Food

This beautiful borscht offers a classic Eastern European dish with a healthy makeover. While maintaining the robust flavours of a traditional borscht, traditional beef is replaced with the lean richness of bison for an added twist. Protein packed Bison is not only lower in fat and calories than beef, but also higher in protein, making it a tasty and healthy beef alternative.

This chocolate mousse recipe is so simple and so delicious that I can almost guarantee it will become your go-to. The chocolate mousse tastes best if you eat it when it’s been refrigerated between 6 and 12 hours. After the 12-hour mark, the mousse becomes heavier and more dense.

This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.

In this fresh spring salad, spicy radishes and crisp snap peas work together perfectly with a miso tahini dressing that dishes plenty of umami flavour. Full of colour, not only is this salad appealing to the eye, but its fresh crunchy texture and bright flavours will keep you coming back for more. Sustainability cred Organic peas and radishes can be grown sustainably without soil-depleting fertilizers. Peas fix nitrogen in the soil, and radishes can aerate soil. That means that, when rotated correctly, radishes can enhance soil health. The way we choose to eat these vegetables can also have an impact on reducing food waste. Radish tops rule! Don’t let radish tops languish in the fridge. Radish leaves can be blitzed into a spicy pesto with nuts, garlic, lemon juice, and a bit of Parmesan. Endless versatility After you’ve tried out a pesto, try wilting peppery-flavoured radish tops in a stir-fry. Likewise, young pea shoots and young leaves are also edible. Eating these vegetables when they’re in season means they take fewer resources to produce and, if sourced locally, can contribute to local economies.

There’s nothing like a buttery red wine sauce to evoke the feeling of chalet comfort. This version reduces the butter and honey so there’s just enough to balance the acidity in the wine. If you can’t find venison, replace it with another lean cut of meat such as beef tenderloin or sirloin, bison, or elk.

With savoury, crumbled tempeh and a rich tomato sauce, this could quickly become your go-to plant-based pasta sauce. If you’re using wine, pick something good enough to drink with dinner, whatever that means to you.

Got extra greens in your crisper? Blend ’em up with some frozen fruit, nutty hemp hearts, and spicy ginger for a satiating and refreshing smoothie that is ultra-nutritious. The silky tofu provides a shot of plant protein, but we promise that its beany flavour disappears in the mixture.

There’s nothing like a little spring chicken to satisfy the palate in springtime. This lemony coconut broth with sliced, lean chicken breast and fresh, crunchy garden peas is the quintessential warming dish that’s also perfect for boosting your immune system. The ginger and Thai chilies pack a healing wallop if spring showers have slowed you down.

These are the perfect grab-and-go breakfast, on-the-run snack, or post-workout nosh. This recipe makes a lot of large cookies, but fear not: They freeze beautifully. This means they’ll be close at hand when a cookie craving strikes.

Here’s a classic Spanish recipe that lends itself well to ground bison or water buffalo. Bison is especially lean, so adding it to a sauce (such as in this recipe) gives it some extra moisture while providing a robust heartiness to the traditional picadillo.

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.

Forget boiling a pot of water. Strips of thinly shaved cucumber are a refreshing, no-cook base for a lean, green pasta salad alternative. Salty halloumi (or you could use feta), creamy avocado, and a vibrant miso-lemon dressing add heft and assertive flavour to this summery side dish.

Just days after my boyfriend, Ben, announced that he hated tempeh (cue my heart breaking), I made this pasta for myself and happened to leave the leftovers out on the counter. Ben wandered into the kitchen, and when I looked over, he was eating it straight from the pot, not knowing it had tempeh, and saying it was one of my best pastas yet. Come one, come all, tempeh-lovers, tempeh-haters . . . you are going to love this recipe.

These are the perfect grab-and-go breakfast, on-the-run snack, or post-workout nosh. This recipe makes a lot of large cookies, but fear not, they freeze beautifully. This means they’ll be close at hand when a cookie craving strikes. Tip To make these cookies even more indulgent, try adding a handful of vegan mini chocolate chips.

Bun cha, a Vietnamese rice noodle dish, is fragrant and comforting while still bright. Instead of pork, lean chicken is used for a cleaner flavour. It’s a flavourful escape from the ordinary at lunch or dinner.

North America has been cooking turkey for centuries. Here’s another recipe that produces tender, juicy results. Take care to ensure paper bag doesn’t touch any of the oven elements.

This warming beverage is made with real apple juice heated with powdered ginger, cinnamon, and cardamom. Consumption of real apple juice has been linked with a reduced risk of cancer, cardiovascular disease, and diabetes. Ginger helps promote digestive and cardiovascular health, and is useful in the treatment of degenerative disorders, diabetes, and cancer. Cinnamon has been shown to improve insulin sensitivity, while cardamom improves digestion. Tip: If you have whole spices on hand, you can swap powdered spices for a slice of fresh ginger, 1 cinnamon stick, and 3 crushed cardamom pods.

Instead of pork, lean turkey is used in this lightened-up takeout favourite. Ginger adds soothing warmth, making the soup feel nourishing. Before serving, add a few handfuls of quick-cooking greens, such as spinach or kale, to the broth; cook until wilted.

Show lovage some love The aromatic herb lovage has long been used for culinary and medicinal purposes in Great Britain and the Mediterranean. You can substitute 1/2 cup (125 mL) chopped fresh lovage leaves for celery leaves, and leave out the ground anise seed. Look for lovage at your local farmers’ market.

