Food

Bursting with vibrant flavours, this soup marries many classic Mediterranean ingredients. The fresh brightness of lemon and dill complement the heartiness of beans, kale, and artichokes, which are packed with nutrients. Though comforting on a cool day, this soup is also satisfying all year round. Prickly gem Did you know the artichoke is part of the same family as the sunflower? The artichoke heart is actually the undeveloped flower bud of the plant; if left to mature, it would bloom as a purple-blue flower resembling a thistle.

Have ripe banana s? The browner = the better. Nutritious and fluffy, this banana bread is also school friendly, as it’s free from common allergens like eggs, dairy, and nuts. Chickpea flour is a great gluten-free source of protein, fiber, and iron. See the recipe video here. What’s in a name? Garbanzo, gram, or cici bean flour—these are all alternative names for chickpea flour.

Halloumi is the quintessential cheese for carrying flavour, making it a versatile flavour star for many different dishes. In this spring salad, we’ve joined in-season Canadian maple syrup with South Asian curry and then added this delicious Cypriot cheese. It’s a potpourri of global fusion flavours all on one plate! Looking for an added protein kick that’s dairy free and also turns this salad into a full meal deal? Add some fava beans for extra heartiness.

Ayurveda focuses on balance, and there’s no better way to eat in equilibrium than with this warming blend of textures and flavors. Here, roasting brings out the naturally sweet qualities in carrots and asparagus, both served up with warm grains and tamarind-infused chickpeas. You Do You Bowls are infinitely adaptable. Roast whatever veggies are fresh and in season, change up chickpeas for white beans, and replace grains with cauliflower rice—there’s no wrong way to enjoy a bowl.

These colourful and hearty bites are one of those great nibbles you’ll find yourself whipping up again and again. The beans and sweet potato both contain a great amount of fibre that helps you feel full and keep hunger at bay. Don’t be surprised if these disappear first at your next gathering. Pair with Yuzo Basil Ricky!

Many women are leaning into motherhood in their thirties, when increased levels of folate are needed. In this recipe, dark leafy vegetables coupled with asparagus and artichokes add an über-healthy hit of folate. Not only is this bouquet lovely to look at, but it also offers a combination of flavours that virtually pop in your palate. DID YOU KNOW? Folate is a B vitamin naturally present in many foods and is essential for forming healthy DNA and other genetic materials. It’s especially important for pregnant women to facilitate the healthy division of cells. TIP: There are many foods naturally rich in folate that would be delicious with the Smoked Rosy Tahini Dressing. All dark leafy vegetables, Brussels sprouts, various nuts, black-eyed peas, and kidney beans are excellent sources of folate and would be a delicious substitute for the greens in the Asparagus Bouquet Salad.

A dish that appeals to the eye is bound to lure even the pickiest of eaters. Our fuchsia-coloured hummus does that and more. Packed full of healthy nutrients and an excellent source of fibre due to the cannellini beans, this dip can be enjoyed as an appetizer or as a full-meal deal. Tip Look for beets that still have the healthy greens attached. Beet greens are delicious served in salads or stir-fried with garlic as a lovely side dish.

A lightened-up version of the popular chicken- and-waffle trend, these pops are given the Tex-Mex treatment for fun twist. The blender salsa comes together in minutes and is sure to become a refrigerator staple, as it also pairs well with eggs, fish, or roasted vegetables. Tip Make these waffles into a hearty brunch, lunch, or dinner by cooking without the skewers and topping with diced avocado, black beans, a fried egg, and salsa.

Bracing horseradish, beets, lemon, and yogurt are my preferred pairing with gravlax, all working to cut its richness for an immensely satisfying picnic meal. When you shake your salad jar or toss it all up in a bowl to serve family style, the flavours weave together, creating something brand new. Tip Because the salmon is cured, it will keep for longer outside of the fridge. Vegetarians and vegans can skip the gravlax or smoked salmon and add smoked tofu slices or cooked white beans in its place.

Gluten free | Dairy free When I’m serving brunch, I like to serve half a waffle per person, especially if I’m serving more food. If this is your entire brunch, though, you may want to double this recipe. Tip These waffles are great with many different toppings, including beans, guacamole, or spinach. Get creative and think of them like eggs Benny.

