Food

The sunflower seeds and citrus in this delicious bread recipe are both excellent for immune health. Couple them with oats, and you get one satisfying breakfast loaf. Serve with apple butter and assorted fruits or with a dairy-free cheese substitute topped with crisp greens and fresh papaya

This colorful winter salad is a delicious stand-alone dish or can compliment any menu.

Poke is a traditional native Hawaiian dish that dates back to when ancient Hawaiians feasted on freshly caught fish after massaging it with sea salt, seaweed, and crushed kukui nuts. Today’s versions tend to be influenced by Asian cuisine, with ingredients that are marinated and served over a bed of warm rice. In this bowl, we’re going to replace the fish with tofu and veggies—which is not traditional but is healthy and delicious—and flavor with teriyaki. You could also buy some nori seaweed and have fun wrapping these ingredients into hand rolls.

This hearty plant-based casserole dish is a crowd-pleaser in my house. This is comfort food of the healthy variety, with protein-packed lentils and plenty of fiber and flavor. Oh, and who doesn’t love a one-dish recipe for quick cleanup?  

Simply rustle up the ingredients and place on your counter—this comforting stew will disappear in no time. Taking under 30 minutes to prepare, it’s perfect for a simple evening meal, but it’s also beautiful enough to be served as an elegant dinner party dish.

Tip

Hold the bread. This upgrade to your lunch sandwich featuring a veggie-packed flatbread and buttery salmon is guaranteed to do away with #saddesklunch. Assemble just before serving. Instead of mustard, you can add a smear of cream cheese or labneh. And rainbow trout or Arctic char are good swaps for salmon.

Filling up on green foods is an excellent way to boost your immunity. In our soup that’s chock full of brilliant antioxidant-loaded vegetables and nutrients, a hit of fiery cayenne is just the ticket to warm you from the inside out. Super for flu season. Easy to sip if you’re feeling congested and under the weather. Plus, it’s easy to digest. Trouble finding coconut aminos or nectar?  Substitute with low-sodium tamari sauce or a hit of miso for that umami-enhanced flavour. Meal-in-a-bowl  If you’re longing to make this soup a meal in a bowl, add some diced firm tofu along with cooked rice or barley. Or stir in some cannellini beans for additional satisfaction.  

This colourful winter salad is a delicious stand-alone dish or can compliment any menu. In the case of an entirely plant-based meal, pair it with our Smoky Tempeh over a bed of Confetti Millet. Versatile tofu mayo  Tofu mayo is delicious drizzled over any salad. It’s excellent for a Caesar salad, over roasted beets, and even asparagus and broccoli.  

Barely a day goes by when our blender isn’t whipping up an acai bowl. There is something addictive about acai bowls, and as far as addictions go, this is a good one! Get hooked on the antioxidant- and vitamin-rich sweetness of this fruity acai bowl with all the trimmings! Naturally sweet dishes like this acai bowl can help tame your cravings for sugar-laden processed foods, reveals Andrea Hannemann in <Plant Over Processed>—and cutting back on added sugars is a huge win for heart health. “While the American Heart Association recommends no more than 6 teaspoons (25 grams) of added/refined sugar per day for women, and 9 teaspoons (38 grams) for men, the average American consumes around 20 teaspoons a day! We are a nation of sugar addicts,” she writes. “The processed foods that we eat are in large part to blame.”  

This sweet-nutty-savoury twist on grilled cheese is perfect for kids—and kids at heart. The abundance of soluble fibre in chia allows it to form a gel-like consistency in the presence of liquid, making it useful in preparing quick jams. You can swap out peanut butter for almond butter or nut-free sunflower butter. Extras of the strawberry spread can be swirled into a bowl of oatmeal or yogurt

Strawberries make a sweet splash against the spicy jalapeño and cooling jicama in this recipe, standing in for more traditional tostada flavors like avocado and lime. The raw tortillas make for a different texture than the usual crisped version—one that’s fun to try out.

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

I almost accidentally discovered how good cabbage is roasted. I’d been looking at broiled cabbage recipes online, but they were all for big wedges of cabbage (which seemed too time-consuming for an everyday recipe). Instead, I sliced my cabbage really thin, like a slaw, and roasted it spread thinly over a large baking sheet. Since that moment, it’s been on repeat in our house! The heat changes the cabbage into something much sweeter and full of umami, and the small pieces of lemon add a surprising, aromatic burst to every few bites. I started adding in cooked chickpeas or tofu to make it into a simple weekday meal (a combo that’s amazing wedged with avocado in a tortilla!). Since it’s so easy to make and tastes good cold, it’s great for bento too.

