Food

Smoked tempeh holds its own in this rich, spicy New Orleans favourite, and nicely complements the milder red beans. Browned flour takes the place of the usual dark roux, lowering the fat content of the dish with little loss of flavour.

Serves 2

From the Middle East to the Caribbean, combinations of beans and rice can be found starring in traditional dishes around the world. Researchers have found when this classic pairing is consumed together, the glycemic response in individuals is reduced more than if rice was eaten alone.

Traditional bean salads, especially those from the can or from the deli, are very low on colourful fresh ingredients and seasonings. It’s well worth the effort to chop up some vegetables to add to this dish. Anything seasonal will work, even zucchini and carrots, or green beans, asparagus, and bell peppers. This salad is filling enough to be used as a main meal, light lunch, or as a side dish. It is also a versatile and easy potluck item. Be sure to use plenty of parsley as it is a good source of vitamin C, iron, and calcium.

This recipe is so versatile it works well for lunch, brunch, or dinner. Feel free to substitute any greens you have on hand, depending on what’s in the garden and what’s in season. You might even try zucchini or asparagus tips. Healthy versions of frozen potatoes are now available in the natural foods section of large supermarkets. They are trans fat free and come pre-seasoned with herbs, yet provide the zinc and vitamin C of fresh potatoes. To reduce chopping, use minced garlic in oil found in jars in the produce section.

I love the colour of this healthful dish. The red pigments found in both the cabbage and the beans provide powerful antioxidant properties to help protect us from disease. Generally speaking, any bean can be substituted in this recipe. Simply keep to the same colour: substitute chickpeas for navy beans, red kidney beans for pinto beans, and black beans for something like black soy beans. High in fibre and cancer-fighting enzymes, this dish is a sure-fire winter warmer. Using a natural apple cider vinegar in this recipe aids in the digestion of both the beans and the cabbage. Chew well!

It is truly amazing what you can do with a couple of cans of beans. Their versatility was unveiled to me when I visited a friend who had just returned from a trip to Sardinia; she told me about a meal she had enjoyed in a simple taverna on the beach one summer’s evening. She wanted to recreate it in her kitchen back in London with me, so we did—and I have to thank her for this magic recipe. Flageolet beans are a member of the haricot bean family; they are picked before the beans are ripe and retain their green color, and they are even more flavorful than a regular cannellini or haricot bean. You can buy them pre-cooked in cans in most grocery stores, or you can substitute with butter beans or any other white bean you like.

Borlotti beans, also known as cranberry beans, are native to Italy and can charm any number of dishes with their smooth texture; mild, sweetish flavour; and versatility. Cook as per instructions below and use in soups, salads, or stews. Satisfyingly delicious. Switch out tuna with organic boneless chicken breasts, if preferred. The bigger the beans, the longer the soaking and cooking time. Cover with enough cold water to extend above beans by 2 in (5 cm). Set aside at room temperature overnight for no longer than 12 hours. For a shorter soak, place beans in a pan of cold water with 2 in (5 cm) to spare. Bring to a boil and simmer for 2 minutes. Remove from heat, cover, and set aside for 1 hour. Thoroughly drain and use as per recipe. Dried beans will keep for 6 to 9 months in a lightly sealed container at room temperature. To have beans ready to go for quick dinner plans, soak and cook up a generous-sized pot. Strain and cool. Then store in small containers and freeze. Simply add frozen to soups and stews or thaw and toss into salads or stir-fries.

This is a much “meatier” version of a simple salad. The greens provide folate and vitamin C, the beans provide protein and fibre, and the walnuts provide essential fats. Topped with a delicious dressing that can be used for all kinds of salads, this dish will become a nutritious regular in your cooking repertoire. Feel free to substitute ingredients as required. Almonds and pecans can substitute for walnuts, and chickpeas or even lentils can substitute for the beans. A 1/4-cup (60-mL) serving of nuts may improve cardiovascular health, and beans provide fibre, which is important to help detoxify the liver. Use a digestive enzyme from a natural foods store if digesting beans is a problem for you. Most people over age 60 benefit from using these enzymes with main meals.

