Food

I ate so many instant noodle meals as a university student—back then I had no idea I could make my own wholesome version in minutes! Thin, dry rice vermicelli rehydrates quickly in hot water, so just place the noodles dry in a heatproof container and add a delicious miso paste and ginger soup base, plus raw veggies (you can use any veggie as long as it’s thinly sliced or grated). When you’re ready to eat, it’s just like the original—pour boiling hot water over, wait a few minutes, and then slurp down your warm instant noodle soup.

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This nut-, gluten-, and dairy-free banana bread is what dreams are made of: moist, just sweet enough, and the ideal lunchbox treat. It’s safe for school lunches because it’s completely nut free. This bread is made with hearty and fulfilling ingredients such as coconut flour—perfect to keep little tummies satisfied. Tips:

1. If you’re enjoying our banana bread as an after-school snack, try slathering some almond butter on a slice—it’s magical! For an extra-special treat, you can omit dried blueberries and use mini chocolate chips instead.
2. I recommend refrigerating this yummy banana bread once it’s completely cooled, as it will hold together even better.

These are fun finger foods for after-school snacks or popped in a lunchbox the next day. They’re also free of nuts, gluten, and dairy. It’s all about the sauce, though, so don’t skip this step! If serving in a lunchbox the next day, place sauce in a separate container or compartment of the lunchbox for dipping, pack the chicken balls on ice—and be sure your child’s teacher has a safe microwave for reheating.

Your child will be giddy with excitement when they open their lunchbox to this colourful and yummy pasta salad! Colour is a cue for health because it’s a sign of a rich array of phytonutrients, which are important for healthy, resilient children. This recipe also suits gluten-, nut-, and dairy-free diets. Chickpea and lentil pasta can be found at health food stores and in the natural health section of most grocery stores. Tip: you can easily swap in any pasta you have on hand, but try out a chickpea or lentil pasta; they boast a decent amount of protein and fibre, which will keep your little one’s tummy fuller longer. This is because protein takes longer to digest than pasta made of mostly complex carbohydrates such as whole wheat.

Eggs are such an easy and delicious way to ensure your child gets a healthy dose of protein. These gluten- and nut-free frittata cups can be made in a mini-muffin pan too, but you’ll need to reduce the baking time to 10 to 12 minutes. Whether mini frittatas or muffin size, they’re yummy and nourishing to the core. Plus, they’re just as delicious served cool out of a lunchbox as they are warm out of the oven. Tip: these can easily be made dairy free by omitting feta cheese or using a plant-based substitute that you can buy at your local health food store.  

These gluten- and dairy-free bars are a family favourite as either an after-school snack or a healthy and hearty addition to your child’s lunchbox. They can easily be made nut free, but just as delicious, by simply omitting the chopped walnuts. Tip: if you want to make sure these are gluten free, be sure to purchase certified gluten-free oats. Quinoa flakes instead of oats is another easy swap that works well too. Keep in mind, some children can still be sensitive to grains, whether oats or pseudo-grains such as quinoa, if they’re gluten intolerant.

This lovely appetizer is a pretty starter to a special meal. The hint of sharp, tangy mustard coupled with apple and fennel strikes up a delightful combination of flavours, from sweet to savoury to acidic. This delightful recipe also doubles as a dipping sauce served with crisp apple slices, celery, and crispy nut wafers.

Give rutabaga a place in your french fry repertoire. It’s firm and holds its shape when baked, plus it provides a slightly sweet and savoury flavour. Once baked, it has a beautiful golden colour. Coupled with our pesto dipping sauce, it’s as eye-catching as it is tasty. But more importantly, rutabaga is an essential member of the brassica family of vegetables and contains essential vitamins and nutrients noted for combatting cancer.

This no-churn ice cream slice is inspired by halva, a sweet Middle Eastern confection that sings with bittersweet sesame flavour. Top slices with summer fruit to contrast this dessert’s richness and add a pop of colour.

If you like the store-bought version, you’ll go bananas for these peanut butter “nice” cream sandwiches that are big on nostalgia but with a modern nutritional appeal. No ice cream maker required. If desired, you can replace peanuts and peanut butter with almonds and almond butter. For a dairy-free centre, whipping cream can be swapped out for coconut cream. And for a lower calorie treat, you can simply scoop some ice cream on a single cookie base for a cool twist on an open-faced sandwich.

Call it part cooling effect, part nostalgia, who doesn’t love an ice-cold popsicle when temperatures are soaring? (Hint: nobody.) In this fanciful version, seasonal peaches add just the right amount of natural sweetness, while ricotta makes each lick seem extra indulgent. Delicious, fruity, and creamy—it’s like summer on a stick. And these pops come together super-fast so you can spend less time sweating in the kitchen.

