Food

The variety of textures used in these wraps won’t disappoint. Quinoa and the sweet potato can be made up to three days in advance and reheated to make the wraps lunch friendly.

This family-friendly weeknight meal is sweetened with maple syrup. Maple syrup is an excellent source of manganese, which is important for normal brain and nerve function.

Early summer spinach and strawberries along with tangy goat cheese work beautifully in a salad, so why not in a quesadilla? These are excellent as an alternative to a sandwich for lunch. You could even add some sliced cooked chicken to bolster protein levels.

Inspired by the exotic, warm flavours of Thai cuisine, this antioxidant-rich soup features curry paste, which is a much more complex spice mix than curry powder.

Surprise and delight your guests by offering this scrumptious twist on the classic holiday chutney. Sour cherries are chockablock with antioxidants, which can aid in bolstering your immune system.

It doesn’t get any simpler than this. Perfect served on a bed of wilted greens with a spoonful of quinoa or rice on the side.

I have made this recipe over and over with any white fish I have on hand. As most of the ingredients are staples, I have been able to put a delicious meal on the table in record time—and even served it to guests at a dinner party! 

This is a twist on the usual bowl of pasta for dinner. The sauce is made with coconut milk and almond butter, so while it’s über creamy, there isn’t any dairy. Substitute wheat pasta with brown rice or quinoa noodles if you want a gluten-free option (make sure your soy sauce is wheat-free, if that’s the case).

Warming spices and chocolate transform this tomato soup into a memorable meal.

An Asian-influenced creamy sunflower butter sauce that’s strewn over seared slabs of tofu is a recipe for a hearty vegan main dish. For a complete meal, serve alongside a salad and cooked whole grains such as brown rice or quinoa.

Tip

This makes a big batch of burgers—great for stocking the freezer! Or make a half batch if cooking for a smaller crowd, and use up the leftover berry barbecue sauce for all your grilled favourites, even pizza. Tip: Freeze leftover 1/2 cup (125 mL) berry barbecue sauce. Mix with cream cheese for a sandwich spread or mayo for a burger condiment.

Broccoli stalks are often neglected (or thrown out!), but they’re worthy of a little attention. Spiral slicing or cutting them into matchsticks turns the stems into sturdy, crispy noodles.

Tips

• Use broccoli stem peels in soup stock or stir-fries.
• Use reserved broccoli florets in soups, pastas, stir-fries, and side dishes, or cook and add to this salad for a double broccoli feature.

This fresh dish embraces all of the freshness of the season, especially when not accompanied by a cloying cream sauce. Presentation is as simple—and beautiful—as artfully arranging the salad on a large shallow platter. But it can be equally visually charming arranged on single serving dishes.

Ceviche is typically made with raw fish or shellfish that is marinated in an acid like lime or lemon juice. This marinating cooks the fish without heat. Substituting with hearts of palm is one of the cleverest vegan swaps you’ll ever make—promise! You simply dress the hearts of palm with the acidic juices instead of marinating them for hours, which makes this recipe a refreshing starter that’s also weeknight friendly.

Something about summer weather makes most people want to cook dishes requiring minimal time, effort, and cleanup. This version of Italian puttanesca fits the bill. Eggs and chickpeas are nestled into a super-fragrant sauce studded with flavour boosters including garlic, capers, and anchovies. Consider serving with crusty sourdough bread so you can enjoy every last bit of this sauce.

Tuscan kale is also known as cavolo nero (black kale) or dinosaur kale. Its slightly bitter flavour is a good foil for the sweet roasted squash. To bump up the protein content, sprinkle with chopped almonds or walnuts, or top with a poached egg.

Poor breakfast choices can lead to manic munching later on. Make up a batch of these veggie-laden egg cakes ahead of time to take away any woulda-coulda-shoulda when you’re in a harried morning frenzy. They’re a great switch-up from the standard scrambled egg affair. To speed up the cooking time by about half, soak the wild rice in water for several hours.

As a good source of plant-based protein and calcium, tofu deserves to be given the royal treatment with a slick, salty-sweet miso butter. Broccoli and cucumber noodles round out the meal for a vibrant, healthy, and fast alternative to takeout.

This elegant grilled asparagus salad with jammy eggs, blistered onions, chewy spelt, and an attention-grabbing creamy dressing is the perfect way to celebrate the spring sunshine. Spelt berries are sold with their hulls intact, which means they’ll take a bit longer to cook but will reward your patience with al dente chewy nuttiness. They can be swapped out for rye berries, wheat berries, or gluten-free sorghum.

Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner.

This nourishing soup is a riot of textures and flavours. The duo of tempeh and pinto beans makes each spoonful rich in protein.

I indulge with the cheddar biscuits in this recipe since the vegetables are leaner. This is also a great side dish for grilled fish or chicken.

Here’s how to transform a vegetable into a show-stopping main dish. Slabs of cauliflower are blasted in the oven for a roasty, caramelized flavour, then placed on a bed of garlicky cauliflower purée. The high amount of pectin—the compound that thickens jams—gives cooked and blended cauliflower its velvety texture.

Vegans and dairy-free diners rejoice! A quick whir in the blender creates a snowy white alfredo sauce that won’t leave you needing a nap after dinner. Even tofu doubters will be asking for more (and the recipe). Tip: Just before serving, stir in a few handfuls of baby spinach, sliced kale, or blanched broccoli (heat with cooked pasta and sauce until wilted and warmed through) for a pop of festive green.