Food

Exercise, can do wonders for our immune system but recovery is also an essential part of strengthening your disease-fighting defenses. Try adding this omega-3 infused Citrus Ginger Shake to your fitness routine for a holistic recovery. Supplements for omega-3 oils are available in liquid and capsule form, but if you have trouble swallowing a capsule, try poking one with a pin and squeezing the contents into a delicious Citrus Ginger Shake.

Drink this tea for comforting immune support. Nettle is thought to help modulate the immune system with antiviral effects, while chamomile may help bring calm for a restful night’s sleep to give our immune system the chance it needs to regenerate.  Menthol in wild mint helps open up sinuses and calm the stomach, and a final squeeze of fresh lemon gives a boost of vitamin C.  

Here’s a smoothie that even Bugs Bunny would go crazy for. Both orange bell pepper and carrot contain a surfeit of beta carotene, an antioxidant that is converted to vitamin A in the body and functions to improve bone, eye, and immune health.

This healthy ice cream comes together in minutes and satisfies when you’re craving a cooling post-workout treat. Tip: This easy ice cream can also be turned into popsicles. Simply use a little more liquid to create a softer consistency that can easily be poured into popsicle molds. Freeze until solid and enjoy as a grab-and-go treat.

In this easy yet impressive dish, fresh turmeric gives the fish a lovely golden hue. Make this recipe a complete meal by serving it alongside your favourite grilled vegetables.

Frosty and refreshing, this is the perfect sipper to relax with. For those who wish to imbibe, an ounce of bourbon added to each drink turns this easy mocktail into a decadent cocktail.

This soup is not only eye-catching, but also very versatile. Serve it hot or make it ahead and chill it to serve cold. It works great as an appetizer, a starter, or even as a light main course.

This recipe is the perfect go-to breakfast when you want something quick that’s also special. Sweet potato not only adds a great pop of colour but is also a good source of vitamins A and B6, potassium, magnesium, and fibre. In this recipe, if you like, try to keep the egg yolk a little bit runny. When broken open, the yolk cascades over the dish, creating a luscious, creamy sauce.    

Hold the bun. This deconstructed version of a drive-thru staple replete with a “special sauce” ups the nutritional ante with more veggies and assures your summer burger habit never tasted so fresh. If desired, other ground meats such as pork, chicken, or even bison can replace the beef. Or make it a vegetarian salad by using your favourite veggie burger recipe.

Fattoush is the Middle Eastern answer to panzanella bread salad. Crispy pita; grilled, tender zucchini; velvety cheese; earthy lentils; lively herbs; and a vibrant tomato dressing come together in a composed salad that’s jumpy with attention grabbers. If halloumi is not available, some torn fresh mozzarella would be a good stand-in (just don’t try grilling it). Those who are watching their sodium intake can make the salad without olives.

This elegant grilled asparagus salad with jammy eggs, blistered onions, chewy spelt, and an attention-grabbing creamy dressing is the perfect way to celebrate the spring sunshine. Spelt berries are sold with their hulls intact, which means they’ll take a bit longer to cook but will reward your patience with al dente chewy nuttiness. They can be swapped out for rye berries, wheat berries, or gluten-free sorghum.

Close your eyes, take in a forkful of this Asian-inspired salad, and you’d be forgiven for thinking that you’re feasting at an Asian street market. Seared over an open flame, tofu turns meaty and, dare we say, crave-worthy, while the crispy edges of bok choy are a special treat. For gluten-free noodles, look for soba made with 100 percent buckwheat, or use wide brown rice noodles.

This salad consists of an irresistible assembly of nutty red quinoa, sweet grilled peppers, buttery fish, creamy avocado, and fruity dressing. Harissa paste is a North African spicy red sauce that’s perfect for adding smokiness and heat to dressings, sauces, and dips. If harissa is unavailable, you can spike the dressing with a bit of cayenne instead. Quinoa and mango dressing can both be prepared ahead of time and kept chilled for up to four days.

This simple condiment is perfect to jazz up your next meal. Whether you use it on toast paired with nut butter, drizzled on pancakes, dolloped on oatmeal, whisked into a salad dressing, or stirred into yogurt as a snack, the possibilities are endless.    

This dish is based on Japanese ochazuke—cooked rice served in green tea, water, or broth. A few extra additions make it a satisfying and filling meal

As spring herbs start to grow, it pays to let a few flower. Most herb flowers are edible and add great eye appeal and flavour to dishes. This savoury flatbread can be thrown together with premade flatbread, but I urge you to try making your own, as it’s easy—and so delicious.

This unique grain-free granola is paleo, vegan, and free of refined sugars. For a quick and simple breakfast, try serving this sprinkled over yogurt and garnished with fresh seasonal strawberries.   

Fresh Johnny Jump-Ups have a mild minty flavour that brings a brightness to recipes. While this recipe is a terrific light lunch or dinner side dish, it also works well as an appetizer for a crowd when served with warm pita bread to spoon up the garlicky yogurt and greens.

The ubiquitous dandelion is entirely edible. When picked small, and unopened, the flower buds have a surprising sweetness, reminiscent of honey. Young greens are also tasty either raw or steamed, and dandelion petals are great for a colourful garnish. While dandelions are rather easy to come by, make sure to harvest them only from organic gardens. 

This breakfast crumble includes flaxseed (rich in omega-3s to deliver anti-inflammatory benefits), berries (a source of antioxidant action thanks to vitamin C), and fiber-rich apples (because a well-functioning digestive system can contribute to a healthy complexion). It can also be repurposed as a dessert with just a dollop of maple syrup-sweetened vegan yogurt!

Eating colorful plant foods—from dark blue and purple to green, yellow, orange, and red—is the key to good nutrition and good skin. Take butternut squash as an example. Its brilliant orange color indicates it’s chock-full of carotenoids and vitamin C, which help protect against UV-induced skin damage.

Raw broccoli and cauliflower are detox superstars, containing nutrients that cleanse, restore, and nourish the body—skin included. Blueberries are known for their antiaging nutrient density and offer natural sweetness to cut the broccoli’s pungency. You can snack to your skin’s content or add this “caviar” to a larger meal!

This glow-getting stew is the ultimate make-ahead lunch. It’s loaded with skin-supportive nutrients, such as beta-carotene, that are thought to promote a healthy complexion. This bowl gets a boost from a simple side of quinoa and a scattering of antioxidant-packed pomegranate seeds.

Forget flipping individual flapjacks; this pancake-banana bread hybrid lets you get everything on the table at once. Perfect for languid weekends, both wedges of the pie and the blueberry sauce reheat well for busy weekday breakfasts. For the most banana flavour, you’ll want to use fruit with plenty of brown spots on the skin. Almond flour infuses the pancake pie with a nutty taste, but if it’s not available you can replace it with more oat flour.