Food

Salmon, walnuts, and extra-virgin olive oil combine to make a salad rich in omega-3s.

Try this delicious disease-fighting indulgence.

This is the new breakfast of champions. Packed with protein and fibre, this dish tastes like hot cereal meets scrambled eggs at the diner!

This is an easy and satisfying way to eat an avocado. It also doubles as a quick and colourful hors d’oeuvre.

Brazilians have a way with avocados. Avocado shakes and smoothies are a regular part of their diet and can be made sweet or savoury. It’s a healthy and flavourful way to put a bounce in your step first thing in the morning!

This West Coast take on green goddess dressing dished up with heart-healthy salmon is a double heart-smart dinner.

This is like a grilled cheese sandwich, but for breakfast. Made with whole grain bread instead of white bread and filled with fruit instead of sugary jam, it is a low glycemic index food, meaning it will help keep your child full until lunchtime. 

Oatmeal is a low glycemic index food (it’s a good source of soluble fibre) that combats heart disease by lowering bad cholesterol (LDL) levels. This simple recipe for oatmeal is sweetened naturally by dates and frozen fruit, which also helps cool the oatmeal to a temperature that’s just right. Double, triple, or quadruple the recipe to serve the whole family.

Bread pudding is an English dish typically made with generous amounts of sugar. This apple pie-inspired version is lightly sweet and fruity, perfect for breakfast, and a practical way to use up bread that’s a bit stale. Note that you’ll need to make the pudding mix the night before.

These high-protein wraps have a short preparation time, but to make them even more quickly, replace the sautéed onion, carrots, celery, and garlic with a frozen roasted vegetable mix.

Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy nonirradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.

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