Food

Sunflower seeds are high in protein and vitamin E, and oats are high in fibre, helping to regulate blood sugar levels. Wrap up a few of these and take them on your next hike for a sweet, nutritious energy boost.

Made with carrots and zucchini, these squares combine vegetables, healthy nuts and spices, and natural sweeteners.

This dessert is a great substitute for ice cream, as it is refreshing and contains healthy fats. For those with peanut allergies, this recipe can be enjoyed by substituting natural almond or cashew butter for the peanut butter.

Edamame is a high-protein, iron-rich bean that can be found in the frozen food section of most supermarkets. Smoked salt is equally good with this recipe, which makes a great afternoon snack.

Chia seeds lend tofu a crunchy crust that is packed with fibre and omega fats. Serve with steamed kale sprinkled with fleur de sel.

4 cups (1 L) water
2 cups (500 mL) uncooked red or white quinoa (or combination)
1 cup (250 mL) dried beans, soaked and cooked (or 2 - 19 oz/540 mL cans chick peas, rinsed and drained thoroughly)
1 leek, finely sliced
Juice of 1 lemon (grate and reserve rind prior to juicing)
1 bunch fresh oregano, chopped
1 Tbsp (15 mL) extra-virgin olive oil
1 bunch asparagus, julienned
2 cloves garlic, minced
1 bunch watercress or sprouts

1/2 cup (125 mL) arame
1 small celeriac, chopped
1 thin burdock root, chopped
1 clove garlic, chopped
2 cups (500 mL) fresh shiitake mushrooms, roughly sliced
1 bunch green onions, diagonally sliced
2 Tbsp (30 mL) tamari
4 cups (1 L) water
1 Tbsp (15 mL) sesame seed oil
1 Tbsp (15 mL) sesame seeds

4 large collard leaves
4 - 1/4 lb (125 g) fish filets
2 cloves garlic, thinly sliced
1 - 2 in (5 cm) knob of ginger, thinly sliced 2 limes*
5 Tbsp (75 mL) dried coconut (reserve 1 Tbsp/15 mL for garnish)
Lime rind
Small bunch of cilantro
*Thinly slice 1 lime; grate rind from other lime before cutting into quarters for juice.

Leafy green vegetables are superb for an overtaxed liver. Parsley is a mild diuretic and celery helps cleanse the liver and lymph glands and aids digestion. Use organic ingredients, if possible. If your fruit and veggies are organic, you don’t have to peel them (except the fresh ginger).

Ideal for breakfast, this nutrient-dense smoothie is a simple way to ensure your daily dose of soy, flaxseed, antioxidants, potassium, and greens.

Give a boost to traditional pesto with extra green goodness from fiddleheads or asparagus. Be sure to stir in the cheese at the end—it gives the pesto a better texture overall.

Delicious frozen or at room temperature, take them to work or pack them in your child’s lunch. They are low on the glycemic index, vegan, and gluten free.

The secret to blending pasta with pesto sauce is to cut it with the pasta cooking water. It’s the warm, starchy water that binds the two together.

This is a great addition to antipasto plates, salads, or as a fancy garnish to the Canadian classic, Caesar cocktail.

Fingerling potatoes cook quickly and have a wonderful creamy bite to them. The asparagus takes on a flavourful toasty crunch. Use half asparagus and half fiddleheads to mix things up.

This dressing is a creamy vegan alternative to Caesar salad dressing, perfect in a pita sandwich or on rice, noodles, and salads. Keeps, refrigerated, for up to two weeks.

Great to use when you feel a cold or flu coming on, this drink is antiseptic, detoxifying, diuretic, and cleansing to the liver.

A mild tonic for the liver as well as high in vitamin C, strawberries can be fresh or frozen. Let frozen berries thaw a bit before putting through the juicer or blender.

This drink has it all: it aids digestion, is a diuretic, is detoxifying and anti-inflammatory, and tastes good too!

This is a sweet and delicious drink that is sure to be a big hit served at a brunch or luncheon in the summer. Can be made up to two hours before being served.

2 yellow or red beets
1/2 cup (125 mL) pearl barley
2 1/2 cups (625 mL) chicken or vegetable stock 
1/4 cup (60 mL) dark brown sugar (or Sucanat)
1/2 cup (125 mL) walnuts, coarsely chopped
1 - 18 oz (500 g) bag mixed mesclun greens
1 medium yellow zucchini
1/2 small red onion
1/3 cup (80 mL) extra-virgin olive oil
2 Tbsp (30 mL) fig balsamic vinegar
1/2 cup (125 mL) crumbled goat cheese

Bread

3 Tbsp (45 mL) extra-virgin olive oil
1 large cooking onion, peeled and diced
2 large cloves garlic, finely minced
4 large sweet red peppers, roasted, seeded, and diced
1 to 2 Tbsp (15 to 30 mL) tinned chipotle pepper, packed in oil, minced
1 - 14 oz (398 mL) can fire-roasted tomatoes in their juices, diced
2 Tbsp (30 mL) fresh basil, finely chopped
1/2 tsp (2 mL) granulated sugar (or Sucanat)
Sea salt and freshly ground black pepper
1 lb (450 g) whole grain pasta such as spaghetti or rotini
1/2 cup (125 mL) plain goat cheese, crumbled

Heat oil in saucepan. Add onion and garlic, and saute until soft and clear, but not browned. Stir in peppers, 1 Tbsp (15 mL) minced chipotle, and tomatoes, and cook over medium-low heat until flavours have blended, about 15 minutes. Stir often. Add more chipotle if you wish. Add basil, sugar, and salt and pepper to taste. Set aside.

Cooking the quinoa in advance makes this salad especially quick to prepare!