Food

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.

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

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.

Pears are high in fibre and contain a good amount of vitamin C as well. These muffins make a tasty, nutritious breakfast on the go.

Pastry
1 1/2 cups (350 mL) all-purpose flour, sifted*
1 1/2 cups (350 mL) whole wheat flour
1/4 cup (60 mL) granulated sugar (or Sucanat)
1/4 tsp (1 mL) salt
1/2 cup/125 mL extra-virgin
olive oil, chilled
1/2 cup (125 mL) cold milk

Filling
6 cups (1.5 L) fresh rhubarb, chopped
3/4 cup (180 mL) granulated sugar (or
1/2 cup/125 mL of Sucanat)
1/3 cup (80 mL) all-purpose flour, sifted
1/2 tsp (2 mL) cinnamon
2 tsp (10 mL) orange zest, finely grated
1/4 cup (60 mL) toasted pecans, finely chopped
1 Tbsp (15 mL) milk

*Be sure to sift flour before measuring or crust will be tough and crumbly.

2 cups (500 mL) fresh radishes, washed, scrubbed, and trimmed

4 baby zucchini, about 4 in (10 cm) long

1 Tbsp (15 mL) extra-virgin olive oil
1/2 cup (125 mL) yellow onions, diced
2 cloves garlic, finely minced
1 Tbsp (15 mL) ginger root, peeled and grated
3 cups (750 mL) low-sodium chicken or vegetable stock
4 cups (1 L) fresh hulled peas
2 Tbsp (30 mL) fresh mint, finely minced
Salt and freshly ground white pepper, to taste
Balkan style plain yogourt, optional
Fresh chives

1/3 cup (80 mL) reduced-fat mayonnaise
3 Tbsp (45 mL) plain reduced-fat yogourt
1 1/2 Tbsp (22 mL) fresh tarragon leaves, minced
2 boneless, skinless chicken breasts, poached and chilled
1 cup (250 mL) seedless green grapes
Salt and freshly ground black pepper
Baby spinach leaves, washed and spun dry

A Greek-inspired pizza.

The flavour of nachos on a crust.

If you opt for homemade dough, you can make the sauce while the dough is proofing. For evenings when time is limited, you can use a premade pizza shell. Check the package for organic ingredients and minimal additives.

For the best flavour, slightly blacken the grilled eggplant. 

You need a large food processor for this recipe, which can be doubled if you need extra dough.

1 cup (250 mL) quinoa
2 cups (500 mL) water
1/4 tsp (1 mL) salt
1 cup (250 mL) thin green beans, trimmed
2 Tbsp (30 mL) extra-virgin olive oil
2 tsp (10 mL) freshly squeezed lemon juice
1/2 English cucumber, cut into thin julienne strips
1/2 cup (125 mL) dulse fronds or 1/4 cup (60 mL) dulse flakes
2 green onions, chopped
Freshly ground black pepper to taste
Carrot curls

1 head Bibb lettuce, washed and spun dry
2 unpeeled Anjou pears, cored and thinly sliced 
1/4 cup (60 mL) coarsely grated goat Gouda or crumbled goat blue cheese
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) pear vinaigrette 
Salt and freshly ground black pepper to taste
1/4 cup (60 mL) pumpkin seeds, lightly toasted 

1 Tbsp (15 mL) freshly squeezed lemon juice
2 tsp (10 mL) Dijon mustard
3 Tbsp (45 mL) extra-virgin olive oil
Salt and freshly ground black pepper, to taste
1 - 10 oz (300 g) package baby arugula leaves, washed and dried
3/4 cup (180 mL) seedless red grapes, halved
2 oz (60 g) plain goat cheese, crumbled
2 Tbsp (30 mL) capers, rinsed and drained
1/4 cup (60 mL) hemp hearts

This is a hearty sandwich with a kick. The dried fruit and toasty almonds nicely temper the heat from the curry powder.

These tiny egg pies puff up like muffins when baking. They are delicious warm or at room temperature and are the perfect size for eating out of your hand.

This feel-good chicken soup cooks quickly, and with a little help from golden turmeric, it turns a cheery yellow colour. Its flavours mellow over time, so it’s best to let it blend overnight in the fridge. Add a little more broth or water the next day if the orzo has absorbed too much of the soup. 1 lemon 1 Tbsp (15 mL) extra-virgin olive oil 1 yellow or green zucchini, diced 1 yellow pepper, diced 1 tsp (5 mL) turmeric 1/4 tsp (1 mL) caraway seeds 4 cups (1 L) low-sodium chicken broth 1 cup (250 mL) cooked chicken, chopped or coarsely shredded 1/2 cup (125 mL) orzo 1/2 cup (125 mL) fresh cilantro, chopped (optional) Using zester or microplane grater, scrape 1 tsp (5 mL) zest from lemon, then squeeze out 2 Tbsp (30 mL) juice. Coat large saucepan with oil and set over medium heat. Add zucchini, yellow pepper, and lemon zest. Saute until softened (try not to brown), about 5 minutes. Add turmeric and caraway and stir to coat vegetables, then stir in broth, chicken, and lemon juice. Bring to boil, then stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Divide among serving bowls and garnish with cilantro. Makes 6 cups. Each serving contains: 146 calories; 10 g protein; 4 g fat (1 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre, 65 mg sodium JUMP-START: Soups are great ways to use up leftover meat. While this recipe calls for chicken, you can substitute leftover meat such as shredded pork or even flaked halibut or salmon. Put the soup on while you clean up from dinner. source: "Nutrition in No Time", alive #329, March 2010

Stuffed with nutty brown rice, piquant salsa, and gooey cheese, this tortilla is a meal in itself.

Loosely based on the original Waldorf salad—celery, walnuts, and apple—but with a few liberties! Tangy vinaigrette replaces the creamy mayo dressing, and vibrant purple beets add nutrients and turn the couscous a rich shade of purple. 

3 oz (85 g) dark chocolate, coarsely chopped
12 fresh large strawberries, or other seasonal fruit
2 oz (60 g) white chocolate, coarsely chopped

(Shown with Salmon Fillets with Gremolata)