No time to cook? There’s nothing like turkey in the slow cooker. And it’s not too fussy.

This is a versatile dessert and can take any kind of fruit, although berries get mushy quickly and don’t travel as well as stone fruits. Cook the topping separately so it stays crisp.

Pancakes are a campsite ritual. These are made with coconut milk—a great dairy-free option. Mix the dry ingredients together before packing for ease of prep.

1 Tbsp (15 mL) vegetable oil 2 shallots, chopped 2 cloves garlic, minced 1/2 cup (125 mL) hoisin sauce 2 Tbsp (30 mL) each honey and rice wine vinegar 2 tsp (10 mL) each fish sauce and low-sodium soy sauce 1 pound (450 g) ground chicken (or turkey) 1/2 cup (125 mL) oats 1/2 cup (125 mL) each chopped onion, red bell pepper, zucchini 2 Tbsp (30 mL) tomato paste Salt and pepper to taste Whole wheat hamburger buns To make sauce, heat oil in a skillet; add shallots and garlic and cook until soft. Add hoisin sauce, honey, vinegar, fish sauce, and soy sauce and cook until thickened. Set aside. In a bowl combine chicken, oats, onion, red pepper, zucchini, tomato paste, salt, and pepper and mix gently. Shape into patties about 3/4 inch (2 cm) thick. Grill, covered, over medium heat for 4 to 6 minutes per side or until internal temperature is 165 F (74 C). Serve on buns topped with hoisin mixture. Makes 4 to 6 patties. Nutrition facts per burger, sauce, and bun: 424 calories; 24 g protein; 12 g fat (3 g sat. fat, 0 g trans fat); 57 g carbohydrate; 7 g fibre; 910 mg sodium. source: "Burger Time", alive #321, July 2009

This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal. 12 ounces button, cremini, or shiitake mushrooms, stemmed and cut into 1/2 inch (1.25 cm) thick slices 1 large red bell pepper, cored, seeded and cut into 1 1/2 by 1/2 inch (3.8 by 1.25 cm) strips 1 pint (550 mL) cherry tomatoes 1/4 cup (60 mL) soy sauce 2 Tbsp (30 mL) sugar 1 Tbsp (15 mL) sesame oil 3 cloves garlic, minced 2 Tbsp (30 mL) sesame seeds, toasted 1/2 tsp (2 mL) freshly ground black pepper 8 to 10 bamboo skewers, soaked for at least 2 hours Thread mushroom strips onto skewers so they will rest flat on the grill. When threading them, alternate with red pepper strips and cherry tomatoes. In a bowl whisk together soy sauce, sugar, sesame oil, garlic, 1 Tbsp (15 mL) sesame seeds, and pepper. Place kebabs in a large container and pour soy sauce mixture over them. Let marinate for about 2 hours, turning once. Place kebabs on grill and cook over medium heat for 7 to 10 minutes, turning with tongs and brushing regularly with reserved marinade. The mushrooms and tomatoes should be tender and the peppers browned. Sprinkle with remaining sesame seeds. Makes 4 to 6 servings. Nutrition facts per serving: 100 calories; 4 g protein; 5 g fat (0 g sat. fat, 0 g trans); 11 g carbohydrate; 2 g fibre; 431 mg sodium source: "Burger Time", alive #321, July 2009

1/2 cup (125 mL) low-fat plain yogourt 1/4 cup (60 mL) fresh mint leaves, chopped 1 tsp (5 mL) white wine vinegar 1 clove garlic, minced Pinch salt and pepper 3/4 cup (180 mL) walnuts, chopped and toasted 1/3 cup (80 mL) bread crumbs 2 garlic cloves, minced 2 tsp (10 mL) cumin powder 2 tsp (10 mL) coriander powder Pinch red pepper flakes 3/4 cup (180 mL) lentils, cooked, drained, and cooled 1 Tbsp (15 mL) extra-virgin olive oil 1 large egg 4 small whole grain pitas In a bowl stir together yogourt, mint, vinegar, and garlic. Season with salt and pepper and set aside. In a food processor or blender combine walnuts, bread crumbs, garlic, cumin, coriander, pepper flakes, salt, and pepper; process until finely ground. Add lentils and 1 Tbsp (15 mL) oil; pulse until coarsely chopped but not overly blended. In a large bowl whisk egg. Add lentil mixture to egg; mix well and form into patties. Grill lentil burgers over medium heat for 3 to 4 minutes per side. Cut tops off pita pockets and stuff with lentil burgers; drizzle with yogourt sauce and any other desired toppings. Makes 4 patties. Nutrition facts per burger, pita, and sauce: 319 calories; 13 g protein 16 g total fat (2 g sat. fat, 0 g trans fat); 34 g carbohydrates; 7 g fibre; 255 mg sodium source: "Burger Time", alive #321, July 2009

