Food

Quinoa Burgers

3 cups (750 mL) mashed potatoes
2 cups (500 mL) cooked dino kale, chopped
1 large beaten egg
4 oz (125 g) extra-sharp cheddar cheese, grated
Fresh grated nutmeg
Salt and pepper to taste

4 medium russet potatoes
2 1/2 Tbsp (37 mL) organic ketchup
4 tsp (20 mL) extra-virgin olive oil
2 tsp (10 mL) Worcestershire sauce
2 tsp (10 mL) apple-cider vinegar
3/4 tsp (4 mL) paprika

4 cups (1 L) mixed greens
1/2 cup (125 mL) golden raisins
1/2 cup (125 mL) dried blueberries
1/4 cup (60 mL) pumpkin seeds
1/2 lb (225 g) cooked purple potatoes
1/2 cup (125 mL) plain yogourt
2 Tbsp (30 mL) balsamic vinegar
1 Tbsp (15 mL) extra-virgin olive oil
2 garlic cloves, roasted and chopped
Sea salt to taste

This overhaul of the rather infamous “Chinese” dish, replaces the usual fried egg noodles with more nutritious whole grain, nutty-tasting soba noodles. You can add almost any vegetable you like—spinach, bean sprouts, Chinese kale, to name a few. Make the dish vegetarian by swapping chicken with tofu. The key to this recipe and others is getting the prep work done before you start stir-frying because once it starts, it moves rapidly.

Fried rice is the epitome of Chinese fast food. Too bad it’s rarely more than prodigious amounts of greasy white rice flecked with a meagre amount of vegetables. This rendition ups the health ante with a generous amount of vegetables and brown rice. The key to great fried rice is to use cold rice, preferably a day or two old.

Is there any dish out there that screams “food court Chinese” more than orange chicken? Battered, fried, and tossed with mysterious sauce, too often it’s a nutritional train wreck. Suffice to say, you’ll enjoy this revamped iconic dish with its bright orange flavour and cashew buttery crunch. If desired, you can replace the chicken with turkey or tofu.

There are a few bonuses to making your own wonton soup. First of all, you can assure healthy ingredients go into the dumplings. Plus, it’s surprisingly easy and you don’t have to settle for an overly salty, flavourless broth. Here, star anise provides unexpected sparkle while oyster mushrooms add umami depth. If you like heat, you can spike the broth with chili garlic sauce. Look for organic shrimp, which is a more sustainable choice than imported crustaceans. The wonton parcels freeze really well if you want to prepare them in advance.

This is very different than Chinese takeout sweet and sour chicken. Tofu replaces deep-fried chicken and the sauce tastes much lighter and fresher than the mystery neon goop. The coating gives the tofu wonderful texture, but choose organic to avoid genetically modified soy. If desired, cubed poultry can replace the tofu.

This savoury tart is sure to impress guests. If you can’t find almond flour in stores, make your own by grinding skinless blanched almonds into a meal.

If you’re not up to cooking a whole turkey, this is a great alternative for the star of a Thanksgiving menu.

Carrot Cranberry Loaf

This nutrition-packed salad makes a superb side dish. Spelt berries are a chewy whole grain that can be found in many bulk aisles.

This highly flavoured chutney is a wonderful accompaniment to turkey or other proteins and gives a delicious boost to post-Thanksgiving turkey sandwiches. It’s also superb over yogourt or ice cream.

This fetching soup is a bright addition to a Thanksgiving meal. As it’s on the tart side, it is best served hot in half-cup portions. If using cranberry juice instead of cherry, you may need to increase sugar levels to balance out the tartness.

Nutrient-dense, calorie-light, and one of the few dietary sources of the antioxidant lycopene, watermelon makes a deliciously healthy juice.

Blue Banana Smoothie

Apple juice gives this classic favourite a unique twist.

Mini muffins are always a hit with kids. These moist muffins are perfect for a family breakfast on the run or to wrap and tuck into backpacks as a healthy snack.

These cheddar waffles are also great with ripe sliced pears and maple syrup for breakfast.

Smother fries with chili and top with melted cheese for a kid- and kid-at-heart-approved meal. Try substituting your family’s favourite cheese as a topping.

4 large yams or Yukon Gold potatoes (about 2 lbs/1 kg), washed
2 Tbsp (30 mL) extra-virgin olive oil
1 medium yellow onion, grated
2 garlic cloves, minced
1/2 red pepper, finely diced
1/2 green pepper, finely diced
1 cup (250 mL) fresh or frozen corn kernels
1 - 27 oz (796 mL) can no-salt-added diced tomatoes
1 - 18 oz (540 mL) can mixed beans, drained and rinsed well
1/4 tsp (1 mL) ground cumin
1/4 tsp (1 mL) dried oregano
1/2 tsp (2 mL) paprika
1/8 tsp (0.5 mL) chili powder (optional)
1/2 cup (125 mL) grated Monterey Jack or crumbled goat cheese
Salt and freshly ground black pepper
Low-fat sour cream (optional)

This quick and easy cheese has the taste and texture of ricotta. Flavouring the cheese makes it perfect as a spread on sandwiches or as a dip for vegetables or fruits. Nutritional yeast adds an extra-cheesy taste.

These mini meatballs are great on whole grain pasta, in a submarine sandwich, or served with a seasonal salad. Kids will love the surprise centre.

You’ll be hooked on this spruced-up salmon salad sandwich. Try using grainy mustard for a spread, if desired.