If green is the colour of well-being, then this soup is a health bomb. Roasting the vegetables serves to infuse each spoonful with smoky flavour, beans add body, feta offers salty richness, and microgreens provide a sense of spring freshness. Other little greens such as mustard, arugula, clover, and radish will also be most welcomed in this blend. Into the fire Placing vegetables directly on a hot pan encourages them to immediately start roasting for better browning, and that equals more yum.

Think of these pea-infused savoury pancakes as a blank canvas ready to welcome all sorts of toppings such as smoked fish, a slick of hummus, or even just melted butter. And don’t forget to sprinkle on some additional pea shoots. Made by grinding up dried chickpeas into a fine powder, garbanzo bean flour contains higher amounts of protein and dietary fibre than typical types of flour such as whole wheat. You can also use it in pizza crusts, flatbreads, crackers, crepes, and muffins.

Moist, chewy, and quite irresistible, these sweet blondies can be indulged in with impunity. The surprising inclusion of white beans adds protein and heart-healthy fibre, and it makes these squares the perfect guilt-free snack. If you’re not an apricot lover, don’t fret. You can use many jam and dried fruit substitutions to make these scrumptious blondies, such as strawberry jam and dried strawberries blackcurrant jam and dried blackcurrants cherry jam and dried sweet cherries (not the sour variety)

Food is my life. I love sweet potatoes. Jamie Oliver is my secret boyfriend. Okay, so the first two are true. But I do rely on Jamie occasionally for some culinary inspiration. This fish pie was inspired by Jamie and lightened up by yours truly. It’s super easy to make and oh so tasty. A great potluck item, this shareable main dish pairs well with a salad or some green beans. This fish pie freezes well, so feel free to make a few smaller versions and store.

A healthy addition to this dish is the fermented bean paste, otherwise known as miso. It’s available in different strengths and colours. We suggest the light miso, as it’s less harsh and doesn’t overpower the salmon. Tip: Shiro miso is a paste made from white rice and fermented soybean, found in the dairy case. Substitute or partially substitute regular red radishes for daikon radishes for an added splash of colour.

After a long winter of steamy soups, this cold version is sure to bowl you over with its bright, earthy flavour. The trio of avocado, asparagus, and edamame (green soybeans) also ensures each spoonful is packed with hunger-quelling fibre. If desired, frozen lima beans can be used instead of edamame. Smooth move Drizzling oil into puréed soups at the end creates an emulsion for a creamier mixture.

Beans and legumes make for some of the most delicious and economical dinner options for all diners, from vegans to meat lovers. A range of pantry spices generously imbue this protein-, fibre-, and iron-loaded Indian stew with flavour. Brightened with fresh cilantro, it’s a thrifty dinner that tastes like a million bucks. Tip Build a budget-friendly Indian banquet by stirring unsweetened shredded coconut into brown rice, adding diced cucumber to plain yogurt, and purchasing mango chutney. Serve these alongside the masala for a takeout fake-out.

Black rice is quickly becoming a pantry staple. It’s full of rich, grapey taste and has an inky hue that makes white rice shake in its boots. Paired with sweet seasonal squash, satisfying chicken, and a cheese that bites back, this burrito is an ideal way to warm up to fall and winter cuisine without fully committing. Tip To make this meal meatless, replace chicken with cubes of extra-firm tofu or white beans, or double up the vegetables.

Asian meets Latin American in this incarnation of ceviche. Crunchy edamame beans provide a wonderful textural contrast, while placing all the contents in lettuce leaves makes each bite taste extra fresh. Ceviche doesn’t make for good leftovers, so make sure you’re feeding a table of salmon lovers. Alternatively, you can halve the recipe for a more intimate dining experience. To quicken prep, ask your fishmonger to skin the fish for you.

