Food

Packets of instant oatmeal can help you keep your sanity during hectic mornings, but their sky-high sugar levels are unappetizing. Instead, spoon up this DIY version of a classic instant oatmeal flavour that lets you still enjoy a warm breakfast in a flash but without the nutritional baggage. The addition of walnuts and flax provide heart-healthy fats.

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Your kids (and secretly, you!) love super-convenient frozen fish sticks, but you would likely prefer to put a more nutritious meal on the table that doesn’t come with a side of freezer burn. This makeover of the frozen finger-food delight takes them out of the nutrition doghouse by relying on higher quality ingredients to net a fresher tasting meal. And the tangy tartar sauce is seriously dunk-worthy.

Tips

• Placing breaded fish on a metal rack in the oven helps them get extra crispy by allowing air to better circulate around the sticks.
• To make sure you’re reeling in sustainable fish for these sticks, choose from the best options listed on the Vancouver Aquarium’s Ocean Wise Seafood Program (seafood.ocean.org). Other fish options include sustainable halibut, catfish, and cod.

Rich in cream and refined sugars, eggnog is a devilish seasonal treat if there ever was one. Take a pass on the additive-laden store-bought cartons in favour of this healthier version that proves eggnog with no eggs can still leave you in a festive mood. Blended cashews and toasted coconut give the drink its oh-so-good creaminess, while dates infuse the sweetness that good eggnog commands. Serve with a dusting of nutmeg.

Tips

• For a finer drink, strain mixture through a cheesecloth-lined sieve or use a nut milk bag.
• The drink can also be warmed on the stovetop and a different seasonal flavour can be had by omitting vanilla in favour of 1/2 tsp (2 mL) peppermint extract. Or turn it into a grown-up drink with a splash of whisky.

Decorating sugar cookies at this time of year is a great family tradition. This protein-packed smoothie lets you have your cookie and eat it too, while fueling up for all the merriment of the season. This recipe will make more coconut sprinkles than needed, but they’re great for adding a festive touch to plenty of seasonal dishes.

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A classic holiday torte, the Linzer torte will often be featured on the tables of Austrian households at Christmas time. Made with a hazelnut or almond pastry, the torte is filled with a layer of red currant or raspberry jam. It’s traditionally topped with a decorative lattice of pastry. Taking inspiration from that decadent treat, this smoothie will curb your pastry cravings while still letting you fit into your holiday party wear. Tip If making the lattice design on top of these smoothies seems a bit fussy, try rolling the crust mixture into small balls and scattering them overtop the smoothie.

Full of holiday cheer, this Trifle Smoothie Bowl brings all the flavour of a decadent holiday trifle to your breakfast table. A superb source of vitamin C, cranberries are a powerful antioxidant-rich food that may help block some damage caused by free radicals in the body.

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Chocolate and peppermint is a match made in holiday taste-bud heaven. This Peppermint Fudge Smoothie lets you indulge without fear of a sugar crash. The avocado not only lends a great creaminess to this smoothie, but also provides a host of vitamins and minerals such as vitamin E, vitamin C, and folate that help keep our body and immune system healthy during these colder months.

Whether in the form of a cake or cookies, nothing quite compares to the warm and spicy aroma of freshly baked gingerbread. This smoothie delivers all of gingerbread’s spicy comfort in only five minutes. The kefir gives a good dose of probiotics to keep your tummy happy, and the pumpkin purée and rolled oats provide fibre to keep you feeling satisfied and away from the gingerbread men.

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Tangy kefir (a yogurt-like beverage) is a good bet when you want to load up on immune-boosting probiotics, or so-called “good bacteria.” Use it to soak oats and a health-hiking turmeric seasoning for an ultimate make-ahead, exotic-tasting, get-better breakfast.

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This highly nutritious version of the age-old common cold elixir will also work to keep you hydrated, which can soothe a sore throat. Other greens, such as kale and chard, work here too.

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Most often made with razor-thin slices of beef or fish, think of this Instagram-ready dish as carpaccio for dessert lovers. And since it features slices of vitamin C-rich kiwi, your immune system may benefit as much as your taste buds. You could also sprinkle on some granola and call it breakfast.

Tips

• Skyr yogurt is an Icelandic style of yogurt with a thick texture, a bit like Greek yogurt. It’s now readily available in dairy aisles.
• One recent study found that adding kiwi to your diet may also help improve sleep quality, which plays a role in your overall defence against infections.

As daylight hours diminish during the winter, you can better stay on top of your vitamin D stores by building a meal around these delightful fish cakes. Canned wild salmon, especially the sockeye variety, is an inexpensive and versatile source of immune-friendly vitamin D and omega-3 fats. The fetching beet sauce makes this easy, breezy recipe seem extra fanciful. Consider garnishing with a generous sprinkling of chopped chives.

