Food

Sustainable and inexpensive sardines pack a serious nutritional wallop, which includes a boatload of omega fats and vitamin D. Raisins add desirable sweetness that complements the licorice notes of fennel.

This Asian-inspired sandwich is equally good in wraps. Use organic tofu to avoid genetically modified soy.

This no-knead stecca or “stick” sandwich bread is worth the bit of planning required. It’s perfect for our sardine or salmon sandwiches.

This rich and sweet tasting sandwich will elicit moans from your office mates for a bite. Kids will love it too. Peanut butter and apple can also be used.

Fibre-rich white beans mashed with chipotle chili in adobo sauce makes a smoky filling for this wrap. The artichokes and roasted red peppers add bright flavour. You can use canned white beans if desired.

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

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.

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.

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)

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

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.

Apple juice gives this classic favourite a unique twist.

Blue Banana Smoothie

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

“This is probably the most requested recipe from our kitchens;” says Morrison. “It signals the start of the growing season and goes great with all seasonal vegetables. For this recipe we use the yellow or red miso paste when preparing the vinaigrette.”

According to Canada’s Food Guide this nutrient-dense, one-bowl dinner provides a serving of fish, three servings of fruits and veggies, and a one-half serving of milk.

This vegan main dish is fabulous served with spicy mango chutney.

The key to a great sorbet lies in the fruit; it must be ripe and prepared accordingly. For example, a melon sorbet requires peeled and seeded melon; strawberries should be washed and de-stemmed; blueberries, raspberries, and blackberries are usually good to go.

Pasta tastes best made fresh, but if you don’t have a good Italian shop close by that sells fresh pappardelle, use a tagliatelle noodle (dried noodles work well, too). Wild mushrooms grow in our backyard in Tofino; however, city dwellers can find a wide variety in better produce stores. I particularly like portobello, cremini, and shiitake.

This salad is tough to “beet” and is as naturally sweet as they come. When beets are in season check locally for different varieties for added colour and taste.

This is a versatile and fun recipe for getting the kids involved and has been a SOBO menu mainstay. The brown rice adds a nice nuttiness and is healthier, too!

Both the flowers and the fruit of the yucca are edible. Only eat the flower petals, however, as the flower centres are extremely bitter.

1 Tbsp (15 mL) butter

Snuggled under a duvet and munching warm cookies sure beats shovelling snow or schlepping around in the pouring rain. These low-fat cookies may be a healthier version of your recipe, but they’re still treats, so no pigging out.