Food

This is a fun visual take on a traditional charcuterie board using an energy bite mixture formed into a log to make “salami.” Studded with pistachios and cranberries, it’s pleasing to the eye and the palate. Labneh, a Lebanese-style cheese made from pressed yogurt, is formed into balls; rolled in cardamom, rose petals, and almonds; and served alongside a stunning fruit array. Some advance preparation is required, so start the day before you want to enjoy. Even greater grapes grapes are a super refreshing snack, and nothing could be easier to prepare. Wash and dry 1 lb (450 g) grapes and section into small bunches. Place in a single layer in freezer-proof container lined with parchment, cover with lid, and allow to freeze for approximately 6 hours. Consume frozen.

These baked pears have all the warm, sweet cinnamon flavour you expect from a Thanksgiving dessert—and they’re a snap to prepare. The lovely, soft, juicy texture of pears combines perfectly with the crunch of granola, which is packed with fibre, protein-rich chia and hemp, and a sprinkling of antioxidant-filled cacao nibs. Great as is or topped with a spoonful of natural yogurt. Pear pro tips To help pear halves lie flat on baking surface, slice off a thin piece of each on its backside before placing in dish. To prep in advance, mix oil and honey together and reserve; you can also combine dry ingredients separately so they can be mixed together just before baking. The pre-portioned nature of this dish makes it easy for guests to help themselves, and it can take the pressure off you when it’s time to serve. If you’re serving buffet style, use an oven-to-table casserole. For a more formal presentation, serve pears on individual plates topped with natural yogurt.

This satisfying dish has all the flavour of your favourite stuffing with an added punch of nutrition from nutrient-dense barley. With a nutty bite, the barley is started off with a base of garlic, shallots, and dried thyme, before being topped with slivered almonds and sweet dried cranberries. Endlessly versatile For a cold alternative, allow barley to cool and combine with chopped kale or spinach; dress with lemon juice and enjoy as a delicious salad.

This is a simple and delicious, if perhaps unexpected, way to enjoy turkey and all the fixings. Made with turkey sausage and frozen vegetables, this dish cooks up on the stovetop without any chopping but with plenty of flavour. Low in fat and a good source of protein, it works equally well as a side dish or a main course. Double the recipe to feed a crowd. Sausage is the spice To achieve that “Thanksgiving flavour” alongside the sage and nutmeg spice combination in the recipe, select a mild-flavoured sausage. But feel free to vary the flavours based on your favourite turkey sausage. For example, a hot Italian sausage or mild fennel version would work great here: just omit sage and nutmeg in this case and let the flavourings of the sausage do the work.

What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing. Finish these off with a creamy yogurt and cinnamon dressing and sprinkle them with pistachios and pomegranate seeds for a super simple yet impressive dish that bursts with flavour. What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing. Finish these off with a creamy yogurt and cinnamon dressing and sprinkle them with pistachios and pomegranate seeds for a super simple yet impressive dish that bursts with flavour. Hasselback hacks Slicing guides—chopsticks To cut sweet potatoes, place a chopstick on either side of potato, parallel to the length of the potato, as a guide to prevent cutting all the way through. Make thin slices about 1/8 inch (3 mm) thick along the sweet potato, stopping as the knife reaches the chopsticks. Make-ahead options Cut potatoes ahead and keep them in an airtight container in fridge. Prepare oil marinade, yogurt dressing, and pomegranates in advance and store separately in sealed containers in fridge. Blitz pistachios in food processor in advance and store in a Mason jar.

Tart cranberries, spicy jalapenos, and whole kernels of corn make an intriguing combination in these hearty plant-based cornbread muffins. Find most of the ingredients in your cupboard or freezer, and bake up these showstoppers in just over half an hour. Their individual format is perfect for sharing at a family dinner. Some like it hot If you’re cooking for a group and you’re not sure if everyone likes spice, scoop half the batter into muffin tins before you add jalapenos. In remaining batter, add half the amount of jalapenos specified in the recipe. Mix through and scoop batter into remaining muffin tins. Mark muffins with a toothpick to remind you which ones contain jalapenos.