Make dinner a DIY taco bar so all your time goes into prepping, not serving! Omega-3 rich salmon cooks up quickly. And since the oven is already on, make use of the heat to roast tomatoes for salsa (no chopping!). Use rocket or baby spinach instead of shredded iceberg lettuce to fill tacos—more nutrients and less prep!

If you are somewhat meh about veggie burgers, these are sure to perk up your palate. Highly flavoured dark patties and a smoky pepper sauce offer a feast for the eyes, plus body benefits courtesy of sky-high fibre levels.

Soup is the ultimate budget-friendly pantry meal. Even if you’re not feeding the masses, make the entire batch for a week of healthy, hearty winter lunches and skip the excessive price tag (and sodium levels) of cafeteria versions.

This soup has both corn and spelt for a stick-to-your- ribs meal that will transport you to Mexico at the first spoonful. Tip: Use up remains of a whole wheat or gluten-free spaghetti package in place of orzo by lightly crushing to break up long pieces into bite-sized morsels.

The Italian meal-in-a-bowl gets a green makeover—something we’re all trying to do to our diets this time of year. Hearty yet light, it’s a healthy way to warm up after an afternoon of braving the cold. Tip: This soup is highly adaptable, allowing you to use the greens that look best at the market. Try Swiss chard, kale, or arugula in place of spinach, and zucchini or cauliflower in place of fennel.

This buttery salad is a tasty summer dish for any occasion. The butter beans pack a hearty hit of manganese, while adding flax provides omega-3s for a double dose of nutrients for brain health. Punch up the protein in this delicious salad, if desired, by adding chunks of tuna or salmon.

Canned beans are braised with cherry tomatoes, fennel, and health-boosting spices, making for a satisfying topping for whole grains, sprouted wheat pasta, or sourdough bread. A refreshing side of creamy cucumber salad makes this meal feel whole. This is a great excuse to experiment with a new-to-you spice.

A snack worthy of being called a meal, this delicious cauliflower combo will certainly satisfy your movie-night nacho craving!

The trick to these plant-based sausages is rolling them in rice paper wrappers before steaming and grilling them. The rice paper creates a translucent coating similar to sausage casing, but without pork. These are best served with grainy German mustard (preferably stone-ground) and sauerkraut (look for unpasteurized versions or make your own), but they’re also great sliced into pieces and cooked into a tomato-based barbecue sauce with curry powder—a traditional currywurst!

A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos.

This is basically a warm hug in a bowl—a simple stew that celebrates the flavours of the season. With nourishing ingredients and minimal effort in the kitchen, this meal tastes best with a big hunk of sourdough for dunking and good company to share it with. If desired, you can swap out the turkey sausage for a plant-based version and the sage for fresh rosemary.

This creamy yet light “white” chili feels lighter and more stewlike than the common “red” con carne version containing tomatoes. A shaggy cornmeal crumble caps things off, adding the sweetness of chili’s unwavering partner, as does a pillowy dollop of full-fat sour cream. Up the ante by tossing on a handful of grated cheddar cheese before baking.

Tip

With a couple of cellar vegetables, some spices, and a little added freshness, you have the most restorative, feel-good stew imaginable. The coconut milk adds just the right amount of richness to tame the sharp ginger and spices. There’s so much flavour going on here, but this warming pot of nourishment couldn’t be simpler to make. I list spinach for the greens here, but chopped kale, chard, collards, or mustard greens would all be excellent in its place.

With a couple of cellar vegetables, some spices and a little added freshness, you have the most restorative, feel-good stew imaginable. The coconut milk adds just the right amount of richness to tame the sharp ginger and spices. There’s so much flavor going on here, but this warming pot of nourishment couldn’t be simpler to make. I list spinach for the greens here, but chopped kale, chard, collards or mustard greens would all be excellent in its place.

Buffalo mozzarella is an artisan gem, but do not be discouraged working this recipe through with other high-quality mozzarella. Just avoid cheaper versions with higher moisture contents.