Food

Red (or black) quinoa has a firmer texture than its beige counterpart, making it a better choice for this cereal. With tropical flair that provides a healthy balance of carbohydrate, protein, and fat, this recipe will get your day started right. You can also try it topped with diced mango. Extra cooked quinoa can be stored in the refrigerator for up to five days.

This rustic cereal is packed with fibre to prevent mid-morning cravings and heart-healthy fats from flax and hazelnuts. Reheat leftovers in a small saucepan with some additional water or milk.

You can also use quinoa, kamut, or wheat flakes for this porridge. Reheat leftovers in a saucepan with a small amount of additional water or milk.

When cooking grains such as millet, try simmering them in different liquids such as apple cider for a variety of flavour twists.

For this recipe, it’s best to use the coconut milk that is available in Tetra Paks or cartons in the refrigerator section of most grocers. Extra cooked black rice can be stored in the refrigerator for up to five days.

A frozen banana is a yummy, heart-healthy alternative to ice cream. One banana contains 23 percent 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.

Low in calories 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.

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.

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 percent 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.

Snack time just got a whole lot more interesting. You can swap out prunes for dried mission figs if you please.

Here’s a good excuse to snuggle up on the couch with a loved one for a movie night.

Pu-erh is an earthy aged tea from China’s Yunnan Province. Its richness pairs particularly well with chocolate. You can find it at most tea shops or you can use Lapsang souchong, Earl Grey, or Darjeeling black tea instead. Making these in muffin cups helps with portion control.

Tostadas are crispy tortillas layered with a range of ingredients. In this case, the cocoa-spiked ground meat and lively vegetables make for a powerful one-two punch and the refried beans add a healthy dose of fibre. If desired, you can also top with salsa or a dollop of sour cream.

This is one of those dishes you’ve got to try in order to believe. Chocolate adds new flavour notes to this entrée salad. The vinaigrette will solidify upon sitting, which can be rectified by whisking in some additional olive oil. Also consider adding toasted pecan halves.

All bell peppers are an excellent source of vitamins A, C, and K, but red bell peppers are chock full of them.

Quinoa is not only high in protein, but also a complete protein that includes all nine essential amino acids. The pomegranate arils are a powerhouse source of antioxidants, fibre, and vitamins C and K.

Poppy seeds add crunch and a healthy punch of minerals including manganese, calcium, magnesium, phosphorus, copper, iron, zinc, and potassium.

A favourite of the Queen of Sheba, the pistachio is believed by some to be an aphrodisiac, making these the perfect treats to share with your Valentine.

This dip delivers a treat for the senses. It’s both creamy and crunchy, with show-stopping colour. Don’t throw away the beet greens—they contain a larger amount of nutrients than the beetroot.

This is a wonderfully versatile spice blend to have on hand when you’re looking to add an exotic touch to your next meal. Sweet, savoury, and spicy all at once, it means “head of the shop,” implying that it is a store’s best spice blend.

A simple yet elegant guilt-free dessert that is chockablock with disease-fighting antioxidants. If you can’t find frozen blackberries, simply replace them with more blueberries.

Mango and chicken are a wonderful flavour combination and come together beautifully in this sweet curry. The seasonings used in the recipe are delightful suggestions but feel free to experiment.

The flavour of this no-fuss soup only gets better after a day or two, and it also freezes well. Consider serving with crostini.

Delicious and filling, these no-fuss calzones have a gooey filling healthified with protein-rich tofu and nutrient-dense frozen spinach. They are transportable, so consider bringing them to the office for lunches. Purchased pizza dough simplifies the process, but you can also use your favourite homemade pizza dough recipe.