Food

Filling
3 medium yams or sweet potatoes, peeled and cut into fries
2 carrots, julienned
1 each medium red and green bell peppers, cut into strips
1 medium onion, sliced
2 Tbsp (30 mL) extra-virgin olive oil
Salt and pepper to taste

1 tsp (5 mL) Dijon mustard
1 Tbsp (15 mL) finely chopped shallot
2 Tbsp (30 mL) champagne vinegar or good-quality white wine vinegar
1/4 cup (60 mL) extra-virgin olive oil
Sea salt and freshly ground pepper
2 bunches watercress, larger stems removed
4 cups (1 L) mixed baby greens
6 radishes, thinly sliced

This is a wonderful nutrient-dense spread for sandwiches and crackers or a dip for crudités Leftover tapenade can be frozen for future use.

The flavours of this soup only get better as it sits for a day or two. You can use other winter squash such as acorn or buttercup.

Up the disease-preventing ability of this classic sauce by replacing white sugar with bacteria-fighting organic honey.

Three of fall’s favourite fruits combine to make a hearty lunch.

The red and green hues of this nutritious salad make it a festive side to any holiday meal.

Soup

2 Anjou pears or 4 small Asian style pears
3 to 4 cups (750 mL to 1 L) pomegranate juice
1 Tbsp (15 mL) freshly squeezed lemon juice
2 star anise pods
1 vanilla bean, split
Fresh mint
Thick plain yogourt, optional

Comfort food for a howling winter day; every bite is teeming with nutrients.

This recipe combines fibre-rich brassicas, including broccoli, cauliflower, and Brussels sprouts, with circulation-boosting mustard and heart-healthy extra-virgin olive oil. Steaming is a healthy and quick cooking method that preserves vitamin and mineral content in the vegetables.

This fast and satisfying recipe combines nutrient-rich green kale (which can help inhibit the transport of LDL to the bloodstream) with creamy-textured chickpeas, a healthy source of fibre and protein. Studies have shown consumption of legumes can reduce cholesterol levels and reduce the risk of heart disease.

Combining the fibre-rich benefits of a whole grain such as brown rice with tofu, a good source of protein, omega-3 fatty acids, and minerals, is a heart-smart combination. The marinade lends a spicy element of circulation-boosting chili and ginger that livens up this dish. Add in a portion of sesame seeds toasted in a pan (rich in cholesterol-lowering phytosterols) and your tastebuds will be as pleased as your heart!

Turmeric is a powerful anti-inflammatory and helps stimulate apoptosis (cell death) in cancer cells. According to David Servan-Schreiber, MD, and author of Anticancer (Collins, 2008) a combination of turmeric and black pepper allows the turmeric to be assimilated into the body.

These cookies have a perfect mix of sweetness and crunchiness. Almond butter raises the fat numbers, but most of this comes from beneficial monounsaturated fatty acids.

The colours of pomegranate seeds and citrus fruits match Lunar New Year traditions, and both are in season right now. This simple yet flavourful dessert is a great palate cleanser to end your New Year’s feast!

Collard greens are a type of cabbage, but they form as large, thick, flat leaves instead of a head. Too often they’re overcooked, leaving unpleasant aromas and taste memories. Here they get a gentle simmer and are paired with sweet potatoes to counteract their sharp flavour. Serve as a side dish.

Young turnip greens are tender and pleasingly sharp, while older ones are more piquant in flavour. This full-flavoured almond ginger sauce with its high oil content helps us absorb the fat-soluble vitamins (A, D, E, and K) found in dark greens.

This colourful salsa has the same colours (green, white, and red) as the Mexican flag!

To make chipotle purée, process contents of a can of chipotle peppers in adobo sauce (available in the Mexican food aisle) until smooth; store covered in your fridge.

2 small or 1 large sweet potato
1 tsp (5 mL) sweet (or hot) paprika
Juice and zest of 2 limes
Sea salt and pepper to taste
1 cup (250 mL) English cucumber, diced

This riff on truffles is the perfect salty-sweet treat.

With a healthy balance of protein, carbohydrates, and beneficial fats, this smoothie works equally well for post-workout recovery as it does for a breakfast on the go.