This beautiful borscht offers a classic Eastern European dish with a healthy makeover. While maintaining the robust flavours of a traditional borscht, traditional beef is replaced with the lean richness of bison for an added twist. Protein packed Bison is not only lower in fat and calories than beef, but also higher in protein, making it a tasty and healthy beef alternative.

This velvety soup is a perfect combination of rich flavours and varied textures. The earthiness of potatoes and parsnips combined with the sweetness of pears partners beautifully with the smoky gouda. Potatoes and pears add to the creamy texture without the addition of heavy cream. This nourishing, comforting meal will leave you cozy and satisfied. Pear perfection Did you know pears are one of the few fruits that don’t ripen on the tree? Pears ripen naturally from the inside out once they are harvested.

If you’re seeking a sophisticated dish to impress friends, or simply a decadent treat for yourself on a cozy night in, this soup will not disappoint. This luxurious soup blends the earthy richness of truffle with the vibrant freshness of peas for an elevated soup that’s simple yet impressive. Cool magic Frozen peas, contrary to popular belief, offer a wealth of nutrition because they’re frozen quickly after harvesting, preserving their nutritious goodness.

This soul-warming soup is a tantalizing fusion of flavours sure to ignite your tastebuds. The creamy nuttiness of peanut butter combined with the smoky allure of chipotle is paired beautifully in this vegetable-packed soup. Though far from fancy, the combination of these simple vegetables and basic spices are sure to wow your friends and family. Freeze the fire Pop leftover chipotle peppers in adobo sauce into freezer-safe containers or ice cube trays to spice up a future meal.

Bursting with vibrant flavours, this soup marries many classic Mediterranean ingredients. The fresh brightness of lemon and dill complement the heartiness of beans, kale, and artichokes, which are packed with nutrients. Though comforting on a cool day, this soup is also satisfying all year round. Prickly gem Did you know the artichoke is part of the same family as the sunflower? The artichoke heart is actually the undeveloped flower bud of the plant; if left to mature, it would bloom as a purple-blue flower resembling a thistle.

This soup seamlessly blends the natural sweetness of carrots with zesty ginger and the added umami of rich, creamy miso. The bulk of this soup is provided by the humble carrot and yellow split peas, both of which you may already have in your fridge or pantry, making this soup convenient, budget friendly, and simple to prepare. Mighty miso The darker the miso paste, the longer the fermentation process was, meaning the flavour is deeper and more robust.

Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.

Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.

Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.

Select the ripest figs you can find to add gorgeous sweetness to this hearty salad, which is just as useful for a family dinner as a workday lunch. Carrots and chickpeas are dressed in a savoury tahini yogurt dressing with Middle Eastern-inspired flavours. A little goes a long way with this fibre- and protein-packed salad, which keeps well in the fridge. Fall favourite Did you know that some varieties of figs have two seasons? They enjoy a brief, early season at the beginning of June and a second season from August to October. Fall figs tend to be sweeter and grow on the new wood of trees.

The apple in these turkey meatballs might not be immediately visible, but it’s working behind the scenes to help bind them together and adds sweet flavour and juiciness. Chinese five-spice powder—a blend of star anise, ground fennel seeds, Sichuan peppercorns, cloves, and cinnamon—lends lively flavour, alongside ginger and garlic. Packed full of protein, these meaty bites are a good source of vitamin D and iron and make for a tasty party appetizer. Meatball magic Handle with care A light touch is the key to a well-formed, juicy meatball. Using a tablespoon measure or cookie scoop, spoon heaping tablespoons into individual meatballs and toss them back and forth between your hands a few times, very gently, to round them off. Avoid squeezing or compressing the meat. Make ahead You can form meatballs 4 hours in advance and refrigerate before cooking. Lay meatballs in a single layer on parchment in glass dish; cover and refrigerate until ready to use. Remove meatballs from refrigerator about 30 minutes before you begin to cook to allow them to come to room temperature. This will ensure they cook evenly. Blot any excess moisture before adding to the hot pan. Turning with this trick When browning meatballs, use a cookie scoop to nudge and turn the meatball. If it loses its round shape, use the scoop to gently re-form.

