Food

From high in the wilderness of the Cedarberg Mountains of South Africa comes rooibos tea (pronounced roy-boss). The word “rooibos” is South African for “red bush” and the tiny red leaves pack a powerhouse of health benefits. They have been used traditionally by the local people to help regulate blood sugar levels, improve digestion, calm nerves and improve sleep, lower allergic symptoms, and improve skin conditions. Research at the Medical Research Council of South Africa is now revealing that rooibos tea is high in antioxidants and flavonoids, both of which have been repeatedly shown to prevent heart disease and stroke, reduce the risk of cancer, and slow the aging process.

Rooibos tea is actually a herbal tea so it’s low in tannins and has no caffeine. This means the tea is never bitter, no matter how long it is brewed. This also means rooibos is ideal for cooking and can be used in soups, stews, and anywhere water would be used. Simply replace the water with an equivalent amount of rooibos tea for an increase in antioxidants and minerals such as calcium and magnesium. Because rooibos is caffeine free, you won’t be kept up into the wee hours.

Green tea is the unfermented leaf of the Camellia sinensis plant. The leaves are dried right after picking and researchers believe that it has more powerful antioxidant activity because it is less processed (fermented) than black tea. The American Journal of Cardiology reported in 2002 that participants in a Japanese study who drank at least one cup of green tea per day were 42 percent less likely to suffer heart attacks than those who did not. Heart disease is less common in Japan than in the West, and heavy consumption of green tea may explain why.

Traditionally served to emperors and monks, green matcha tea is the tea used in Japanese tea ceremonies. Unfermented green tea leaves are ground into a fine powder and then mixed with hot (not boiling) water and stirred with a bamboo whisk. Researchers in Colorado found in 2003 that matcha tea has 200 times more epigallocatechin gallate (EGCG) - a powerful antioxidant - than common North American green tea. This is probably because the whole leaf is consumed rather than just an infusion brewed from leaves, as in regular green tea. This cookie recipe uses the green matcha powder.

People who have had a heart attack and who drink two or more cups of green or black tea daily have a 44 percent lower death rate, reported Circulation, the journal of the American Health Association, in 2002. This increased chance of survival is very exciting for such a high-risk group, and it’s mainly because of tea’s strong antioxidant properties. Further, in 2003 the Journal of Preventative Medicine reported research in Saudi Arabia that showed six cups of tea daily lowered the risk of coronary heart disease by more than 50 percent.

What better way to welcome summer than with this simple salad that is dressed with a delicious vinaigrette. Strawberries - the perfect food for women, - are low in calories and high in iron and vitamin C. Strawberries are also a good source of folic acid, fibre, potassium, and cancer-fighting antioxidants. Combine these with green leafy salad mix and you have everything you need for an antiaging health boost.

These muffins combine the best of all worlds: rich chocolate flavour, yet low in saturated fats and high in fibre. They utilize the convenience of spelt flour - still a whole grain, but much lighter than whole wheat flour. The usual unhealthy refined fats found in most muffins are replaced by grape-seed oil, which has antioxidant properties; and fat free vanilla yogourt reduces saturated fat content while it replaces the eggs. You still get plenty of calcium from using an enriched milk substitute, as these are fortified with calcium, B vitamins, and vitamins A and D - nutrients that are important for cancer prevention.

This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour. Sesame is revered in Asia for its antiaging properties. Combining the sesame oil with natural tamari soy sauce is always an excellent base for a stir-fry. Add garlic for immune boosting properties and feel free to experiment by adding ginger and shiitake mushrooms to this basic recipe. This recipe only takes 10 to 15 minutes from beginning to end, so think twice about ordering in Chinese when you could have your own fabulous dish ready in the time it takes to be delivered!

Rich, warm, and supremely satisfying, this soup greatly benefits from sourcing a healthy stock or making your own if time allows.

With a hit of heat from the wasabi, this salad reminds us that winter too has its greens to offer, with a world of healthy benefits unrivalled by iceberg.

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.