Food

This wholesome and savoury take on a traditional sausage roll is a scrumptious way to incorporate more plant-based goodness into your diet. Lentils are a nutritional powerhouse. Enjoyed worldwide, they provide a good amount of protein and fibre per serving along with a healthy dose of B vitamins, folate, iron, and potassium.

This is a great recipe to prep on the weekend to utilize throughout the week. The homemade crackers are packed with fibre-rich oats and flaxseeds, providing a satisfying crunch and a boost of heart-healthy omega-3 fatty acids. Paired with an avocado ranch dip, this nutrient-dense snack is perfect for kids (and parents) on the go.

These easy-to-make, protein-packed lunchbox bites are a great way to fuel the whole family through the afternoon. Seeds such as pumpkin and hemp are surprisingly high in protein, even surpassing most nuts. If you’re feeling a bit decadent, feel free to sub out the apricots for a good handful of dark chocolate chips.

These delightful mini quiches are a delicious blend of convenience, nutrition, and flavour. Egg protein is recognized as highly digestible, an excellent source of essential amino acids, and important to skeletal muscle health.

This delicious twist on classic banana bread, packed with whole-food goodness―and gluten free to boot—is sure to become a lunchbox staple. The use of buckwheat flour adds a subtly earthy flavour that perfectly complements the natural sweetness provided by the ripe bananas.

This is a great pick­me­up recipe, whether it’s enjoyed as a snack or a dessert. The protein­rich yogurt and polyphenol­rich fruits help your body make feel­good neurotransmitters to uplift you, and the magnesium­rich chocolate helps you feel calm. Simply spread yogurt out on a baking sheet and go nuts with the toppings you love.

Sarah: Many years ago, I went on a women’s retreat and fell in love with a sweet potato noodle dish they served, a recipe by Rachel Molenda. This dish is inspired by that. Sweet potatoes provide vitamins, phytonutrients, and fiber to support your gut and neurotransmitters to help you feel balanced, focused, and joyful. You’ll love this creamy and tangy almond butter sauce—it works on any vegetable, so sub in whatever you have.

Salad may seem like an odd thing to eat for breakfast but, truthfully, many people around the world do eat it for their morning meal. We often think of sweet things when we think of breakfast, but why not get in your rainbow of veggies and fiber early in the day? Plus, salad for breakfast can be refreshing and invigorating. Eating colorful, fresh vegetables, especially in the morning, energizes your brain and body. We have a deep love for Middle Eastern flavors, which is why this salad slightly resembles tabbouleh. The star spice here is sumac, which you can find at most grocery stores—it’s a gorgeous reddish purple and tastes lemony. This salad’s high fiber content promotes blood sugar balance, which helps keep energy levels and mood stable. and steady.

Chickpeas are high in protein and B vitamins, which help support healthy neurotransmitters and a good mood. We love the yogurt here because it’s an easy way to incorporate probiotics into a savory meal, so they can strengthen your gut to keep you feeling healthy and uplifted.

Sun-kissed blueberries, silky tofu, and fragrant edible lavender team up to make a bowl of flavourful nutrition to breathe new life into your breakfast routine. You can even add a few spoonfuls of muesli to the topping for a more substantial meal. The pudding also works as a healthy dessert or even a post-workout recovery snack. Culinary lavender is typically cultivated from Lavandula angustifolia plants and has a lot less oil than the aromatic lavender used in perfumes or soaps, which you should not use in recipes.

This satisfying Thai-inspired salad provides a riot of texture, flavour, and visuals. And its ingredients house troves of nutrients and antioxidants. If you wish this salad to be more in the spirit of truly raw, use peanut butter made with raw peanuts or make your own using unroasted peanuts.

It’s here: the no-bake cake of your dreams. It’s tender, it’s cakey, it’s naturally sweetened and warmly spiced, and it’s rich in beneficial fats and dietary fibre. The creamy cashew frosting is the icing on the cake, so to speak. For a grain-free option, you can replace wheat germ with coconut flour. Other garnish options include blueberries, cacao nibs, or even edible flowers.