Fall root vegetables such as parsnips or celeriac make a delicious combination with the autumn season’s arguably biggest star—the apple. Choose a tart apple like Granny Smith or a sweet-tart apple like Pink Lady for this silky soup thickened up with a cashew cream to deliver not only a winning texture but a healthy dose of dietary fibre and some added protein. Tarragon is a supporting actor in this play, working nicely with the apples in a bright, tasty oil as garnish. Terrific with tarragon Bring this dish to the next level by making an elegant tarragon oil to drizzle over the soup. Place 1/3 cup (80 mL) tarragon leaves in fine sieve. Fill a bowl large enough to accommodate sieve with ice water and set aside. Plunge sieve into pot of boiling water, drenching tarragon for about 30 seconds. Remove sieve and plunge it into the ice water and leave for a minute or so. Drain and transfer tarragon to clean kitchen towel. Squeeze out all the water and place tarragon in food processor with 1/3 cup (80 mL) olive oil. Blend for about a minute and then strain oil through clean fine sieve into jar. Use at room temperature and refrigerate when not using.

“Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.

This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice. Protein power : Though often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 g in each 1/2 cup (125 mL) serving. And TVP is certainly less costly than the new breed of engineered meatless meats on the market. Lentils remain one of the best nutritional bargains at the supermarket, full of protein, fibre, and a range of must-have nutrients. Easy does it For the curry sauce, you can also use frozen butternut squash, which requires no peeling and chopping, or canned pure pumpkin purée.

If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. They’re tender on the inside and crispy on the outside. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce. You can store formed uncooked fishcakes in the fridge overnight. If needed, quick-cook oats can be used as a substitute for bread crumbs. Protein power : With up to 24 g of protein in a can, inexpensive sardines are a great way to get enough of this macronutrient for less cost. They’re also one of the few items at the supermarket that can be considered an excellent source of vitamin D. And if you use the fish canned with their softened bones, there’s a bonus of bone-benefitting calcium. A better catch At most grocers, you can reel in canned sardines (and other tinned fish) from brands that are better environmental stewards employing more sustainable fishing practices, such as greatly limiting bycatch.

For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table. Chunks of crusty bread soak up some liquid to give the casserole a heartier texture. But try to give the precooked casserole some time in the fridge—the flavours will mingle together and the bread will have a chance to soak up some of the liquid. Not into bread? You can replace it with frozen diced hash brown potatoes. For the richest flavour, use half-and-half or whole milk. But you can also use lower-fat milk or unsweetened dairy-free milk if desired. Consider serving with your favourite salsa and/or avocado slices. Protein power: Yes, food inflation has also hit the egg carton, but the orbs are still good-value protein—each large egg supplies about 6 g of complete protein. Beans have been enjoyed by numerous cultures for centuries as an ultra-nutritious plant-based protein that fits into all budgets. Stale mate The crustier or staler the bread, the better. If your bread is fresh and/or flimsy, cut into cubes and bake on baking sheet in 300 F (150 C) oven for 10 minutes.

This fresh-tasting, creamy soup once again proves green is the colour of health. And it’s a plant-based soup that brings the protein. Serve it as a starter for a meal or as a light meal itself along with some toasted crusty bread. Protein power: With 13 g of protein in each cup (250 mL), frozen edamame is a great way to get more protein into your diet without breaking the bank. The immature green soybeans are also rich in fibre and a wide range of micronutrients, including folate and magnesium. A garnish of crunchy pumpkin seeds adds another layer of plant-based protein. Frozen asset For extra convenience, you can use frozen broccoli florets in soups like this. They are likely just as nutrient dense as the fresh option. The sub-zero florets can go straight from the freezer to the pan.

Whipped cottage cheese is exactly what it sounds like—a light, fluffy, smooth version of the curd-studded dairy. It’s a delicious base for crunchy peanut granola. Serving with berries makes the bowl of nutrition an even better way to start your day. Protein power: Cottage cheese has protein numbers on par with Greek yogurt but at a lower price point. Since peanuts are technically a legume, they supply higher amounts of protein than tree nuts such as almonds and are significantly less expensive. Low and slow Cooking granola at lower oven temperatures with frequent stirring helps keep oats and any nuts or seeds from burning. This gives you a toasty flavour instead of something that tastes like ash.