Food

Here’s a beautiful red-on-red salad. It has a great crunchy texture full of nutritional boosts for cardio health. From savoury to sweet, its guaranteed to be a favourite. 

There is a beautiful confluence of flavours in this delightful heart-healthy dish. A bit of West meets East with buffalo and coconut flavours married with red peppers. Served over Israeli couscous, it’s a world of deliciousness in a single healthy dish.

Seared scallops offer a little bit of decadence to special occasions. This tasty seafood dish is not only pretty, but it’s also full of flavour. And scallops are a great source of omega-3 fatty acids—a healthy fat that can balance cholesterol, thereby reducing risks associated with heart disease.

Here’s a delicious vegan dish that’s perfect for heart health and a Valentine’s dinner. Red kuri squash hails from Japan and has brilliant orange flesh. And the skin is edible too! It’s not such a struggle to cut, and the flavour almost has a buttery nutty overtone. We paired it with a filling made of powerful nutrients that will keep your cardio ticking well.

Gazpacho is traditionally served cold; however, creativity rules, and heating up cold soups in winter is a cozy fix that doesn’t compromise flavours! We’ve puréed this gazpacho to a creamy state. If you long for more texture, leave out some chunks of roasted beets. Finely dice and add at the end.

Dukkah, meaning “to pound” in Arabic, is a delicious nut and seed blend originating from the Middle East. Blends vary according to region and are typically enjoyed with bread dipped in olive oil. Our savoury dukkah recipe is a delicious blend of heart-healthy walnuts and almonds, served with our spicy hot gazpacho.

The versatility of white beans shines through in this dish, which employs them in two different ways: simmered and then roasted until crispy. The beans crown luscious sweet potato, flavoured with sage and thyme, heaped high on crispy tortillas. Not only do the beans provide a good source of protein, but the fibre in this dish provides 57 percent of our recommended daily value, along with healthy amounts of iron and potassium.

Grated white parsnips, formed into rosti and baked, make a perfect crispy bed to lay down some wilted greens and sweet, juicy omega-3-rich scallops. A dash of nutmeg in both the rosti and wilted greens pairs beautifully with the sweet flavour of the scallops and parsnips, while vinegar lends a hint of acid for balance.

A creamy lemon dressing with bright mint and sharp hits of feta lends a zesty bite to Brussels sprouts and almonds in this fresh, crunchy salad. Sure to satisfy, this protein- and fibre-rich salad goes a long way and keeps hunger at bay. Feta is relatively low in fat compared to other cheeses and high in protein, calcium, and phosphorus. Eating these nutrients together has been linked to improved bone density.

These scrumptious and versatile tartines make an excellent snack, lunch, or breakfast. Protein- and calcium-rich, creamy ricotta is first whipped up with honey and flavoured with parsley and red pepper flakes. Then it’s slathered on slices of sourdough baguette and topped with sautéed mushrooms and leeks. All that deliciousness comes with fewer calories and lower levels of salt and fat than many other cheeses.

A tofu larb is a meat-free version of the warm Lao salad that is usually made with stir-fried minced beef or pork. Its sweet, sour, salty, and spicy flavours and ample fresh herbs make for a sensual dish to eat. The addition of pickled carrots adds even more flavour nuances. You can omit the fish sauce if you need to keep this a plant-only dish.

During the blustery winter months, it’s always nice to serve salads with a warming element. Here, oven-roasted plant-based meatballs, tender farro, and oh-so-sweet sautéed tomatoes give this meal in a bowl star power. It’s a family meal that’s healthy, colourful, and satisfying. Instead of farro, you can use your favourite cooked grain, such as quinoa. Or leave the whole grains out altogether and serve with toasted pita bread. It’s also possible to make meatballs with ground beef, pork, or chicken.

Consider this a hefty one-bowl meal with minimum fuss and maximum taste: proof that straightforward and simple can also be delicious and satisfying. You can also add dollops of sour cream. If you want fewer carbs, it’s possible to omit the rice.

This protein-packed superfood salad combines omega-rich trout, lentils, crispy veggies, and a creamy warming curry dressing to create a nutritious and elegant weeknight meal in a bowl. Salmon can be substituted for trout if desired.

Tahini adds richness to the broth of this satisfying plant-based stew that’s perfect for any nippy night. If possible, prepare this stew a day or two in advance of serving, as the flavours only get better with time. Each bowl is also a rich source of fibre to help bolster digestive health. Look for za’atar and harissa at Middle Eastern grocers.

This is basically a warm hug in a bowl—a simple stew that celebrates the flavours of the season. With nourishing ingredients and minimal effort in the kitchen, this meal tastes best with a big hunk of sourdough for dunking and good company to share it with. If desired, you can swap out the turkey sausage for a plant-based version and the sage for fresh rosemary.

A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low.

Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming.

Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting.

In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash.

This is a spin off the classic, without the Grand Marnier. The depth of orange is derived from a generous piece of orange peel simmered in the tea.

Tarts are timeless, and a good tart is always a people-pleaser. And who doesn’t love something with chocolate in any form? This classic tart is so easy to make with fresh fruit and hints of orange in a delicious chocolate crust. Once firm, it cuts like a dream into 16 easy slices.

This cozy winter drink is perfect for sipping by the fireside. Serve it up with our Maple Pecans. It’s soothingly delicious and creamy served hot or cold.