Food

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.

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.

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.

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

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.

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.

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.

Dip your spoon into this hot bowl of antioxidants, healthy fats, and fantastic fibre.

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.

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.

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.

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

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.

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

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.

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.

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.

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

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

This chili is a full-bodied vegetarian version that satisfies even the most devoted meat lover. The heat factor is medium-hot and can be adjusted, if desired.

This unusual twist for a chili pairs classic ingredients in a new way and takes care of turkey leftovers. Heat factor is medium and can be adjusted, if desired.

A different take on a mole sauce! Chocolate will deepen the flavour of the tomatoes and create a glossy darker sauce that pleases both the eyes and the taste buds.

Traditionally, a green chili is served with pork, but in this recipe, portobello mushrooms provide the meatiness and an additional layer of flavour.

3 Tbsp (45 mL) unsalted butter
1/4 cup (60 mL) honey
3 Tbsp (45 mL) dessert mead
4 pears, pitted and halved
1/4 cup (60 mL) sliced almonds