Food

Avocado and salmon, along with a wasabi-infused yogurt sauce, team up to create a healthy burger with sophisticated flavour you’ll flip for. You can also use Arctic char or rainbow trout as sustainable choices. Most fishmongers will be happy to skin the fillets for you. You can fire up the grill to prepare the burgers, but they are fairly delicate and so are best cooked on a grill pan instead of directly on the grill grates. A sprinkling of chopped chives or sliced tops of green onions can be added as a nice finishing touch.

Frozen assets

Egg, cleverly baked inside an avocado and then adorned with colourful salsa, makes it feel like you’ve headed out for a fanciful brunch without leaving the comfort of your own kitchen. In fact, this meal works perfectly for breakfast, lunch, or a weeknight dinner. To keep each avocado half more level so less egg white seeps out onto the baking sheet, try folding up some parchment paper and placing it under the stem end of the fruit.

Cold shoulder

Skip the fluorescent stir-fry sauces of takeout joints. Instead, create your own with orange juice, sesame oil, and just a touch of gluten-free arrowroot starch to make it sticky, just like the restaurants—without the additives or preservatives. Serve this stir-fry on top of raw zucchini noodles or quick-cooking brown rice vermicelli.

After a long winter of steamy soups, this cold version is sure to bowl you over with its bright, earthy flavour. The trio of avocado, asparagus, and edamame (green soybeans) also ensures each spoonful is packed with hunger-quelling fibre. If desired, frozen lima beans can be used instead of edamame.

Smooth move

Instead of pork, lean turkey is used in this lightened-up takeout favourite. Ginger adds soothing warmth, making the soup feel nourishing. Before serving, add a few handfuls of quick-cooking greens, such as spinach or kale, to the broth; cook until wilted.

Looking for proof that avocado has impressive chameleon capabilities in the kitchen? Here, it’s used to make a creamy pasta sauce without the deluge of saturated fat found in most cream-based sauces. Stirring in chickpeas and spinach only ups the nutritional ante of pasta night. You could also work in some cooked spring asparagus.

Salt safely

While this is best enjoyed with a knife and fork, it will satisfy even the biggest craving for a takeout pizza-—with an Asian-inspired twist. If you’re pressed for time, the polenta can be served soft instead of baking.

Instead of using dairy, blend peas, nuts, and roasted garlic to create a silky, pastel green base. Roasted garlic becomes muted and mellow with no sharpness left—so don’t fear the amount. Whole peas act as the “rice” of this quintessentially springlike, grain-free risotto. Tip: Instead of almonds, try roasted and skinned hazelnuts, raw cashews, or raw pumpkin seeds.

Fried rice is a takeout staple loaded with sodium, preservatives, and far too much oil. In this makeover, smoked tofu mimics the rich “fried” flavour; while black rice, an antioxidant-packed whole grain, replaces white rice, even keeping its shape in a scorching hot pan. Instead of tofu, boneless, skinless organic chicken breasts can be substituted. Cube and fully cook chicken in the wok or pot before adding the vegetables, or use leftover cooked chicken.

Cauliflower stands in for rice in this springtime-sunshiny risotto. The secret ingredient, pumpkin purée, makes this dish creamy and rich, while adding beta carotene (vitamin A) and fibre. Tip: Play around with the spices to make this recipe your own. Try dried thyme, rosemary, or sage instead of saffron.

The best aromatic flavours come from the freshest ingredients. When cooking Italian, look for fresh vine-ripened tomatoes and good quality olive oil.

Which beans are best?

Savoury breakfast lovers rejoice! Last night’s vegetables are this morning’s waffles. These brunch stacks are a fun way to welcome the weekend, and much less expensive than dining out.

A vegan take on “meat” and potatoes, this meal transforms the familiar into something fresh and spring-like. As it’s not quite barbecue season, the tempeh is cooked in the oven, developing a lovely, sticky crust.

Go for gold … or don’t

If you’re the diner who makes meatloaf just for the following day’s sandwich, this recipe is for you. Create a healthier version of the meatloaf club of your dreams by sandwiching it between two large lettuce leaves instead of bread.

Salad option

Protein-packed lean turkey gets a helping hand from fibre-filled lentils to create an unusual meatloaf. It’s rounded out with two types of perennially available and economical produce: sweet potatoes and broccoli. This dish appeals to both the dinner traditionalist and modernist in us all.

Endless variations

All that’s required with these crispy, cheesy, adorable tangled nests is a green side salad. They make for a healthy after-school snack, too.

Making a pasta dish entirely in one pot saves time and cleanup. Plus, there’s a bit of dairy-free creaminess from the pasta starch that lends a more substantial quality to the dish. Walnuts add meatiness while sun-dried tomatoes bring a hint of sweetness to this fun, fresh weeknight meal.

Pick your pasta

The giant of the grain world, Kamut is great for bulking up soups. This delightful veggie-packed number makes a tasty transition from heavier winter dishes to lighter spring fare. It’s also proof of how a well-made soup can be rich in substance without being rich in calories. Spelt or wheat berries can also work well here as a substitute.

Flour power

This Middle Eastern-inspired dish presents itself as exceptionally fanciful, but it comes together quick enough for a weekday dinner while bringing an array of wonderful textures to the table. If using thicker carrots, slice them in half lengthwise before roasting.

Spice is nice

Your taste buds will celebrate once spring asparagus makes its annual appearance at local markets. These whole grain patties are the perfect way to take advantage of its vegetal sweetness and tender texture. Soft silken-style tofu is a great base for this lively sauce, but you can also make it using plain yogurt or sour cream. Leftover sauce is great on sandwiches and burgers. Bread crumbs are an easy DIY kitchen project. Simply grind up slices of day-old bread into fine crumbs using a food processor and then store in the refrigerator until ready to use.

There’s no need to rely on store-bought—making your own cracked grain warm cereal is a cinch. This version will start your day off with plenty of fibre to keep you feeling satisfied all morning long. As they rehydrate, the apple chips infuse the porridge with natural sweetness. You can also top the cooked cereal with a drizzle of maple syrup or add a few splashes of warm milk.

Raise a toast

Chewy spelt holds up wonderfully in salads, and this one is sure to become your new go-to picnic or potluck option. Mackerel contains a boatload of heart-healthy, brain-nourishing omega-3 fats. Take the extra step of parboiling the potatoes to shorten their roasting time considerably. This ensures that the outsides don’t become crispy well before the interiors are cooked through. If making this salad ahead of time, it’s best to toss the greens in just before serving so they don’t become soggy. To expedite the process of preparing large, slow-cooking grains such as spelt and Kamut, try soaking them overnight. This will slash the simmering time by about 25 percent.

Millet, a gluten-free whole grain, is the base for this warming vegan main course; quinoa works just as well. Cumin and cayenne work in tandem to add a savoury, spicy, anticancer edge to the meal.

Make it a main

Saffron is expensive, though a little goes a very long way. Its floral and earthy flavour makes it a natural pairing for the subdued notes of cauliflower, another cancer-preventive ingredient. These ingredients are encased in a galette, a round, flat pie that is free-form and rustic looking.

Stay seasonal