Give canned tomatoes a gourmet makeover by roasting them. Not only does this increase their levels of lycopene (an antioxidant that has been shown to reduce the impairment of cells), but it also brings out a richness mimicking the intensity of a fresh summer tomato—at any time of year. Tip Top with Parmesan cheese or your favourite protein for a more substantial main.

Use a food processor for speedy prep. Puréeing the onions and tomatoes with spices helps the flavours blend faster, which means cooking time is slashed.

I can never decide which is better—the pancake or the waffle. Sitting on a plate with fresh fruit and some yogurt, both can be a filling breakfast or brunch dish that will delight all those around the table. 1 1/4 cups (310 mL) organic buckwheat flour 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) salt 2 large free-range eggs, separated 1 cup (250 mL) milk 2 Tbsp (30 mL) maple syrup 1/4 cup (60 mL) grapeseed or sunflower oil Sift dry ingredients together into large bowl. Beat egg yolks, milk, syrup, and oil together in separate bowl. Stir into dry ingredients. Beat egg whites until stiff and fold into dry mixture. For waffles, cook using waffle iron until golden; for pancakes, pour 1/4 cup (60 mL) into lightly greased pan and cook until bubbles break the surface. Flip and cook until golden. Makes 8 waffles or pancakes. Each waffle or pancake contains: 172 calories; 5 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (5 g sugars, 1 g fibre); 256 mg sodium source: " Introducing Buckwheat Flour ", alive #387, January 2015

These are deluxe dessert muffins. Best eaten the same day they’re made, they can also be frozen for up to one month. Rewarm before serving. 1/4 cup (60 mL) pure maple syrup 1 Granny Smith apple, diced 10 pitted Medjool dates, chopped 1/2 cup (125 mL) boiling water 1/2 cup (125 mL) coconut oil 2 cups (500 mL) gluten-free flour or whole wheat flour 1 tsp (5 mL) ground cinnamon 1 tsp (5 mL) baking powder 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) sea salt (optional) 2 large free-range eggs 1 cup (250 mL) apple purée 2 tsp (10 mL) vanilla extract Position oven rack in top third of oven and preheat broiler to high. Lightly oil bottom and sides of each cup in a standard-sized 12 cup muffin pan. Pour 1 tsp (5 mL) maple syrup into each cup. Divide apple between muffin cups. Broil until syrup is bubbly and apples start to brown, 4 to 6 minutes. Remove from oven and reduce temperature to 375 F (190 C). Position oven rack in centre of oven. Place dates in bowl of electric mixer. Pour boiling water over top. Add coconut oil and let stand 10 minutes. Meanwhile, blend flour with cinnamon, baking powder, baking soda, and salt (if using). Using paddle attachment, beat dates and oil until well mixed. Add eggs, one at a time. Beat well between additions, and then beat in apple purée and vanilla. Using spoon, stir in flour mixture. Spoon into muffin cups. Bake until edges pull away from pan and tops spring back when gently touched, about 20 to 25 minutes. Remove from oven and let stand 10 minutes. Run a knife blade along inside edge of each muffin cup. Invert tin onto platter. Serve with Greek yogurt or crème fraîche. Serves 12. Each serving contains: 258 calories; 4 g protein; 11 g total fat (8 g sat. fat, 0 g trans fat); 38 g total carbohydrates (21 g sugars, 4 g fibre); 66 mg sodium a Purée substitutes Use unsweetened applesauce or make your own fruit purée with apples, pears, or a mixture of both. Alternatively, try making this recipe with carrot or banana puree. source: " Naturally Sweetened Deserts ", alive #385, November 2014

Makes 1 loaf, about 20 slices Not only is this quick bread hearty and delicious, but also it can be in the oven in fewer than 10 minutes! 2 1/2 cups (625 ml) wholemeal plain flour 1 cup (250 ml) wheat bran 1/2 cup (125 ml) oat bran 1/2 cup (125 ml) wheatgerm 1/2 cup (125 ml) grated extra-sharp cheddar cheese 1/4 cup (60 ml) chopped spring onions 1/2 tsp (2 ml) salt 1 1/2 tsp (7 ml) bicarbonate of soda 2 cups (500 ml) 1% buttermilk, plus extra 1 Tbsp (20 ml) rolled oats, as garnish (optional) Preheat oven to 375 F (190 C). In large bowl, stir together flour, wheat bran, oat bran, wheatgerm, cheese, spring onions, salt and bicarbonate of soda. Make a well in centre of dry ingredients and add buttermilk all at once. Stir with fork until soft dough forms. If dough is too dry, add more buttermilk, 1 Tbsp (20 ml) at a time, to a maximum of 3 Tbsp (60 ml). Turn dough out onto lightly floured work surface. With floured hands, lightly knead dough 5 or 6 times. Form into ball, place on baking paper-lined baking tray and press into 6 in (15 cm) round. Make large cross across top, cutting two-thirds of the way into dough using serrated knife. Brush lightly with a little extra buttermilk and sprinkle with oats, if desired. Bake until crust is nicely browned and tester inserted in centre comes out clean, about 45 minutes. Transfer to wire rack to cool slightly before cutting. Serve at room temperature. Each slice contains: 389 kilojoules; 5 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 17 g carbohydrates (1 g sugars, 4 g fibre); 195 mg sodium source: " Homemade Bread ", alive Australia #20, Winter 2014