Food

Who says a smoothie has to be frosty? This drink is reminiscent of hot chocolate, making it a great way to take a bite out of the winter chill. Blend in some protein powder and you have a great way to recover after any nippy outdoor exercise.

Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions.

It might be blue, but there is definitely nothing sad about this smoothie. Tasters will be none the wiser that it includes the most unlikely of ingredients: cabbage. Compare brands of cottage cheese to spot the ones with the least amount of sodium. Greek yogurt can serve as a protein-rich stand-in for cottage cheese if desired.

This smoothie is more proof that green is the colour of health. It’s often overlooked, but subzero spinach is a great addition to smoothies, as the freezing process helps lock in nutrients. Soft tofu adds extra protein without making the drink taste beany, while hemp hearts are a good source of beneficial omega fats. If you want a sweeter smoothie, you can blend in some honey.

As one of nature’s sweetest vegetables, beets are a perfect contender for winter smoothies with plenty of visual appeal. If using a less powerful blender, you may want to use cooked and cooled beets.

With a powerful mix of whole grain, protein, and satiating fat, this smoothie incarnation works as a breakfast on the fly. Quinoa flakes are made by rolling whole quinoa grains until flattened and are now available at most natural food stores. However, you can also use organic rolled oats.

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.

These scrumptious pita pockets provide 76 percent of the recommended dietary allowance (RDA) for vitamin C and half of our daily requirements for calcium. Incorporating these tasty sandwich alternatives into your meal plan will do your body good.

This colourful salad boasts a wealth of textures and tastes, from juicy oranges to crunchy jicama. The dressing’s unusual spice mix adds further intrigue that will delight guests and family members alike.

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.

The caffeine kick and sugar rush delivered from a can of soda pop may help us get through the afternoon, but it’s not doing us any favours when it comes to our health. This DIY soda may be all you need to can your soda habit for good. By adding a splash of coconut milk, you can turn this soda into a creamy treat that rivals any coffeehouse creation.

This savoury popcorn creation is sure to disappear fast at family movie night. Feel free to play around with the herb flavour; thyme or sage work particularly well in place of the rosemary.

When a snack attack hits, there’s no time to wait for an oven to preheat. These healthy cookie dough bites come together in a New York minute so you can crush your craving fast!

Chips and dip are a classic snacking combination, but this addictive duo ranks low on the list of healthy snacks. Try these crispy vegetable dippers instead; paired with a creamy onion dip, they’re sure to curb any snack cravings without wreaking havoc on your hips.

You can replace the acorn squash with butternut squash if you prefer. I like this filling for its vibrant colours and pleasing textures—and delicious taste!

I get hungry throughout the day and found that, by having one of these as a snack, my taste buds and my stomach are very grateful; the energy keeps me going and going. Vary the seeds, nuts, and fruits based on your preferences and what you have on hand.

I can never decide which is better—the pancake or the waffle. Sitting on a plate with fresh fruit and some yogurt, both can be a filling breakfast or brunch dish that will delight all those around the table.

This is a delightful treat that can be served to family or company. If you want to make it extra fancy, add some caviar as a garnish!

This recipe reminds me of my childhood. My mother did all the cooking, but my father would always prepare the buckwheat crêpes, called galettes de sarrasin in French.

If you haven’t already, it’s high time you embraced the trend of meals in a jar. Packing your lunch in jars lets you make portions ahead of time that are easy to transport to the office, minus any soggy ingredients. You can choose to keep the salad components separate and stuff a jar each night for the next day’s lunch, or prepare a whole batch of jars at once.

French lentils, also known as lentilles du Puy, hold their shape once cooked, making them perfect for salad-style dishes. Canned salmon provides a source of heart-healthy omega-3 fats and protein, but look for brands made with sustainably sourced wild salmon, which delivers superior taste. If desired, you can also use dried cherries in lieu of pomegranate seeds. It’s best to add the dressing just before serving, so bring it with you in a separate glass jar and simply shake it up before drizzling it over the rice mixture.

This riff on the classic Italian salad features spelt, a chewy whole grain that delivers healthy amounts of dietary fibre. Cooking the grains in orange juice adds a touch of sweetness, while anchovies bring salty-umami flavour to the dressing. If you want to omit them, simply replace anchovies with about 1/4 tsp (1 mL) salt. If you can’t find mini mozzarella balls, you can use regular fresh mozzarella and chop it into pieces. Also consider serving on a bed of tender salad greens.

Nutty tasting soba noodles are bathed in a punchy cashew sauce that will surely make your lunch break a tastier affair. Don’t forget to pack the chopsticks. Poaching the chicken helps keep the meat moist. If you’re avoiding gluten, look for 100 percent buckwheat soba as some brands are also made with wheat. The noodle mixture can be served cold or warm, but should be kept chilled until lunchtime as it contains meat.

Think of this lunch as a Mediterranean salad meets hummus. Each mouthful is blessed with great textures and flavour combinations. The generous amount of dietary fibre will keep you feeling full throughout the afternoon to help ward off any vending machine temptation. If you want to expedite your time in the kitchen, you can also use store-bought roasted peppers.