Food

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

Chai is a spicy milk tea originating in India. Combining the health benefits of cloves, cinnamon, ginger, and black tea, it packs an antioxidant wallop.

The orange-flavoured cream is made with thickened yogourt, sometimes called yogourt cheese. Use a probiotic yogourt that does not contain thickeners. The plain yogourt tends to be quite tart; feel free to substitute with a low-fat probiotic French vanilla yogourt and omit the honey.

Wild mushrooms are the best nonanimal source of vitamin D going and some have the added benefit of vitamins B and C as well. They are also a good source of antioxidants such as polyphenols that have been linked with cancer-risk reduction and antiaging.

How sweet it is! With this crumble, the apple is merely the beginning, and the healthy medley of figs, apricots, and walnuts provides both a flavourful accent and a final course boost of good taste.

While oysters are revered as aphrodisiacs, less well known are their health benefits: low in fat and high in protein, B12, and iron, there are many reasons to love this stew.

3 tsp (15 ml) extra-virgin olive oil
2 leeks, cleaned well, cut in half and chopped
3 shallots, thinly sliced
2 garlic cloves, minced
225 g wild mushrooms such as chanterelles, sliced
1/4 cup (60 ml) dry mead
1 bunch silverbeet, stems removed, chopped
Pinch of salt

6 tsp (30 ml) extra-virgin olive oil
12 small free-range chicken thighs, skin removed
1 onion, chopped
4 garlic cloves, finely chopped
2 cups (500 ml) brown mushrooms, quartered
1 capsicum, chopped
1 small zucchini, chopped
3 tsp (15 ml) dried oregano
1 tsp (5 ml) dried basil
1/2 tsp (2 ml) paprika
1/2 tsp (2 ml) salt
1/4 cup (60 ml) dry mead
3 cups (750 ml) tomatoes, skin removed, chopped
12 small black olives, pitted and chopped

Low in kilojoules and high in dietary fibre, apples make a filling afternoon snack. Researchers found that when eaten regularly, flavonoid-rich foods such as apples decreased the risk of both cardiovascular and coronary heart disease in postmenopausal women.

A piece of dark chocolate a day may keep heart disease at bay. German researchers found that people who ate an average of 7.5 g of dark chocolate daily had lower blood pressure and an 11 per cent reduced risk of developing heart disease than those who ate 1.7 g of chocolate. The abundance of disease-fighting flavonols found in cocoa is thought to be behind this heart-healthy effect.

A frozen banana is a delicious, heart-healthy alternative to ice cream. One banana contains 23 per cent of the recommended daily value of potassium, an electrolyte essential for heart function. Studies have linked diets high in potassium to a decreased risk of both high blood pressure and stroke.

Beans are an excellent source of cholesterol-lowering soluble fibre and folate, a nutrient thought to reduce homocysteine levels in the blood. Homocysteine is an amino acid that, at high levels, is associated with an increased risk of heart disease and stroke.

This recipe utilizes several potent health-promoting foods, namely cabbage, turmeric, tomato, and onion. Hold that thought as you slowly savour the goodness.

This is one of the most loved dishes in South Indian cuisine. It accompanies most meals. There are many variations to this sambar recipe depending on different family traditions and different regions.

This is a favourite recipe, and I have fond memories of making this for the first time with my father-in-law. It is a multilayered recipe with several steps—you need to start preparing it two days before you intend to serve it. It is well worth it, as taking shortcuts diminishes not only its flavour but also its nourishing qualities.

Khichuri is an easily digestible and regenerative food. It can be a stand-alone meal or an accompaniment to other recipes as part of a multicourse meal for a hungry crowd.

Miso is a soy paste with the consistency of nut butter. It is a source of vitamin B12, copper, zinc, and magnesium and a good source of protein with 2 g of protein in each tablespoon of miso.

These stuffed onions will leave your crowd crying for more. Onions are a good source of vitamin B6, folate, potassium, and a very good source of vitamin C.

Tacos

Although dubbed the “stinking rose,” garlic mellows as it cooks and gives this hearty recipe a great earthy flavour and a heady aroma. Garlic is also a good source of vitamins C and B6 as well as manganese.

Puréeing white beans into this soup gives it a creamy texture and has the added bonus of bumping up the fibre content. Leeks are a good source of iron, magnesium, vitamins A, C, K, and B6, and can also help stabilize blood sugar levels.

If possible, purchase free-range chicken breast from a small-scale local farmer who raises birds humanely. Don’t forget a spoon to scoop up the delightful sauce.

This is no ordinary side dish. Wild rice adds a nutty flavour while the cashew herb sauce lends the dish creamy goodness without all the saturated fat in dairy cream.

The flavours of the vegetables and fruit mingle to create a layer of loveliness.