Food

The chances of finding someone who hasn’t unapologetically devoured a package of chocolate peanut butter morsels at some point in time is as likely as a snowstorm in the Sahara. And, yes, making a batch of homemade better-for-you cups filled with creamy peanut butter goodness is far from a high-flying feat. Plus, you get the chance to elevate them with exciting add-ins such as spices, crunchy cacao nibs, and a whisper of salt. If you don’t want to use peanut butter, almond butter works great too. Or if you want these to be nut free, employ sunflower butter. For the most antioxidant goodness, choose chocolate that contains at least 70 percent cocoa.

Holiday feasts just don’t seem complete without the presence of a heaping bowlful of stuffing. And while it’s tempting to reach for the store-bought boxed variety during the festive season time crunch, what’s unappetizing is the refined carbs and laundry list of mystery items that most often populate ingredient lists. After all, who ever says, “Mmm, disodium inosinate”? This easy from-scratch version ditches the soggy white bread for much healthier quinoa and packs in plenty of satisfying herby flavour. Roasted sweet potatoes add creamy texture, and chunks of pear deliver seasonal sweetness to please a crowd. Nobody will be tempted to drown this stuffing in gravy. Tip Warming your pan in the oven as it preheats helps the vegetables roast as soon as they hit the hot pan to encourage better browning. (Read: yum!)

Packets of instant oatmeal can help you keep your sanity during hectic mornings, but their sky-high sugar levels are unappetizing. Instead, spoon up this DIY version of a classic instant oatmeal flavour that lets you still enjoy a warm breakfast in a flash but without the nutritional baggage. The addition of walnuts and flax provide heart-healthy fats. Tip To prepare in microwave, top 1/2 cup (125 mL) oat mixture with 2/3 cup (160 mL) water and microwave on high for about 1 minute.

Cauliflower turns silky smooth—without any cream in sight—when boiled and blended into soup. Gently spiced, roasted chickpeas add a welcome contrasting crunch and chew. Tip Broccoli can be substituted for cauliflower, giving this delicate off-white soup a vibrant green hue.

Also called alaria and resembling pappardelle pasta noodles when rehydrated, lightly vegetal wakame is what you’re most likely to finding floating in miso soup, but it can also be the starring green in a riff on pesto. Slather the seaweed pesto between meaty slabs of tofu and you’ve got a hearty vegan main dish. The briny pesto can also be dolloped on grain bowls, grilled steak, or cooked fish. Tip Place any extras in glass jar, cover with thin layer of oil, and store in fridge for up to 2 weeks.

Arame is a dark brown Japanese sea veg sold as long, wiry strands that are rich in dietary fibre. Its mild flavour makes arame one of the most versatile seaweeds and a great addition to salads and soups, as it won’t overpower other ingredients. Each spoonful of this nourishing guise of minestrone is sheer comfort. Tips This soup will thicken upon resting, so stir in additional broth when simmering leftovers. Rehydrated and chopped kombu or wakame can be used in lieu of arame, and other bean choices include cranberry, kidney, cannellini, or orca. Spill the beans In Asia, lightly sweet red aduzki beans are used in everything from soups to desserts. The legumes are also packed with a nutritional bounty including fibre, protein, and vital minerals. Soak dried aduzki beans overnight, and then simmer in a pot of water until tender, about 40 minutes.

Tip Toss fresh greens with extra-virgin olive oil and lemon juice, and then finish with a few hefty pinches of Seedy Salt. It’s also great on avocado toasts, tomatoes, and roasted vegetables.

Tip Fennel pollen can be found at spice shops or ordered online. Fennel Coriander Salt gets used most often in our house on anything from crackers and homemade potato chips to roasted vegetables and meats.

Consider this cooling panna cotta after a spicy Thai curry. Employ Thai (purple) basil for the zippiest result, though regular basil works just as well. Agar is a tasteless seaweed derivative that sets liquids much like gelatin, but it’s suitable for plant-based diets. You can find agar flakes at many health food stores. Tip: Thyme + lemon A thyme and lemon version of this versatile panna cotta, garnished with fresh raspberries, would be equally stunning.

Look for the chocolate mint variety of fresh mint at your local garden center, or use any variety of fresh mint you can find. Chocolate mint has a built-in chocolate flavor, making it fantastic for desserts featuring this classic combo. Tip: Mint to be Elevate this Chocolate Mint Fudge by serving a square on a dessert plate; garnish with fresh berries and a sprig of mint for added elegance.

Kale salad is made hearty with the addition of quinoa and crispy candied almonds. Seasonal, simple and made with common ingredients, you’ll want to keep this recipe in your repertoire for satisfying lunches and light dinners.

This cloudlike dessert gives ice cream a run for its money. A tangy yogurt mousse is topped with a floral strawberry jam and garnished with (surprise!) black pepper. If you’d like a bit of crunch, top with chopped pistachios or almonds. Tip: Pump up the jam You can use any soft summer fruit to make this quick jam. Try plums, apricots, raspberries or blueberries for a fresh spin.

