Food

Wild rice and ground oats add tempting texture to these pancakes, while lemon zest is the secret ingredient that puts them over the top.

These rustic baked eggs are so hardy that they are perfect for breakfast, lunch, or dinner! The flavour of pot marigold (or calendula) petals closely resembles saffron, which pairs perfectly with the flavours of this dish.

Growing up in California, one of my favourite meals was scrambled eggs with Mexican chorizo sausage. Now I enjoy tempeh “chorizo” crumbled into scrambled tofu every bit as much. The “chorizo” can be made up ahead and frozen, then browned, crumbled, and added to recipes, rather than eaten on its own like a sausage patty—delicious in tacos, burritos, quiches, and empanadas. 8 oz (230 g) tempeh 1 tsp (5 mL) dark sesame oil 1 tsp (5 mL) extra-virgin olive oil 4 oz (115 g) firm tofu, mashed 2 Tbsp (30 mL) red wine vinegar 1 1/2 Tbsp (22 mL) low-sodium soy sauce 1 1/2 Tbsp (22 mL) cornmeal 3 garlic cloves, crushed 2 tsp (10 mL) paprika or sweet smoked paprika (pimenton) 2 tsp (10 mL) mashed chipotle peppers in adobo sauce, or chipotle or ancho chili powder (see sidebar below) 1 1/2 tsp (7 mL) brown sugar 1 tsp (5 mL) onion powder 3/4 tsp (4 mL) dried oregano 3/4 tsp (4 mL) ground cumin 3/8 tsp (1.8 mL) cinnamon 1/4 tsp (1 mL) fine salt Cut tempeh into 1/2 in (1.25 cm) cubes. Heat oils over medium-high heat in medium seasoned cast iron skillet. When oils are hot, but not smoking, add tempeh and brown on all sides. Transfer browned tempeh to medium shallow bowl. Mash tempeh roughly with fork or potato masher. Add remaining ingredients to bowl. Mix everything together well with clean hands. Form into 8 small patties. Place patties in steamer basket or rack lined with cooking parchment. Steam, covered, over gently boiling water for 10 minutes. Remove patties to plate and cool. Wrap well and refrigerate for up to 1 week. Patties can also be frozen on plate and, when fully frozen, placed in airtight container and frozen for future meals. To brown before using in a recipe, cook patties in covered cast iron skillet, greased with a little olive or dark sesame oil, over medium heat for about 5 minutes per side. Makes 8 patties or 4 servings. Each serving (2 patties) contains: 174 calories; 14 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 6 g fibre; 353 mg sodium

1 1/4 cups (310 mL) whole wheat pastry flour
1 cup (250 mL) unbleached all-purpose flour
1 1/2 tsp (7 mL) baking powder
1/2 tsp (2 mL) baking soda
1/2 tsp (2 mL) salt
3/4 tsp (4 mL) cinnamon
1/2 cup (125 mL) organic cane sugar
2 sachets of baking stevia
1 cup (250 mL) rhubarb, diced
1/2 cup (125 mL) organic dried apricots, chopped
2 medium free-range eggs
1/4 cup (60 mL) safflower oil
3/4 cup (180 mL) low-fat buttermilk
1/2 cup (125 mL) pecans, chopped

Who says granola can’t be round? These take-anywhere bundles of nutrients are adaptable to whatever nuts, seeds, and dried fruit you may have in your pantry. You can make them celiac-friendly by by choosing oats labelled “pure and uncontaminated” and replacing wheat germ with ground flax.

Prepping the night before makes this the perfect brunch recipe for Christmas morning. Immune-enhancing oregano may help ward off colds.

Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions.

It might be blue, but there is definitely nothing sad about this smoothie. Tasters will be none the wiser that it includes the most unlikely of ingredients: cabbage. Compare brands of cottage cheese to spot the ones with the least amount of sodium. Greek yogurt can serve as a protein-rich stand-in for cottage cheese if desired.

This smoothie is more proof that green is the colour of health. It’s often overlooked, but subzero spinach is a great addition to smoothies, as the freezing process helps lock in nutrients. Soft tofu adds extra protein without making the drink taste beany, while hemp hearts are a good source of beneficial omega fats. If you want a sweeter smoothie, you can blend in some honey.

As one of nature’s sweetest vegetables, beets are a perfect contender for winter smoothies with plenty of visual appeal. If using a less powerful blender, you may want to use cooked and cooled beets.

With a powerful mix of whole grain, protein, and satiating fat, this smoothie incarnation works as a breakfast on the fly. Quinoa flakes are made by rolling whole quinoa grains until flattened and are now available at most natural food stores. However, you can also use organic rolled oats.

You can replace the acorn squash with butternut squash if you prefer. I like this filling for its vibrant colours and pleasing textures—and delicious taste!

I get hungry throughout the day and found that, by having one of these as a snack, my taste buds and my stomach are very grateful; the energy keeps me going and going. Vary the seeds, nuts, and fruits based on your preferences and what you have on hand.

