Food

Up the disease-preventing ability of this classic sauce by replacing white sugar with bacteria-fighting organic honey.

Dried cranberries add a unique layer of flavour to this traditional Thanksgiving dish.

Three of fall’s favourite fruits combine to make a hearty lunch.

The red and green hues of this nutritious salad make it a festive side to any holiday meal.

All the fun of a caramel apple but healthier. This is a great choice for guests who are avoiding wheat in their diet.

All the rich, creamy comfort of pumpkin pie—minus the dairy. Cook pudding in a large, wide saucepan to make stirring that much easier.

Tiny cupcakes packed with carrots and parsnips are a sweet ode to the bounty of autumn.

4 boneless, skinless chicken breasts
2 Bosc or Anjou pears, unpeeled, halved, and cored
2 Tbsp (30 mL) extra-virgin olive oil
1 Tbsp (15 mL) Dijon mustard
1 Tbsp (15 mL) pure maple syrup
1 Tbsp (15 mL) fresh squeezed lemon juice
Salt and freshly ground black pepper
1/2 cup (125 mL) chicken stock
1/2 lb (250 g) broccolini spears or Chinese broccoli
2 cups (500 mL) radicchio leaves 
1/4 cup (60 mL) natural sliced almonds, toasted
1/4 cup (60 mL) crumbled blue cheese

Soup

8 cups (2 L) Frisée salad greens

2 Anjou pears or 4 small Asian style pears
3 to 4 cups (750 mL to 1 L) pomegranate juice
1 Tbsp (15 mL) freshly squeezed lemon juice
2 star anise pods
1 vanilla bean, split
Fresh mint
Thick plain yogourt, optional

This easy-to-pop snack will help you fuel up and keep moving.

Each spoonful of this sumptuous soup will warm your bones. Add a pinch of cayenne if you like it hot.

Comfort food for a howling winter day; every bite is teeming with nutrients.

Enjoy on the trail or afterward to help speed muscle recovery. Reduce the chili pepper if it’s too hot for you.

This luxuriously textured salad features wild salmon, an excellent source of omega-3s. These anti-inflammatory fats can help to lower LDL levels and reduce the plaque deposits in blood vessels that contribute to heart disease. Avocado is rich in heart-healthy potassium, folate, and oleic acid, while grapefruits add vitamin C, a potent antioxidant that aids in reducing cholesterol levels.

This recipe combines fibre-rich brassicas, including broccoli, cauliflower, and Brussels sprouts, with circulation-boosting mustard and heart-healthy extra-virgin olive oil. Steaming is a healthy and quick cooking method that preserves vitamin and mineral content in the vegetables.

This fast and satisfying recipe combines nutrient-rich green kale (which can help inhibit the transport of LDL to the bloodstream) with creamy-textured chickpeas, a healthy source of fibre and protein. Studies have shown consumption of legumes can reduce cholesterol levels and reduce the risk of heart disease.

Combining the fibre-rich benefits of a whole grain such as brown rice with tofu, a good source of protein, omega-3 fatty acids, and minerals, is a heart-smart combination. The marinade lends a spicy element of circulation-boosting chili and ginger that livens up this dish. Add in a portion of sesame seeds toasted in a pan (rich in cholesterol-lowering phytosterols) and your tastebuds will be as pleased as your heart!

Turmeric is a powerful anti-inflammatory and helps stimulate apoptosis (cell death) in cancer cells. According to David Servan-Schreiber, MD, and author of Anticancer (Collins, 2008) a combination of turmeric and black pepper allows the turmeric to be assimilated into the body.

This spicy carrot soup has a unique heat that comes from the combination of fresh ginger and Thai red curry paste. Choose your level of heat and either use 1 or 2 tsp of this amazing little condiment.

An all-around winner for the entire family, this sweet potato soup is slightly sweet with just a hint of spice. The addition of dried apricots makes this soup a beta carotene star, which helps stimulate your body’s immune system—a definite plus in the winter months.

Recipe adapted from Ultimate Foods for Ultimate Health … and don’t forget the chocolate! (Whitecap, 2007) by Mairlyn Smith, PHEc, and Liz Pearson, RD.