Food

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.

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

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.

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

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

Try savoury pancakes for breakfast or as an interesting side dish.

I make this in big batches and keep it in the refrigerator. It’s excellent for breakfast but also at midday when a little healthy pick-me-up is needed.

This soup contains helpful anti-inflammatory vegetables and nutrients. The spicy component of chili paste jumpstarts the taste buds and is an excellent appetite stimulant.

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.

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.

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.

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.

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

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.

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.

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.

Garnish with fresh intention. Consider topping each bowl with a fine dice of red and yellow pepper, red onion, cucumber, and halved heirloom cherry tomatoes.