Food

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.

Enjoy the zippy tang of sherry vinegar, popular in Spanish cooking, and the briny taste of capers in this zesty take on roasted cauliflower. Serve as a tapas side or on a charcuterie board accompanied by a selection of Spanish meats, cheeses, and olives.

Tacos need not be only about Mexican flavours. Here, tender trout is adorned with a seasonal slaw and a punchy yogurt sauce. Dare we say, a taco night with serious photo appeal. Salmon or Arctic char are good stand-ins for the trout.

Getting a good night’s sleep often requires more than sheep counting. Sipping on a cup of warm milk with Ayurvedic spices and added adaptogens is a soothing way to slide into dreamland. We’ve included ashwagandha powder in this warm nighttime brew. For a stronger hit into the “sleep zone,” use organic dairy milk.

A lightened-up version of the popular chicken- and-waffle trend, these pops are given the Tex-Mex treatment for fun twist. The blender salsa comes together in minutes and is sure to become a refrigerator staple, as it also pairs well with eggs, fish, or roasted vegetables.

Tip

This feel-good chicken soup cooks quickly, and with a little help from golden turmeric, it turns a cheery yellow colour. Its flavours mellow over time, so it’s best to let it blend overnight in the fridge. Add a little more broth or water the next day if the orzo has absorbed too much of the soup. 1 lemon 1 Tbsp (15 mL) extra-virgin olive oil 1 yellow or green zucchini, diced 1 yellow pepper, diced 1 tsp (5 mL) turmeric 1/4 tsp (1 mL) caraway seeds 4 cups (1 L) low-sodium chicken broth 1 cup (250 mL) cooked chicken, chopped or coarsely shredded 1/2 cup (125 mL) orzo 1/2 cup (125 mL) fresh cilantro, chopped (optional) Using zester or microplane grater, scrape 1 tsp (5 mL) zest from lemon, then squeeze out 2 Tbsp (30 mL) juice. Coat large saucepan with oil and set over medium heat. Add zucchini, yellow pepper, and lemon zest. Saute until softened (try not to brown), about 5 minutes. Add turmeric and caraway and stir to coat vegetables, then stir in broth, chicken, and lemon juice. Bring to boil, then stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Divide among serving bowls and garnish with cilantro. Makes 6 cups. Each serving contains: 146 calories; 10 g protein; 4 g fat (1 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre, 65 mg sodium JUMP-START: Soups are great ways to use up leftover meat. While this recipe calls for chicken, you can substitute leftover meat such as shredded pork or even flaked halibut or salmon. Put the soup on while you clean up from dinner. source: "Nutrition in No Time", alive #329, March 2010

Serves 4

The tofu dressing goes well with a variety of salads and grilled veggies. Here it’s featured with brown basmati rice and crisp vegetables for a satisfying vegetarian meal.

Similar to pumpkin purée, mashed butternut squash adds earthy sweetness to these flapjacks that are gussied up with two forms of almond and a simple strawberry topping. Lazy Sunday mornings never tasted so good. 3/4 cup (180 mL) whole wheat pastry flour 1/2 cup (125 mL) almond flour 1 tsp (5 mL) baking powder 1 tsp (5 mL) cinnamon 1/4 tsp (1 mL) ground cloves 1/4 tsp (1 mL) salt 2 cups (500 mL) frozen butternut squash cubes, thawed 1 large free-range egg, lightly beaten 3/4 cup (180 mL) plus additional 2 Tbsp (30 mL) unsweetened almond milk 1/3 cup (80 mL) walnut pieces 2 cups (500 mL) frozen sliced strawberries, thawed 1/4 cup (60 mL) pure maple syrup Heat large nonstick skillet over medium heat. In large bowl combine flours, baking powder, cinnamon, cloves, and salt. Mash butternut squash and add to flour mixture along with egg, 3/4 cup (180 mL) almond milk, and walnuts; mix well. Add additional 2 Tbsp (30 mL) milk if needed to reach desired consistency. Using 1/4 cup (60 mL) measuring cup, drop batter onto hot skillet and cook 2 to 3 minutes, or until bubbles appear on top. Flip and cook an additional 2 minutes. Repeat with remaining batter. Combine strawberries and maple syrup in blender and pulse together a few times to combine. Serve pancakes topped with strawberry sauce. Serves 4. Each serving contains: 385 calories; 11 g protein; 16 g total fat (1 g sat. fat, 0 g trans fat); 56 g carbohydrates; 9 g fibre; 224 mg sodium source: "Frozen Fruits & Vegetables", alive #351, January 2012

Pasta tastes best made fresh, but if you don’t have a good Italian shop close by that sells fresh pappardelle, use a tagliatelle noodle (dried noodles work well, too). Wild mushrooms grow in our backyard in Tofino; however, city dwellers can find a wide variety in better produce stores. I particularly like portobello, cremini, and shiitake.

This salad is a one bowler; throw all ingredients into one bowl, toss, and go. You do need 2 cups (500 mL) cooked leftover rice, so make some extra the night before. Store the leftovers in the fridge for the salad.

Tender soba noodles combined with meaty shiitake mushrooms, crisp snow peas, and a vibrant sauce flavoured with lime, ginger, garlic, and toasted sesame oil. Zesty, fragrant, healthy, and entirely delicious!

Loosely based on the original Waldorf salad—celery, walnuts, and apple—but with a few liberties! Tangy vinaigrette replaces the creamy mayo dressing, and vibrant purple beets add nutrients and turn the couscous a rich shade of purple. 

The onions and garlic are cooked in this recipe. There are plenty of live food enzymes left to ease digestion. This is a good transitional recipe that will entice a non-raw foodie. Leftovers can be added to your green smoothie.

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!

The nori topping cranks up the flavour, but this frittata is equally good with a fiery salsa.

If you’re camping with the tykes, this punched-up version of a camp comfort dish  is sure to be a hit. Cooked chicken breast, tofu, or canned tuna can replace  salmon, if desired. Recipe can be halved and extras can be reheated in a pot  with a little rehydrated milk powder.

This flavourful one-pot chili is easy to put together with little cleanup,  leaving you more time for campfire storytelling. Once upon a time there was a  mutant kidney bean ...

Although cactus leaves are picked while young and tender, they still contain spines and eyes, which must be removed thoroughly before the leaves are ingested. A vegetable peeler and a sharp paring knife are the best tools to accomplish this task. The flavour of the leaves—similar to asparagus or a tart green bean—makes them a winning addition to soups, stews, and stir-fries.

This soul-satisfying soup features an epicurean twist on the classic minestrone—protein rich quinoa replaces traditional macaroni. Packed with fresh vegetables and flavourful basil, served with crusty artisanal bread, this soup is a meal in itself.

Serves 4

This tasty vegan meal takes only minutes to prepare, but its unique flavour combinations and exotic appeal will have your family thinking you’ve fussed for hours.

Similar to a large flatbread but crispier, this surprisingly easy gluten-free crust will surely appeal to those avoiding wheat. Best of all, it uses two power flours.

Here’s a dish with a serious “wow” factor, as the pasta obtains a striking red courtesy of the beet pesto. The natural sweetness and vibrant hue of beets breathes new life into pesto. You can also add some crumbled goat cheese to the garnish. If possible, try to use freshly made pasta.