Serves 5 Undeniably, this is comfort food in a bowl. This method of scrambling eggs will keep them moist and light, nothing like those uninspiring dry, rubbery eggs. Taking the time to roast the tomatoes amplifies their sweetness, while a touch of basil-infused oil adds bright, fresh flavour. 1 cup (250 ml) long-grain brown rice 1/4 tsp (1 ml) salt, divided 1/2 cup (125 ml) packed fresh basil 1/4 cup (60 ml) + 1 tsp (5 ml) extra-virgin olive oil 2 cups (500 ml) cherry tomatoes 2 garlic cloves, chopped 6 large free-range eggs 3 tsp (15 ml) unsalted butter 3/4 cup (180 ml) shredded mozzarella 6 tsp (30 ml) finely chopped chives 1 cup (250 ml) cooked or canned black beans 2 cups (500 ml) baby spinach 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. Place basil, 1/4 cup (60 ml) oil, 6 tsp (30 ml) water and a pinch of salt in blender. Blend until smooth, wiping down sides of container as needed. Pour into fine-mesh sieve set over bowl and press down with spatula to extract as much oil as possible. Discard solids. Preheat oven to 400 F (200 C). In large bowl, toss together 1/8 tsp (0.5 ml) salt, 1 tsp (5 ml) oil, tomatoes and garlic. Place on baking sheet and cook until softened and beginning to shrivel, about 12 minutes. Break eggs into bowl. Melt butter in frying pan over medium heat. When butter foams, add unbeaten eggs to pan. Season with black pepper, then beat eggs continuously with wooden spoon, gently scraping cooked egg from the bottom of the pan as you go. Just before eggs are done, stir in cheese and chives. Divide rice among bowls and top with an equal amount of beans, spinach, eggs and tomatoes. Drizzle basil oil over top. Each serving contains: 1883 kilojoules; 19 g protein; 24 g total fat (7 g sat. fat, 0 g trans fat); 41 g total carbohydrates (3 g sugars, 5 g fibre); 313 mg sodium source: " Rice Bowls ", alive Australia #23, Autumn 2015

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. 2 cups (500 mL) fresh squeezed orange juice 1 tsp (5 mL) finely grated orange zest 1/2 in (1.25 cm) piece of vanilla bean, split in half Ice Fresh herbs, such as mint, thyme, or basil (optional) 4 cups (1 L) sparkling mineral water or soda water, divided 1/4 cup (60 mL) coconut milk, divided Orange slices, for garnish Place orange juice, orange zest, and vanilla bean in medium saucepan. Bring to a simmer over medium heat and cook, stirring often, for about 20 minutes or until liquid has reduced to 1/2 cup (125 mL). Remove from heat and strain mixture through fine mesh sieve into small bowl, pressing down on pulp to extract as much liquid as possible. Chill in refrigerator until cold, about 4 hours. To serve, pour 2 Tbsp (30 mL) orange syrup into tall glass. Add ice, herbs (if using), and 1 cup (250 mL) soda or sparkling water. Stir to combine well. Top soda with 1 Tbsp (15 mL) coconut milk, and garnish with an orange slice just before enjoying. Serves 4. Each serving contains: 95 calories; 1 g protein; 4 g total fat (3 g sat. fat, 0 g trans fat); 15 g total carbohydrates (12 g sugars, 0 g fibre); 6 mg sodium source: " Smart Snacking ", alive #387, January 2015

Crumbled tempeh provides incredible texture to this crowd-pleasing (and serving!) chili. It freezes well for a healthy heat-and-serve weeknight meal. 2 Tbsp (30 mL) extra-virgin olive oil 4 carrots, diced 4 garlic cloves, minced 2 onions, finely chopped 2 zucchini, diced 2 Tbsp (30 mL) chili powder 1 Tbsp (15 mL) cumin 2 tsp (10 mL) oregano 2 tsp (10 mL) smoked paprika 1/4 tsp (1 mL) sea salt, plus more to taste 2 - 28 oz (796 mL) cans diced tomatoes, no salt added 2 - 17 oz (500 g) packages tempeh, crumbled 2 cups (500 mL) cooked black beans 1/4 cup (60 mL) apple cider vinegar 1 cup (250 mL) chopped cilantro, for serving In large pot, heat olive oil over medium heat. Add carrots, garlic, onions, zucchini, chili powder, cumin, oregano, paprika, and salt. Cook for 10 to 15 minutes, until tender. Add tomatoes, tempeh, beans, vinegar, and 1 cup (250 mL) water. Bring to a boil, reduce heat to medium-low, cover, and cook for 2 hours. Season with extra salt, if desired. Ladle into bowls and garnish with chopped cilantro. Serves 10. Each serving contains: 345 calories; 24 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 33 g total carbohydrates (9 g sugars, 7 g fibre); 121 mg sodium Try protein-packed tempeh Many of us will be hoping to up our fitness level in the New Year. Vegetarians need to be especially aware of consuming enough muscle-building protein. Tempeh, a delicious meat alternative made from fermented soybeans, contains almost twice as much protein as tofu.  Try it in this hearty chili, which is super easy to reheat. Make extra on Sundays, and you’ll be all set with a week’s worth of post-workout meals! source: " Vegan Comfort Foods ", alive #387, January 2015

