Food

Mac and cheese will always be a kid favourite, but it’s often a nutritional dud. These individual-sized portions of creamy, cheesy pasta goodness are the perfect solution to satiate the cravings of all generations of a household. Tuna adds some hunger-quelling protein while the vegetables up the nutritional ante. And the crispy topping makes them a guaranteed hit. These can be enjoyed warm with a fork and knife or at room temperature as hand-to-mouth, on-the-go nourishment.

The best thing about scooping your pancake batter into a muffin tin instead of a skillet is that these little gems will be ready to go for harried mornings—and you don’t have to man the stove to flip your flapjacks. Plus, they’re completely portable. The duo of sweet potato and blueberries provides plenty of natural sweetness. Eat them on the go or reheat and serve topped with a drizzle of maple syrup or a dollop of Greek yogurt.

Tip

When cooking with kids, simple is best. And nothing is simpler than letting a food processor do the work. Buzz up pizza dough in seconds and set aside to rise. Then roll and pre-bake. Let the little ones choose and apply their toppings, and then pop their little pizzas back into the oven to heat. Easy-peasy.

What kid doesn’t love Mexican food—especially tacos? They’re fun; they’re colourful; and kids can choose from an assortment of tasty ingredients to make them unique to themselves. While some kids might just stick with sauce and cheese, others may be more adventurous and opt for all the colours.

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Breaking up a whole frittata into individual parts slashes cooking time, allows the egg cakes to be easily movable from the kitchen, and makes for an undeniably cute presentation. These can be served warm or at room temperature.

Hot stuff

Meatloaf is a perennial favourite among younger generations at the table. And the best thing about baking up a batch of individual meatloaves is that they cook in half the time they would take if prepared in a larger loaf pan. These are deliciously moist and easily frozen for quick dinners later on. Look for a barbecue sauce without sugar as a primary ingredient. If desired, ground turkey or chicken can replace the beef.

Tip

Barbecued pizzas have a flavourful authenticity. They’re a perfect base for any toppings, especially when made even more flavourful with this delicious, freshly made pizza sauce and a cashew parmesan.

Tips

• If barbecuing a gluten-free crust, it’s best grilled in a pizza pan on the grill rather than directly on the burner. Its lack of gluten makes for a crispier base when baked or barbecued.
• Barbecued pizza crust is equally delicious rolled into a large rectangle and spread with pesto and a smattering of cashew cheese. Bake and cut into fingers.

These individual muffin cup pizzas fill all the holes, pardon the pun. All that’s needed are 12 little baked cups that kids can fill with healthy ingredients. From creamy hummus to guacamole and simple marinara, the real fun is in squeezing the ingredients from a collection of squeeze tubes. No fuss, no muss … though no guarantees.

Tip

Here’s a quick party idea that won’t have you busy entertaining all day—breakfast pizza. Basically, it’s a healthy pancake with a nutrient-rich array of colour. Invite kids for a morning breakfast or brunch event, and they can personalize their own socca with fruit arranged in funny faces or rainbows.

Tip

Not just vegetables, but berries can also be pickled, which gives this salsa a sweet, vinegary tang. When paired with easy-to-grill pork tenderloin and avocado crema you’ve got a taco night that is worthy of gathering a foodie crowd. If using larger strawberries as part of your berry mix, slice them in half before adding them to the pickling brine.

No pork? No problem

Blueberries add an unexpected jolt of fresh berry flavour to cornbread, making each bite that much more satisfying. By breaking out the muffin pan, you’ve got a bounty of preportioned cornbreads to make mealtime that much more of a breeze. Don’t forget to keep the soft butter handy. The cornbreads are best served warm—reheat them in the oven or microwave. If following a gluten-free diet, you can replace the whole wheat flour with an all-purpose gluten-free flour blend.

Nutrition boost

A quick trip through the blender serves to mingle a riot of fresh flavours, which is why the cold soup known as gazpacho is always a delicious way to beat the heat. This riff on the Spanish soup includes raspberries for a touch of sweetness, while the chunky topping adds contrasting texture.

