4 minutes. Using spatula, flip and continue to cook until bottoms turn golden, 2 to 3 minutes. Repeat with remaining batter. Serve warm with a spoonful of yoghurt and drizzle of honey. Make ahead tip: Cool pancakes completely, then wrap individually and freeze. Keep frozen; pop into toaster to reheat. Each serving contains: 737 kilojoules; 5 g protein; 7 g total fat (4 g sat. fat, 0 g trans fat); 24 g total carbohydrates (11 g sugars, 2 g fibre); 197 mg sodium Wheat-free option Use 3/4 cup (180 ml) quinoa flour instead of wholemeal flour. Increase baking powder to 2 tsp (10 ml). source: " Eat Breakfast! ", alive Australia #20, Winter 2014