Food

Here’s a beautiful red-on-red salad. It has a great crunchy texture full of nutritional boosts for cardio health. From savoury to sweet, its guaranteed to be a favourite. Radicchio redux A great base for so many salads, radicchio adds just a hint of bitterness to make sweeter and more savoury flavours pop. If champagne vinegar is unavailable, substitute with a good quality sherry vinegar. Mix up the salad with walnuts instead of almonds and feta or Romano cheese instead of blue cheese. And for some extra fibrous protein, add cannellini beans.

Panzanella is an Italian bread salad that’s typically made with summer tomatoes. Mom’s version is simplified with a spring green update. Grain-free goodness Swap the bread in this salad with the same measure of cooked gigante or white beans if you’re looking for more protein.

In Italian parlance, the word minestrone means “big soup.” This recipe certainly fits the bill with a hearty spring vegetable-and-bean soup that delivers big-time flavour and nutrition. If available, fiddleheads can be used instead of asparagus. Nutrition bonus Nutritionally overachieving asparagus is rich in a range of nutrients, including folate, vitamin K, vitamin A, and vitamin C. Pay it forward Don’t compost leek tops and asparagus ends. Bundle them up and stash them in the freezer along with other veggie trimmings, such as mushroom stems, in an airtight container. When you’ve collected enough, use these scraps to make vegetable stock.

As indulgent as it sounds, this dip is loaded with nutrient-rich functional foods that help support a healthy immune system. Black beans are a great source of protein and fibre, while raw cocoa powder contains compounds that have been shown to have antioxidant and anti-inflammatory effects on our bodies. Think beyond the bowl and use this dip as a spread on toast or stirred into yogurt and topped with bananas for a sweet-tooth-satisfying yet healthy dessert.

For many, nothing is more comforting than the smell of garlicky baked pasta. In this version, cheese is replaced with high-protein tofu and fiber-rich white beans, working to keep those energy levels stable without skimping out on that trademark “cheesy” taste

This recipe will certainly turn some heads with the look, smoky smell, and amazing flavor of a proper Texas BBQ! You can tweak the seitan by adding some blended tofu or blended beans into the wet mixture; this will give the brisket a less crumbly texture.

This recipe captures all the bright and fresh appeal of a salad in a pretty, portable bite. If you’d like to keep this appetizer vegetarian, simply forgo the salmon and stir in 1 1/2 cups (350 mL) cooked chickpeas or white beans. Pair with Pear and Thyme Fizz!

Asparagus and beans are a classic salad combo. We’ve kicked it up a notch with a zesty lemon dressing and served it with seared scallops dusted with smoked paprika for an added robust flavour. And for extra crunch? Scatter some crisped onions or shallots overtop, if you wish; these are easy to make, but also available in various local food stores.

Serving individual mini meatloaves is easily a family favourite. Perfectly proportioned and accompanied by creamy whipped yams and tender-crisp green beans, it’s an eye-catching dinner with Red Wine Glaze adding an incredible flavour punch.

Beautiful colours and flavours—perfect for accompanying any BBQ meal. Switch it up with fresh beans, artichokes, avocado halves, cauliflower … there’s no end to the choice of glorious veggies to grill.

Have your cake and vegetable too! No need to turn on the oven for this delicious chocolate tart; it’s quick to assemble and satisfyingly rich. Plus, the added black beans make for a nutrient-dense dessert with healthy protein-rich carbs. Tip If prunes are a little dry, simply soak in warm water for 10 minutes and drain well.

This is an artichoke-centric take on French potato salad. It’s particularly good in the spring, when new potatoes, artichokes, and leeks are in season and at their most tender. But this salad can be a good option any time of year by trading out the artichokes for whatever is vibrant and seasonal at the market: broccoli, green beans, and radicchio are all good options.

Roasting brings out the natural flavours of veggies in this vegan entertaining platter. Switch up beans and herbs to transform this dish into something new. Turn this platter into pizza: spread cooked flatbreads with hummus, chop vegetables to add on top, slice, and serve.

Adding beans to your baking is a great way to increase the fibre as well as adding a cholesterol-lowering ingredient to more of your meals. If you don’t have almond butter, try substituting any other type of nut butter.

Enchiladas are much like a Mexican version of lasagna. Here, tortillas are filled with white beans, sweet potato cubes, and cheddar cheese. The rolls are blanketed in a rich, smoky red pepper sauce for an entrée that needs little else than a side salad or bright slaw. Tip Paprika delivers a range of heart healthy antioxidants. The smoked variety provides intense depth of flavour, so less salt and fat are required. Smoked paprika is recommended in this recipe for truly authentic tasting enchiladas.