Tip

The unique mix of sweet-fiery berry sauce, meaty chicken, oozy brie, and peppery arugula makes this a grilled cheese worthy of grown-up tastes. Make it the star of lunch, or pair with a salad for a quick summer dinner.

Nutrition boost

Cooking the salmon and vegetables en papillote (French parlance for something cooked and served in a paper wrapper) traps steam to add moisture and guarantees you’ll be relishing perfectly tender veggies and melt-in-your-mouth fish. Finishing it off with a sweet-savoury blackberry sauce adds a surprise element to the dish that makes it oh-so-summery.

Nutrition boost

Desserts don’t need to be complicated. Especially when made with sweet pineapple, and the riper the better. There’s something inherently good for everyone in this juicy fruit, including its support for brain health. Among its healthy components, pineapple contains potassium and folate, which is linked to increasing blood flow to the brain.

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This cheerful yellow soup not only has plenty of eye appeal, but it’s also delicious served hot or cold, making it über versatile as well. As with all bell peppers, these yellow beauties are chock full of vitamin C—four times more than a medium orange.

Tip

Summertime brings a quest for cool. What better way than with some cool, creamy frozen bark as a little midday snack? This iced bark is studded with a combination of brain-healthy ingredients—golden flaxseed, walnuts, and turmeric to name a few. Here’s to putting a healthy chill into a warm day.

Tips

• Frozen bark is delicious in many variations. Make it with your favourite flavoured yogurt studded with chopped fresh fruit.
• For optimum nutrient results, be sure to add a pinch of black pepper whenever using turmeric in a recipe. They go hand in hand.

Brain health comes by way of many different foods. Here’s a delicious rutabaga salad coupled with greens and walnut dressing that packs a punch of flavour along with its infusion of great brain-boosting nutrients.

Tip

Beautiful to look at, but even more delicious to eat. Succulent grilled chicken with a smattering of Golden Beet Salsa—it’s a visual and tasty combo. Golden beets, rich in folic acid, and mustard seed, with healthy omega-3s, are considered smart foods for brain health.

Tips

• For a time-saving method, bake beets a day or two ahead and refrigerate. Simply peel and dice when ready to make salsa.
• For another menu idea, slice grilled chicken diagonally and serve in tortillas with salsa, shredded lettuce, and thick dollops of yogurt.

Indian-spiced flavours paired with any grain create a taste sensation. Folded into cooked barley, it’s a double win. The turmeric and mustard seeds coupled with barley are touted as excellent foods for brain health.

Tips

• Allergic to barley? Substitute with rice or another gluten-free grain such as millet or sorghum.
• Time crunch? Cook barley ahead and refrigerate or freeze. Bring to room temperature and stir-fry a little bit longer to make sure it’s sizzling hot.

This light and dreamy dessert is a tasty alternative to authentic Italian tiramisu. Not too sweet and made with cashew cream, it’s a contemporary version of an old favorite. This version does not include the espresso commonly found in tiramisu. Instead, it’s made with a coffee- and chocolate-flavored stout. Um, YES. It also gives the option of biscotti instead of ladyfingers, but if you’d prefer to stick more closely to tradition, there are plenty of vegan ladyfinger recipes online! Soaking cashews in water draws out their phytic acid and enzyme inhibitors. This makes for creamier results and makes nuts easier to digest. Be sure to discard the cashew soaking liquid.

“Falagers” is the nickname we gave to falafels made from legumes soaked in lager beer before cooking. Making them from scratch is a bit of a give-and-take game. Too wet, add flour. Too dry, add more water or oil. It’s all about a feeling and making sure the mixture holds together while still staying moist. Want a heartier serving? Shape the falager mixture into burger-sized patties and, once baked, tuck each patty into a toasted bun, pita bread or lettuce wrap with avocado slices, creamy hummus and Smoky Tomato Sauce. As for any leftover Smoky Tomato Sauce, it’s delicious with pasta!