Food

You might have to hunt to find bison, but the flavour and natural health benefits provide rich reward. While both leaner and more flavourful than mainstream beef offerings, bison also carries the benefits of a free-range, non-medicated lifestyle. Take care not to overdo the bison as it serves best when cooked no further than medium rare.

While as delicious as any homespun, heritage dessert, this trinity of primary ingredients (apples, walnuts, and figs) also offers a wholly delicious nutritional punch.

This salad dressing is the most popular on the Rocky Mountain Flatbread’s menu and looks amazing on fresh organic lettuce leaves.

Warm up with this creamy comfort food. Down-to-earth flavours of cauliflower blend smoothly with a hint of sweet honey. Rocky Mountain Flatbread keeps their daily soup pots full. This soup disappears from those pots as soon as their doors are opened.

Use any kind of pasta, but for a special treat try something interesting from a gourmet pasta maker.

Don’t forget to add the magic ingredients: fun and love–your friends and family will taste the difference!

Sorrel is a hardy spring herb. It has a unique sour taste that is refreshing in a soup.

This interpretation of the classic from the south of France adds a nice crunch to the traditional stew of seasonal sustenance and can be made in either individual ovenproof dishes or a large ceramic baking dish.

The pickled beets cut through the richness of the cheese in this dish. It is perfect for lunch or as a savoury after the main course in a multicourse dinner. If Oka is tough to find, experiment with the artisan cheese of your choice, but keep the flavour profile relatively mellow–no big blues!

This delightful drink can be pre-prepared in batches and stored in the freezer or fridge. Add a dash of sparkling water for a refreshing pre-dinner drink, or serve it hot in winter.

If blended drinks such as margaritas are your thing, why not try this colourful, nutrient-rich, tasty alternative? It’s great for Sunday brunches or after-work drinks with friends.

Add on top of whole grain and pasta dishes for a flavourful, nutritious boost.

This dish keeps well and is delicious hot or cold. Use it as a main dish or as an appetizer. It is quite rich, so reduce the olive oil if required, but try to keep the flax oil for its anti-inflammatory properties.

Use this broth as the base for a nourishing soup by adding a handful of grain (such as barley) and a can of your favourite beans.

Borscht is an incredibly powerful soup. Its rich colour signifies the presence of powerful plant pigments that have been shown to prevent the body from aging, environmental damage, and disease.

This dip is very versatile and can be used as a high-protein sandwich spread with fresh peppers, broccoli sprouts, and lettuce.The salsa provides a good source of lycopene to help prevent prostate cancer and the lime juice and cilantro provide plenty of vitamin C.

This salad is a consistent hit for potlucks and parties, or enjoy it all by yourself for a fully satisfying lunch. I love it because it’s perfect for using up any vegetables left in the fridge at the end of the week. The mushrooms add protein and a meaty texture.

While there are countless flavour variations for risotto, the sweet peas are refreshing and healthful. Alternatives, depending upon the time of year, include wild mushrooms, diced gourds, or asparagus. Fruits such as blueberries and strawberries can also be used to great applause.

This dessert is a work of art and as such requires some simple art supplies and assembly. In this case, a half-dozen metal rings, roughly 3 in (7.6 cm) wide and 2.5 in (6.3 cm) high, are required to bring this to the table.

This is a seafood salad without comparison and could easily serve as a main lunch dish. If this is your introduction to cooking octopus, make sure you use sufficient force to tenderize (a rolling pin is crude, but effective) before adding it to the bouillon. This is the secret to tender tubes.

4 cups (1 L) water
Pinch of salt
1 cup (250 mL) quinoa
1 cup (250 mL) cherry tomatoes, chopped small red onion, sliced
1/2 cup (125 mL) dried apricots, chopped
1/2 cup (125 mL) almonds, coarsely chopped
2/3 cup (160 mL) Mild Moroccan Spiced Dressing
8 cups (2 L) baby spinach leaves

(pictured with Snacking Salad with Apricots and Roasted Almonds)

This cooked cereal stores well covered in the refrigerator and reheats easily on the stovetop in 3 or 4 minutes. Enhance this basic recipe with applesauce, seasonal fruit compotes, and cinnamon. The walnuts provide minerals such as calcium, as well as essential omega-3 fats that are vital for immunity, cardiovascular health, and brain function.

3/4 cup (175 mL) pearl barley
3 cups (750 mL) water
1 tsp (5 mL) sea salt
1/4 cup (60 mL) honey
1 cup (250 mL) walnuts, chopped
1/4 cup (60 mL) brown sugar or maple syrup
1/4 cup (60 mL) currants

Bring water to boil in a medium saucepan. Add salt and barley, turn heat to low, cover, and cook 45 minutes.

Meanwhile preheat oven to 350°F (180°C). In a mixing bowl stir together honey and walnuts. Spread on a baking tray and toast 10 minutes. Remove from oven and allow to cool.

When barley is cooked, stir in sugar and currants. Divide among four serving bowls and top each with 1/4 cup (60 mL) of walnuts. Serves 4.

Note: If you only use one or two servings you can reserve leftovers for other breakfasts. Store in an airtight container in the fridge for two or three days.

To reheat cereal, place a 1/4 cup (60 mL) of soymilk in a saucepan. Heat on medium heat and add barley mixture. Warm through and top with reserved walnuts.

Ideal for breakfast or as a post-workout snack, this drink provides complex carbohydrates, electrolytes, antioxidants, and easily digested protein. It is high in fibre and provides a small amount of essential fatty acids to help in cellular repair and function. Look for green rooibos tea at your health food store.

1 cup (250 mL) kiwi fruit juice or green rooibos tea, chilled
2 pears, peeled and diced
2 kiwi fruit, peeled
2 Tbsp (30 mL) hemp nut seeds
1 banana
1/2 cup (125 mL) ice cubes
Natural sweetener to taste

In a blender, add juice, fruit, and hemp nut seeds. Pulse several times to chop fruit. Add ice and sweetener if desired and blend until smooth.Serves 1.