Food

Dried oregano and sage pack more punch than fresh; yet there’s no replacement for the bright tangy notes of fresh dill.

Chocolate and rosemary make an interesting combo for a dessert. The rosemary is reminiscent of mint, but with a darker and earthier flavour.

This flavourful condiment contains a piquant trio of herbs: mint, parsley and basil. Serve it with grilled meats or fish, or use to dress grilled vegetables.

On warm nights, try this low-kilojoule dessert with whatever fruit is in season, such as peaches, nectarines, strawberries, apricots and cherries.

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

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.

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.

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.

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.

Tacos

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.

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.

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.

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.

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

This dish works for either dinner or brunch on a lazy Sunday afternoon. Look for rye bread with rye flour or rye meal as the first ingredients instead of wheat flour, a euphemism for white refined flour.

Omega-3-rich rainbow trout is gussied up with this fresh tasting green sauce. The best micro greens to use include brown mustard, arugula, cress, radish, or fenugreek. Wild salmon or Arctic char are good fish choices as well. Use extra sauce as a salad dressing.

Pea shoots work particularly well as a garnish for these deconstructed sushi rolls. To add a fanciful touch, consider using Bhutanese red rice or Chinese black rice. For extra protein, incorporate cooked tofu strips, smoked salmon, or cooked shrimp.

The quinoa filling can be made up to two days in advance. Consider serving with a warming bowl of miso soup.

This smooth, creamy dessert is not only decadent but good for you too. The dark chocolate contains four times the antioxidants found in tea. Coupled with organic tofu, it will easily be a family favourite.

Fresh kale holds its physical properties for a long time but grows bitter with age. Be sure kale is crisp and fresh, as it can be deceiving. However, once made into a salad kale holds for a couple of days, and the flavours and texture are actually enhanced.

Not enough can be said about the importance of turmeric in a cancer recovery diet. It is not only recognized for its cancer-fighting properties but also contributes an amazing colour to this dish. Serve spooned over brown basmati rice or with rotis made from gluten-free millet flour.

Smooth and easy on the taste buds, hummus is an excellent means to get your protein intake pumped when meat is otherwise difficult to enjoy. Wonderful as a dipping sauce for veggies and full of healthy antioxidants, hummus kicks in a volume of good nutrients.