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.

This recipe reminds me of my childhood. My mother did all the cooking, but my father would always prepare the buckwheat crêpes, called galettes de sarrasin in French.

Think apple butter—but with pears. It’s sure to make lazy mornings that much more heavenly for the special people in your life. Beyond toast, muffins, and crackers, the pear butter is an inspiring addition to a cheese plate or even as a sandwich spread. It will keep for about one week in the refrigerator.

Almond Blueberry Pancake Mix Place 4 cups (1 L) organic whole wheat pastry flour, oat flour, or whole spelt flour, 2 cups (500 mL) almond flour, 1 cup (250 mL) dried blueberries, 2 Tbsp (30 mL) cinnamon, 2 Tbsp (30 mL) baking powder, 1 Tbsp (15 mL) baking soda, and 1 1/2 tsp (7 mL) salt in mixing bowl and use whisk to distribute ingredients evenly. Divide among gift jars. Instructions: Place 1 cup (250 mL) pancake mix in mixing bowl. In separate bowl, stir together 1 beaten egg and 1 cup (250 mL) milk. Stir wet ingredients into dry and let rest for 10 minutes. Pour 1/4 cup (60 mL) batter for each pancake (makes 8 pancakes). Orange Licorice Rooibos Tea Mix Using vegetable peeler, remove rind from 2 oranges. Place orange rinds on parchment-lined baking sheet and bake at your oven’s lowest temperature for 3 to 4 hours, or until rinds have dried completely and curled. Turn off oven and let cool in oven. Pulverize orange rind in spice grinder or mortar and pestle. Stir together orange powder, 2 oz (56 g) plain rooibos tea and 1 oz (28 g) licorice root. Divide tea mixture among small glass containers. Instructions: Place a heaping tablespoonful of tea mix in tea strainer and add steaming water; steep for 3 to 4 minutes. Mayan Hot Chocolate Mix Finely chop 6 oz (170 g) dark chocolate and mix with 1 cup (250 mL) cocoa powder, 2/3 cup (160 mL) coconut sugar, 1/3 cup (80 mL) powdered milk or powdered coconut milk, 1 tsp (5 mL) cinnamon, 1/4 tsp (1 mL) cayenne or chili powder, and 1/4 tsp (1 mL) salt. Pour into airtight jars. Instructions: Mix 2 to 3 Tbsp (30 to 45 mL) cocoa mixture with 1 cup (250 mL) milk of choice and warm in a saucepan. Za’atar Spice Mix Mix together 1/2 cup (125 mL) dried thyme, 1/4 cup (60 mL) crushed sumac, 1/4 cup (60 mL) toasted sesame seeds, and 1 tsp (10 mL) sea salt. Divide among gift jars. Instructions: Use in dips; blend into pasta salads; rub on fish or chicken; or sprinkle on roasted vegetables (such as winter squash, potatoes, eggplant, mushrooms), pizza, toasted pitas, scrambled eggs, and popcorn. source: "Love Bites", alive #386, December 2014

Who doesn’t love receiving from-scratch granola? Dried cherries, hazelnuts, and cacao nibs give this version a luxurious appeal and show recipients you truly care about helping them start the day in a healthy way.

This frittata keeps your palate guessing with plenty of flavour and textural contrasts. Farro is an ancient grain with Mediterranean roots and a wonderful chewy texture. However, you could also use spelt or wheat berries. Traditionally made from sheeps’ milk and goats’ milk, halloumi is a firm and salty cheese originally hailing from Cyprus. If unavailable, feta can be substituted.

Packed with chicken, mozzarella, tomatoes and pesto, this frittata has a definite pizza vibe. You’ll have extra pesto, so use it in pasta dishes, as a sandwich spread, or even as a garnish for creamy soups. The arugula pesto can be made up to three days in advance.

This riff on apple pie has a definite sweet and savoury personality—a slice can hit the spot for brunch or can be served alongside a salad for lunch. If you want a little added crunch, consider tossing some chopped walnuts into the apple mixture.

As with zucchini bread, shredded zucchini can add a nutritional boost to pancakes. Folding in whipped egg whites produces truly fluffy pancakes that are brightened with lemon essence. The batter can be prepared the night before, but it’s best to leave it out at room temperature for about one hour before using. Top with berries and maple syrup.

Scones are better suited to a special occasion than muffins but don’t require any more work in the kitchen. Ricotta cheese bumps up the protein numbers to make these berry-laced scones seem more substantial. You can serve them adorned with Greek yogurt, a whisper of additional honey, or Mom’s favourite jam.

These rolled salmon crepes are fancy enough to be served at an upscale bistro and are sure to leave that special lady in your life thoroughly impressed. The batter can be made the night before, but it’s best brought back close to room temperature. Keep crepes warm by placing them in an oven set to 200 F (100 C).