Food

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.

8 whole wheat English muffins

1/2 cup (125 mL) large flake oats
1/4 cup (60 mL) unsalted raw peanuts
1/4 cup (60 mL) unsalted raw pumpkin seeds
1/4 cup (60 mL) raw sunflower seeds
1/4 cup (60 mL) flaked semi-sweet coconut
1/4 cup (60 mL) golden seedless raisins
2 Tbsp (30 mL) dried cranberries
2 Tbsp (30 mL) dark flaxseeds
1 Tbsp (15 mL) toasted sesame seeds
1 1/4 cups (300 mL) rice cereal
1 1/4 cups (300 mL) bran flakes
1/2 cup (125 mL) smooth peanut butter
1/2 cup (125 mL) liquid honey
1/3 cup (80 mL) corn syrup
1 tsp (5 mL) vanilla

1 large sweet onion, chopped
6 large garlic cloves, peeled
2 red bell peppers, seeded and julienned
1 yellow bell pepper, seeded and julienned
1 green bell pepper, seeded and julienned
1/3 cup (80 mL) extra-virgin olive oil
Salt and freshly ground black pepper
1 lb (450 g) unpeeled eggplant, trimmed and cut into 1/2 inch (1 cm) chunks
2 - 10 in (25 cm) zucchinis, coarsely chopped 
1/2 cup (125 mL) vegetable stock or tomato juice (optional) 1 - 28 oz (796 mL) can diced tomatoes, including juice
1/2 cup (125 mL) fresh basil, chopped
1/2 tsp (2 mL) crushed red peppers
1/2 tsp (2 mL) fennel seed, crushed
1 cup (250 mL) feta, crumbled
Arugula leaves

2 medium eggplants, about 1 1/2 to 2 lb (750 g to 1 kg)
1/4 cup (60 mL) freshly squeezed lemon juice
1/4 cup (60 mL) tahini paste*
2 tsp (10 mL) toasted sesame seed oil
1 tsp (5 mL) light soy sauce
2 garlic cloves, very finely minced
1/2 cup (125 mL) fresh parsley, finely minced, + 1 Tbsp (15 mL) for garnish
3 whole green onions, finely minced, about 1/4 cup (60 mL)
1 tsp (5 mL) salt
Freshly ground black pepper
1 Tbsp (15 mL) extra-virgin olive oil

2 large potatoes, peeled and diced into 1/2 inch (1 cm) cubes, about 2 cups (500 mL)
1 Tbsp (15 mL) grapeseed oil
1/2 small onion, minced
3 garlic cloves, minced
1 jalapeno pepper, seeded and minced
2 tsp (10 mL) grated ginger root
1 Tbsp (15 mL) curry paste
1/4 tsp (1 mL) each of ground cumin and salt
10 oz (300 g) package frozen chopped spinach, thawed
1/2 cup (125 mL) frozen peas, thawed
2 Tbsp (30 mL) cilantro, finely chopped
12 - 10 inch (25 cm) pesto or jalapeno flavoured flour tortillas
Paprika
Mango chutney (optional)
Plain yogourt (optional)

3/4 cup (180 mL) golden raisins
3/4 cup (180 mL) slivered almonds
1 3/4 cups (430 mL) boiling water
5 to 6 Tbsp (75 to 90 mL) fresh-squeezed mandarin juice, divided
1 Tbsp (15 mL) extra-virgin olive oil
1 tsp (5 mL) orange peel, finely grated
2 cups (500 mL) whole wheat couscous

This riff on paella is studded with tofu instead of seafood and sausage but is just as flavourful despite containing less fat.

For those who can handle a little heat, this piquant mole is from the Oaxaca region of Mexico. Add a dollop of yogourt or sour cream to reduce the fiery kick. Canned tomatillos and dried ancho chili peppers are available in the ethnic foods section of many stores. If available, goat meat would be an excellent meat for this intensely flavoured dish.

Lentils, nuts, and potatoes all contribute to the wealth of dietary fibre in this recipe. Other nuts such as pecans and walnuts can also be used in the sauce.

Tilapia and catfish can also be used as the main protein source. Serve with some crusty bread.