This easy-to-make salsa is bursting with tropical fruit flavours. It’s the perfect accompaniment for fish, chicken, and vegetarian burgers. 1 mango, peeled, seeded, and diced 1 papaya, peeled, seeded, and diced 1 large tomato, seeded and diced 1 avocado, peeled, pitted, and diced 1/2 sweet onion, diced 1 jalapeno, seeds removed, and minced 3 Tbsp (45 mL) cilantro, chopped 1 Tbsp (15 mL) fresh lime juice Salt and pepper to taste In medium bowl, mix mango, papaya, tomato, avocado, onion, jalapeno, cilantro, and lime juice; season to taste with salt and pepper. Cover and chill in refrigerator for at least 1 hour before serving. Serves 8. Each serving contains: 76 calories; 1 g protein, 4 g total fat (0.6 g sat. fat, 0 g trans fat); 10.7 g carbohydrates; 2.6 g fibre; 4 mg sodium source: "A World of Flavour", alive #321, July 2009

A classic condiment from India, cilantro chutney spices up any type of burger. It also makes a great side when served with toasted pitas or tortilla chips. 2 bunches cilantro, washed, and stems removed 1 medium tomato, finely chopped 1 medium onion, chopped 5 cloves garlic, minced 1 – 2 in (3 cm) piece of ginger, grated or minced 2 Tbsp (30 mL) lime juice Jalapeno pepper, seeds removed, and thinly sliced 1/4 tsp (1 mL) cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) honey Finely chop cilantro leaves and place in medium bowl with tomato, onion, garlic, ginger, lime juice, jalapeno, cumin, salt, and honey. Stir well to combine and dissolve honey in juices. Refrigerate for 2 to 3 hours to let flavours blend before serving. Serves 8. Each serving contains: 10 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 75 mg sodium source: "A World of Flavour", alive #321, July 2009

Popular in the south of France, this delightful olive-based spread provides a burst of savoury flavour to any type of burger. For less sodium, rinse olives and capers under cold water before using. 1 cup (250 mL) black olives, pitted 3 Tbsp (45 mL) capers, drained and rinsed 3 Tbsp (45 mL) lemon juice 1 clove garlic, chopped coarsely 3 shallots, chopped coarsely 3 Tbsp (45 mL) mayonnaise 4 Tbsp (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) fresh basil leaves, finely chopped In food processor, pur'ee olives, capers, lemon juice, garlic, shallots, and mayonnaise until smooth. Keep food processor running; add olive oil 1 Tbsp ( 15mL) at a time until it is completely incorporated. Scrape into medium bowl and mix in fresh basil. Cover and chill for at least 1 hour. Serves 8. Each serving contains: 100 calories; 0 g protein; 10 g total fat (1.3 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1g fibre; 150 mg sodium source: "A World of Flavour", alive #321, July 2009

Wheat berries are sold dry in most health food stores. The colourful and nutty berries are whole kernels of wheat that have been hulled but left with their bran and germ intact. They must be soaked overnight before cooking. When mixed with legumes, wheat berries make a complete meatless protein. Salad 1 cup (250 mL) dry wheat berries 2 cups (500 mL) canned white navy beans, drained 1 long English cucumber, diced 1 large red pepper, seeded and diced 4 green onions, chopped 1 large tomato, diced 2 cloves garlic, minced 1 cup fresh parsley, chopped Salt and pepper to taste Dressing 1/4 cup (60 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 1 Tbsp (15 mL) tamari 2 Tbsp (30 mL) lemon juice 1 tsp (5 mL) hot mustard In medium bowl soak wheat berries overnight in cold water. Drain wheat berries and place in saucepan; cover with 2 in (5 cm) cold water. Bring to boil; reduce heat to low and simmer, partially covered, about 1 hour. Drain and cool. In large bowl, combine cooled wheat berries with beans, cucumber, red pepper, tomato, green onion, garlic, and parsley; season with salt and pepper to taste. In small bowl make dressing by whisking together olive oil, vinegar, tamari, lemon juice, and hot mustard until well combined. Toss salad with dressing just before serving. Serves 6. Each serving contains: 400 calories; 20 g protein; 10 g total fat (1.4 g sat. fat, 0 g trans fat); 65 g carbohydrates; 16 g fibre; 23 mg sodium source: "Give Grains a Chance", alive #321, July 2009