For many, nothing is more comforting than the smell of garlicky baked pasta. Cheese is replaced with high-protein tofu and fibre-rich white beans, working to keep those energy levels stable, without skimping on that trademark “cheesy” taste.

Serves 4 What happens when a pile of rice and beans takes the place of tortillas as a base for chicken fajitas? Yum! The mango adds the perfect touch of sweetness. You can also make the creamy avocado sauce with plain Greek yoghurt. 1 cup (250 ml) long-grain brown rice 1/8 tsp (0.5 ml) + 1/4 tsp (1 ml) salt 1 tsp (5 ml) paprika 1/2 tsp (2 ml) garlic powder 1/2 tsp (2 ml) onion powder 1/2 tsp (2 ml) ground cumin 1/4 tsp (1 ml) black pepper 1 small avocado 1/2 cup (125 ml) sour cream Juice of 1 lime, divided 3 tsp (15 ml) grapeseed oil 3/4 lb (375 g) organic boneless, skinless chicken thighs, sliced 1 red capsicum, thinly sliced 1 yellow capsicum, thinly sliced 1 orange capsicum, thinly sliced 1 cup (250 ml) cooked or canned pinto beans 1 mango, thinly sliced Place rice and 1 1/2 cups (350 ml) water in medium saucepan. Bring to a boil, add 1/8 tsp (0.5 ml) salt, reduce heat to low and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand covered for 10 minutes. Fluff rice with fork. In small bowl, combine 1/4 tsp (1 ml) salt, paprika, garlic powder, onion powder, cumin and black pepper. Using blender or food processor, blend together avocado, sour cream and juice of 1/2 lime until smooth. Heat oil in large frying pan or wok over medium-high heat. Add chicken thighs and cook just until no longer pink, about 5 minutes. Remove chicken from pan and place capsicum strips in pan. Cook until capsicums are crisp-tender, stirring often, about 3 minutes. Return chicken to pan along with spice mixture; heat for 1 minute. Stir in mango and remaining lime juice. Divide rice among bowls and top with pinto beans, chicken mixture and avocado cream. Each serving contains: 2205 kilojoules; 29 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 63 g total carbohydrates (10 g sugars, 8 g fibre); 448 mg sodium source: " Rice Bowls ", alive Australia #23, Autumn 2015

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. The acid from the smoky chipotle dressing helps keep the avocado from browning. Tortillas add nice crunch, and by placing them in the jar far from the dressing, they don’t turn soggy. Ditto for the greens. Still, if storing the jars for more than a day or two, you may want to place a piece of parchment paper between the chips and greens to help keep them crispy. 1 cup (250 mL) quinoa 1 1/2 cups (350 mL) frozen corn 1 cup (250 mL) plain yogurt 3 Tbsp (45 mL) extra-virgin olive oil or avocado oil Juice of 1 lime 1/2 cup (125 mL) cilantro 1 small chipotle chili pepper in adobo sauce 1 garlic clove, chopped 1/2 tsp (2 mL) ground cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 3 small avocado, diced 1 1/2 cups (350 mL) cooked black beans 1 1/2 cups (350 mL) cooked pinto beans 2 1/2 cups (625 mL) cherry tomatoes, halved 3 cups (750 mL) baby spinach or baby kale 2 cups (500 mL) unsalted tortilla chips, crumbled In fine mesh sieve, rinse quinoa well with cold water. Heat heavy-bottomed medium-sized saucepan over medium heat. Add quinoa and heat, stirring often, until grains are dry and beginning to pop with a toasty aroma. Carefully pour in 1 3/4 cups (435 mL) water, bring to a boil and simmer, covered, over medium-low heat until quinoa is tender, about 12 minutes. Drain any excess water, set aside to cool, and then fluff with fork. Prepare corn according to package directions and drain. Place yogurt, oil, lime juice, cilantro, chipotle pepper, garlic, cumin, salt, and black pepper in blender container and blend until smooth. To assemble, place about 1/4 cup (60 mL) yogurt dressing in each of 6 large wide-mouth glass jars. Divide avocado, black beans, pinto beans, quinoa, corn, tomatoes, spinach or kale, and tortilla chips among jars in that order and seal shut. To serve, turn jar upside down and pour salad onto serving plate or simply stir together contents in the jar—and dig in. Serves 6. Each serving contains: 525 calories; 19 g protein; 23 g total fat (4 g sat. fat, 0 g trans fat); 67 g total carbohydrates (7 g sugars, 17 g fibre); 155 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

