Food

They might be small, but nutritionally, sardines are giants. They are loaded with omega-3 fats, selenium, bone-building calcium, and vitamin D. A 2012 study by researchers in Denmark involving more than 10,000 subjects found that those with the highest blood levels of vitamin D were up to 64 percent less likely to suffer a heart attack.

Perhaps the phrase “holy mackerel” stems from its nutritional pedigree. Casting your line for a 3 oz (85 g) mackerel serving provides nearly 2.3 g of omega-3s, plus laudable amounts of vitamin D, protein, niacin, and vitamin B12.

Also referred to as black cod, sablefish from the deep waters of the North Pacific has a pearly-white buttery flesh with a similar texture to halibut. It’s exceptionally high in heart-healthy omega-3 fats as well as selenium, an antioxidant linked to reduced risk of type 2 diabetes. Currently, wild sablefish populations in the waters off Alaska and BC are healthy due to stringent catch limits and sustainable fishing methods.

Nutrient-rich pumpkin seeds are an ideal thickener for this bright sauce. Extra sauce can be frozen for up to three months. If your chicken is thick, try pounding it flatter with a kitchen mallet to speed cooking. Consider serving with steamed greens. Canned tomatillos are available in the Latin section of grocers.

This Indian-style flatbread is delicious as an accompaniment to a meal or on its own as a snack. The addition of spinach provides a good source of vitamin A and iron. If you are short on time, omit the filling and cook the bread on the stove while dinner is simmering or baking away.

Skip the bottles and jars—these easy homemade spreads are sure to jazz up your next piece of toast. Keep in an airtight container in the refrigerator for up to two weeks.

This bread (which has an unexpected sweetness thanks to the grapes) is a delicious combination of sweet grapes and savoury rosemary. Feel free to substitute any toppings you like, such as green and black olives, mixed herbs, or just a sprinkle of sea salt.

These gluten-free rolls are a delicious accompaniment to soups and stews. They are also great for sandwiches to tuck into lunch bags.

Not only is this quick bread hearty and delicious, but also it can be in the oven in fewer than 10 minutes!

Chock full of whole grains and seeds, this hearty loaf is sure to become a staple in your household.

Anyone can bake a cake, but tell people you steamed one and you’re sure to be awarded with much praise. Best of all, the result is an almost impossibly moist dessert. The cake will firm up if placed in the refrigerator in an airtight container overnight before slicing. A drizzle of the almond cream puts it over the top. It’s also great with a simple scattering of raspberries.

Here’s a seasonal and vibrant dish that proves simple is sometimes best. Haddock, tilapia, halibut, or catfish would be other good fish options.

Steaming tofu gives it a wonderful melt-in-your-mouth texture. Serve alongside brown rice.

Steaming greens is a great way to preserve their nutrients while making them more toothsome. Cashews add healthy fats and a crunchy textural contrast.

Quinoa flakes are a perfect stand-in for oats when making crisps. The creamy yogourt topping is a nutritional upgrade from most store-bought ice creams. Grab your bowl and spoon quick, as this dessert won’t last long.

The variety of textures used in these wraps won’t disappoint. Quinoa and the sweet potato can be made up to three days in advance and reheated to make the wraps lunch friendly.

Quinoa and black beans team up to make this dish a fibre powerhouse. Blending some of the cooked soup produces a thicker, heartier texture. You can find smoky-tasting canned chipotle peppers in adobo sauce in the Latin section of many grocers. But you could use dried ancho or chipotle chile powder if desired.

Mixed with yogourt and berries, this quinoa-infused granola makes for a knockout breakfast. It’s also great served with warm milk to take a bite out of the winter chill. Coconut and mango add tropical flair, but as with all granola, this one is highly customizable based on your favourite seeds, nuts, and dried fruit.

Infused with salubrious quinoa flour and bejewelled with omega-3 rich smoked salmon, these individual pizzas are sure to be a dinnertime hit among tasters.

This hearty salad uses components from several of this week’s recipes, making for an easy grocery shop and a no-fuss end-of-the-week lunch.

The three colours of the Italian flag are incorporated into this mouth-watering sandwich. Traditional pesto uses pine nuts and Parmesan cheese; however, to reduce the fat and sodium content this recipe skips both. Don’t worry though, the flavour isn’t compromised—you just get slightly more basil for your bite!

Savoury chickpeas and sweet, tangy mango combine in this unexpectedly delicious wrap.

This Asian-inspired dish is tasty, packed with wholesome ingredients, and—most importantly—incredibly easy to throw together the night before. The marinade for the chicken is the leftover dressing from Monday’s taco salad.

Perfect for Meatless Monday, this vegetarian riff on the typical taco salad is spicy, creamy, and 100 percent healthy. Chunky ground walnuts take on a similar texture to ground beef, but without all the saturated fat.