Asian-inspired noodles with a hint of Sriracha spice up this unexpected summer salad. Peanut butter and miso help create a creamy, decadent dressing, while fresh chopped mint and cucumber keep things refreshing. Something to taco ’bout For something different, try making a handheld romaine lettuce “taco” with this peanut noodle salad instead of eating it with a fork or chopsticks.

This tangy, bright and sweet vinaigrette is the base for the dressings on our Super Green Miso Peanut Noodle Salad and Kale, Quinoa and Blackberry Salad. This makes approximately 1 cup dressing, enough for 2 Tbsp per individual salad.

Whole grain (and gluten-free) sorghum adds a nutty chew to this warm salad. You don’t have to sear the lettuce, but it adds a smoky char and elegance to make it a touch more extraordinary. A herbed, creamy coconut and tofu dressing holds it all together. Tip! Make it in 30 minutes If you’re crunched for time, feel free to use quinoa (ready in about 15 minutes) or cooked chickpeas in place of sorghum.

Tip: Over the top Play around with whatever toppings strike your fancy. The dish is shown here with hemp hearts, fresh thyme sprigs and extra strips of roasted bell pepper, but you can also try other chopped herbs, extra nutritional yeast or crumbled tempeh.

Here’s proof that hummus can take on many personalities, and this unexpected dessert version is a tasty filling for stuffed dates, resulting in sweet and creamy portable rocket fuel. Extra hummus is a great dip for fresh fruit. Watch the clock Not all workouts require reaching into a feedbag. In general, bike rides and other exercise outings lasting fewer than 90 minutes won’t require supplemental energy as long as pre-workout nibbles have been sufficient. Beyond the 90-minute mark, an active body can often benefit from extra calories to keep energy reserves from bottoming out. A good portion of these calories should hail from carbohydrates since these are the primary source of energy for hard-working muscles, and stores are limited. Aim to take in 30 to 90 grams of carbs for each hour of activity.

This delicious vegan salad is rich in protein—excellent for a full day of pumping down rugged mountain trails. For a gluten-free version, pack up a few more large lettuce leaves and substitute for pita pockets. Get sprouting! For amazing freshness, make your own sprouted lentils. Rinse and drain 1/2 cup (125 mL) dried lentils, removing any stones or debris. Place in 4 cup (1 L) Mason jar. Add about 3 cups (750 mL) water and place a piece of cheesecloth overtop, then secure with metal ring or rubber band. Set aside in a draft-free, unlit corner of the kitchen overnight. Drain and rinse a few times. Then cover with cheesecloth and band. Gently shake lentils in jar so they aren’t in a big clump. Place jar on its side in a dark cupboard. Rinse and drain lentils 2 or 3 times a day until lentils have 1/2 in (1 cm) sprouts, about 2 or 3 days, depending on your house’s temperature. Transfer to covered container and refrigerate. To use, quickly blanch and then plunge into an ice-water bath. Drain and blot dry. Use in the Sprouted Lentil and Quinoa Salad with Pocket Bread recipe or tuck into sandwiches or salads. Sprouts can be refrigerated for up to a week in a tightly covered container. Tip Construct a fresh and just-like-home meal on the trail: be sure to pack salad, bread, and lettuce separately.

For a little Mexican kick while hitting the trails, these savoury sandwiches are perfect for energy and flavour. Pop them over a little campfire until warmed through, if you wish. Tofu tricks Pressing tofu releases any extra water, making it more satisfying in a sandwich. Rinse tofu with water and slice block lengthwise into 4 slabs. Place clean, thick kitchen towel on baking sheet. Top with a couple of layers of paper towels. Lay tofu slabs in a single layer on top. Then cover with more paper towels and another thick kitchen cloth. Place another baking sheet on top and then set a few heavy books on top. Set aside for 30 minutes. Tofu will be immeasurably drier and firmer—perfect for lining a sandwich. Tip For an added Mexican kick, drizzle sandwich fillings with a little Mexican crema before enclosing with top halves of buns. Mmmm ... delicious! Tip Freeze a bottle with tomato juice spiked with lemon. Pack with lunch for your trek. It not only keeps your meal cold but provides essential electrolytes for sipping once thawed.

Easy to carry. Simple to pop and savour while on a rugged path. And quick to assemble in bulk. Make ahead and refrigerate for a week, or store in the freezer for up to a month. Did you know? Date Nut Energy Squares go down especially well with coconut water! In the ancient Indian language of Sanskrit, the coconut palm is known as kalpa vriksha, meaning “tree that gives all that is necessary for living.”

Here’s an amazing dish that’s portable and chock full of good flavours and ingredients. The combination of wheat berries, rice, and shredded vegetables is perfect for a mountain-biking expedition, backyard picnic, or the beach. It’s well worth the effort. The filling can be made ahead and refrigerated for several days. Wrap in a burrito and you’re ready to pack ’em up! Tips For a gluten-free burrito, substitute wheat berries with cooked millet, quinoa, or even cooked rice. Stay hydrated with water laced with fresh lime—the perfect accompaniment to these tasty and nutritious burritos. Keep your food fresh. Pack a frozen water bottle with your meal. It’s great for sipping as it melts—and keeps your food cold too!