For many, nothing is more comforting than the smell of garlicky baked pasta. Cheese is replaced with high-protein tofu and fibre-rich white beans, working to keep those energy levels stable, without skimping out on that trademark “cheesy” taste. 16 jumbo pasta shells or gluten-free jumbo brown rice pasta shells 1 - 12 oz (350 g) package extra-firm tofu, drained 1 cup (250 mL) cooked white beans 1/4 cup (60 mL) nutritional yeast 1 tsp (5 mL) dried garlic powder 1 tsp (5 mL) lemon zest 1 Tbsp (15 mL) lemon juice 1/4 tsp (1 mL) grated nutmeg 1/4 tsp (1 mL) sea salt 1 - 9 oz (255 g) package frozen chopped spinach, defrosted and pressed dry 1 - 28 oz (796 mL) can crushed tomatoes, no salt added 2 Tbsp (30 mL) extra-virgin olive oil 1/4 tsp (1 mL) chili flakes 1/4 cup (60 mL) shredded fresh basil Preheat oven to 350 F (180 C). Cook pasta shells according to package directions. Drain and set aside. In food processor, purée tofu, white beans, nutritional yeast, garlic powder, lemon zest, lemon juice, nutmeg, salt, and 1/4 cup (60 mL) water until smooth. Add spinach, pulse until roughly incorporated, not completely blended. Set aside. In bowl, combine tomatoes, olive oil, and chili flakes. Add 1 cup (250 mL) sauce to bottom of 9 x 13 in (23 x 33 cm) casserole dish. Spoon prepared tofu filling into shells and arrange in dish. Cover shells with remaining tomato sauce. Cover with parchment and bake for 40 minutes, until bubbling. Garnish with fresh basil before serving. Serves 4. Each serving contains: 423 calories; 28 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 62 g total carbohydrates (6 g sugars, 13 g fibre); 208 mg sodium source: " Vegan Comfort Foods ", alive #387, January 2015

Serves 12 Frozen bananas become creamy icy poles in this healthy treat. 4 bananas 1 vanilla bean 1 cup (250 ml) thick, plain unsweetened yoghurt 1 1/2 Tbsp (30 ml) honey 1/4 cup (60 ml) desiccated coconut 12 blueberries, 12 chocolate chips, or a mix of both Peel bananas and cut into thirds. Insert icy pole stick or toothpick into each piece. Arrange on baking tray and place in freezer. Freeze for at least 30 minutes, or overnight. Slit open vanilla bean and scrape out seeds with spoon. Combine seeds with yoghurt and honey in a mug. Place coconut on small plate. Remove bananas from freezer and dip in yoghurt mixture to coat. Use spoon to cover completely. Roll bananas in coconut. Decorate with blueberries or chocolate chips for eyes. Return bananas to baking tray and place in freezer for at least 30 minutes. Each serving contains: 331 kilojoules; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 16 g total carbohydrates (10 g sugars, 2 g fibre); 17 mg sodium source: " Cooking with Kids ", alive Australia #22, Summer 2014

What happens when a pile of rice and beans takes the place of tortillas as a base for chicken fajitas? Yum! The mango adds the perfect touch of sweetness. You can also make the creamy avocado sauce with plain Greek yogurt. 1 cup (250 mL) long-grain brown rice 1/8 tsp (0.5 mL) + 1/4 tsp (1 mL) salt 1 tsp (5 mL) paprika 1/2 tsp (2 mL) garlic powder 1/2 tsp (2 mL) onion powder 1/2 tsp (2 mL) ground cumin 1/4 tsp (1 mL) black pepper 1 small avocado 1/2 cup (125 mL) sour cream Juice of 1 lime, divided 1 Tbsp (15 mL) grapeseed oil 3/4 lb (375 g) organic boneless, skinless chicken thighs, sliced 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1 orange bell pepper, thinly sliced 1 cup (250 mL) cooked or canned pinto beans 1 mango, thinly sliced Place rice and 1 1/2 cups (350 mL) water in medium saucepan. Bring to a boil, add 1/8 tsp (0.5 mL) salt, reduce heat to low, and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand covered for 10 minutes. Fluff rice with fork. In small bowl, combine paprika, garlic powder, onion powder, cumin, 1/4 tsp (1 mL) salt, and black pepper. Using blender or food processor, blend together avocado, sour cream, and juice of 1/2 lime until smooth. Heat oil in large skillet or wok over medium-high heat. Add chicken thighs and cook just until no longer pink, about 5 minutes. Remove chicken from pan and place peppers in pan. Cook until peppers are crisp-tender, stirring often, about 3 minutes. Return chicken to pan along with spice mixture; heat for 1 minute. Stir in mango and remaining lime juice. Divide rice among bowls and top with pinto beans, chicken mixture, and avocado cream. Serves 4. Each serving contains: 527 calories; 29 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 63 g total carbohydrates (10 g sugars, 8 g fibre); 448 mg sodium source: " Rice Bowls ", alive #385, November 2014