Inspired by the flavours of your local deli, this quick and easy salmon wrap is a hearty, no-cook, economical lunchtime option when it’s just too hot to cook.

Meaning “half cold” in Italian, think of semifreddo as sliceable ice cream. This lime-forward riff on the elegant cold treat teams up with coconut cream and trendy avocado to keep it dairy free but still oh-so-rich tasting. And since you don’t need an ice cream maker or any other fancy equipment to make it, it’s easy to whip up when the heat is on.

Embrace Nordic cuisine’s healthy prepared and preserved food culture, and create a gourmet plate without turning on the stovetop. In this Scandinavian summer recipe, a beet and preserved lemon yogurt acts as a flavour-packed anchor to smoked fish like salmon, mackerel, or trout; shaved fennel; and roasted sunflower seeds.

Forget boiling a pot of water. Strips of thinly shaved cucumber are a refreshing, no-cook base for a lean, green pasta salad alternative. Salty halloumi (or you could use feta), creamy avocado, and a vibrant miso-lemon dressing add heft and assertive flavour to this summery side dish.

The Sicilian icy delight known as granita is the ultimate summer refresher. This one uses sun-kissed blueberries that are now at their flavour peak and trendy kombucha for a little fizzy tang. If using a flavoured kombucha, choose one that will complement the berry mint flavour, so maybe not turmeric. It’s important not to skip stirring the granita every hour or so while it’s freezing or you’ll end up with a huge blueberry popsicle.

Lightly sweetened velvety Greek yogurt is studded with a crunchy topping reminiscent of trail mix and then frozen so you can break it into chunks just like chocolate bark (but healthier!). Crisp, creamy, and barely sweet, this colourful and whimsical snack (or healthy dessert) is perfect for kids and adults alike and sure to become a summer staple. For the creamiest bark possible, with fewer ice crystals, avoid using fat-free yogurt. Acting as a blank canvas, this yogurt bark can take on any flavour profiles you fancy. Choose to use whatever nuts and dried fruit you please. Sun-splashed fresh berries also work as a topping, and you can swap out the honey for maple syrup.

Steel-cut oatmeal fans turn to this grain for its pleasingly chewy texture, but during a heat wave, no one wants to stand and stir a hot pot of porridge. Skip the stovetop and turn to your refrigerator instead. Here, oats are slightly ground to soak up honeyed milk and marry with a variety of textural mix-ins.

This healthy baked tempura will be sure to jazz up any dinner party! Garlic scapes are similar to asparagus in texture but pack a distinct garlic taste that’s slightly milder than the bulbs. They’re great pickled, on the grill, or turned into this wonderful pesto. Chives (especially garlic chives) will also work if you’re not able to get garlic scapes.

Most café muffins are really just sugary cupcakes, so I figured I might as well create a luscious chocolate cupcake that is really a healthy muffin in disguise! Cocoa is an anti-inflammatory, after all. With flavonoid-rich cocoa and high-protein almond flour forming the base of this cupcake, it’s safe to say that this might be the first cupcake this dietitian has ever advocated eating on a daily basis. Tahini is the perfect substitute for buttercream; it is rich, thick, and luscious—you will want to eat this fudge-like frosting with a spoon! That is okay because tahini is rich in minerals such as anti-inflammatory magnesium, calcium, and iron.

Grilling flatbread on the barbecue adds a delicious smoky flavor. For the topping, we’ve combined strawberries with tomatoes. Imagine! The sweetness of both, coupled with tart green apple, is spectacular.

These tacos not only pack a flavor punch, but are also composed of plant-based powerhouse nutritional stars. Carrot tops add a fresh, herb-like taste to enhance the carrot flavor in the miso salsa. But be careful: Don’t use the tops if they’re very large, as they will be bitter.15

You’ve heard all about MCT oil by now—the product of coconut oil that’s much easier to remember when you use the acronym instead of the whole name (medium-chain triglyceride) that can give your health a mighty boost. Available in both oil and powder, MCT oil is also found in solid coconut oil form. But the oil version has a low smoke point and is not suitable for cooking. It can be added to smoothies or stirred into raw nut bars for optimal nutrition, as shown in our delicious energy-packed recipe. These quick and simple-to-make bars are the perfect pack-me-up for a quick pick-me-up at the office, at the gym, or on the road. The addition of MCT oil gives this recipe an added boost of goodness.

Roasted chickpeas are officially our snack of the summer. Crunchy, healthy, and satisfying, they’re super light to pack when you’re headed to the beach or the trails. They’re a great alternative to popcorn; they have less fat than roasted nuts. And here’s the best kept secret about them: You can toss them with different seasonings to suit anyone’s tastes. In addition to the ultimate snack, this recipe gives you aquafaba: the thickened-up water that’s left over after cooking chickpeas. Aquafaba is a fab vegan substitute for eggs. Save some to make these cupcakes or this tempura!