This raw, vegan tower of power helps you go the distance on healthy meals that are undeniably photo-worthy. The texture of the cashew “cheese” is soft, pillowy, and moist, just like the real deal. You’ll want to use big, juicy garden-fresh tomatoes here.

This showstopper entree is the refreshing dish you want on your summer playlist. A combo of citrus-marinated salmon, creamy avocado, and brothy tomato hits all the right notes: sweet, creamy, fatty. Gorgeous.

Indulge in the epitome of summer sweetness with this lemon tiramisu, reimagined with wholesome ingredients for a delicious treat. Crafted with creamy cashews, organic eggs, luscious coconut cream, and the aromatic essence of real vanilla bean paste, this dessert is a harmony of flavours and textures that will tantalize your taste buds with each heavenly bite.

Heaps of saucy veggie noodles make for a satisfying summer dish. This no-boil “pasta” meal is light and refreshing, and offers a slew of nutritional benefits. It’s not great served as leftovers, so only toss the amount of veggies with hemp sauce that you are going to serve at once. The sauce and spiralized zucchini, however, can be prepared ahead of time.

Elevate your summer gatherings with this Italian pasta salad. Bursting with Mediterranean flavours and vibrant colours, this refreshing dish is a celebration of seasonal produce. Perfect for picnics, barbecues, or a light lunch on a sunny day, each forkful delivers a symphony of fresh ingredients and zesty dressing, promising to delight your taste buds!

Transport your taste buds to a sun-soaked picnic with this irresistible gluten-free focaccia sandwich. As we embrace the warmth of summer, there’s nothing quite like the comforting aroma of freshly baked focaccia paired with savoury meats and vibrant fillings. This recipe combines the rustic charm of homemade gluten-free bread with a medley of summer flavours, promising a mouth-watering experience that’s both comforting and invigorating.

Elevate your summer dining experience with a healthy twist on a classic appetizer. This grilled cacio e pepe (“cheese and pepper” in Italian) Caesar salad lends its savoury and peppery flavours to this refreshing dish. Featuring white beans and toasted whole wheat bread crumbs, this salad is an innovative and nutritious dish that not only satisfies your taste buds but also provides a wealth of wholesome benefits.

Indulge your senses in a refreshing burst of vitality with this exquisite Blackberry Bellini, a delightful beverage that combines the succulent richness of blackberries with invigorating hints of rosemary and zesty lime.

Sweet cherries are the traditional filling for clafoutis, a classic French dessert that lies somewhere between a custard and a Dutch baby pancake. For this version, we employ the flavours of Iranian sweets—rosewater, saffron, pistachios—whose flavours also work well with cherries. Call it a crossover clafoutis.

Everyone loves a burger, and turkey is a great―and healthy―option that’s also a sponge for flavour. Here, we’ve been inspired by Vietnamese flavours of mint, cilantro, fish sauce, lime, and chilies. These burgers have a nice hit of heat and are topped by a luscious slaw of cabbage and carrot with a light dressing, reminiscent of a Vietnamese-style salad.

The Cobb salad is a much-adored American classic created in 1937 at the Brown Derby restaurant in Los Angeles, owned by Robert Cobb. Using ingredients from the Spanish culinary canon gives this classic a Spanish twist while staying true to the spirit of the original. Manchego cheese and serrano ham stand in for blue cheese and bacon, eggs get a dusting of smoked paprika, and avocados are replaced with olives, while chicken is given the Spanish treatment with rubbed garlic and rosemary prior to roasting. Our salad is finished with a light and sunny orange-based vinaigrette.

For this cross-cultural take on tacos, sockeye salmon is marinated with yogurt and a fragrant but mild tandoori-style spice full of the warm flavours of cumin, coriander, nutmeg, and cardamom. After grilling, omega-3-rich salmon is enclosed in a warm corn tortilla and topped with spicy Mexican-style radishes and red onion pickled with lime juice and jalapenos for a kick of heat.