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Featuring a zinc-rich pumpkin seed pesto and vitamin A- packed butternut squash, this glamorous side dish has the nutritional resumé needed to boost your body’s natural defences against those foreign invaders that are giving your head, eyes, nose, and throat a hard time. Adding a handful of vibrant pomegranate seeds gives a burst of sweet-tart flavour, and Asiago cheese has a nutty personality that pairs perfectly with buttery squash.

Tips

• Feel free to swap out Asiago for feta or goats’ cheese. Use extra pesto to elevate sandwiches, pasta dishes, and even salad dressings.
• The extra step of blanching greens like kale and herbs before blending results in an emerald-green pesto that keeps its vibrant colour for longer. After a short time in boiling water, it’s important to shock your greens in an ice bath to halt the cooking process.

This creamy yet light “white” chili feels lighter and more stewlike than the common “red” con carne version containing tomatoes. A shaggy cornmeal crumble caps things off, adding the sweetness of chili’s unwavering partner, as does a pillowy dollop of full-fat sour cream. Up the ante by tossing on a handful of grated cheddar cheese before baking.

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Cheesy nachos are often loaded with artificial ingredients, unhealthy oils, and salts. This version is healthy enough to enjoy as a main course, but remains rich thanks to inherently buttery sweet potatoes and tangy, smooth goat cheese. A bit of heat from sriracha and fresh chili makes this salad-meets-nacho platter pop.

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This wholesome ode to the packaged cream pie cookie combines a very grown-up flavour combination of warming spices, molasses, chocolate, and sesame. Vegan, unprocessed, and free of added refined sugars, it’s a nostalgic tribute that still feels like a treat. Molasses keeps the cookies chewy for a few days.

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Fudgy, dense, and begging for a dollop of whipped cream—or Greek yogurt, for the virtuous—this is a devilishly dreamy cake, especially when accompanied by a cup of coffee or mint tea. The life-giving slice walks the line between letting go of healthy ideals and keeping real-food eating values in check.

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Fish and chips with tartar sauce is a meal attached to memories ranging from sunny beachside vacations to drizzly days in England, from late nights at the pub to Friday night dinners, and beyond. It’s clear that this classic combo means something different to everyone, but it isn’t always the healthiest choice. This dish is for those in-between fish and chips moments, though it still feels familiar thanks to a velvety Green Goddess Cream, vinegary capers, and hearty vegetables. Enjoy it with your local catch of the day.

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The culinary art of steaming foods in parchment paper, en papillote in French parlance, is the ideal cooking method when preparing meals for one. Just toss your ingredients in the packet and revel in the ultra-juicy meat and perfectly tender vegetables. For a ta-da presentation you can enjoy all to yourself, serve this at the table still wrapped in the parchment paper. Consider serving with a side of quinoa or freekeh.

Under wraps

• Cut your paper into a 15 x 18 in (38 x 46 cm) long piece.
• Fold in half crosswise so that a crease runs down the middle.
• Create a paper heart by drawing a half heart with the centre of the heart on the crease, then cut out the shape.
• Open the heart and layer ingredients on half of the sheet, close to the centre fold. Don’t forget to leave at least a 1 in (2.5 cm) border around the edges to allow for folding.
• Starting at the top of the heart, fold edges of parchment together, sealing edges with tight 1/4 in (0.6 cm) folds.
• Twist end tip of packet to secure ingredients, and tuck it underneath.

This gathering of nutritious ingredients, great textures, and amicable flavour combinations (yes, cherries and salmon are a match made in foodie heaven!) looks impressive enough to flaunt on social media, making your friends wish they had come over for dinner. And most of the work for this salad is hands-off time.

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If your mornings are harried, this make-ahead berry good pudding is your ticket to enjoying a lightning-fast meal without sacrificing sound nutrition. When soaked in liquid, the chia forms a gel and provides a pudding-like texture.

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Who says fruit crisp has to bake in the oven and make enough to feed a crowd? Simply zap some classic crisp ingredients in the microwave and you have a “just for me” divine dessert in five minutes flat. A petit scoop of vanilla ice cream can only make it better. Or, top with a few dollops of yogurt and call it breakfast! You can also use a pear instead of apple and dried currants in lieu of cranberries.

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Here’s proof that the simplest dishes can be ready to impress. Enjoy for a fibre-packed dinner or an elegant lunch. Go one step further and top with good quality canned sardines or a poached egg.

Raise a toast

A hint of Mexico or Peru leaps out of this delicious dish. With the combination of hot chipotle mellowed by cocoa and a creamy nut butter—the blend of flavours is superb. We’ve spooned the sauce over squash, but any root vegetable would honour it with equally delicious results. Top it up with what we’ve suggested, or jazz it up with diced fresh tomatoes, dollops of Mexican crema, and toasted pepitas.

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