Perfect for a nippy autumn night, this Mexican-inspired stew has a smoky kick courtesy of the chipotle peppers. It also comes together quickly, so it’s an excellent meal for a harried weeknight. Garnish options include sour cream, diced avocado, and crunchy tortilla chips. 2 tsp (10 mL) grapeseed oil 1 large yellow onion, diced 1 lb (450 g) boneless, skinless organic chicken thighs, sliced into 1 in (2.5 cm) pieces 2 garlic cloves, minced 1 1/2 cups (325 mL) low-sodium chicken broth 1 - 28 oz (796 mL) can crushed tomatoes 2 cups (500 mL) cooked or canned pinto beans 1 1/2 cups (350 mL) frozen organic corn kernels 2 Tbsp (30 mL) salt-free tomato paste 2 small chipotle peppers in adobo sauce, minced 2 tsp (10 mL) dried oregano 1 tsp (5 mL) cumin powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) freshly ground black pepper Juice of 1/2 lime Heat oil in large saucepan over medium heat. Add onion and cook until softened, stirring occasionally, about 5 minutes. Add chicken and garlic; heat just until chicken is cooked through. Add chicken broth, tomatoes, pinto beans, corn, tomato paste, chipotle peppers, oregano, cumin, cinnamon, and pepper. Bring to a boil, reduce heat, and simmer covered for 20 minutes, stirring occasionally. Stir in lime juice. Serves 6. Each serving contains: 305 calories; 26 g protein; 7 g total fat (2 g sat. fat, 0 g trans fat); 37 g total carbohydrates (2 g sugars, 9 g fibre); 380 mg sodium source: " International Stews ", alive #385, November 2014

Undeniably, this is comfort food in a bowl. This method of scrambling eggs will keep them moist and light, nothing like those uninspiring dry, rubbery eggs. Taking the time to roast the tomatoes amplifies their sweetness, while a touch of basil-infused oil adds bright, fresh flavour. 1 cup (250 mL) long-grain brown rice 1/4 tsp (1 mL) salt, divided 1/2 cup (125 mL) packed fresh basil 1/4 cup (60 mL) + 1 tsp (5 mL) extra-virgin olive oil or camelina oil 2 cups (500 mL) cherry tomatoes 2 garlic cloves, chopped 1 Tbsp (15 mL) unsalted butter 6 large free-range eggs 3/4 cup (180 mL) shredded mozzarella 2 Tbsp (30 mL) finely chopped chives 1 cup (250 mL) cooked or canned black beans 2 cups (500 mL) baby spinach 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. Place basil, 1/4 cup (60 mL) oil, 2 Tbsp (30 mL) water, and a pinch of salt in blender. Blend until smooth, wiping down the sides of container as needed. Pour into fine-mesh sieve set over bowl and press down with spatula to extract as much oil as possible. Discard solids. Preheat oven to 400 F (200 C). In large bowl, toss together tomatoes, garlic, 1 tsp (5 mL) oil, and 1/8 tsp (0.5 mL) salt. Place on baking sheet and cook until softened and beginning to shrivel, about 12 minutes. Break eggs into bowl. Melt butter in frying pan over medium heat. When butter foams, add unbeaten eggs to pan. Season with black pepper, then beat eggs continuously with wooden spoon, gently scraping cooked egg from the bottom of the pan as you go. Just before eggs are done, stir in cheese and chives. Divide rice among bowls and top with an equal amount of beans, spinach, eggs, and tomatoes. Drizzle basil oil over top. Serves 5. Each serving contains: 450 calories; 19 g protein; 24 g total fat (7 g sat. fat, 0 g trans fat); 41 g total carbohydrates (3 g sugars, 5 g fibre); 313 mg sodium source: " Rice Bowls ", alive #385, November 2014